Resolution to get Healthy

Start Your New Year off the right way, the healthy way. The Pumping Station has everything you need to know about Nutrition, Weight Training and Bodybuilding Supplements  to make you a healthy, happy and fit person for the new year all for FREE!. It doesn't matter if your a Man, Woman or Teen or if your a Beginner, Intermediate or Advanced trainer we will provide you with the knowledge to make your training a success. Lets start off with a basic meal plan:

By Hugo Rivera
#1   Bodybuilding Nutrition - Sample Bodybuilding Diet

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:

1. It should favor smaller and frequent feedings throughout the day instead of smaller ones.
2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

#2   The Best Supplements for Building Muscle Mass  

Protein    Creatine    Glutamine 

1. Protein       Whey protein is the most efficient protein for the human body

2. Creatine     Taking supplemental doses of creatine monohydrate can increase muscle size

3. Glutamine  Glutamine literally drives nitrogen into the muscle cell where it is synthesized for growth.

The Role Of Supplements

First, supplements make sticking to the proper diet easier to follow. Meal replacements and protein supplements fall into this category. They're fast, economical and convenient. You can use them to add extra calories and protein to your diet for mass gains or use them in place of more fattening foods during a cutting diet.

Second, supplements can help you reach your goal faster and more effectively. Fat burners fall into this category. They can speed up your metabolism, give you an energy boost, and curb your appetite. Other sport supplements may help prevent catabolism (muscle wasting) during strict diets. Prohormones and products like Methoxy-7 can be a great help in this area.

Third, supplements can keep you healthy while achieving that ideal body. Extreme fat loss or muscle gain diets aren't always synonymous with health. Supplementing your diet with fiber, fish oils, multi-vitamins, minerals and extra antioxidants can not only help you look good, but also help you stay looking good for years to come.

#3   Bodybuilding Training Routine for Beginners 

 A beginners approach to bodybuilding & weight training

• The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
• The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
• Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
• It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM

CALCULATE YOUR 1-REP MAX

Make it your New Year's Resolution to get Healthy

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