5 Keys For Teen Bodybuilders

Tip 1 / Find a Great Mentor

There's no hard-and-fast rule about what a mentor is, or who is qualified to be one. But after you've been through the wringer of physique transformation—especially for competition—you'll realize how important it is to have someone who shares your passion, inspires you, and pushes you to the next level.
Your mentor doesn't have to be a professional or someone who competes on a national level—although they can be. They might be older, or they might be your age. They don't even have to be someone who directly coaches you, helps design your program, or maps out your nutrition—although they might.
What a mentor provides is more vague—and more important in the long term. They keep you accountable. They keep your best interests at heart, and their personality motivates you. That may not sound like much, but remember: Bodybuilding is a lifestyle, more so than almost any other sport. You can get strong without support, but you won't stay strong without it.

Tip 2 / Surround Yourself with the Right People

When you're new to bodybuilding and trying to learn, grow, and reach your goals, the last thing you need is to be surrounded by people who don't "get" what you're doing. Spending day after day around people who don't understand why you bother working out can bring you down and kill your motivation.
The answer isn't to dump your family or friends. It's to get to know other bodybuilders in your community and at your gym. Maintain a social circle that understands what you do and why, and who can provide you with camaraderie and shared experiences. Bodybuilding is too long and difficult of a journey to do alone.

Tip 3 / Get Your Information from the Right Sources

There's so much information on the Internet about bodybuilding—and everything else—those of us who were around back in the pre-Net days can barely believe it. This is both good and bad. Plenty of what you see if you type in a simple question is just plain wrong. It will slow your progress, get you hurt in the short term, and damage your health in the long term.
This is especially true in social media and on forums. Everybody under the sun has an opinion, and you have no way of determining if they know what they're talking about. One of the worst things you can do is post your nutrition plan or your workout routine on a forum and ask people for their input. Half of them will tell you it's awesome, and the other half will tell you it's stupid. That just leaves you confused and running from program to program, based on advice from total strangers.
What's the answer? Stay skeptical and be patient. Seek out respected and responsible sources of bodybuilding information

Tip 4 / Be Confident on Your Own Path

When I was just starting out, I lived in a town where I didn't know anyone in bodybuilding. I was passionate about the sport, and I decided I wanted to enter my first competition, a small local event. I trained my heart out for months and I was so pumped up and excited about seeing what I could do.

Tip 5 / It's All about Your Mindset

This last piece of advice is one of the most important things I can say to you: Your mindset is everything. It means more than your metabolism, your genetics, whether you have a coach, and even what kind of gym you have access to. If you are determined, if you believe in yourself, and if you continue to work past any obstacle, you can achieve your goals.

You may only stick with bodybuilding for a few years. One day—maybe sooner than you think—work, kids, and life in general may cause you to stop training. On the other hand, you may still be training hard when you're 60. Teen bodybuilders are the champions of tomorrow; with the right mental approach, you can go as far as you dream in this sport.
Leave your comments below. Tell me what helps you to take your efforts to a higher level.
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How to Train for Your Body Type

There are many different ways to train today's world. One specific type of training that I would advise you to try is training towards your specific body type. Every individual is unique and different so it makes sense to train in a way that is tailored to you. I will be discussing the different body types and how you should be training for them in this article.

Ectomorphs - Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.. Ectomorphs may also be described as "hard gainers", and they also have a lightning fast metabolism allowing them to eat whatever they want and not gain any weight. As far as training is concerned, ectomorphs need to use lower reps (around six) and higher rest periods (about two minutes). The low number of reps will allow them to use the heaviest weight possible, and the long rest intervals will ensure a full recovery for max effort on the following set. Using the heaviest weight possible is exactly what ectomorphs need in order to help recruit the most muscle fibers, which in turn will help build the most muscle.

Mesomorphs - Mesomorphs may be considered the lucky ones so to speak. They generally can gain muscle fairly easily, and they don't carry too much body fat. Mesomorphs will put on fat easier than an ectomorph, but they will also gain muscle faster than ectomorphs. They typically have an athletic look with broad shoulders and a narrow waist. Mesomorphs need to train with higher reps (around ten) and lower rest periods (about one minute). This type of training helps to benefit the mesomorph because it will help build up muscular endurance to what is already a solid frame. Increasing muscular endurance will help them to stay lean will they build muscle.

Endomorphs - Endomorphs normally have a softer look to them and they also have big bones. They can put on fat and muscle fairly easily. It is also difficult for them to lose weight compared to a mesomorph. Endomorphs need to train using about eight reps per set, and they need to rest about a minute and a half between sets. This rep range will help them to build endurance and strength, but to a lesser degree than the mesomorphs build endurance and ectomorphs build strength. With endomorphs though, the most important thing to focus on is the diet. This is what will ultimately help them to reach their final goals.

