Body Building Workout Guide for Beginer
Here are the guides of
body building workouts for the beginer:
The Guide:
- Measure your body, how many cm in circumference your biceps, chest, etc
- Train your entire body, including legs, even if you want to show your
upper body only, because it will help the
production of growth hormone as a whole reply will help build all muscles
- Keep in mind that we will not be able to get a 'six-pack' while bulking
(thicken muscle)
- Keep practice your abdominal muscles but keep in mind that to show six
pack is after we
thinned
the layer of fat on the abdomen with a diet
- Virtually no way to thicken muscle (Bulking) and remove fat (cutting) are
done at once
- Do not expect too much, like will increase the weight of 10 kg in 1-2
months. Additions 0.5 - 1lb per week of lean muscle mass is very good
The Diet:
- Find out your body type to determine your
diet strategy
- In general, we need 18 calorie/pound body weight
- Use a standard 40% protein, 40% carbohydrates, 20% fat. Adjust to your
body needs (different each person)
- For carbohydrates, choose complex carbohydrates than simple sugar
- For fats, avoid saturated fat, choose good fat such as flax seed, fish,
peanut butter, or olive oil
- Drink as much water as possible
- It is better excess calorie than the lack of, especially for the ectomorph
body type, we can further
adjust calorie if too much the fat will begin to appear when we mirror
The Training:
- Train each your muscle once a week as intensive as possible, and keep not
to exceed 1 hour
- 45-55 minutes is the window of our progress, more than that the body will
become catabolic
- Do not feel if
muscle pain missing it mean that we may train the same muscles the next
day, the body needs rest to grow
- The body does not develop when we were do the train in the gym, but when
we take a rest, so
give
your body time to rest
- Do not force the body, train, eat and rest, and the growth will come
- Take a full week off every 8 weeks, and returned with a different exercise
variations
- Do not forget stretching and warming up before exercise to avoid injury
- Take about 90 to 120 seconds between sets
- Note the right movement
- Start with a compound movement and end with an isolation
- After 2 to 3 sets to warm up, start go heavy for a round 3 sets to failure
- Record your progress so that it can be seen how far our progress
The Supplement:
- Multivitamins with enough vitamin C
- Try Creatine, Glutamine and ZMA
- Whey Protein is a must but try protein from real food is also fulfilled
Enjoy your
body building workouts!
Also, check out my other guide on
JumpKing Trampoline and
Weights Training
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