Essential Tips to Know Before Starting Bodybuilding

Key Tips to Consider Before Starting Bodybuilding

Train hard, but smart

Instructors who train managers often say, 'Don't work hard; work smart.' The same rule applies to exercise. This principle is based on decades of scientific observations showing that people who exercise without considering their body's endurance risk serious injuries.

These individuals are also at risk of overtraining (burnout), a physical and mental state where one becomes disillusioned with exercise. Overtraining does not lead to muscle growth. Remember, when bodybuilding, wear comfortable clothes, not just trendy ones. Choose sports equipment based on how it enhances your safety and comfort during workouts, not just for the brand.

Define Your Goal for Starting Bodybuilding

Before starting bodybuilding, you need to clarify your goal! Are you aiming for fitness? Do you just want to exercise? After spending a few weeks getting accustomed to the gym environment, it's time to set a plan aligned with your fitness goals.

For instance, if you want a bulky physique (bulking), you should lift heavier weights for shorter durations and fewer repetitions. If you aim for a lean and toned body (toning), you should do more repetitions with lighter weights and longer, more tiring sets. For bulking, the optimal repetition range is between 4 to 8 reps, while for toning, the recommended range is between 8 to 12 reps.

When and How to Eat Before and After Exercise

Even if you're working out to lose fat, you should still eat something before heading to the gym to maintain your energy during the workout. This could be a piece of bread, a banana, or a few nuts. If you're lifting heavy weights, you should consume a significant amount of complex carbohydrates before starting, stay hydrated during your workout, and have a substantial intake of protein and carbohydrates after exercising. Your post-workout meal should not be too light, as you might risk losing important muscle mass. Low-fat milk, some multi-grain bread, and egg whites make an excellent combination to provide the necessary nutrients to your body.

Challenge Yourself

Whenever you've progressed and mastered a certain range of exercises, don't settle at that level; muscle building requires your body to be constantly challenged. This means trying exercises different from those you're used to, changing the way you perform the same old exercises, and increasing the weight you lift.

For Balanced Fitness, Perform Compound Movements

There's a good reason why compound movements like deadlifts and squats with weights are recommended for achieving a well-balanced physique. These are called compound exercises because each repetition engages multiple muscle groups, leading to greater muscular effort and more calorie burn with each move.

These exercises, also known as multi-joint exercises, are suggested to enhance the body's range of motion and engage almost all parts of the body. Due to their exceptional range of movement, they contribute significantly to muscle growth and a well-proportioned physique.

Performing Cardio Exercises

What is cardio? Simply put, it's something important that keeps you healthy and, like weight training, helps maintain a well-toned body. Cardiovascular exercises are essential, but their timing should be smart. Remember, cardiovascular fitness (cardio) is crucial for exercises aimed at increasing endurance and stamina. Greater stamina also means enhanced ability to lift heavier weights.

Additionally, the endurance gained from these exercises speeds up post-workout recovery. However, cardio sessions need to be well-timed. If you're lifting heavy weights during a session, avoid intense cardio exercises. The best time for cardio is at the end of the session because it quickly tires the body. Cardio is also vital for strengthening the joints that must bear the load of your gym workouts.

Warm Up Properly

Properly warming up before starting your main exercises increases muscle temperature, core body temperature, and blood flow. It also allows your tendons to warm up effectively. This warm-up helps your muscles gain strength and resilience.

Drink Water

The need to stay hydrated depends on factors such as age, gender, weight, height, and the intensity of your workouts. In this regard, the American College of Sports Medicine recommends that active individuals should drink about 600 ml of water before exercise. One thing you should avoid is sipping water right before your workout, as it could increase the number of bathroom trips, interrupting your training.

The importance of staying hydrated cannot be fully understood or its benefits revealed. For some, it enhances comfort, especially if you want to enjoy your workout without battling issues like muscle soreness or dizziness. Additionally, research has shown that athletes who stay adequately hydrated perform better than those who are dehydrated.