If you have decided to take up bodybuilding as a means to get in shape and stay healthy, you’ve made a great choice! Bodybuilding is a wonderful way to build confidence, burn fat, improve your health, and enjoy many other benefits. However, if you are just beginning, there are several things you need to know. Like any sport or physical activity, you should always check with your physician to make sure you are in the proper shape to begin the activity and do not have any hidden health issues. There might be an overwhelming amount of information to consider before you start, but here are a few tips to remember before you begin:
Set realistic goals.
As with any new activity, it is always helpful to have a goal to strive for to keep you motivated. You will not look like Arnold Schwarzenegger in the first year of your journey, but you can set smaller goals that are more easily attainable. These goals should also be healthy ones that maintain safety and personal health. You won’t get major results instantly, but if you set a realistic, attainable goal to keep yourself motivated, this will help you improve over time. Here are some goal examples:
- Set a goal to be able to lift a certain amount of weight in a particular time frame.
- Diminish your body fat percentage, or BMI, within your first year.
- Set a personal weight goal
These are all perfectly attainable and safe goals to set for beginners.
Learn proper technique.
Far too many people who begin any new sport often balk at the cost of a professional coach teaching them how to do it right from the beginning, resulting in them attempting to do things on their own and injuring themselves to the point where they cannot continue While bodybuilding is a fun and safe hobby, it’s crucial to start with proper form to prevent injury and overexertion. If your injuries are severe enough to prevent you from continuing, you won’t be able to stick with the program. If you pick up bad habits in the beginning, they can also be hard to break later. Before you begin, ensure you conduct thorough research and consult with qualified, preferably licensed coaches. This is particularly crucial if you plan to lift heavy weights, as lifting with your back can lead to a permanent injury, a mistake that many beginners tend to make. If you do develop detrimental habits, make sure you learn from your mistakes.
Proper nutrition
Far too many people think that starvation is the best way to lose weight, and while it is true that reducing your calories will assist in your weight loss program if you do not maintain proper balanced nutrition, you might end up doing more harm than good. Bodybuilders should have a well-balanced and healthy diet rich in low-fat protein and nutrients. If your goal is to burn fat, remember that you need fat to burn fat, so don’t cut out carbohydrates and fats entirely. Before working out, you should always have a nutritious meal of protein and carbohydrates to give you the energy you need to push through your workout. Without the proper nutrition, your body begins to burn protein and muscle tissue for energy, which is not only unhealthy but will also slow down your bodybuilding goals.
Rest and recovery
Although it might be tempting at first to work out every day, doing high-impact weightlifting or cardio, this is actually detrimental to your overall physical health. Your rest days are just as important as your workout days. When you start bodybuilding, especially in the first couple of months, it is important to give your body a chance to rest and heal, preferably every other day or every two days. As you build up your stamina and muscles, you can work out more often, but be sure to take a break to give your muscles a chance to heal from any strains or micro-injuries.
Hormone balance
Most people don’t even think about their hormones when they first start a bodybuilding or weight-loss program. However, hormones are incredibly important, especially if you are looking to bulk up. If your hormones are properly balanced, they help you stay in shape and go about your daily activities. If you do not have the proper balance of hormones, you might get frustrated when your extensive efforts to stay in shape and sculpt your physique do not result in the desired outcome. If you have tried everything, including changing your training plan, diet, and frequency of workouts, and still do not see muscle growth, you might have a problem with your hormones.
Testosterone and insulin are important hormones for maintaining a healthy metabolism and muscular system. Your hormones affect muscle growth and play a role in how well you recover from the release of cortisol, the stress hormone. If you are doing multiple sets of different exercises, keeping your workouts to 60 minutes or less, and balancing your diet but still do not see the results you desire, check with your physician for a hormone test to make sure everything is in balance. You may require hormonal supplements such as zomacton for bodybuilding, HGH treatments, or other treatments for conditions you may not have been aware of.
