Body Building Secrets Revealed - Nishant Baxi

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uilding Secrets Revealed

      Nishant Baxi

      © Nishant Baxi, 2020

      ISBN 978-5-4498-5432-2

      Created with Ridero smart publishing system

      BODY BUILDING SECRETS REVEALED

      Table of Contents

      Introduction 3

      Weight Training 4

      Exercises 5

      Workout Plans 12

      Eating Right 17

      Carbohydrates 17

      Protein 19

      Fats 21

      Sample Meal Plans 26

      Cooking for Mass (Recipes) 31

      Sweet Dreams (Getting Enough Rest) 41

      Supplements 43

      Creatine 43

      Glutamine 45

      Protein 46

      Nitric Oxide 46

      Steroids & Growth Hormones 47

      Body Building for Her 48

      Body Building for Teens 50

      Contests 53

      Your Resources 58

      Conclusion 60

      INTRODUCTION

      Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.

      In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the «father of bodybuilding», Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.

      Sandow built a stage performance around displays of strength and agility as well as showing off a «Grecian» physique which was considered the ultimate body. He became so successful, he created several businesses around his fame and was among the first people to market body building products bearing his name. As he became more popular, he was credited with the invention of the first exercise equipment marketed to the masses.

      Sandow was also credited with beginning the first body building contest called «The Great Competition» held in London. This competition was the basis for many others to follow including the Mr. Olympia competition that remains the most popular body building contest to date.

      When World War II broke out, men in the country were inspired to become bigger in their physique, stronger, and more aggressive in their behavior. Training techniques were improved, nutrition was focused on more than ever, and body building equipment evolved into effective means for working muscles in ways never thought of before.

      It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. In 1970, body building was taken to a new level when the film «Pumping Iron» was released starring Austrian newcomer Arnold Schwarzenegger.

      Through the years, body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies, and the sport has evolved into a real competitive arena.

      If you’ve always wanted to learn about how to build your body to that «Grecian Ideal» envisioned by Eugen Sandow, there can be a lot to learn. This book will guide you through some of the basics to get you started. Of course, nothing will compare to actually getting to the gym and lifting those weights, but you’ll need some information first.

      That’s why we’re here. We want to reveal body building secrets to YOU.

      WEIGHT TRAINING

      Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased caloric intake, and rest. Workouts are designed to focus on certain muscle categories, and foods are consumed with the intention to build the body’s metabolism and increase mass.

      This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

      Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other. Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

      The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape.

      The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

      Equipment used in weight training include barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups. Different weights will give different types of resistance.

      Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don’t use good form in weight training, you risk muscle injury which could hinder your progress.

      Another form of weight training is resistance training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight, the overall tone of that muscle will grow over time.

      If you are a beginner at weight training, you should not just «jump right in». You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other.

      Most gyms offer the services of a personal trainer that comes with the membership fee. These trainers can suggest specific workouts for you to begin with. If you want to undertake it yourself, we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.

      First, we’ll define some common exercise for clarification.

      EXERCISES

      You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform – so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help.

      Dumbbell Bench Press

      Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards.

      Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.

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