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suggestions to assist the new1627 .pdf


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suggestions to assist the new
The pay offs for bodybuilding are several, including improved health, optimum energy and, of
course, a well-toned body. The solitude of your workouts also have side benefits most people
don't consider. Since, as a rule, other bodybuilders who are also working out won't interrupt you,
this concentration allows you to focus your mind - similar to being in a meditative state - which is
good for your mental well-being. However, here are some essential tips that you need to know
before you start on your body building journey.
When it comes to body building, nutrition is just as important, if not more important, than your
exercise routine. Actually, whether you are in the "cutting" phase - looking for lean muscle
definition - or in the "bulk up" phase - putting on weight - the results you want will elude you if the
specific diet for each phase isn't followed. Please don't think you can do the "bulking up" phase
and the "cutting" phase at the same time. It just isn't possible. The way you eat in each phase is
unique to what you are trying to accomplish. 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. That would be followed by a lower-calorie diet for your cutting
phase. When you are on the bulking up diet plan, it's true you can eat a lot of foods, but you must
eat high-quality. Find a competent plan - either on line or from a trainer at your gym - and follow it.
Don't spend all your time at McDonald's or Baskin-Robbins. Complex carbohydrates, fruit,
vegetables, good fats, and lean protein are the main ingredients for a good bulking up diet. A lot
of bodybuilders recommend that for each pound you weigh it's necessary to eat one gram of
good, lean protein each day. (this tip can be extremely helpful, for even more effective plan look
at the following video on The Muscle Maximizer).

Unfortunately, carbohydrates have acquired a bad reputation recently similar to what happened to
fat during the 1980s. When you eat carbohydrates, any that aren't burned as fuel can be stored as
fat. However, this is mainly true for people who are insulin sensitive, meaning their muscle cells
never receive the glucose from the carbs because their insulin doesn't do its job efficiently..
Reducing the amount of carbs you ingest each day only makes sense if you are extremely obese
and need to get rid of a lot of body fat. 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. The key, though, is to really
be strength training religiously or your cabs will simply turn into fat. (for healthier fat reduction
formula you should also look at the following video on Muscle Advance Creatine).
You should never train the same body part two days in a row. The importance of not exercising in
the same areas for two days in a row is that the muscles just trained need time to repair before
their next session. Therefore, if you want to work out every day, then your workout should be
structured in such a fashion that you never work the same body part two days in a row. A good

routine would be to rotate between the muscles in your upper body one day and then concentrate
on specific muscles in your lower body the next day. Just go back and forth between the different
areas and you will benefit the most. Full body workouts, with a day of rest between training
sessions for muscle recovery, are becoming very popular amount bodybuilders. You can find a lot
of free workout routines and explanations on YouTube.
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.


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