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Bodybuilding For Beginners: Training and Nutrition

Bodybuilding For Beginners: Training & Nutrition

If you are thinking about embarking on a fitness or bodybuilding program, here are a few pointers you should know. Below are some great ideas about training and nutrition for various body types. Check it out beginners!

If you are thinking about embarking on a fitness or bodybuilding program, here are a few pointers you should know before you begin.

  1. Consult your physician, especially if you are out of shape
  2. Set realistic fitness goals and record them in a notebook
  3. Start off slowly
  4. Stick to the basics
  5. Commit to your program
  6. Weigh yourself and take measurements
  7. Build a foundation (don't be tempted to follow an advanced routine)

Following this advice will be very helpful in the long run.

There are 3 basic different body types and some people have certain characteristics of all 3.

  1. Ectomorph - Extremely thin with a very fast metabolism.
  2. Mesomorph - Athletically built and usually classified as an easy gainer.
  3. Endomorph - Usually overweight, with a very slow metabolism.

Ectomorph

Training

Upper Body


Lower Body


The reason I stress not adding any other exercises to this routine is because, being extremely underweight you do not want to overwork, and you must conserve energy to re-build the torn down muscle tissue.

Diet

Now the matter of what to eat to feed those injured muscles. I would recommend eating every 3 hours or so. I know from personal experience this might not seem possible, but you must try to eat at least a little more until your body becomes acclimated to the new food intake.

We no longer label our 3 meals as breakfast, lunch, and dinner, because we will be eating at least 5 but preferably 6 meals a day, and they are now known as meals 1 - 6.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6

That should be enough for starters as you will probably have a hard time eating this amount. Drink a minimum of a at least a gallon of water every day.

Workout

Upper body on Monday and Thursday, lower body on Tuesday and Friday.

Rest on the other three days, keep outside activities to a minimum so as not to burn excess calories needed to build muscle.

If you find this diet too much to consume slowly make an effort to eat just a little more all the time. Also get as much good sound sleep as you can to aid in recovery.

Endomorph

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I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum. Mind you this is only a temporary routine.

Mesomorphic

Same routine, different diet, and 4 to 5 days of cardio of your choice.

I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to 30-45 minutes. If this seems like a lot of work it is but as I tell my clients if you can't stay motivated, stand naked in front of a full length mirror, if you don't like what you see this should be motivation enough. I will go a lot deeper into fat loss but here we are just beginning.

Diet

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6

Now here are some helpful tips to avoid hunger pangs and binging.

  1. Eat your food slowly.
  2. Always drink at least a gallon of water a day. There are a lot of good reasons for doing this but for you it will create a sensation of fullness.

  3. If you must eat something, pick a healthy low calorie snack, such as raw veggie cakes, fat free yogurt, salad, etc.

Do's And Don'ts

Now for some do's and don'ts for all 3 body types... let's get to the Don'ts first:

  • Don't eat junk
  • Don't forget water
  • Don't miss workouts
  • Don't deviate from this routine
  • Don't slack off.

Now for the Do's:

  • Do train hard
  • Do be consistent
  • Do stick to your diet
  • Do add weight to the bar when possible
  • Do use good form

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About The Author

Tim is a competitive bodybuilder who has been competing for decades and now offers his take on training and diet!

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