How to bodybuild
Bodybuilding is defined as the use of resistance exercise to develop one’s body muscle. This article will look at the steps generally followed in embarking on a training regimen, the meals to be consumed and what to expect out of a training program.
Bodybuilders use three main strategies to maximize body mass:
* Strength training
* Defined nutrition habits, and
* Adequate rest in between workout sessions
Steps to Consider in a Bodybuilding Regimen
Before starting on a bodybuilding program, it is best to undergo a medical exam to ensure that one is healthy and that all internal organs like the heart, kidneys and liver are all healthy.
Then list down specific goals that you want to achieve as each one has different motivations and desires. For someone who is looking to body build, the first thing to do would be to look for a professional gym where the services of a professional trainer can be enlisted. Bodybuilders normally train muscle groups one at a time as this is said to be more efficient. The muscle groups are legs, chest, shoulders, the back, arms and abdominal muscles. They should be trained at a time in order to prevent the risk of injury and muscle imbalance.
Start by training light using various equipment such as weights, dumbbells, and pulleys, and then keep training until you reach a challenging weight level. Then maintain it at this level since this provides resistance to the muscles. A common phenomenon on bodybuilding is what is known as overload. This means that the muscles have been stretched beyond their capacity and so the muscles will pile on more protein to grow thicker and more muscular.
Bodybuilders should employ integrity in their training regimen and stick to weights that they can manage and use correctly and not those that may result in injury. Record your progress after starting the program and keep referring to it to see any patterns or differences.
When one begins training it is best to start slow and gradually increase the number of times that they exercise in a week. The essence of good nutrition cannot be overemphasized, as this is one of the key aspects of successful bodybuilding.
Nutrition
Bodybuilders usually consume several small meals a day, about 5 to 7 meals of balanced nutritional content. This helps them to avoid overindulging and it allows them to consume bigger volumes in the bulking phase. The goals of consuming the right foods for bodybuilding are to enhance muscle size, improve the joints, increase the rate at which fat is lost, and enhance performance in training.
Bodybuilders require a specialized diet consisting of more calories than what the average person would need. Their diets should support their training and help increase body mass, but the specific amounts of carbohydrates, proteins and fats will vary depending on what the bodybuilder wants to achieve.
Carbohydrates provide energy for the rigors of training by promoting secretion of insulin which provides cells with the needed glucose. Insulin also helps in protein synthesis. Protein is essential to the development of a bodybuilder. Protein rich foods should be consumed frequently and specific foods include chicken, turkey, dairy foods, fish, as well as nuts and beans. Protein milkshakes, casein or whey are commonly used as protein supplements. Whey supplements are preferred by many bodybuilders because they are quickly absorbed into the body.
Some bodybuilders may use performance enhancers like anabolic steroids and prohormones to increase muscle size. However they may be accompanied by undesired effects such as gynecomastia, acne, and a decline in production of testosterone in the body. Others are human growth hormone (HGH).
Rest and relaxation
Rest after workouts is essential to the development of a bodybuilder. Adequate rest after workouts enables the muscles to recover and build. Some athletes prefer a daytime nap as it increases their muscle building.