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The Rules For Every Novice Bodybuilder Must Know In Order To Succeed

Author: Dennis Reynolds

Essential Advice for the Novice Bodybuilder

What will you gain by being a bodybuilder? You'll build a great physique, you will have more energy than you have ever had before, and you will improve your health. It also gives you time for yourself when you can recharge your mental batteries, because no one is going to bother you while you are working out. To guarantee a favorable outcome from your bodybuilding workouts, read the recommendations outlined in this article.

When it comes to body building, nutrition is just as important, if not more important, than your exercise routine. 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. 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. 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. Immediately after you have reached your bulking up goal, you begin a systematic plan to get lean and rid of the excess fat you have accumulated. This phase can be challenging and you have to eat a lower calorie diet with a lot less carbohydrates. Your bulking up regimen needs to be comprised of healthy foods, not junk food. Don't think that just because you can eat a lot means you can have pizza and donuts every day. 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. If you go online, or talk to your trainer, you will find that the recommendation is that you eat every two or three hours. The only time you don't eat is when you sleep. However, before you sleep you should eat some long-acting protein or drink a lot of milk. The reason that this is important is because you don't want your metabolism to slow down, which it will do if you don't eat for a significant amount of time. You need to keep your metabolism revved up. By eating at least 5 meals a day, you don't give your body the chance to think that there is a famine, which means that it will begin running more efficiently. After your metabolism is slowed down and your body is consuming fewer calories to maintain your vital systems, it will take the calories from the food you have given it and store it as fat - to be called up later when more fuel is required. Another recommendation from successful sports nutritionists and bodybuilders is to eat well-rounded meals. Don't just eat, for example, protein. Have your carbs, fat, and protein at each meal.

During the bulking phase you probably put on more fat than you want, or need. The cutting phase is the stage where you'll want to get ripped and a good way to do that is by including cardio workouts in your weekly schedule.
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