body building benefits

[Guest Raghujan]

Body building Strategy

1. Training - First thing to keep in mind that rest and recovery is also important. So train around 4–5 days a week. Don't train everyday. Don't overtrain. Now coming to rep range - You should be doing 8–15 reps during weight training. Also its mandatory to do some warm up exercises before every heavy workout to avoid injury. Some stretching post workout will help relax muscles and reduce soreness.
   1. Two Myths of Training: DON'T DO CARDIO AND DON'T WORKOUT ABS
      1. THIS IS A MYTH.. DON'T FOLLOW THIS. Now let me explain the facts. It is recommended to do cardio atleast 60 mins a week no matter what your fitness goals it. It won't burn muscles. Instead it will support in muscle recovery.
      2. Abs is also a muscle group just like biceps, triceps etc. It is recommended to train your abs atleast once a week like other body parts.
2. Nutrition: Nutrition is one of the most important factors responsible for muscle growth.
   1. The first most important thing before starting any muscle building program is to develop a good meal plan keeping giving special priorities to following meals:
      1. Immediately Upon Waking: Take some simple carbs and fast digesting protein since your body is in fasting state whole night.
      2. Pre workout: Complex Carbs and Protein as you need consistent release of energy during your workout.
      3. Post Workout: Protein Isolate and simple carbs to start with your recover of muscles.
      4. Also Note that: During workout, you are not building muscles, you are breaking your muscles. Your muscles need to recover to build up.
   2. Now one of the macronutrients that is considered as evil is FATS!! Its absolutely not true. You should be consuming healthy fats. Ie Unsaturated Fats. They are required for normal hormonal functioning, good for skin, hairs etc.
   3. You should be consuming atleast a gallon of water daily for proper hydration.
3. Supplements: As the name suggests, supplements should be taken to fulfil the daily requirements of nutrients that cannot be fulfilled by natural diet. Supplements you should consider:
   1. Whey Protein
   2. Multivitamin
   3. Omega 3s
4. Sleep: Your muscles recover mostly when we sleep. So it is important to have adequate sleep to build muscles. It is recommended to have atleast 8 hours of sleep daily.

Also watch this video for complete guide on muscle building

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