Arnold Classic 2011 Winner Branch Warren

This years winner of the arnold classic 2011 was branch warren with dennis wolf getting 2nd place, though a lot of people are saying dennis wolf should of won this years arnold classic over branch warren, due to dennis wolf presenting a much more refined and classic bodybuilding look to his physique.

Evan centopani came in 3rd with victor martinez in 4th.

 

Female Bodybuilding Guide

I can think of no other sporting event where as much hard work is devoted to preparation for competitions as bodybuilding. Yes, bodybuilding is indeed a sport. The sport of bodybuilding is quite rigorous, as manifest by the amount of training necessary to develop a muscle-man or muscle-woman. It takes an enormous effort to develop a body that is suitable for exhibiting. The perfection of the body is the shared aim of developing men's as well as women's bodies, but the strategy needs to be different because of the differences in their anatomy and metabolic process. The feminine body just is not capable of developing the muscle mass that the male body can, at least not without the help of chemical substances. The routines and healthy diet of male bodybuilders create different results in women.

Their muscles will be well-defined, just without the bulk of their male counterparts. The objectives of bodybuilding for women have changed dramatically a few times over the history of the sport. Then came immense muscular development stimulated by using of anabolic steroids together with male growth hormones. Some of the female muscle builders became so huge and brawny that they looked like men. At present, the emphasis is now back to a more normal look for female bodybuilders. They perform a lot of weight exercise routines that offer them definition and muscularity, however they still keep their femininity.

Building a muscle-woman starts off with weight and resistance training. At least once per week, every muscle group is exercised to complete exhaustion. But due to the upper and lower body curvaceousness of a woman's body, different exercises are needed. Extra importance is placed on hip flexors, adductor and abductor muscles in the inner and outer thighs. Leg extensions, presses and curls work the thighs, while calf raises exercise the lower legs.

For the upper body, women exercise their pectoral muscles with barbell or machine presses, dumbbell or machine flies, shoulder presses and arm work. The arms are pumped up with barbell and dumbbell curls and triceps press-downs. An advanced female muscle builder pumps an impressive amount of weight every workout session. An eating plan with approximately 25 percent of the calories received from protein, 40 percent coming from complex carbohydrates and the rest from fat and dietary fiber is needed to restore the muscle tissue injured by intense exercises.

Supplements should be taken: Whey Protein powder blended with milk, amino acids to assist with fat burning and protein metabolizing. Plenty of eggs ought to be eaten for the best source of quality protein. Soluble oils such as wheat germ oil are essential for energy and endurance, kelp is good for concentrated protein boost. Contests are the final aspect of female bodybuilding. As a woman's physique is much different to a man's, they're generally exhibited differently. While they do adopt some of the male positions, such as flexing the biceps, shoulder muscles and back, female bodybuilding poses are typically more graceful and meant to display the highly developed feminine body at its best.

In summary, creating a muscle-woman is like building a muscle-man, but the technique is a little different to take into consideration the female form as well as feminine metabolism. The results for women, however, are just as remarkable as the results for men!

 

How to Grow Bigger Muscles Eating Properly

Never lose sight of your goal to grow. That is my singular purpose for bodybuilding, whether offseason or precontest. When I'm counting down the days before a show, I want to continue getting bigger and putting on more muscle while still trying to eliminate bodyfat.

The way I see it, the more muscle you add, the deeper will be your cuts and striations. The differentials in those separations are a matter of maximizing muscle tissue as contrasted with minimizing interstitial fat, and the only way to ensure this is to keep protein and calorie consumption high. A protein surplus is the only way to grow muscle, and an adequate calorie supply is essential for maintaining enough training intensity and energy to lift the heavy weights that build muscle.

By avoiding extended periods of weight loss when approaching a show, I can actually appear fuller and harder onstage than during the offseason.

I'm more professional in my training strategy now. In the past, I would go all the way up to 255 pounds in the offseason, but these days, I never allow my bodyfat to exceed 5.5%. Yet I constantly persist in growing. With my new methods, my body is fed muscle-building nutrients on a consistent basis. This allows me to micro-manage my progress so that when a protein or calorie-intake adjustment is necessary, it's so minor as to be relatively insignificant. It's when you have to drastically alter a nutrient's intake that you can overdeplete or overdehydrate and miss your peak.

Offseason, I eat five to seven meals a day, but when I enter my precontest phase, it's always exactly seven meals a day, and my calories actually increase. Bodyfat reduction comes from a combination of increasing my activity and decreasing my intake of dietary fats by changing the types of food I consume, not necessarily the amounts.

My calorie intake offseason is 3,500-4,000 per day, but by the time I reach the 12-week point, it increases to 4,500. Protein remains at 200-250 grams a day, and I play with my carbohydrates to keep my metabolism responsive, using a base of 500-600 grams, then dropping it to 250-300 for a day or so (but never more than two) before taking it back to 500-600.

