4 Body Building Tips For Beginners – Bodybuilding has many benefits. One of its known benefits is that it helps you gain muscle strength and stamina. Aside from that, lifting weights also helps tone your body. With the many benefits of bodybuilding, there’s no surprise that many people are willing to try it.
Unfortunately, many beginners commit many mistakes when beginning their bodybuilding journey. They think that bodybuilding is all about lifting weights and making your muscles grow. However, bodybuilding involves many processes, one of which involves finding superfoods for bodybuilding, like beef liver, and having that drive to perform consistently.
If you want to start bodybuilding, here are some tips to help you out:
- Follow A Workout Plan
Beginners want to explore different programs, but frequently changing your routine won’t give you the results you want. When it comes to bodybuilding, consistency is always the key to your goals. As a start, newbies need to find a comprehensive workout program or plan for at least 12 weeks.
When choosing a workout plan, it’s beneficial to focus on compound movements or exercises that target the largest muscle group in one session. You can use weights or your body weight when doing these exercises. For example, you can do the following:
- Mountain Climbers – 3 sets of 20 repetitions
- Burpees – 3 sets of 10 repetitions
- Bench Press – 3 sets of 10 repetitions
- Deadlifts – 3 sets of 10 repetitions
- Body Squats – 3 sets of 15 repetitions
- Bicep Curls – 3 sets of 20 repetitions
If you feel that the exercises become more effortless, increasing the sets or number of repetitions is essential. You can also incorporate other exercises like push-ups and crunches so you can work on your core muscles.
- Execute Properly
It’s essential to execute the exercises correctly to achieve your goals and prevent injuries. Beginners shouldn’t be lifting heavy weights at the beginning of their program. When performing your routines, you should exercise with a full range of motion. The deeper the range of motion, the more muscle fibers will be activated.
As you progress with your program, you should also learn how to get the right tempo. This is because the lifting speed at which you lift and pause is crucial in achieving your goals. You don’t lift weights as fast as possible and then dropping them down in an instant. You need to curl your arms slowly and feel the weight straining your muscles. When doing squats, you should squeeze your muscles as you go back down, fighting the gravity as you rise.
- Give Importance To Your Diet
Beginners think that training should only be the focus if they want to build muscle. However, what you eat is equally important to help you achieve your goals. Hence, training and diet should go hand in hand for you to achieve your body-building goals.
Your bodybuilding meal plan should have fewer carbs, sugars, and processed foods. It would be best if you also increased your protein intake to enhance muscle growth.
Here are the type of foods you should focus on:
- Meat, fish, and poultry – steak, beef, chicken breast, and salmon
- Grains – bread, cereal, quinoa, rice, and oatmeal
- Low Fat Dairy
- Starchy Vegetables – corn, peas, green beans, and potatoes
- Fruits – apples, bananas, grapes, pears, and peaches
- Healthy oils – olive and avocado oils
Also, you should avoid drinking too much alcohol as it can have detrimental effects on your muscles. Aside from that, eating foods with added sugars and deep-fried foods offers plenty of calories that won’t quickly burn when you work out.
- Don’t Forget The Importance Of Recovery
As you move forward with your workout plan, you might be tempted to train almost every day, thinking that you’ll achieve your goals easier that way. However, recovery and rest are essential. How you dedicate time to rest and recovery every after workout session will significantly affect your results.
Beginners should start training at least three times per week while resting four times per week. During those four days of rest, you can perform light physical activities, like walking or jogging.
It would be best if you also focused on getting proper sleep daily. According to studies, the body releases the most amount of recovery hormones when you sleep. Aside from that, having a good night’s rest helps improve your mood and concentration. This will help boost your performance in the gym.
To achieve your body-building goals, you should follow a workout plan and eat a well-balanced diet. Consistency and proper execution of the exercises are critical, so your muscles are activated during your workout. Proper execution is also essential for your safety during your workouts.
Lastly, don’t forget the importance of rest and recovery. Going to the gym every day won’t give you the results you’re looking for. It would be best if you took the time to rest your muscles and get enough sleep so you’ll feel energized before your training sessions.