Have you exercised at least thirty minutes today? Have you eaten your daily dose of fruits and vegetables? If you are an adult living in today’s fast-track society, the answer to these questions is probably no.
More likely, you have tried one of the many crash diets which dominate news and pop culture. But are these diets the key to true fitness? What is fitness, and why is it so important for our well-being?
Some common factors are associated with fitness, such as a normal body weight, easy movement of the body, endurance, strength, and high metabolism. Perhaps the easiest definition we can find for fitness is simple good health. But how do we achieve fitness?
A bodybuilder divides his body into 5 regions, and has a set of exercises to do for each. A staggered exercise program will focus on a different region each workout. The five regions are arms and shoulders, back, chest, abdominal and legs. While there are specific exercises that can be done to work any muscle, there are also several core lifts that work a range of groups, and should be included in any exercise plan.
Arms and Shoulders
The arms and shoulder consist of 4 main muscle groups. The forearms are used to raise and lower the wrists, and provide grip strength. They can be worked with normal and reversed wrist curls. The biceps are probably the most well known muscle for beginners. They are the large muscle on the front of the upper arm.
Food requirements for bodybuilders or weight trainers are obviously different from those who are not weight training and focusing on muscle building. And it differs as well depending on what stage in weight training a bodybuilder is at and how old a bodybuilder is.
However, a basic diet that everyone should follow includes a variety of foods. A bodybuilder will require more energy and protein sources, and should put a lot of care and thought into their menu, especially if training for a competition.
Start with carbohydrates, proteins, and fats. Every athlete needs a lot of good sources of carbs, the more basic the better. Carbohydrate-containing foods are foods such as breads, rice, potatoes, pasta, and fruits.
The human body can be divided into five areas for the purpose of muscular development. These are the arms and shoulders, the chest, the back, the legs and the abs. An intense workout schedule will target each of the first four individually at different times. Abs should be included in every workout.
The arms and shoulders are possibly the most popular muscles to develop. They are at least the most popular for the teenage male to worry over the development of. The arms consist of three main muscles – the biceps, the triceps and the forearms.
The biceps are best worked by the traditional dumbbell curl. Variations include the barbell curl and the hammer curl, which is a dumbbell curl with the palms facing inwards. There are several exercises for the triceps, including tricep extensions.
For those just starting out doing bodybuilding workouts, it may seem tempting to start a hard core diet just like what you would see a bodybuilder on TV eat, complete with raw eggs or nutritional supplements. However, in the beginning, it is best to stick to a simple, healthy diet which is high in carbohydrates, proteins, and fats, while low in processed foods.
Some foods you might eat include eggs, lean meats, skim milk, and other lean sources of protein such as soy or fish. For more protein, you might add protein powder to a shake, but this is not necessary for a beginner.
For carbohydrates, eat fruits, vegetables, multigrain bread, and pasta. Avoid taking in too much fat, but you will still want some. If you are working out, you use up a lot of energy, and fat contains a lot of energy to feed the growing muscles.
For the man who is trying to lose weight and tone his body, the best solution is a combination of diet, weight training and cardio activity. This can be a delicate balance, for you want to reduce your calorie intake so that your body begins to convert the fat that has stored to energy, while at the same time giving yourself enough nutrients to properly and effectively exercise.
In order to achieve your goals, you need to realize that there is no quick, healthy solution. There may be some quick solutions, but they can be worse for your health than maintaining the weight.
It is essential to maintain a healthy diet while trying to lose weight. As you are planning on exercising frequently, your body will require certain levels of proteins, energy and nutrients.
Here are some frequently asked questions of beginners and pros alike about bodybuilding:
Q. I just started weight training. How soon can I see some muscle gain?
A. It is difficult to say an exact amount of time, even a range, because the results are not the same for everyone. Too many factors are involved including intensity of your workouts, supplements, diet, and genes. On the average, some muscle gain may be seen within 5 to 7 months of training. There are others who can build more muscles in just 2 or 3 months, some longer. It all depends on the factors mentioned.
Women in bodybuilding have faced a difficult time. Although female bodybuilding first gained a measure of popularity in the 1980’s, they remain a level below their male counterparts. This is partially true because for many, the idea of a muscular woman is unfeminine and violates the gender stereotype.
For this reason prizes in female competitions are typically just a small fraction of those in men’s. Also, the competitions themselves are often judged more on vague notions of what a woman should look like than the more rigorous criteria of muscular development and symmetry used by the men.
However, this is beginning to change. Many thanks to the growing number of women who are ignoring the traditional stereotype, and pushing female bodybuilding to a whole new level. The size of the women in today’s competition is much greater than in the past, thanks to an increased focus on muscle development.
In every activity we do, there are always some unsolicited advice that may not have any truth to it. Unfortunately, bodybuilding and strength training are not exempted from this fact. There are actually a lot of free tips and suggestions that you will hear inside fitness gyms that will not do any good to your weight training. Here are just a few of the most common myths that you may have probably heard of or will soon hear on one of your visits to the gym:.
Myth no. 1: Having big muscles will slow down your movements.
The body part that is responsible for every movement we make is the muscle. Muscles are the ones creating motion to allow each of our bodily movements. Thus, having more muscles gives us more flexibility. Stronger muscles allow for better movements.