Bodybuilding Tips

Bodybuilding Tips

Bodybuilding Tips For Beginners

• Choosing a gym becomes one of the foremost concerns of bodybuilding. Make sure that the gym you choose is a clean and well-equipped one, with a good ambience. A gym that is nearby to your place will save your time apart from being convenient.
• It is very important to set realistic goals for yourself. Remember, you need to strengthen your muscles, before building them. Time does not have a relation with bodybuilding. It does not count how fast you build your body, but how much you can.
• Your mental frame of mind has important connection with your body. Remember, when your mind thinks positively that you can develop, your body respond automatically.
• Finding a training partner can prove to be very beneficial. You can have healthy competition with him. It would also help in motivating you to workout harder.
• Since you are in the initial stages, explore the different exercises. It will give you an idea about which exercise works best for you. A greater understanding of your body will lead to better results.
• A frequent change in training program can act to your advantage, such as a change in the rest time between sets and exercises. Remember, to train every body part once a week.
• You must realize that every day is not the same and that some days your body would work better than the rest of the days. Do not stress out your body, when it calls for rest.
• Before plunging to weight lifting exercises, make sure you indulge in some basic warm-up and light cardio stretches. This would improve your body flexibility and also minimize the risk of injury.
• Balanced diet is also an important consideration to make during bodybuilding. Consume four to seven small meals a day. Indulge in a lot of protein and carbs diet. Taking carbohydrates after the workout acts beneficially. On the contrary, impinge on fat, sugar and salt usage. Instead, go for low-fat or non-fat products.
• Choosing an exercise routine can be advantageous. An effective workout will include legs (squats, lunges, leg extensions, leg curls and leg press), shoulders (military press, dumbbell raises and side laterals), chest (bench press, flyes and dips), back (pull-ups, rows, deadlifts and lat pull-downs), arms (ez-bar curls, barbell curls and dumbbell curls), abs (hanging leg raises and incline crunches) and cardio (for the heart).
• It is very important that you should keep breathing while performing workouts. This way you would supply oxygen to the body, which is very necessary for muscle growth.
• Proteins are the building blocks of our body. Consuming protein powder supplement or shakes can be useful in achieving lean muscle mass.
• Lastly, take appropriate rest and do not over stress your body. Remember. It the only way your body would regain back the strength for the next day's workout.

Bodybuilding Tips:

• Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
• Take bodybuilding supplements (high in protein and carbohydrate).
• Never allow yourself to go hungry. Eat snacks in between main meals.
• Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks.
• Macronutrient Intake
  
  Protein intake - 30-35%
  
  Carbohydrate - 40-45%
  
  Fats - 20-25%
• Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation).
• Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity muscle endurance workout to promote both growth and strength.
• The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining.
• Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running, jogging, biking, stair climbing, swimming, etc.
• Perform whole body muscle workout atleast once a week.
• Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training.
• Use full range of motion and alternate reps by working slowly, moderately and then with fast pace.
• Cardiotrain with heart rate 65-75 % of max heart rate.
• Proper rest is essential to enhance and then maintain your natural advantage.
• Make sure that the train body part is fully recovered before you retrain.
• Protein intake should be equal to 1gm per pound of body weight.
• Carbohydrate intake should be relatively high 60% of total calorie intake.
• Limit fats to 10-20%.
• Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk).
• Paitience and discipline are neccessary to reach and maintain goals.

NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful.