How to Get Huge - Body Building (Do's and Don'ts)

Building a Body

Building a body or really building your own body to the level or shape of your desire is possible due to rapid growth in technology and people's experience. Since it became a sport in the 1970s more and more people want to develop their body's and unlock their full potential in achieving not only just a massive body but a work of art!

Goal setting

To be a good bodybuilder you will need to focus on more than just lifting weights. Set serious goals on what you wish to achieve out of your bodybuilding. Setting up your goals can be the most important phase of your training as it keeps the mind on track during training, helps with motivation, and maintains a positive attitude. So what are your goals for building a body? What kind of body do you want? Once you have written these down or set them in your mind you are ready to start your body-building journey.

The Philosophy

You need weight training to work the muscles but also a good diet and the right nutrition. The muscles require a constant source of energy and other essential nutrients such as proteins, fats, vitamins, and tissue-building enzymes. What we eat is vital to bringing the muscle-building ingredients to the right areas therefore it is important that we are mindful of what and how much we eat.

Balanced Training

Rest is equally if not more important for bodybuilding after and during the workout. When we do weight training, we effectively "rip" or damage our muscles. During rest, our bodies get to work on the damaged muscles by growing the muscle fibers making them bigger. So we need to put the body through a sedentary state when we have our rest periods. A balanced form of body-building program is vital for the entire body. Weight training, proper nutrition, rest, and a good cardiovascular workout work extremely well in combination for producing great results for your health and your body-building goals. Remember, your heart is your power source, take care of it. Your heart will greatly help you train longer and more efficiently.

The Mind Set

Maintaining a positive attitude during and after training is KEY. If you keep your sights on the goals you have set for yourself, you'll find that you can push yourself even further. You will be surprised. Training is hard work and very exhausting mentally and physically so it's normal to want to give up and we start losing sight of our initial goals. So stay strong, and keep in mind your goals, this will give you the boost you need to push further in your training.

Know Thy Self

Understand your body's components and how the different muscle groups work not just only what muscles you want to make bigger. It will be very satisfying knowing you have built your body and mind into a strong and healthy state.

How to Lose Weight (For Overweight Person)

 

 

Less physical inactivity and an unhealthy diet are the major contributors to becoming overweight or obese. Obesity and overweight is the growing problem of the developed countries. Lack of time for exercising and for cooking healthy meals and the reliance on cars to move around are the reasons for being overweight.

 

Being overweight is not only one problem; rather it provides the basis of many problems. The body areas where the fats are stored also affect health. The women who are overweight and have a pear-shaped figure have more fats on their thighs and buttocks. The overweight women with apple-shaped figures have their fats stored around their waists. The apple-shaped figures are more prone to diabetes, heart diseases, and much more because of the fats stored around the waists.

 

Being overweight also hinders medical care. Too much fat of the overweight person interferes with the results of X-rays and CT scans, ultrasounds, and MRI. The rays are unable to pass through the layers of fats, to reach the gallbladder, appendix, and kidneys. The layers of fats also make it difficult for the doctors to make the proper diagnosis.

 

The best weight loss program is one that carries a healthy diet with an increase in physical activity specifically designed for overweight persons. Diet alone or physical activities alone do not play any wonder for overweight persons. An effective weight loss program should have the following components.

 

- Healthy meal plans with fewer calories but containing all the essential ingredients.

 

- Regular exercising plan.

 

- Tips on the lifestyle changes that are best adopted with the cultural needs of the particular overweight person.

 

- Weight loss should be slow and steady that is not more than 2.5 pounds a week.

 

Rules of Weight Loss

 

To lose ½ pounds of weight an overweight person has to burn around 1750 extra calories. To reach that figure he has to:

 

1. Calculate basal metabolic rate. Basic metabolic rate is something the body needs to maintain basic body functions like breathing and digestion.

 

2. Calculate the level of activity. The activity level can be calculated with the help of a calorie calculator. It will tell that how many calories that overweight person burns during sitting, walking, or exercising.

 

3. Keep The Track of Calorie Intake. Use a diary to keep a record of whatever one eats or drinks. If he is taking fewer calories than you are using, then the particular overweight person will start to lose weight.

 

Healthy Eating

 Following are few tips for healthy eating that will really help all of my overweight friends.

 

Eat more fruits: Overweight persons should focus more on fruits- no matter whatever the form is, fresh, dried, canned or fruit juice.

 Eat more vegetables: They should focus more on green and orange vegetables like spinach, broccoli, carrots, and pumpkins.

 Eat whole grain cereals: Overweight persons should eat bread, crackers, oats, rice or wholegrain cereal every day.

 Take calcium rich foods: They should take ½ liters of low fat or skimmed milk or an equal amount of yogurt. If some overweight person doesn't like milk take an equivalent amount of milk products or some fortified drinks.

 Take more proteins: Overweight persons should take more lean meat and poultry. They can boil it or grill it or bake it

 Reduce saturated fats: They should take not more than 8 percent of your calories from saturated fats. When buying and cooking meals an overweight person should choose more that are fat-free or lean.

 Limit your sugar intake: The daily consumption of salt of any overweight person should not be more that 1 teaspoon.

 

Healthy Physical Activity

 

Along with the diet an overweight person should adopt healthy physical activities as well. It does not mean that he has to be an athlete. Rather half an hour of physical activity helps not only to lose weight but also give many additional advantages to the overweight people. A good physical activity has the following benefits

 

Reduces the risk factor of heart disease

Controls the blood pressure

Keeps bones, muscles and joints healthy.

Reduces the depression, anxiety level and keeps the mood better

Helps to feel more energetic and sleep better.

Summing-up focusing on the daily lifestyle change is the key to lose weight.

NOTE: This information is for educational purposes

                consult expert for details