Bodybuilding has reached new heights of popularity in recent years. People are attracted to it because it gives them discipline to create a great body and improve their health and well-being through the exercise and nutrition information they must learn. The latter can help people live a much healthier life, which is why bodybuilding is such a great thing to get into. Don't be like a lot of people and begin bodybuilding without the correct knowledge that will allow you to be successful. There are too many errors in judgment you might be tempted to make along the way. We will be offering you some tips and suggestions in this report so you won't get off-track with your training.
If you are a beginning bodybuilder it's important to realize that what you eat may be more important than your workout system. In reality, you won't get the "ripped" muscle definition results you want if you don't eat the proper foods. The same is true when you are in your "bulk up" phase. You have to eat right. 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. For the bulking stage, which is where you start, you definitely want to eat more calories than your metabolism needs when your body is at rest. Calorie consumption during this phase is generally 20 times what your body weight is. So, if you weigh 200 pounds, you would need to consume 4000 calories a day. Next would come the cutting phase, where you eat less and your carbohydrates, protein, and fat would be in different proportions than during the bulk up stage. For the best results during the bulk up phase - to increase your muscle mass - you must remember that the quality of the food is more important than the quantity. The foods you eat must be healthy. Don't eat a diet of junk and processed foods. 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. A good rule of thumb is one gram of protein per pound of bodyweight. Most bodybuilders recommend that you eat at least every 2 - 3 hours, except when you are sleeping. Why? When you allow too much time to lapse between meals, your metabolism could get sluggish. You want to prevent this and make sure your metabolism is working with maximum efficiency at all times. Our bodies are really good at recognizing when we are in "starvation" mode and this can happen if you don't eat every two to three hours while training. What your body will do is lower your metabolism and consume as little fuel from the food you give it as possible. This is not what you want. When this "efficiency" occurs your body uses as few calories as it can get by on. The rest of the calories are tucked away as fat in your fat cells and saved for later. For optimum results, you should always eat a variety of foods at each meal. Make sure you include your lean protein, some good fat, and complex carbohydrates from vegetables as well as whole-grains.
If you want to increase the size of your muscles then you will need to lift heavier weights from one session to the next. You will hit a plateau if you continue to lift the same weights each day as your muscles will become stronger and adapt to the strain. For beginning bodybuilders it's a good idea to use a weight that you can only do a maximum of 6 reps with. Doing it this way means that you will only be able to complete a sixth rep, you shouldn't be able to attempt the seventh as you'll be so tired. You should then work with the same weight until you are able to do ten repetitions before reaching failure. Once that happens, you need to add more weight until you can only do six reps again and the cycle continues. If you do it this way you will always continue to progress and add to your muscle mass.
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. 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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