10 Facts Every Bodybuilder Should Know
10 Facts Every Bodybuilder Should Know
Here are some facts that we believe every bodybuilder should know.
In bodybuilding, there is many various methods and processes in ways which to succeed. Taking for example what foods to eat? High fat, Low fat? High carb, Low carb?
All of the information out there can be very confusing, especially to a newcomer. So we decided to put together this simple 10 fact article that we believe will be a good start
to your success in building your perfect body that you desire and deserve.
Get Enough Sleep
Getting enough sleep if very important as is helps assist the protein synthesis. What is protein synthesis? It’s the converting of amino acids to proteins to repair and rebuild.
Sleep also assists testosterone and growth hormone manufacture. Be sure to have a high protein meal before bed so that your body has enough protein to continue repairing itself
while you are getting your 8+ hours that are recommended. Here is a few tips to help you get a good nights sleep.
- Listen to relaxing music
- Always go to bed at the same time
- Do not watch TV or use electronic devices 2-3 hours before bedtime
- No alcohol and No cigarettes
- Have a warm bath or shower before bed
Lift Progressively Heavier Weights
The beginner bodybuilder should aim to achieve a certain number of reps at first with a certain weight example: 15 reps @ 50 kg then try to add on a couple kg’s every week.
There is a lot of talk on how lifting heavier weights doesn’t always work and that lifting lighter weights with more repetitions can do the same. While we do agree that more reps
with lighter weights are great for getting yourself shredded we still think that progressive heavy lifting is the key to building mass.
Eat One Gram Of Protein Per Pound Of Body weight
In the body, a protein is a special type of molecule that is comprised of substances known as amino acids. Think of amino acids as the “building blocks” of proteins, without the requisite amino acids, the body can’t create protein molecules.
When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids they’re comprised of, and then uses those amino acids to build its own proteins.
If you eat too few grams of protein every day, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired.
Protein is probably the second most important variable, after training intensity, when it comes to building size. Here is a list of a few foods that are very popular within the bodybuilding world.
- Lean beef
- Salmon / Tuna
- Cottage cheese
- Whey supplement shakes
A boost of positive thinking when you’re running that last half-mile or busting through your last set of squats helps you finish your workout. It’s the consistent implementation of positive self-talk that improves your results over time. By increasing your positive emotions and energy, you convince your brain’s fatigue reflex that yes, you can go just a little bit longer.
Positive thoughts can be especially empowering. By having a negative attitude, you may only be setting processes in motion that make losing weight and building muscle more difficult. When you hold a negative image of yourself, you may be robbing yourself of energy that is essential for workouts. It’s easy to convince yourself that you’re not seeing results and feel powerless or unmotivated. You must learn to turn those negative thoughts into positive ones that are going to fuel your motivation for a great workout.
Take Care Of Your Stress
Whether you are an elite athlete or just engaging in a routine exercise class, if your brain is struggling to process information, then you’ll fatigue more quickly—mentally and physically. Making matters worse, when your stress levels are high, typically trumps patience, which is not helpful at the gym or anywhere else.
Here are some sure fire ways to get rid of the excess stress in your life.
- Practice deep breathing exercises
- Do not associate with negative people
- Eat a well balanced diet
- Try yoga
- Write a journal
- Get out in nature
Get Your Cardio On
The main purpose of aerobic or cardio exercise is enhancing respiratory and “circulatory system” efficiency, and as a result, making our heart and lungs healthier, stronger and enable them to work more efficiently. When you are told to increase cardio, it simply means to perform exercises that will increase your heart rate to your “target heart rate zone” and improve the circulatory system. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts.
Try doing your cardio on Mon, Wen, Friday and see how your body reacts to it. I personally do a 60 min walk every morning at start off my day!
Be Sure To Eat Your Fats
The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.
You as a bodybuilder needs fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.
It is recommended that saturated fats (animal fat, solid at room temperature) are avoided as they are known to contribute to various health problems, including heart disease. However, bodybuilders are advised to include a certain amount of saturated fat in their diet as it is thought cholesterol (often found in food which contains saturated fat) and saturated fat, in addition to all other fat sources, boosts testosterone levels, which, in turn, contributes to gains in muscle size.
Here is a few healthy fats for you to go by
- Coconut oil
- Extra virgin olive oil
- Omega 3’s (Salmon)
Do Not Over train
Over training for the bodybuilder occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. Over training can be described as a point where a person may have a decrease in performance and plateauing as a result from failure to consistently perform at a certain level or training load exceeds their recovery capacity.
Up to 10% of elite endurance athletes and 10% of American college swimmers are affected by over training syndrome (unexplained under performance for approximately 2 weeks even after having adequate resting time).
Listed below are some of the common effects and cited signs of over training.
Over training may be accompanied by one or more concomitant symptoms:
- Persistent muscle soreness
- Persistent fatigue, this is different from just being tired from a hard training session, this occurs when fatigue continues even after adequate rest.
- Elevated resting heart rate, a persistently high heart rate after adequate rest such as in the morning after sleep, this can be an indicator of over training.
- Reduced heart rate variability
- Increased susceptibility to infections
- Increased incidence of injuries
- Mental breakdown
- Early onset of fatigue
- Decreased aerobic capacity
- Poor physical performance
- Inability to complete workouts
- Delayed recovery
Allowing more time for the body to recover:
- Taking a break from training to allow time for recovery.
- Reducing the volume and/or the intensity of the training.
- Suitable prioritization of training.
- Splitting the training program so that different sets of muscles are worked on different days.
- Increase sleep time.
- Deep-tissue or sports massage of the affected muscles.
- Self-massage or rub down of the affected muscles.
- Short sprints with long resting time once the athlete is able to continue with light training.
- Ensuring that calorie intake at least matches expenditure.
- Ensuring total calories are from a suitable macro nutrient ratio.
- Addressing vitamin deficiencies with nutritional supplements.
Bodybuilding supplements for the bodybuilder are dietary supplements specifically marketed to those involved in bodybuilding, weightlifting and athletics. Among the most widely used are vitamins, protein, branched-chain amino acids (BCAA), glutamine, essential fatty acids, meal replacement products, creatine, weight loss products and testosterone boosters. Supplements are sold either as single ingredient preparations or in the form of “stacks” – proprietary blends of various supplements marketed as offering “synergistic advantages”. While many bodybuilding supplements are also consumed by the general public, their salience and frequency of use may differ when used specifically by bodybuilders. They may be marketed as a product to replace meals, enhance weight gain, promote weight loss or improve athletic performance. Annual sales of sport nutrition products in the US is over $2.7 billion (US)
Here are some supplements you should try taking.
- Branched Chain Amino Acids (BCAAs)
- Protein Bars and Powders.
- Conjugated Linoleic Acid.
The biggest tip I can offer to anyone is educate yourself. Regardless of using a trainer, nutritionist or coach, you need to have an understanding as to why they are giving you the advice they are providing you. Also, educating yourself is never a bad thing and it may help you determine what questions you should be asking.
There are a ton of books and videos out there on the internet be sure to check them out and give your brain a workout too!