Bodybuilding – Expectations, Goal, Diet Plan & Exercises?

Bodybuilder doing exercise with a heavyweight bar inside the gym
Bodybuilder doing exercise with a heavy weight bar inside gym

Bodybuilding is often associated with steroid use. Bodybuilder’s muscle mass is so large and defined, it seems like the only possible option is to use anabolic steroids to gain that size. Yes, using steroids increases the body’s ability to absorb protein, recuperate faster and gain muscle mass at a steady rate but there are long-term side effects that might make you think twice about using these growth-enhancing drugs.

You cannot get naturally the results that steroids offer, but that’s the point, it is unnatural. Anabolic steroids are a harmful form of body modification. There is a high risk of liver damage, heart disease, and even carpal tunnel syndrome. There is even a possibility that your entire testosterone system could shut down, resulting in potential long-term damage.

Bodybuilding Expectation - A Male Bodybuilder
Bodybuilding Expectation – A Male Bodybuilder

What We Can Expect?

Men can also experience baldness and the appearance of breasts and a bloated stomach. Women could take on masculine features. Playing with steroids is a dangerous game and could cause permanent damage. And, you only have the results for as long as you are taking the steroids.

Luckily there are natural ways to still gain size and muscle mass. Hopefully, if more people train the natural route then steroid use will disappear from the competitor world, and making gains naturally will be the new norm.

We offer a few components that will aid bodybuilders in gaining muscle mass naturally.

Specific Bodybuilding Diet for Beginners

Eat a Specific Diet
Eat a Specific Diet

Bodybuilding is a process that takes much time, dedication and motivation. Bodybuilding is a lifestyle. Almost everything you do needs to incorporate the components of a healthy routine. The first place to look at is your eating habits.

Diet is the top priority for anyone looking to build a large physique. The normal guidelines don’t apply and instead, an even stricter eating routine is necessary. Eating is now a routine and not an afterthought. You will need to plan your meals and increase your calories along with protein, carbs and select vitamins and minerals (which we will discuss later).

Plan to eat about 6 calorie-dense meals, about one every 2-3 hours. Your protein shake and meat at dinner are not enough to sustain your muscles to get to the level you need. You need to eat… A LOT. The general rule is about 20 calories per pound you weigh but there are calorie counters online to get a closer estimate.

How Protein Works?

Protein is also a very important factor to think about. Your body needs protein in order to build muscle but it can only process a certain amount. The more you workout and the more muscle you build, the more protein your body can handle. It’s important to add protein to every meal that you eat, whether it’s in supplement form or through food.

It’s also a good idea to incorporate shakes that are loaded with supplements that will help to increase your size. There are a lot of options for protein and muscle mass builders. Creatine is also a popular supplement to add to your diet.

Adapt Your Exercise Routine

Exercise Routine- Male & Female
Exercise Routine- Male & Female

Your workout should be under an hour and performed with maximum intensity. You should also follow a strict routine, never missing a day while also ensuring the proper rest. In order to gain the most strength and size, you should use the highest weight that pushes your limits while still remaining safe.

A lot of bodybuilders use a routine where they choose a specific muscle group and decide on 4-5 exercises to target that group. Then they do each exercise for five reps, five sets while using the maximum weight possible and forcing maximum intensity to each rep.

Others decide on a full-body program where they dedicate 1-2 direct exercises per muscle group. There are fewer sets, but longer reps. A few examples would be 8 reps, 3 sets of 10 reps and 2 sets. Each muscle must be directly targeted at least once or twice.

Increase Specific Vitamins and Utilize Supplements

It’s important to increase foods with certain vitamins and even use vitamin pills to help get that little extra dosage. You should not rely on supplement pills or powders because they are only there to supplement your routine. You need to start with a strong foundation built with a good diet and regular gym routine. Then you can add certain supplements beneficial to bodybuilding to gain better results.
Certain supplements and vitamins important to add are:

•Whey protein
•Branch chained amino acids (BCAAs)
L-Glutamine
•Creatine
•Omega 3 fish oil
•Daily vitamin

You can use supplement powders to include in your shakes or you can find the pill form to make it easier and more convenient.

