Regular physical activity, fitness, and exercise are critically important for the health and well being of people of all ages. Healthy eating and healthy foods is the key to maintain good health as well as improving performance. Poor diet and lack of physical inactivity, resulting in an energy imbalance (more calories consumed than expended), are the most important factors contributing to the increase in overweight and obesity. Here are some principles of healthy eating for a bodybuilders:
Eat a wide variety of foods – important for everyone, including bodybuilders, to ensure that an adequate amounts of all essential nutrients are obtained;
Eat regular meals, and try to eat similar amount of starchy carbohydrates foods from day to day; make complex carbohydrate foods the main part of each meal – regular meals are vital for the bodybuilder for optimum muscle growth; it is also important that the bodybuilder has regular amounts of carbohydrates, but the main part of each meal should the protein foods;
Eat more high fibre foods – important for a strong healthy bowel, good health and for more steady digestion and absorption of carbohydrate; high fibre foods are also useful for weight control, as fibre foods are more satisfying;
Include plenty of fruit and vegetables – 5 servings a day – a must for bodybuilders;
Limit the amount of fried or fatty foods you eat;
Reduce sugar intake – swap high sugar foods for low sugar alternatives – unless an individual is very lean who struggles to gain weight, in which case, sugar can become a useful source of energy;
Try to get to a healthy weight and stay there;
Be careful not to use too much salt;
Keep sensible alcohol limits – a keen bodybuilder will only drink very occasionally, although a small amount of alcohol can have some health benefits.
Ion, I., Vinturis, S. (2009) Effort – nutrition corelation. Bodybuilding Journal.
Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For effective training, it is of utmost important to understand the interaction among training variables, which might include the intensity, number of sets, rest interval between sets, exercise modality and velocity of muscle action.
Changing the amount of rest in between sets has a powerful effect how the workout is experienced. Shortening the rest periods makes each successive set more difficult, meaning that less weight can be handled. Lenghtening the rest allows for more recovery, enabling the athlete to lift more weight.
For example, if you perform three sets of squats with ten repetitions at 70% of 1-RM you will have a different experience if you only rest for 30 seconds between each set as opposed to resting for two minutes between each set.
Here are some rest intervals and adaptations from it (John M. Cissik, Track Coach 2010):
- No rest (i.e. circuit training) - Endurance
- 30 sec – Endurance, some hypertrophy
- 30 sec to 2 minutes – Hypertrophy
- 2 minutes plus – Power/strenght
When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30–60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.
Resting 3–5 minutes between sets produces greater increases in absolute strength, due to higher intensities and volumes of training. It has been also said that 3-5 minutes rest intervals might be safer and more reliable.
By Indrek Ulst and Mart Ingver – The Gymwolf.com Team
For over 4 years I have been writing down all my gym workouts in a journal, the old-fashioned way with pen and paper. The problem with that is that it needs a lot of additional work to calculate all the total weights and reps for each workout. So I almost never do that and because of that I lose most of the useful information about my progress. As the calculating part is actually pretty straight forward, it should be easy to make a computer do the work for you. So the only challenge should be getting the data to the computer. I tried to find something that would do the job, but surprisingly I couldn’t find anything really useful. Most of the existing systems are not meant for gym workouts, are hard to use, or keep the data inside one device (so you can only access your workout data from the computer where the software is installed). That gave me the idea to create the software I need myself.
So what are the advantages of Gymwolf?
- Entering the workout data is easy and fast – you can skip the pen and paper part and add the data with your smartphone directly from the gym (right now using the normal Gymwolf interface, a mobile version will be available January 2011).
- Analyzing the results is fun and smart with the useful graphs that the system generates – no need to use a spreadsheet or draw something on paper. You get a visual overview of your progress.
- No worries about data accessibility – you can access the data from any computer or mobile phone (plus you don’t have to worry about losing your workout data due to computer/phone failure).
- Your friends and/or personal trainer can comment on your workouts so you can get useful tips and feedback even without a trainer present in the gym.
Gymwolf has proven to be a really useful tool for me and I believe that you can benefit from it also! So go ahead and sign up at www.gymwolf.com.
Why is Gymwolf a great tool?
- You can use it with a mobile phone from your gym – no need to use paper and pen at all.
- Integration with Facebook – if you log in with your Facebook account, your profile is created automatically. Gymwolf will also publish your workouts directly on your Facebook wall, so your friends will be able to see and comment them.
- Tracking your results – the multiple graphs we provide give you a great overview about your progress.
- Follow your friends, give and receive comments – Search for your friends and comment their workouts. Once you follow someone, his or her new workouts will appear on your front page.
- No installation, sign-up in just seconds – you don’t need to download or install anything in order to use Gymwolf. All you need is a computer or mobile phone with Internet access. The Sign-up takes just seconds, and just two clicks if you use Facebook Connect.