Basic Body Building Tips for Beginners

They say that bodybuilding is an art and to most extent it is. Here are some tried and tested bodybuilding strategies that will help you reach your goals with ease.

1.) Eat at regular intervals: One of the main things you need to bear in mind as a body builder is that your muscles need to be fed constantly throughout the day. The best way to do this is by eating healthy liquid as well as solid meals 6 to 7 times a day or once every two to three hours. Eating at regular intervals will benefit you in two major ways. Firstly it will ensure that your blood sugar remains stable and that your energy and metabolism are at the maximum. Secondly it will ensure that your muscles are well fed throughout the day helping you gain muscles at a quicker pace.

2.) Ensure that your body is getting the right amount of protein: Proteins contain amino acids that are the building blocks of all muscle tissues in your body. Therefore it becomes imperative that you eat a diet that can offer you the right amount of protein. Not sure how much protein your body needs? To find out how much protein your body needs, simply multiply your total body weight with 1.2. The resulting number is the total protein grams that your body needs on a daily basis. Divide this number by six and you will know exactly how much protein you should be taking during each meal. You can get protein from a variety of sources like lean meats (chicken, turkey, white fish), vegetables like beans, peas, nuts and lentils and protein shakes.

3.) Don’t forget the vegetables: Eat a diet rich in green leafy vegetables like broccoli, lettuce and green beans. This will not only ensure that your body absorbs the protein you ingest but also increase your body’s metabolic rate as the body now has to work extra hard to process the vegetables. It is recommended though that you lower your vegetable intake during post workout meals as vegetables can slow down the absorption of nutrients

4.) Keep yourself hydrated at all times: We all know that this is easier said than done. Many first time body builders simply do not hydrate their body enough and hence suffer from fatigue and dehydration during workouts. Water is essential for muscle building and fat loss. So make it a point to drink plenty of water and other fluids at regular intervals. As a general rule of the thumb, ensure that you drink at-least half of your body weight in ounces of water per day.

5.) Get proper sleep: It is during sleep that your body gets a chance to build itself and hence it is very important that your body gets the sleep it deserves after a day’s workout. Sleep at-least for eight hours a day. Try and maintain a regular sleep routine so that your body gets adapted to it. A regular sleep routine will ensure that you get deeper and better quality sleep that will give your body the much needed rest to recover and energize. You will get up feeling fresh which will help you workout better.

6.) Practice Progressive Overload: As any gym instructor will tell you, the best way to develop muscles quicker is through progressive overload. This simply means constantly increasing the weight you lift or the reps you do in order to create a continual need for more muscle.
7.) Nutritional supplements: Although bodybuilding supplements are not an absolute necessarily if you follow a proper weight gain diet they sure can help you gain weight and muscles at a much faster rate. This said, it is by no means a good idea to buy and take every supplement available in the market. Do your research and spend your money on supplements that have a proven track record.
8.) Take a break: Once you start building your body, skipping your workouts even for a single day can make you feel incomplete. But believe it or not, your body needs a break from the strenuous routine once in a while! So give yourself a much deserved break by taking a week off and not doing any kind of workout during these days. Have fun, put your supplements away and eat what you feel like eating. Once you get back to your usual routines after a break, you will be amazed to find your body more responsive and stronger.

So have fun and good luck with your body building!

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