Wednesday, February 4, 2009

Body Building

Bodybuilding is the process of maximizing muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.

Notable bodybuilders include Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu, Lee Haney, Dorian Yates, Ronnie Coleman and Dexter Jackson, who won the Mr. Olympia competition in 2008.

Professional bodybuilding
In the modern bodybuilding industry, "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from the IFBB. Professionals earn the right to compete in sanctioned competitions including the Arnold Classic and the Night of Champions. Placings at such competitions in turn earn them the right to compete at the Mr. Olympia; the title is considered to be the highest accolade in the professional bodybuilding field.

Natural bodybuilding
In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. Testing can be done on urine samples, but in many cases a less expensive polygraph (lie detector) test is performed instead. What qualifies as an "illegal" substance, in the sense that it is prohibited by regulatory bodies, varies between natural federations, and does not necessarily include only substances that are illegal under the laws of the relevant jurisdiction. Illegal Anabolic steroids, Prohormone and Diuretics, under widespread use by professional bodybuilders, are generally banned by natural organizations. Natural bodybuilding organizations include NANBF (North American Natural Bodybuilding Federation), and the NPA (Natural Physique Association). Natural bodybuilders assert that their method is more focused on competition and a healthier lifestyle than other forms of bodybuilding.

Female bodybuilding

The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest - that is, the first contest where the entrants were judged solely on muscularity. [5] In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for the sport of women's bodybuilding. McLish turned out to be very promotable, and inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.

In recent years, the related areas of fitness and figure competition have gained in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. Rachel McLish would resemble closely what is thought of today as a fitness and figure competition instead of what is now considered female bodybuilding.

Muscular development

Bodybuilders use three main strategies to maximize muscle hypertrophy:

* Strength training through weights or elastic/hydraulic resistance
* Specialised nutrition, incorporating extra protein and supplements where necessary
* Adequate rest, including sleep and recuperation between workouts
* Water is very important during and after a workout to prevent dehydration.




Weight training

Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[6]

Nutrition

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The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to support the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[7]

Carbohydrates

Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Bodybuilders seek out low-glycemic polysaccharides and other slowly-digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat rather than muscle, and which can waste energy that should be directed towards muscle growth. However, bodybuilders frequently do ingest some quickly-digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.

Protein
Soy and whey are rich sources of protein used by bodybuilders to recover from training

Protein is probably one of the most important parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[9] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[10][11][12][13] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[14] There is also some debate concerning the best type of protein to take. Chicken, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Bodybuilders usually require higher quality protein with a high BV rather than relying on protein such as soy, which is often avoided due to its claimed estrogenic properties.[15] Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially as phytoestrogens compete with this hormone for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates chemicals, hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.

Meals

Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve two purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day. However, this has been debunked as the most reliable research using whole-body calorimetry and doubly-labeled water finds no metabolic advantage to eating more frequently.

Dietary supplements

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The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[20] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health and prevent potential nutrient deficiencies. Scientific consensus supports the effectiveness of only a small number of commercially available supplements when used by healthy, physically active adults. Creatine is probably the most widely used performance enhancing legal supplement. Creatine works by turning into creatine phosphate, which provides an extra phosphorus molecule in the regeneration of ATP. This will provide the body with more energy that lasts longer during short, intense bits of work like weight training.

Performance enhancing substances

Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Most of the substances require medical prescriptions to be accessed legally. Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[ Other controlled substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.

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Rest

Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases.

We always hear 6 Packs in body building....

What is 6 packs..

The rectus abdominis muscle (commonly known as "abs") is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some other animals). There are two parallel muscles, separated by a midline band of connective tissue called the linea alba (white line). It extends from the pubic symphysis/pubic crest inferiorly to the xiphisternum/xiphoid process and lower costal cartilages (5-7) superiorly.

It is contained in the Rectus sheath.

The rectus is usually crossed by three fibrous bands called the tendinous inscriptions. Colloquial names for the appearance of a well-defined rectus abdominis include a "six pack" and "washboard abs", and often carry cultural connotations of superior physical fitness. While the "sixpack" is by far the most common configuration of the muscle bellies of the rectus, there exist rare anatomic variations which result in the appearance of eight (four per side) muscle segments ("eightpack"), ten, or (even rarer) asymmetrically arranged segments. All these variations are functionally equivalent.

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Tuesday, February 3, 2009

Hello....

Hello Everybody,

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With Regards,

Sudip