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  Chester

Here Is The Answers Specially For Your Question, Chester! Sincerely From Sean Toh.

Dear Chester,

It's my pleasure meeting you. First of all, I would like to thank you for asking me this most important question that you have for me to get you started on the journey to a faster route to achieving what you would like to achieve from asking me this most important question of yours.

The truth is bodybuilder like me do cardiovascular exercises to get in shape. To be honest with you! I'm aging and I'm coming 35 years old. My metabolism rate is running slow and I put up weight easily. In order for me to keep myself in good shape, I need to rely on cardiovascular exercises to put off those extra pounds on my waist. The truth is cardiovascular training is an important element of your fitness plan to achieve a healthier body. First, I would like to give you my first lesson on cardiovascular training so that you are educated enough to know what you are putting your body through when you do a workout.

Cardiovascular training is a key piece of the puzzle in achieving the body of your dreams. It is the catalyst in our fitness programs that helps melt away that fat, and at the same time strengthens the most important muscle of them all THE HEART! Improved moods and stress relief are some emotional benefits that can be added to the list. Now gyms are equipped with every cardio machine you can think of, treadmills, stair climbers, gauntlets, rowing machines, bikes, elliptical machines, the list goes on. 

Benefits Of A Sound Cardiovascular Routine:

• You will burn off excess calories.
• Increases the body's ability to burn fat efficiently
• Lowers your body fat set point. ( ex. Going from 12% to 9%)
• Allows you to increase your present caloric intake to allow the body to BURN FAT while at the same time have enough food and nutrients to BUILD MUSCLE! (Big plus!)
• Increases the mitochondria (Energy Factories in our cells) to allow greater endurance and blood flow in our weight training sessions.
• Helps improve overall circulation to the whole body
• Will increase recuperation by help ridding the body of the waste products of exercise (lactic acid) and allowing for the proper blood flow of vital nutrients and building materials to repair the muscles.

How Many Times & How Long?

How many times a week? How long? This is where, depending on your fitness goals, people will differ. For the person looking to get all the unwanted body fat off, 4-6 days a week at 30-60 minutes will do wonders. If you are not used to cardio, start off slowly with maybe 20 minutes 3 times a week and then slowly build up the frequency and the duration at your own pace.

What Intensity Do I Use?

The best way to burn fat through cardiovascular exercise it to do it at a moderate intensity in your fat burning heart rate zone (60%-75% of Target Heart Rate), for a longer duration (30-60 min).

I do my cardiovascular exercise on my treadmill at home for 45 minutes every day to keep myself lean. Hence, you can plan your at least 3-4 times a week. Does weight training contribute to my overall Cardiovascular benefits? Let me shows you some of myths about cardiovascular training.

The Myths Of Cardiovascular training

Myth #1: The only way to increase cardiovascular fitness is through aerobic exercises such as running or dancing. FALSE: Recent research has declared that weight resistance training does have cardiovascular benefits.

Myth #2: Weight training, because of all that straining, can lead to heart problems. FALSE: Recent research has declared that weight resistance training in fact reduces the incidence of heart disease.

Myth #3: The more you run or do aerobic exercise the healthier you will be. FALSE: Over-training in any sport is dangerous and can lead to injuries and exhaustion.

Myth #4: Aerobic exercise is the only, or at least the best, way to lose fat. FALSE: Lots of fat people run; cardio or any type of exercise must be combined with proper nutrition to lose weight.

Now that we've covered the myths of cardiovascular training, let's talk reality. Cardiovascular exercise provides a great method of burning excess calories for those of us that do splurge a bit when it comes to nutrition. However, cardiovascular training can't help a bodybuilder increase the muscle density and size. There is a belief that training aerobically will deleteriously impact on muscle growth. Here is where I'm going to provide you my second lesson on some tips on how to packing on size like a bodybuilder and yet you can combine cardiovascular training in your training plan.

Tip No. 1: Lift Progressively Heavier Weights.

A fundamental requirement for anyone wanting to achieve size is to increase the amount of weight lifted from session to session. This increases the intensity of the session and ensures the muscles are subjected to sufficient stress, which will, in turn, elicits results.

The beginner bodybuilder would first aim to achieve a certain number of repetitions, with a certain weight (say 10 repetitions with 50 kilograms on the bench press). The following week, 2.5 kilograms would be added, and so on, until the lifter can only complete six-eight repetitions.

The aim will then be to, once again, complete 10 repetitions with the weight they are currently achieving six-eight with. The truth is, the only way to progress in bodybuilding is to subject the muscles to greater a greater level of intensity on a continual basis - commonly know as progressive resistance training.

Tip No.2: Eat At Least One-Gram Of Protein Per 0.5kg Of Bodyweight.

In many quarters it is still thought that 70-80 grams per day is acceptable. This has been proven to be erroneous. Protein is a chemical compound essential to many of our biological processes - most notably for bodybuilders, the building of muscle. Protein synthesis (the converting of amino acids to proteins to repair and rebuild) can only sufficiently occur if an adequate amount of protein is consumed.

Given bodybuilders subject their muscles to greater stresses than the average person, it follows their diets should be comprised of a higher percentage of protein. A good starting point (one that has been know in bodybuilding circles for some time) is one gram of protein per 0.5kg of bodyweight. More is better in my experience. Many take in almost double this amount.

Eating plenty of protein is probably the second most important variable, after training intensity, when it comes to building size. Foods rich in protein include egg whites (which contain the highest biological value of any food protein), milk, chicken and red meat. One should make an effort to consume 30-40 grams of protein 5-7 times per day. One reason for not gaining sufficient size, is a lack of protein, and this can often be attributed to the inconvenience associated with correct meal timing and planning: supplements will help in this regard.

A good whey protein supplement (shown to be the most effective) will supply around 30 grams of protein if mixed with milk. This can be prepared and consumed in an instant. Indeed, the importance of protein can not be overstated. A typical days eating (off-season) could be as follows:

Breakfast (8.00am):

• One six egg whites omelette with cheese.
• One glass of milk.
• One cup of oatmeal.

Mid-Morning Snack (10.30am):

• One whey protein shake.
• Two bananas.
• Small bowl of rice.
• One slice of cheese (50 grams).

Lunch (12.30):

• One chicken breast.
• Large bowl of rice.
• One glass of milk.

Mid-Afternoon (3.00pm):

• One whey protein shake.
• One apple.
• One carrot.
• Two peanut butter sandwiches.

Dinner (6.00pm):

• 350 grams of beef stake.
• One glass of milk.
• Two large potatoes.
• 200 grams of broccoli.

Evening Meal (9.00pm):

• One whey protein shake.
• Small bowl of rice.

Before bed (10.30; optional):

• One whey protein shake.

Now, this may look like a lots of meal to a lot of average people because we are normally eating 3 meals a day in the food court. This diet is a very typical bodybuilders' diet, Chester!. Not easy being a bodybuilder. Need to have lots of discipline and sacrifices of all the nice foods you can get from the food court! If you intend to pack on size like a bodybuilder, my advice is to eat regular small meals up to 6-7 meals a day in 3 hours interval so that the body always has a constant source of nutrients to pack on the muscles. 

Tip No.3: Get Adequate Sleep.

Sleep is crucial for many reasons. For bodybuilders, sleep will assist the protein synthesis (breaking down of protein for absorption to be use for repair and growth for the muscles) and help to mentally recharge the lifter for their next training session.

Sleep also assists testosterone and growth hormone manufacture. To achieve adequate sleep, the consensus seems to be seven-nine hours per night.

Tip No.4: Use Supplements.

The bodybuilding diet (comprised of whole foods) should serve as a solid foundation for ones training program. Many enhance their programs with the inclusion of supplements. Supplements, as their name suggests, should supplement ones diet, not serve as its basis. This is not to say supplements are unimportant, as they are.

Various supplements can be immensely valuable as they supply important nutrients, and other anabolic compounds, in a convenient, concentrated, package. The market is flooded with different types of supplements, and the nutrition industry is growing by the day, so consumer interest is certainly strong. This underscores the efficacy of supplementation - customers continue to come back for more because they are happy with the results they are getting.

