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Teen Beginner's Natural Bodybuilding Guide
So you decided to get in shape? You are probably asking
yourself where and how do I start. Well I am here to get you
started on the right path towards reaching your physical
goals. This article is for the true beginner that is serious
about getting into shape.
I will admit that when I first started out I had no clue
what I was doing and it is hard to find answers so I have
come up with the main things you need to know about to get
started. Just remember we all have to start somewhere (it
can be hard and grueling), but through hard work and
perseverance you can reach your physical goals.
Motivation
12 Week Daily Workout Log.
Keep Track of Your Goals and Maintain Progress!
First things first, you have to have a reason to put in the
hard work in and out of the gym, and if you forget what your
motivation is you will never succeed.
Yes I know it sounds cheesy but motivation can push you
beyond your physical limitations and it can be the
difference between burning out in a week and becoming what
you always wanted to be. The best way to get motivated is to
set a goal and stick with it.
Make sure you do whatever you need to do to make it happen.
Another good way is to keep a workout log and watch your
progress over time to keep you motivated over a long period.
Once you have the motivation you will be set up to succeed
and it will make sure you give all you can to training.
In order to decide what type of exercise and diet routine
you need you have to figure out exactly what you are aiming
for.
One of the most command goals is to gain mass and for good
reason there is nothing better then to be huge.
Another popular goal is to lose fat and toning; no one wants
to be over weight so if you are I recommend you focus on
this before anything else and it is a good idea to work on
muscle definition.
Gaining strength is the most common goal and it is essential
to maintaining a healthy and productive body.
Mass Training
Mass training involves a special workout that contains
lifting heavy weights at low reps and diet that is super
high in protein, carbs and calories. I recommend for anyone
a three day a week workout because it gives you plenty of
training time and plenty of time to recover. Below are two,
3 day a week, routines that have worked well for me.
Workout 1
Monday/Day 1
Chest, Triceps and Abs
Wednesday/Day 2
Back, Biceps, and Forearms
Friday/Day 3
Legs, Shoulders, and Abs
Workout 2
Monday/Day 1
Chest, Biceps, and Forearms
Wednesday/Day 2
Back, Triceps, and Abs
Friday/Day 3
Legs, Shoulders, and Abs
Make sure you don't work the same muscle group more then
once a week with exception of abs.
Losing Fat / Toning
Losing fat and toning is a unique process because it
combines different types of training such as light weight
training and cardio. When doing light weight training I
don't mean use tooth picks as dumbbells. You should use
weight that you can handle 4 sets or 8 to 10 reps without
hitting failure. You can use the two workout routines I
listed above.
Many people say that they can't lose weight due to their
slow metabolism but there are ways you can jump start your
metabolism such as eating 5 meals a day. When dieting, cut
your calories and watch your carbs.
Also make sure you eat plenty of protein. I would also
suggest plenty of dairy products because it can help you
lose weight and is a good source of protein. I suggest if
you are a beginner to ease into cardio (for example the
first week do 4 sessions a week of 20 minutes and each week
increase as necessary).
Strength
When training for strength I recommend that you do heavy
weight but not too heavy. Remember, you should be able to do
4 sets of 8 reps comfortably without hitting failure. Make
sure you take in a lot of protein with an equivalent of at
least 1 gram of protein per pound of bodyweight.
Add Balance & Stabilization
A good way to increase your core strength is to add in
components of balance and stabilization. A good way to do
this is to incorporate a ball into your workouts because it
makes you balance yourself on the ball better while doing
the exercise.
It is also important to keep proper form. So don't try to
impress people with stupid lifts that could just get you
hurt.
Supplementation
I am not advocating the use of hard supplements for teens
but there are supplements out there that are safe and
effective. I would recommend glutamine, whey protein, and
multi vitamins.
Keep To The Basics
There is a better variety of supplements for people that
have been training a long time and are more advanced, but
for beginners I would recommend that they stick to the
basics. For anyone just starting out and thinking about
going on a supplement make sure you research it and you
understand what it does.
Important tips
Don't overtrain because it will not do anything except
injure and tire you out. For beginners keep workout sessions
an hour or less so your muscles have a chance to get used to
intense activity. Don't try to impress anyone with heavy
lifts and focus on keeping all your exercise in proper form.
And finally keep your protein intake to at least 1 gram of
protein for each pound of body weight and get plenty of rest
because this is when your muscles recover.
Train safe because you don't want to lose the progress you
have made.
"Don't be stupid. Don't do something you will later regret."
by, Zach Couillard
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How to do Natural Cutting and Bulking Phases
Dumbbells vs. Barbells - Which is Better?
How to Increase Your Bench Press
Is a Military Press the same as a "behind the neck shoulder press"?
Teen Beginner's Natural Bodybuilding Guide
What You need to Know About Whey Protein
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