Choosing your Bodybuilding Equipment

There are many types of bodybuilding equipments – each machine are designed and built for specific purposes to help bodybuilders improve various aspects of their bodies.

For example, there are exercise machines that works on the abdominal area, and there are exercise machines that help bodybuilders enhance their resistance and strength. The first step before you purchase any bodybuilding equipment is to decide what you want to achieve.

Here is some common equipment:

• Dumb-bells (free weight). These are great for conditioning your body. Lifting weights regularly will set you on the right track to great looking muscles.

• Weight Bench. These machines make weight lifting more efficient as well as reduces the risk of injury. Comprehensive training programs usually includes weight benches to obtain optimal results.

• Stationary bike. This machine is great for shaping and toning your leg muscles. It’s relatively cheap price, and compact dimensions make it a favorite among bodybuilders.

• Stair steppers. This machine is a favorite for toning and building muscles on the legs, thighs and butt.

• Treadmill. The treadmill is an option if you want to walk and run without leaving home. Ideal if you live in the city, but if there is park nearby, I would recommend going out for a fresh air.

Tip: When buying bodybuilding equipment, you must be prepared to invest a fair bit. Cheap exercise machines break down easily, and do not provide satisfactory workout results. If you are serious about bodybuilding, then save up to purchase good quality machines that can guarantee results.

If have budget constraint, then consider going to the gym. You may pay more in the long run, but for a reasonable monthly fee, you have access to the entire range of bodybuilding equipment – which would easily cost you thousands of dollars if you were to buy them.

Weightlifting Bodybuilding – Baby Steps

If you are just getting started in bodybuilding, you may be tempted to start with heavy weights in your training sessions. You may have heard that using heavy weights will lead to quicker results – ripped muscles in less time.

This is correct to a degree – i.e. working out with heavier weights will produce bigger muscles in a shorter period – however, the downside is – you may end up in hospital due to muscle injuries and tears.

Random studies has shown that majority of those who experienced weight training related injuries started off with heavy weights instead of slowly increasing and adjusting the weights as they progress. As a result, many unfortunate beginning bodybuilders have found themselves taking unplanned vacations from their workout sessions due to severe muscle injuries.

The fact is, muscle mass increase is maximized with CONSTANT weight training over an extended period. As you progress in your training, you can slowly increase the weights as your body and muscles adjust to the your bodybuilding workout regime.
There is a saying that goes – “Too much, too soon”. It is the same with bodybuilding. Start slow, start small, and most importantly, you must be consistent. In time, you too will have those huge biceps and muscle mass.

Bodybuilding Diet Plans

A good bodybuilding diet plan is essential if you want develop those muscles and trim those fats. All the workouts and weight lifting will come to naught without a proper diet plan which is key to supplying your body with the essential nutrients to build the muscle mass.

There are many different diet plans – but here are 4 quick widely accepted fundamentals of a proper bodybuilding diet plan. Use these tips to tailor your own custom diet plan.

Fundamental Tip #1

Decide which phase you are working on (bulking phase or cutting phase) and then determine how many calories you should consume each day. If you’re in the bulking phase, you need to consume more than you burn in order to gain muscles. Your journals (muscle bulking journal and fat loss journal) will come in very handy for this.

Fundamental Tip #2

Keep your metabolism and energy level up throughout the day by eating 5-6 small meals each day. This will consistently give your body sufficient energy provide and nutrients to encourage muscle growth and food cravings down. A good ratio of nutrients are:

- 40% protein

- 40% carbs

- 20% fat*

* yes, you still need to consume fat, contrary to popular belief, but the right kind of fat. I’ll talk more about eating the right kind of fat for body builders in another article.

Fundamental Tip #3.

Get 10% of your target calorie intake in grams of protein. For example, if you’re on a 2500 calorie diet, try to eat 250 grams of protein each day. If you’re taking 5 meals a day, that would be about 50g of protein in each mean.

Fundamental Tip #4

Water is essential for bodybuilding. When you workout, a lot of water is lost in sweat. Your muscles will lose some of their water as well. Therefore you need to drink lots of water to keep your body hydrated. Your body and muscles will become stressed if the water level is not replenished.

A good rule of thumb is this: Consume water (in oz) equal to 60% of your body weight in pounds. For example, if you weigh 180 pounds, then drink at least 108 oz. (3.2 liters) each day.

*note: the above is just a rule of thumb. Some people have extremely high metabolic rate, and may sweat more than others. So, if you’re still thirsty after a good workout, please drink more.

Below is a typical 6-Meal BodyBuilding Diet Plan to help you get started.

Meal 1 (Pre-workout): 6 egg whites, 1 egg yolk, 1 cup of instant oatmeal, 1 glass of juice

Meal 2 (Breakfast): High Energy Meal replacement bar (or shake) and flaxseed oil. Make sure the replacement bar/shake has high protein.

