How To Approach Bodybuilding As A Beginner
I'm often asked about how you can jump into the fun
, rewarding and often extreme world of bodybuilding as a beginner.
If you have only been to the gym a few times, and follow a pretty average diet, then jumping straight into a routine straight from the Bodybuilding,com forums or perhaps a fitness book (whether it's been written by a fitness leadership guru, academic institution or magazine author, or not).
At the end of the day, your first few weeks in bodybuilding will be very different from the following 12 months, so rather than attempt too much too soon, and be potentially put off by the negative side effects, this guide leads you to aim to fully meet this exercise and diet plan, rather than fail to meet the quota of a rigorous plan designed for veterans.
We'll start where many new bodybuilders neglect; nutrition.
Leadership figures in bodybuilding often say that nutrition is 33% of the bodybuilding effort. The other 2 thirds go to weight lighting, and rest. So, how can you make best use of this 33% then?
I can imagine that you have a fairly good idea of what I'm about to tell you, however read the details clearly, as there is often a significant difference between what someone thinks they should be eating, and what they 'actually' should.
We'll start with fats. Rule number 1 is that you should not cut fats out of your diet completely. They're not healthy for your body in large quantities, but they're absolutely necessary for your body if you're thinking of going fat-free. The good news is that it really isn't hard to ensure you're getting enough of the healthy fats. Many bodybuilders take measured amounts of healthy oils filled with Omega 3 and other amino acids such as Fish Oil in order to ensure that they're getting enough.
Carbohydrates are simpler. You want to be eating them as unprocessed as possible. Eat whole grain rice over processed rice, whole meal bread over white bread, and whole meal flour over plain flour. Are you getting the picture?
Finally, with protein, you'll be wanting to eat roughly 1 gram of protein per pound of bodyweight. You'll notice that up to this point I haven't given quantities, this is because I'm not trying to throw you straight onto a bodybuilding level of diet as this can be too intensive for beginners. However trying to up your protein intake will give you an interesting insight into how your meals should be structured from now on: with a protein element in each meal.
As far as exercise goes, you want to be preparing your body for extreme periods of exercise, so make sure you're fit before you begin. Use cardio sessions to ensure that your body can handle the stresses and pressure that weight lighting generates. If your body can't run a mile, how you do expect it to hold up under a crushing weight? Think about your heart, and whether going to the gym will be a massive shock, or just a natural progression, given your current level of fitness.
Over time, your exercise routine can begin to look like the average bodybuilder routine, and your calorie intake will increase. But in the beginning, focus on your overall fitness level, and changing your mindset about meals. They should be frequent and they should be balanced!
by: matthew Anderson
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