Develop the Right Mindset

Bodybuilding takes a lot of work and a lot of discipline. You need to tailor your life around building muscle. Some days are easier than others, and other days you need to find the fire inside you to keep going. Only the most dedicated make it and see the results they fight for.

In order to keep on going, you need to develop the right mindset. You need to envision reaching your goal in the hardest times during your bodybuilding journey. The days you don’t feel like going to the gym or skipping out on your diet, those are the days you really need your positive and motivated mindset.

What Else Do You Need?

It’s good to wake up the same time every day and incorporate a routine into everything you do. Remember, only the most disciplined become the best bodybuilders. Routine is very important and without it, you will not be able to reach your goals.

Say positive mantras to keep your spirits up. A positive mind will make the journey easier. Always keep your mantras positive and in the present. Say “ I am” instead of “I will.” Your mantras should be packed with power and dedicated to the life you want to live.
Track your progress. There is nothing more uplifting and motivating than seeing the gains you’ve made. Take weekly progress photos and keep a journal of all your exercises and measurements. A food log is also an important key to having.

It is possible to be a bodybuilder without using steroids. Naturally building muscle should be the only way one should do. There is nothing to brag about by using a substance to gain muscle while still being lazy. The true champion works hard and this is the right way of achieving results. Be authentic and follow these tips to gain the most amount of muscle the natural way.

Bodybuilding and Fish Oil

Bodybuilding and Fish Oil
Bodybuilding and Fish Oil

Today we will talk about bodybuilding and fish oil. Supplements are an important part of bodybuilding. There are some nutrients needed that your body can’t produce enough of, and even eating certain foods won’t get you the recommended amount for gaining muscle. Fish oil is an example of one of the many important supplements that help bodybuilders achieve extra benefits.

What exactly is fish oil?

Fish oils are oils obtained from the tissue found in oily fish like herring, mackerel, salmon, halibut, and tuna. These fish aren’t the original source of these oils but they store them from the accumulation of algae and “bait fish” they eat that are high in Omega 3‘s.

Fish oil can be absorbed into the body by eating fish but if you’re not a fan of seafood, there are also a variety of fish oil supplement pills available.

Fish oil and Omega 3’s are good for the body but how can they directly affect your gains?

Pairing your regular gym routine with a healthy dose of fish oil can greatly impact your results. The FDA suggests about a half gram of fish oil for a normal, healthy person, but we’re trying to make gains here. Bodybuilding.com suggests 2-4g of EPA and DHA, the two fatty acids found in fish oil, per day. They also note on research suggesting that fish oil taken with meals could potentially enhance the body’s anabolic response to the food you ate.

According to science, EPA and DHA increase muscle synthesis (regeneration and growth) while at the same time decreasing muscle degradation (breakdown and weakening).

Rate of synthesis – The rate of degradation = Rate of lean tissue gain

Since EPA and DHA apply the desired effect to each rate, fish oil is a results-driven supplement that will aid in adding lean muscle.
Another important result offered by fish oil is its impact after your workout. Omega 3 fatty acids help with rebuilding and regenerating muscle.

Fish oils can help repair damage on a cellular level while also reducing inflammation in the joints and muscles. This means you’ll recover faster from a tough workout and see your results sooner. With the ability to recover at a faster rate, you will have the ability to train harder and more frequently.

Not to mention, fish oil and other Omega 3’s help to improve your immune system, resulting in fewer sick days off from the gym while also protecting you from any viruses lurking on the equipment.

What is an Omega 3 Fatty Acid?

Omega 3 fatty acids are an essential component to human health, despite the fact the body cannot produce it on its own. It’s the only fat the body needs that derive from outside sources, like fish oil. Our brains are made from 60% fat and fat is what makes our cell’s membranes strong and flexible.

Omega 3 fatty acids are a vital component in the polyunsaturated fats family and are considered one of the “healthy” fats. It counteracts the inflammation caused by the also necessary Omega 6 fatty acids.

