Bodybuilding

Vitamin D Benefits For Bodybuilders

Published

12 years ago

January 9, 2013

F Kyle

Every bodybuilder works hard in the gym day by day to get an increase in muscle mass and strength. Despite they put big efforts in reaching this goal, many of them are far from that ideal body look even after many months of heavy training. There is much reason for this, but one which is very often ignored by almost all bodybuilders is the Vitamin D benefits for their body.

Vitamin D Benefits for Bodybuilders

Many bodybuilders, especially novice one tend to pay a big attention to what type of training to choose, how many sets and reps to do, how often should they work out, what protein supplements to choose, what diet to follow, while namely the necessity of vitamin D benefits for people who want to build up big muscle and high strength is a less discussed subject.

And this is not the way it should be. As vitamin D in your body determine the level of testosterone, libido, and other highly important functions of your body. In this article, you will find out in detail why it is so important to take care of Vitamin D level, what is its role and what happens in case of its lack or excess use.

What is Vitamin D?

In the beginning, let’s understand what is vitamin D and why our body needs it. Vitamin D is a fat-soluble vitamin. It can be found in some type of food, but mostly it is synthesized by exposing the body to the sun. It is responsible for bone health, and help the absorption of calcium and phosphorus from the food you eat.

Until this moment there is nothing special that can rock you since Vitamin D seems necessary for all people, and you do not see its importance especially for bodybuilders. But here is why: there have been done some researches meant to show the importance of vitamin D on testosterone production and muscle strength. It was proven D is not a simple vitamin that influences these indicators, it should be seen, in the chemical sense, as a steroid hormone.

The main way to get Vitamin D is to expose your body to sunlight. Our skin is rich in provitamin D, which is activated by sunlight. Most of the people get 90-95% of the daily dose of vitamin D from sunlight. Also, it can be found in some food like oily fish, eggs yolk, milk.

Must Read: 4 Best Multivitamins for Athletes

But you have not to rely on food only, as it contains very small doses of vitamin D, which is insufficient for your body. Sunlight exposure is also avoided by many people, go shift toward a Vitamin D supplements. This happens because of concerns about skin cancer, the specific of nowadays lifestyle and easiness of getting vitamin D from supplements.

Vitamin D Benefit For Increasing Muscle Strength

Vitamin D For Increasing Muscle Strength

As we said, vitamin D get converted in our body to a steroid hormone called 1,25-dihydroxy vitamin D. This type of vitamin D increase muscle strength through its action on muscle cells protein synthesis and cell growth. Another study done back in 200 has shown that people with low level of vitamin D, has the higher level of muscle fat.

This percentage even higher than 20. In fact, the higher is the level of fat, the lower is the muscle strength ability, since muscle is composed of more fat than muscle tissue. During the same study was observed that people with vitamin D deficiency has a higher level of under skin fat or also called subcutaneous fat and abdominal fat. Thus, it comes clear that if you want to get rid of excess fat and get a shredded look you have to keep your vitamin D level at the normal or even a bit higher.

For people who participate in bodybuilding competitions, this is especially important. They need to make sure their vitamin D level is topped up during the drying stage, as this will help them, along with right diet and training, get ripped and cut.

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Vitamin D Increase Testosterone Level

The end form of Vitamin D -1,25- dihydroxy vitamin D- influence the level of testosterone and reduce the level of estrogen in men. In order to prove it, there have been done some researches (Horm Metab Res. 2011). During one year a group of men took 83 µg of vitamin D. During the same period, was created a placebo group. As a result, in case Vitamin D supplemented was observed a significant increase of testosterone level. Contrary, in the placebo group there was no modification of testosterone measure.

As you know testosterone has the great anabolic effect. Every bodybuilder who want to get bigger and stronger look to get this effect in all ways possible. One of this is supplementation with vitamin D. Regardless of the way you choose to get it- supplementation or sunlight exposure- you have just to remember all the time that it helps you to increase testosterone level and to reduce estrogen.

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Vitamin D Positively Affects Fertility

Since vitamin D greatly influence testosterone level, is not a surprise that it has benefits for other male characteristics. One of the is male fertility. A research done by the European Journal of Endocrinology has shown that vitamin D is very important for the development of sperm cells. Also, since Vitamin D has great effects on the testosterone level, it increases libido too. Women fertility is also positively influenced by the use of vitamin D.

Checking Your Vitamin D Levels

Bodybuilders have always to check their vitamin D level as its deficiency means that you will not be able to take advantages of all mentioned above. Bone pain, skeletal malformations, muscle cramps are signs of severe deficiency of vitamin D. Also, among the most dangerous side effects of vitamin D deficiency is osteoporosis disease, which may cause bone breaks.

Among the most common risk factors for vitamin D deficiency are dark skin, old age, unexposed skin to sunlight, overweighting, and others. If you live in northern countries, then there is absolutely need to supplement you with vitamin D. However, the best advice is to visit your doctor before taking any vitamin at all.

Consult Your Doctor

The doctor will recommend the best dose of vitamin D after a blood test. Do not get involved in taking vitamin D without consulting your doctor, as vitamin D excess is dangerous for your body. It may cause calcification of soft tissues. Usually, there are no toxicity cases related to vitamin D excess use. Just follow the recommended doses and not for a very long time.

Usually, the recommended dose of vitamin D supplementation is about 0.12 mg (400 IU) - 0.18 mg (or 600 IU) daily. Since bodybuilder put their body under big strain, they may increase vitamin D dose 0.24 mg (800 IU). And all this with no risk for their health. Be wise, and do not exceed this threshold, as may occurs serious side effects.

Taking into consideration the big importance of vitamin D use for bodybuilders community was designed a special schedule of vitamin D intake for a year.

A Simple Procedure

-Within the first 4 weeks daily intake of vitamin D is 0.24 mg;
-During the next 8 weeks, the dose should be cut in half. Thus at the end of 8th week, the dose of vitamin D should be 0.12 mg.
-Repeat this cycle throughout the year.

It was observed that during such a cycle increases thirst. This could be helpful especially in the final stage when you need to temper your appetite and use water as a diuretic.

The same pattern of vitamin D is the best choice for those who use creatine. As it is known that, without any side effects that maximize the effect of creatine, an athlete has to drink a lot of water. Vitamin D will serve a great service as a means of causing thirst.

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Vitamin D Supplements

There is a wide range of stand-alone vitamin D supplements you can choose from. Also, you can opt for complex vitamins which have in their composition vitamin D too. Not be surprised if you find in some protein powder vitamin D, as many manufacturers include it. And this is a good choice if you take in consideration the anabolic features of vitamin D and the goal of vitamin protein powders.

The quantity of vitamin D in protein powder mixtures is a bit low than in vitamin D tablets. Thus, if your goal is just to maintain your actual vitamin D level than you can choose them. This will be a smart decision. Instead, if you have a deficiency of vitamin D than you have to take vitamin D supplements which contains 1000 IU. The concentration of vitamin D in protein powders is about 200-400 IU.

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Should Vitamin D Be Taken Alone or it Can Be Stacked With Something Else?

This is a very common question among people who use vitamin D for increasing muscle mass and strength. The answer is yes, you can stack it with calcium, protein powders, and creatine. This will help you to increase muscle strength. Also, You will realize Vitamin D benefits better if you stack it with Tribulus, which is a natural testosterone booster.

Conclusion

Vitamin D is essential for bodybuilders. Since it is not a vitamin, but a hormone, it greatly increases the testosterone level and reduces estrogen. And this leads to muscle growth and strengthening. Also, vitamin D is very effective for burning fat, and thus it can be used to get ripped and cut. Experience vitamin D benefits today by buying associated products on our shop.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.