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Bodybuilding

What Qualities Are Essential to Become a Bodybuilder?

If you wonder what qualities are essential to become a bodybuilder you have to read this article. Find out the secrets to bodybuilding and become a pro.

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What is bodybuilding?

Many people wonder what are the essential qualities to become a bodybuilder. Those who appreciate their appearance, who want to practice or simply prefer a healthy and vital lifestyle, have many different ways of achieving this. Bodybuilding is a sport where you can consciously and actively define your body.
The best bodybuilding exercises for arms and thighs make you toned and perfectly fit. Professional bodybuilders prepare specifically for competitions. Many amateur bodybuilders often see bodybuilding as part of their lifestyle. In order to notice a positive effect of bodybuilding, regular training, a balanced diet and appropriate supplements are required.

Which body types must be distinguished?

Bodybuilding is different for everybody and it is therefore important to have some insight into which body type you have and then to find a suitable diet, the right training, and suitable supplements. In addition to an iron dose of discipline, people like Arnold Schwarzenegger and Lou Ferrigno also had a good build and therefore the perfect basis for starting bodybuilding. That, of course, does not alter the fact that they have worked really hard to look so great.

Back to the different body types. We make a rough distinction between three body types and nobody has exactly one specific body type, but often a combination of two body types.

Ectomorph (Hardgainer)

  • Naturally slim and tends to lean because of its narrow bones and joints.
  • This body type can often be characterized as a marathon runner.
  • In a diet, it is best to take the following composition of macros (nutrients): 55% carbohydrates, 25% proteins, and 20% fats.

Endomorph (Softgainer)

  • Naturally wide and substantial. Often smaller than the other two types and look rather crowded due to their wide bones and shoulders.
  • Often men who participate in Strongmen competitions are an endomorph.
  • In a diet, it is best to take the following composition of macros: 30% carbohydrates, 40% proteins, and 30% fats.

Mesomorph

  • Looks powerful by nature and typifies with its visible muscularity.
  • Arnold Schwarzenegger is a real mesomorph.
  • In a diet, it is best to take the following composition of macros: 40% carbohydrates, 30% proteins, and 30% fats.

Everybody is therefore different and everyone has a certain dominant body type. Nutrition must be adjusted for this because someone who has endomorph as the dominant body type comes directly from too many carbohydrates. An ectomorph needs carbohydrates to turn on that mass. Supplements that are used also differ per body type. For example, an endomorph does not benefit a weight gainer and he would be better off opting for a basic protein shake to ensure that he doesn’t get too many carbohydrates. The mesomorph is the body type that has the best basis for becoming a good bodybuilder. This body type arrives best in fat-free mass and can therefore quickly build muscle mass.

Bodybuilding Diet

Bodybuilding alone cannot be successfully performed by hard training. A healthy and balanced diet is of great importance in bodybuilding, even more than in any other sport. In addition to training, good nutrition plays a crucial role in muscle building and mass promotion as well as in fat loss. Proteins play a crucial role in such a diet since proteins are essential for muscle growth. Muscles are made up of proteins and recover faster when the body receives enough proteins. In the mass phase, more attention must be paid to carbohydrates. The ectomorph, for example, must include more carbohydrates and fats in its diet because this causes it to increase in mass.

A good diet is based on normal nutrition, but supplements can play an important role in this. This makes it possible to achieve the desired effect faster and more effectively.

Bodybuilding Supplements

There are various products that can be used to build muscle. In principle, a protein is suitable as a basis, where a pure whey protein is predominantly used here.

Additional products such as creatine, BCAAs, and other amino acids can also help build lean muscle. During the dry training phase, BCAA can help prevent too much muscle mass from being lost during this phase. To ensure that you are also at rest, outside training, burned fat can also help a fat burner to work off those last pounds of fat. A fat burner ensures that the heart rate is higher during the day, so there is a more constant fat burning.

Can You Take Supplements Without Exercising?

The use of supplements without regular training is not recommended. Building muscle without training is not possible. Supplementary use is unnecessary and not recommended without training. For example, the extra carbohydrates and fats that are taken through a weight gainer can be directly converted into extra fat cells without exercise.

