Five Bodybuilding Tips for Beginners (Fitness tips)
In this article, I’m discussing five Bodybuilding Tips for Beginners like what should they do and avoid. You must follow these tips.
Bodybuilding Tips for Beginners
#1. Avoid junk foods and sweet foods
Junk food generally lowers your stamina
Slows your metabolism rate
It has a high amount of fat.
And if fat intake is more in your body, then you will gain weight.
Junk food is usually very much oily so try to avoid them like burgers, sandwiches, pizza, noodles, chips etc.
Now let’s have a look at sweet food
See, as we know that in sweet food, there is a massive amount of sugar which hinders your bodybuilding capacity. And it also causes many diseases. Sugar is also known as white poison. You can consume sugar mainly from fruits and avoid chocolates, sauce, cold drinks, alcohol.
#2. Intake good calories more than your daily need
So first, you need to know that what is your daily calories need.
Just for an example:- As for now your weight is 50 kg and to maintain that weight how much do you need
Suppose you take calories more than your need then your weight increase and if you take less than it decreases. 1Kg is equal to 3500 calories. Now, if your daily need for one month is 60000 calories = 2000 per day, so if you take 2500 calories daily, then it gets 75000 (month), which means 15000 calories more than the initial now divide 15000/3500 then this will give approx 3-4 kg weight gain.
Now let’s see what’s BMR (Basal metabolic rate) which constitutes a. of calories that get used up in your breathing, heartbeat and more. Let’s See how to calculate BMR.
66 + 13.7 multiply your weight + 5 multiply your height – 6.8 multiply your age and calculate it.
It refers to your BMR, and now see how much calories do you burn by physical activity/gym/Jogging (Daily need = BMR + Physical activity)
For example:- My daily need is 2000 calories and from that 1500 is for BMR, and 500 for physical activity do more workout then it’s around 700-1000.
How much protein/fat/carbohydrate we should take daily?
30% protein
40% carbohydrate
30% fat, and if you are fatty, then consume less sugar and fat or do a workout.
I hope you understand.
Read also – How to Gain Weight
#3. Sleep 8 to 9 hours
Due to less sleep:-
Eyes get effected
Hairs can become white
Stress level may increase
Hormones imbalance (Testosterone level decreases)
You feel lazy all day if you don’t sleep well.
Sleep has four stages:-
1st stage is usually 20 minutes. The 2nd stage is just before you go for deep sleep. 3rd stage is your deep sleep in which your whole body recover, such as muscles or tissue. 4th stage is the dream stage. Deep sleep heals you physically, and the dream stage recovers mentally. So 8-9 hours of sleep is a must. And if you are very much concerned about fitness, then take a good nap for better results.
#4. 2 days rest in a week
After a lot of workouts, rest is also necessary. Do training for five days and give two days rest to yourself as it takes time for muscles to get recovered. If you do work out daily and don’t take a rest, then you will not get results. And by not taking rest, some injuries may happen. When you do work out, and you feel pain in your muscles means you need rest because your muscles are in the recovery stage. If you’re having a lot of pain during the workout, then definitely go for a rest, and when you’re a beginner, you feel more pain, so don’t go for heavy exercise directly.
Begin with some easy exercise and then increase your capacity day by day.
#5. Avoid masturbation or sex
No one talks about this topic in detail, and many of us remain confused that masturbation or sex affects our body or not. See, we have sex hormones such as estrogen in females and testosterone in males, and these hormones help maintain your fitness/bodybuilding. Testosterone primary function is to make sperms in a male body, and it usually takes 1- 2 days. After making sperm then testosterone invests in your body by making muscles stronger. If you masturbate daily, then you will not be able to make your body because the hormones are busy making sperm only. When you consume alcohol or sex, masturbate, then there is an increased level of dopamine. But after doing all that, then it suddenly decreases.
Conclusion:-
If you haven’t understood all these five Bodybuilding Tips for Beginners, then read it once more and then implement it in your life. See, you can get this information from anywhere, but the main thing is implementing that information in our life. Make use of these five Bodybuilding Tips for Beginners. And if you don’t understand something, then do comment.
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