3 Essential Rules for the Aspiring Bodybuilder

Every body builder wishes to know the strategies for how to gain weight but there are tons of various options presenting unique advice. Bodybuilders used to be considered an odd breed and people looked at them in awe but would never consider joining their ranks. In this world of ever increasing awareness of maintaining a healthy weight, body building has moved into a more acceptable position as people realize it is a healthy choice to make. To be successful at bodybuilding, you need to read and understand the following tips so that you can make the right choices and avoid making the wrong ones.

If you are a beginning bodybuilder it’s important to realize that what you eat may be more important than your workout system. In fact, without proper nutrition, getting good visual muscle definition is practically impossible just as bulking up is much harder to do without a proper diet. And another thing to keep in mind – the diet plan for getting ripped is very different from a bulk up diet. It’s impossible to accomplish both at the same time. They are totally different processes. 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. The bulk up phase is much easier than the cutting phase because you can eat a lot of foods. However, the food you consume must be high quality, not junk food. You can get a good diet plan from the trainer at your health club or from the internet. 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. Allow yourself approximately one protein gram per day for each pound of body weight and that should give you the correct amount of protein for your needs.

Unfortunately, carbohydrates have acquired a bad reputation recently similar to what happened to fat during the 1980s. If you are overweight and inactive you may also be insulin resistant. This means when you eat a high carb meal and your blood glucose level rises, your insulin cannot “push” the glucose into your muscle cells. As a result, the insulin stores the excess glucose in your bloodstream as fat. Reducing the amount of carbs you ingest each day only makes sense if you are extremely obese and need to get rid of a lot of body fat. For those of you who exercise each day, carbohydrates can be advantageous. When your body fat – which you can calculate with a free BMI Calculator online – reaches less than 25%, note also what your lean body mass is and then multiply that figure times .75 – 1 gram of carbs per day. The key, though, is to really be strength training religiously or your cabs will simply turn into fat.

Those that are new to bodybuilding will often overtrain when they begin which is a huge mistake. Most of the time their initial workouts have way too many exercises with too much weight because they want to get big as fast as possible. These people do not realize how dangerous it can be, especially in regard to sustainable injuries and also psychologically burning out.

What happens next is that any gains that they may have made will be lost because they will be unable to work out or won’t want to after a certain point. Overtraining is the result of training even when your body is telling you it needs a break. Getting enough rest, and allowing your muscles to rebuild, is just as important as ripping them in order to make them bigger. By working out only 45 minutes a day, and having a minimum of one day off a week, this will be an ideal way to properly body build.

Bodybuilding will require hard work, because you can’t achieve a stunning physique just by wishing about it. In the final analysis, all the hard work will reward you. You’ll have a great body, optimal health, and an enhanced sense of well-being.

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