20 Tips For The Vegetarian Bodybuilder!

Vegetarian eating is catching on with more people every day. Saying no to meat doesn't mean you have to say no to your fitness or muscle building goals!




If you're looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. You hear so much talk about protein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success.

Don't be so quick to jump to this conclusion however. While it definitely is true that protein is an extremely important nutrient to have in the diet, it's not true that you necessarily need copious amounts of it to make progress. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren't consuming any meat products.

Let's have a look at the 20 top tips that the vegetarian bodybuilder needs to know.

1/Get Sufficient Calories
The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.


2/Consume Plenty of Fruits and Vegetables
Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.

3/Don't Neglect Chickpeas and Legumes
For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout.

4/Swap Rice For Quinoa
If you're in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. This is important for the process of muscle building to take place.

5/Utilize Egg White Or Soy Protein Powders
Fifth, it's a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a 'must-have' for your daily diet.

6/Avoid A Heavy Reliance On Processed Foods
One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don't do this. Remember, being vegetarian doesn't mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts.

7/Keep Your Workouts Short But Intense
When it comes to your workout, as a vegetarian you should aim for short but intense workouts. This will help prevent muscle mass loss from taking place and your body relying on protein to get through those workouts. If you were doing very long workout sessions that's when your protein needs will be really elevated, which could get more difficult being on a vegetarian diet.

8/Be Sure To Vary Your Food Choices

Also be sure that you're taking the time to vary your foods in your diet as well. As a vegetarian you may find that it's easy to gravitate to the same foods over and over and over again. Try to prevent this if you can. By making sure to take in a higher variety you will prevent nutrient deficiencies and have better luck with your diet program.

9/Make Use Of Tempeh

 Another protein source that's highly beneficial for vegetarians is tempeh. This one is one that is often overlooked so start finding creative ways to add it to your diet today. Many people find they prefer this over tofu, which is the other main vegetarian option.

10/Consider Going Lacto-Ovo Vegetarian
One thing that you may want to consider, and this will highly be based on your personal beliefs, is going lacto-ovo vegetarian. What this means is that you will include both egg and dairy products in your diet. This will dramatically boost your protein options since then you can include egg and egg whites, cottage cheese, yogurt, cheese, and milk. It will definitely make your life as a vegetarian bodybuilder easier.

11/Utilize Nuts For Fuel
Another great food that you'll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier.

12/Take In Plenty of Flaxseeds, Walnuts, and Flaxseed Oil
For your essential fatty acids, since you likely won't be consuming fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts. These will have to be your primary sources for this must-have nutrient.

13/Start Adding Peanut Butter
Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle. Smear some peanut butter over your bananas, apples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing.

14/Consider Iron Supplementation
One nutrient that you may fall short in without eating any red meat is iron. Since iron is responsible for good red blood cell development, it's not one you want to risk being low in. If you do, you're going to find you're fatiguing a lot faster in your workouts as well. If you plan on carrying out a vegetarian diet for the long term, consider adding an iron supplement to your day.

15/Focus On Broccoli and Spinach Intakes
Two other vegetables that you'll definitely want to think about adding in higher quantities as well are broccoli and spinach. These both will contain nice doses of calcium, which is another nutrient you may fall short in. In addition to both of these, also think about using a calcium supplement.

16/Don't Let Others Get You Down
Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won't see success. Try and block this out as best as possible. If you want to really pack on the muscle, you need to stay in a healthy frame of mind - and their negative influence is definitely not going to help you do so.

17/Eat More Frequently
It's also important that you're making sure to eat frequently throughout the day. Since you won't be taking in as much protein with every meal you eat as someone who isn't a vegetarian, by getting in regular meals you'll help ensure that you do always have that steady stream of amino acids going into the muscle tissues.

18/Monitor Your Body Fat Levels
Since one thing many vegetarian bodybuilders are concerned over is muscle mass loss, be sure that you're regularly monitoring your body fat levels. This will give you a better indication if you are losing muscle mass so that action can be taken to help prevent this.

