[size=+3]Beginners Guide to Bodybuilding[/size]
I see allot of newbie???s everyday asking allot 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?
and so On.......
Make sure it is a realistic goal, if it is not you will be
nothing but stressed out when that time comes that
You???re supposed to meet those criteria and you don???t.
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 you???re going to be out of shape, possibly obese.
If you eat Lean proteins, good complex carbs, good fats, etc
you will see a lean in shape 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.
Water - Try to consume 1.5-2 gallons per day.
This is very important.
Protein is probably the most important, make sure you consume
at least you???re 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:
Obviously 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 pull downs
DB curls
triceps rope pushdowns
calf raises
Option 2
dead lifts
leg press
incline bench press
DB rows
standing BB shoulder press
pull-ups
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 you???re bulking you do not need
to do cardio but if you want to keep some fat off than 2-3
days of cardio would be fine. Allot 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 usually what people focus on way
to much, that???s 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. Focus on all the basics Whey, multi, flax, & fish oil
and than when you get everything in check and your diet and routine
look good than consider other supplements.
All you need:
Whey - http://www.bodybuilding.com/store/whey.html
Good Multi - http://www.bodybuilding.com/store/vit.htm
Flax Seed - http://www.bodybuilding.com/store/flax.html
Fish Oil - http://www.bodybuilding.com/store/efa.html
Stay Away From Steroids/Ph's - Your not educated enough yet,
read some more.
Creatine - There is different types of creatine out
there now; CEE, Monohydrate, etc....I suggest CEE and if
your going to purchase some creatine I like "Controlled Labs-Green Bulge"
Creatine Information(different types) -
http://search.bodybuilding.com/sear...getfields=description&filter=0&restrict=store
Some Extras:
Pantothenic Acid - This is great for "Acne". Many people
get acne on cycles or just in general when lifting. This will
help dry you up and keep you clear.
http://www.bodybuilding.com/store/panto.html
Links:
Cardio Information
http://www.muscletech.com/FEATURES/MAKING_CARDIO_FUN/Cardio_Fun_Women.shtml
More: http://www.theallineed.com/health/05031604.htm
HIIT Studies
http://www.fastexercise.com/?LP=1
BMR & Nutrition Calculator
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Beginner Nutrition Plan
http://www.mercola.com/nutritionplan/beginner.htm
How to Pick a Nutritional Plan
http://www.pdrhealth.com/content/nutrition_health/chapters/fgnt04.shtml
My Pyramid Plan/
http://www.mypyramid.gov/
Health Calculators
http://www.healthcalculators.org/calc_index.htm
Protein Information
http://www.bodyandfitness.com/Information/Bodybuilding/protein.htm
Atkins Diet Information
http://atkins.com/
Workout DataBase
http://www.bodybuilding.com/fun/workoutdatabase.htm
Guide To Exercises
http://www.bodybuilding.com/fun/exercises.htm
Workout Program Articles (HIT Program~HST Program~Periodization)
http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms
Great Supplement Listings and Information(A Must Read)
http://forum.bodybuilding.com/showthread.php?p=7184393#post7184393
[size=+2]Guru[/size]
I see allot of newbie???s everyday asking allot 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?
and so On.......
Make sure it is a realistic goal, if it is not you will be
nothing but stressed out when that time comes that
You???re supposed to meet those criteria and you don???t.
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 you???re going to be out of shape, possibly obese.
If you eat Lean proteins, good complex carbs, good fats, etc
you will see a lean in shape 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.
Water - Try to consume 1.5-2 gallons per day.
This is very important.
Protein is probably the most important, make sure you consume
at least you???re 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:
Obviously 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 pull downs
DB curls
triceps rope pushdowns
calf raises
Option 2
dead lifts
leg press
incline bench press
DB rows
standing BB shoulder press
pull-ups
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 you???re bulking you do not need
to do cardio but if you want to keep some fat off than 2-3
days of cardio would be fine. Allot 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 usually what people focus on way
to much, that???s 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. Focus on all the basics Whey, multi, flax, & fish oil
and than when you get everything in check and your diet and routine
look good than consider other supplements.
All you need:
Whey - http://www.bodybuilding.com/store/whey.html
Good Multi - http://www.bodybuilding.com/store/vit.htm
Flax Seed - http://www.bodybuilding.com/store/flax.html
Fish Oil - http://www.bodybuilding.com/store/efa.html
Stay Away From Steroids/Ph's - Your not educated enough yet,
read some more.
Creatine - There is different types of creatine out
there now; CEE, Monohydrate, etc....I suggest CEE and if
your going to purchase some creatine I like "Controlled Labs-Green Bulge"
Creatine Information(different types) -
http://search.bodybuilding.com/sear...getfields=description&filter=0&restrict=store
Some Extras:
Pantothenic Acid - This is great for "Acne". Many people
get acne on cycles or just in general when lifting. This will
help dry you up and keep you clear.
http://www.bodybuilding.com/store/panto.html
Links:
Cardio Information
http://www.muscletech.com/FEATURES/MAKING_CARDIO_FUN/Cardio_Fun_Women.shtml
More: http://www.theallineed.com/health/05031604.htm
HIIT Studies
http://www.fastexercise.com/?LP=1
BMR & Nutrition Calculator
http://michaelandkendra.com/BMRCALC/bmrcalc.htm
Beginner Nutrition Plan
http://www.mercola.com/nutritionplan/beginner.htm
How to Pick a Nutritional Plan
http://www.pdrhealth.com/content/nutrition_health/chapters/fgnt04.shtml
My Pyramid Plan/
http://www.mypyramid.gov/
Health Calculators
http://www.healthcalculators.org/calc_index.htm
Protein Information
http://www.bodyandfitness.com/Information/Bodybuilding/protein.htm
Atkins Diet Information
http://atkins.com/
Workout DataBase
http://www.bodybuilding.com/fun/workoutdatabase.htm
Guide To Exercises
http://www.bodybuilding.com/fun/exercises.htm
Workout Program Articles (HIT Program~HST Program~Periodization)
http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms
Great Supplement Listings and Information(A Must Read)
http://forum.bodybuilding.com/showthread.php?p=7184393#post7184393
[size=+2]Guru[/size]
