Vital Bodybuilding Rules For The Beginner Bodybuilder
The pay offs for bodybuilding are several, including improved health, optimum energy and, of course, a well-toned body. It also gives you time for yourself when you can recharge your mental batteries, because no one is going to bother you while you are working out. In any case, before you begin, here is some advice to help you get off on the right foot.
If you are a beginning bodybuilder it’s important to realize that what you eat may be more important than your workout system. As a matter of fact, whether you are “bulking up” your muscles or looking for the ripped lean-muscle definition, you will have a difficult time if you don’t follow the correct diet. If you are thinking about trying to gain weight to add muscle mass at the same time as eating to get lean muscle definition, you won’t succeed. The two phases, getting ripped and bulking up, are just the opposite. The first step is to bulk up. You need to increase your muscle mass. To do this, you must eat a lot of foods. Your daily calories should equal about 15 – 20 times what your weight is. You have to eat less than your RMR (resting metabolic rate) so you don’t burn calories when you sleep. When your muscle mass is where you want it, albeit not clearly defined, you would go on a lower calorie “cutting” regimen which is very different, as far as what you can eat, than the bulk up phase was. Remember, though, that a bulking diet should be clean for the best results, in other words it can’t consist of burgers and ice cream. For this stage of your training, you will need to include more complex carbohydrates in your eating plan than during the cutting phase. Also extremely important are lean protein and a variety of vegetables and fruits. If you eat about one gram of lean protein for every pound you weigh, you will be right on target.
If you want to get lean and have a six pack, then you need to forget about alcohol. Your body will use it as an energy source as it’s metabolized in a similar way to carbs, so it isn’t directly stored as fat. What does this mean? It means that the fat you are trying to shift to get rid of that soft look will happily stay where it is until all the alcohol is used up. Both lowered muscle strength and a lessened libido are results of consuming alcohol, which is another good two reasons to keep away from it. Is it really worth a weekend of being drunk for wasting all of your hard work? You will simply ditch the alcohol if you’re totally serious about losing weight and getting ripped.
If you want to increase the size of your muscles then you will need to lift heavier weights from one session to the next. If you continue to lift the same weights every session your muscles will get stronger however you will eventually hit a plateau when you’re strong enough to keep lifting the same weight. This is the reason why beginners are recommended to start off using a weight that they can only do six reps with. To put it simply when you get to your sixth rep you’ll want to die and there’ll be no way you can do a seventh. You should then work with the same weight until you are able to do ten repetitions before reaching failure. When you can hit the 11th repetition you must increase the weight again so that you can only do six reps, then you repeat. This is the most efficient way of increasing muscle mass and progressing in bodybuilding.
They say, “wishing won’t make it so” and that applies to creating a great body as well. You have to do the work, and it’s not always easy. When you reach your goals, you will have a great physique and all the time and effort you needed to succeed will reward you. Other rewards will include improved health, increased energy, and a sense of accomplishment.
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Category: Weight Loss