Do you want to learn how to become a bodybuilder? Do you want to “bulk up” and get great abs? Or do you want a confidence boost? If you answered yes to any of these questions, then you’ve come to the right place!
It all starts with knowing the training basics. Next, you need to know about dieting and supplementation. Whether you want to lose weight and become fit or build muscle for competition, this guide will get you started on the path to becoming a bodybuilder.
Prepare yourself to start training
Before starting your bodybuilding training, you need to get in shape. It’s not just about eating more and exercising more. It is also about having a great workout program that helps shape your body to give it the look you want.
Bodybuilding is a long process. It involves a lot of hard work and dedication. You will have to make sacrifices in other aspects of your life like sleeping, eating, socializing, and training. To create a good workout plan, ensure that you talk to a personal fitness trainer.
Find a program that fits you
There are thousands of bodybuilding programs that range from beginner to advanced. Some programs focus more on building muscle mass as workouts, and others focus more on losing weight and getting into better shape for competitions. It all depends on what your goals are.
You want to make sure that you consult your personal trainer to create a plan that fits your lifestyle and schedule. In addition, your program should include everyday workouts for about an hour or two.
Develop a workout plan
When building muscle and getting in shape, you need to push your body beyond its limits. You want to work out about 4 to 6 times a week for about 60 minutes or so. However, do not spend this much time working out if you are new to bodybuilding. Your body needs time to recover from training and heal itself during the first few weeks.
It is best to focus on two body parts in each workout during training. Depending on your current condition, you can focus on the upper or lower body. For example, if you’re just getting into shape, focus on exercises for your upper body, like the chest and back.
Create a nutrition plan
There are many different diets and nutrition plans that you can use to help you get into great shape. These choices depend on your goals, your current health condition, and the amount of time you devote to working out.
Two types of nutrition plans are low-calorie diets and low-fat diets. The low-calorie plan will significantly reduce your food intake and help you cut down on sweets and high-fat foods. The low-fat plan keeps you away from any high-fat food. These foods include meats, eggs, whole milk, and even full-fat cheese. You might have to get creative with your meals to have healthy and nutritious meals.
However, you will need more calories and protein in your diet when bodybuilding. Your body needs them since you will be working out much harder during training sessions. When you begin to feel weak or tired, have a meal high in protein and calories to help your muscles recover quickly.
Avoid eating junk food
Your goal is to gain more weight, but you also want that weight to be in the form of muscle and not fat. Therefore, you should stick to quality foods like healthy fats, lean proteins, and complex carbs. In addition, you should avoid eating junk food, fatty foods, and sweets. However, the only time you may consume fast-absorbing carbs like foods with white flour or a lot of sugar is right after exercising.
Learn the correct posture
When you want to build muscle mass quickly, you may be tempted to lift as much weight as possible. However, you need to start with low weights and learn the right posture for each exercise. This is why you should consider working with a personal trainer when starting out to show you the correct form for every exercise. After you have the correct form, you’ll be able to push yourself within your limits.
Focus more on free weights
Most modern gyms are equipped with complex and highly sophisticated machines. However, they’ll not help you build a good foundation for gaining muscle mass. Instead, stick to barbells and dumbbells, which are the best choice if you want to build muscle and you’re a beginner. Free weights will provide you with a variety of motions that can improve your posture and help you build more muscle than most machines you find in gyms.
Avoid working out daily
The ideal workout program should include a workout routine of 3 to 4 workouts per week. This is because you don’t need to train on a daily basis, especially as a beginner. Working out daily can lead to muscle strain, which can cause serious injuries. Therefore, you should highly consider working with a personal trainer to create a workout routine for you. Keep in mind that working out tears your muscle fibers, and doing this every day of the week without giving your body time to recover can cause irreversible damage.
Increase the weights gradually
After your personal trainer has helped you master the correct form for each exercise, you can lift heavier weights. However, you should record how much you lift after each exercise and slightly add the weight after about two weeks. This will gradually increase your strength and help you gain muscle. But you should remember that lifting one weight for a long time will make you comfortable, and you won’t build more muscle. For this reason, ensure that you keep on challenging your body.
Start your Bodybuilding Journey Today
Being a bodybuilder is pretty impressive. However, before you start your bodybuilding journey, it’s important that you have a clearly defined goal and plan for training and nutrition. If you still feel stuck and need help, contact Nathan DeMetz, an online personal trainer & nutrition coach, today.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!