In Bodybuilding, there are misconceptions regarding weight gain, fat loss, nutrition, etc. For example, there is a misunderstanding, regarding nutrition, that avoiding fat at all costs will enhance one’s health and create a winning physique. Research proves that strategically including the right type of fats, in the appropriate ratios, will improve health and enhance physical development. These misconceptions often lead to confusion and frustration on the part of the aspiring bodybuilder. There are certain universal truths every bodybuilder should know. Below ten facts will help you improve your physique.
1. Develop A Positive Mental Attitude
Thinking positive will amplify the muscle-building process. Your training quality will improve if you can approach each session with confidence and an expectation that you will achieve your training goals. Negative feelings will have an adverse impact on your practice.
The connection between mind and muscle is necessary. For example, if you are residing on a negative event while trying to apply maximal intensity will take the mind off what is to be achieved.
Here are some tips to develop and maintain a positive attitude:
1) Associate with positive people.
2) Appreciate yourself on a regular basis.
3) Visualize success.
2. Become Educated
Without learning the basics of bodybuilding, and more specialized techniques, and dietary principles, you will never progress beyond the beginner stage. In fact, keeping informed about new scientific advancements and what is going on in general in bodybuilding will help you to progress beyond your genetic limitations, and transform your physiques for the better. You have to educate yourself to gain success in bodybuilding. Reading articles like this one and watching videos of successful bodybuilders will help you achieve your physical greatness.
3. Lift Heavier Weights Progressively.
If you want to achieve size, you have to lift heavier from session to session, but you should increase the weight progressively. The beginner bodybuilder would first aim to make a certain number of repetitions, with a particular weight. For example, if you can do ten repetitions with 50 kilograms on the bench press then add 2.5 kilograms the next week, and so on, until you can complete six-eight repetitions. Once again, the aim will then be to, complete ten repetitions with the weight they are currently achieving six-eight.
The only way to succeed is to subject the muscles to the higher level of intensity commonly know as progressive resistance training. If the same intensity is applied every day, the plateau will halt progress and could diminish results.
4. Eat At least Two Gram Of Protein Per Kilogram Of Bodyweight
Protein is an important nutritional component. But what many fail to realize is to achieve to one’s physical goals, protein is required in greater amounts than previously thought. Bodybuilders subject their muscles to higher stresses than the average person. Hence, their diets should be comprised of a higher percentage of protein.
After training intensity, protein is probably the second most important variable when it comes to size. One of the reasons for not gaining sufficient size is a lack of protein. One should try to consume 30-40 gms of protein 5-7 times a day. Many bodybuilders take 2-2.5 gms of protein per pound of body weight. One should include foods like eggs, milk, chicken, red meat, etc. in the meal.
5. Get Enough Sleep
Sleep is beneficial for everyone. For bodybuilders, the primary functions are the growth of muscles and mental alertness. Sleep will assist the protein synthesis, and it will mentally recharge the bodybuilder. Protein synthesis occurs under the conditions of sleep, but it occurs in the gastrointestinal tract.
Sleep also boosts testosterone and growth hormone production. One thing to remember about sleep is it means 8+ hours without food. These could be disastrous for the serious lifter. Because the muscles might begin to break down their structure to supply glycogen to the brain and other organs. To achieve adequate sleep, employ the following:
A) Take a warm bath before retiring.
B) Eat a small amount of carbohydrate.
C) Don’t watch television in bed.
D) Avoid alcohol and cigarettes.
E) Listen to relaxing music.
F) Resist sleep medications.
G) Retire at the same time each night.
6. STRESS MANAGEMENT
Negative stress is the most destructive thing one will encounter on their road to muscle growth. Everybody faces a certain amount of pressure, on a daily basis. Eating, training and talking are all stressful, but these are the positive form of stress, and one should never avoid any of these.
One should avoid negative stress (distress) because it can ruin any attempt to relax and grow. These include smoking, drinking to excess, negative thinking, constant arguing and lack of sleep. Distress causes the release of large amounts of cortisol. Cortisol is the body’s primary stress hormone. Cortisol release leads to the problems like constricted arteries, high blood pressure, and thickened blood. Cortisol will consume protein tissue, and enhance the deposition of fat – exactly what a bodybuilding does not want.
7. AVOID OVERTRAINING
Overtraining is the biggest issue affecting many over-enthusiastic lifters. When striving for massive increases in muscle, one often pushes one’s body to the limit, without realizing that rest is an essential component in muscle building.
The condition of overtraining comprises some symptoms, which can destroy motivation and rob the bodybuilder of any possibility of continued growth. Symptoms of overtraining can be physical and psychological. Physical symptoms include exalted waking pulse rate and morning blood pressure, increased joint aches, muscle aches, headaches, tremors, tiredness, insomnia, loss or decrease in appetite, injury, illness, chronic fatigue, dehydration, sensitivity to colds and flu, incessant minor infections and altered function of the endocrine, immune, and central nervous systems. Psychological symptoms include increased apathy and irritability, mood and sleep disturbances, depression, anxiety, reduced ability to concentrate and lack of appetite.
8. INCLUDE FATS
Fat consumption is often thought of as unreasonable when muscle-building and weight loss is the aim. There are various types of fats, which serve separate functions.
It is recommended that saturated fats, i.e., animal fat, solid at room temperature should be avoided as they contribute to various health problems, including heart disease. Bodybuilders are advised to include a certain amount of saturated fat in their diets such as cholesterol (often found in food containing saturated fat) and saturated fat, in addition to all other significant sources, boosts testosterone levels, which, in turn, contributes to gains in muscle size. By decreasing dietary fat, both total and free testosterone levels will be reduced.
The essential fatty acids such as Omega-3 alpha-linoleic acid and Omega-6 linoleic acid are most beneficial for bodybuilders. All cold water fish contains Omega-3 and evening primrose oil, safflower, and sunflower oils contain Omega-6. It is best to include essential fatty acids, as their functions are more helpful to overall health, while saturated fats should be in smaller amounts.
9. INCLUDE AEROBICS
Contrary to the muscle-destroying reputation aerobics have gained, they are, in fact, essential to muscle growth. Aerobics will enhance, not only the metabolism’s ability to burn fat, but also the removal of waste products and the transport of oxygen and nutrients to the muscles.
What they key with aerobics is to carefully plan them so as to achieve the correct duration and intensity of activity. Low intensity of about 45 minutes should be sufficient for bodybuilding purposes. A brisk walk remains probably the most popular, and effective, form of aerobics when aiming to assist muscle growth.
10. USE SUPPLEMENTS
Supplements make it easier to get the vital nutrients to build muscle. It can even give you an advantage and enhance your training when taken a right and combined with a proper diet. The bodybuilding diet should serve as a concrete base for one’s training program. Many enhance their programs with the inclusion of supplements. Supplements, as their name suggests, should increase one’s diet, not serve as its basis.
Three leading bodybuilding supplements are Creatine, L-glutamine, and whey protein. It can only be obtained in sufficient amounts in supplemental form. Sufficient quantities of Omega-3 fatty acids, vitamins, and minerals and Branch Chain Amino Acids also are found lacking in the foods we eat. The market is engulfed with various supplements, and the nutrition industry is growing day by day, so consumer interest is certainly strong.