Here you go, my friend! If you are on this page, I want to, first of all, congratulate you, because you have taken the first step towards your dream, t.e., the body of your dream!
As in many other fields, in order to succeed, you need to know the basic, fundamental things. In this post, I am going to reveal some tips for bodybuilding beginners – the 3 golden rules that you need to take into consideration while working out your body.
Make yourself comfortable, prepare a cup of relaxing tea and keep reading attentively.
So, the 3 pylons that support any bodybuilding program are as follows:
- Regular exercise/Training;
- Good and Sufficient Sleep;
- Quality Nutrition.
Exercise and Train Your Body on a Regular Basis
If you want to make a significant change in terms of your body condition, you have to train your body regularly. You must know that this kind of sport, like many others, requires hard work that you need to stay consistent with.
I am so passioned about training that I prefer to exercise six days a week, leaving only one day to relax and rest. If you don’t have enough time to follow this number, or you feel you are not ready physically to perform six training sessions per week, try to do at least three training per week and you will be fine for the beginning.
As you will be moving forward with your training sessions, you will start to see the results of your work and you will get motivated to work out even more and harder. Thus, chances are that you will free up some additional time from your daily routine for the full-time training program. Furthermore, your physical condition will also improve with time and you will feel more comfortable with the six-days-per-week training program.
Importance of Sleep: Qualitative and Quantitative
Regardless of what we are doing in life, sleep is very important for the proper functioning of our mind and body. Good, qualitative sleep helps to physically recover your body after training sessions and contribute to the better reconstruction of your muscles.
People need a different amount of sleeping hours, depending on age. On average, adults need to sleep 7-8 hours without interruption. Although some of them may feel comfortable with only 5 hours of sleeping, while others will need 9 and even 10 hours.
Stick with these numbers and pay attention to how you are feeling after sleeping in order to figure out whether you are sleeping enough or not.
At the same time, it is very important to note that your sleeping hours are not those when you are just laying in bed, but are those when you are actually sleeping. That is why you need to know that sleeping has different phases: the light one and the deep one.
The best quality sleep comes when you are in a deep phase, that typically takes place in the first third to half of the night. That is why it is highly recommended going to bed well before midnight.
Importance of Nutrition. What Do You Decide to Have on Your Plate?
In order to repair and rebuild your muscles, you have to provide your organism, along with with enough sleep, the right nutrients. The right nutrients are construction bricks for your muscles. You have to eat healthy and safe food: enough quality proteins, carbohydrates, healthy fats, vitamins, and minerals.
In my opinion, our organism needs all of those in the right volumes, according to the type of body. I will go briefly into each of them in order to give you a complete picture of what you need to eat.
Proteins are large and complex molecules that participate in the construction and rebuilding of cells, organs, and muscles. They shouldn’t lack the daily food intake, especially for athletes and people who practice sports regularly.
Physical exercises expose the body to a stress level that helps increase muscle mass. Proteins are constantly broken down into amino acids that help to repair muscle tissue.
The best sources of proteins are meat, especially red meat; eggs, milk, and milk products. Proteins are also found in vegetable products, such as beans, quinoa, soy, nuts.
According to the specialized literature, a normal person’s protein intake should be between 10% and 30% maximum of the daily calories consumed. For those who practice bodybuilding, the protein intake should be 2-3 times more than for normal person that doesn’t practice sport. This means that you have to eat a lot of food rich in proteins or take high-quality protein supplements.
Carbohydrates are a good source of energy for your body. Seek for complex carbohydrates as they are considered to be healthy, because they are being digested more slowly and thus, contribute to better production of energy. As a result, you have your hungry feeling under control.
Important sources of carbohydrates are fruits, vegetables, milk, cereals, nuts, and seeds. Experts’ recommendations on daily carbohydrate intake say these nutrients should account for 45% -65% of total calorie intake per day.
Probably, when you hear the word “fat”, you get scared because many of us believe that fats are dangerous to our health and contribute to making our bodies big and fatty. This is not quite true and we have to distinguish between the good and the bad fats.
Healthy fats are fats that come from natural sources, clean and less processed (oxidized, heated, refined, isolated, mixed). The most important source of healthy fats are products rich in Omega-3 Fats (fatty fish, walnuts, extra virgin olive oil, coconuts and coconut oil, whole eggs). You may also consider avocado, cheese, dark chocolate, full-fat yogurt.
The most important thing you have to remember about nutrition is that your daily intake of foods has to be healthy and balanced. Your body needs all of what I have mentioned above, in the amounts according to your type of body. Try to avoid as much as possible the junk food, because this type of food has negligible nutrient value and are often high in salt, sugar, and fat.
Last, but not least. Drink sufficient clean water. TV and radio advertising say we need to drink daily at least 1,5 liters. In fact, the amount of water your organism needs to drink is determined by your weight.
There is even a special formula to calculate the needed amount of water: 30-40 ml of water for 1 kg of your weight. For example, if your weight is 60 kg, you have to drink between 1,8 and 2,4 liters per day. Bear in mind although that if you do your training properly, you are going to sweat a lot. In order to avoid dehydration, you may need to drink an even bigger amount of water.
The Three Pieces Of a Puzzle. Make it Your Favourite Game
Do you remember the puzzle game that you used to play in your childhood? Me, personally, I like to make puzzles even nowadays from time to time, while playing with my little daughter.
Imagine that the body of your dream is like a puzzle made of three pieces. The pieces are Exercise/Training, Good and Enough Sleep and Quality Nutrition. If you miss out on one of these pieces, you will not be able to achieve your dream. These three components go hand-to-hand and the picture will not be complete if one or another puzzle misses out.
For example, if you sleep enough and take care that your daily food intake is of good quality, but you don’t exercise, it is obvious that you are not going to make any change in terms of your body. It is hard to believe, but I have met people that were thinking that by simply taking protein supplements, they are going to grow muscle mass and look like bodybuilding stars. Pretty funny, yeah!
When you sleep sufficient, exercise properly, but your diet is poor in proteins, carbohydrates, fats, vitamins, and other necessary nutrients, your muscles will not grow, or maybe will have an insignificant growth, because they lack those construction bricks – nutrients.
The same is true in the case if you regularly do your training exercises, feed yourself with quality food, but not sleep enough. If you don’t sleep enough, you are not able to recover from your training sessions and your body will not change as you was expecting it.
So, make sure you don’t miss any of these three puzzles and you are good to go towards the body of your dream!
No Pain – No Gain. Set Yourself to Success
It is true that anyone who has achieved success in whatever he or she was doing, was able to be patient, work hard and consistently, invested enough time and effort into their project.
Do you know what differs a dream from a goal? A dream is when you are dreaming about something to happen in your life, but not do anything in order to this thing actually happen in your life. You are just dreaming. Not doing anything.
A goal is when you want desperately something to happen in your life and you have a concrete action plan that will lead to the goal accomplishment. You are an action taker, you know exactly what you want to accomplish, what you need for that, what you need to do and you do it. That is it. That is how dreams are becoming goals.
I am not telling you to stop dreaming, it is always good to have dreams and, after all, most of the successfully accomplished projects once have started as a dream. At the same time, it is very important to transform your dreams into your goals in order to make the desired changes in your life. This is what successful people do and I also recommend you to do so.
Be a dreamer. Be an action taker. Have a plan. Work hard towards its accomplishment. And never ever give back!
If you have a plan in terms of your body reconstruction, I encourage you to share it with me in the comments. Hope to hear from you soon!
My best wishes to you,