Bodybuilding is nothing but a process of muscle fibers development through training exercises, taking proper diet, and also resting for sufficient amount of time. Going to a gym very first time can be quite intimidating, especially if you don’t have a proper guidance or trainer.
Many new lifters either find themselves in this situation and some others are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common to happen. Errors regarding the exercises you’re doing, how long you work out each day, how many days per week, exercise form you’re using, and not forgetting to mention eating habits you adopt.
Here are few out of the many things that you must know about bodybuilding:
Increase Weights from session to sessions
This being the fundamental principle, anyone desiring a particular body size would always begin with achieving a certain number of repetitions and with a certain weight (say 10 to 12 repetitions with 25 lbs. on the bench press). In the next week, increase the weight by 1 – 1.5 lbs. approximately, and so on, until the lifter can only complete six-eight repetitions.
The only way to progress in bodybuilding is to subject the muscles to a higher level of intensity on a continual basis – commonly known as progressive resistance training.
“Protein” an important nutritional component
Eating right, especially plenty of protein is the second significant variable. Protein intake after the training session when it comes to building size is an excellent factor in bodybuilding. One should make deliberate efforts in consuming 30-40 grams of protein at least five times a day.
One of the primary reasons for not achieving desired shape and size is a lack of protein. And this can often be because of the inconvenience related to the correct meal timings and planning: supplements are bound to help in this regard.
Various supplements are immensely valuable. These supplements supply all the essential nutrients and anabolic compounds, in a very convenient, concentrated, package. There are different types of supplements available in the market.
For example – Whey protein contains the perfect combination of amino acids, which are the building blocks of protein. Furthermore, it also serves as direct precursor when it comes to muscle-building. A high-quality whey protein supplement will supply around 30 grams of protein if taken along with milk.
Another perfect supplement example is a multi vitamin. Multivitamin supplement covers all your nutritional gaps and helps in optimal performance of the body.
Get the Adequate amount of Sleep
Sleeping well is quite essential for a lot of reasons. For bodybuilders, a good sleep would assist them in the protein synthesis as mentioned in the previous point above and help them in mentally and physically recharging themselves for their next day training session.
Consume Good Fats in proper amount
It is often recommended that saturated fats (animal fat, solid at room temperature) are to be avoided. Saturated fats are thought of contributing to various health problems, which includes different heart disease as well.
However, bodybuilders are advised to include a certain amount of saturated fat in their diet as it is thought cholesterol (often found in food which contains saturated fat) and saturated fat, in addition to all other fat sources, boosts testosterone levels, which, in turn, contributes to gains in muscle size.
When striving for massive increases in muscle, one often pushes one’s body more than the limit their body can undergo. They don’t realize that the rest is equally essential a component in building the muscles as intense training is.
Some symptoms, like increased muscle aches, injury, chronic fatigue, etc. can occur when overtraining is done. This can ultimately destroy the person’s will power and motivation and apart from that is also capable of robbing the bodybuilder’s possibility of continued growth.
Bodybuilding and Fitness Clinics
Today there are a number of bodybuilding clinics out there. Doctors having proper knowledge and experience take care of your fitness. They guide you on the bodybuilding related things that you need to know for improving and building a healthy physique.