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Quick Fat Loss Tips

1. Morning Cardio On An Empty Stomach 
2. Digest Several Smaller Meals Per Day
3. Make Weight Training The Core Of Your Weight Loss Program
4. Refrain From Carbohydrates After 6:00 PM
5. Eat A Protein Meal Directly Before Bed 
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8 Tips to Gain Muscle

1. Eat protein, such as meat products or whey protein powder.

2. Eat according to your weight.

3. Begin your workout with the muscles that are bigger.

4. Intake 10 - 20 grams protein before you begin your workout.

5. Go to the gym at least every other day.

6. Eat food high in carbs after your workout to help maintain your muscles.

7. Eat small meals each three hours.

8. Drink a glass of milk before sleep.

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3 Muscle Gaining Tips

#1: Consistency is Key
Don't just go hard at the gym for a month, then quit. Consistency is Key. If you want to see results, you must continue to work hard and not give up. Even going 3 days a week is better than no days. If you are a beginner than you can workout more when you feel comfortable and are ready. There is no need to go all out from the start and doing that is not necessary to get results.
  
#2. Get plenty of sleep and rest. 

During sleep, your muscles recover and repair. Sleep is very important for muscle building. Make sure you get at least 8 hours of sleep each night.

#3: Don’t try to train for a marathon and build big muscles at the same time. 

You can mix cardio and weights -- it makes a great fitness combo -- but at the extremes, the training physiology and biochemistry are contradictory and you will not maximize your results unless you concentrate on one or the other.


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7 Tips To Killer Six Pack Abs For This Summer

1. Cardio.It is impossible for you to target fat loss in your body. Your body will lose fat in parts it feels need it and you have absolutely no control over that.
That's why you need to think about working out as a whole body exercise. You want to lose enough fat in the whole body, so that your abs are visible.
2. Eat smaller, eat earlier.
If you're like most people, you probably eat dinner in the evening and then spend the rest of your time before bed relaxing. It might be easier to do that, but you're really just causing yourself to have to do more work in the long run.
Your body doesn't burn many or any calories at all while you sleep, instead storing them as fat to burn through later since you are at rest. To give your body time to digest dinner, try eating smaller, more nutrient dense dinners earlier in the day.
You should also avoid eating within two hours of going to bed.
2. Don’t skip the stretch.
Constantly contracting the abdominal muscles shorten them and this can make your core inflexible. Elongate the muscles in your torso by taking the time to stretch. You’ll get a sleeker, more toned core if you do.
4. Do crunches.
I'm sure you know what crunches are. You just lay down on your back, put your feet flat on the floor, and lift your head and your shoulders off the ground, while keeping your fingers behind your ears and your elbows stretched out.
It's an easy exercise, but it will help you tone your abs quickly.
It's best if you do two or three sets of 12.
5. Don't forget to do sit ups.
Many people get crunches confused with situps. The difference between the two is that as you crunch, you don't really lift your lower back off the floor, while during situps, you actually sit up, preferably with your arms crossed on your chest.
Try to keep your back straight when you do that, and again, do multiple sets of 12.
6. Leg lifts will also help.
Another thing you can do to tone your abs are leg lifts. Just lay flat on your back, with your arms right along the sides of your body, and lift your legs up in the air remembering that you shouldn't bend your knees.
There you go. Do these and you'll have awesome abs in no time!

7. Brace & breathe!

Contracting or bracing the abdominal muscles is a great technique for working your core. To do this correctly, place your hand on your belly; feel your muscles tighten against your hand, without sucking them in or pushing them out. You should be able to breathe evenly while the abdominal muscles are engaged. You can do this anytime—during your workout, at your desk, walking the shopping mall.

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7 Tips for Healthy Living

1. Drink more water. Most of us actually don’t drink enough water every day. Water is essential for our body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out our body functions, remove waste and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.

2. Get enough sleep. When you don’t rest well, you compensate by eating more. Usually it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn’t want that.

3. Work out different parts of your body. Don’t just do cardio exercises (such as jogging). Give your full body a proper work out. The easiest way is to engage in sports, since they work out different muscle groups. Popular sports include basketball, football, swimming, tennis, squash, badminton, frisbee, and more.

4. Eat more vegetables. Like fruits, vegetables are important for the well being of our health. Experts suggest that we should have 5-9 servings of fruits/vegetables, and unfortunately most people don’t even have at least 5 servings! Some of my favorite vegetables include: Kidney beans, black beans, asparagus, long beans, french beans, sprouts, button mushrooms and carrots. What are your favorite vegetables and how can you include more of them in your diet today?

5. Eat small meals. Choose several small meals over a few big meals a day. This balances out your energy distribution throughout the day. In general, eat when you feel hungry, and stop when you’re full. You don’t need to wait until official meal times before you start eating. Listen to your body and what it tells you.

6. Don’t drink alcohol. Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects on our body and health – impacting the proper functioning of our brain, liver, lungs, and other major organs. If you drink alcohol regularly, it’s time to cut it out.

7. Prepare your own meal. Learning to cook with natural and fresh produce is a major leap towards healthy living. This healthy tip is a filter that helps you consume fresh vegetables, skip processed food, reduce salt and oil and find healthy ways of cooking. Preparing your meal will help you cut down on lifestyle diseases like heart problems and unhealthy weight gain.