What beginners should do before starting a Bodybuilding Program
1) The first thing you
should do is evaluate your current health to see if
bodybuilding is right for you. In most cases you should be
fine, but seeing a doctor beforehand would be a wise thing
2) Secondly you need to know what your goals are. Your
general choices are: do you want to gain muscle/weight, or
lose fat and maintain muscle? If you try to build muscle and
lose fat at the same time it will be very difficult and
gains will come very slowly and you will get mentally
frustrated and most likely quit altogether. Generally if you
have a lot of fat to lose, I would jump right into a fat
loss program. If you are skinny, I would jump in to a
muscle/weight gain program. Or do you simply just want to
3) If you have access to a bodyfat percent analysis tool,
you can use this as a guideline:
30% bodyfat and above - This means you are obese,
which is classified as a disease in my book (and many
others). If you have this much bodyfat I would immediately
go on a fat loss program and focus on that 100%, don't worry
about gaining muscle just lose the fat first.
20% - 30% bodyfat (for males) - I would personally
treat this range the same as 30% and above category. I would
generally start worrying about fat loss before trying to
specifically trying to gain muscle. And keep that in mind,
when trying to lose fat, muscle gains will either be
extremely slow or non existent because of the lack of
nutrients you will be giving yourself. Beginners will still
find muscle gains during the first couple of months even on
a fat loss program.
15% - 20 bodyfat (for males) - In this range, you
simply need to make a decision for yourself and what is most important to you.
If you want to get real big and muscular it would not hurt to go into a muscle
gaining program. I would still focus on doing some cardio workouts, but not
over do them.
10% - 15% bodyfat (for males) - In this range you
will be pretty lean already and once again the choice is
yours in your decision. Do you want to get leaner? If so you
will want to focus on fat loss, eating less and doing more
cardio workouts. If you want to gain muscle quick, then cut
back on the cardio and up the calories.
10% or lower - In this range you are already super
lean but you may be very skinny with no muscle, in that case a muscle gaining
program will work best for you. If you have lots of muscle and are lower than
10% then you are probably
not a beginner and should not be reading this article :)
4) No matter what personal goal you chose for yourself, have
a set nutrition plan before you begin training. 5-6 meals a
day are an absolute MUST whether you want to lose bodyfat or
5) Have a set training regimen. If you have to, hire a
personal trainer for a couple of sessions to show you how to
perform the basic exercises. Ask for advice on your
routines, either from knowledgeable people in the gym or you
can watch videos online to see how exercises are performed.
6) Choose a gym that will have all the basic equipment
(benches, squat racks, smiths etc). If you go during peak
hours (5pm-8pm) you should try and join the gym with the
most equipment around. This will help you finish your
workout faster and not wait for someone to get off your
machine. Make sure your gym has personal trainers and
helpful staff. Cleanliness is also a MUST!
7) Donít just go to the gym to train chest and arms! If you
want your progress to be fast you MUST train all muscles at
least once per week.
8) Do not tax your body with unnecessary time in the gym. Go
in, train hard and get out of there as fast as you can!
Growth takes place OUTSIDE the gym while you are eating
healthy meals and while sleeping and resting.
9) Cardio training is a good tool for all beginners in order
to help them gain some cardiovascular strength for strenuous
weight workouts. Some beginners may have not done cardio in
a LONG time and their cardiovascular system may be very
inefficient. So I recommend doing at least one cardio
workout a week to get your hormones pumping out smoothly,
this will start shaping you up in the right direction.
10) Increase your protein intake. If you cant get enough in
your diet, then you can always turn to protein powders, the best place to get
your protein powder from is Netrition's Protein Selection.
11) And lastly - TRAINING + MEALS + REST = GROWTH! If one or
more components are missing, growth simply wonít take place
and you'll end up being very frustrated.
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Weight Workout Routines and Info
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Improve Bodybuilding With Health And Lifestyle
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