19/Supplement With Branched Chain Amino Acids
Another important supplement that you'll want to use is branched chain amino acids. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss.

20/Stay Positive
Finally, the last tip is to stay positive. It may take slightly longer to build muscle as a vegetarian, but if you stay positive and keep working towards your goals, you definitely can get the results you're looking for.

Conclusion
So be sure that you're keeping all of these tips in mind. More and more people are turning to this style of eating and it definitely does not mean you need to give up on your fitness and muscle building goals.

How to Gain Weight and Muscle



If you want to gain weight and muscle, that is, lean muscle mass, you will have to engage a two-pronged approach of eating right, and often, and exercising right, and left. This means eating lots of calories, protein and nutrients and weight-training at least four times a week. Try to maintain realistic expectations throughout the process. Take care of your body, rather than the body you wish you had.



Steps

Exercise Right
1.
Weight train four to six times a week.



2.
Focus on exercises that engage lots of muscles at once, rather than specific muscle groups. This can include squats, deadlifts, presses, rows and pull-ups.


Aim to work out your entire body each session. You can also alternate sessions that focus on your upper body or lower body.
3..
Do less with more. Push yourself to lift heavier weights with less reps.


Stay between 8 to 10 and 12 to 20 reps per muscle group. Staying closer to 12 reps of the heavies is preferable. Your sets should last between 40 and 70 seconds.
Your work-outs do not have to last longer than 45 minutes altogether.
4.
Stretch before you lift. Your body builds muscle by tearing apart and then knitting together hearty tissues within your body. Stretching helps will aid your body's recovery between work-outs and help you avoid injury.


5.
Change it up. Every few weeks, try your exercises with a different grip or slightly modulated position. This will engage different muscle groups you may have neglected. Consider keeping a weight journal to track your routines and your progress.


6.
Cut back on the cardio. Cardiovascular exercises are great for increasing stamina and cutting fat, but, unless executed right, not so great for putting on lean muscle mass.


Try to run, walk, or bicycle for no more than 1 hour a week.
Interval training will increase muscle mass while shedding fat. Sprint for 1 minute, and slow down to a comfortable pace for several minutes. Sprint for another minute, and then slow down again. Continue for 30 minutes, 3 times a week.

Eat Right
1.
Try to eat 5 to 6 small meals a day. Getting plenty of protein, carbohydrates and nutrients into your body is essential, giving your body material to build muscle and your metabolism the boost it needs to burn off fat.


2.
Stay healthy. Focus on foods packed with vitamins, minerals, nutrients and calories. These can include turkey sandwiches on whole grain bread with mayonnaise and tomato, protein shakes and fruit smoothies.


Supplement your meals with yogurt, fruit, nuts and healthy fats.
Increase the amount of protein you eat everyday. Some protein rich foods include lean chicken and fish, beans and nuts.
Foods high in carbohydrates and unhealthy fats, such as cake or potato chips, will help you gain weight, but they won't increase your lean muscle mass.
3.
Eat protein-filled snacks before or after a work out, such as protein bars or shakes, yogurts, or fish.


4.
Aim for up to 500 extra calories per day to start, and reduce the number if you gain weight too quickly or find you are gaining fat instead of muscle.


5.
Whet your appetite by drinking fluids, taking walks, and spicing up your meals. If you are having trouble eating enough, drinking fluids between meals, taking walks while you eat and adding different spices to your foods may help.



Live Well
1.
Get plenty of sleep. The body needs recovery time for muscles to grow. Aim for at least 7 hours of sleep every night.


2.
Don't stress. Stress causes the body to release cortisol, a hormone resulting in fat build-up and muscle loss. Do what you can to avoid excess nervousness or tension.



