Whether you are a professional bodybuilder or a health enthusiast, there are 3 important factors that go into building a fit & healthy physique. These are diet, training and rest.Are you one of those individuals who have always dreamt of having a healthy & fit physique. With the rising health-related issues, nowadays, whether you are male or female, everyone wants to have a fit body. When you successfully get to make a healthier and fit body, your self-confidence gets a boost and it also add on to your overall personality as well. However, fulfilling these targets ※requires the best bodybuilding program.Very little money has been spent on 'bodybuilding' research. On the other hand millions have been spent on ways to improve the performance of Pro and 'Olympic' athletes. Not to mention the years of research put into studying muscles working for medical purposes. It is from these sources that the real information on getting 'big' (as big as is possible with or without steroids), can be found. The information is out there, you just have to look for it - the important facts to you, the bodybuilder, will be covered in this article.
※※※※※※※※※※※ PROTEINS ※※※※※※※※※※※
Let us first start with the diet that you need in order to build a dream physique. When you workout, it helps in the stimulation of the muscle growth, but this goal cannot be met without right nutrition. When you are doing strength training, your protein requirement is quite high as compared to the normal individual. Protein plays an important role in the repairing of the muscles, post-workout. It is important that you have planned your regular meal intake, it is up to you that you are taking the right amount of protein.
There are varied types of protein supplements – Whey Concentrate, Whey Isolate, Casein Protein, Soy Protein and Hydrolysate. For more < See Infographic @ behance >
Whey Concentrate – These supplements get easily digested. It is helpful in speedy recovery, building of the muscle mass, lowering the blood pressure and also boosts immunity.
Whey Isolate – This form is considered the purest and the best form of whey protein. It also contains the right amount of key amino acids. It does not contain lactose, which makes it easier to digest. For Popular Whey Proteins Isolates < Visit Here >
Casein Protein – Though it digests slowly but it is of high quality. In order to get the optimum results, it should be used at night. It also assists you to feel full.
Soy Protein – These products are ideal for all those who are looking to avoid dairy products. This protein source is separated from soybean. If you are a vegetarian, then these supplements are for you.
Hydrolysate – This form gets absorbed and digested by the stomach. This helps in the enhanced plasma amino acid availability. In simple terms, it can be said that there are less chances of bloating, you get to feel more energized and the best part is that it assists you while you workout < See Complete Whey Protein Guide @ behance >
※※※※※※※※※※※ TRAINING ※※※※※※※※※※※
Needless to say that exercising plays an important role in bodybuilding. Exercising not only help you in giving shape to the muscles but it also enhances flexibility, strengthens & tones, improves stamina and also improves the quality of life. It has been noticed that men only are concerned about working their upper body. But, the legs should also be given the same importance. When you make a workout regimen, ensure that you work different areas of the body.
Let us discuss some of the key exercises that can help you in building a brawny body –
Incline dumbbell press – This form of exercise mainly affects the upper portion of your body. It mainly concentrates on the shoulders and chest. The best part about this exercise is that anybody can perform this exercise. The triceps are also influenced by these exercises. Let us see how this exercise is done –
1. This exercise is done on an inclined bench of 45-degrees angle
2. While sitting, hold the dumbbell in each hand.
3. Lift the dumbbells up to your shoulder level and hold them extended
4. Pushing the dumbbells up and make sure that your arms remain straight
Dumbbell Flyes – This exercise mainly focuses on your pectoralis major muscles. It offers a wide variety of benefits that can prove beneficial in performing daily tasks and also elevates your mental well-being. Following are the benefits of this exercise –
1. Helps in strengthening of the muscles instantly
2. It is considered better than the standard pushups
3. Proves beneficial for the overall health
4. This exercise is versatile and convenient as well
In addition to the above discussed exercises, make sure that you perform one barbell bench press, arm dumbbell row, lat pulldown, bent over barbell row, leg press, barbell deadlift and barbell squat. When you are in the process of building your body, make sure that you are having complete rest. After a hard day at the gym, it is important that your body gets the complete rest, so that it gets prepared for the next day’s regimen.
Building muscle mass requires a workout regimen, balanced diet and performing a wide variety of exercises on a daily basis. The diet should provide all the essential nutrients that are ideally required by the body.
"Wikipedia":" http://en.wikipedia.org/wiki/Protein "
"nlm.nih.gov" :" http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm "
"chemistry.msu.edu" :" http://www2.chemistry.msu.edu/faculty/reusch/VirtTxtJml/proteins.htm "
"hsph.harvard.edu" :" http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein "