Differences Between a Powerlifter and Bodybuilder

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports.

Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights in each lift are added together to get a total amount. Powerlifters compete in various weight classes and age groupings. Strongman (or woman) competitions and Olympic weightlifting are similar to powerlifting but have different lifts.

Powerlifters train using heavy weights and low repetitions. They often focus on the core lifts and do not spend a lot of time doing cardiovascular training. Their diet is not as strict as that of a bodybuilder. They still require lots of protein to feed the muscles and complex carbohydrates for glycogen . They generally do not have to watch the calories as closely, unless dropping weight to make a weight class.

Powerlifters usually have large, powerful shoulders, chest, back, arm, and thigh muscles. Powerlifters do not usually focus on definition. Some may have a natural degree of definition but most are generally thick and powerful in appearance. They often look like bodybuilders during their bulking cycle.

Bodybuilders don’t have to demonstrate their strength on stage, instead they show the results of lifting all those heavy weights; the muscular development. They must flex and pose to show off the muscles that were developed through training. They are judged on the size, shape, and definition of the muscles. It includes a series of predetermined poses and an individual free routine.

Bodybuilders also train with heavy weights to gain size and strength, but they also spend a fair amount of time lifting lighter weights for higher repetitions. They spend time doing cardiovascular work to reduce body fat levels. Diet is a main focus for bodybuilders, whether trying to add mass or cut body fat. They spend a lot of time manipulating nutrients and calories to achieve a goal.

Bodybuilders have large muscles, but their focus is on developing symmetry and balance with all of the muscles of the body. Definitions is a large piece of the puzzle, as well. For true bodybuilding success large, full, well-defined muscles are the goal. During the off-season, between competitions, bodybuilders may look like power lifters, but in competition shape they usually appear very vascular and have low body fat percentages.

Bodybuilders and powerlifters train side by side in gyms and to an observer it would be hard to differentiate between the two. The goals of each are slightly different. The power lifter wanting to gain as much strength as possible, while the bodybuilder wants to create the largest, most balanced muscles possible. Diet is another area where the two sports diverge. Bodybuilders have to spend a lot of time focusing on their diet, while powerlifters do not need to watch it as closely. Even with the differences, the two sports are still very similar, and many lifters crossover and compete in both sports. Whether a powerlifter or bodybuilder, the name of the game is intensity.

Cutting Vs Bulking Diets

There are two basic phases to a bodybuilder’s diet; the bulk phase and the cutting phase. Bodybuilder’s are never satisfied with their physique, so there is no real maintenance diet. A bodybuilder is either trying to gain more muscle or refine the muscle already gained. So, at anytime the average bodybuilder is either on a cutting diet or bulking diet of some form.

All cutting phases and bulking phases may not be at the extreme ends of the spectrum. They may be a modified version just to continue to lose body fat or build muscle, while giving the body a break. A true cutting diet will take the body into a slightly catabolic state, so it can not be sustained for long periods without losing muscle. On the other side of the coin, a true bulking diet will result in the addition of some body fat. The two diets must offset each other to achieve absolute bodybuilding success.

A good cutting diet should help the bodybuilder slowly lose body fat, while minimizing muscle loss. This requires a close focus on nutrient, as well as calorie, intake. It also requires close inspection of the body each day in the mirror. Calorie reduction should be done slowly to keep the metabolism working and enhance fat loss.

Severe calorie restriction will lead to the metabolism slowing down which means fewer calories burned each day. Dropping below 1800 calories for an extended period of time is never a good idea for the hard working bodybuilder. Many people increase cardiovascular exercise to offset this, the problem, however, is that the body doesn’t like to use the fat stores for energy in this state. The body will try to preserve its energy stores for future needs so it will use glycogen stores from the muscles and liver first. The body will also rob the muscles of much needed protein to repair and build messengers and hormones if enough protein is not taken in through the diet. It is important to make sure enough protein is ingested to support the needs of the body and muscle maintenance. This will reduce the catabolism so often associated with cutting diets.

A bulking diet is used when it is time to build more mass. A good bulking diet is one that provides enough calories to support muscular repair and growth. Some bodybuilders require as many as 8000 to 10,000 calories to increase muscular size. When the muscles are worked they break down and require protein to repair, and then a little extra to build new muscles fibers to make the muscle stronger. The muscle stores of carbohydrates (glycogen) are also depleted and require replenishing through the diet. These stores can be built up and increased just like muscle fibers. Just like a cutting diet, this diet requires watching your progress closely and using the mirror to make sure you are not gaining too much fat.