Some Foods to Target
Protein shakes
Fruits, vegetables and plant fats (nuts, peanuts, seeds, peanut butter, almond butter, avocados, hummus, and oils)
Dairy (if you are not high cholesterol)
Potatoes
Foods stir-fried in healthy oil
Cheese pizza and sub sandwiches made with lean meat can be great in a pinch.


Some Exercises to Target
Squats
Pull-ups
Deadlifts
Presses (bench and overhead)
Rows
Snatches



Tips
Consider keeping a journal to track your routines and your progress.
Stock up on protein shakes, energy bars and enhancement foods such as yogurt, nuts and fruits. Eat these between meals and after work-outs.



Warnings
Do not start right off with the super heavies. Build up to them.
Do not over exert yourself. Stress leads to cortisol, and cortisol leads to fat and less muscle. Take a day off after particularly strenuous work-outs, and make sure you get at least 7 hours of sleep each night.
Don't play around with weights, as you may seriously injure yourself. Use exercise equipment carefully as instructed.
If you find yourself gaining fat as opposed to muscle, modulate your diet. Cut out the junk food, excess sugars and saturated fat.

PROTIEN SUPPLEMENTS ARE NOT NECESSARY FOR BODY BUILDING.

By Daryl Laws / Special to the
Times-News
Published: Monday, February 11,
2013 at 15:41 PM.
Q: Do I need to use a protein
supplement or a pre-workout
energy supplement? The advice
of the bodybuilders in the gym,
one of whom has won the Mr.
Alamance, is that you can’t
grow without them.

A: No matter what the muscle
heads in the gym or the
advertising in the muscle
magazines "report," you will
grow tremendously just fine by
eating, as long as it’s the
nutrition your body needs. While
protein supplements are a
convenient option to assist you
in consuming the protein
necessary for consistent growth,
they are not a necessity.
The "Golden Rule" of protein
consumption is one gram of
protein per pound of body
weight. Bodybuilders, in their
efforts to force growth, will train
their muscles to a point of
exhaustion and use from 1.5 to
2.5 grams of protein per pound
of body weight.
For a 200-pound guy, this can be
300 to 500 grams of protein per
day. In the off-season, this is only
a portion of the 4,000 to 7,000
calories a day a bodybuilding
athlete may eat. Often this kind of
food intake may be necessary
considering the intensity of their
training, their body’s need to
recover, and in some instances,
PED use.
We had an 18-year-old kid who
came in weighing 168 pounds
and carried 8.9 percent body fat.
His protein use was maintained
at 190 to 200 grams a day. Only
40 grams of that came from
protein, a supplement with the
rest coming from food.
Additionally, he trained four to
five days a week, but on the days
he did not train, he didn’t use a
supplement. The majority of his
protein was from fish, chicken,
beef and eggs. He used a whey
protein supplement on training
days within 45 minutes after his
workout because of the easy
absorption rate of the whey
protein.
Exactly 12 months later, this kid
had increased his body weight
by 30 pounds to 198 and was
only 8.5 percent body fat. Lee
Haney didn’t use protein
supplements. After our workouts,
he would have two chicken
sandwiches on whole wheat
buns from the restaurant across
from his gym, "Animal Kingdom."
He won the pinnacle
bodybuilding title, Mr. Olympia,
eight times without supplements,
and the young man put on 30
pounds of muscle with limited
use of them.
While a useful tool, protein
supplements aren’t a necessity.
As for pre-workout energy
drinks, they are not even close to
a necessity. They can help you
achieve a good pump, but that’s
about it. The energy boost you
get is artificial and in time, they
tend to lose their effectiveness.
Eating healthy and training hard
will take you a long way toward
your goal. God bless and keep
training.
Daryl Laws is a certified personal
trainer and owner of Body
Unlimited Inc., 325 Holly Hill Lane,
Burlington, N.C. 27215. Contact
him at (336) 538-0012 or
daryllaws@aol.com

Lifting Workouts to Get Cut

 Getting cuts is a buzz amongst bodybuilding freaks! Considering this fact, I have provided some exercises which can be included in the lifting workouts to get cuts and also some tips on the same.

