Body building refers to the effort to build muscle in the body. Like most exercise routines, body building requires a holistic approach in order to be successful. This, combined with some helpful tips, can set you on your way to achieving the body you’ve always dreamed of.
Body Building Tip #1
Measure your current body weight and body dimensions. Consult a certified coach or read relevant books, if necessary; Talk to your doctor if you have any special needs/situation. Set realistic goals and create a detailed plan for your bodybuilding program – monitor it as you go. Identify a gym/trainer where you can do your workout.
Body Building Tip #2
Body building means building muscles in your body. This is done by (i) increasing your caloric intake to build lean muscle, (ii) exercising this mass to condition it, and (iii) giving your body enough rest in between to complete the muscle-building process. Your workout routine should ideally not exceed 1 hour every day, with a break every other day, or at least 2 days of complete rest for your body during the week.
Body Building Tip #3
first step; To build mass you need to build more mass in your body by consuming more calories. This means that you need to consume more protein, carbohydrates, fats, amino acids and water in your daily diet. In general, 20-50% of your weight should come from protein, 30-60% from carbohydrates, and 20-30% from fat. Initially increase your caloric intake by 300-500 calories per day and increase it if you do not see any visible results. Look for protein powder, flaxseed oil, weight gain supplements, etc. in the market to gain weight fast. Make sure the products are safe to use.
Basically, your workout and diet should go hand in hand so that the overall effect is to ‘build your body’ or increase muscle tone. Your diet should also include enough fiber and water so that your digestive system/kidneys can cope with the extra protein/carbohydrates you are putting into your body. Drink about 8 ounces or more of water for every 10 pounds of body weight. Eat small but more frequent meals.
Body Building Tip #4
Your workout should always start with a warm-up. Your bodybuilding routine should consist of compound exercises that work two or more muscle groups at any given time. This will help you gain as many muscle fibers as possible. Remember that to build muscle, you need to lift heavy weights for about 3-15 repetitions, rather than aiming for more repetitions; Also use free weights to build muscle.
Follow correct technique. Knowing how to lift is just as important as how much you lift. Maintain correct posture and form to avoid harmful injuries. Make sure you have an instructor helping you with difficult exercises.
Body Building Tip #5
Keep your body guessing by varying your workouts from week to week so you’re not stagnant. Vary the weights and innovate your daily workouts so your body is constantly alert and responsive. Use a combination of shoulder presses, bench presses, leg curl squats, push ups and triceps push downs, or vary the amount of weight you lift.
Body Building Tip #6
Give your body enough rest. Get at least 8 or more hours of sleep per day, and set aside days when you just rest and do nothing else.
Source by Mani Kr
