How To Become a Bodybuilder

How To Become a Bodybuilder

BECOMING A GOOD BODYBUILDER

Bodybuilding is more than just lifting weights. You can build muscle mass, but it must be done the right way...
There must be the right kind of diet and vitamins. You need to do weight training with a group managed its calorie and food intake, to enjoy the muscle definition & mass. Another very important thing you should rest..

YOU NEED TO EAT AS BODYBUILDER

when you try to learn how to become a bodybuilder, your diet is about 80% of your bodybuilding success, so you must keep and maintain a very strict diet. If you do not keep a very strict diet, then you will be wasting your time at the gym. The food you consume should be rich in lean protein and complex carbohydrates. For example, brown rice, oats, fruits and many vegetables flakes. Following these guidelines will help eliminate a lot of fat and increase muscle mass.
We spoke earlier of nutrition is the key for you to achieve and maintain your goal weight. Bad food will do anything for you. Some supplements can be good as certain vitamins and iron. Weight gainers and protein shakes help you give your body the right amount and enough of the essential elements for the muscles.

Small meals 5-6 times a day is the best way to eat because it will increase your metabolism. Therefore, you burn more amounts of fat. Eating is often important because after three or four hours without food your body will go to a catabolic state that is where you lose muscle and gain fat.  If you really want to see results, you should eat four to six meals a day which is about every three hours.
 Each meal should consist of carbohydrates, proteins and fats in appropriate quantities.
Eating a meal that is not balanced will not help you get the results you want. You must have enough of each component to keep your metabolism and energy levels. Over the right foods help you build muscle mass.

WORK HARD TO BECOME A BODYBUIDER

A bodybuilder needs to work on strength and endurance exercises such as leg lifts, squats,  lateral pull downs, the deltoid exercises rear laterals, bench presses,chest presses,  dumbbell presses and biceps curls arm curls and gymnastics just to name a few.
There are many exercises that you must do to achieve all the muscles in your body. You will need to do cardio and this helps to build endurance, energy and excretion of fat.
You must force your muscles to grow by increasing weight and repetitions you do for your work. The amount of repetition for men and women from four to six repetitions for almost all exercises. This is especially true for your games, intense finals. This does not include warm-up sets or acclimation, only your last sets.
There is only based on a muscle to increase lean muscle mass and become stronger and is progressively greater overload. You must require more muscle expanding and strengthening. To stimulate overload, you must increase the resistance. For you to increase resistance, you need to add to the amount of weight or repetitions you do.
Low repetitions allow you to increase the overload specific muscle immediately.
Short runs are not a woman to win big. Low reps do for stronger and more toned faster than senior representatives muscles.
 If you are able to do repetitions of an exercise, the weight is not heavy enough to carry overload.
How do you guarantee that the correct weight to use? Well look like that if you do your reps and if you are able to do more than six representatives on your last heavy sets, the amount of weight is too light, and on the other hand, if you have problems and do not at least four times that it is too much weight.
The idea of ​​the quantity or representatives breaks down like this; representatives are 4-6 for all heavy sets. You must get stimulated to benefit from weight training muscle, you must use lower reps generate sufficient overload.

MOTIVATE YOUR SELF TO BECOME BODYBUILDER

As you can see, there is much that goes into body building. It requires a strong commitment and dedication.
You must follow a strict workout routine and follow a strict diet to achieve the results you want to see. It will take time. You can not start doing more repetitions with heavy weights right away if you do not want to hurt you. Start low weight and increase the repetitions, once you reach the amount of ten representatives to increase the weight. You will make more of a series of repetitions as you go. Two sets of ten repetitions and so on.
If you intend to keep this muscle until it will be a continuous routine, once you reach your desired goal, and then you can keep your heavy level. Make sure you are not late, you have to work the amount of weight, reps and sets you do. You can be seriously injured if you do not

YOU NEED TO REST LIKE A BODYBUILDER

You build muscle while you are exercising, but when you are at rest, that is a fact, and it has been proven by many researchers in the past.  take rest at least 8 hours per night is essential.
While all protein synthesis in resting muscles takes place, and it is able to focus and work more efficiently on the muscles that were used to carry the highest load in the training days, allowing therefore more growth and better recovery.

CHECK WITH YOUR DOCTOR LIKE BODYBUILDER

Before you start your strength training program, you will need to do a complete check on your body to see if you're healthy. During your weeks, months and maybe even years of bodybuilding, be sure to stay on this with your doctor. Check your blood at least once a month or once every two months.

Chest Workouts for men at Home

Chest Workouts for men at Home

CHEST EXERCISES AT HOME

The chest is a part of the body located between the neck and abdomen. It protects the body's major organs such as the heart and lungs. With the help of appropriate and regular exercises, pectoral and trapezius muscles can be strengthened to protect these sensitive organs of the body.
The chest exercise helps maintain fitness levels and supports the delicate organs as mentioned above. Following are the chest exercises you can do at home with ease, and are very helpful.

Push ups -
Push ups are considered the best chest exercises at home. This type of training is used in bodybuilding. There are many types or variants of this chest exercise as senior board push, push ups, boxer guillotine push ups, push ups Maltese, etc. The basic method or way to do a push up is to face ground while lying in a horizontal position and to raise the body by means of arms. The push ups are used for many activities such as athletic training, military training, physical education in schools, etc. plank push ups are extremely difficult to achieve because it requires total body weight to be transferred on the hands, while the legs raised in the air. Push the top of the boxer are done with boxing gloves and using fingers instead of palms. In Maltese push ups, hands are placed near the hips rather than pectorals normal push ups. The distance between the hands in Maltese push ups is higher than other push ups.

Dumbbell Pull -

The dumbbell pullover too occurs in the supine position on a bench. The dumbbells should be held in a position above the head, then lowered back. While lowering the dumbbells, you can feel a stretch in the rib cage. This dumbbell exercise helps to work the muscles of the chest. Training must be done slowly and carefully to avoid any kind of injury. The advantage of using a bench is that the possibilities of arm movements increases.

Flyes cable -
Flyes of the cables are made with cable pulleys which have D-handles. Initially, the weight parameters of the machine should be adjusted so that the completion of 10 to 15 repetitions would be easy. The handle of the cable must be entered between the thumb and the palm instead of the fingers. The first cable handle must be pulled with one hand while the second handle is grasped with the other hand. While both hands take control of cable handles when the arms are straight, both legs must be taken before one by one and rested in a stable position. Hands should then be pushed forward in a gesture of embrace. Hand movement must be preceded by inhalation and replaced by expiration. This completes one repetition of the exercise of the fly cable.
Regular exercise is good for your health, and you should take the time to do the simple chest exercises at home to strengthen the pectoral muscles and attached.

