Bodybuilding – A Beginners Guide

The topic of bodybuilding is something that many people consider to be full of self-absorbed and arrogant athletes and, speaking truthfully, this is not true. To be a successful bodybuilder, you need to have gathered a vast array of knowledge to enable you to see great results, you must consider things like sleep, supplements, nutrition, training etc. Without all of these factors being in check, you’ll find that your physique starts to become lousy in one area or another.

As this is a beginner’s guide, I’ll go over some of the basics that are crucial to building muscle.

If you ask around, you’ll quickly realize that training is any bodybuilder’s favorite part to their lifestyle however, don’t get fully engrossed looking up to those you admire too much in terms of training to begin with as what they are doing isn’t what you should be mainly concerned with. As a beginner, aim to focus on some of the main lifts; these include squats, the bench press, deadlifts and the military press. All of these movements are basic compound exercises that build up the foundation of your physique, when you’re just starting out, don’t get too caught up with all of the isolation exercises, of course you still want to implement them but just ensure that your priorities are with the compound movements.

As you’re likely to already know, nutrition is also a factor, if not the biggest factor, that comes into play when building muscle. Your body needs the correct nutrients and enough food to be able to adapt and grow new muscle after it’s been teared down in the gym. You need to be in a creatine supplementcaloric surplus, meaning that you’re eating at least 500 calories above whatever your maintenance calories are (search online for maintenance calorie calculator), start out with 4 big meals a day that all include plenty of protein, carbohydrates and some fat. You’ll start to see results from training and your weight should increase steadily over a period of time, once you feel as though you’re not making any more progress, increase your food intake to five or six meals a day.

Another crucial aspect to bodybuilding is rest and recovery. Without this, all of the training and eating that you’re doing won’t be able to take its effect as much as it could, this is because your body repairs and regrows the muscle that has been broken down in the gym, whilst you’re asleep. Each time you effectively tear down muscle groups, your body adapts itself to heal the muscles and make them bigger and stronger. So make sure that you’re getting around eight hours of sleep per night and try to keep yourself in a routine to make sure you stick to it.

Thanks for reading and I hope you’ve gained something of value from this article.

Picking a Suitable Diet For Fast Muscle Building

Hi all,

The role of exercise routines is to improve the muscle development process in your body.

But, without a suitable diet plan, your body will be deprived of the necessary driving force required to push your muscle development to nutrition table for bodybuildersits peak. So, it is very necessary to supply your body with a suitable diet essential for stronger muscle development.

Supplements also play a big role in this so you cannot forget to take whey protein powder and also some kind of post-workout recovery drink to help your muscles recover and grow faster. There is a lot  of companies that produce great whey protein supplements like BSN or Optimum Nutrition. Go to and read reviews to choose the best protein supplement for you and your needs. You can also check out supplements called legal steroids like anavar uk.

Below are some bodybuilding diet plans that can certainly help you attain your dream physique.

All of us know the importance of water in muscle development. Yet, there are individuals who prefer diuretics in order to lose retention of fluids The thing is, when you work out, you lose plenty of fluids present in your body that play an equally important role for developing stronger muscle. Hence, make sure you drink sufficient amount of water so as to avoid dehydration.

Add complex carbs otherwise known as starch in your daily diet.
Food items like pasta, whole-grain cereals, wheat bread, potatoes, sweet potatoes, veggies, etc. offer plenty of starch that supply you the required energy for your daily activities as well as aid the muscle development process.

Lean meats are best source of protein. But, while consuming these foodstuffs, ensure you avoid the intake of fat present in these meats since fat may affect your goal of gaining stronger muscle.

Consume high fiber foods. Fiber can be very beneficial for people who want to lose fat whilst also gain muscle at the same time.

Fiber stops your body from preserving too much amount of fat. Also, it ensures your cholesterol levels don’t go too high. Oatmeal, green veggies, fruits and wheat are considered to be a rich source of fiber. Add around 25g – 35g of these on a daily basis to speed up the process of muscle development.

Soybeans have very low amount of fat, nearly zero cholesterol & they are also a healthy source of protein.  Soybeans are a highly popular choice among people who want to gain muscle and lose extra pounds at the same time.

