Workout/Pump up songs

A lot of professional fitness competitors and bodybuilders, rookie gym enthusiasts like to motivate themselves with music while they workout.
Music is a great motivator cause it gives you strength and lets you exercise in rhythm.
All this might seem weird but its a method a lot of people use in the gym, whether its rock music, rap , techno, dance or hip hop in the end it all depends on the musical taste of the person.
Here is our list of top 10 workout songs that we like to listen while we are in the gym.

1.  Disturbed - Down with the sickness
2.  Roy Jones Jr. - Cant be touched
3.  Wiz Khalifa - Work hard play hard
4.  Calvin Harris ft. Neyo - Lets go
5.  Survivor - Eye of the tiger
6.  50 Cent - Get Up
7.  Fort Minor - Remember the name
8.  Roy Jones Jr. - Go hard or go home
9.  Breaking Benjamin - The Diary of Jane
10.Rick Ross ft. Meek Mill - Tupac Back

Now go in the gym and shred it !!!

Workout supplements

Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding and athletics. Bodybuilding supplements may be used to replace meals, enhance weight gain, promote weight loss or improve athletic performance. Among the most widely used are vitamin supplements, protein, branched-chain amino acids (BCAA), glutamine, essential fatty acids, meal replacement products, creatine, weight loss products and testosterone boosters. Supplements are sold either as single ingredient preparations or in the form of "stacks" - proprietary blends of various supplements marketed as offering synergistic advantages. While many bodybuilding supplements are also consumed by the general public their salience and frequency of use may differ when used specifically by bodybuilders.

The most popular workout supplements that bodybuilders and fitness athletes take are protein shakes , weight ganers, creatine, glutamine , BCAA, hormone growth enhancers and various other products that help build muscle and strength.
It is most important for beginners that have just yet started with fitness or bodybuilding to understand that these type of products are meant for professionals and seasoned weight lifters and that they cannot be used as meal replacements but as supplements that should be taken properly in order to maximize the outcome of taking these supplements.

Rob Riches on building muscle mass

Rob Riches is one of the most recognized fitness models in the world .
In this video he demonstrates and talks about building muscle mass throughout various exercise and super meals that will get  you moving towards your goals .

Lazar Angelov doing max reps of 100kg !!!

One of the best fitness athletes in the world Lazar Angelov from Bulgaria doing his max repetitions of 100kg on flat bench press.  Can you do it ?

Welcome to Build-Fitness

Dear followers and site visitors.

Build Fitness was created with a simple but a genuine idea of affecting the lives of people by incorporating fitness and exercise as a daily routine for everyone as a way to build and achieve a healthier lifestyle and a well balanced physique.
This site is going to offer expert advice on: fitness, bodybuilding and healthy eating and living by posting articles which you will find helpful on your way to achieve the desired look and lifestyle you want in order to help yourself cope with the daily stresses and pressures that you and your body endure on a physical and psychological base.
Have in mind that the road to being fit is not always easy, it takes a lot of sacrifice and dedication, motivation that you will find on our new site.

As Build Fitness administrator I would like to welcome you to Build Fitness and encourage you to take the first step to a healthier lifestyle and an athletes physique

Live Fitness, Build Yourself ...

Contact:
phillip.sekulov@gmail.com.
filip.sekulov@yahoo.com
filip.082474@student.ugd.edu.mk

Exercise: 7 benefits of regular physical activity

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

 Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

 Exercise improves health 

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

Exercise improves mood 

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

 Exercise improves sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

 Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

Conclusion

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Source: http://www.mayoclinic.com

20 Fittest Foods

20 Fitness Foods

It's true. You really are what you eat. And that's why some days you end up feeling more like a cream-filled Twinkie than the lean cut of beef you aspire to.

But you probably already know that. That's why, like all of us, you're most likely trying to clean up your act and start eating healthy. But the truth is, that's just not enough. Because if you're gorging yourself on apples, bananas, and salads made with iceberg lettuce, you may be eating healthy-but you're not eating smart.

In order to build the body you want (the thunderous arms and the rock-hard abs, the lightning-quick brain and the unquenchable libido) you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around.

But where do you start? And what foods are the absolute fittest? Read on to see how you can make your diet more fit.

20) Turkey Breast
72 calories per 3-oz serving
Eat 3 servings per week

19) Olive Oil

119 calories per tbsp
Eat 2 tbsp per day

18) Quinoa
318 calories per half cup
Eat 2-3 servings per week

17) Black Beans
227 calories per cup
Eat 2 servings per week

16) Green Tea
2 calories per cup
Drink 1-3 cups per day

15) Eggs
74 calories per large egg
Eat 3-7 eggs per week

14) Milk
118 calories per cup
Get 3 servings of dairy per day

13) Water
0 calories
Drink Eight 8-oz glasses per day

12) Sweet Potatoes
100 calories per med. potato
Eat 1 per week

11) Soy
300 calories per cup
Eat 2 servings per week

10) Beef
163 calories per 3-oz serving
Eat 3-4 servings per week

9) Whole-Wheat Bread
140 calories per 2 slices
Eat 6 slices per week
gredient on the packaging.

