Best Bodybuilding Tips – It’s common knowledge that you need to eat right, train hard, and get lots of rest to build muscle efficiently and effectively. But some people find difficulty in juggling with all of these and getting them into their daily routine.
On which days should I workout? How much do I eat? How much rest should I get? These are among the most common questions that people ask about muscle building, especially those who are just starting out. If you are one of those people who are looking for answers to these questions, here’s what you do.
Get yourself in a four-day-workout-week program.
In this program, you are going to be working out on Mondays, Tuesdays, Thursdays, and Fridays. Your weekly schedule will look like this…
You work your chest and shoulders on Mondays, then your shoulders and triceps on Tuesdays, you take a day off on Wednesdays (rest day), you work on your back on Thursdays, then your legs on Fridays, and you rest on Saturdays and Sundays.
Now, in addition to the three rest days, you need to make sure that you get at least eight hours of sleep each and every night.
It’s all up to you to decide in what part of the day you are going to do your workout. You can either go to the gym before you head off to work or you can do it after your work day is over. Just try to avoid training too close to your bed time. The reason for this is because you may have a hard time falling asleep when your heart rate is still elevated. In addition to that, you need to eat immediately after your workout to keep your body in an anabolic state (the state in which muscle development occurs).
Also, you need to make sure to keep your workout under an hour to prevent your body from becoming too catabolic (muscle wasting).
Which brings me to the next item, nutrition.
If you are going to work the heck out of your muscles, you need to feed them not only to give them the energy to do what you want them to do, but also to give them the building blocks they need to recover and grow. In addition to that, if you allow yourself to go hungry when you’re working out, what will happen is that your body will start to feed on your own muscles for energy (since it doesn’t have anything else to pull it from). And that’s not good for your muscles or your health in general.
Now, what you want to have a lot of in your diet is protein. Aside from not eating enough, one of the most common mistakes that people make is not having enough protein in their diet. A good rule-of-thumb to use here is to have one-and-half grams of protein for every pound of your body weight. So, if you weigh 200 pounds, you need to have 300 grams of protein every day (including your rest days). It doesn’t matter where you are going to get that protein. You can either get it from food or supplementation… it doesn’t matter. What you may want to do is to take that amount of protein and divide it up into six equal meal portions. Doing this will not only allow your body to utilize all the nutrients more efficiently, but you will also have a constant stream of nutrients going into your body/muscles throughout the day.
Now, keep in mind that building muscles doesn’t happen instantly. It takes time and it takes a strong commitment. As a matter of fact, you need to commit yourself to this program as a lifestyle. In the world of muscle building, it is not rare to find people who have been at it for over 25 years. Be patient and keep working towards your goal.