Fitness Directory » Article Details

Bodybuilding

Date Added: November 30, 2007 08:36:36 PM
Author:
Category: Bodybuilding

Step 1 - Exercise

Bodybuilding is more than just toning your muscles. It is chiseling them and perfecting them to make you stronger than anyone else around you. It is not an easy task and requires loads of patience and self control. You have to be dedicated to it and you have to make it an important part of your routine. Some people devote 20 or more hours a week to working out and creating that chiseled body.

Exercising is of course the main part of bodybuilding. We have a few tips here to help you start off right.

  1. As in any good workout you want to make sure that you wear the proper clothing. Don’t be like the people in the movies who wear shirts and pants that show off every muscle. You aren’t there to show off. You need to be able to move around freely and without any restriction. When in doubt where simple shorts and a t-shirt.

 

  1. Drink lots of water. You need to remember to drink at least one glass of water before, during, and after you exercise. Also remember to drink it throughout the day constantly. Remember though not to drink too much. Many people are unaware that they can get extremely sick from too much water intake.
  1. You need to know exactly how to do each exercise. If you are doing the exercise wrong in anyway you will not get the results you are looking for. Not to mention you could also hurt and damage your body. Ask a trainer in your gym for any assistance if you have any doubts.

 

  1. Always warm up before any exercise. Start with an aerobic exercise like the treadmill or bike. Only stay on them for about 5-10 minutes to bet your blood pumping properly.
  1. Don’t try to show off to the people around you by trying to lift more weights than you should. Concentrate on what you’re doing and take everyone else out of the picture. If you use too many weights you could injure yourself and than you may never reach your goal.

 

  1. Before you go to the gym create a plan for yourself. You want to use every free minute you have there working out. Wandering around while you’re there trying to decide what to do next will put you in disarray. Not to mention you may work out one area of your body too much. Keeping a plan will help you to work out the whole body equally.

Step 2 – Dieting

Another important part of bodybuilding is the diet. You can forget about eating hamburgers, fries, ice cream, and tacos. It’s time for you to go on one of the hardest and most disciplined diets you will ever have to go on. In order to create your diet you must first know the three basic rules to follow.

  1. You need to eat medium sized meals throughout the whole day. Some bodybuilders eat 6 meals a day. Just remember to not give yourself too small of portions or too big.

 

  1. In every meal you need to be eating 40% carbs, 40% protein, and 20% good fat. This will help your body to create the muscle it needs and not to put on fatty weight.
  1. Change up how many calories you have each week. This will prevent your metabolism from slowing down. After awhile of eating the same amount of calories your body will begin to believe that it is what you should be eating and will not process meals as fast.

 

As we stated earlier you need to try to eat at least 6 meals throughout the day. Here are a few sample meals that you could start off with. Understand that some meals you can eat more than once during the day.

Meals for men:

Meal 1
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. 1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 5
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meals for women:

Meal 1
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2
1/2 Meal replacement packet like Prolab’s Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 5
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Step 3 – Supplements

As a bodybuilder you will come to understand that a good exercise routine and a healthy and strong diet will help you to reach your future goal. But there is one more thing that you need – supplements. There are many different types of supplements to use and each of them has a clear purpose. Before you go out and try to get everything you see you need to know what your body needs.

Supplements should be used as an important part of your routine and are usually taken during certain meals and times of the day. You must be faithful in using them or they will have no effect on you.

One of the most common types of supplements that bodybuilders use are ones that help them to ingest Omega 3 fatty acids. There bodies do not always make enough of this and it can slow down and make it more difficult to lose weight without it.

Of course there are many other different supplements that can help your body to improve the health of your body and can help you to build the muscles better than ever. Some of the basic supplements that can be good for any bodybuilder are multi vitamins (which will give you a good balance of vitamins that you need), Mineral formula, and Vitamin C.

Before choosing anything you want to make sure that you find someone who can help you to find what would be good for your body. Go to a local health and nutrition store and find someone who can help you to find the best supplements to help you out.

Keep in mind that supplements will not solve your problems. If you are going to use them you need to understand that they don’t automatically lose the weight for you or build the muscle for you. All they do is to help you do it in a healthy way and to keep you from going in the wrong direction. You will still need to follow your diet and exercise routine.

© 2007 fitness directory .org

Ratings
You must be logged in to leave a rating.
(0 votes)
Comments

No Comments Yet.


You must be logged in to leave a Comment.
 
rehearsal-habitat