exercise can do a body good. It can help you to stay trim, tone muscles, and help to boost energy as well. What you probably don't know, is the fact that exercise can actually help you achieve the omplexion that you've always wanted.

It's true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients. As well, the increased blood flow and
circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis.

A lot of people think that sweat can trigger acne flare ups. The fact is, sweating is great for any type of congested skin, as it helps promote the
flushing of impurities from the epidermal layer and will clean out the pores. As well, vigorous exercise can actually correct the hormonal imbalances
that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, pilates, boxing, and such, will help to lessen the stress that you
encounter on a daily basis and help to prevent stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may still experience breakouts from time to time although your acne
will certainly be less severe and last for a much shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming
thin and less resilient is something that we all encounter. This is a common problem for may of us as we get older.

1. What is the importance of a good nutrition plan to body building?
Nutrition is just so important. It goes hand in hand with bodybuilding. You could have the best bodybuilding workout in the world but if you don't have good nutrition you are not really going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.

2.What are the basic essentials to keep in mind regarding nutrition for body builders?
Well, for building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle.
A lot of people will argue about how much protein you need but a good rule of thumb is one gram of protein for every pound you weigh. So, say you have an individual who weighs 160 pounds he needs 160 grams of protein every day. Personally I would recommend between one and two times your body weight. Also, it is important to eat healthy.
You should eat immediately after you lift. It's important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with water.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbohydrates. I would recommend that you get that from dextrose or multi-dextrose, which is corn sugar. You can get it at health food stores or Wal-Mart. Another good source for that are raisins. I want to stress that when you lift weights you are using up all your glucose and you need to replace that so it can repair and build your muscle tissue.

3.Is fat good or bad for bodybuilding?
Certain types of fat are definitely good and other types of fat aren't going to help you at all.

4. Why do you think that is and what are the differences?
Well there is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. If you are having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much. Basically what fat does is it helps you carry everything around. So you need a little good fat. You can get good fat from peanuts, peanut butter, flaxseed or lean meat.

5.What supplements other than the ones you have already suggested would you recommend?
Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.

6. Can you give me some idea of your typical diet for the week is?
Right now I am a pretty big guy, so what I would eat would be too much for the normal individual. For breakfast I have 8 egg whites, orange juice and a banana. When I first started, of course, I started out smaller and then as I gained more weight I started eating more and more. The more you weigh the more you are going to have to eat to gain muscle.
For lunch I had spaghetti with hamburger meat and my whey protein. And then in the afternoon I had a meal replacement plan, which is kind of like a protein powder with added vitamins and carbohydrates. It's a liquid protein.
For dinner I usually have a can of tuna on bread or crackers and I will wait awhile and have oatmeal and one or two pieces of protein and a banana and then I head off for the gym.
After the gym I usually have my post workout shake which is protein, dextrose and creatine.
When I come home, for dinner I'll have chicken thighs, which are a really good source of protein they are easy to cook.

7. What vitamins do you take personally?
I take a multi-vitamin; the brand is Now 1 a day. I also take vitamin C, which is for your skin and also calcium.

Using resistance bands can be an effective component of any workout routine, and stomach exercises are no exception. There are a number of exercises targeting the midsection that incorporate resistance bands. Resistance bands come in a variety of difficulties, usually indicated by the color of the band itself (e.g., green can be little resistance, yellow may be medium, red for difficult, etc.). Choose a resistance level that is appropriate for you, then move up as necessary. Do not overdo it by immediately grabbing the most advanced band you can find, as this can lead to injury. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Seated Crunch

This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the possible discomfort that comes with lying on the floor, since it uses a band rather than gravity to provide resistance. For this stomach exercise, you will need to be sitting in a straight back chair which you can somehow loop your band through. Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be sure to keep your feet on the floor and your back as straight as possible.

One-Arm Band Pull

Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at about a ninety degree angle. Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest. Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and avoid bending or leaning at the waist. For an additional challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.

Twisting Roll-Back

For this stomach exercise, you will need to sit on a flat surface, preferably the floor. Use a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up-- do not put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together. In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.