Here I will be writing down some of the guidelines for beginners in the field of bodybuilding. ok so here goes…
I’ll be concentrating in 3 things more.
- Exercise
- **Diet
** - Rest
these 3 things are absolutely compulsory for anyone trying to build their body.. ( its no excuse if ure beginner, intermediate or advance level of bodybuilding )
Ok so the first thing you’ll be asking urself will be **what exactly is bodybuilding?
** ok so starters…think about it…what is bodybuilding?..well its a method of trying to develop muscles thru a process of methodically gaining weight, getting proper rest,and ofcourse proper weight training routine..( simply putting…its a method of gaining as much muscle mass on you the legal way as possible.. I wont be going in details what are the illegal ways of gaining muscle mass ..perhaps in some other thread..but will tell you very quickly…illegal way is the use of steroidal drugs..and its got very severe side effect on ur body that ull never think about using them )..
Body building is considered a sport. There are bodybuilding competitions where people who trained can compete in. The most famous person who’s started his career in bodybuilding is Arnold Schwarzenegger, who won the Mr. Olympia title in 1975.
For some people, bodybuilding is a way of maintaining a healthy lifestyle and keep their body fit. Bodybuilding requires one to hit gym religiously and eating the best food possible for getting the kind of body they want**.
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**How do one get started with bodybuilding?..
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Ok, for starters, it is highly advice able to take things slowly..try to understand the best proper technique for all muscle group exercises. Do not overdo weight training,as it may cause injury…infact if u’re a beginner, and if u overdo training chances are you’ll lose muscle mass instead of gaining.. the idea behind bodybuilding is to gain muscle and lose fat…
Let me explain some of the basic terms ill be using here…
**Sets : **A number of repetitions performed without any rest. (eg one set of ten repetitions or 1 x 10).
**Reps: **Number of times a lift is made continuously, one lift after another and without rest.
**Compound exercises: **exercises that involve more than 1 muscle
**Isolate exercises: **exercises involving only one muscle.
**Some beginner’s bodybuilding routines
**Bodybuilding has been causing a lot of waves within the past few years. There has been an increasing number of enthusiasts and apprentices all around the world. Body building is popular with men as young as 15 up to those who are more than 50 years of age. More women are also becoming bodybuilders. Learning body building is quite easy. Doing it is the harder part…
Before starting any kind of routine..remember to focus on one body muscle at a time..since you’re a starter..just take things slowly for some time… dont be too eager to gain muscle overnight..it requires everything that you can give.
ok so the routines that starters should follow should consist this or something similar.
- Crunches, 3 sets, 10-20 repetitions. This will work your upper abdominals section.
- Incline press, 3 sets, 12-15 repetitions. This workout is for your upper chest, as well as the shoulders and the triceps
- Barbell Squat, 3 sets, 12- 15 repetitions. The primary muscles worked by this exercise are the quadriceps. The hamstrings and the buttocks are benefited as well.
- Lying leg curl, 3 sets, 10-12 repetitions. With this exercise, your hamstrings are being worked out.
- Standing calf raise 1 set of 12-15 repetitions. Your calves will be worked out with this routine..
Do these routines from Monday to Friday. Assign Saturdays and Sundays as your workout day offs. It is also possible to take wednesdays off your workout schedule. That should still be fine. You can also add in a variety of different exercises so as not to make each day the same as the day preceding it. Variation is also important…Again, the intensity of the exercise above based on sets isnt much ..but consistency is the key to success…adapt this routine for a month until u feel u’re now able to move on to some kick ass exercises
Advice able to perform cardiovascular exercises too in ur routine..something like swimming, jogging,running would do just fine.
Remember to always perform compound exercises before isolated ones..becuz compound exercise require more than 1 muscles to be worked..and if you do isolate one (bicep,tricep) first..you wont be able to hit your bigger muscles (pectorals,back..lower back etc).. becuz you’ll require either bicep or tricep for your back or chest..and if they’re already tired, you wont be able to lift much for your bigger muscles.
**What should be eaten by a beginner bodybuilder?
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Dieting is very important. Consume protein-rich food and cut on cholesterol and calories. Protein-rich foods are dairy products, meat, fish, chicken, and dried beans like peanuts…now i know here people will ask…chicken,fish,meat cannot be cooked everyday in their house…they’ll ask what kind of desi foods will give them protein carbs etc…well.. in an average whole wheat roti contains roughly 18g of carbs, 4g of protein and about .50g of fat…a total of around 85calories.
eat like 5/6 rotis a day with any salan (make sure it doesnt have oil as pakistani foods typically do )..and you’ll be benefitting by this… by 5/6 rotis i didnt mean at one time…eat them..evenly throughout the day.
Rice is also a very good source of carbs…eat it as well… and guys, do not run away from fat. Fat is very essential for body…infact, if u’re body fat % drops below 9/10 percent ..you’ll be inviting trouble. I dont mean eat junk food but healthy fat is what i meant. Fish oil tablets are a very good source of good fat..add a tablet in ur diet.
Generally speaking.. if u wanna know how much of protein intake you should have through out the day…take ur weight in pounds and divide it by 2. This is how much of minimum protein intake that needs to be taken by you, to gain muscle mass. Protein are the building blocks of muscle…you neeeeeeed protein…no excuse!
Bodybuilders look extremely big, right? That is because they build lean body mass and not just simply lose body fats. Building lean body mass includes establishing the right kind of muscle tissue.
However, one should keep in mind that lean body mass is greatly dependent on the age of the person and on his or her genetic structure. So, it does not necessary mean that what worked for the others will definitely work for you.
If you think you’re not able to consume the amount of protein in a day..you may want to turn to protein shakes..excellent source of protein…though, tastes awful but if you’re gonna go for those ill suggest you look for brand name called “optimum nutrition 100% whey protein” got 24g of protein in a scoop and better taste than all of the ones i tried earlier.
Proper rest.
I cant stress enough about the importance of rest in bodybuilding. I say this to everyone.. You DO NOT build muscles when your in gym..you only break them there…you build muscles when you step out of there.. Proper rest is the key to the kind of body u want. There are essentially two types of fatigue — physical and mental — and as a bodybuilder you will eventually suffer from both without the proper amount of rest. Sleep is a vital part of the recovery process after the muscles — including the brain — have been worked and put to the test.
Bodybuilding doesnt mean you stress yourself every single day at gym .. and remember as beginner, just hit a particular muscle group once a week intensely and let it recover fully before you hit them again…
Know your goal!
In order to obtain the right amount of nutrition that you need for your body, it is necessary that you know your goals. Knowing what you want to accomplish will determine the right amount of proteins, carbohydrates, fats that you need to take in order to achieve your goals. As they say…you are what you eat. Whatever kinds of foods you will ingest in your body will determine the kind of result that you want to have. Hence, it would be better if you take xtra care in choosin’ the right kind of food you will take to create probable results..
Remember, when getting started with bodybuilding it is important to always remember to pace yourself. Attaining your ideal body takes time. Individuals will not grow bulging muscles overnight. Bodybuilding is a commitment. It is something that you have to stick with in order to become successful.
Also, if you feel that you have hurt yourself immediately stop and consult a physician. Bodybuilding should be fun and enjoyable and not hazardous to one’s health.
Bodybuilding requires having a positive mindset to succeed. Beginners should have the right amount of commitment before going ahead with it. There is a lot of work to do. There are a lot of steps to undergo. It will be a long process but the results will all be worth it. Start today. Go on and build that body.!!:biggthumbgood luck!
ps: let me know if anyone here would wanna know about supplementation..due to the shortage of time , i am just able to write this much…but will write about supplements if anyone is willing to know.
