Bodybuilding for Beginners: 5 Things to Do (And Not to Do) to Get the Perfect Body
Oct 18, 2019 17:31
Are you new to bodybuilding and want to improve the way you look? Then discover the best tips for bodybuilding for beginners here.
So, you're interested in learning more about bodybuilding so that you can start building more muscle and getting the body you've always wanted.
Maybe you're a huge superhero movie fan and have finally decided that you want to look like your favorite hero.
Perhaps you are hoping to blow people away when you hit the beach during vacation next summer.
Whatever the case may be, your determination and dedication are going to play huge roles in the success that you have.
Just remember to keep your eyes on the prize, prioritize your workouts, and follow these tips on bodybuilding for beginners!
1. Stay in a Caloric Surplus
When trying to achieve their dream body, people fall into one of 2 categories for nutrition: 1) they need to gain more weight via muscle mass or 2) they need to trim down on fat while sculpting muscle.
If you fall into the former category (hence the desire to start bodybuilding), then you need to keep in what's called a caloric surplus.
That means that your body needs to intake more calories than it burns each day.
This can be one of the most difficult aspects of bodybuilding because you're not used to monitoring your diet on a daily basis. It's also more difficult if you've never done research on your proper caloric intake.
If you're not sure what your caloric needs are, be sure to do this TDEE calculator that will determine your goals based on your gender, age, weight, and height.
More than that, you'll want to have a general understanding of the macronutrient percentages that you should be hitting. The 3 main macronutrients you'll be focusing on are the carbohydrates, fats, and protein that you're intaking.
The more you concentrate on your macronutrients, the better your results are going to be. Period.
2. Dedicate Yourself to a Lifting Plan
Contrary to popular belief, simply going into the gym every day does you no good.
Performing bicep curls, bench press, squats, and deadlifts won't get you the results you're looking for either, you'll need help from experienced professionals.
That's not to say you need to go out and find a personal trainer. You absolutely can if you'd like, but if you're introverted and prefer not to, there are alternatives.
There are hundreds of helpful lifting plans out there online that can help you achieve the results that you're looking for. That's not the issue here... the main concern is that you need to stick to that plan for the entirety of it.
Many people get a few weeks into the plan, get frustrated with the lack of immediate results, and quit before the lifting plan has a chance to make any changes.
Do your research on which lifting plans fit best with what you're trying to accomplish, even do research on the instructor or expert that came up with the plan. From there, pick the best plan for your goals.
Take the time to carefully read through the plan before you start it.
Then, make sure to keep notes (either by phone or notepad) of the sets, reps, and the weight you lift each day.
3. Choose Weights Over Machines
Almost any gym that you go to these days will have state of the art machines that are designed to target specific muscle groups.
While those can be helpful, they also inhibit your body's natural reaction to lifting by not activating the surrounding muscle groups. That's why you should always elect to use free weights over machines... always!
The free weight exercises that your lifting routine has planned out is meant to target more than one muscle group.
If you substitute that with a machine, you're not accomplishing what you need to be.
4. Perform Each Exercise the Right Way
Once you've found the right lifting program and elected to lift free weights instead of using machines, it's time to focus on working out.
The best way to target each specific muscle group is by learning and performing the correct form for each exercise you do. Don't replicate the big guy in the gym that's swinging his body as he performs bicep curls... focus on maintaining your posture.
It's also just as important to focus on the Big 3 of weightlifting exercises: Bench Press, Squats, and Deadlifts.
These three exercises are known as compound exercises and are the foundation for all other exercises that you perform.
The more you focus bettering yourself with these 3 movements, the better you'll become at the other exercises that you do, and vice versa.
Lastly, make sure you're adding more weight at a moderate amount. Focus on what your body is telling you; if one set is too easy then it's a sign you need to up the weight on the next set.
Read more on proper techniques and common bodybuilding practices to get a better feel of what's in store.
5. Prioritize Rest Days
One of the biggest mistakes that people make in working out is not giving themselves days for their muscles to recover and rest. These rest days are just as important as the workout days themselves.
You may find yourself not wanting to take rest days when you first start a bodybuilding plan, resist the temptation to skip them.
Your lifting plan may have you working out up to 5-6 days per week in the last phase or 2 of its regimen, so maximize the rest time while you have it.
Take these days to focus on stretching and scheduling your caloric surplus plan for the rest of the week.
Bodybuilding for Beginners: Take It a Step at a Time
Now that you know the first few tips of bodybuilding for beginners, it's time to find a lifting plan that works for your needs.
Be sure to check back to Fooyoh frequently for helpful articles on entertainment, fashion, fitness, and more!
Good luck with starting your bodybuilding journey! You'll have the body of your dreams before you know it.
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