Basic Tips For Rookies
There is a lot of nonsense in the media today. All the fitness magazines are talking about the fitness gurus, which are nothing more than super-dedicated bodybuilders on steroids. And these people are giving you advice about how to train and what to eat. That works for them, but if you’re just looking to put on some mass, then you need a different approach.
1. You are what you eat. People will tell you that carbs (carbohydrates) are the main source of energy. They’re not exactly right. You can eat fats for energy, and that will actually help you keep the body fat you gain to the minimum. In other words, you get leaner by eating more fats and less carbs.
2. Go for the compound exercises – squats, deadlifts, bench press, push-ups, pull-downs, etc. If you’ve never heard some of those, don’t worry. Ask around – there’s always some nice guy, who enjoys talking about bodybuilding. He’ll gladly show you the ropes.
3. Learn the gym etiquette. Know what’s acceptable and what’s not. That’s essential if you want to make friends there. And those friends are vital, since they’ll be the ones, who will make sure you are staying on track. That’s priceless since there will always be times when you’ll not feel like going to the gym. Having a few friends there will make sure you won’t make a habit out of skipping workouts.
Following these 3 simple rules, you’ll soon be on your way to a stronger and more attractive body. Soon you’ll be thankful that you kept pushing forward in every workout, because you’ll reap the rewards.
Cardio and Bodybuilding
Most men, when they start going to the gym, want to both lose fat and gain muscle. A total beginner can experience such effect at least the first 1-2 months. But after that this can’t happen.
To gain weight, you need to have a lot of energy, while to lose weight, you need to have a deficiency of energy. Energy is not only used to get you through the workout. It is also used to build the muscle itself. So even if you had a solid workout, that doesn’t necessarily mean, that you will gain muscle mass.
So if you are overweight, and you fit the description above, then you have two options. You can either first build some muscle, and then lose weight, or the other way around. We recommend, that you first spend some months on gaining some muscle. The reason for that is, that once you have developed your muscles, they will burn more calories, even when you are not using them.
This basically means, that it will be easier for you to lose weight, and you will even be able to eat more. Of course, you still need to eat only the right foods, but that goes without saying.
So if you want to do cardio, make sure you have enough muscle mass to keep your metabolism boosted. This way it will have a much greater effect, and you will lose weight in a much healthier way. The only reason to do cardio while you are trying to gain weight is to use it as a warm-up exercise. Five minutes are enough for you to get ready for the serious stuff.
Grouping Your Workouts
There are two common ways to plan your workout. One is to put different muscle groups in different days, another is to train the whole body every other day. Here are the pros and cons of each approach.
1. Whole body workout
– You can do the workout when you can. Skipping a workout is no big deal.
– A holistic approach to bodybuilding. You get a balance between the muscle groups.
– Strength gains are better than if you train different muscle groups in different workouts.
– Not the best type of workout for beginners
– Muscle mass gains are weaker
2. Muscle group training
– You can train the weaker muscles more
– You can stress muscle fibers, that you wouldn’t be able to otherwise.
– You have more time to rest
– You can train harder
– Skipping a workout is very bad. You don’t get another chance to train the same muscle group for another week.
– You don’t develop coordination between muscle groups. This is done with compound exercises such as deadlift and squat.
– Lower hormone levels, and weaker anabolic effect
In conclusion I can just say that I’m a huge fan of whole body workout. If you’re after big gains as fast as possible, then that’s not the perfect choice for you. However, if your main goal is health and functionality – then it’s perfect for your needs.
Training: How Much Is Too Much?
It is always more than just how hard you train. There are three key factors to muscle growth.
- Train properly
- Allow for sufficient recovery time after a workout
- Eat the right types of foods
Even if one of the above is missing, you are limiting your potential. Let’s make it clear what each of these means.
Proper training means:
- The right exercises
- the correct technique
- adequate recovery time between sets
Sufficient time for recovery between workouts is nearly impossible to predict. Give each muscle group at least one day of rest. This is the minimum. When you get a feel of how much time is sufficient for you, update your training schedule according to it.
The right foods is for someone else to determine. Depending on your body type, you may need a different kind of diet. However, all trainers agree that you should stay away from sweets, salty food and fried food.
How To Perform A Deadlift Properly?
Have you ever wondered, why not so many people do deadlifts? Two main reasons:
- Deadlifts are brutally hard. The deadlift, along with the squat are the most physically draining exercises you can find. And since it is difficult to lift, less people actually do it.
- The deadlift has a reputation of being somewhat perilous. However, with the correct technique, it is a very safe exercise.
Now, if you suffer from a disk herniation or any other type of lower back ailment, the deadlift probably isn’t a good idea. Aside from that, the deadlift is still pretty tough to beat when it comes to building strength and mass.
Although the only way to do a deadlift correctly is to see someone else do it, here are a few tips:
- Your back must be straight.
- Your eyes must be looking up in a 60 degree angle from the floor.
- If you start feeling pain, stop. You are doing it wrong.
- Turn the toes out only slightly.
- Correct any existing imbalance between muscle groups, before you attempt deadlifting.
You need a lot of patience before you are able to deadlift correctly. And lots of power of will to keep on doing it. If you succeed in both these tasks, it will pay out big time.