Body Building: The Habits to Follow for a Beginner
With all the fitness craze that has consumed every person alive, body builders are people who want to take fitness to another level. In order for such people to succeed they stick to certain habits that make them successful in their fitness goals.
MAKE THE GYM YOUR HABIT
In his phenomenal book “The Power of Habit: Why We Do What We Do In Life and Business,” Charles Duhigg dedicates an entire chapter to what he labels the “habit loop.” Without giving away any spoilers—I’m not kidding, it’s a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue.
As an example, let’s say someone’s goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won’t need the cue.
The takeaway: Don’t just say you’re going to start going to the gym. It doesn’t work. Make things more concrete by setting up as many nudges and reminders as possible to help keep you from backing out. Your reward will be better health, feeling like a million bucks, and no longer fearing taking your clothes off with the lights on.
A body builder must eat well. This means that they should eat a balanced diet. They should eat enough carbohydrates, proteins and fat.
Carbs has 4 calories per gram and comes in either complex or simple (sugars) carbohydrates. Carbs are basic fuel for the body, it supplies the muscles with a continuous supply of energy, carbs can be stored inside your muscles and used later when it needs it through what is called “glycogen”. Eating carbs raises the hormone insulin which is an important hormone which pushes nutrients into your body where it needs it (such as muscle or fat). Without carbs it is hard to increase your metabolism and gain plenty of muscle mass. Complex carbs and simple carbs both have their uses in bodybuilding, but most of the time you should focus on eating plenty of complex carbohydrates, as this creates a nice steady flow of insulin and is what your muscles take in for fuel.
NEVER believe that eating fat will result in you getting fat, this has been the biggest myth in the 90s, but people are finally starting to realize the opposite, yes, fat can actually make you lose body fat faster! Fat is important for normal hormonal production. Eating plenty of fat in your diet is vital to increasing the hormone testosterone (which is the hormone that builds muscle and keeps body fat away). Eating plenty of healthy fats in your diet such as extra virgin olive oil is a very good way to staying healthy and getting in better shape. Fat is also a very good source of fuel, your body can utilize fat for fuel in very low aerobic states (resting) even better than carbohydrates.
Body builders listen to their bodies. They do not over train or undertrain. The process of building is one of growing gradually and not giving the body more than it can handle. This is why it is important to train in phases.
Train in Phases
If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in.” Check out Heath’s guide to finding your best muscle-building routine.
- 3 work sets per exercise
- 5-7 reps
- 4-6 weeks*
*Optional: increase weight at 3-4 weeks
PHASE 2:CARDIOVASCULAR CONDITIONING
- 3 work sets per exercise
- 12-15 reps
- 4 weeks