There are 3 Omega 3’s:

  1. eicosapentaenoic acid (EPA)
  2. docosahexaenoic acid (DHA)
  3. alpha-linolenic acid (ALA)

EPA and DHA come mainly from fish and are often refers to as marine Omegas. ALA is the most common Omega 3 in diets of those in North America as it is found in more foods such as nuts, seeds, grass-fed animal fat, flaxseed and vegetable oil.

Why are Omega 3 Fatty Acids Good?

Omega 3’s are continuously being studied to discover the amazing health benefits of consuming these essential fats. Currently, the strongest case for these fats is the preventative properties they have against heart disease. Fish oil and other Omega 3’s work to lower blood pressure and cholesterol, leaving your body in a healthy cardiovascular state.

Other benefits are proven by research include:
1.improves digestive issues
2.reduces inflammation
3.enhances cognitive functioning
4.improves mood especially those experiencing depression

What are the Most Effective Ways to Get Enough of this Essential Fatty Acid?

Fish oil pills are a quick and easy way to get enough amount of Omega 3’s in your diet. When it comes to buying these supplements there are a few important factors to consider.

  1. Does the supplement past purity standards?
    2. How old is the bottle? Fish oil is susceptible to oxidation, which will cause inflammation.
    3. How potent is the EPA and DHA in each supplement?
    4. What are all the nutrients the supplement provides?
    5. How natural is the supplement?
    6. Are the fish harvest sustainably?
    7. Does the cost match the value?

If you don’t want to take fish oil pills or eat fish (although these are the best ways to get DHA), there are also a variety of foods to include in your diet.

1.Cook with olive oil and other healthy vegetable oil options
2. Eat walnuts and pecans as a snack, or blend them into your morning smoothie
3. Add flaxseed oil, flaxseeds, hemp seeds or chia seeds to your smoothie or salad
4. Find a way to cook seafood high in Omega 3’s that you enjoy eating
5. Add leafy greens, kale, spinach and Brussels sprouts into your meals

For bodybuilding and fish oil, Fish oil is essential to your diet and it helps to build and keep muscle mass. There’s no question that it’s a necessary supplement to add to your diet. A regular, effective gym routine paired with a healthy diet packed with nutrients, like Omega 3’s found in fish supplements, promise to deliver maximum results for bodybuilding.

How to Start Bodybuilding at Home?

Start Bodybuilding at Home
Start Bodybuilding at Home

Do you know that you can get a great workout session at your home gym without basic equipment? Some of us would love to look great and perfect, but proximity to the gym is such a big barrier to us attaining our fitness goals. However, there is a lasting solution to this problem of getting to the gym; start bodybuilding at home.

Yes, it is possible to acquire that perfect ABS while bodybuilding at home. You may not need to have all the gym equipment before you can achieve your fitness goals. But a bench, exercise ball, dumbbell, weight, and barbell can help you to record needed results. Even if you have the right tips on how to start bodybuilding at home without equipment. Though there are many limitations to a home gym. But people are using these great tips for effective bodybuilding exercises at home and getting the needed results.

1. Determine Your Goals

Whether you are a female or male, as a beginner in bodybuilding, you need to clearly define your goal for venturing into bodybuilding. Many professional bodybuilders started with a simple goal, which later inspired then into higher goals. You can learn how to start bodybuilding at home, but if you do not have a predefined goal for which you want to build your body, then you may lack the commitment to continue when you meet some challenges.

2. Get Prepared to Start Bodybuilding

As a bodybuilding beginner, you need to get mentally prepared because you will not be seeing big muscle bodybuilders encourage you, or personal trainers to tell you what to do. You are the master and the personal trainer of your own home gym. However, you can find a training partner who can follow you for bodybuilding at home without equipment, or you can get a professional trainer to come to assist you in some routines.

3. Get Some Knowledge or Download a Bodybuilding App

Knowledge of what to do or routines to carry out is very important in bodybuilding, especially when bodybuilding at home. You will need to gather as much information as you can on different topics such as nutrition, supplements, body type, routines and bodybuilding steps with relevant images. Body training programs that fit your goal, and another knowledge base that will help you in achieving your goals.

