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8 Rules of Bodybuilding
By Charles E Johnson
1. Before you ever step foot in
the weight room, whether it be at your house or in a gym somewhere, have a
routine ready for each day that you lift. It does not have to be written on
paper, but that would be even better! This way, you will not get easily
2. Motivation - Motivating
yourself to lift will help with your consistency, and will make you want to
lift. You need to figure out what motivates you. Maybe you would like to get in
better shape in general, or perhaps you are going on vacation and want to look
good in a bathing suit. Whatever it is, find something to motivate you and
stick with it.
3. Goals - Set strength goals.
This will distract you from looking in the mirror. For instance, say you can
bench press 150 lbs 5 times. For your next goal, tell yourself that you would
like to bench 155 lbs 5 times within the next week. This is a very reasonable
goal. If you continue to make new goals, time will fly by. You will be
concentrating on these goals, and before you know it, you will see results.
4. Consistency - If you are
consistent, you will see results. It's as simple as that.
5. Form - If you do not have good
form when you lift, you will not work the right muscles. Or worse, you could get
hurt, which will keep you from lifting. If you cannot lift due to injury, then
you cannot be consistent, and you will not see results!
6. Rest - Fact: Your muscles grow
while you are resting, not when you are lifting. During a workout, you tear
your muscles, and they become weak. That is why you are tired after working
out. When you rest, your muscles repair themselves, and grow larger in order to
handle the new stress you are putting on them. You need to take at least 2 days
off for every week that you lift.
7. Nutrition - If you want to
build muscle, you should consume daily 1 - 1.5 times your body weight in grams
of protein (i.e, if you weigh 150 lbs, consume 150 - 225 grams of protein each
day). BUT, do not intake all of that protein via protein shakes. You can intake
SOME protein with protein shakes, but intake the rest with other foods high in
protein such as eggs, chicken, beef, and fish.
8. Supplements - Supplements are
great for giving you that extra edge when lifting. Try 100% whey protein (which
is all natural, and a great way to add more protein to your daily diet), or
l-glutamine (the most abundant amino acid in your body - taking more of it will
boost your immune system and give you more energy, while helping your muscles
to grow more quickly). However, before buying any supplement, you should
research it first. Asking your physician is also a great idea.
Source: Workout-run-box.com – Free muscle
building, running, and boxing workouts.
Also, check out the workout forum
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author, content, and source must all be preserved. Copyright 2008 WorkoutRunBox.com.