Body Building

Body building refers to the effort of building muscle mass in the body. As with most exercise routines, body building needs a holistic approach to be successful. That, combined with some useful tips can get you well on the way of having the body you’ve always dreamed of.

Body building Tip #1
Measure your current body weight and body dimensions. Consult with a certified trainer or read relevant books if required; speak to your physician if you have any special needs/conditions. Set realistic goals and draw up a detailed plan for your body building program – monitor it as you go along. Identify a gym/instructor where you can do your workouts.

Body building Tip #2
Body building is all about building muscle mass in your body. This is done by (i) increasing your calorie intake to build lean muscle, (ii) exercising this mass to condition it, and (iii) giving your body enough rest in between to carry out the muscle building process. Your workout regime should ideally be no more than 1 hour every day, with a break every alternate day, or at least 2 days of complete rest for your body during the week.

Body building Tip #3
The first step; building mass, requires you to build greater mass in your body by consuming more calories. This means you need to consume greater amounts of protein, carbohydrates, fats, amino acids and water in your daily diet. In general, 20-50% of your weight gain should come from protein, 30-60% from carbohydrates and 20-30% from fat. Increase your calorie intake by 300-500 calories per day initially and step it up if you see no visible results. Scout the market for protein powders, flaxseed oil, weight gain supplements, etc. to hasten weight gain. Make sure the products are safe to use.

Basically, your workout and diet should go hand in hand so that the overall effect is a ‘build in your body’ or increase in muscle tone. Your diet should also include adequate fiber and water so that your digestive system/kidneys can cope with the additional protein/carbs you’re putting into your body. Drink about 8 ounces or more of water for every 10 pounds of body weight. Eat smaller, but more frequent meals.

Body building Tip #4
Your workout should always start with a warm-up. Your body building routine should include compound exercises that work on two or muscle groups at any given time. This will help you gain as much muscle fiver as possible. Remember that to build muscle, you need to lift heavy weights for about 3-15 repetitions, rather than aiming for more repetitions; also use free weights to build muscle.

Follow the right technique. Knowing how to lift weights is just as important as how much you lift. Maintain correct posture and form to prevent harmful injuries. Be sure your instructor is helping you through difficult exercises.

Body building Tip #5
Keep your body guessing by varying your workout from week-to-week so that you don’t plateau.Keep varying the weights and bring innovation into your daily workout so that your body is constantly alert and responsive. Use a combination of shoulder presses bench presses, leg curls squats, push ups and triceps push downs or vary the weights you lift.

Body building Tip #6
Give your body adequate rest. Get at least 8 or more hours of sleep everyday, and set aside days where you only rest and do nothing else.

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