Dietary fats are reduced to 60-80 grams per day at the eight-week point, to 40 grams at six weeks, 20 grams at three weeks, and eventually to less than 10 grams. On the day of the show, I want my bodyfat to be less than two percent.

The point is to use my precontest period to continue growing, but the only way to do that is to develop my strength of will to a level that can take me beyond all previously perceived limits. A championship heart and mind are the true foundations of bodybuilding success.

Protein and Vitamin Supplements Use or Not?

Each beginner asks whether it is good to take supplements or not. Many are afraid that supplements will influence somehow their health or sexual drive. Well, let’s begin with principal supplements types which you need to know at the beginning as  the rest you will meet during your bodybuilding journey.

Protein Supplements.
Protein is what muscles are made of. You need protein to make your muscles grow after your training sessions. If you are not eating at least 2-2,5 grams of protein per 1kg of body weight forget about muscles and good looking body. So you need to weigh yourself and then multiply your weight to 2,5. For example your weight is 85kg; 85X2,5=212,5 this is the amount of protein you need. If you are not getting this amount of protein from food then buy a protein supplement.

Gainers.
A gainer is a bodybuilding supplement usually composed of both high and low glycemic carbohydrates and protein (usually in the form of calcium caseinate, milk and whey protein) and often other nutrients such as certain vitamins and minerals.  A lot of carbohydrates is what gainer supplement contains. In order to grow we must consume 4-5grams of carbohydrates per 1kg of bodyweight. If you are not getting this amount of carbs from food then buy a gainer.

Vitamin Supplements.
Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development. Without vitamins the body cannot survive. It does not matter are you beginner or advanced bodybuilder – vitamins are necessary so get your vitamins supplement today.

Easy and Free Weight Loss

If you think that there is no such thing a easy free weight loss, think again.  Website http://www.bamadems.org believes that easy free weight loss can be done by almost anyone who wants to lose weight gradually yet safely. A lot of people are looking for easy ways to lose weight even when the truth hurts that you cannot shed off those excess pounds overnight. Losing weight should take a little time but with enough effort, anyone can achieve it without having to resort to taking drastic measures like surgery, diet pills, or having an eating disorder. Here are some tips on how you can achieve easy free weight loss.

Stop weighing yourself everyday

Part of an easy free weight loss plan includes gradually losing weight. Do not obsess on the scales and never weight yourself everyday just to keep track on how much you are losing per day. Doing so can only frustrate you especially if you cannot get the results that you want. Remember that nobody can lose 5 pounds in only one day of dieting. In fact, your weight can even fluctuate in certain periods of a month.

Keep a diary

Part of the easy free weight loss regimen is keeping a diary where you can jot down all that you have done in 24 hours to keep track of your weight loss goals. If writing is not your cup of tea, you can go online and start your very own blog about your weight loss. Read through your entries once a week or a month and see if you are getting closer to your goals.

Don’t be too hard on yourself

Easy free weight loss involves a change in your lifestyle. However, do not be too strict on yourself and start writing down resolutions that can change you overnight. Take it one step at a time so you won’t be overwhelmed with the changes in your lifestyle. Changes in lifestyle involves changing your eating patterns and becoming less sedentary. Start by incorporating more fruits and vegetables in your diet. Eat 4 to 6 small meals a day and do not skip meals. Furthermore, make sure you do a lot of moving around through exercising, walking, dancing, gardening, etc. However, make sure that you do those activities gradually so you won’t get tired easily.

Don’t avoid food groups

Our bodies need the necessary vitamins and minerals to keep us going. Some diets may restrict you from eating carbohydrates for a few days or weeks but make sure that they do not keep the carbs off your diet forever. You may experience a lot of withdrawals from carbohydrates, which can contribute to adding more pounds in your weight. Furthermore, never binge. You cannot avoid carbohydrates, you can either stop eating them after 3 or 6pm or simply eat them in small portions.

Weight training is important

Another easy free weight loss tip involves lifting weights. If you cannot buy dumbbells, you can use two large bottles filled with sand or water. When you build muscle, you tend to burn more calories even when you are at rest. This gives way to less body fat since your muscles burn the fat to produce energy. Weight lifting also helps to increase your metabolism since it is a form of exercise. If you are new to weight lifting, you can do it for 3 to 4 times a week for 20 minutes, and then gradually increase the weight and the number of minutes once you get used to it.

Motivate yourself

Elizabeth Taylor placed a picture or herself when she was overweight in a place where she can always see it, and then next to it is another picture of herself when she was slimmer. You can do the same form of motivation or simply have some optimism that you can indeed lose weight. If you can, have your own support group in the form of your friends, family, and even your doctor, but do not put too much pressure on yourself or you’ll end up getting frustrated.

Don’t do the groceries on an empty stomach

Ever had a trip to the grocery on an empty stomach? Do not do that again or you will end up shopping for more junk food and more food that may not be good for your health. Furthermore, stop buying and drinking sodas even if they are marked “light” or “diet”. Sodas can make you feel more bloated because of their carbonated water, which can make you feel that you are getting heavier instead of lighter.