So supplements do work, and should form a part of ones bodybuilding regime. But which supplements work and which don't? It is probably best to experiment until the appropriate ones are found. Some of the more popular supplements include;

• Whey Protein: In my opinion, the best supplement available. Whey protein if used correctly, renders other forms of protein (food and supplement) obsolete. Whey protein has been shown to contain the perfect combination of amino acids (building blocks of protein). Furthermore, it serves as a direct precursor to muscle-building. 

• Multi-Vitamins/Mineral: a good multi-vitamin/mineral supplement will act as an insurance policy to cover any nutritional gaps. If one becomes deficient in a particular nutrient (say one of the B-vitamins) their body will not perform optimally.

• Creatine: Creatine monohydrate has taken the bodybuilding world by storm. Creatine assists energy production and, as a result, leads to more intense workouts. It also super-hydrates muscle cells with water and causes muscle fibres to grow bigger and stronger. Creatine is a compound naturally manufactured in our bodies (in the kidneys, liver and pancreas), which is converted into creatine phosphate upon entering the muscles. 

  Creatine phosphate helps to produce ATP, our primary energy molecule. Bodybuilders are naturally drawn to the effects of creatine, so much so, it is now a staple part of many of these athletes diets. (Though I don't personally used Creatine in my bodybuilding program because I rely more on naturally food, protein and multi-vitamins/minerals, Chester!)

• L-Glutamine: Around 60% of free-form amino acids circulating in the muscles are L-glutamine. Thus, L-glutamine plays a significant role in protein metabolism. Other tissues also need L-glutamine and will rob the muscles if they are not getting an adequate supply. It is therefore important to supplement with L-glutamine to ensure the muscles receive a continual supply, so as to continue repairing. (L-Glutamine is good repairing your bone tissues if you are doing a lots of cardiovascular training like jogging everyday where you are subjecting your knee-cap to jerks and damages, Chester!)

Well, So much about the knowledge and education that I 'm going to give you, Chester! I really don't want to overwhelm you too much with all this scientific theory and knowledge anymore. To be honest with you, being a good bodybuilder need more than just training, proper diets and plenty of learning especially in acquiring scientific knowledge on how the body function! It's not how hard you are training! It's the science and art on how to put up a proper training program and executing it with the right nutrition supports for the growth of the body that cause your body to grow!

I hope with this 4 tips on how to pack size on your frame and understanding why you need to include cardiovascular training in your fitness program. Now, you know what to do! Just know that, Chester! You can still pack on size with cardiovascular training if you have the right knowledge about bodybuilding. With this tips in your mind now, you have just eradicated some of the myths about not doing cardiovascular exercises in your bodybuilding program. 

Although I have recommended and advise you on lots of matters, it takes more than education, resources and advice for you to be successful. You must be committed to execute your plan to train so that it will make the difference specially just for yourself, Chester! Just in case, if you have been waiting the whole day for all the answers. I will like to apologize for the delay to your answers because I believe in giving my best advice to you personally and sincerely from my heart. I needed the time to understand the problems you faced, understanding them and finding the right resources for your education so that you have a higher success rate when you implement your plan.

Last but not least, may I wish you all the success implementing the plan and achieving some results that you can see for yourself. Do consult a proper physician before consuming any supplements that you are not sure. It’s has been my pleasure providing consultancy service to you, Chester!

 Your Sincerely

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It is not a business opportunity sales pitch, a get body muscular on a fast track scheme or a bodybuilding investment scam.

What all this resources are:

It is a comprehensive resources which I have personally used to educate myself and have used the products to build my body to a level that is worthy of standing on the competitor stage. It take more than ten years to achieve a physique that I have now. I started bodybuilding since 16 years old when I was in high school. It take much more than resources to be a champion. It took me perseverance, determination, patience, willingness to learn from competitive bodybuilders, a hardcore attitude, education in knowledge and practice in bodybuilding, sport nutrition & contest dieting to succeed. When I was boy, my dream was to be a bodybuilder! I used the best bodybuilding champion - Arnold Schwarzenegger, 7 times Mr. Olympia,  to be my idol whom I can emulate and motivate myself to be a bodybuilder. Although I'm not a Mr. Universe or Mr. Olympia, I know I'm a bodybuilder in my heart. It's not about the winning but the courage to try what you dream of.

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