To recap, the major difference between the cutting and bulking diets is the amount of calories taken in. A good cutting diet requires slow, even calorie reduction. A bulking diet requires increasing the calories slowly to reach a point of muscle gain. Both diets require focus on the gains (or losses) to make sure the calorie content is at the optimum level to meet your goals. The cutting diet will be required to lose some of the body fat gained during the bulking phase. Conversely, the bulk diet will be needed to offset the catabolism of the cutting phase and push the body into an anabolic state again.

Hurricane Ike and Eating Healthy Without Electricity

Well Hurricane Ike blew through the Houston area this last weekend and left almost everyone without power for several days. Electrical lines all over Houston and the surrounding area have either been damaged by the wind or the fallen trees.

Eating well without electricity can be pretty tough. Here are two main issues that arise without electricity:

• You cannot store cold food in your refrigerator, therefore everything needs to be thrown out. Without a cooler with ice, eating meats, cheeses, and other foods that need to be stored cool is no longer an option
• Heating food by your electric oven or electric stove is no longer an option. Having an outdoor propane or charcoal grill can be very handy in this situation

So what are some healthy foods you can eat taking account this situation?

• Protein Bars
• Peanut Butter and Jelly Sandwiches
• Oatmeal
• Beef Jerky
• Assorted nuts and dried fruit
• Meal replacement drink or protein drink mixed with water
• Bananas
• Can of Tuna
• Bagels

I managed to survive on most of this list. Do not forget to have bottled water ready. Sometimes when your electricity is out the water might not be working and it could be unsafe to drink.

If you can get the foods on this list along with plenty of water you will be in pretty god shape in keeping a healthy diet.

If you are anticipating the electricity to be out a few days because of a hurricane or other natural disaster then I would stock up on some ice and make sure you have a big cooler. That way when the electricity does go out you can transfer some meats from you refrigerator into the cooler. You can then cook or heat these with your propane or charcoal grill.

Anyone else affected by any hurricanes this summer? Please share any tips or experienced you had.

20 Simple Ways to Lose Fat and Live Healthier

Here is a list I put together of 20 simple daily ways you can become more fit.

Feel free to leave a comment and add other ideas.

1. Take the stairs instead of the elevator
2. Always leave extra food on your plate when finished eating
3. Don’t always park so close to a store entrance, leave a little walking distance
4. Take you pet for a walk instead of letting them run free
5. Eat 6 small meals instead of 3 large ones a day
6. Do your own yard or housework
7. Drink a glass of water before your meals
8. Opt for mustard instead of mayo
9. Choose wheat over white bread
10. Eat pretzels instead of potato chips
11. Hand wash your car every week
12. Eat slow not fast
13. Get up and walk around at work or home
14. Get outside instead of watching tv
15. Skip that one going out meal and eat at home
16. Write down what you eat everyday
17. Eat breakfast everyday
18. Drink a glass of water instead of that soda
19. Substitute whole milk for 2% or skim milk
20. Write down your fitness goals on paper

Does Cardio and Getting Bigger Mix?

Should you be doing cardio when trying to gain weight get bigger? This is a common question that comes up a lot. In theory as long as you are eating more calories than what you are burning then you should be able to gain weight. Although the more rigorous your cardio, the tougher it is to consume enough calories to overcome your basal metabolic rate and the calories burned during cardio.

As a general rule, you should really limit the amount of cardio you are doing while bulking or gaining weight. I would only be doing it once or twice per week for less than 30 minutes. Just remember that as you increase your cardio or other calorie burning activities, you will need to consume more quality food.

So, should I just eliminate cardio all together? I would still be some cardio for its other health benefits that you cannot get from just lifting weights.

To learn more about how many calories you should be consuming see the article I wrote on Muscle building Basics.

Why Food Turns into Body Fat

Food is a necessity. The body uses it for energy, for repair, and for building new structures. Food can be as powerful as a drug when it comes to building lean muscle mass. Lack of food can lead to a catabolic state in the body. Starvation leads to the body eating itself and the first thing to go is the lean, protein rich tissue. So, if food is this important and a necessity, why does it turn into body fat?

First, it is important to understand that body fat actually has a purpose. It began back in prehistoric times. The body needed a way to store energy in between feedings, that might not come for a while. The body fat stores afford that opportunity. A lot of energy can be stored in the fat stores. This is insurance for those times of starvation.

Our bodies are still programmed for this survival mechanism and even though food is plentiful the body will still protect against possible starvation. This is the mechanism that leads to fat storage. This is why calorie restriction diets are often unsuccessful in the long run. The body senses starvation and slows the metabolism to survive, then shuffles the calories consumed to fat stores for future needs.

