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 nutritional 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 sports 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.
Body Building Diet Explained
For many people bodybuilding is synonymous to a strict and specially designed diet plan.
Though exercise and cardio has a great role to play but body building diet enhances and facilitates prompt construction of muscle mass.
An ideal muscular and well-built body is one with ample muscles tissues and no trace of flab. Now this is a common fact that the muscles require more calories as they are very much active.
Hence you need to consume adequate nutritional foods so that the need of vitamins, proteins and to some extent carbohydrate is met properly.
Dietary Short Cuts
Some of you are probably thinking of the dietary short cuts that include artificial protein bars or steroid pills for muscle building.
But they often exert adverse effects on your health and the problems are experienced in the long run. This is always better to take help from a natural diet plan specially chalked out for you keeping your food habits and requirements in mind.
Your diet chart should include ample protein foods like milk and egg-white. But keep away from high calorie sugary foods, saturated fat and red meat.
Small and Healthy Meals
The meal plan should suggest you short and healthy meals several times a day. Eating a large amount at a time will not help you.
This is because small and repetitive meals increase the metabolism power of the digestive system and not much calorie is accumulated in any part of your body. After every 4 hours when your body reaches a catabolic condition you will take some food.
This aid is fat loss and muscle gain. The average number of meals should be within 4 to 6.
The constituents of the food are very important when it is all about body building. The ratio of protein, carbohydrate and fat should be optimum in the meals.
The ideal amounts are 40% of protein and carbohydrate and only 20% of fat. If your food is lacking in any one of them you will face a different problem for that.
Deficiency of carbohydrate leads to lower energy level and lack of protein results in excessive fat deposition with less muscles.
High Calorie Diet
If you wish to gain muscles in a smarter and faster way then there is a small piece of secret for you. You should follow a high-calorie-diet for 5 days of the week and follow a low-calorie-diet for rest two days.
The higher calorie means at least 2500 and 1500 calories for women. But the calorie intake should also depend on the kind of physical exercises you do.
If you are leading an active lifestyle then slightly higher calorie consumption will not make a difference.
Some bodybuilders make a big mistake by completely eliminating carbohydrate from their diet. This can give rise to many other problems like energy loss, fatigue etc. which are not desired at all.
So make sure you have fat and carbohydrate both in the diet chart so that the body building diet provides a complete health solution apart from generating muscle mass.