Bodybuilding

Importance of bodybuilding

• Bodybuilding decreases your risk of developing heart disease.
• This sport can help you build your muscles and trim body fats.
• Bodybuilding can help you with arthritis and osteoporosis.

Tips for beginners

1. Stick to free weight

For beginners, dumbbells and barbells are the best choices when it comes to building muscles.

2. Stick with your program

You cannot just hit the gym and do whatever you want. You need to have a program that you can stick and follow with your trainer or an advanced bodybuilder. Stick with basic movements first. Include squat, deadlift and barbell bench in your routine exercises.

3. Don’t train every day

Your routine should be at least 3 to 4 times per week only. You don’t need to train more often as a beginner. Set your remaining days to rest and recover.

4. Train each of your muscle group every week

You need to train each of your muscle group at least once a week.

5. Increase your weight gradually

Gradually increase your weight after you master the correct form of each exercise. Keep track of how much you lift on each exercise. Start with lower weight then slightly increase the weight every 2 weeks.

6. Be cautious

Use safety belts to protect your lower back when lifting big weight.

7. Eat more calories

Eat more calories than burning. You may use a calorie calculator to know your basal metabolic rate.

8. Eat more than usual

Instead of 3 meals a day, have 4-5 meals per day. Eat every 3-4 hours.

9. Stay away from junk foods

Eat more lean protein, healthy fats and foods rich in complex carbs rather than junks. You want to gain weight and you want that weight to be muscles and not fats.

10. Eat more fruits and vegetable

Your body also needs vitamins and minerals aside from proteins and fats to be healthy.

11. Rest and recover

See to it that you get enough sleep. Your muscles grow when you sleep and not when you work out.

12. Have a healthy lifestyle

Avoid alcoholic beverages. As much as possible, avoid smoking.

13. Take supplements

Supplements may help thump your fitness goal a lot faster. It helps cover nutrient gaps and ensure that your body has what it needs to hit the best results.