CHEST EXERCISES USING DUMBBELLS

Using dumbbells to do chest exercises help build the chest. When you do chest exercises, it is important to follow the steps correctly to avoid causing injury to yourself and get the desired results.

Dumbbell Fly -
This chest exercises are practiced by both women and men. To do this exercise make sure that the bench is not surrounded by anything. Hold the dumbbells in both hands and lie on the back. Extend your right arm, but bend your elbows slightly. Raise both hands to the sky as if you were about to embrace the trunk of a giant tree. Tighten your muscles, when you come into this position for a few seconds. Return to the starting position in a slow and controlled manner. Repeat pectoral for 2 to 3 sets of 10 counts each, but when you start, start with one set of 12 counts.

 Dumbbell Bench Press -
This is one of the best chest exercises for mass. Lie on the bench with dumbbells in both hands. Extend your hands towards the sky, so that the dumbbells are just above the chest. Reduce your dumbbells slowly to the chest, so that your elbows are back in and you have controlled movements. Push the dumbbell to the starting position, but in a slow and controlled manner. When you push the dumbbells up, make sure you do not lock your elbows, because it can cause injury to the elbows. Make sure you have the correct form of bench press when you're exercising.

Dumbbell lateral raises -
Although most chest exercises for men and women are made using the bench, there are a few chest exercises that can also be done without a bench too. These are the dumbbell lateral raises, which is counted among the best chest exercises for men and women. This is a compound exercise that works the back and chest muscles at the same time. Stand with dumbbells in both hands. Bend your elbows slightly and place the dumbbells in front of your thighs. Slightly bend your hips and knees. Slowly raise your arms, so that the bends are in line with the shoulders. When you increase your hands elbows and wrists should be on one line. Hold for a few seconds before you release and repeat the exercise.

TOP CHEST WORKOUTS

Warm Up-
is an important step before any workout. If the heating is not done properly, the muscle can recover more or get sore. Sometimes, poor or no preheating can even cause injury. This is why it is important, before beginning a safe, or any workout you perform heating. Heating may be a slight jog for 10 minutes. The warm up should be such that you sweat a little. Execution will warm the blood flowing properly throughout the body, it will prepare the body for exercise and also avoid injury. Therefore, make a light jogging session before performing strength exercises for the chest.
Push ups -
Push ups are great exercises for upper and lower chest too. To perform push ups, lie face down on the ground against, and place your palms on the floor shoulder-width apart and raise your body a little, so that the palms and soles of the feet touch the ground. Then stand up slowly, then lower again to form a repetition. Perform 2 sets of 20 repetitions each. Another good exercise that does not require weight press ups. You need a solid bar to perform press upward. Press ups to help build muscles shoulders and chest.
Pec Dec -
This is one of the best training in the chest exercises because it focuses on all the major muscles of the chest. To perform these exercises, you need a machine pec Dec. Keep bars  pec Dec machine with your hands and keep your arms at shoulder level. Then push the two rods to one another, and slowly return to the starting position. Perform 2 sets of 20 repetitions.
Wall raises -
These are good low-impact and one of the best chest exercises at home that the elderly can also be used. To perform these exercises right foot of a wall at a distance arm. Then, place your palms on the wall, shoulder width apart, and keep your legs straight, except the ankles. Then lower your upper body toward the wall, then push. Repeat 20 times more, and do more together.

Truth About Six Pack abs

Truth About Six Pack abs

WHAT IS TRUTH ABOUT ABS PROGRAM 

The drive Truth About Abs program does not use any kind of special gadgets, scams or pills. In fact, it is very simplein truth about six pack abs program. Once purchased, the drive system comes with a book that has a lot of tips and tricks and the best types of exercises for amazing abs. Each exercise has color photos and clear guidelines so there will be no confusion.
In the book, Mike Geary describes exercises that users should not like these movements will not be as effective. These unique abdominal exercises will kick your metabolism into high gear user which in turn will burn the fat that is stored in the body.

WHO IS THE PROGRAM FOR

The Truth About Abs program works equally well for men and women. The only difference in this program is that women will need to ingest fewer calories per day than men. Geary says that one of the main reasons why men and women are so hard to keep off the weight they lost, is that they do not know how to keep their metabolism.
Another reason that fat emerges is that users do bad exercises that are not effective. Redundant exercises do nothing but keep the user get bored. Truth About Abs does not advocate boring and repetitive exercises. The program uses exercises that reduce fat and increase muscle mass without any make women look bulky
.

EVERYONE CAN DO IT

The technical program includes beginner, intermediate and advanced, which can be used to lose fat around the belly. Everyone can follow the program in spite of their age. People of all levels and types of sports can participate in the training and Truth About Abs. Those who are not in the best shape can still participate in exercises, but will use lighter weights and do slow movements. Beginners should start slowly and then make their way to the advanced level. Participants do not need to be in the best shape for the job to get rid of their belly fat.

CAN WE DO EXERCISE ANYWHERE

All the exercises mentioned in the book can be done in the comfort of home or the gym. However, in order to maximize results, users must use the exercise program in conjunction with their regular visits to the gym. By this program users have access to the gym more tools to work with, as weights.

LEARN THE TRUTH ABOUT FOOD

Through proper nutrition, Truth About Abs users can find a way to maintain overall health and keep the pounds off while they are great sculpt abs. Geary does not sugarcoat the facts about proper nutrition, but gives facts carefully studied. These include:

• myths about cholesterol and saturated fats

• the amount of protein the body needs

• the truth about fat and how the food industry is misleading the consumer

• trans fat myths and truths

• certain types of foods that melt belly fat and boost metabolism

• how carbohydrates have been misinterpreted by the big name companies

• The best time to eat to maximize fat reduction

TRUTH ABOUT SIX PACK ABS  PROGRAM

The truth about six pack abs is a guide to getting a flat stomach created by Mike Geary, a specialist qualified fitness and nutrition expert. The guide was first published in 2004 and states have very useful material which is intended to inform you about the best way to reduce fat and get flat belly.

