Bodybuilding For Beginners: Everything You Need To Know!

With more people shifting to bodybuilding and being conscious about their physique, it has become rather a necessity than some short-term trend. But having a fit body is not just about going to the gym, it requires more than that. Beginners or people with a newfound interest in fitness might embellish the concept, but what they do not know is getting the body of your dreams is not a single-day job. This blog will enlighten you about the elements of bodybuilding: diet, workouts, consistency, and more. Before we dive into the complexities, let’s get to know what it is. 

What Is Bodybuilding 

It is a form of strength training workout aimed to promote muscle development. You perform resistance training, weight training, and other such exercises to improve your overall physique including body symmetry and composition. It is not just about physical exercises but following a routine that consists of discipline, commitment, and a healthy lifestyle. To build your body, you must work on your mental health along with your physical health. 

How Beginners Can Start Bodybuilding

As mentioned before, maintaining a fit physique has its complexities. Getting your body in shape is the result of commitment. Here is how to start: 

• Build a workout routine and know the exercises 

As a beginner who is not habituated of workout routines, the first step should be developing a routine. Divide your week between cardio and strength training. Make sure to target specific muscles and practice regular workouts. Understand the number of reps and sets suitable for your body and practice accordingly. Know how much your body can endure and which exercises work for you. 

• Eat healthy 

You can’t build a healthy body if you are not eating healthy. Make sure to curate a diet plan and abide by it. Eat food enriched with protein, healthy fats, vitamins, carbs, and more. Keep your body hydrated. You can also consume protein supplements such as MuscleBlaze High Protein Supplements to fulfill your body’s need for enough protein. 

• Track your goals 

Working out and healthy eating are essential but knowing where you have reached and tracking every detail is equally important. Tracking your reps, sets, and meals, continuously helps you configure the progress of your goals. Looking at that, you can know where you are lagging and what improvements you need. 

Bodybuilding Exercises For Beginners 

Strength training programs for beginners include exercises that build the foundation for stronger muscles. Here is a complete list of exercises you can refer to if/when you are starting your journey: 

• Squats

Do three sets of squats and eight to twelve repetitions maintaining the proper posture. 

• Push-ups 

Do regular push-ups. Make sure to keep your posture right and do not bend your back. 

• Shoulder presses 

Practice three sets of dumbbell shoulder presses daily. Control your movements while lifting the dumbbell and focus on the stability of your shoulder. Dumbbell workouts are the most effective. 

• Lunges

Lunges are one of the most important exercises for beginners. Complete three sets of twelve to sixteen steps, switching the legs. You can add dumbbells or additional body weight to improve the effects. 

• Deadlifts

Doing two sets of deadlifts repeatedly for eight to ten times helps in developing strength. Ensure targeting the glutes and lower back while doing the deadlifts. 

• Lat Pulldowns 

Practice lat pulldowns of three sets and do ten to fifteen repetitions. Focus on the lat muscles. 

• Planks 

Practice doing planks for 30 seconds to 60 minutes as a beginner and keep increasing the time to improve muscle endurance and strength. 

• Tricep 

Doing triceps helps in building definition and strength in the upper arms. It also helps in upper body development as it includes compound exercising of shoulders, chest, and triceps. 

Building A Meal Plan For Beginners

Eating healthy meals and keeping a count of your calories is as essential as lifting dumbbells if you are willing to forge your goals. Here is what you can eat to fuel your journey: 

• Protein 

Proteins are the building blocks of muscles. As a beginner, you can consume around 1.5 grams of protein for every kilogram of your body weight. Consume protein from food sources such as meat, eggs, dairy products, and supplements such as MuscleBlaze Biozyme Whey Protein, MuscleBlaze Pre Workout WrathX, MuscleBlaze Whey Gold 100% Whey Protein Isolate and more. Having enough protein is essential for strengthening muscles and promoting rigorous exercises. 

• Healthy fat

While excess fat has adverse effects, you can consume healthy fat. Fat obtained from avocado, fat-soluble vitamins, and salmon helps in providing energy and maintaining hormonal balance. 

• Carbs 

Eating food items such as oats, brown rice, quinoa, and whole grains provides carbohydrates which enhances the growth of the muscles. Carbs are responsible for the sustained release of energy and also aid in muscle recovery.

Pre and Post-Workout Meal

To make sure your body is in shape, be careful of the pre and post-workout meals and the nutritional intake. You can consume food items and supplements containing carbohydrates and protein. Before going for the workout, you can take a banana shake, sweet potato, berries or Greek yogurt or supplements such as MuscleBlaze Creatine Monohydrate CreAMP & PRE Workout 200 Xtreme 0.22 lb Combo. These meals provide energy to perform the exercises and boost muscle health. 

Your post-workout meal helps in recovering torn muscles and improves muscle growth. You can take chicken, brown rice, whole-grain bread or fast-digesting protein after working out. Consuming post-workout meals and supplements helps prevent muscle breakdown and stimulate muscle protein synthesis. 

Proper nutrition and regular exercise are the key to building a chiseled body. But more than that, it is your commitment to the process that will have a long-lasting impact.