Most of us starting out bench pressing in the gym have little helpful advice to go on, so educating yourself is the best way to go before you start lifting weights. Using this knowledge will allow you to maximize your workouts and produce continuous results in the gym. This bodybuilding for beginners article outlines several steps that you can take to assure your success.
1. Goal Setting
You need to know what you want to accomplish and where you want to be as a result of your workouts. If you don’t have a clear goal in mind, then you will only be wasting your time in the gym. How will you ever know if you are achieving the results you want if you don’t have a goal? Set some short and long-term goals before starting your workouts. These may be related to weight loss, weight gain, muscle size or strength. Think about what you want to accomplish.
2. Count Those Calories
If you are skinny and want to gain weight you have to know how many calories a day you burn off. You can do this by finding a calorie counter online in Google. There are many free ones out there. This will help you determine how many calories you burn. Then you have to adjust your diet so that you are eating more calories than you are burning off – this is how to gain weight. Be sure that they are quality calories though. If you want to lose weight, then you have to burn more calories than you are taking in.
3. Know Your Body Type
There is a need to find out what body type you have. Are you on the thin side? Are you on the heavy side? Do you easily build muscle? It is important to consider how your metabolism works.
4, The Specific Exercises For You
Now that you know your body type, you will need to consider the exercises you will need to do. You will also need to know which of the specific areas of your body that need more workout than the others. Is it your chest area? Is it your legs and thighs? Is it your abdominal area? Is it your arms and biceps?
5. Protein Is King
If you want to build muscle, then you have to take in adequate amounts of lean, quality protein. The general rule of thumb in bodybuilding tips and tricks is to eat 1 to 1.5 grams of protein per pound of body weight. Your best nutritional protein sources should come from skinless chicken, turkey, lean beef and egg whites
6. Track What You Eat
Don’t let this be a guessing game. You may think you know what and how much you are eating but until you write it down y7u will never be sure. Make a basic chart for meals 1 through 6. Make columns to record total calories, proteins, carbs, and fats. This is all the information that you need to keep an accurate record of what you are taking in. After a couple of weeks, you can make adjustments to these areas if needed because you will have an accurate record.
7. What Exercise to Do?
No perfect routine will fit everyone. It depends on what you want to accomplish, what type of person you are, your genetics, etc. Your routine should consist of basic mass building exercises to start with. These include squats, leg extensions, leg curls, military press, bench press, barbell rows, deadlifts, barbell curls, natural bodybuilding, abdominal work, and cardio. There are many variations of these exercises. Start with the basics and adjust them as you gain some experience. You want to safely build body strength and stamina for maximum muscle gains naturally.
There are hundreds of bodybuilding supplements on the market today. Most of them you don’t need. The ones that are recommended to round out your nutrition are multivitamins, Omega 3’s (fish oil) and whey protein. This should be more than adequate to keep your bodybuilding nutrition levels where they need to be.
9. Track Your Progress
Similar to tracking what you eat this is very important in knowing if you are accomplishing your goals. Write down the number of sets and reps you complete during your workout. Record the amount of weight you are using. By doing this, you can easily see if you are progressing or plateauing. If you aren’t writing it down, then you can quickly forget how much weight you lifted or how many reps you did. Good records make it easy for you to make adjustments to your workouts and to track your progress.
Rest is an often-overlooked component of a bodybuilding system, but it’s critically important to maximize the things you do in the gym and the dining room. In fact, if you don’t get enough rest, your muscles will not grow, so all of your efforts are for nothing.
BONUS – Motivation
Getting Motivated is about Taking Action. Procrastination is just a longer word for fear.
If you want to get fit, you have to dedicate yourself to it, stop making excuses and get some bodybuilding motivation.
See a vision, get a goal, write a plan, take action and get started!