In fact, I'm not here to be quite in detail what the truth about six pack abs is really, but what I want to find focuses on the issues that I understood this as well as how they solved the problem of tone my abdominal muscles and strengthen my body in general.

1. Abdominal exercises will not give you a flat stomach -
Many people believe that the abdominal execution will enable them perfect abs. This is not really correct. Mike Geary describes how these types of workouts will not allow you to address the root cause of the problem is too much abdominal fat. Before you remove the excess stomach fat is spread over your abdominal muscles, you will not be able to get all the firmness of the muscles here. Abs exercises are not perfect to begin as a way to reduce fat routines. Aside from that, you can not lose fat from a particular body part to ab workouts ever burn stomach fat exclusively.

2. Ab equipment is generally a waste of money -
Most ab machines and equipment sold in the media are usually completely ineffective or simply not worth the money. For starters, they will not help you lose belly fat only. We certainly addressed why it does not give good results. The next, they just do not provide you with additional support more than standard abdominal exercises so why invest your money?

3. Free training are as good as the equipment-
This weight may be something that the truth about abs addresses and can certainly open your mind to a more efficient method of exercise. While many people enjoy weight equipment, the truth about abs by Mike Geary explains how they really limit the effects you get. Exercise with free weights is preferable because it is more difficult on our bodies and working many small stabilizing muscles that make use of equipment not only. If you prefer a much better year, weights would be best.

4. The proper way to eat-
This can be an important part of the truth about six pack abs ebook but Mike Geary has educated me a lot about how to eat to make the reduction of fat easily. Certain foods which I thought was healthy, but ended up being unhealthy, by increasing routine of eating more foods, including with healthy ingredients in my diet. The truth about abs teaches how you can eat for health and not just for losing fat.

5. Workouts that shed a lot of excess fat -
 I need to lose a lot of fat and calories in each year as any to do so. To do this, I prefer a number of workouts that I discovered the truth about six pack abs program. These are workouts that are made complicated, but in a few minutes, you feel how they really work hard on your body.

                              ADVANTAGES OF THE TRUTH ABOUT SIX PACK ABS 

Now that you know the Truth About Abs is not a scam, you might be interested in investing in the program to start your own journey to fat loss success. If you're still not convinced, here are more reasons why you should invest in yourself.

In short, effective workouts that do not require much time

A wide range of training plans

You can customize your workout to suit your preferences

You can perform exercises without the need of expensive equipment

You can download the program instantly - no need to wait for the e-mail

When you decide to invest in yourself by entering your copy of the Truth About Abs, you allow Mike, a certified nutritionist and personal trainer with a degree in science writing for Muscle and Fitness and oxygen, using its extensive knowledge and experience to provide you with a workable plan that will allow you to lose fat for good.

The program recommends what exercises to do and what exercises to avoid. There is a large section that provides many exercises for your abdomen. However, Mike recommends that you target your abdominal muscles with specific ab exercises 5 minutes, two to three times per week. It is better, Mike argues, to perform workouts that use your major muscle groups for weight loss more effective burning effect.

You should always be aware of who you are buying so that you will not be deceived by scammers who are only after your money. With Mike and his program, the only thing you have to worry about is getting new clothes. If you are diligent and follow step by step the program, you are bound to see results.

V Shaped Body Workout

V Shaped Body Workout

SECRETS TO GET V SHAPE BODY

You want to build a V Body shape perfect shape as an athlete or a model have? Build a perfect body is sometimes very difficult. But to build a perfect V-shape body with little effort may be possible. It takes patience and effort, efforts to choose a healthy lifestyle. Healthy lifestyle combines a healthy diet and workout. Both combinations will force your body to get a perfect body shape V.
For a V-shaped body of an athlete or a model follow a daily workout routine and also follow a perfect diet. Diet is important to gain muscle and lose excess fat. Although exercise tones the body and build body V-shaped

DIET FOR V-SHAPE BODY

A healthy diet is the most important part of weight loss and build muscle. It constitutes 80% of our program. Without a healthy diet, it is almost impossible to get a perfect body. It is very important to take care of what we eat! How we eat! Workout will increase metabolism and tone muscles to a great extent, but the weight will not come at a significant level if you do not follow a good diet. A healthy diet provides all the nutrients for the proper development of the body. It gives us energy efficient to work and live life to the fullest.
1.Take 5 meals small meals of equal proportions.

2.Include Fruits and vegetables in the diet that serve every day in food. Fruit juice early in the morning is good for health and it promotes rapid fat loss.

3.Include protein in every meal.

4.Include fiber in the diet.

5.Avoid Processed foods and fast .

6.take look at food or keep a journal to keep track

7.Drink 2-3 liters of water a day or more depending on the condition.

                                          PROPER WORK OUT FOR V SHAPED BODY

Training plays an important role in the proper development of the body shape. Get a perfect body with a V-shaped easily with some basic exercise. It includes push-ups, lunges, crunches and running will be a great exercise.

Push-Ups-

Push-ups is the easiest exercise. It is carried by athletes, models, actors, body builders. It is considered the best exercise and recommended for everyone, anyone any age. It provides full body workout. Their greatest advantage is that it can be performed anywhere and anytime. It develops upper body and lower body also. It provides complete workout for the arms, shoulders, back and abs.

Slots -

 Slots is the best bodybuilding exercise that Lunges develops lower body. It strengthens leg muscles and provides around the development of the back and abdominals.

Steps to make slots -

1.Stand right foot forward and left foot back 3 feet.

2.Bend the lower knee and before the ground until the knee is slightly back inch floor. And raise without moving the foot. To do this, 10 is repeated on each side.

3.10 repetition is both side complete 1 set.

4.10 × 3 sets should be done.

Crunches-

Crunches is crucial part of losing weight and staying in shap . Crunches tone the abdominal muscles and back muscles. It plays an important role in the development of the V-shaped body

-15 × 3 sets of crunches is the best option
Traction --

Traction work your back, especially your lats. Tractions also work the shoulders, neck, traps and triceps. This is an exceptional year because you use your own body weight to perform a lift compound. This leads to more toning your back, leading to the coveted V-shape that most people want.

HOW TO BUILD UPPER BODY V-SHAPE

Tapered V-shaped from broad shoulders to a small size- is the first thing that many bodybuilders want to know. This is often what sets apart bodybuilders in the gym and highlights on the beach or even in the street. This is what makes a guy look like a superhero comic about saving the world!

