Becoming a bodybuilder requires not just muscle building. If you are interested in fitness and muscle building, you need to know how to exercise and eat in order to purposefully build your body, as well as how to penetrate the competitive world of professional bodybuilding and survive in it.
Where to begin?
Find a good gym. You can begin to take shape and build muscle at home, but without the benefits of the professional weight training equipment available in the gym, you are unlikely to be one of those bodybuilders who show off in magazines. In order to become competitive in the future, it is very important to find a good gym in your area.
Get familiar with body anatomy and major muscle groups. Bodybuilders are partly athletes and partly artists. Just like marble or clay for a sculptor, for a bodybuilder, using a certain muscle training technique is necessary to “sculpt” the physique. Determine what goals you set for yourself in bodybuilding, how you want to shape the body, this is an important part of the process.
Priority goals. If you plan to become a bodybuilder, it will take some time to draw up a workout plan. Planning and adjusting the plan will be an ongoing process, so it would be nice to find time to meet with other bodybuilders and trainers to discuss with them what parts of your body you need to work on.
If you are overweight, you should first focus on performing exercises on burning calories to reduce the percentage of body fat before you begin building your torso following the example of Apollo. Start doing cardio exercises to lose weight. For this, elliptical trainers or treadmills, as well as well-known exercises with a minimum of necessary accessories, for example, a jump rope or fitness balls, are suitable.
If you are ready and can start by starting to develop a strength training strategy, focus on complex movements, and then do muscle isolation exercises focused on specific muscle groups that have been identified as having a need for study.
Learn the correct exercise technique. It is very important to try to do various exercises first with an empty bar. Then you can move on to the loaded bar when the correct execution technique is learned.
Take a few lessons from a personal trainer, at least for the first time. There is a likelihood that you will engage incorrectly if no one has shown you the correct technique, which can lead not only to injuries, but also to a waste of time and effort. It is also important to come to the gym to learn from other bodybuilders. Join the community of bodybuilders and start training properly.
How to become a professional bodybuilder?
Bodybuilding is no less serious than other professional sports activities. To achieve significant results in it, you need to work hard and treat training with maximum responsibility. But training in bodybuilding is not all: almost the most important in this sport are observing the daily routine and proper nutrition.
The diet should include a large amount of protein, fat and carbohydrates. We should not forget about vitamins: a simple multivitamin complex, which can be bought at any pharmacy, will be enough for a beginner athlete.
The daily regime must necessarily provide sufficient time for rest, sleep should be at least 8 hours. In this case, you should try to spend as much time as possible in the fresh air.
The first year should not give the body the maximum load, it makes sense to engage no more than 3 times a week. Even with such a frequency, after a year, people around will notice the impressive results of regular cworkouts.
So, the body drawing process includes three fundamental components:
Already during the first 5-6 weeks of regular training, it is necessary to gradually abandon harmful products – confectionery, excessively fatty foods, white bread and rolls, all types of cola. It is necessary to exclude sausages and smoked meats, processed foods and canned foods from your diet.
It is necessary to make a list of foods that should be consumed to satisfy the need for nutrients and maintain good health and performance.
The main sources of dietary protein should be:
- lean meat
- fish and seafood
- poultry meat
- milk and low-fat
During the first 3 months of regular training with weights, we must strive to obtain from natural products about 1.5 g of protein per 1 kg of body weight per day.
The best natural sources of carbohydrates are the following:
cereals (except semolina and polished rice)
dark varieties of pasta
potatoes (preferably baked)
vegetables and fruits
You should not particularly lean on juices – they have a lot of sugar. It is better to buy bread with bran or cereal, yeast-free.
The following foods may be optimal sources of fat:
- unrefined vegetable oil
- fatty varieties of fish
- butter (in a small amount)
Calorie intake of fats should be 20-22% of the daily number of calories. You need to gradually accustom yourself to fractional nutrition within the required number of calories. You can add for yourself a second breakfast. After 2-3 weeks – add another meal 1 hour before bedtime (for example, eat a little low-fat cottage cheese and nuts). No need to listen to those who call not to eat after 6 pm. In fact, it is harmful both for the muscles and for the whole organism. During the first training sessions, you should not take any nutritional supplements other than a good vitamin and mineral complex.
After 2-3 months, you can organize your pre- and post-workout nutrition in accordance with individual goals. This can be a small (15-25 g) portion of whey protein 30-45 minutes before training and a portion of the gainer after training if you want to increase muscle mass.
Those who work on a fat burning program should take 5-8 tablets of BCAA and / or 1-2 teaspoons of glutamine. By the way, when working on mass, you can combine these additives, and with fat-burning training, add 1-3 g of L-carnitine before training.
After another 3-4 weeks, you can enter the morning portion of whey protein, and after a month – add a portion of the protein of complex composition or in tablets before bedtime, bringing the total daily dose of protein to 2-3 g, depending on individual goals.
The total proportion of calories obtained in the form of food additives should not exceed 20-25% of the daily calorie intake.
Six months after the start of regular training, the athlete can already experiment with the entire range of nutritional supplements, depending on his personal goals.
The principle of gradual formation of an optimal diet is very important, especially at the beginning of the journey. A sharp change in the usual diet is potentially dangerous to health, the digestive system is the first to suffer.
Identify the source of livelihood. Bodybuilders do not get a lot of money, so the idea of becoming a professional bodybuilder is akin to the idea of making a living with poetry or painting: it will take a lot of your time and mental energy, but you will also need to take care of the practical side of life. You need to maintain a certain level of income in order to engage in bodybuilding. Bodybuilders often have an easy opportunity to earn extra money where some body weight and physical condition are required. For example, bouncer, security guard, warehouse worker and so on.
In the future, you can try to become a personal trainer, after obtaining the relevant training experience. This will provide you a large amount of time in the gym, in addition with the ability to receive money for helping others train. A win-win option for a motivated bodybuilder.
Get ready for long-term training. It is important to understand that you will not immediately begin training with heavy weights and you will not wake up the next day swollen with muscles, like the Hulk. Bodybuilding will take a long time to see the first results, but with due diligence and dedication, you will begin to notice them. This is not an easy walk. It is a hard battle 24/7. Still decided that this is what you need? Then start your workout.