Meal 3 (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice, 1 glass of water

Meal 4 (Lunch): Tuna in water, leafy salad (avoid mayonnaise), 2 slices of wheat bread.

Meal 5 (Tea/Snack): Meal replacement packet, flaxseed oil, 1 glass of water.

Meal 6 (Dinner): 1 baked boneless chicken breast, or salmon steak. (8oz of lean meat), 2 cups green vegetables, 1 baked potato, 1 serving of green beans, 1 glass of water. * Just before bed, you may want to drink a glass of protein shake.

Take your time to tweak the sample meal plan above according to your needs. It will take some time getting used to eating the same thing every day, but persevere and follow a proven system, you’ll be rewarded with bulging muscles and 6-pack abs.

“You are what you eat…”

Start Bodybuilding – 4 Tips

Here’s a quick 4 tips to help you get started with bodybuilding right away.

Tip #1:
Start with the end in mind. Do you plan to be professional body builder and enter competitions? Or are you into bodybuilding for health purposes and to look like a “hunk”? Once you know your goal, it’s time to do proper research and planning.

You need to know how your muscles work and how to best increase your muscle mass so that you can develop the most effective training routine. If you can find a professional trainer, then all the better.

*note: if you get the workout routine wrong, you could be actually losing weight instead of gaining muscle mass.

Tip #2.
Eat well and eat right. As a bodybuilder, you need to increase the amount of food intake – especially protein which is vital for building muscle mass. In addition to protein, you’ll also need complex carbohydrates, fruits and vegetables for a complete and balance diet. Avoid junk food such as burgers and fries.

Tip #3.
Focus on all your muscles. It’s a common mistake for beginners to focus all their routine on increasing their biceps and getting their six pack abs. Develop a balanced workout routine that involves all your muscles.

*note: Start with the smaller (lighter) weights first and slowly increase the weights over time. This will prevent muscle tears and injuries.

Tip #4.
Take a break. You cannot rush your results by working extra hard or staying at the gym for extra long hours. If you over-stress your muscles, it will only results in muscle injuries and tear. You need to give your muscles time to rest and repair itself after each workout session. If you don’t, it won’t grow the way you envisioned it. Remember, your muscles grow during the rest periods, not during your workout sessions.

For best results, you need to proper training and proper workout routine. Find a professional trainer if you plan to enter competition. Otherwise, there are many good courses available online that can put you on the right track to achieve those muscle mass.

Final notes – develop a schedule that covers your training, your eating, and proper rest!

PS: Don’t get discourage if you don’t see results right away. Bodybuilding takes time, effort and discipline. If you persevere, you will surely be rewarded with finely toned muscles!

Best Bodybuilding Routine

The best bodybuilding routine is one that is specifically tailored for you according to your goals and needs.

You may be tempted to follow the routines of those bodybuilders with hulking physiques – but you must remember that these people have been training and doing those routines for years. I’m certain they did not start out with their current routine.

So, be rational and patient. Work out a routine that suits your current physical abilities and slowly build up from there. Otherwise, you may end up spending more time recovering from muscle injuries instead of training.

Bodybuilding is not something that happens overnight – you need to lay the foundations first with a good diet, appropriate routine and sufficient rest. You must think long-term in bodybuilding – starting off with a light training  and slowly progress by adding to your routines as you bulk up.

So, to summarize, the best bodybuilding routine is one that is customized to your current physique and according to your goals. In time, you will achieve the desired bodybuilder’s physique

Origins of BodyBuilding – History

Nobody knew for sure where or how bodybuilding first started, although there are many evidences that point its origins to the 19^th century European strongman acts in circuses and theaters. The first noteworthy international Bodybuilding competition is the Mr. Universe contest in 1947, just two years after the world war II. (Body building for women started much later, in the 1970s)

So, what is BodyBuilding? It’s basically the process of developing a great physique (well defined muscle tone and huge mass for aesthetics) through specific exercises, weight training and following a specialized diet program. Bodybuilding is often done for competitive purposes although there are more men nowadays who take up bodybuilding to shed the 98-pound weakling physique and for general health purposes.

I was once a “98 pound nerd”, and I couldn’t get a date even if I had resorted to bribes. Sure, all the girls told me that I’m a nice guy, but they would come up with all sorts of excuses the moment I asked them out. That’s when I decided to build some mass and have that “hunk” look.

It paid off handsomely. It was a slow process, but over the months, I managed to gain muscles and girls started to notice me.

That was some 20 years ago. Now, I’m happily married with 2 super active kids. I still work-out every week, although not as much as before, and I can tell you – I still get glances from girls due to my “hunk” physique.