There are three main groups of muscles that you must consider when planning how to build upper body to an impressive degree. Let's see them one by one.
a. Lat-

The lats are the muscles that cover the sides of the middle of the back, up to the armpit. As a bodybuilder, you will always want to continue to build bigger and wider lats.

There are two types of exercises that you should use if you want to work and build the lats. The first pulls and moves down. It is about building width. The second row is (eg cable lines and dumbbell rows) and raised, based thickness. You will need to cover both.

b. Deltoids-

Are deltoid muscles covering the shoulder joint, forming the rounded shape of the shoulder. Your goal when you consider how to build upper body V is to build a strong form of ball, round the shoulder. This gives massive than broad shoulders look.

How to build deltoids is to use both an action heavy pressure and exercises raise lever. Take as much weight as possible without sacrificing form. Raises must always be carried out with full control, never swinging the weight.

Exercises that you might want to include are--
 seated press, dumbbell lateral raises, bent over lateral raises and lateral raises cable both in front and behind the back.

c. Abdominal-

Although they may seem out of place in an article on how to build your upper body, abs are just as important as the other two muscle groups. Having a tight vagina triggers shoulders and contributes to the development of top width.

If you are interested in build upper body shape V, you'll want to tighten rather than build the abs so that you do not develop a thick waist. For this reason, some experts recommend not to use weights in your abs workout and do not do side bends. This may go against what others tell you, but give it a try if you want to increase the contrast between the weight and shoulders.

Stomach Exercises For Women

Stomach Exercises For Women

THINGS TO BE NOTICE WHILE DOING STOMATCH EXERCISES

One of the great things about ab work is that it's really not as complicated as people make. You do not need to invest in all the fancy gadgets. You do not need to obsess on the latest abs exercises trainers invented to keep people interested. If you like to, well, go ahead, but sometimes the best workouts are the easiest workouts. Here are some things you need to remember when you work your abs:--

Target each abdominal muscle group--
 Your "abs" are not a single muscle - they are made up of several groups of muscles that work together to help with everything from breathing and posture of bending, twisting and, well, really every move you make. It is important that when you do ab work, you target each group of muscles that make up your core. Mix up your routine so that you are including torsion, extension and static bending exercises, so you hit your rectus abdominis, internal and external obliques, transverse abdominal and spinal.

Does not always save the ab work at the end--
 This is a fairly common practice to save abdominal exercises to the end of a workout routine, after conducting training cardio strength or other exercises. Although there is nothing wrong with this practice openly, it is a good idea to mix from time to time and add your ab work at the beginning of your program or between sets of other exercises. In this way, you will not be as tired when you target your heart that you will really focus on proper form and strengthening abdominal strength.

 Add weight--
 If you want strong abs, you need to add weight to your exercises! Your abdominal muscles are just like your quadriceps, hamstrings and biceps, and they respond to strength training in the same way ... they grow.. This does not mean that you have out-of-control-abs huge, it just means that you have a better chance to improve definition in your heart. So take dumbbells, weight plate or medicine balls to boost your routine. Just remember, the form is more important than the number of exercises you can do! If you find yourself becoming tired after you add weight to an exercise, go ahead and do fewer repetitions, just slow down and make sure they are done correctly.

 Target your abs at least a few days a week--
you can actually help strengthen and tone your heart and stay focused on posture at all times, especially when other exercises. For example, if you are a runner, make sure to keep your abs pulled in toward your spine while you run. If you love to hit the weights, make sure you engage your abs and core during every exercise you perform. Without even realizing it, your abs are still working, so staying focused on your abs, you can help prevent injury and improve your overall performance.

SIX BEST ABS  EXERCISES AT HOME

If you like working your abs from the comfort of your own home, you are better served by keeping things simple. These five exercises will target belly each abdominal muscle group without requiring a lot of equipment. Here's everything you'll need :--

-Bench or not (if you do not have one of these, you can perform the exercise on the floor instead)

-Medicine ball, weight plate or dumbbell weighing between two and 12 pounds. 

-Yoga mat or fitness mat. (for comfort reasons)

V-up -

Perform V-up while sitting on a bench, aerobic step or while sitting on the floor. The advantage of using a bench or not, is that you can grip the edges of the bench behind your buttocks to help you remain stable. With your feet together, pull your knees to your chest and lean your torso back slightly. In this position, extend your knees, keeping your feet on the ground, clutching his chest and leaning back slightly to help maintain balance. Draw your knees to your chest back to complete one repetition.
 Twist Medicine Ball -

Sit on a mat with a medicine ball or other weight in your hands, knees bent and your heels on the floor. Bend your torso back slightly, but keep your back straight. Keep your hips stationary, twist your torso to one side, touching the weight to the ground before turning back to the center and continuing to turn to the opposite side. When you hit the ball medicine ground on each side of your body and sent to the center, you have completed one repetition. 

Plank -

Balance on your forearms and toes, creating a straight line with your body from your head to your heels. Hold for 30 to 60 seconds to complete one set.

Leg lift -

Contrary to popular belief, lifting the leg does not work your "abs", it just works your muscles rectus abdominis from a different angle, you will feel in the lower half of your stomach and your flexor muscles of the hip. Lie on your back and place your hands under your hips to help support the lower back. Raise legs so as to form an angle of 90 degrees with the ground. Keep abs engaged and the lower back in contact with the ground, lower your legs less than six inches off the ground, then reverse the movement and increase their return to the starting position. Repeat 12 to 18 times to complete a single set.

Situp -

The situp works your rectus abdominis all the way from your sternum to your hips. Even if you have heard that crunches are "bad", that really just depends on the strength and shape of a person. If crunches are uncomfortable, do crunches instead! You can also do crunches on a fitness ball to make the exercise more difficult.

Side plank -

Lie on your left side with your left forearm on the floor and spread your arms directly under your shoulders, supporting your torso off the floor. Stack your right on top of your left foot. When you are ready, lift your hips to the ground so your body forms a straight line from your feet to your head oblique line. Hold for 20-50 seconds before switching sides. Once you have completed the exercise on each side, you have made one set.

 BEST STOMACH EXERCISES

Strong core muscles help stabilize your body, prevent back pain and add power to your style swimming or golf swing. We have indicated the order in which to do three good movements, as it is best to exercise large muscles first so the little ones are not too tired to support later in the work-out. Make everyday routine, it takes less than ten minutes and you can do it in front of the TV.

