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15 Bodybuilding Tips for Beginners

15 Bodybuilding Tips for Beginners

If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot! You should not expect huge improvements over night, but muscle mass will slowly grow over time.  It’s really important to have patience, to stick to your workouts and diet, and results will definitely show!

1. Stick to Free Weights.

Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

2. Do Compound Movements.

While you might be tempted to try all the possible exercises you see on fitness magazines or websites, you should stick to the basic movements first. Exercises like the squat, the deadlift, the barbell bench press and the military shoulder press should not miss from your routine.

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3. Have a Program and Stick to it.

You cannot just go in the gym and do whatever you feel at that moment. You need to have a strict routine and follow it closely. Ask a personal trainer or an advanced bodybuilder to provide you with a program that includes the exact exercises you need to do, the number of sets and the number of reps per set. When you set foot in the gym you need to know exactly what you will do in that training session.

4. Don’t Train Every Day.

If the person that made you the program knows what he’s doing, your routine should have 3 or 4 workouts per week. As a beginner you don’t need to train more often than that. Spend the other days of the week to rest and recover.

5. Train Each Muscle Group Every Week.

While too many days in the gym won’t help you get bigger, too few workouts are not good either. You need to work each muscle group at least once every week.

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6. Learn the Correct Form of Each Exercise.

While you may be tempted to see how much you can lift, you need to start with lower weights and learn the right form of each exercise.

7. Gradually Increase the Weights.

After you master the correct form on each exercise, you need to start increasing the weights periodically. Keep track of how much you lift on each exercise and slightly increase the weight every 2 weeks. This will increase your strength and will lead to muscle gains.

8. Be Cautious.

When you get to the point of using big weights, use a safety belt for lower back protection. You may not have back problems right now, but you don’t want to have them in the future either.

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9. Eat a Lot of Protein.

Protein is essential when it comes to building muscle and can be found in chicken, fish, eggs, milk, dairy products and some nuts and vegetables. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. If consuming enough protein each day becomes difficult, add a protein shake as well.

10. Be in a Caloric Surplus.

In order to build muscle you need to eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and adjust that according to how active you are. If you have a sedentary job you will need fewer calories and if you are very active you will need more.

11. Eat More Often.

Have 4-5 meals per day and eat every 3-4 hours. Avoid being hungry!

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12. Avoid Junk Food.

It’s true that you want to gain some weight, but you want that weight to be muscle mass and not fat! Consume quality food like lean proteins, complex carbs and healthy fats and stay away from junk food, lots of sweets and fatty foods. The only time when you should consume fast absorbing carbohydrates (usually foods that have a lot of sugar or white flour) is right after your workout. Read more about what to eat to gain muscle in this article.

13. Consume Fruits and Vegetables.

Besides macronutrients (proteins, carbs and fats) your body also needs micronutrients (vitamins and minerals). So make sure you consume lots of fruits and vegetables each day!

14. Rest and Recover.

Your muscles don’t grow when you work out but when you sleep. So make sure you get enough sleep each night (about 8-9 hours).

15. Act Like an Athlete.

Try to have a healthy lifestyle and avoid as much as possible smoking, alcohol and other unhealthy vices.

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Craig Wilson

Craig Wilson is a big Fitness enthusiast, Author and owner of Body-Buildin.com.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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