A sculpted and chiseled physique of a bodybuilder is what most of us yearn for. Though it may seem easy enough to go to the gym, pump iron and get that sculpted physique, the truth is far from it!
Remember it is not just about pumping iron, rather it is all possible by maintaining a delicate balance between your workouts and your over-all lifestyle. This includes your diet, your hydration and even your sleep cycle. Though body builders have gotten a bad reputation that they misuse steroids to achieve their sculpted physique, that is not true for everyone!
They all follow a disciplined and vigorous routine to achieve what they have!
Let us take a look at the various factors that help in gaining muscles, the healthy way!
Without doubt, strength training is the key to building muscle. When you are lifting weights, you are putting stress on your muscle fibers and the muscle fibers react to this stress by undergoing hypertrophy. This hypertrophy is what leads to muscle gain. Do not be afraid to lift weights. If you are lifting weights for the first time, start with lighter weights and higher reps.
As soon as you start feeling comfortable, move on to heavier weights with a lower rep count. Aim to perform circuit moves, which involve at least two muscle groups in a single movement. This will help you in achieving a balanced and sculpted physique.
Though cardio is generally reserved for those who want to lose weight, did you know that cardio is one of the best ways to get rid of that dreaded layer of fat that covers the muscles? Bodybuilders have a sculpted physique and you can literally get a good anatomy lesson from their bodies. The reason is that they do not have an inch of fat on their bodies. It is pure muscle and nothing else.
Most of the bodybuilders incorporate a high intensity interval workout/ HIIT into their daily routines so that they can concentrate more on strength training. HIIT takes only about ten minutes, but gives them a great cardio workout. If you are not a big fan of cardio workouts, try to incorporate them in your warm-up and cool down sessions of at least ten minutes each!
Bodybuilders Pack on Proteins
We all know muscles are made up of proteins and what better way to build muscles than to indulge in a high-protein meal! As we have mentioned before, it is not just working out that gives the bodybuilders their physiques, rather it is a balance between their workouts and their diet that gets them those sculpted muscles! Packing on proteins is one of the best ways to build muscles, but that does not mean that you can go overboard with it.
Generally, one gram of protein per pound of bodyweight in a day is recommended. Your high-protein meals should be spread out over five or six meals in a day. The best sources of proteins include fish, skinless chicken breast, nuts, tofu, dairy products and lentils!
Carbohydrates are Essential
Generally, when you are trying to lose weight, many experts recommend that you cut out carbohydrates completely. However, this does not hold true for bodybuilders. Carbohydrates are needed by bodybuilders as a source of energy, so that proteins are used in building muscles. If bodybuilders do not take adequate carbohydrates, proteins will be used up as a source of energy instead of being used in muscle building. So make sure you opt for minimally processed carbohydrates like oats, quinoa and fresh vegetables, when building muscles.
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Bodybuilders Stick to a Regular Sleep Routine
As funny and childish as it may sound, bodybuilders do stick to regular sleep pattern. Sleep is an important part of one’s day as this is the time when the body not only relaxes, but certain hormones such as testosterone and growth hormone are also released in the body. These hormones are important as they help in the recovery process of your body after a long and strenuous day. Make sure you get at least 7-8 hours of uninterrupted sleep. Without adequate and restful sleep, chances are that you will be undermining your efforts at the gym.
Bodybuilders Never Stick to a Routine
One of the keys in achieving success is to change your workout plan every now and then. Bodybuilders never stick to the same routine. Sure, it is easy to fall into a routine, but did you know that your body is capable of adapting to a routine very quickly? The quicker it adapts, the less challenging the workout is going to be and lesser the results you will be seeing. So keep challenging your body!
Achieving a Sculpted Physique Like a Bodybuilder Requires Dedication, Persistence and Hard Work!
Push Yourself to Get the Physique you Want!