Move 1: REVERSE CRUNCH

Direction: Lower and upper abdominals 

a) Lie face up on a mat or carpet with your knees bent. Lift one leg at a time, straightening each leg as much as you can, so that the soles of your feet facing the ceiling. Raise your head on the floor, placing your hands behind your head to provide support for your neck.

b) As you exhale, contract your abs to pull your legs about 30 degrees to your head. Remember: use your abs, not your leg muscles during exercise.

c) Inhale as you relax your abs to slowly return your legs to their original position. Do 2 sets of 16 repetitions.

Move 2: OBLIQUE TWIST

Direction: Oblique (oblique muscles that run along the sides of your waist)

a) Lie face up with knees bent and heels on the floor. Place your left ankle on your right knee and left hand, palm up, on the floor perpendicular to your body. Place your right hand behind your head to provide support to the neck.

b) Exhale as you lift your upper body, bringing your right shoulder toward your left knee.

c) Pause briefly, then inhale as you slowly lower your upper body to the mat. Your right hand should not pull the head forward, but simply support it. Switch sides. Do two sets of 16 repetitions ( both sides).

Move 3: CRUNCH

Direction: upper abdominal

a) Lie face up with knees bent and feet on the floor. Point your toes to provide extra back support. Place both hands on the head with the index fingers and thumbs of each hand touch. (Do not lock your fingers or Pull on the head, which can cause the neck muscles tense, the effort must come from your abs, not from arms). Throughout the exercise, keep your lower back pressed into the floor and avoid bouncing .

b) Exhale as you bend your upper body to your legs about 30 degrees.

c) Pause briefly, then inhale as you slowly lower. Do two sets of 16 repetitions each

DIET PLAN FOR FLAT STOMACH

Just eat less food is not good enough. To look fit and healthy, you should also make sure you eat the right kinds of foods, not undereating. Many women undereat protein and healthy fats, and tend to lean back but still soft after a diet.

Here are some tips that can help you maximize your diet, so you can look your best :--

Calories --- If you are looking to lose fat, start by eating about 1800 calories per day. Your goal is to lose about 1.5 to 2 pounds of fat per week. If you lose weight faster than that, you also tend to lose muscle mass. The result is a lean body, but soft. So do not lose weight too quickly!

If you are not losing weight at this level of calories, drop your calorie intake down to 1650 for a period of not less than 2 weeks and re-evaluate your progress.

Protein ---- Make sure you eat at least 100 grams of protein per day. Protein helps you maintain, repair and build muscle tissue. Many women underestimate the amount of protein to take a day, it is good to keep this vital macronutrients.

How To Build Lean Muscle

How To Build Lean Muscle

BUILD LEAN MUSCLE EFFECTIVELY 

The majority of people want to pack on lean muscle mass, but they are not willing to put in the extra work, and they do not have the dedication to follow very strict diet is necessary. You can work out in the gym seven days a week until you're blue in the face, but if your diet is not up to par, then you will not see a significant increase in lean muscle mass .

The best way to gain muscle is to follow a strict diet that continues to fuel your body with high quality protein at frequent intervals, not only to feed the fire, but also to keep your metabolism start to repel and destroy any persistent body fat. You can be armed with a solid workout routine as a rock with all the weight gainers, supplements, and creatine, but if your diet is not on point, then you will have trouble increasing your lean muscle mass. So if you want to know how to gain muscle, you must follow the five tips we share below.

 PACK ON LEAN MUSCLE USING PROPER DIET

1.Always sure you have a good breakfast:--

    You've probably heard the saying, 'Breakfast is the most important meal of the day' and could not be more accurate. When you wake your body is starving for fuel, as it has been asleep for an extended period of time. Eating breakfast starts your metabolism by feeding your muscles the day before. It also allows to set the pace of your metabolism, because once you pull up you want to maintain this level throughout the day.

2.Eat several small meals throughout the day:--

     First, lets think about something for a while.
The standard three meals a day, eat as much as you can cram into your throat will only lead to weight gain. If you really want the best way to gain muscle and get ripped, then you need to eat several small meals throughout the day.
 Eat more often not only keeps your energy level high doped without crashing, but it keeps your metabolism working hard throughout the day.when people hear that they need to eat six small meals throughout of the day, the most common answer is: "I do not have time to do this," and then they give up.
These are excuses and types of people who respond in this way does not  want it enough. Of course, not everyone has the time to prepare all meals of the day, but with so many meal replacement bars and 'rtd' available, there is no excuse to miss a meal.

3.Load after your workout :--

   The word 'carbs' scares a lot of people, and they are afraid of losing their abs by eating carbohydrates. The truth is that you need to load your body with both carbs and protein after training. They are essential to build more lean muscle. It is suggested that you take protein immediately after your workout at the gym in the form of a protein shake.
Sweet potatoes and brown rice are great sources.You want to know how to get muscles? eat.. The breakfast and the post workout meal are the two most important meal of the day to provide your muscles with what they need to grow.
 Load after your workout, because if you limit consumption, it will limit the amount of lean muscle you can pack on.

4.Eliminate late night snacking:--

   We just tell you how important that carbohydrates were after your workout, but now it's time for you to understand that carbohydrates have a time and place.
You need carbs as soon as you wake up and right after the workout, but it is a good idea to cut your other meals.Do you think a late night pizza will help you to make muscle gains skinny? of course not, so if you're serious about getting ripped and packing on muscle while staying away form the late night snacking. As the day progresses, you do not work to burn carbs, so if you enter your afternoon and evening diet, then they are just being stored as fat.

SECRETS TO GAIN MUSCLE LEAN

   Just as with a program of fat loss, lean muscle gaining program starts with calories. Most men need 3300-4000 calories to gain lean mass, more if they are very active.
If you are average body weight, OR a little less weight, you'll probably have a maintenance level around 2500-3000, depending on how active you are. It's just a generalization.
It is best to use a calorie calculator and determine your exact optimal maintenance level.

    Once you calculate your daily maintenance level, your extra calories should be 10-20% over TDEE. For most men, it is 400-600 calories above maintenance. This will give you a good starting point. For example, if your TDEE out to 3000 calories per day, then you will need about 3500 calories per day gain lean body mass .
 If you go too high, you'll probably gain fat with. Keep surplus muscle but keep the small surplus because you can not force feed your way more muscle mass. Excess calories will still be stored as fat.