It is a well-known fact that most of the youngsters nowadays are looking out for huge and well toned arms. However, there are many who strive to get cuts on their bodies! And now, here's the third fact.. there are people, who eagerly crave for huge and well toned muscles as well as getting a cut! Well, that's interesting! But let me tell you, achieving both the goals is quite challenging and difficult, but definitely not impossible!! You can certainly build those 'massive muscles' and at the same time develop cuts on your body. Weightlifting routines to get cuts is the best and a popularly followed method of achieving your goals. However, these weight training workouts to get cut, strength training exercises and muscle building routines, need to be planned properly you also need to do it in the supervision of a qualified physical trainer. Not only this, but there are many more factors to be discussed in detail.

Tips for Weightlifting Workouts to Get Cut


Now, understand that your intention is to get a huge body as well as developing cuts is a difficult task requiring a lot of commitment towards self health and also dedication towards exercises. Therefore, consider reading the following tips, that would help you achieve your goals in a healthy manner.

Workouts and Exercises




Performing regular workouts and doing all the exercises properly is the key to gaining huge muscles as well as cuts. You need not spend hours in the gymnasium, doing intense workouts and sweating it out all at once! An hour of workout, that targets all the muscle groups properly by including at least one exercise for every muscle is more than enough. Start your workout with a good warm up session and some stretching exercises. Remember, lifting heavy weights is the most important factor of your lifting workouts to get cuts. The heavier the weight, the more intense and beneficial the workout gets! Intense repetitions will result in fast usage of energy, a part of which will be spent in developing muscle size and cut and the other part will be spent in lifting those heavy weights. 5 - 8 repetitions would suffice. Some experts recommend 6 - 9 repetitions, however get it sorted out with your physical trainer and find out which one would be suitable for your body.

Diet

Increase in the calorie intake is suggested. Certainly to increase muscle size and become 'big', increasing the calorie and protein intake proves effective. However, here the challenge (rather twist!) is, that on one side you are looking out to increase your muscle size and therefore eating a lot, on the other side, you also want cut and therefore do not want too much of fat to accumulate in your body. So how can you strike a balance between both? Well, the answer to this, monitoring the calorie and protein count and eating enough, just to fulfill the objective of muscle gain! You can do this by eating food that will not make you fat, and at the same time provide you with adequate protein and calories!

Fat Burning Exercises
By fat burning exercises, I mean to say cardiovascular exercises. Surely, these exercises should form an important part of your lifting workouts. Now, some might question that, why are cardio exercises advised along with lifting workouts to get cuts? Let me tell you the reason behind this logic. Your intention is to gain cuts as well as build muscle. For this, you are eating a lot and also have increased your calorie intake. Hence, now you need to balance your heavy diet and also the heavy workouts. Cardio exercises are the best way to do this! Perform cardio exercises for about half an hour or 40 minutes, but not more than that! Otherwise, there are chances that your body might get over exhausted and you would lose the muscle size and shape. Remember your focus is to burn fat and not muscle. Therefore, see that you get a cardio workout prescribed from your physical trainer, that will burn enough fat and at the same time preserve muscle.

Exercises
Mentioned below are some exercises, that would help you in your muscle building endeavors. Need not perform all of them everyday. Include at least two of each in your workout and keep on interchanging combinations.

• Biceps: Bicep curls, preacher curls, hammer curls and bicep concentration curls.
• Triceps: Tricep press down, lying barbell extensions, tricep dumbbell extensions and tricep dumbbell kick backs.
• Shoulders: Side lateral raises, front lateral raises, shoulder press and bent lateral raises.
• Chest: Bench press, incline bench press, pec deck and dips.
• Back: Bent barbell rows, T-bar rows, one arm dumbbell row and pulley rows (seated).
• Legs: Hack Squats, sit ups and calf raises.
• Forearms: Wrist curls.

