Bodybuilding – What is it?
Body building is quite similar to architecture or construction work. Various raw materials are brought together, mixed at certain proportions and laid to set. Even in bodybuilding, there are raw materials, a process of mixing them and a third setting process required to add on mass in form of muscle to the body. Bodybuilding is thus this process that people subject themselves bigger, and in their own right words, the process of ‘growth’.
1. Lift Heavier Weights Gradually
To achieve this growth, it is necessary to have tighter mixtures of the motor. This achieved in bodybuilding by allowing yourself to grow in the weights you lift. Do not stagnate at a particular weight if you want to grow. Stagnating may keep you fit but will not help your muscles grow.
2. Include Aerobics
Cardiopulmonary exercises (aerobics) are also essential for bodybuilders- especially the bench-weight lifters. Aerobics increase* the need for oxygen, forcing the lungs to take in more air and thus the blood always contains enough oxygen. This stops anaerobic respiration from taking place in your cells, a form of respiration that has been shown to cause lactic acid buildup in the muscles thus twitching, cramping and catabolism takes place I the muscles. All three of these will reduce* your gains per time.
3. Consume At Least One-Gram Of Protein Per Pound Of Bodyweight
Sports cars and other high efficiency engines tend to not only consume more fuel per time for their better performance, but also consume better grades of the fuel they need. As a bodybuilder, consider yourself as a high efficiency engine; your muscles are subjected to higher strains! His means you have to go beyond the 70-8-gms of protein average people do per day, but we know that we all genetically vary in size. To get enough protein as a bodybuilder, have one gram of protein per pound of your weight,. This will suffice for your protein intake. It is also suggested that you do six to seven meals a day as follows:
- Breakfast at 8.00am: a high protein diet mixed with complex carbohydrates. ( 6 eggs, a glass of milk and oatmeal. You can alternate with soymilk and beans)
- Mid-Morning Snack at 10.30a.m: one large bowl of brown rice, 2 bananas, whey protein shake.
- Lunch at 12.30 pm: one large bowl of brown rice, chicken breasts, a glass of milk.
- Mid-Afternoon Snack at 3.00pm: some protein shake, carrots, apples, peanut butter sandwich.
- Dinner at 6.00pm: steak ,milk, potatoes, broccoli
- Evening Meal at 9.00pm: whey protein, I bowl of brown rice
- Before bed at 10.30 (optional): whey protein and fruits.
If in your diet you still do not get enough protein, it is wise to supplement. However, do your research well and don’t choose a supplement that will end up s a white elephant in your life.
4. Include Fats
Be sure to include some fats in your diet. These help you to maintain a good body temperature, and make your workouts more efficient. Just like sports cars, the kind of lubrication you use will determine your performance. Fats also do play a role in reducing* the catabolic rate of your muscles.
5. Avoid Overtraining
Catabolism is a process where your muscles degenerate due you excessive stress in presence of no or little oxygen. To avoid this, you might also want to make sure you do not over train. Your body will jump into an oxygen deficit that can even cause brain damage- when the muscles In your brain undergo server catabolism.
6. Get Adequate Sleep
Yet another thing that will keep you free from these muscle inefficiencies is sleeping. On the evening following your workout, be sure to have nine hours of undisturbed sleep. On other nights, you are allowed a minimum of 7 hours.
7. Develop A Positive Mental Attitude
There’s no running away from the fact that you are what you think you are! If you set your mind to work out and body-build, set it also to keep the guidelines you know. This will help your achieve your strategic goals. Developing a positive mental attitude can be done by making sure you keep the right partner who has this already, and being educated yourself, such that you honestly do know what you stand for.
8. Manage Stress
For gains sake, you need to manage your stress. During bodybuilding, you put your body through a lot of physical stress, combining this with mental stress is not only unhelpful but also very detrimental to your health. If you’ve had a stressful day at work or School and you are due to work out, you might want to skip workout for that evening.
9. Use Supplements
The bodybuilding supplements support your body to heal faster and thereby help in undergoing harder workouts. These supplements replace your meals without compromising your nutritional requirements. They encourage your energy for next workout sessions. Most of these supplements facilitate muscle growth and build-up. They also help to strengthen your bones by developing bone mass. These supplements hasten your muscle recovery by counteracting with the ill effects of rigorous exercise.
10. Become Educated
If that isn’t an option, do unrelated fun warm-ups before you start of i.e. stationary cycling, skiing, and treadmill jog etc.? This will definitely bring your mind away from stresses encountered during the day. Be wise and work smart!