Bodybuilding 101: The General Guidelines
Bodybuilding is a task that should be taken seriously, as you not only make your muscles lean and strong for the sake of aesthetics, but more importantly to gain better health. Professional bodybuilders have then transformed this task into a passion, and like everyone who has a great desire to achieve something, bodybuilders also follow a path towards greatness. If you are yearning to learn their secrets in building leaner muscle, then here are the general guidelines that you must follow:
1. First, you must understand your body fat index. Your body fat index determines how much fat should you lose and how much should you retain, and from there you would know what kind of exercise regimen to follow. Most bodybuilders who were primarily obese were very eager to lose weight fast, without even understanding how much body fat they have. Thus, you should begin your bodybuilding routine by getting off those fats first. For males, 10-12% body fat should be removed before going on building muscle; for females, it’s 19-24% of body fat.
2. After understanding your body fat index, you should then go on a diet in order to prep your body for building more muscle. Once your body has adjusted to a particular diet, you can begin with fat burning exercises such as cardio, as your hormones are still working their way with the new fat content in your system.
3. After the adjustment period and fat burning regimen, now’s the time for you to gain muscle weight. Your goal then would be to gain one pound per week (half of it should be composed of muscle) for males, and half-pound per week for females. You should follow this proportion in order to avoid excessive fats. Your fat gain would then be regulated to normal levels-as much as possible your fat gain should not exceed that of your muscle mass gain.
4. If you’re a male and your body fat reaches around 15%, or if you are a female who’s body fat has now grown up to 24%, then it’s time to end the weight gain stage. The weigh gain stage depends on your size and weight, so it’s best that you monitor your figures first before you begin and end your weight gain training. Remember, the most ideal way to gain weight is by achieving 1 pound per week. Females meanwhile are required to get just half-pound per week.
5. Once the weight-gain stage is finished, you should then resolve to the consolidation phase. In this stage the calories begin to come back for the sake of maintenance. Of course you need calories to maintain your energy levels, but do not feed on them too much otherwise your bodybuilding routine might be ruined. When you’re done with the consolidation phase, then expect a great looking, leaner bod!
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This is a wonderful book; it is full of great pictures, excellent recipes, and lots of little anecdotal stories. A lot of people believe that this could not possibly work, and a lot of people are wrong. You will feel better than you have felt in a long time, and you will be eating a greater varitey of food than ever before. If you follow the rules you will lose weight and find yourself again! The rules do force you to think about what you are eating, and this is a good thing. Just that alone should be worth the price of the book: it teaches you to make informed choices, and to get out of an endless cycle of automatic eating. You will find that vegetables really do taste good. I have been discovering all sorts of great ways to fix food, and especially the vegetables. When I was growing up, my mother opened a can and then boiled the poor things to death. A watery grave is not good for anything! Try these recipes and rediscover what good food tastes like, and enjoy yourself. I did find that just by cutting foods that trigger binges, I was eating less at meals automatically. If your insulin levels aren’t shooting through the roof, you can’t go into a feeding frenzy, and consume more than the entire population of an emerging third world country. You probably will eat more calories automatically, since the book does emphasize eating more fat than most of us thought we could. But in general, you will find that even with more calories and fat, you can still lose weight painlessly. Then wait for your friens (who will be jealous) to say, “You look marvelous darling.” Even if they can’t imitate Billy Crystal, they will think you look great, And it just might inspire them to do the same.
I can’t say enough on how valuable your book and the posts from your bulletin board have been to my health and well-being these past few weeks. I am on day 15 of the Master Cleanse and I’m experiencing the levels of health, mental clarity, calmness and personal centeredness that I had hoped and prayed for as I started my cleanse. Ten years ago I did the Dr. Anderson Cleanse and Purify Thyself and saw ok results but it required changing my life all around to fit the regiment of the cleanse. Taking time off from work was the only way I was able to complete it. Plus, eating while cleansing didn’t seem to be the ideal approach. On the Master Cleanse all you need at work is your lemonade drink, how simple is that.
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I found that I got better results when trying heavier weights but with less reps. My biceps grew very fast when I switched.
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