1.Bodybuilding requires commitment. It is a totally different lifestyle that
entails letting go of old habits and adopting new ones. You cannot go
into bodybuilding and be half- hearted about it. It is a test of strength,
self-discipline and willpower. Start only when you are sure you can
commit time, effort and energy.
2.Your decision to start on muscle training must come from a sincere
desire for a healthier and a more developed body. Do not go into it just
because it’s your New Year’s resolution. People who decide to change
something in them when the calendar flips on January 1st are most
likely to stray from this discipline.
3.Make an assessment of your body. Decide what kind of attention goes
to which part of your body. Some people have flabbier arms while
others have most of the fat collected in their midsection. This way, it is
easy for you to create a program that addresses your problem areas.
4.Set your goals and create a plan accordingly. How much body fat do
you want to lose? How much muscle weight do you intend to gain?
Are you after gaining strength? Are you after developing speed and
endurance? What about power? Give yourself a deadline of when
these goals should be attained.
5.Manage your expectations. One month is a good start in losing weight
but it isn’t enough to get you ripped. Make a realistic visualization of
the progress you can achieve in a certain period. Do not set yourself
for disappointment. Most beginners get discouraged because of the
unrealistic goals they set for themselves.
6.Assess your lifestyle. How many hours a week do you intend to devote
to working out? How much energy do you still have after work/school?
Is it best to go before your daily duties or after? What habits must you
get rid of? Alcohol? The weekend buffet? Nightly parties?
7.Create a journal. Document your progress from day 1. Write down
your current weight. Measure your body fat using a fat caliper. Take
photos of your body, especially the problem areas. Compare
measurements as you go along your bodybuilding efforts. This shall
serve as your motivation in reaching your goals.
8.Hormonal profile plays a significant role in muscle mass gain.
Testosterone is responsible for developing muscles while estrogen is
responsible for the womanly curves. Hence, men grow muscle mass
faster than women. This should not be a problem to women since they
are more concerned with toning and shaping rather than gaining bulk.
9.The ability to gain differs from person to person so progress cannot be
tracked by comparing it with your training buddy, even if both of you
started at the same time. You can check your development only by
taking note of your present measurement and comparing it with your
previous measurement.
10.Warm-up has three levels. Always start your workout session with a
five- to ten-minute general body warm-up. Light exercise such as the
treadmill conditions your heart and body for what is ahead. Body-
specific warm-up conditions the flexibility of the muscles by getting
exercised at light intensity before going on full blast. Exercise-specific
warm-up introduces the exact exercise technique to your muscle and
lowers resistance.
11.Warm-up is not an option but a crucial part of every work out session.
It allows your body to adjust from rest to exercise mode. It increases
the body temperature, which regulates the flow of blood to the muscles
to be worked out. It lessens the occurrence of injury when performed
properly.
12.Be creative in your strength-training program. The more fun that you
have in your workout, the bigger chance that you are going to stay in
the program long-term. Aside from tips from your trainer, maximize the
wealth of information available in the World Wide Web. Search for tips,
watch videos and exchange ideas on online forums.
13.Prepare yourself physically, mentally and psychologically for the task at
hand. Condition your mind that you are capable of achieving a better
physique. Remind yourself your reasons for wanting a better body –
be it for strength, confidence or for physical attractiveness. A good
warm-up routine lets your brain condition your body to the rigors of the
training ahead.
14.If you intend to get a bodybuilding partner, choose someone who has
strict exercise habits and is most unlikely to flake on you. Working out
is an activity that can be enjoyed with someone, especially because
you have someone who can spot on you. However, make sure that
you don’t go lazy once your buddy drops the routine.
15.Know the difference between setting up an in-home gym versus getting
a gym membership. Many people find it easier to stay faithful to their
routine in a gym setting. An in-home setting is convenient but poses
temptation to slack off. The presence of other bodybuilders is a
motivating force.
16.Do not be discouraged if you do not see a change in your weight during
your strength training. While you lose weight by burning fats, you also
keep or even increase poundage as you build muscle. Evaluate your
progress by keeping track of your strength gains and measuring your
body fat against muscle weight.
17.Determine which cardio workout approach suits you well. Low intensity
cardio workout, also known as slow and steady, requires 45 minutes to
1 hour of low intensity workout. This burns fats but not carbohydrates.
High intensity cardio requires 20 to 30 minutes of high intensity
workout. This fires up metabolism and burns fats and carbohydrates.
18.Burn fat through cardio exercises. Fat burning takes place once you
get your heart rate to the correct level. Target heart rate can be
calculated using the Karvonen Formula. Target heart rate depends on
one’s age, resting heart rate and low end of heart rate. Most gyms use
target heart calculator for this purpose.
19.No matter what the myths say, you can never turn fat into muscle. You
cannot work out fat. It is not flexible nor does it control any movement.
All it does is cushion your muscle and hinder it from developing. You
have to lose the fat first to give way to muscle building.
20.Stretch after warming up. The benefits of stretching must not be
taken for granted. It increases flexibility and enhances agility. This
enables ease of transition from one position to another. Stretching
encourages muscle growth by extending the body’s capacity to hold
one exercise position after another. Allot 15 seconds of stretching
before performing sets.
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