When people hear the word bodybuilding, they commonly associate it with the stereotype of juiced-up gym dudes who compete in skimpy bathing suits to show off their physiques. But when we strip away all of the stereotypes and misconceptions, we learn that bodybuilding is simply that; training to build muscle mass. As a competitive activity, bodybuilding aims to display in artistic fashion pronounced muscle mass, symmetry, and overall aesthetic effect. Resistance training and low-intensity cardio workouts are the main ways bodybuilders train to achieve their toned, muscular physique. The bodybuilder look may not be for everyone, but training like a bodybuilder can transform your body in amazing ways.
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Bodybuilding For More Effective Workouts
The goal of bodybuilding is to tear as many muscle fibers as possible by putting the muscle into a situation where it is repeatedly stressed by a variety of movements and exercises. When you exercise and lift weights, the tension from the weight stretches out the muscle fibers causing tiny tears. When the cells in your muscle fiber senses the stresses on the muscle, it signals your body to repair and strengthen the muscle tears increasing muscle mass. Bodybuilding works to lower body fat percentage and forge muscle mass. This also provides benefits for cardiovascular and bone health. In order to achieve their goals, bodybuilders aim to improve performance by pushing their bodies to new extremes; lifting heavier and heavier weights each week.
Not sure where to start? Transform your body with award-winning personal trainer Paul Anthony. Paul Anthony’s DreamBody program has helped thousands of people achieve their fitness goals and attain optimal physical conditions. To learn more about training with Paul, fill out the online contact form or call (403) 612-3538.
Tips For Beginner Bodybuilders
Progress is gradual. Everyone has to start somewhere and it is important not to get discouraged with the process just because you cannot lift as much as the guy next to you in the gym. Bodybuilding is a great way to tone and strengthen your body, however, it is easy to make mistakes that can cause injury or not give you the results you are looking for. Here are some tips and tricks to help you get started on the right track of your bodybuilding journey:
Stick to a Program You Enjoy
Bodybuilding requires you to follow a strict workout regime and nutrition plan. To encourage progress, you will need to increase weight or repetitions on a weekly basis. It is recommended that beginners start off by increasing weight for the first 6 months and then progress into increasing the amount of reps you do. Choosing a program that you enjoy will make it easier to persevere towards your goals and not become bored or frustrated. Finding the right workout plan will also give you more confidence and inspire you at the gym. It is much harder to motivate yourself to work out if you dislike the training, so make sure you tailor your workout regime to help you reach your goals.
Let Your Body Recover
Growth of your muscles cannot occur if you are not recovering from your workouts. Your muscles do not grow while you are working out, they grow during the rest period following your workout. After lifting weights, your muscle fibers need time to correctly recover. If they do not, you put yourself at risk for injury or overtraining, resulting in your muscles weakening rather than strengthening. As you start, make sure you are taking a rest day in between workouts to allow your body to get used to the stresses of lifting weights and having to recover.
Learn Correct Form
It is tempting to go to the gym and load the machine with as much weight as you can lift. However, it is more important to master your form with lighter weights first to prevent bad habits and injuries. As you start bodybuilding, experiment with different weights to create a baseline and aim to increase each week as you develop greater strength. Learn to feel the muscles each movement is engaging and start your fitness journey with good habits.
Eat Like a Bodybuilder
Bodybuilding training and diet is categorized into two phases; bulking and cutting. The goal of the bulking phase is to increase muscle mass by consuming more calories than you burn, whereas the cutting phase requires a calorie deficit in order to reduce body fat percentage resulting in a toned figure. Counting macronutrients requires you to make sure a percentage of your calorie intake is coming from protein, fat, and carbohydrates. Bodybuilder nutrition plans consist of a high percentage of carbs, moderate percentage of protein, and a low to moderate percentage of fat. Many bodybuilders also take dietary supplements such as creatine, whey protein, and caffeine.
Isolate Muscle Groups
By isolating certain muscle groups, you will be able to target a specific set of muscle fibers to tear resulting in increased muscle mass on those target areas. Training each muscle group multiple times a week rather than doing full body workouts will allow you to focus on good form and technique. Isolation exercises also provide bodybuilders the ability to work and tone muscle groups that would normally be overlooked by compound exercises (a movement when you are using more than 1 muscle group).
Transform Your Body
Increasing your muscle mass and losing body fat percentage will not happen overnight. Nail your nutrition, work smarter in the weight room, and stick to a training plan you enjoy to help you reach your fitness goals.
To find out more about our personal training programs and how the DreamBody program can transform your body and help you achieve and surpass your fitness goals, contact us at 403-612-3538 or fill in our online contact form.
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Frequently Asked Questions
What is the best kind of protein beginners should start with?
Whey protein is highly recommended for those just starting out with protein supplements because it is very easy to digest and contains a concentrated amount of branched-chain amino acids which increases protein synthesis (the muscles ability to take in and use protein for growth).
What is good fat?
Healthy fats contain monounsaturated fatty acids which support the immune system and promote good heart health. A good immune system and healthy heart promotes muscle growth. Examples include avocados, nuts such as almonds and walnuts, soymilk, and tofu.
How soon after my workout should I eat?
For immediate muscle repair, it is recommended that you intake 20-40 grams of protein and 40-100 grams of carbohydrates after you finish training. Protein will halt the muscle breakdown and encourage it to begin the muscle recovery process
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