Last 10 winners of mr. Olympia

Phil Heath (USA), 2011
Jay Cutler (USA), 2010, 2009, 2007, 2006
Dexter Jackson (USA), 2008
Ronnie Coleman (USA), 2005-1998
Dorian Yates (England), 1997-1992
Lee Haney (USA), 1991-1984
Samir Bannout (Lebanon), 1983
Chris Dickerson (USA), 1982
Franco Columbu (Italy), 1981
Arnold Schwarzenegger (Austria), 1980, 1975-1970

Healthy Eating

A healthy eating recipe contains five major categories. These categories are vegetables, fruits, proteins, whole grains and of course water.
You should eat various kinds of vegetables and fruits because different veggies and fruits contain different sorts of vitamins other substances and our body needs these substances for health. In addition to these, we also need whole grains like wheat, oat, brown rice.
There are too many numbers of products made using whole grains: whole wheat flour, rolled oats, triticale flour, teff flour. It has been found out that eating whole grain products has an effect on reducing the risk of type 2 diabetes.
Protein found in white meat especially fish meat is one of the best sources for healthy protein. Other suggested sources for protein is beans, nuts, poultry.
There are too many benefits of drinking water. Fist of all you should drink about 2liters of water everyday. Water helps to regulate metabolism and forms the base of saliva.

Strengthen your Muscles

For an efficient improvement in the strength of your muscles you should work out in terms of sets. Repeat the sets around 5 times with the maximum weights you can. Additionally, it is beneficial for your muscles to perform pull-ups, push-ups, box jumps, floor wipers, single arm clean and press. Each of these movements need to be at least 25 reps.
The strength training will help you build and strengthen muscles, loose fat. Strength training includes working of your muscles in a natural way of their movement. A generic strength training has five main exercises, which are squats, deadlifts, bench press, shoulder press and pull-ups.

Basic Workout Equipment

Dumbbell

Ab Roller

Kettlebell

Weight Bench

Bodybuilding Supplements

Bodybuilders use these supplements for various purposes including enhancement of weight gain, promotion of weight loss, improvement of performance. Since there are many different brands of supplements for different purposes, one should be very careful when intends to use them. Most of the times, it is advised to ask opinion of experienced people for using appropriate supplements.
The most common category of supplement used by the bodybuilders is protein and this protein is in powder form. It is taken by mixing it with either  water, milk or juice. Whey protein is consumed just before and after a workout. This protein contains high level of amino acids so it is used for recovery of muscle fibers in the metabolic cycle. Casein protein is consumed before going to bed.
Commercially available protein supplements are of number of choices. They can be found as bars, bites, gels, oats, powders.

Abdominal exercises

There are several number of equipment that are especially designed for abs. Ab Roller is one of them and it is mostly known equipment. You should practice with it by kneeling on the floor and then slowly rolling the ab roller straight forward and back. But you should be aware that usage of this equipment is not advised for people with lower back problems.
There is also a popular movement which is very helpful for abs exercises, namely Air Bike. No external equipment is required for air biking. It is done by lying back on floor and then bring knees up to the place they are perpendicular to floor. At the same time, you should place your hands on the back of your head.

History of Bodybuilding

It has been supported by archaeological findings that people used to make muscles by lifting weights. Evidences in hand indicate that there were people who did bodybuilding in spite of his old age (Greek doctor Galen, 200 BC).

Importance of being athletic and muscled has completely been understood in 19th century and bodybuilding has been considered as a professional sport after the foundation of German Athletics Association.

Since it has soon become a popular sport, some people did it for making money other than those who wanted to be pioneer in bodybuilding like Arthur Saxon, and Eugen Sandow.

Of course improvement of bodybuilding is highly related to technology. Because the tools used in training sessions become more various and with these tools you can work out in a more efficient way.

Before, During, and After Exercise

Well, first of all, one should keep in mind that warming up before starting exercise is very important. Staring exercise with very high weights may cause injuries and possibly prevent you from exercising for some time. You should make a general warming before the exercise and additionally, start with light weights to each set of movements.
Motivation is another aspect in bodybuilding because in order to be able to achieve satisfactory results you should be exercising regularly. But this may make you feel frustrated since there are various things that you should pay attention to in addition to exercising regularly. One of these things is, for instance, taking nourishment. This means that you should not eat whatever you like. The food you eat should be containing high protein and low fat. Because of sweating, body looses to much water so you should drink more water than usual.
Although resting seems to be the easiest part, it is very important because this is the time period that muscle fibers are recovering. During resting, you should not do anything alt all; but you should be resting for appropriate time. Around 24 hours of rest is OK.

