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Bodybuilding for beginners

If you’re new to bodybuilding, it’s likely that you will find yourself navigating a seamlessly endless list of considerations – what foods to eat, what supplements to use and what workout programme you should follow, to name but a few. To help you get to grips with the world of bodybuilding and achieve your fitness goals, here’s a simple guide to get you started.

Choose the right diet

When it comes to eating habits, there is no ‘one size fits all’ approach that works for all bodybuilders. However, as a general rule of thumb, you will need to establish a new healthy eating pattern to accommodate for your workouts. Increasing your protein intake is an important step to building muscle mass. Try to include high-protein foods into your daily diet, such as chicken, tuna and lean beef, as well as plenty of fruit, veg and fibre. While carbohydrates are a main source of energy needed for exercise, you should try to avoid large amounts, especially late at night when they will likely be stored as fat. Rather than three large meals, try to have several smaller portions throughout the day to ensure a constant supply of nutrients to the body. While it’s possible to get enough nutrients from food alone, supplements can help to support your fitness programme and bolster your efforts. To ensure you are using high quality products, it’s important to buy your supplements from reputable providers, such as Monster Supplements.

Choose the right workout programme

Having a complete workout that works all the major muscles groups will help you to build a symmetrical body shape and prevent muscle imbalances that can lead to injuries. Health experts will usually recommend that beginners start with a twice-a-week schedule and focus on classic exercises, with one exercise per muscle group. Remember, it’s not about lifting heavy weights when you start, as too much weight can make it difficult to target the right muscles while performing the exercise. Start with weights that you can do approximately 10 to 12 reps with. Once you have a feel for the simpler exercises and mastered the techniques, you can then work your way up to a more challenging workout. The weights you choose and the number of reps you do will depend upon whether you want to add muscle, lose fat or increase endurance. A health expert will be able to recommend an appropriate fitness programme that will help you reach your fitness goals.

Tips

Don’t expect to see results overnight. Body building takes time and requires a fair share of dedication if you want to achieve the body of your dreams. Remember that your diet and exercise routine must be adapted to your body size, lifestyle and level of activity of the time.

It’s also a good idea to keep a record of your workout and note down your weight and number of reps you do each session to see when you are ready to progress. Creating a food diary can also help you to monitor your eating habits. On top of a healthy diet and the right exercise schedule, getting plenty of rest and sleep is extremely important, as it allows for the body’s muscles to recover.

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