As a bodybuilder, you need trainers who understand one of your main areas of focus is symmetry and muscular balance that causes shifts in symmetry due to injuries
You need biomechanical experts who understand correctives as well as muscle growth on a whole another level to give you the competitive edge
- As we age muscle mass naturally decreases, but strength training can help prevent or minimalize this occurrence.
- Strength training increases bone density and reduces your risk of fractures.
- Strength training helps your joints stay flexible and reduces the symptoms of arthritis.
- As you gain muscle mass your metabolism gets a boost, and your body begins to need more calories for survival.
- Strengthening exercises can increase flexibility and balance as people age, reducing falls, and injuries.
It is time you had knowledge of personal trainers that enable you tone, put on muscle mass, and develop symmetry in muscles that are hard to get cut
- Manage blood sugar
- Build strength and stamina
- Joint support
- Build healthy bones
- Gives you a little wiggle room in your diet
- Muscle makes you more self-confident
- Raises your metabolism to help maintain weight and fat loss
Bodybuilding is a program where exercises are designed to enhance the human body’s muscular development, as well as promote general health and fitness. As a competitive activity, bodybuilding aims to display in artistic fashion pronounced muscle mass, symmetry, and definition for overall aesthetic effect. A wide variety of equipment can be used to get results.
LIFT PROGRESSIVELY HEAVIER WEIGHTS
A fundamental requirement for anyone wanting to achieve muscle growth is to increase gradually the amount of weight lifted from session to session. This increases the intensity of the session and ensures the muscles are subjected to the demands they need to grow. The beginner bodybuilder would first aim to achieve a certain number of repetitions, with a certain weight (say 10 repetitions with the 45lbs bar on the bench press, some people can cautiously start higher in weight). The next week add 5lbs and continue doing this every week until you can only complete 6-8 repetitions with good form. Now your aim will be to complete 10 repetitions with the weight you are currently achieving 6-8 with. The only way to progress in bodybuilding is to subject the muscles to greater a greater level of intensity on a continual basis known as progressive resistance training. As you get more experience you can periodize your workouts playing with sets, reps, and rest. A plateau may ensue if the same intensity is applied to the muscles day in day out. A plateau will halt progress and could diminish results. If you cannot continue to gradually increase your training weight, overtraining might have occurred and this will need to be addressed with a professional before further gains can be made.
GET ADEQUATE SLEEP
Sleep will assist the protein synthesis that is needed for growth and repair before going into your next training session. Sleep also assists in your testosterone and growth hormone production. One thing to remember about sleep is the fact it often means 8+ hours without food. This could spell disaster for the serious lifter as the muscles might eventually begin to break down their structure to supply glycogen to the brain and other organs (gluconeogenesis). You should eat a high casein protein (it takes longer for your body to digest this protein vs whey) meal before going to bed, and one immediately upon rising (if aerobic training is not planned for that day). Sleep can be variable per person, but the consensus seems to be seven to nine hours per night. If you struggle with sleep try taking a warm bath before bed, listen to relaxing music, eat a small amount of slow digestion carbohydrates, set a bedtime, avoid bright acreens, and look into melatonin or other natural sleep aids.
DEVELOP A POSITIVE MENTAL ATTITUDE
This has nothing to do with a pure belief in making something superhuman happen. However, there is a psychology behind training where improvements will happen if one is able to approach each session with confidence and an expectation they will achieve their training goals. If one is experiencing negative feelings, this will have a negative impact on their training. You should go into each rep with a clear mind focused only on your form. As a competitor, it can be hard not to develop a negative self-image focusing on perfection, but take the middle ground where you understand what needs to happen for growth without losing perspective of how much you have achieved. Tips are to visualize greatness, develop and maintain a positive attitude, find other positive people, practice positive self-affirmation, and practice mindfulness meditation.
Negative stress is one of the most destructive things you will encounter on your road to muscle toning. No one can escape being stressed because it is natural and our survival is dependant upon it. When possible negative stress should be avoided for it can undermine any attempt to relax, heal, and repair. A few examples are smoking, drinking too in excess, negative thinking, arguing, and lack of sleep. Stress causes the release of large amounts of the body's main stress hormone called cortisol. Cortisol plays a major or minor role in constricting arteries, blood pressure, downregulating organs in preparation for fight or flight, and utilization of protein tissue while enhancing the storage of fat. Helpful stress-management techniques are eating healthy, exercising regularly deep-breathing techniques like mindfulness meditation, an optimistic attitude, and coping strategies for when you encounter life's speed bumps.
Aerobics are essential to muscle growth despite the false notion going around that they hinder muscle growth. Aerobics when done correctly for a person-specific training needs will enhance the metabolisms' ability to burn fat and remove waste products all while transporting oxygen and nutrients to the muscles where they are used for growth and repair. The key with aerobics is to carefully plan them so as to achieve the correct duration and intensity of activity without hindering your strength training regimen. Low intensity and medium duration around 45 should be sufficient for bodybuilding purposes. A brisk walk remains probably the most popular. This is due to our energy systems using primarily fat at aerobic lower intensities called beta-oxidation.
Fat consumption is a massive debate in our society. The fact that we have labeled some fats good and bad makes this even more complicated. Until we have defensive research a middle road should be taken unless a health professional has specifically put you on a Keto based diet. What we can say is avoid trans fat from processed foods, if you are going to eat saturated fat make it from a grass-fed or a natural source over a processed one, omega 3s should be sought after in the diet as well as mono and polyunsaturated fats. The essential fatty acids (EFA's: Omega-3 alpha-linolenic acid and Omega-6 linoleic acid) are the fats most often referred to as beneficial for bodybuilders. Omega-3, found in all cold-water fish, and Omega-6, found in evening primrose oil, and safflower and sunflower oils serve a variety of functions and should be included in anyone's diet if general good health is sought. Some of these functions include: The enhancement of peroxide production thus helping to build the immune system, regulate immune and inflammatory responses, joint maintenance. A newer fat that has come up is MCT which helps with insulin levels that can be fun in coconut fat. It is probably best to include essential fatty acids primarily, as their functions are more conducive to overall health, while saturated fats are to be included, but in smaller amounts.
The condition of overtraining has a number of symptoms. The main symptoms are loss of motivation, plateauing, decreased progress, and eventually loss of muscle mass. Overtraining stems from a continuation of training past one's physiologic limits to recover. It takes a lot mentally to be a bodybuilder, but this is a double-edged sword with knowing when to push and when to rest. Symptoms of overtraining are elevated waking pulse rate, elevated morning blood pressure, increased joint and muscle aches, headaches and tremors, tiredness, listlessness, insomnia, loss or decrease in appetite, injury, illness, chronic fatigue, insatiable thirst or dehydration, susceptibility to colds and flu, frequent minor infections and altered function of the endocrine, immune, and central nervous systems, (physical) and increased apathy and irritability, mood and sleep disturbances, depression, anxiety, reduced ability to concentrate and lack of appetite (psychological). You can prevent overtraining by limiting training sessions to 45-minutes or less, getting proper relaxation and sleep., making gradual increases in training intensity over a period of time, taking days off, eating a nutritious diet.
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