Every day the body burns a certain number of calories just to maintain normal functions within the body. This is the basal metabolic rate. Then, any additional activity increases the amount of calories needed to support and maintain the body. The body expects this amount of energy to be consumed throughout the day. Any deficit in the caloric intake results in the body using its stores of energy. If there are no energy stores, or if the deficit is significant enough to trigger the survival response, the body will attack the lean tissue for energy. This results in a reduction of muscle and bone mass.

Any calories in excess of the daily needs get stored in fat stores for those future lean times. After an extended period of low calories the body slows the normal processes in the body to reduce the caloric needs. This means the body can survive on fewer calories without turning on itself. Then, when the food becomes plentiful again, the priority becomes making sure the body has adequate energy stores for future periods of starvation.

Different nutrients are stored at different rates due to chemical and hormonal differences. Fat taken in through the diet is chemically closest to the make-up of body fat, however, it is also a great source of energy, especially in the long term. Energy is released each time it is broken down to a smaller unit. Then the final products of fat metabolism can be converted to glucose for energy use. The body prefers this energy source, due to its large quantity, but excess will easily be converted to body fat. Carbohydrates, especially simple carbohydrates, trigger the release of insulin which opens up receptors on fat and muscle stores to receive the calories. This makes the storage of excess carbohydrates (and any other nutrients eaten with them) in fat stores easy. Protein is the farthest from fat, chemically. It is also used for repair of many structures in the body and to produce hormones and other messengers. It is the last nutrient used for energy and the last to be stored, but in excess any nutrient can be stored for future energy use.

Individuals trying to lose body fat are fighting millions of years of genetic coding. The survival mechanism keeps the body from shedding body fat too quickly. The energy from food is stored there for future needs. Any excess calories, beyond regular daily needs, are shuffled to the fat stores for this reason. The body is an amazing machine with survival as the main program.

Bench Press Mondays and Don’t Be That Guy

Anyone every notice how packed the flat bench presses are in the gym on Mondays? I mean it must be the international bench press day. Whenever I am looking to do bench press on Mondays it always seems like every bench is full and a few people are waiting as well. To top it off, there seems to be like 3 people per bench just talking forever between sets!

I tend to do bench press on Wednesdays to avoid this problem. It can get worse before spring break and right after new years as well.

Another thing that irritates me in the gym is the same guys working out arms all the time. There are a few people I always see on multiple days doing curls, shoulder raises, and a few other dumbbell arm exercises. Some of these people have never gotten under a squat rack or lifted a heavy weight in their life. If you want to get big you have to lift heavy weights, do core exercises, and hit every muscle group.

Do not be one of those persons that only works out upper body and doesn’t put any effort into their training.
Anyone else experience the same things in their gym?

Top Dangers of Weight Lifting

Weight lifting and bodybuilder is a fun and rewarding sport although there are some safety concerns everyone needs to be aware of.

Focus on Technique:

Failing to use the right technique during weightlifting exercises is the number one reason people get injured in the gym. Stop trying to boost your ego by lifting too heavy of weights that sacrifice your form and start focusing on proper form.

Some key examples:

Squats – Make sure you go at least parallel. Failing to do so will cause pain knee pain. Also, be sure not to look down doing the movement. This will cause you to strain your back.

Bench Press – Keep your feet on the ground and your butt and shoulders on the bench. A nice arch in your back is preferred.

Shrugs – Avoid rolling your shoulders.

Be under control

More and more I see many people that seem unstable and trying to hurry through lifts. Being out of control on lifts can easy cause you to pull or strain a muscle.

Don’t bounce the weight around and make sure your feet are spread and planted right during lifts. Also make sure you have a good grip and breathe in and out properly during all lifts. Do not swing your body, like some people do while performing standing barbell curls.

Warmup Properly

It’s a good idea to get the blood flow going and do a little stretching before working out. If you are just starting legs, then do a few warm-up sets at 50% of your max. You should do a warm-up set or two for each body part being worked. You do not need a warm-up set for every exercise for the same body part though.

Be smart with your supplement choices

I recommend everyone avoid steroids or pro-hormones. Unless you have peaked in size, there is really no need to use them and it is not worth the shortcut.  Also, be sure to use the recommend doses that a supplement calls for.  Any “safe” supplement can be harmful if used in excess.

I also feel it is necessary to take breaks from supplements. Try to take a month break or more from a supplement after 2-3 months of continuous use. The longer you take of a supplement the more your body gets use to it and the less effect it has.

When in doubt have a spotter

If you are lifting heavy with a few reps, make sure you have a spotter. If you workout by yourself, do not be afraid to ask a stranger in the gym for a spot! Be safe and avoid an embarrassing situation and possible serious injury.