Age

Your age is the limiting factor. If you start to train already after 35 years, do not expect from bodybuilging too much. About what I shall speak below it reference points (certainly, approximate) for healthy men in the age of from 18 till 35 years. All men of this age, even absolutely green beginners, can count on appreciable changes in some years of persistent trainings by rational techniques. Those who concerns to age group from 35 till 45 years and already trained with a load, can reach about the same results. And here if to you from 35 up to 45, and you never practised with greater weights, you should moderate appetites slightly. People whom already for 45, too are capable to achieve changes, but it is far not in such degree, as youth. However in comparison with the unexercised coeval the fifty years' bodybuilder seems the alien. So commensurate the purposes, expectations and a level of activity with your age. To the person is more senior it is not necessary to get on a a rigid diet which can appear useful to the young man. People in years should pay more attention to the intimate and respiratory activity.
Nevertheless, I wish to emphasize one important thing: it is not necessary to exaggerate value of age as limiting factor. The greatest restrictions on physical progress are imposed with your own consciousness. On light loads and loads genetically presented bodybuilders which have achieved amazing successes after 30. If you will demand from the body too little a little and receive. Will demand greater and will be winner.

The sizes of muscles

Before to compare itself to professionals, let's look, what volumes of muscles happen at champions. How about fantastic grasps of forearms in 45-47 sm at professionals in weight in 90 kg? It is difficult to believe, truly? Meanwhile, such digits meet in modern magazines on bodybuilging. However pay attention, that at well-known athlete Bill Kazmajera in weight in 136 kg the grasp of forearms is peer only" 44 sm it was is precisely established by expert David Uilbi. It measured muscles of the champion by a skintight tape and has fairly informed result. It is clear, that the information on volumes of forearms in 45-47 sm at 90-kilogram professional which near to Kazmaier are looked by nanuses, it is ordinary lie.
The false, overestimated data who often meet in elite magazines, are capable to deprive with courage of the ordinary fan who was taking on this lies belief. And how you like a grasp of a biceps in 55 or even in 58 sm? Arthur Johns, the inventor of simulators "Nautilus", is known for all as the person exclusively truthful. In one of the books it cites following data: the grasp of biceps Sergio of the Oliva () is peer the relaxed condition 50,3 sm, and at Arnold Schwarzenegger (in slightly strained) 49,7 see Arnold and Sergio two most presented professionals who were seen with the world of bodybuilging. They use the deserved glory owing to the mighty arms. It is necessary to look at them to understand: in this respect very few people can be compared to them. As about a biceps in 55 - 58 sm? Too lie!
Johns measured arms and at other genetic "lucky beggars" in their best sports form. Here its data: Casey Veitor of 48,3 sm, Mike Menttser and Bill Perl on 46,6 see These examples are necessary to learn to put before itself the sober purposes. In comparison with those fantastic digits with which pages of magazines dazzle, the limiting sizes of muscles even the most persistent and strong-willed fan seem insignificant. However if to compare these sizes to the present parameters of champions, they will cause sincere respect, especially if to recollect how the share of the simple fan is hard.

It is a little anatomy.

Muscles consist of two types of muscular fibres: "red" and "white". "Red" name "marathoners" as they possess very high power endurance. "White" are, on the contrary, "sprinters". They are capable to develop exclusively powerful effort, but are quickly exhausted. On the average in a muscle of "white" fibres it is more, than "red" on 20 %-22 %. It is clear, that prevalence of "red" fibres does the person physically hardy, well and if more than "white" fibres he prefers short sports loadings.
Trainings cause a thickening of both types of fibres in the body builder. By the way, their quantity does not increase, as many think. It remains to constants during all life. The gain of "weight" speaks only increase in cross-section diameter of a separate muscular fibre. In itself it is insignificant, however multiplied on number of fibres in a muscle, gives a huge increase of muscular volume.
It is clear, that the body builder having more of "hardy" fibers, will type "mass" a little bit more slowly. In fact by virtue of the raised endurance of its muscle will resist more longly to stress of training loads. However, not only rates of body height of muscular "mass" depend on all it. Scientists speak, that the important factor of an anabolism is the structure of muscular cells of which fibers of both types consist. In cells the quantity of mitochondrions varies, some kind of power batteries - someone has more than them, someone - has less. There can collect more or less glycogen. In addition cells of different people have different ability to mastering the main cellular component - waters (muscles of the person consist of water on 75 %).

