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Beginners Guide To BodyBuilding




I see alot of newbies everyday asking alot of questions about what they need to do when it comes to Diet, Weight Training, Cardio, and Supplements.

To start you need to sit down relax and write out on paper what your goals are:

Do you want to get healthy?
Do you want to lose weight?
Do you want to gain weight?
Do you want to get more cut and vascular?
ETC....


Make sure it is a realistic goal, if it is not you will be nothing but stressed out when that time comes that your supposed to meet that criteria and you dont. Make a goal that is realistic: 25lbs of pure muscle in 2 weeks is a great example of something that will not happen.


Diet:

Diet is what I believe is the most important factor to training. The way you eat shows up on your body. If you eat fatty, high carb foods your going to be out of shape, possibly obese. If you eat Lean proteins, good complex carbs, good fats, etc you will see a lean inshape person, who in most cases is very healthy.


A good place to start:

Lean Proteins - Most lean protein is found in fish, chicken, some steak, etc.
Complex Carbs - Oats, potatoes, brown rice, veggies, etc.
Good Fats - Moderate amounts of peanut butter, nuts, oils, etc.

Protein is probably the most imoprtant, make sure you consume atleast your BodyWeight when it comes to Grams of Protein, 1.5 or 2 times is even better.
Example: if you weight 200lbs and you wanted to take your BW in protein you would consume 200x1= 200g Protein or 2 times BW 200x2= 400g Protein.

Make sure you consume a decent amount of calories as well, if you do not eat enough your body will not reach its full potential. If your trying to lose weight and you do not enough your body will end up going into starvation mode, and this means you do not lose weight.

More Info: http://johnberardi.com/articles/nutrition/7habits.htm


Weight Training:

Obvioulsy this is very important, if you are just starting you need to focus on basics:

I suggest a Full Body Workout: 2-3 sets 10-12 reps

Start with Option 1 & alternate with Option 2.


Option 1

squats
leg curls
flat BB bench press
bent over BB rows
seated DB shoulder press
lat pulldowns
DB curls
triceps rope pushdowns
calf raises


Option 2

deadlifts
leg press
incline bench press
DB rows
standing BB shoulder press
pullups
close-grip bench press
hammer curls
abs

More Info: http://www.bsu.edu/webapps2/strengthlab/home.htm


Cardio:

A very important factor to weight loss and keeping fat off when bulking. If you are trying to lose weight I suggest 3-5 days (30-60min sessions) a week of cardio. start slow and than work your way up. If your bulking you do not not to do cardio but if you want to keep some fat off than 2-3 days of cardio would be fine. Alot of people do not perform and kind of cardio when bulking because cardio has the ability to burn muscle. This is also why diet is very important as stated above, it helps keep muscle and it helps keep and/or get you lean.


Supplements:

Supplements are usualy what people focus on way to much, thats why I left this for the end. This is all you need, everything else you use should be added for an extra boost or for motivation. I realize that when I try something new I tend to lift and work harder, It gets me motivated.

All you need:

Whey (protein)
Multi Vitamin
Flax Seed
Fish Oil


If you realy have an erge to try something else and than you can give No2 Or Creatine a try. I say give your body some time to get used to your everyday diet and workout and than consider using these 2.


I hope this helps you reach your goals. Best of luck.




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Peaked_18

Looks good, just make sure to add water to this. And the general protein/water intake rule of:
1 gallon = 1g per lb. of bodyweight
1.5 gallon = 1.5g per lb. of bodyweight
2 gallon = 2g per lb. of bodyweight

antihero

thnx for pointing that out, becuase i was just about to do so until i saw your post. this is a very impotant thing for EVERYONE to keep in mind, because heavy protein supplementation can be very hard on the kidneys if you do not provide them with enough water.

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Disclaimer: Information given by me is my personal opinion.
It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here.
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Pace

Agreed, I forgot to add that.