Apart from the above mentioned exercises, you can include other ones in your workout routine to get cut! However, see that you get your workout plan or exercise programs and balanced diet program prescribed from a qualified physical trainer and dietitian.

 

Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Find greater!muscle-building success with these 9 important tips!
          Nine Bodybuilding Tips For Teens
1. Plan Ahead And Execute

Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Because most of us are not professional bodybuilders and therefore have schoolwork, jobs, and extracurricular activities to worry about, the ability to plan and execute is the key to maintaining a consistent diet and workout plan.


The worst approach is to train "when I'm free" and eat healthy "when I can" because that type of attitude is too vague and doesn't hold oneself accountable.

Instead, plan your day ahead of time - know when and how you will train and what you will eat throughout the day. This may involve skipping out on leisure activities or preparing and packing food for the road, but the progress will be worth it. And also leave room for the unexpected by always knowing that workouts and diets will get interrupted by everyday life. How quickly and effectively you get back on track is very important.


For example, I used to plan my workouts around my classes in college, with rest days scheduled for my most hectic days. I would also wake up before classes to pack salads, sandwiches, and snacks to eat throughout the day, sometimes carrying around 3 full meals in my gym bag. It was a hassle at first, but after a week or two, it became second nature.

2. Train Properly

The gym is a place to train and train properly. That seems like an obvious and unnecessary statement, but I often see people, especially younger individuals, using the gym improperly. Some come to check out the women in aerobics classes, others come to socialize with their friends, and still others come simply to show off and display their strength and power.


While the first two groups are an annoyance to gym goers everywhere, falling into the third category can lead to serious injury. Honestly, no one really cares how much you can lift unless you can heave record-level weights because gym patrons are there to execute their own training.

Injury Prevention Articles:

*Keep Back Pain From Taking Over Your Life! - By Christopher Mohr
*Back Pain: How Exercise Can Help. - By David Robson
*Bodybuilding Sins That Cause Back Pain. - By Jesse Cannone
*Other Injury Prevention Articles...


Therefore, you should not focus so much on throwing around ridiculous weights but on lifting the heaviest weights that still allow you to maintain good form. Good form will not only allow you to avoid injuries, it will lead to gains and allow your muscles to develop proportionally.

For example, my approach to the bench press is to use a heavy weight that I can lift 6 to 8 times while keeping my grip a bit wider than shoulder width, my back flat on the bench, and my feet flat on the floor. Once I start arching my back, shifting my feet too much, or bouncing the bar off my chest, I know the weight is too heavy.



3. Train Proportionally

The bench press and different curl stations always seem to be occupied, while many squat racks and leg stations are idle. Bodybuilders naturally love to train very visible muscle groups such as chest and arms, so exercises that target these areas are the most popular. Don't fall into this trap because you will quickly become disproportionate and asymmetrical.

If you plan to compete in bodybuilding competitions, you will receive very low marks for this type of figure. Be sure to train your lower body in addition to your upper body, and don't overlook less popular muscles such as forearms, obliques, and calves. These muscles are often the difference between a good physique and a great physique. Lastly, be sure to self-assess as well as having a third party assess your development every few months.


4. Remember To Rest

Lifting weights does not cause your muscles to grow; the recovery period is what leads to gains. Too many beginners think that the more you train, the more you will grow, and this is simply wrong. The opposite is actually true, and rest is a vital component in any bodybuilder's regimen that should both be scheduled and randomly allotted based on soreness and fatigue.


When you train a muscle or muscle group, the resistance causes fibers to tear slightly. Afterwards, the body essentially repairs and rebuilds these damaged muscle fibers through protein synthesis with various available amino acids.

Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.




Each rebuilding phase results in a slightly larger and slightly stronger muscle. These phases require proper nutrients and time, so if you constantly train a certain muscle group or don't get adequate rest or sleep, recovery is stunted.


