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Secrets for a Successful Start in Bodybuilding

Author: Dennis Reynolds

Secrets for a Successful Start in Bodybuilding

There are a lot of advantages to taking up bodybuilding, which is why it has gained in popularity. To start with, you can maintain your current weight or lose weight with bodybuilding, as well as lower the risk of getting a range of illnesses like cardiovascular diseases and also type II diabetes. You can also combat depression with bodybuilding too. The problem is that lots of people give up give up just after they've started because they don't know what to do. The following information will help you and make you want to go to the gym every day.

When it comes to body building, nutrition is just as important, if not more important, than your exercise routine. 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. Please don't think you can do the "bulking up" phase and the "cutting" phase at the same time. It just isn't possible. The way you eat in each phase is unique to what you are trying to accomplish. 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. 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. Concentrate on high-quality foods - the best you can find. This should include the lean cuts of protein, assorted vegetables - the more colorful the better- and a good assortment of complex carbohydrates. Stay away from simple carbohydrates such as sugar and white flour. A good rule of thumb is one gram of protein per pound of bodyweight.

Cheat days are essential to your success because they provide an essential psychological break, which will allow you to stick to your clean diet, whether you are cutting or bulking.

It is highly recommended by bodybuilders to take cheat days on a weekly basis. If you are regularly working at cutting, and you find that your cheat day is adversely affecting your progress, only do it biweekly. However, do not eliminate it completely because it has many benefits and can often speed up fat loss by keeping your body guessing. It is very important to be able to eat junk food every now and then, and then get back your diet, which will help you stay focused on your goal.

You should never train the same body part two days in a row. One very important rule you must follow is this - if you train a specific muscle today, tomorrow you must let that muscle rest and repair. Don't train the same muscle the following day. Do you prefer to work out each day? Then design your training sessions to allow your muscles the time they need to recover from the previous days training. You might want to work on your abs one day and your legs the next day; or your upper body and then your gluts. Keep it varied. If you don't want to train every day, but would prefer every other day, consider the increasingly popular full-body workouts. You rest for a day after each training session to allow your muscles the time they need to heal. You will find several excellent videos on YouTube to show you how to do these routines.
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