So you’ve finally decided to get serious about Body-Building. You feel the urge to fulfill your New Year’s resolution or maybe you want to put on some muscle for the new sport you’ve taken up. Maybe you might want to look awesome when you hit the beach for the holidays. Good for you for taking the first step. Now, you’re thinking, what do I do next?
Body-building can be divided into two equal parts: Nutrition and Training. The formula is quite simple. Eat right, train right, get enough rest and you’re on your way to building yourself a better body. Stick to this formula and you can’t go wrong, guaranteed.
Training
You will need a basic but effective training routine to build the foundation for your body. Training will comprise of Weight Training and Cardio.
For weight training, you will focus on Upper and Lower Body.
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Body building is diversified and involves very many elements and factors before it is complete and to become a successful adventure. There are heroes in body building very much recognized and acknowledged as the main contributors of that success, but at the same time, there are little heroes which also need to be acknowledged and put in the lime light to show how good they are and emphasis put in them so that they can still keep on contributing to development of muscles. For your Upper body, your main muscle groups are your Chest, Back, Shoulders, Biceps and Triceps. For your Lower body, your main muscle groups are your Quadriceps, Hamstrings, Calves and Abdominals.
Below are some examples of weights exercises. You may use free weights like dumbbells or barbells or you may use machine weights. Remember, don’t be overconfident and try to lift more than you are able to. You don’t want to injure yourself and put yourself out of training for a few weeks. Try the weight and reduce or increase the load accordingly for the next set if you are comfortable.
Exercises (Upper Body) (6-10 Repetitions x 3 Sets):
Chest – Barbell Bench Press / Dumbbell Bench Press Back – Pull-ups / Seated Cable Rows / Wide-Grip Lat Pulldown Shoulders – Seated Dumbbell Press / Upright Barbell Rows Biceps – Dumbbell curls / Barbell Curls / Alternate Curls Triceps – Seated Triceps Press / Bench Dips / Lying Triceps Presses
Exercises (Lower Body) (6-10 Repetitions x 3 Sets):
Quadriceps – Barbell Squats / Leg Press Hamstrings – Dumbbell Lunges / Lying Leg Curls Calves – Seated Calf Raises / Standing Heel Raises Abs – Floor Crunches / Hanging Knee Raises
For Cardio, you can choose low-intensity workouts with Steady-state Exercise or high-intensity workouts with Interval Training. For either one, you can choose an appropriate cardio exercise (e.g. running, cycling, swimming, etc.). As with weights training, progress gradually and be sure to warm-up and stretch before you start your routine.
Steady-State Exercise
- Warm-up for 5 minutes (fast walk or slow jog). – Maintain 45% – 60% of maximum effort for 30 – 45 minutes. – Cool down for 5 minutes.
Interval Training
- Warm-up for 5 minutes (fast walk or slow jog). – a) Go moderately hard (70% – 80% of maximum effort) for 1 minute. – b) Maintain 50% – 60% of maximum effort for 2 – 3 minutes – Repeat sequence (a-b) for a total of 6 – 10 intervals. – Cool down for 5 minutes.
Nutrition
This is often an overlooked portion for people who are serious about Bodybuilding. It should be realized that no matter how hard you train, it comes down to nothing if your diet stinks. Your diet plays a crucial role in your journey to building a better body. Besides the generic 3-6 meals a day, your diet should be somewhere in ratio of 40-30-30 (40% protein, 30% carbohydrates, 30% healthy fats). Try to eat 1 gram of protein for every pound of your body weight. Try and prepare some meals and freeze them beforehand, the night after at least. This is to ensure you don’t cheat on your diet. Should you want to take the guesswork of preparing a good meal, or if you can’t stomach that much protein, you might want to consider a good MRP (meal replacement powder) or protein powder. Below are some examples of good sources of proteins and carbohydrates.
Protein – Fat-free milk, whole eggs, beef, chicken breast, low-fat yogurt, turkey bacon, tuna, etc.
Carbohydrates – Mixed-grain bread, pears, berries, brown rice, beans, mixed-grain crackers, etc.
I’d recommend a systematic program such as, Turbulence Training if you wish to purchase one. Otherwise this is good enough for now! Just remember the simple rules above and you’ll be well on your way to a better body, I guarantee it! Good luck and happy lifting!