How to calculate quantity of the necessary calories?

For those who wishes to lose in weight: 1.5 - 2 grams fiber on 1 kg of weight of a body, 2 - 2.5 grams carbohydrates (these are carbohydrates from groats, breads, vegetables), 1 gram fat. To women the percent of carbohydrates needs to be lowered up to 1.5 - 2 grams (basically, it it is vegetables and groats - only for a breakfast).
For those who wishes to type weight: Not less than 2 - 2.5 grams fiber on 1 kg of a body weight and up to 4 grams carbohydrates. The quantity of fats can be increased up to 1.5 - 2 grams by1 kg of weight of a body. Data about the maintenance of these substances in food stuffs it is possible to find almost in the literature on cookery and dietology. Do not forget about vitamins and active substances, therefore - there are more than fruit and vegetables in a diet.

An eutrophy first of all

First of all - any hungry diets. Simply a feed should be put in order, that your organism has not remained without necessary nutrients, and at the same time to clean all superfluous. How it to achieve?
Here some advice:
1. Never leave the house having no breakfast. Accustom itself to it.
2. A banal rule - do not overeat for the night. If come from work late, wish to eat, a glass of kefir and an apple - here that is necessary for you, and go to bed.
3. Do not suppose greater breaks between receptions of food, we mean 6 - 8 hours. Eat even 3 times a day, it is better four, and the basic part of a feed should fall to first two receptions of food.
4. Do not suppose decrease in quantity of fats in a diet up to a zero level is a full nonsense. Not using in food fats, you risk to break a metabolism, to damage to the hair and a leather, to worsen sight and state of health. Such products as vegetable oil, the small amount of cheese and eggs should be present at your diet.
5. Sugar, flour products should leave your table, but it at all does not mean, that one ice-cream will give up as a bad job your figure.
6. Gradually supersede from your diet food "dust": sauces, ketchups, various snack of type of chips, etc.
7. More cautiously with alcohol. He irritates mucous a stomach, as a result you overeat. Besides alcohol (especially vodka) in a plenty is poison gas that leads to weight of undesirable consequences.
These rules can seem suitable only for those who wishes to dump weight. Actually they are universal. In fact because of non-observance of these simple rules in a feed thin cannot recover, though considers, that eats much, and people with excess weight cannot dump it. {In weight}

How training influences elasticity of muscles?

Researchers always marked, that trainings with burdenings enslave muscles . But if it means the best transfer of effort and, as consequence - stronger muscles anything bad in it is not present. We shall note, that steroids too raise density of muscles, and partly it helps development of more powerful effort.
Whether the extension improves flexibility? Firstly it seems obvious. The extension increases amplitude of movement. But researchers ascertain that it occurs not absolutely owing to increase of elasticity of muscular proteins. Magnuson has found out, that the extension raises only tolerance of a muscle to extension without any changes of mechanical properties of various muscular components . In other words, it seems to you, that you became more flexible, but actually, anything similar. Certainly, those who is stretched by hours, are more flexible, but it borrows years. A little important structural change hardly will occur after couple of months of extensions.
Magnuson informs what even three months of extensions together with isometric exercises do not influence in any way on caused by work with weights density of muscles. Wilson has found out, that the eight-week stretching program does muscles of the subjects who are not engaged earlier, more dense in spite of the fact that the amplitude of movements increases. There is no common opinion in occasion of influence of the extension on flexibility. It is very difficult to measure her, and used methods in different researches very much differ.