Dumbbells

Dumbbells are one of the main equipment used in bodybuilding and they are included to any strength and conditioning program. It is like a standard for all of the gym to use them. Dumbbells are utilized for the purpose of strengthening most of the muscle groups. But the important here is that one should make sure to select appropriate weight. You should start with the heaviest weight you can then increase the weight gradually.

There are plenty of exercise types done with dumbbells and these are for working out of different parts of the body (Abdominals, chest, shoulders, biceps, triceps, back, legs, and forearms)


Dumbbell exercises for abdominals:

• Weighted Crunch
• Weighted Leg Raise
• Dumbbell Side Band

Dumbbell exercises for chest:

• Bench Press
• Lying Fly
• Incline Fly
• Straight Arm Pullover
• Bent Arm Pullover

Dumbbell exercises for shoulders:

• Lateral Raise
• Push Press
• Shoulder Press
• Rear Deltoid Raise / Circle
• Upright Row
• Front Raise
• Shoulder Shrug

Dumbbell exercises for biceps:

• Biceps Curl
• Hammer Curl
• Concentration Biceps Curl
• Incline Biceps Curl

Dumbbell exercises for triceps:

• Two arms Triceps Extension
• One arm Triceps Extension
• Triceps Kickback
• Lying Triceps Extension
• Triceps Bench Press

Dumbbell exercises for back:

• Wide Row
• Bent Over Row
• Kneeling One Arm Row
• Dead Lift 
• Bend to Opposite Foot
• Back Fly

Dumbbell exercises for legs:

• Squat
• Reverse Lunge
• Side Lunge 
• Toe Raise
• Dumbbell Swing Through

Dumbbell exercises for forearms:

• Palms Down/Up Wrist Curl
• One Arm Palm Down/Up Wrist Curl

Ronnie Coleman

Ronnie Coleman won Mr. Olympia eight times from 1998-2005. This is a world record that he shares with Lee Haney. He was born in May 13, 1964 in Louisiana. His height is 1.80 m (5ft 11in)
He has made some training videos about bodybuilding in which he gives tips to experienced bodybuilders. These videos are named as "The Unbelievable", "The Cost of Redemption", and "On the Road"
He had BS education in Grambling State University in Accounting. He is married to Christina Achkar Coleman and he has two kids. His current occupation is Reserve police officer for the Arlington Police Department.
Coleman's career winnings include Mr. Texas, World Amateur Championship, Canada Pro Cup, Grand Prix Russia, Night of Champions, Toronto Pro Invitational, Mr. Olympia, Mr Brody Langley, World Pro Championships, Arnold Schwarzenegger Classic,

Healthy Body Building

If we train and exhaust ourselves doing sports, we will definitely be more healthy than an untrained person. A heart that has been supported by sport activities rarely gets tired. Exhausting our heart systematically and periodically will prevent it from running into a heart attack. Same thing holds for the other muscles in the body. If we do not make our arm, leg, shoulder and abdominal muscles work on a regular basis, they will weaken and hence loose their function.
Well organized training plans will solve most of our problems. Efficient moves selected from power sports will help our body reshape. That is why body building is considered as one of the was for being and staying in a healthy condition. It is also a good thing to do in spare times and people love it because body building activates muscle system.

History of muscles

History of our muscles is approximately one million years back. They play a very important role on the war of existence and evolution of human. Those who were fast, powerful and intelligent were able to resist against the enemy and save from the danger.
With today's technology it is not possible to reveal the exact time that muscle structures became forming. As the competition and life conditions get worse and differ, creatures started needing more sensitive sensing organs more complex nerve and muscle tissue. Moving in a more complex way obligates more number of muscles at the same time. If our grand-grandfathers who lived approximately hundred thousand years ago were not able to use their brains and muscles, human race would have been disappeared many many years ago. It was a very tiring thing to work in farms using stone and wooden tools in farms five thousand years ago. About two thousand years ago, the men were able to use their muscles and produce weapons to protect themselves.
In today's conditions it is obvious that humans move less compared to past and everyone becomes a slave of technology. People give the highest priority to their comfort and tend to do their jobs taking advantage of technology and internet. Of course getting over-tired may result incurable problems in body as well as not moving at all. A relaxed muscle system affects digestive system and nerve system. Gaining weight, thin arms, humped back are all results of stagnancy.
Elevators in high buildings, escalators in malls do the job instead of our muscles. Natural life has been distorted by technological developments in all areas. This causes blood pressure to get worse, cancer and heart attack risks get higher. This means that we should work hard to stay in good condition not to loose the muscle tissue that we earned after a very long evolutionary session.