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Important Information for Those New to Bodybuilding

Author: Dennis Reynolds

Imperative Guidelines for Amateur Bodybuilders

Bodybuilders used to be considered an odd breed and people looked at them in awe but would never consider joining their ranks. Once people realize that bodybuilding can actually help them achieve the weight loss they have always wanted, plus being healthy, it has become more popular each and every year. There is a right way and a wrong way to do it, though, so if you are just getting into bodybuilding make sure to read the following tips to get the best results.

One important factor to keep in mind is that the foods you eat for sustenance while you are bodybuilding can be more consequential to your success than your workout plan. Indeed, you have to eat correctly for whatever phase you are working on. Whether you are trying to put on weight - bulk up - or are in the "cutting" stage where your goal is muscle definition, you must follow a specific 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 thing you want to do is "bulk up." This is where you eat a lot to build muscle mass - about 15-20 calories for each pound of body weight. You also eat many more carbohydrates than during the cutting stage. The ideal macronutrient split, per pound of body weight, would be 2.5 - 3.5 grams of carbohydrate, .3 - .49 grams of "good" fat, and 1 gram of protein. 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. You need to be eating lean proteins, vegetables and complex carbohydrate 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.

If you want to get lean and have a six pack, then you need to forget about alcohol. Whilst your body doesn't store alcohol as fat it does metabolize it in the same was as carbs which means it becomes the primary choice for a fuel source. 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. Two additional reasons for steering clear of alcohol are that firstly it has been shown to lower your libido and secondly it has been shown to reduce muscle strength. So, if you want to slave away for nothing all week and wash all your hard work down the drain on the weekend, then go ahead and down another beer. Therefore, if you are serious about your training you'll not pick up the bottle and drink.

When you are training, make sure you alternately train the different parts of your body from day to day. This is imperative because your muscles need at least one day of recovery, allowing them to stitch back together and repair the "damage" done during training. In order to protect your muscles and allow them the time they need to recuperate from a training session today, do not plan to exercise the same body area tomorrow. Give your muscles the time they need to repair and grow. That's the whole purpose. You can train everyday if you prefer to do so, just do it wisely. For example, one day one you could work the upper body and the next day the lower body. Full body workouts are becoming very popular and a lot of bodybuilders are switching over. If you go to YouTube and search for "full body workouts" you will find many videos to guide you. You only need to train every other day when you use this method.
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