Bodybuilding – Muscle Gain & Weight Loss

Bodybuilding refers to the process of weight training, cardiovascular exercise and food nutrition to shape up your physique by increasing the lean muscle mass and reducing fat stores. If you are consistent, and determined, it is by far the fastest way to lose fat and gain muscle at the same time.

Goal Setting

Before you start your bodybuilding endeavor, set for a realistic goal. “Realistic” in the sense of achievable results within a time frame. For instance, it is impossible to lose 40 lbs within 8 weeks, especially when you are first starting out. Begin with 1 to 2lbs on average per week and you will be able to lose 15 – 20 lbs in 8 weeks. As for muscle gain, it may take a longer time to see an increment or a difference. Sometimes it takes a year or so for arm to gain between 0.3 to 0.5 inches for a regular builder.

Success Remedy

To be successful in bodybuilding, you must not only have constant training, but also to apply the correct formula to accomplish the goal. They formulas include:

1. Determination

This factor plays the most important role in achieving success. Needless to say, if you were to give up halfway, you were no different from a starter. Insufficient time is the most common excuse that 90% of the population gave to defend themselves. Is it so hard to fork out 45 minutes 3 times per week to take care of yourself? I don’t think so. Everybody has family to care, jobs to commit, and friends to hang out with, so don’t think you are an exception.

2. Diet

As per said, exercise (or training) and diet go hand in hand. If you are a fast food lover, it is time to change your eating habit and follow the correct diet. A good bodybuilding diet and nutrition are key elements that will decide how successful you are in your bodybuilding plan. Do not link starving and skipping meals with diet, it is the common mistake that people made. Diet refers to the choices of food, instead of reducing the amount of food that we eat.

3. Training

Weight training is the most common method used here. Bodysculpturing and bodybuilding are the two types of routine practices when weight training is concerned. Bodysculpturing is used by people who just want to build the shape while bodybuilding is used by the bodybuilding group. As a matter of fact, the main difference between the two types of practices is the extent they take, with the latter more intense.

4. Sleep

“Sleep loss equal weight gain”. This is the conclusion that was made by researchers. People who are sleep-derived tend to be overweight. This is due to stimulation of hunger hormone and decrease the level of hormone which makes you full. Even if you endure the hunger, the hormones will use muscles as substitution to replenish themselves. This will lead to muscle loss. Hence, you need at least 7 to 9 hours of sleep every night for your body to run smoothly.


All in all, you need to take all factors into account to be able to lose fat and gain muscle successfully. There is no shortcut to the process and you should not leave out any of the factors in the formula. You need to have absolute perseverance to strive on. It may be tough in the beginning, but once you overcome this hurdle, the remaining stages will be easy.

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