For optimal bodybuilding results, you cannot stay in the gym longer than an hour as otherwise your cortisol levels will go through the roof and your testosterone levels will drop! Do yourself a favor and focus during your workouts so that you can get the work done before the hour expires.

Most of my workouts these days are done in 45 minutes tops!

Again, I think I will need to clarify (as I get this question all of the time) that this short workout rule is not only for "advanced bodybuilders who have good mass already". This rule applies to everyone across the board. Studies on hormonal activity during training show time and time again that bad things begin to happen in the blood chemistry when workouts are too long (testosterone and GH levels drop while cortisol increases). Thus, no time to talk in the gym nor socialize. Get in, stimulate the muscle, and get out!

What's The Optimal Bodybuilding Workout Time for Best Results? originally appeared on About.com Bodybuilding on Monday, March 26th, 2012 at 06:56:23.

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One of the mistakes that a lot of bodybuilders and fitness enthusiasts make is that they start a bodybuilding diet and training program without measuring their progress properly. A lot of bodybuilders just rely on the scale and if they gain a pound they assume that the gain is muscle. If a pound is lost, often times the assumption is that what has been lost is fat. But is this really the case?

Simple changes in weight can be deceiving. Remember that if a fat loss diet is not designed correctly you risk losing muscle mass along with the fat. Conversely, if your muscle gaining diet is too high in calories, you may risk gaining a lot of fat with the muscle. Thus, in addition to scale changes, you also need a way to measure your body fat in order to clearly see what is happening to your body. For me, the easiest way to do this is by using calipers (personally I have found the Accu-Measure calipers to give me some very accurate and reliable measurements). By using caliper measurements along with the scale I know exactly how much muscle I am gaining and how much fat I am losing.

On top of that, I also like to take digital pictures as in this manner, as the weeks go by, I can have a visual diary of how I look at a specific weight and body fat percentage.

Try these tips out and you will be glad that you did!

For more tips on ways to track your bodybuilding progress, please take a look at the article below:

The Importance of Tracking Your Bodybuilding Progress and the Many Ways To Do It

Tips for Tracking Your Bodybuilding Progress originally appeared on About.com Bodybuilding on Tuesday, March 6th, 2012 at 19:19:58.

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One of the most powerful tips that I can share with you for fast bodybuilding results is to keep a food journal. You can either use pen and paper or a program like Microsoft Excel (which is what I use). But being able to know what foods you eat and in what quantities is what differentiates the people that make the quickest bodybuilding results from those that do not. By having a food journal you can keep track of how many protein, fats and carbs you take in on a daily basis and thus, you can start adjusting your nutrition in order to make gains in muscle without gains in body fat, or in order to lose body fat while gaining muscle. You can also make notes as to which foods your body responds better.

At first, it takes work to set the journal up and you may not be used to measuring your food and then writing down the proteins, carbs and fats of every item but I promise you that the work is well worth it (as any competitive athlete can tell you) and it gets easier with time. So even if you don't do bodybuilding competitions but want to get in the best shape possible, implement this tip that us competitors use and you will see the difference that it makes!

Keep a Food Journal For Fast Bodybuilding Results! originally appeared on About.com Bodybuilding on Monday, April 2nd, 2012 at 10:00:03.

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