Wednesday, October 12, 2011

Imperative Guidelines for Amateur Bodybuilders

By Athena Hunter


The rewards for the efforts you put into bodybuilding are great. Your energy level improves, you get a body to be proud of and excellent health. It's easy to go into a state similar to meditation when you are concentrating on your workout. This is great for your mental health. Hopefully, other people around you will not break your concentration. To guarantee a favorable outcome from your bodybuilding workouts, read the recommendations outlined in this article.

One important factor to keep in mind is that the foods you eat for sustenance while you are bodybuilding can be more consequential to your success than your workout plan. Indeed, you have to eat correctly for whatever phase you are working on. Whether you are trying to put on weight - bulk up - or are in the "cutting" stage where your goal is muscle definition, you must follow a specific diet. And another thing to keep in mind - the diet plan for getting ripped is very different from a bulk up diet. It's impossible to accomplish both at the same time. They are totally different processes. The nice thing about the bulk-up stage is that you must eat a lot, and frequently. The goal is to eat about 20 calories each day for each pound of body weight. The emphasis is on carbohydrates and less on protein than during the cutting phase and, of course, good fats. When your muscle mass is where you want it, albeit not clearly defined, you would go on a lower calorie "cutting" regimen which is very different, as far as what you can eat, than the bulk up phase was. Remember, though, that a bulking diet should be clean for the best results, in other words it can't consist of burgers and ice cream. Complex carbohydrates, fruit, vegetables, good fats, and lean protein are the main ingredients for a good bulking up diet. If you weigh 240 pounds, a good method for figuring out how much protein you need is to figure 1 gram per pound of body weight or, in this case, 240 grams of protein.

Some sugars, such as fructose, are not useful when building muscle because they are stored in the liver and not utilized for rebuilding muscle tissue. What's worse is that once the glycogen storage capacity of the liver has been filled, it will begin converting fructose into triglycerides. This can get dangerous very quickly because the liver can only store 100 g of this sugar at a time. The carbohydrates that you need to be eating directly after a workout should be glucose-based, so stay away from fructose when exercising.

Cheat days are essential to your success because they provide an essential psychological break, which will allow you to stick to your clean diet, whether you are cutting or bulking.

Bodybuilding requires a break or a cheat day to ensure that your mind fresh and clear. It may be best to only do a few cheat days a month in order to maintain your cutting at the proper levels. It is very important to ensure that your body does not get used to your workout routine, therefore it is necessary to incorporate these intermittent days off especially when focusing on fat loss. By sticking in an occasional day of cake, ice cream, and pie, you can keep a positive mental attitude as you work toward your goal of getting cut or building mass.

You should never train the same body part two days in a row. The reason to alternate which part of your body you train is to allow the most recently trained part a chance to rest and repair. This is what causes growth. Therefore, if you want to work out every day, then your workout should be structured in such a fashion that you never work the same body part two days in a row. To illustrate, suppose on Wednesday you spent a lot of time on the rowing machine or lat pull-down machine to work on your arms and shoulders. This is great. But, on Thursday you would want to concentrate on your legs and gluts, not your arms and shoulders. Full body workouts are becoming very popular and a lot of bodybuilders are switching over. If you go to YouTube and search for "full body workouts" you will find many videos to guide you. You only need to train every other day when you use this method.

You do need to put in lots of effort with bodybuilding, but you'll get back what you put in. So, now you must simply go along with the advice outlined in this article and you'll soon have your idea body.




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