Want to prep your body up for that summer getaway in the beach? or you just simply want to have that perfectly curved body which is to die for? The safest and most promising solution to achieve that dream bod of yours minus the all the dieting non-sense would be, advanced bodybuilding. However though, we all know that getting into fitness and getting in shape isn’t really a piece of cake; there are a lot of important painstaking activities that involve great discipline which we need to consider. If you are determined enough to kick it off though and get into the routine, it’s high time you start following these five awesome bodybuilding tips that truly work.
Tip #1 Follow the Fundamentals of Bulking Up
A lot of fitness enthusiasts tend to get confused whether they’d go ahead and lift heavy weights for a head start or boost up on some calories first. This has been a subject of debate by many individuals, especially for those who lacks the weight to burn. Many think bodybuilding is a good feat in developing some good abs for those who lacks weight; While others believe that it is necessary to eat a lot of calories first, to pack the body with the necessary fats to churn and burn into muscles. Which is a myth? and which is a fact?
As a general rule, for you to consider cutting down as an initial exercise, your body mass should be above 10%. Though there are some who are a little bit above that mark who managed to pull it off; cutting down if you’re way above 10% is can already be considered as a safe enough index. Primary reason why you should shed off some excess fats first is for superficial reasons: muscles look a lot better when you’re lean.
On the other hand, for the case of skinny people; obviously, bulking up should be considered first. It is important that they pump up their body fats level to a maximum of 10%. For obvious reasons, having no fat would mean having no mass to shape. So, if you’re skinny and want to get into bodybuilding, for starters lift some free weights, eat a lot and have adequate amount of sleep. However, be mindful that you don’t over do eating; keep in mind that the target body fat percentage is at least 10% maximum.
Tip #2 Keep Track of Your Intake
Diet is probably the most controversial part of any fitness training. But, you don’t really need to starve yourself to achieve maximum results. You just have to be aware of how much you are eating rather than what.
For starters, so as to give you an understanding of what is and where do calories come from: one word could all sum it up – fats. Though by definition, Calories are actually the unit of heat energy that the body converts to energy through the virtue of metabolism. It can be sourced from fat, yes, also from carbohydrates and protein. However, fats are packed with more calories, so it is important to be conscious about the amount of fatty food that you eat. Also, calories are usually represented by kcal in the computation of the daily caloric intake.
Tip #3 Make Caloric Conversion to Numbers a Habit
1.) Counting the calories in food is fairly easy; you just have to determine whether the food that you’ll be either is packed with Carbohydrates, protein or fats, and then associate them with these numbers per quantity.
Protein and Carbohydrates: 4 kcal/gramFats: 9 kcal/gram
2.) After knowing the digits behind the amount of food that you eat, it is now time to determine the amount of calorie per day that you need to condition your body for a lifestyle of bodybuilding. For starters, this can be done by calculating your BMR (Basal Metabolic Rate): the measurement of the body’s caloric need to maintain its weight. There are many BMR calculation online that could instantly provide you the calculations of your BMR. A BMR calculator will actually need your age, current weight, target weight, height and activity level as the baseline data for the result.
3.) In order to shed off some weight, for individuals who need to cut down: subtract 250 to 500 kcal from your daily caloric intake. In a span of one month, you’d already lose 2 pounds.
Tip #4 Do the Three Vital Resistance and Strength Training
Your fats or muscles won’t really shape up by themselves. Of course, you need to work it out to make it happen. Here are the training exercises that are highly recommended for a bodybuilding workout.
This is the most common form of resistance training. Its main goal is to shorten the length of the muscles during the workout. With the virtue of resistance (may it be from the weight of the dumbbells or gravity), the muscles are built and are toned. A classic example of this type of training the are free weights lifting, push ups and squats; where muscle is flexed against the weight of a heavy or force of a stationary object.
Unlike Isotonic training, Isometric on the other hand contracts the muscle by holding on to a single pose or remaining static. These exercise are often called the “non-movers”. Among the most common form of isometric training or exercises are Yoga and Pilates; these exercises do a lot of stationary poses while bending or stretching a muscle. Basically, a simple stretching is already a form of isometric exercise. This exercise can help strengthen the integrity of the muscles and ligaments.
Isokinetic exercises provide an inconstant resistance towards a constant movement of a limb or muscle. The most common equipment used for this type of exercise is a stationary bike. This training can increase your resistance towards injuries, for it hones the limbs and the muscles to become as versatile as they can be towards a strong and opposing force.
Tip #5 Put Focus on Cardio Exercises
This type of exercise is fairly common, however it provides a vast number of advantages to your health. If you’re a fitness and bodybuilding junkie, not only will it help you shed off some excess fats, it will also help you develop the ff:
~increased energy levels
As my mantra goes, there’s no better time to start bulking up now. As such, there’s no better way to bulk up than to follow the five tips that I have just shared to you.
Other Great Bodybuilding Resources:
Great resource on bodybuilding is My Health Pals.