In today's world, physique is everything. Want to get in great shape? Take up bodybuilding. However, this physical activity requires regular training for optimal results. So what can you do to progress quickly? We'll give you all the techniques you need to get there!
Prepare a training program
Right from the start, you need to set an objective: what body part do you want to build? Then, establish a suitable training program. In addition, it is essential to determine the type of equipment to use. First, you should plan for at least 2 sessions per week. However, at the beginning, don't force yourself. Take it easy to avoid injury. For novices, the full-body is recommended. It involves working the entire body. You should then wait several months before moving on to the split. There are several variations of split such as work focused on the biceps, triceps, back... or work focused on large muscle groups such as pecs, back and thighs.
Note: You can combine cardio and weight training to keep your figure and to work your heart while building muscle.
Have an adapted diet
Diet also plays an important role, otherwise your efforts will be in vain. To do this, plan 5 meals a day. At each meal, you must eat proteins, vegetables and fruits. Carbohydrates are not necessary. Also, you should consume good fats at each meal such as vegetable oils (olive, rapeseed, etc.), oilseeds (almonds, walnuts, hazelnuts, etc.), fatty fish and avocados.
Note: You can also take food supplements. But you should be careful. Also, a good night's sleep is essential to recover.
A little advice!
Doing bodybuilding means varying the exercises since the same gestures are tiring in the long run. To motivate yourself, don't try out different types of weight training equipment. For example, to work on your abdominal muscles, you can use squats one day and deadlifts the next. Elastic resistance bands are also great equipment for building muscle in specific areas. They are portable and inexpensive. In any case, don't hesitate to ask a professional for help if you want to benefit from a customized training program and get quick results. A coach can adapt the sessions to your goals and physical condition.