Body Building For The Beginner!

by Harvey Bond
(Chicago, USA)

Anyone who wants to try body building should keep in mind that it takes patience, perseverance and discipline to stick to the sport. Almost everyone will make significant gains during the first few weeks, followed by periods of stagnancy and plateaus.

There are some who quit because of disappointment and the demands of maintains. Here are some tips:

Setting Goals

Before hitting the gym, outline your plan, goals and objectives. Why do you want to body build? What do you want to achieve with your body? How much are you willing to invest?

How much time can you allocate to training each week? It is vital to set goals that are realistic, attainable and time-bound.

Too many gym-goers quit during the first few months because they set objectives that are difficult to reach. Experts recommend that you embark on a program that you can effectively recover from, not one that you can maximally do.

Start setting a sound budget plan to avoid overspending. Some people consider getting a home gym, but it is advised that you at least try visiting and joining a club for a few months.

You may fall into the rut of buying exercise equipment that cost hundreds or thousands of dollars which you cannot use for more than a few weeks.

Compare a number of gyms then take into consideration the availability of trainers, equipment and other special amenities. You may prefer a gym because of the package deals and affordable membership rates.

Calculate the amount of time you can give each week to working out then build your budget around it.

Beginner Must-Knows

1. Keep it simple.

Start by training once or twice during the first week. Lift light weights to get the feel of the exercise and differentiate the movement and tension between using free weights and machines.

It is recommended that you hire a trainer or instructor during your first sessions to help you familiarize the basic exercises.

Barbells are better than dumbbells for beginners since your stronger arm may carry most of the load. Barbells help you achieve balance and feel faster.

Eat basic food to get enough protein, carbohydrates, fiber and essential fats instead of investing in body building supplements right away.

2. Keep it short.

Every starter should remember that you gain muscle when you rest and eat, not while working out. Your initial workouts should not last more than 30 to 45 minutes.

Start with a 5 to 10-minute warm-up and stretching session and end by cooling down for another 5 minutes.

Natural body builders should give their bodies enough time to rest for muscles to grow. Going to the gym frequently can lead to overtraining, thereby hindering growth and progress.

If you feel sore the next day, you may take a full days rest before hitting the gym again. Master the movement and tempo of exercises before developing a routine.

More Basic Tips

The three main pillars of body building are exercise, nutrition and rest. You should have enough of all of these to gain quality muscle and maintain it for the long term.

To help you stick to your planned regimen, try looking for a training partner who has the same goals and schedule so you can encourage each other not to skip workouts and to maintain a healthy diet and sleep pattern. Maintain a training log where you chart your progress, weight changes and lift adjustments.

Focus more on basic exercises or compound movements that hit several muscles at the same time. Great ones for starters include the squat, dead lift, military press, bench press, bent-over row and barbell curl.

Do about 8 to 12 sets per workout. Dividing body parts among different days of the week and isolation exercises should be done only after working out for several months and getting into the intermediate level.

Do a light warm-up set before moving on to 1 or 2 working sets. 8 to 12 repetitions per set should be enough, and avoid continuing until muscle failure.

Never neglect any body part throughout the course of your body building. Several beginners neglect legs and calves by focusing entirely on the upper body, then later on, regretting having lagging body parts.

Click here to get more ideal body weight tips about Body Building Strength Training

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Updated: January 9, 2014 — 3:03 pm

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