Beginner’s Guide to Bodybuilding: Everything You Need to Know
For starter, bodybuilding is not easy. It is one of many sports today that require discipline, endurance, patience, and mental preparedness. Plus, bodybuilding is not just about weight lifting and taking protein shakes; there are a lot of things you need to know, especially if you are new to bodybuilding.
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1. Bodybuilding diet
One of the common misconceptions in bodybuilding is having protein diet as an overall diet. According to the experts, the bodybuilding diet is a combination of three essential macronutrients – carbohydrates, fat, and protein.
- Carbohydrate, in general, is one of the main sources of energy. The macronutrient is an important fuel that will support every intense aerobic exercise and high-volume weight lifting training. Additionally, it plays a huge role in muscle repair and recovery. However, you need to consider which food rich in carbohydrate is best for bodybuilding; this includes potatoes, yams, oatmeal, beans, rice, bread, pasta, and green leafy veggies.
- Fats in bodybuilding diet help maintain a healthy metabolism. There are four types of fats – saturated, trans, polyunsaturated, and monounsaturated fats – the polyunsaturated and monounsaturated fats are the good fats; these fats help in lowering the risk of acquiring diabetes, heart problems, obesity, and high cholesterol. These fats are acquired from fish, nuts, peanut, canola, corn, avocado, and more.
- Protein is an important bodybuilding diet; it helps build, repair, and recover damaged muscle tissues after an intense bodybuilding workout. According to experts, while protein is critical to bodybuilding, it is recommended to consume 1 to 1.5 grams of foods rich in protein because consuming more than what is recommended may cause serious kidney problems.
Supplementation may also be part of your bodybuilding diet; however, taking too much and too many different supplements may cause problems rather than positive muscle and body result.
2. Bodybuilding workout
Bodybuilding workout is a combination of several routines; if you think you are just going to lift some weights to gain muscles, then you think wrong. Bodybuilding workout must start with quality and light warm-up, followed by stretching, and the next will depend on your instructor’s advice; these may include the following:
• Leg press
Specifically, it could be these following workout routines, depending on your gym instructor.
• Dumbbell bench press
• Standing military press
• Triceps pushdown
• Lying triceps press
• Side lateral raise
• Preacher curl
• Seated dumbbell curl
• Wide-grip latch pull-down
• One-arm dumbbell row
• Dumbbell shrug
3. It takes 8 – 12 months to get some noticeable result
No matter how intense your workouts were or how you diligently followed the required diet, it’ll still take some time for a beginner to have some noticeable muscle gain. So, have patience and do not stop from reaching your goal even if there are days that you’ll suffer from muscle pain or sore.