   Remember that your initial calorie calculations are only a starting point. Whenever you change your calories, your metabolism will adjust like a thermostat in an attempt to maintain a certain balance in the body weight. . This is the reason why many people gain weight initially on 3200-3600 calories per day, but later need to increase until about 4000.

   Except for very large and  men 'improve' anabolically very active, very few need more than 4000-4500 calories to gain weight Eat more calories and more to think that you will continue to gain more muscle does not work.

STEPS TO GAINING LEAN MUSCLE WITHOUT THE FAT

1) Use the optimal frequency of meals:--
Six meals a day is optimal. If you eat less than five to six meals per day, you will either,
 a. in the level of excess calories needed to gain muscle, or
 b. if you meet your calorie needs, then you overeat by meal, which can contribute to fat storage. You could get by with five meals, depending on your calorie needs, but if your calorie needs are high (eg, 3500 +, and six meals is optimal.

2) Keep your meal moderate size Think of calories per session, not just the total caloric intake for the day. If you need to gain weight 3500, then three 1166 calorie meals will not do.

3) Continue to moderate amounts of cardio Unless you are the 'fast metabolism  type of genetically gifted body, you need cardio to minimize fat gain and maximize gain lean mass.
I recommend three days a week, 25-30 minutes  yes, even on a gaining muscle program. Most people avoid cardio completely, thinking that the extra cardio will cancel the extra calories ... what it does, unless you increase your calories even more. So basically, you eat more and do more cardio.

4) Choose high thermal foods and natural food:--
 Enjoy foods that boost your metabolism such as vegetables, natural carbohydrates and lean proteins. Great carbs for lean weight gain include yams, oatmeal, whole grains, beans, brown rice, potatoes. For proteins, choose one of the following options for each of your six meals: lean red meat, eggs (especially the whites, yellows Limited), chicken breast, turkey breast, protein powder, fish or cottage cheese.

5) Avoid processed and Heavy foods:--
 Many people use a program to "gain weight" as an excuse for "pig" on everything and anything. However, your goal should be muscle gain, not weight gain. Again, unless you're the type of fast metabolism body, you can not afford to eat junk foods containing refined white flour, white sugar and processed fat. You simply have to eat large amounts of healthy food. The food should not change that much between weight gain, and weight loss programs, what changes is the amount of calories.

6) Do not forget to include fats and essential oils:--
Include at least 1 tablespoon  day of essential fatty acids such as flaxseed oil  or eat fish . at least 2-3 times per week.
These good fats help with hormone levels of muscle growth, they even have a thermal effect in small quantities, while saturated fats are non-thermal, and they reduce insulin sensitivity. Moreover, these "good fats" are perfect to boost your calories too because they are so dense in calories.  Using essential fatty acids is easy to get the number of calories you need to gain weight means.

7) Zig Zag your calorie intake:--
 use the method of calorie cycling. Now, what could be the most important technique of all - especially if you are an endomorph .This technique is parallel to my advice for the loss of fat. Programs on fat loss, I recommend that you do not stay on low calories for a long period of time without 'recharge' and take a day more calories to avoid the metabolism to slow down.
 The same technique can be used in reverse to gain lean muscle without fat. To gain lean tissue you need a surplus of calories.
 Instead of staying in an excess of 100% of the time, if you zig zag your caloric intake between 3 days to a surplus of about 10to16% compared to the interview, you reduce the calories down to the maintenance or 6to10% below maintenance (deficit), you prevent the accumulation of body fat. The disadvantage of this technique is that you spend less time in a surplus, so that the muscle gains occur more slowly, but the tradeoff is worth it because you save time that should be spent regime grease a later date.

COMPOUND MULTI JOINTED EXERCISES FOR LEAN MUSCLE

These exercises work on many more muscle groups than regular exercises. Therefore, if you really want to achieve big muscles quickly, then you must follow these multi-joint compound exercises.

Some multi-enclosed compound exercises that can help build lean muscle mass fast. You can also find information on muscle groups these exercises work.

-The barbell rows and pull (biceps and back)

-Squats (lower back and legs)

-Overhead Press (triceps and shoulders)

-Bar dips (arms, chest and shoulders)

-Bench press (triceps, shoulders and chest)

-Deadlifts (shoulders, back and legs)

HEAVY WEIGHT LIFTING FOR LEAN MUSCLE

You need to lift heavy weights if you really want to achieve lean muscle mass quickly. It's that simple. You should not be worried about what others will dissipate your gym. Focus on your weightlifting and progress. However, make sure that the weight you are lifting heavy enough to challenge your body and at the same time should not be too heavy they can hurt you.

   Here is the best way to understand if you lift the weight is too light, too heavy or just for your body - if you use the correct form and are able to perform 10-12 reps with each weight, the weight is just right enough to challenge your body, if you are not able to do 8 reps, then it is too heavy, and if you are able to perform more than 13 reps, then it is too little for your body.

DON'T DO LONG WORKOUT SESSIONS

If you really want to achieve lean muscle quickly, then you must understand that long workouts do not work. For best results, you should make sure that the weight workout is not more than an hour.

In addition, you do not need to train every day. Three days a week is enough, especially when you follow the schedule listed below or similar.

-Monday: biceps, back and arms

-Tuesday: pause

-Tuesday: Legs

-Sunday break

-Friday: triceps, shoulders and chest

-Sunday break

-Sunday break

  So you understand the basic secrets behind building lean muscle mass. The key to successful weight training to build lean muscle mass is planned workouts with enough rest and proper diet. If you can follow the tips mentioned above, you will soon find everyone to ask your secrets.

Tricep Workouts

Tricep Workouts

OVERVIEW OF TRICEP EXERCISES

Triceps exercises are exercises that are designed to strengthen the muscles in the back of your arms.

The muscles on the back of your arms are called triceps or triceps for short. Triceps are actually made ​​up of three main muscles trands :
1 . long head (located closer to your back)

2 . the lateral head (closest to your shoulders located) and

3 . the medial head much smaller.

Your triceps muscles are solicited whenever you are engaged in a pushing motion where you extend your elbows. As such, triceps exercises are usually required with neighboring muscles, including the chest, shoulders and muscles of the inner forearm. As is the case with bicep exercises, because the arms are positioned mainly in the human body and because they are visible to the beach, triceps exercises are very popular in gyms everywhere.

 WORKOUT FOR GOOD TRICEPS

Below you will find a workout triceps with some basic to advanced triceps workouts. You can do these exercises with triceps and make a whole day out of arm biceps hit him too much, or you can train triceps at the end of another body part.

