TOP 5: Bodybuilding Tips for Beginners
Want to go to the gym but you’re afraid that big men out there might kid you? Conscious because you don’t know what you’re really going to do once you’re in? Or you’re not just that motivated to go and hit the gym alone?
Cast away those fears ’cause you’ve found yourself a haven because we’ll give you tips to help you get started for a beginner bodybuilder like you!
START-UP TIP #1
THE GYM. As a beginner, look for a gym that will suit you and your lifestyle. If you have the budget and time, you can always resort to a high class gym in your location, here in the Philippines, the top fitness centers are Fitness First and Gold’s gym (taking note that these gyms are in chronological order). If you don’t have the cash, there are plenty of small fitness centers out there that would fit your income and will help you get in shape. Typically, a gym that is well maintain and complete has the following amenities,
2.) Shower room
3.) Side by Side mirrors
4.) Plenty of Plates and Bars
5.) Contains the basic machines and benches.
Also, there are certain gyms that offer student rates or senior discounts, this will help you save extra money for other stuffs or you can use the extra money for your supplements.
In addition, prepare yourself for the people that you are going to be with as the gym contains different types of people, from the goodies, the Mr. Know-it-all to the Mr. Flex. Just relax and be yourself, chat and be friends with them, it’ll definitely help you in your improvement.
START-UP TIP #2
BE MOTIVATED. This is an important factor in starting out to build your body. You have to be motivated to at least go to the gym three times a week. I remember motivating myself to go hit the gym because I already paid my membership and monthly dues. But you can always resort to other stuffs that would help be in the state. You can watch exercise DVDs or you can read magazines, articles, surf the net, choose an idol, or you can just think of your crush!
Remember! There are people who are known to be hardgainers (ectomorphs) and there are people who can easily produce muscles fast (endomorphs) and there are also people who are born to be huge and fat (mesomorphs). You have to know what you are to avoid depression if you’re already in the state of plateau. Plateau is a state where you don’t progress anymore, be it gaining muscles or losing weight. If you know your genes, then you will definitely be more motivated to look for alternative stuffs that might help you boost your progress.
START-UP TIP #3
GETTING FIT. As a beginner, I recommend using free weights as this will help you and your body to adjust in a tremendous activity like this. In addition this will help your body gain strength fast. Do your research about what are the different kinds of exercises and what are the different kinds of training programs that would help you achieve your goals. As you do these, determine the exercises that works for your body and what doesn’t work. These will help you save energy and will give you a boost in your gains.
Also, as a beginner, NEVER lift heavy weights right away, you may injure yourself. Your time will come to lift those 100lbs barbell bench presses, or even more! STRETCH and do WARM-UPS! Start slow but sure, making each rep intensified as possible.
REMEMBER: You are a bodybuilder who sculpts your body to its greatest shape and NOT a weightlifter who needs to LIFT super heavy weights.
START-UP TIP #4
BUDDY SYSTEM. Having a training partner works very well especially in a beginner like you. Your partner and you as well will help in each others progress by spotting to lift heavier weights. Having a buddy in your training will help you get through with the plateau. So pick a perfect and fit training partner that will motivate you and be with you all throughout your training.
START-UP TIP #5
MEALS AND SUPPLEMENTS. You will never progress without this. Your diet is a crucial factor in the development of your body, may it be for muscle building or losing weight. Make sure that you eat the right foods in accordance with the program you are doing. A high protein low carb diet is normally used in training programs but you can always have your research that will work on you. It is also pinned that you should reduce sugar, salt and unhealthy fats (trans fats) and you should INCREASE water intake as you need to re-hydrate your body after workout.
Chicken breasts and eggs are good source of protein.
Fish like salmon are good source of omega-3
Nuts, almonds, and olive oils are good source of monounsaturated fats.
Brown rice is a good source of carbohydrate
As with the supplements, there are various brands out there and some of which with a good reputation are Muscletech, Optimum Nutrition, Twinlab, and EAS etc. Do your research and find one that will work best on you .
But do not just rely on brands, read labels! This will help you decide which one is good with the other. You can check these labels for free on its brand’s website.
Lastly, SLEEP. Have yourself a complete 8 hour of sleep per day to ensure maximum muscle growth and will give you fresh energy for your next training.
REMEMBER: You do not grow inside the gym, you grow while you sleep. So don’t get yourself 24/7 in the gym! It won’t do any good to you. REST if you must but NEVER QUIT!
Start now and change your life, forever.
– Don Subala
- Maximize Your Workout (belmarrahealth.com)
- Fitness Baron Writes In-Depth Article on How Much Sleep Weight Lifters and Bodybuilders Need (prweb.com)
- Exercise the Buddy System (health.usnews.com)
Posted on September 15, 2012, in Bodybuilding and tagged Aerobic exercise, bodybuilding, Diet, exercise, Flex, Gym, Health, Low-carbohydrate diet, nutrition, Philippines, Physical exercise, Twinlab. Bookmark the permalink. 10 Comments.