Well begun is half done, it is said. The saying equally holds true when embarking on the mission to carve that sculpted body and that too from the ground level.
Achieving a great physique is a journey and not an easy one; hence the start should never be under estimated.If you start with right basics, the journey will become easier. Most beginners think pumping iron in the gym vigorously and lifting heavy weights right from the word go, will result in big muscles.
This is the biggest mistake as muscles are broken in gym, repaired in kitchen and grown on bed, meaning that nutrition and rest are as vital as hitting the gym.
5 Some Basic Tips For Beginners
Warming up is the most fundamental part of any workout schedule both for beginners and professionals. Wholesome warm up avoids injuries, increases flexibility, lubricates the joints, and brings you into the groove. Running, skipping rope, stretching, pushups, pull-ups and squats, all are a part of basic warm up exercises.
Divide your week into two: Upper body and Lower body, “keeping two days for both and rest on the remaining three days. The schedule of upper body includes Bench Press, Barbell Press, Barbell Row, Barbell Curls and Triceps Push downs.All exercises must be performed in 3 sets of 10 repetitions (reps) each. Lower body schedule includes Squats, Leg Extensions, Calf Raises and Crunches. All exercises must be performed in 3 sets, starting with 10 reps and increasing with each set.
The workout schedule is kept limited considering the under prepared body of the beginner and to avoid any muscle tissue breakage due to over exhaustion.
Diet And Nutrition
Keeping the muscles fuelled is as important as stressing them in gym. A normal day in a beginner bodybuilder’s life consists of 6 meals. Breakfast should consist of 2 bananas with a glass of fat free milk, 4 whole eggs and 2 slices of wheat bread.
The second meal or brunch can include any fibrous fruit such as orange, low fat mayo and green salad.Lunch should be inclusive of Steak, Chicken or Fish, 1 baked potato along with 1 cup of fresh vegetables and glass full of milk.In evening pre workout meal, take protein shake blended with ice cream and 1 tbsp. peanut butter.At dinner time take 1 chicken breast, a cup of veggies in 1 tbsp. olive oil while before going to sleep have your protein shake again.
Rest periods are of utmost importance however waste of time they might appear. Studies show that moderate rest periods produce greater levels of testosterone and growth hormones, both very good for muscle growth.Add to that the time your muscles get to relax and actually expand.
Also drink a lot of water while rest periods and keep the body hydrated.
Do’s And Don’ts
Junk food should be totally avoided even if you are trying to gain weight as such food contains bad cholesterol. Another must have is lots of water.Carry glucose or any energy drink to the gym to keep the body hydrated during exercises when the body is losing salts through sweat. Also, doing the exercises the right way is very important for proportionate growth of every body part. Avoid over exercising.