BASIC TRICEP WORKOUT

Here is a simple workout for triceps covers the basic exercises to grow.

-Skull Crushers         : 3 sets x 10 reps

-Dips:                       : 3 sets x 10 reps

-Cable push-downs  : 3 sets x 10 reps

INTENSE PUMP TRICEPS WORKOUT

This workout for triceps focuses on getting a solid pump. You can mix the representatives of moderate to high repetitions reps ranges back and forth between the two. This will work all muscle and completely exhaust your muscles fibers. To get the most out of this workout triceps make sure you perform each exercise with strict form. Also try to flex your triceps between sets.

-Skull Crushers          : 3 sets x 8 reps

-Extensions rope        : 3 sets x 20 reps

-Dumbbell overhead extensions (arm): 3 sets x 8 reps

-Cable push-downs    : 3 sets x 20 reps

FST-7 STYLE TRICEPS WORKOUT

This triceps workout session uses the FST-7 training by Hany Rambod. FST-7 was a popular way of building muscle for bodybuilders and has been extremely effective. Try this workout FST-7 style for triceps, preferably sitting one day you train arm themselves.

-Close-Grip Bench Press     : 3 sets x 8-12 reps

-Skull Crushers                    : 3 sets x 8-12 reps

-Weighted Dips                    : 3 sets x 8-12 reps

-FST-7 (press downs of cables used in this example): 7 sets x 8-15 reps

MASSIVE TRICEPS WORKOUT

This workout pushes you to train your triceps hard and heavy. You'll be going heavy and will gradually increase the repetitions for each exercise while remaining moderate. Over the past year you will make more reps to make sure you exhaust your triceps, forcing them to grow.

-Close-Grip Bench Press            : 3 sets x 6-8 reps

-Dips                                          : 3 sets x 12-15 reps

-Dumbbell overhead extensions   : 3 sets x 12-15 reps

QUICK TRICEPS WORKOUT

I recommend doing this workout for biceps triceps with 

-Cable extensions (arm): 3 x 10-12 (drop placed on the final plateau)

-Dumbbell overhead extensions 3 x 10-12 (drop placed on the final plateau)

-Pushdowns cable: 5 x 10-15 (30 seconds rest between sets)

TRICEPS EXERCISE USING DUMBBELLS

USE OF TWO ARMS: -

  The triceps extension is performed here with one dumbbell held with both hands on the top and back of the head.

As with other exercises triceps extension, it is very effective to target your triceps muscles, as long as you keep your arms perpendicular to the floor throughout.

USE AN ARM -
  The variant of the dumbbell triceps extension exercise presented here is carried out with one arm at a time.

Many people use the hand that holds the barbell to stabilize the other arm up, making sure not to swing.

SITED TRICEPS EXTENSION:-

  The dumbbell triceps extension is performed by sitting on a flat exercise bench.
This exercise can be performed using one or both hands dumbbell with one hand at a time as above.

REBOUND TRICEPS:-

Exercise return kick triceps is another type of triceps exercise in which you kneel on one knee over a workout bench.

And unlike other extensions triceps exercises your arm is held parallel to the ground rather than perpendicular.

BENCH PRESS:-

Finally, the triceps bench press is a variation of the chest exercise typical bench press.

In this, you hold two dumbbells using a neutral grip is with your hands facing each other rather than to face your feet, helping to focus on your triceps muscles.

And unlike other extensions triceps exercises your arm is held parallel to the ground rather than perpendicular.

BAND PRACTICE:-

The triceps extension is an exercise band very popular group that can be used to specifically target your triceps.

In it you will simply need to link the exercise band on the ground or in a relatively small and increase the handles without moving your arm position.

BAND PUSHDOWN:-

The triceps exercise pile tape is another staple found in triceps exercises.

Compared to fiscal expansion over the triceps you'll want to link high performance tape and lower the      handles with your hands without moving your arms.

How to Build Muscle naturally

How to Build Muscle naturally

HOW TO BUILT MUSCLE FAST

If you want to gain muscle quickly, naturally, of course, then you need to do three simple things. But aside from eating more, some tips will be a big change in your mindset, if you think that the best way to gain muscle fast is to use the Arnold workplan 6 days a week.
However, I know from personal experience that most people are injured six days per week program, and they do not always get big. In fact, most people get hurt before they gain muscle fast. So you must be careful with your muscle building program and you can not make the mistake of making too many workouts, too soon.

WEEKLY WORKOUT PLAN TO GAIN MUSCLE FAST

-Work Out For Day 1     –    Upper Body

-Work Out For Day 2     –    Lower Body

-Work Out For Day 3     –    Rest

-Work Out For Day 4     –    Upper Body

-Work Out For Day 5     –    Lower Body

-Work Out For Day 6     –    Rest

-Work Out For Day 7     –    Rest

    As you can see, you do training 4 times a week to gain muscle quickly on the calendar rather than six days a week. In addition, instead of a single body part per session, as do chest on Monday and Thursday, back on Tuesday and Friday, and arms on Wednesday and Saturday, you divide your sessions training sessions and the top of the lower body.

If you are interested in how to gain muscle fast, you should also consider doing as little cardio as possible. In fact, I do not think hard cardio is needed. They certainly did nothing to help you gain mass. So, at most, three to light cardio for 20 minutes in total. That's it. Remember, you are interested in how to gain muscle quickly, how to not burn a lot of calories.

Your diet should include additional liquid calories to help you get all the protein and carbs you need to build muscle. If you have trouble gaining muscle, add more milk and yogurt to your diet, if your stomach can handle. This is one of the easiest ways to gain muscle quickly through nutrition.

THREE SIMPLE WAYS TO BUILD MUSCLE

Well, this is the first step you should take in your way to achieving a muscular body. You must understand that change should occur and you are not where you want to be.

Then, when you realized that you really want to build muscle mass, all you have to do is get to work.

You may wonder why your past efforts seem to have failed. You may be asking yourself if all your hard work was still worth it and if it is still possible for you to build muscle mass.

If you want to build muscle, you have to understand the process. To build muscle mass, you will need:

1.ORGANIZE A TRAINING PROGRAM FOR BUILDING MUSCLE

You will need to organize a training program focused on building mass, strength and muscle. The program should be structured in a way that optimizes the natural strength of your body.

You will need to use some equipment that uses the variable resistor is necessary to stress or stimulate muscle growth.