8) Almonds
82 calories per 1/2-oz serving
Eat 3 servings per week

7) Yogurt
154 calories per cup
Get 3 servings of dairy per day

6) Spinach
7 calories per cup
Eat 2-3 servings per week

5) Broccoli
31 calories per cup
Eat 2-3 half-cup servings per week

4) Tomatoes
83 calories per cup
Eat 4 servings per week

3) Oatmeal
148 calories per half cup
Eat 3-4 servings per week

2) Blueberries
41 calories per half cup
Eat 1-2 cups per week

1) Salmon
121 calories per 3-oz serving
Eat 3-4 servings per week

Building muscle mass ??

A common problem bodybuilders and fitness enthusiasts face is lack of progress and slow building mass with barely visible results.
Here are some tips and advice for building muscle mass. 

While a common workout goal of many men is to develop a muscular body, leanness plays a large part in the equation. Simply put: If you aren't lean, you won't see muscle definition. Most would rather err on the smaller side and have good muscle definition than work on getting “huge.” This preference leaves men questioning which approach is best: building muscle mass first and then working on becoming lean, or vice versa.

Since building muscle mass requires a hypercaloric state and losing body fat requires a hypocaloric state, it's unlikely you'll accomplish both processes at once. To see results you’ll need to pick the right type of training cycle.

Here are some things to consider when pumping those biceps, building muscle mass and picking the appropriate training cycle.

Consider how much body fat you want

The first thing you need to think about when determining which training cycle you'll use is how much body fat you are comfortable sporting around. If you don't mind carrying around a little extra weight while building muscle mass, you might be very comfortable with just diving right into a muscle-gaining program at the outset.

Consider how fast you want to build muscle

Building muscle mass takes calories. There is no way around this -- you simply cannot build tissue of any sort without energy. And when there is more energy supplied than what is actually needed to build that muscle, the body also starts building -- you guessed it -- body fat.

Therefore, the best way to prevent extra body fat when building muscle mass is to limit the extra calories consumed.

Here's the kicker, though: If you're only eating 100 to 200 calories more than is required on a daily basis to stop any fat loss from accumulating, you won’t likely get very far. You'll be lucky to gain a pound a month -- and if this is the case, you’re going to be on one long muscle-gaining cycle. Some may be OK with this, but most want to see immediate changes.

Add to the fact that the body might speed up its metabolism to accommodate these extra calories and you might not see any weight gain at all -- you'll simply look the same as you do now.

Obviously, the more calories you eat, the better the chances of maximizing the muscle you’ll build. Everyone has a limit as to how much muscle they can physiologically build in a month's time (for most men this is around one to three pounds with the rate slowing the larger you get), so if you want to max that out, you need to eat enough. You think you're going to gain three pounds eating a measly 100 extra calories a day? That’s not going to happen; it takes about 2,500 to 3,500 calories a day to build a pound of body tissue, depending on whether this is fat or muscle mass.

Consider the p-ratio

The final factor to consider is the influence the P-ratio has on the type of weight you gain. Generally speaking, those who start leaner when trying to gain muscle mass have a tendency to put on weight that is leaner as well. Likewise, those who have a higher body fat percentage will add more mass in the form of body fat instead of muscle.

From this perspective, it helps to be leaner when building muscle mass. So, how lean do you have to be? Generally, somewhere in the neighborhood of 8% to 15% works, which shouldn't be hard -- particularly if you've been going to the gym on a regular basis and practicing self-control over your dietary habits.

Do take note, however, that those who are leaner (with about 4% to 7% body fat) will gain more fat initially. At this point, their body is very lean and the body will be fighting to stay that way. So, when given extra calories, they'll likely gain a couple of pounds of fat first to bring body fat levels up to a healthier range.

The end result

The best approach is to become as lean as you are comfortable with. Once this has been established, begin a moderate bulking period. Aim to eat 300 to 500 calories per day above your normal intake. Shoot for about a half to one pound per week of weight gain. If you aren't gaining, increase your caloric intake; if you’re gaining too quickly, decrease your intake.

Add in a small dose of cardio as well, not only to maintain decent cardiovascular conditioning, but also because cardio helps with nutrient partitioning (directing the extra calories toward muscle tissue) and with creating a better overall environment for adding lean muscle mass.

Don't go crazy with the cardio, though, since it’s obviously burning off the calories that could have been used to build muscle tissue.

Making muscles

If you are contemplating in which direction to go with your workout when building muscle mass, consider these factors and lay out a solid 6- to 12-month plan that incorporates both “bulking” and “cutting” phases. By the end, you'll have made good progress -- so long as you stick with your goals and focus on achieving one at a time.

What is Fitness ??

A lot of people just think about fitness as running around till we exhaust ourselves, but they are wrong.
Fitness is a lot more than regular exercise, fitness is a lifestyle that gravitates towards better health and a nice looking  physique.
It is meant to push the boundaries of our capabilities by letting us know that we can do something for our health and lifestyle.   

What is fitness and what does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" . 

In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. 


While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components:

• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Body composition
• Flexibility

In order to assess your level of fitness, look at all five components together.

What is "cardiorespiratory endurance (cardiorespiratory fitness)?"

Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity.To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

What is "muscular strength?" 

Muscular strength is the ability of the muscle to exert force during an activity.The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs. What is "muscular endurance?" Muscular endurance is the ability of the muscle to continue to perform withoutfatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

What is "muscular endurance?"

Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

What is "body composition?"

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight(what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

What is "flexibility?"

Flexibility is the range of motion around a joint . Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.