 I personally aim for about 3 days rest for major muscle groups such as chest, back, and quads. Smaller groups such as abdominals are given about 2 days rest.


If you are a beginner, though, soreness will be markedly higher, so be sure to rest and recover even more to be on the safe side.



5. Because More Isn't Always Better

Like life in general, too much of a good thing can turn bad. The unfavorable consequences of too much training were discussed above, and the same rules apply to protein.


The bodybuilding community is known to stress (and potentially overstress) the importance of protein consumption. While it is absolutely true that adequate protein is necessary for successful protein synthesis and muscle growth, there is such a thing as too much protein.


 When involved in a training program, you should consume between 1 and 1.5 grams of protein per pound of bodyweight. Where you are should be determined by your overall goal, so if you're looking to cut down, stay towards 1 gram per pound, and if you're aiming to bulk up, consumption should be on the high end. 

Too much protein will simply go unused by the body and be stored as muscle glycogen, then fat. So if you are eating a lean protein source at every meal in addition to snacking on products such as dairy, you probably don't need multiple protein shakes throughout the day.



6. Keep Things New And Fresh

If you are just starting resistance training or bodybuilding, those first few workouts will leave target muscles absolutely fatigued. You will walk funny, perform everyday actions gingerly, and feel pain with the slightest of movements. This is good, however, as it is a signal that you are well on your way to making gains.


You want to be able to experience this 'good' pain (although not to the same extreme as when you first started) after every session, so I am a big proponent of varying workouts and diverse training techniques. The human body is naturally inclined to acclimate and adapt in order to avoid stress.



By doing the same exercises day in and day out, you are giving your body time to get used to the routine, which will result in lower and lower effectiveness. This is often known as a plateau, and it is an enemy of all bodybuilders.


So when you get to a point when certain exercises are too easy and you are not sore afterwards, it is time to increase the weight, vary reps, add drop sets or forced reps, or pick new exercises all together.


7. Supplements Are Tools, Not Miracles

Supplements are used to reinforce and complement a well-rounded diet and exercise program. If you train adequately and follow a clean diet, supplements can help you develop muscle, eliminate fat, generate energy, and recover.


For example, protein powders are a fast, easy, and cost-efficient way to meet your daily protein intake because it is often impractical to carry around cans of tuna or pieces of chicken. Supplements DO NOT, however, replace hard work and dedication.


Too many people have the gross misconception that because they take a certain pill or powder, they can slack off at the gym or raid the refrigerator. This type of mentality can greatly sabotage your goals because the progress lost by skipping workouts and the extra calories consumed by overeating far outweighs the benefits of supplementation.


For example, if you think that you can eat more because you are on a fat burner, consider this--one dose of most common fat burners allows you to expend about 150 extra calories a day, the equivalent of one and half cans of soda.

8. Do Your Research

The teenage body is markedly different from the adult body, and these differences must be considered when supplementing. Mainly, teenagers are still undergoing hormonal and psychological changes. Add to this the fact that the common teenage bodybuilder is a lot less informed about supplements than the average adult bodybuilder and the message is clear--be cautious and do your homework.


Do NOT simply take a supplement because your buddy, a famous bodybuilder, or the guy on the late night infomercial does. Instead, do some research. Consult a variety of sources such as medical studies, reputable magazines, and trusted individuals to see exactly what you're getting into.
Bodybuilding.com:
Supplement Guides.
Easily find the products you're looking for with our categorized ingredient pages. Get full info on each product!

Be sure to figure out what the supplement does, how it does it, the recommended dosage, potential side effects, and the ingredients, among other things. If you plan to take a variety of supplements, be sure to find out how these various substances will interact with one another.


For example, I have found through research and personal experience that some casein protein combined with an L-Glutamine supplement at night helps me recover more effectively and feel renewed for my morning workouts. So the more you know, the more effective your supplementation will be.