You can use free weights like barbells and dumbbells, machines that incorporate pretensioners and cables such as universal gym or at home, or body weight exercises like push-ups or push ups.

Through the use of compounds such as the bench press movement, shoulder press, bent over barbell rows, squats and dead lifts, you integrate the supporting muscles and the targeted muscle, which equals more power .
2.DESIGN CONSISTENT MEAL SCHEDULE 

The meal schedule must contain the necessary calories, protein, carbohydrates and fats to maintain good growth in lean body mass.

If you're wondering how to build muscle mass, this is the solution. To gain muscle, you need to eat. On a constant basis - more calories on a daily basis your body burns.

You need a constant diet that is conducive to building muscle. If you simply change your eating habits a little, you will begin to grow and you will begin to see results immediately.

 Nutrition does not have to be complicated. As long as you remember a few key points, you will do well.

3.TAKE REST FOR BUILDING GOOD MUSCLE

 Rest is one of the main factors in building muscle mass. In other words, you have to rest to allow your body the time it needs to grow.
You must give your body time to recover from the physical demands of your workouts. By putting constant stress on your body without rest, you will stop your cold growth.

It is very important that you get the right amount of rest to allow your body to grow. The amount of time required will depend on your age, genetics, and current health status.

If you are a beginner, you usually need two to three days of rest. Depending on your level of intensity, you may need more. If you train at high intensity, you may need to have three to four days.

BUILD MUSCLE FAST AT HOME

Some of the most effective ways that you can choose to use to build muscle in your own home when you have the time to do it.

1. Push the year :-
When you push exercises that will help build the muscles in your arms, shoulders and chest. It is wise to start small by 10-12 pumps to start and increase that number each week as you build muscle.

2. Pull-ups: -
This is a good exercise to use for work as the muscles in your shoulders, arms and chest. You can do this in conjunction with the pushup exercises, but make sure to limit the repetitions you do each so that you do not break the muscles instead of build as you try to do.

3. Crunches: -
 This is a very effective method for building without weights at home muscles, but it must be done on a regular basis. Start by doing 15 crunches when you start building muscle, and increase the number of crunches you do each week to help you keep building muscles until you reach the goal you are after.

4. Squats :- The squat is effective for building muscle in the thighs and legs. Again, start with small reps, then add more each week to keep your building muscle.

 If you make sure that you do these exercises and others that you can find to build the muscles of the house, you will be able to reach your goal before you know it. You just need to come up with the right exercise routine and stick to it each week until you hit your goal.

5. Find a good place to exercise: -
You need to find a place in your home where there is plenty of space for you to work. The floor must be strong and firm for the best results.

Make sure there is nothing in this area that could be damaged or broken. This way you can concentrate on your workout routine and do not worry about your belongings around you.

6. Buy a few pieces of exercise equipment :- 

When you do exercise at home for building muscle, it is smart to get a few pieces of equipment that will help you achieve this goal quickly.

 You can do exercises without equipment, but you will not get the results you want fast. Now the pieces of equipment that everyone should have at home if you are trying to build muscle include a set of dumbbells, a set of dumbbells, a bench, a pull-up bar, squat stand and an exercise mat.

  It is a good idea to go around this equipment, so that you can get for as little cost as possible. Just be sure that you pay for quality equipment, because if it is not, then you will lose your money and it will not help you build the muscles you want to have.

7. Create a good workout routine:-

 with the equipment listed above, you will be able to do all the traditional exercises that are effective for building muscle mass at home. The exercises you want to include bench presses, pull-ups, dead lifts and squats.

WORKOUT FOR FAST MUSCLE GAIN

-Great Arm Workouts
-Plyometrics pushups

-chest workout

-Dumbbell Chest Press

-Workouts for huge chest

-Chest muscle exercises

Heera Lal Indian Bodybuilder

Heera Lal Indian Bodybuilder

HISTORY OF HEERA LAL

 Hira Lal Khillan(Born in 1977), a head constable with the Punjab police of Kapurthala town in the northwest of India, became Mr. Universe in 2011 with a gold medal at the 64th World Bodybuilding Championship in 65 kg weight category. The championship organized by the Indian Body Building Federation, was held from 4 to 7 November in Mumbai.

There are more national top bodybuilders used in the Punjab police, so they regularly earn the highest ranking team in Punjab Championships. World Championships 2008 in Bahrain was the first international event of Hira. He finished in 9th place display well developed muscles, hard and defined. Hira Lal will have the opportunity to take part in the 2009 World Police and Fire Games in Vancouver, Canada, with a good chance of winning a medal.

INFORMATION OF MR HIRA LAL

Full Name    :  Hira LAL

Category      :  Men's bodybuilding up to 65 kg

Country        :  India

Born             :  1977

Competition Weight : 65 kg  

Body Height  : 166 cm

Current Residence : Kapurthala, Punjab State, India

Education      :  High School

Gym (Trainer Club) : Power Health Club

City               : Punjab

Trainer Name : Ashok Kumar

BODY DETAILS OF HIRA LAL 

65 kg of weight.
height 5.6
Chest 43 '
Waist 27 '
Biceps 18 '
Thigh 26 '
Strongest Body Part: triceps and chest

 HEERA LAL ACHIEVEMENT 

Jr. Mr. India 2000. Punjab Champion eight times,

Mr. Punjab 2008 Federation Champions Cup four times,

Mr. India 2 times,
 Mr. G.N.D.U.

 Mr. Interversity.
 Mr. Gold Medal Asia 2010 [Bahrain]

Mr. gold in 2011 [Bombay]

MR. World Men's 2008 Championships  (65 kg class)

2006 Punjab Championships - 1st place (65 kg class)

GREATEST MOMENT OF HEERA LAL

Enjoying singing Indian national anthem while earning my gold medal for India in Bahrain after 10 years now and win the gold medal for India in the 65th. World Bodybuilding Championships Amature Mumbai after 23 years.

 It has been a long time since India was ready to receive such achievemnt in body building, but the wait comes after more than twenty-three years, and this was done by Mr. Hira Lal. There is another design that make India proud, he lives in Kapurthala, Punjab. In 1988, it was Premchand Degra won the title since India has not yet received a medal.
This overwhelming HAND Mr.Hira lal said: "" This is a dream come true ... I am extremely happy to have won the title for the country, it is also a chief constable in the Punjab Police He also said that it was his childhood visits to the akhada with his father led him to take the professional bodybuilding.