One of the best things about bodybuilding is that, for a certain amount of time, doing nothing is required. Weight training tears your muscles down, and you have to give them time to repair themselves and become stronger. You can lie on the couch, remote in hand, and tell everyone you're hard at work building your muscles.
Things You'll Need
- Gym membership or home gym equipment
Begin with a good diet. All the bodybuilding you do will be wasted if you're carrying around so much fat that no one can see the muscles. Eat a lowfat, high protein diet that includes fruits and vegetables for overall health. Drink plenty of water and avoid sugar, salt, alcohol and anything else that's unhealthy.
Consult with a qualified personal trainer for an efficient routine. Learn how to do each exercise correctly to maximize the benefit and minimize the risk of injury. Don't take advice from other bodybuilders because they might not know what they're talking about.
Train your entire body, and then take two days off. Keep in mind that it isn't just your muscles that need time to recover; your liver, kidneys, and other organs also need rest.
Get eight hours of sleep every night and take steps to manage the stress in your life. If you are running yourself ragged at work or partying all weekend, your body will be too worn out to build muscle.
Remember to do aerobic exercise for general fitness. Lift weights first, then hit the track or elliptical machine.
Keep a training log. Write down how many sets and repetitions you did of each exercise and how much weight you lifted. Whenever you can complete 2 sets of 10 repetitions, increase the weight.
Tips & Warnings
- Don't overwork your abdominal muscles. They only need to be worked on the day you do the rest of your weightlifting and only for a short amount of time. If you want a washboard stomach, lose some body fat.
- A training partner can be a great help or a big hindrance. Make sure yours is as interested in training as you are. If your training partner starts making excuses to skip workouts, talks too much at the gym or always wants to have a beer afterward, find a new partner.
- A good routine for a beginning bodybuilder consists of squats, leg presses, deadlifts, bench presses, chin-ups, rows and chest presses.
- Get a complete physical before beginning a bodybuilding program to make sure you don't have a health condition that could make exercise dangerous for you.
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