Add a healthy source of unsaturated fats, for instance, avocadoes, cold water fish & nuts. Try to consume anywhere in between 40g to 100g of unsaturated fat each day. In case you aren’t able to consume adequate amounts of these, then add a good fish oil supplement in order to complement your daily diet.

The biggest source of protein in an egg is found in the egg white. Hence, if you want to build stronger & leaner muscle mass, consider eating the white portion of the egg & avoiding the egg yolk.

Watch this great video where Jim Stoppani explains why eggs are crucial part of every bodybuilder’s diet:

Whilst the above plan is proven to work over and over again, it is important to eat your meals at the right intervals.

For instance, having smaller meals after every 3 to 4 hours several times a day is always better than having a couple of big meals throughout the day.

How to build muscle fast

Muscle building is one phenomenon that has been gaining popularity in recent times. It is however unfortunate that even with the increasing desire from many people to build muscles, quite a large percentage does trainingnot know how to build muscles fast and getting in shape. For persons that fall in this category, below are some tips that will not only help you lose fat, but also build muscles fast.

Proper and Regular Exercise

This is no doubting as regards the importance of exercise to muscle building. While people try different exercise routines in order to build muscles, it has been discovered that many of them either do the wrong exercises for their circumstance, or do the right exercises wrongly. This simply goes to say that it is not enough to have an exercise routine, it is even more important to go for the most effective exercises required to build muscles where you want.

Fitness and bodybuilding experts are usually needed in this case, to guide you through the most effective exercises that should be done in order to build muscle in a short period of time.


It is not enough to exercise regularly as the body also needs to be fed with the essential nutrients needed to fuel it for muscle building. Healthy diet is therefore important to achieve the feat of fast muscle building. Vegetables, fruits, and carbs are compulsory inclusion in your dietary plan. It is also important to avoid eating foods that conmtain unhealthy fat as this can be counterproductive and even detrimental to the body.

The place of water should also not be forgotten. it is important to keep the body hydrated during and after exercising.

Sleep and Rest Properly

Balanced and healthy diet; and proper and regular exercise are just as important as resting the body and sleeping well. Resting the body helps the body to recover, allowing the muscles to grow and develop. It is therefore important that even as you try to hit the gym regularly to build some muscles, you try to rest your body especially considering that this facilitates the release of growth hormones as you sleep.

The 3 tips mentioned above are very important if one is to build muscles quick and should be incorporated into every muscle building program. Discipline and determination are two other important factors that should present for the success of any muscle building program.


Do you need supplements to build muscle

The use of supplements for building muscles has been met with mixed reactions. While some people believe in the strong need to use supplements in building muscles, others believe it is just a fallacy. Regardless of the side of the fence one stands, it is important to consider the reasons why anyone would want to use supplements to build muscles before taking sides.

Below are someof the reasons that have made it necessary to take supplements.

Provision of Essential Nutrients

For one reason or the other, most of the foods we eat do not contain the essential nutrients needed for building muscles, even when one eats protein rich foodhealthy and well-balanced diet. Even with the regular consumption of fruits and vegetables, taking supplements would ensure that your body gets the needed nutrients especially in the right amount to support the building of muscles.

Helps to supplement your daily requirement for protein

Protein is a very important nutrient as far as building muscles is concerned. This explains the increasign demand for protein supplements among body builders. Amino acids found in protein serve as muscle building blocks, with protein shakes and powders being good sources of amino acids.

Helps with daily calorie requirement

Diet is just as important as exercises when building muscles. And as calories are extremely important part of a body builder’s diet, it is important that supplements are taken in order to gain the needed weight Cellucor WHEY Proteinfor building muscles.

Weight gain supplements that contain protein, minerals, carbohydrates, and vitamins in the perfect mixture will help your body build muscles as your performance is enhanced during exercises. This is in addition to helping you gain weight.

It will be unfair to only look at the good side of taking supplements without a mention of the few demerits that might come with it. The major drawback to taking supplements will be the over-reliance of supplements to build muscles. Even as supplements would the body with the essential body building nutrients, over relying on them could be counterproductive or even worse, dangerous to the health.

It is equally important that only the best supplements are taken especially when one considers the fact that too many suppements flood the market with only a few of them offering what they claim.

Consulting a real bodybuilder before purchasing a supplement would be an excellent step in the right direction.