Bodybuilding is the process of developing and controlling one’s muscle through progressive exercise, increased calorie intake and rest. It is not all about the body. It’s about health too. Bodybuilding makes not only a fit body but as well as fit mind.
Starting a bodybuilding can be a daunting experience if you’re a newbie. You cannot expect drastic improvements overnight. Your muscles will grow slowly. So it’s very important for you to know first what bodybuilding is all about.
Importance of bodybuilding
Tips for beginners
For beginners, dumbbells and barbells are the best choices when it comes to building muscles.
You cannot just hit the gym and do whatever you want. You need to have a program that you can stick and follow with your trainer or an advanced bodybuilder. Stick with basic movements first. Include squat, deadlift and barbell bench in your routine exercises.
Your routine should be at least 3 to 4 times per week only. You don’t need to train more often as a beginner. Set your remaining days to rest and recover.
You need to train each of your muscle group at least once a week.
Gradually increase your weight after you master the correct form of each exercise. Keep track of how much you lift on each exercise. Start with lower weight then slightly increase the weight every 2 weeks.
Use safety belts to protect your lower back when lifting big weight.
Eat more calories than burning. You may use a calorie calculator to know your basal metabolic rate.
Instead of 3 meals a day, have 4-5 meals per day. Eat every 3-4 hours.
Eat more lean protein, healthy fats and foods rich in complex carbs rather than junks. You want to gain weight and you want that weight to be muscles and not fats.
Your body also needs vitamins and minerals aside from proteins and fats to be healthy.
See to it that you get enough sleep. Your muscles grow when you sleep and not when you work out.
Avoid alcoholic beverages. As much as possible, avoid smoking.
Supplements may help thump your fitness goal a lot faster. It helps cover nutrient gaps and ensure that your body has what it needs to hit the best results.