One can make the process simpler by downloading bodybuilding apps on your smartphone that would give you an extra edge on what to do. You can download Fitness Buddy Premium from iTunes at the price starting from Free & $ $4.99, or choose any other free app.

4.Purchase Necessary Equipment

You may need some equipment like a food guide, food scale, fat clipper, yoga smart, dumbbell, bench, exercise ball, weight, and barbell. One also sometimes feels like needy for like a treadmill, sports footwear, yoga pants, yoga tops, etc. to help you in training effectively at home. You can also set up a standard gym at home, and continue your bodybuilding at home with dumbbells, weights, bench, exercise ball, etc.

5. Use These Helpful Routines

Beginning bodybuilding workout with the following well-known routines would be helpful.

Workout your chest with press-ups: Don’t associate press-ups with military punishments because for a bodybuilder with no equipment press-up has to be your best routine. You can do over 200 press-ups for every day that you have to work out.
Triceps: Close grip press-ups are good for the triceps.
Back and biceps: Try doing a pull-up from a tree branch or door frame, and for biceps, you may need to ensure that your arm stretches down fully when going down.
Legs: Working out the legs most times is through squatting, but you may need to lift a weight over your head before you can get it right.

ABS: Working out your ABS does not require equipment, it may include some lying exercises like sit-ups. It needs regular crunches and twisting crunches for a period of time until you see the expected result.

6. Track Your Progress

If you really want to get it right on how to body-build at home. And hence you will need to track and document your progress over time. This is a powerful tool because it can serve as an encouragement to you in times when you are about to quit.

7. Curve Appeal- include These Exercises in Your Routine

Fitness can be intimidating to ladies, moms, and even to men because gyms are always filled up with weird-looking machines, and equipment they are seeing for the first time. However, you can learn tips on how to start bodybuilding for females easily if you have some curve appeal. You can include exercises such as leg lifts, diagonal leg lifts, pelvic lift, pelvic and leg lift combo, side lunge, reverse lunge with the knee lift, jump squat, and classic squat.

8. Get More Committed

Commitment is key when beginning bodybuilding routine at home. Since there is no gym instructor or co-bodybuilder to encourage you into hitting the weight room three times a week. You may need to encourage yourself and keep your commitment high. You can choose Monday Wednesday and Friday as your bodybuilding days. Once you did and now you can use the rest of the days in the week for simple working out like jogging, walking or stretching.

9. Eat Meals That are Ideal for Bodybuilders

You should know that processed and fried food should no longer be a part of your bodybuilding diet. One will need food that has less protein, more vitamin for muscle repair. More carbs to fuel your exercise, and healthy fatty food to quench your hunger. People may need to see a dietician who can help you to plan your weekly meals. Also, you can look up for healthy bodybuilding meals on the internet.

10. Don’t Forget the Golden Rules

As a male or female bodybuilder, you may need to know and always remember these three golden rules; train hard, eats well and sleep well.

In all, we guarantee that if you really follow these aforementioned home bodybuilding tips. Hence I’m pretty sure you can achieve your fitness goals in no time.

FEMALE BODYBUILDINGThe Right Methodology?

Bodybuilder doing exercise with a heavyweight bar inside the gym

Let’s talk about Women Muscle Building Workout Routine. Do you know that a combination of strenuous and resistance training can work wonders by toning up your body just in 6 weeks? Do you need successful different workout routines to wake up your muscles and turn you into the curvy diva that you ought to be?

It is true that many women need guides on how to achieve better curves on their butt and body, flatten their abs, pack up their posteriors, and sharpen their shoulders. But most female bodybuilding workout plans and guides online-only work a single muscle group, instead of focusing on compound exercise that would distribute the work evenly.

Therefore, we shall be discussing women’s muscle building workout routines with some prescribed number of reps. Though our routines are suitable for beginners, everyone can use it. Do also note that you are supposed to engage in this routine at least four (4) times a week. Hence, you can body build with our routine on Day 1 and 2, then rest on Day 3, starting again on Day 4 and 5, then resting again on Day 6, etc.

