Top 5 tips for Beginners in Bodybuilding

If you are new to bodybuilding and you want to improve the way you look, here are some useful tips that will help you a lot! You should not expect huge improvements overnight, but muscle mass will slowly grow over time.  It’s really important to have patience, to stick to your workouts and diet, and results will definitely show!!!

1) Workout Every Muscle group at least 2 times per week:-

In many kinds of research, it has been proven clearly that working out every muscle group twice per week has greater benefits over once per week. Heck as an absolute beginner you can also do FULL BODY WORKOUTS every day or at least 4 times per week to get optimum results.

2) Ensure you are consuming an adequate amount of PROTEIN according to your body weight:- 

Different Bodybuilders prefer consuming a different amount of protein as per their diet plan. Don't rely on other bodybuilders' diet as your body (as a beginner) has not yet reached that level of perfection and muscle maturity to digest and utilize those different levels of high protein.

Many researches suggest that consuming around 1gm/lbs of body weight is enough for a person. But since your body, as a beginner, isn't used to digest that much protein, so I would suggest starting with 0.6gm/lbs of body weight and then slowly increase your protein intake every month to get an optimum result. 

**I would suggest beginners to take any digestive enzymes too for the first few months of high protein diet if you face any stomach issues**

 3) Tracking your macros:-

A huge amount of people in this world don't have any idea regarding what they are eating throughout their whole day. When you start bodybuilding and if you want to achieve your goal you should know what you are eating. Make tracking what you eat throughout the day as your habit(At least for a few years of lifting). Once you get an idea about what portions of your food contains how much calories then you may or may not track your calories and still will be able to eat roughly your target calories or macros. Track everything from a spoon of ketchup to even a teaspoon oil. TRACK EVERYTHING WHAT YOU EAT!!!!

 

4) Stick to your goals and be consistent:-

Be consistent with your gym timings and stick to your goals. Don't follow others because everyone has different genetic makeup and everyone's body shows results for the same kind of training differently. It may happen that two individuals start training together at the exact time exactly the same and do everything the same including diet and then also both of them will see different changes in their bodies. That's just the way how important role genetics play in bodybuilding. 

5) Progressive Overload:-

As a beginner, try to increase the amount of weight you lift per workout every week. When I was a beginner, every week I made progress such that I was able to add weights every week(At least 5lbs). Every small progress is PROGRESS as long as it's consistent. If you are not visualizing results in terms of strength gains and/or fat loss then adjust your diet and optimize your training by doing workouts with better form.

***Articles regarding advanced training patterns will be coming soon.***

#BONUS: Supplementation:-

First of all, Try To Avoid Any Supplement as a beginner and try to fulfill that supplements' requirements through diet alone. If you are unable to consume enough food to fulfill your daily requirements of protein and other stuff then only start supplementation. 

A detailed article regarding supplements will be coming soon.