Bodybuilding is not easy as it requires a lot of hard work in bulking up those muscles and shaping a robust body. There are many people who are following a strict diet and exercising routine to build a muscular body. Some are training under an expert to not leave any stone unturned but you must have a basic knowledge of bodybuilding before starting. This helps in better planning, understanding and yielding desired results. Read on to know about some basic and helpful information on bodybuilding.
Best Bodybuilding Workouts For Beginners
Here are some exercises that are good for bodybuilders in bulking up different parts of the body.
Flat bench fly
Dumbbell lateral raise
Resistance band raise
Barbell back squat
Tricep rope pushdown
The ideal diet for bodybuilding
Foods to Eat
Here is the list of foods that a bodybuilding aspirant must consume every day:
Dairy- low-fat milk, cottage cheese or paneer, cheese and yogurt.
Fish, poultry and meat- chicken breast, ground beef, pork, salmon and cod.
Grains- cereal, oatmeal, bread, rice, popcorn, quinoa, and crackers.
Fruits- Apples, oranges, bananas, watermelon, peaches, berries and pears.
Vegetables- spinach, leafy greens, broccoli, green beans, zucchini, cucumber, tomatoes, mushrooms and peppers.
Starchy vegetables: green peas, potatoes, and corn.
Legumes and beans- kidney beans, black beans, lentils, and chickpeas.
Seeds and nuts: walnuts, almonds, flax seeds, chia seeds and sunflower seeds.
Oils: Olive oil, avocado oil and flaxseed oil.
Foods to Avoid
You must limit the intake of these foods to build muscles.
Other than these, you must also avoid consuming these foods before exercising or going to the gym.
What supplements do bodybuilders need?
Other than diet and exercise, bodybuilders also consume some dietary supplements to promote faster gains and lesser muscle loss. These include:
Whey protein to up the protein intake that they might not be fulfilling through food and diet.
Creatine protein helps in increasing energy in the muscles to improve exercising time and benefits.
Caffeine helps in training harder for more time and reduces fatigue. Tea, coffee and some other pre-workout supplements provide caffeine.
Additional mineral or multi-vitamin supplements may also help in controlling body fat loss while limiting calorie consumption.
Important Tips for Beginners