Workout Routine

Here is out women muscle building workout routine for beginners! Let’s talk about Women Muscle Building Workout Routine.

1. Push-Ups

Push-up, also well known as press-up is an intensive workout routine that was designed to give an uplift to the breast, shoulders and pectoral muscles. It targets to work the upper body and core muscles such as scapular stabilizers, midback, biceps, and triceps. There are many massive benefits of push-ups, which include an increase of functional strength, muscle stretching benefits, enhances the cardiovascular system, promotes muscle building especially in females, improves posture, increases secretion of testosterone, and reduces fatigue.

Directions:

Begin with a high plank position (i.e. Ensure that your hands are well balanced on the ground under your shoulders).
Ensure that your spine is straight (neutral) while on a plank position.

Gradually push yourself up and return to the plank position to complete one rep.
Repeat for 50 – 100 times for each training session.

2. Bench Dips

A bench dip, also known as triceps dip is a medium-intensity exercise that uses your own bodyweight to develop a collection of muscles in your upper body. Bench dips make an efficient weight gain exercise for a female at home because it is very simple to learn and can be done anywhere; all it requires is two sets of benches.

Directions:

Place a bench behind your back with hands fully extended, and position your hands shoulder-width apart on the edge of the bench. Extend your legs perpendicular to your chest, and place it on the second bench opposite you.

You should slowly lower yourself until your arm is fully extended while lowering your butt to the ground, then pull yourself up to the first position to complete one rep.
Repeat for 50 – 100 times for each training session.

3. Pull-Ups

The next exercise on our female workout plan/routine is pull-ups. Pull-up is an activity that involves raising up your whole body by pulling up against a horizontal bar above your full-stretched length. Pull-ups primarily target back muscles and other supporting muscles like arm muscles. Pull-ups have several benefits which include convenience, burn fats faster, strong grip, they have good variations, it increases intensity, works the back to be stronger, etc.

Directions:

Grab a tree branch, pull bar, or any other bar that can support your weight. Pull yourself over the bar, make sure that your eye can see over the bar. You need to slow down yourself until you don’t extend your arm fully. You have completed one rep. Repeat for 50 – 100 times for each training session, or as many as you can do.

4. Body Weight Squats

The bodyweight squat is a simple term for a deep knee bend exercise, it is also one of the best ways to build lean leg muscle or lose weight. Squat may sound trivial to you but it is the foundation of every lower body exercise. Squat works every muscle on your lower body part. Hence, if you want to lose weight, slim down or build your leg muscles, then you need to learn how to squat properly. Some of the benefits of squatting include building muscles, increasing strength, improving hip mobility and increasing general health.

Direction:

Set your feet shoulder-width apart, and your toes slightly turned out. Tighten your lower abs and keep your face straight forward.
Drop your hip to lower your body while simultaneously bending your knees. Make sure that your heels are flat on the floor.
Push up yourself to the former position to complete the first rep.
Repeat for 45 – 60 times for each training session.

5. Walking Lunges

If you want to have a perfect body without lifting a single weight, then you should engage in walking lunge. This is an overall fitness routine that can improve your strength, balance, increase waits flexibility, functionality, symmetrically tone your body, tone your gluteal muscles, etc. All these benefits can be acquired when incorporated into a 6-week female bodybuilder workout routine.

Directions:

Stand upright with feet shoulder-width apart, and your hands on the side.
Take a controlled forward step with one leg while bending your knees. The back knee should touch the ground while the front knee should be pointed 90 degrees.
Stand up and take another step with the other leg to complete the rep.
Repeat for 50 – 100 times for each training session.
You can also grab a weight with your hands to make this exercise more strenuous.

Conclusion

This female bodybuilding workout plan for beginners may not be an all-inclusive list of routines and exercises, but its guarantee that when followed diligently will yield the expected result in less than 6 weeks. You can also include some cardio exercises to your routine. Ensure that you take enough rest, and eat well because you do not need to shy away from calories when strenuously working out your body.

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