Beginners Supplementation & Nutrition Guide!
Congratulations on your decision to start bodybuilding! Its doesn't matter if its to compete, get bigger for another sport or just to build your body to it potential. What you need now is a starting point, thats is the very purpose of this article. We'll be giving you info on pick the right club, selecting the right exercises, and starting out with the correct nutrition. Just get your self a cold beverage, relax and read the article so we can navigate you toward the body of your dreams.
- Where to workout
The best place to start bodybuilding is with building your body! In other words, the most important thing about bodybuilding is to lift and workout. You have a few choices as to where you perform your workouts. Probably the most common places are gyms or health clubs, your home, and school. If your on a budget it's easy to lift at school if they keep the weight room open, or if you already have equipment at home that is a great place to workout. There are the gyms, which have just about every piece of equipment you'll need, plus you can learn a lot just from watching the other bodybuilders or talking to them. If you prefer working out by your self it's well worth it to invest in equipment for home if you don't already have it.
When you first begin it's a good idea just to get a feel for lifting. Do exercises you know for all the major muscles at 3 sets of 12 to 15 reps with light weights. The next day, whether your sore or not, take the day off. Repeat this cycle for about a week. Now that you have the feel for lifting you can try these exercises:
Barbell Bench Press
Barbell Incline Press
Dumbbell Bench Press
Flat Dumbbell Flyes
Standing Barbell Press
Side Lateral Raises
Bent-Over Lateral Raises
Seated Dumbbell Press
One-Arm Dumbbell Rows
If you don't know what some of these exercises are, do the ones you know and wait till my next article comes out with in depth explanations and routines for these exercises.
Okay, now that you're lifting it's time to work on your diet. Here are a few basic changes you need to make in your diet if you want to be successful.
- Eat whole grains!! No more white bread and flower. Eat whole-wheat bread and cook with whole-wheat flower. You will get more nutrients from them and they take longer to digest, so they stick with you longer.
- Cut as much refined sugar as possible out of your diet. Skip the soda and candy. Sugar will just add weight and mess with your insulin levels.
- Eat six slightly smaller meals each day. I know this sounds hard to do especially if you're in school but it can be done. Here's an example schedule.
The only supplements you should be using in your first few weeks are a good whey protein or meal replacements and a multi-vitamin. Optimum Pro Complex is a great blended protein; it has a insane carb/pro/fat ratio - 5/60/1 per 2 scoops and with plenty of vitamins and minerals. Some really good whey protein powders with low carbs are Muscle Pharm Combat Powder, Evlution's Stacked Protein, and of course Optimum Nutrition's 100% Whey. They are all good tasting and not to expensive. A good multi-vitamin is also very important. Universal ANIMAL PAK, AST Multi-Pro 32x, and Beverly International Super Pak are some of the best for your daily needs and then some.
Once you've been working out for awhile and taking your protein and vitamins, and following your new diet for about two months you can start looking into some other supplements to round out your nutritional needs. These next two are supplements we recommend that all trainers have in their toolboxes.
Creatine - One of the most Creatine Monohydrate is the most popular and effective bodybuilding supplement to quite possibly ever hit the market. Just about everyone who is consistently using creatine is making HUGE, AMAZING gains!
Our bodies naturally make this compound, which is used to supply energy to our working muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).
Unlike steroids or other drugs, creatine is 100% natural and occurs naturally in many of the foods we eat; so it will never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. MuscleSports.net sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate. Some of the best creatine are from companie like AST, Allmax 100% Pure German Creatine, Optimum Micronized Creatine Powder etc.
Glutamine - Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells. Always buy your glutamine from a good company such as Optimum, AST, AllMax, PrimaFORCE etc.
We hope that we have straightened out a few thing and you're set with a firm starting point. Go out there and pursue your physical dreams, but remember that training should be a enjoyable part of your life and not your whole life. So train hard in the gym, eat smart out of the gym, and have fun in life. We only get one, so enjoy!