Articles by Sean Nalewanyj on ArticleSnatch.com

Pre-Workout Ramblings From A Dedicated Bodybuilder

Sun, 09 Jul 2006 00:00:00 -0400

It's exactly 5:55pm. I'm sitting in front of my computer, choking down a bowl of tuna. I have a bottle of water beside me and am preparing for my 7pm workout: back and biceps. I don't particularly enjoy the taste of tuna; in fact, I don't like it in the least. But one can provides me with 30 grams of solid muscle-building protein, and that's why I eat it. I don't eat it for the taste; I eat it for the effect. And nothing tastes better than looking in the mirror to see massive, ripped muscles. I want a physique that demands respect, and I'll do whatever I need to get it. As I sit here and write this, my stomach churns with butterflies. Why? It's because tonight I must put forth the best back and bicep workout I've ever performed. If I don't, I will not grow, plain and simple. The entire basis for gaining muscle size and strength is progression, and if I don't progress, I'll have to wait an entire week to get another chance.** End Summary**

About the Author:
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: 'The Truth About Building Muscle.' You can learn more by visiting his website: http://www.MuscleGainTruth.com/

The Critical Importance Of A Proper Weightlifting Warmup

Tue, 04 Jul 2006 00:00:00 -0400

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup. Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether. There are two main reasons why a proper warmup will serve you well both in the short and long term: 1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth. 2) A proper warmup will greatly decrease your chances of injury. Now I donât know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up. Donât you agree? Good, now let me explain what a proper warm-up should consist of. The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.** End Summary**

Catapult Your Muscle Gains With Proper Post-Workout Nutrition

Thu, 29 Jun 2006 00:00:00 -0400

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition. Weâll define the post workout period as the 3 hours that immediately follow an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with. By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time. Letâs take a quick look at what needs to be accomplished after an intense workout: 1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state. 2) Blood sugar and glycogen levels must be restored. 3) Free radicals must be neutralized. 4) The muscles must be fed with proper nutrients to facilitate recovery and growth. This can be accomplished by consuming 2 special âpost-workout mealsâ. The first meal should be consumed entirely in liquid form.** End Summary**

Do Bodybuilders Really Need Supplements?

Sat, 24 Jun 2006 00:00:00 -0400

To supplement or not to supplement? That is the question, and an important one at that. Do bodybuilders really need supplements? Letâs examine that question. The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a âbillion-dollar questionâ) is what do we define as âneedâ? The question seems to be, âdo we really need supplementsâ? But the answer to that completely depends upon what it is that we do or do not need them for. Letâs examine a couple of different definitions. âDo bodybuilders need supplements to become bigger and stronger?â The answer to this question? No! Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength. Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength. Do you think that serious lifters back in the 1940âs were pounding back âUltra-Cell-Volumizing Fruit Punch Creatine Cocktailsâ after their workouts?** End Summary**

Multivitamins: A Necessary Muscle-Building Supplement Or A Waste Of Cash?

Mon, 19 Jun 2006 00:00:00 -0400

One of the most currently debated issues in the supplement industry is in relation to the consumption of multivitamins and the role that they play in enhancing overall health both in and out of the gym. Can bodybuilders benefit by supplementing with extra vitamins and minerals? Letâs review some basic biology as well as the function of each specific vitamin in order to find the answerâ¦ In the grand scheme of things, your body is basically one giant mass of chemical reactions. Each of these individual reactions is fueled by small proteins called enzymes, which work by lowering the amount of energy that is needed for a specific reaction to occur. Enzymes require the use of a âco-enzymeâ which alters its shape and allows it to perform its job properly. Co-enzymes are also referred to as vitamins. So when it all comes down it, vitamins are needed to fuel the thousands of chemical reactions going on within your body at all times. Not only does this play an important role in overall metabolism and body health, but it also plays a vital part in the muscle-building process.** End Summary**

The Dramatic Muscle-Building Benefits Of Glutamine

Wed, 14 Jun 2006 00:00:00 -0400

Glutamine is the most abundant amino acid found in the human body and is arguably the most important in the process of building muscle and gaining strength. It can be found naturally in food sources such as beans, poultry, fish and dairy products, but in order to consume a highly beneficial amount you should probably consider buying it in powdered form as a nutritional supplement. Most serious weightlifters and bodybuilders would consider glutamine as one of the most important supplements out there, and for good reason. What exactly does glutamine do, and how is this beneficial to the muscle growth process? Glutamine is best known for being an âanti-catabolicâ agent. What this means is that rather than directly promoting the growth of new muscle tissue, glutamine works by preserving the muscle tissue that you have already built. You see, muscle breakdown is occurring all the time. This naturally happens when you train intensely, when you donât provide your body with enough protein or during the time that you are sleeping. This process is completely naturally and is to be expected. However, if you are training and eating properly, then your body is also synthesizing new muscle tissue throughout the day.** End Summary**

3 Reasons Why Bodybuilders Need More Fiber

Fri, 09 Jun 2006 00:00:00 -0400

Most people understand that fiber plays an important role in the overall health and wellness of the body, but this form of carbohydrate is actually quite beneficial to bodybuilders as well. Fiber is found in the cell walls of plants and can be obtained from food sources such as fruits, vegetables, oat bran, beans, grains and psyllium. Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks. If fiber canât even be digested, what could possibly make it so important to bodybuilders? Well, even though fiber is considered a ânonessentialâ nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health. Fiber is most well known for its ability to induce regular bowel movements. Why is this so important to bodybuilders? Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day.** End Summary**

8 Sure-Fire Mental Techniques For Blocking Out Training Discomfort

Sun, 04 Jun 2006 00:00:00 -0400

Letâs face it; intense weight training is no easy task. Itâs no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym. This is one of the biggest reasons why most people donât see the muscle-building results they desire; they just plain donât train hard enough. And why donât they? Hereâs whyâ¦ Itâs painful. Itâs uncomfortable. Itâs downright gut wrenching. Too bad, so sad, my friend, because if you want real muscle gains then youâll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym. Luckily there are a few special techniques you can use to âmentally numbâ these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think youâll be pleased with the results: 1) Life-Threatening Situations - In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight.** End Summary**