9. Do It For Yourself

The last piece of advice I want to impart on teenage bodybuilders and all other readers is probably the most important and overarching piece. The motivation and drive to body build should come from yourself. In other words, the diet, the training, and the sacrifices (and there will be many) should be because you want to improve yourself and push your body to its limits.



As trite as this may be, you should not start bodybuilding to impress or please others. While this may very well happen as a result of your efforts, they should not be your primary motivation.

I say this because there will be many days when you find it near impossible to get out of bed or perform that last rep. The cute girl from your algebra class won't be there to help you get through it. Success will only result if you truly enjoy what you are doing and what will result.    

  Bodybuilding Tips:

• Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
• Take bodybuilding supplements (high in protein and carbohydrate).
• Never allow yourself to go hungry. Eat snacks in between main meals.
• Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks.
• Macronutrient Intake
  
  Protein intake - 30-35%
  
  Carbohydrate - 40-45%
  
  Fats - 20-25%
• Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation).
• Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity       muscle endurance workout to promote both growth and strength.
• The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining.
• Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running,  jogging, biking, stair climbing, swimming, etc.
•  Perform whole body muscle workout atleast once a week.
•  Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training.
• Use full range of motion and alternate reps by working slowly, moderately and then with fast pace.
•  Cardiotrain with heart rate 65-75 % of max heart rate.
•   Proper rest is essential to enhance and then maintain your natural advantage.
•   Make sure that the train body part is fully recovered before you retrain.
•   Protein intake should be equal to 1gm per pound of body weight.
•   Carbohydrate intake should be relatively high 60% of total calorie intake.
•   Limit fats to 10-20%.
•   Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk).
•   Paitience and discipline are neccessary to reach and maintain goals. 

NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful.

Bodybuilding Tips For Beginners

• Choosing a gym becomes one of the foremost concerns of bodybuilding. Make sure that the gym you choose is a clean and well-equipped one, with a good ambience. A gym that is nearby to your place will save your time apart from being convenient.
• It is very important to set realistic goals for yourself. Remember, you need to strengthen your muscles, before building them. Time does not have a relation with bodybuilding. It does not count how fast you build your body, but how much you can.
• Your mental frame of mind has important connection with your body. Remember, when your mind thinks positively that you can develop, your body respond automatically.
• Finding a training partner can prove to be very beneficial. You can have healthy competition with him. It would also help in motivating you to workout harder.
• Since you are in the initial stages, explore the different exercises. It will give you an idea about which exercise works best for you. A greater understanding of your body will lead to better results.
• A frequent change in training program can act to your advantage, such as a change in the rest time between sets and exercises. Remember, to train every body part once a week.
• You must realize that every day is not the same and that some days your body would work better than the rest of the days. Do not stress out your body, when it calls for rest.
• Before plunging to weight lifting exercises, make sure you indulge in some basic warm-up and light cardio stretches. This would improve your body flexibility and also minimize the risk of injury.
• Balanced diet is also an important consideration to make during bodybuilding. Consume four to seven small meals a day. Indulge in a lot of protein and carbs diet. Taking carbohydrates after the workout acts beneficially. On the contrary, impinge on fat, sugar and salt usage. Instead, go for low-fat or non-fat products.
• Choosing an exercise routine can be advantageous. An effective workout will include legs (squats, lunges, leg extensions, leg curls and leg press), shoulders (military press, dumbbell raises and side laterals), chest (bench press, flyes and dips), back (pull-ups, rows, deadlifts and lat pull-downs), arms (ez-bar curls, barbell curls and dumbbell curls), abs (hanging leg raises and incline crunches) and cardio (for the heart).
• It is very important that you should keep breathing while performing workouts. This way you would supply oxygen to the body, which is very necessary for muscle growth.
• Proteins are the building blocks of our body. Consuming protein powder supplement or shakes can be useful in achieving lean muscle mass.
• Lastly, take appropriate rest and do not over stress your body. Remember. It the only way your body would regain back the strength for the next day's workout.