3 suggestions for the beginner1256 .pdf
Original filename: 3 suggestions for the beginner1256.pdf
This PDF 1.4 document has been generated by / iTextSharp™ 5.4.1 ©2000-2012 1T3XT BVBA (AGPL-version), and has been sent on pdf-archive.com on 24/07/2013 at 19:47, from IP address 78.157.x.x.
The current document download page has been viewed 667 times.
File size: 4 KB (2 pages).
Privacy: public file
Download original PDF file
3 suggestions for the beginner
Not too long ago, professional bodybuilders were considered a step above the rest, yet an oddity
that most people would admire from afar. One of the things that has changed the overall opinion
of the general public is a need to control their weight and become more healthy which
bodybuilding can provide. To help you get started in the right direction, this article shows you
positive and negative aspects of bodybuilding and how you can achieve your goals.
Your diet can actually play a more important role in the results you achieve as a bodybuilder than
your exercise system. As a matter of fact, whether you are "bulking up" your muscles or looking
for the ripped lean-muscle definition, you will have a difficult time if you don't follow the correct
diet. When you are bulking up, you follow a specific eating plan that causes your abs to not be
clearly defined. When you are in the cutting phase, after bulking up, the goal is to lose the fat and
reveal your abs. The way you eat during each phase is totally different. The first thing you want to
do is "bulk up." This is where you eat a lot to build muscle mass - about 15-20 calories for each
pound of body weight. You also eat many more carbohydrates than during the cutting stage. The
ideal macronutrient split, per pound of body weight, would be 2.5 - 3.5 grams of carbohydrate, .3 .49 grams of "good" fat, and 1 gram of protein. Immediately after you have reached your bulking
up goal, you begin a systematic plan to get lean and rid of the excess fat you have accumulated.
This phase can be challenging and you have to eat a lower calorie diet with a lot less
carbohydrates. Your bulking up regimen needs to be comprised of healthy foods, not junk food.
Don't think that just because you can eat a lot means you can have pizza and donuts every day.
For this stage of your training, you will need to include more complex carbohydrates in your eating
plan than during the cutting phase. Also extremely important are lean protein and a variety of
vegetables and fruits. If you eat about one gram of lean protein for every pound you weigh, you
will be right on target. (this tip can be very helpful, for even more effective plan simply click here).
Carbohydrates are experiencing a lot of criticism of late. This is exactly the same thing that
happened with fat way back in the 1980s. Eating more carbohydrates each day than your body
needs for fuel can lead to fat build up on your body. Normally, your insulin secretion is sufficient to
transport the glucose from the carbs into your muscle cells, but if you happen to be insulin
resistant, or sensitive, this doesn't happen. Therefore, if you are severely overweight, you will
need to cut out as many carbohydrates as you can to start leaning out. However, for someone
that has already started exercising on a regular basis, not all carbohydrates are bad. If you want
to know how many carbs are permissible, calculate your lean body mass and, if your body fat
level is less than 25% you can consume 0.75 - 1 gram of carbohydrates per lean body mass
pound. If you want to avoid putting on body fat, the secret is strength training. This intense
training will use the carbohydrates you eat as fuel and you will gain minimal body fat. (for more
suitable fat loss remedy make sure that you have a look at this video at http://www.youtube.com).
Compound exercises, namely those that involve more than one muscle group, are the most
effective at helping you increase muscle size quickly. For example, squats, dead lifts or the bench
press are much more effective at packing on mass than isolation movements, which tend to work
mainly slow-twitch muscle fibers that are useful for endurance rather than increasing size. When
going to the gym do lots of compound exercises to ensure you make the most from your time
spent there. Also, make sure that you monitor your progress because once your returns start
diminishing, you will need to change things up to continue making progress.
Bodybuilding isn't easy by any means, however the benefits it provides are worth it. You'll be on
your way to creating a grand physique by following the information in this article.