Bodybuilding – A Conclusion

The sport of bodybuilding is not an exact science and often someone can raise their fitness and form to a higher level simply by doing. In addition, a good dose of perseverance is required. Supplements can be a valuable support to achieve optimum results. As said before, bodybuilding is not a sport, it is a lifestyle!

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Bodybuilding

Best Ways to Get 6-Pack Abs in a Month

The best ways to get 6-pack abs in a month are to drink enough water, eat rich fibrous diet, work on the abdomen, perform cardio and a lot more.

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Getting six-packs isn’t as difficult as it seems. With determination, dedication, hard work, and discipline, you can get the body of your dreams in no time.

In this article, we will discuss the best ways to get 6 pack abs in a month. Just follow these tips and get going:

Drink Enough Water

Water has 0 calories. Thus, it is the best drink for weight loss at par. If you want to feel satiated and not gain fat, drink sufficient quantity of water. Abs requires almost zero fat in the abdomen area. Therefore, you need to stay hydrated as belly fat loss is one of the benefits of water.

Water also keeps your body temperature to a normal level which is important when you perform high-intensity exercises.

Do Cardio

Cardio is an exercise form that increases the heart rate. Incorporating cardio or aerobic exercises such as swimming, running, etc. help you burn all the extra fat in the body. This will increase the process of getting abs; therefore, it is definitely one of the best ways to get 6 pack abs in a month.

You can perform various outdoor activities in the form of cardio exercises.

Work on Abdominal Muscles

In order to achieve six-pack abs and increase muscle mass, it is important to work on the abdominal muscles. Exercise of the abdomen is also important for proper breathing, bowel movements, and coughing.

Maintain a healthy diet and workout regularly to build six-packs in less than a month. Perform planks, crunches, and other core exercises for maximum result.

Try HIIT

HIIT or High-Intesity Interval Training is an exercise form dealing with high-intensity exercises and short recovery periods. In this routine, your heart rate is maintained along with continuous fat burn.

If you want to lose weight and get six-pack abs, HIIT is the best exercise routine for you without a doubt. Eat healthy food for weight loss which is protein-rich for bodybuilding.

Such examples of HIIT are mountain climbers, jumping jacks and burpees with regular intervals for 20-30 seconds.

Eat Fibrous Diet

Eating a protein and fibre-rich diet is very healthy for everyone. If you want tips for weight loss, a fibrous diet is always on top of the list. Fibres not only make you physically fit but also improve digestion and bowel system.

Eat whole grains, vegetables, fruits, seeds, and nuts to help get the six-packs of your dream.

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Bodybuilding

Training On Vacation

If you want to know how can you continue training on vacation, you have come to the right place. For long-term fitness, it is important to train daily.

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The holiday is just around the corner! Super fun, but drinking a week at the Spanish Costa del Sol or all-inclusive to Greece is killing for your figure. Do you want to keep your body in top condition when traveling? You can also train on vacation. So do not only pack your summer clothing, but also bring your sports clothing and training schedule for a workout on holiday!

Training

The holiday is just around the corner! Super fun, but drinking a week is killing for your figure. Do you want to keep your body in top condition when traveling? You can also train on vacation. So do not only pack your summer clothing, but also bring your sports clothing and training schedule for a workout on holiday!

Training Without A Gym

You cannot, of course, take your favourite Basic-Fit club on holiday. But that does not mean that a workout while traveling is impossible. You can also do both strength training and cardio fitness exercises outside the gym. For example, you can train with your own body weight. With a training schedule in which you do sit-ups, push-ups, planking, and squats for half an hour three times a week, you keep your body in good shape. The Basic-Fit app contains a lot of schedules and exercises so plenty of inspiration! Do you prefer cardio training? You can run almost anywhere and be your own trainer. Keep in mind the heat at your holiday address. For example, go for a walk early in the morning and bring a bottle of water to prevent it from drying out.

Visit a Fitness Club at Your Holiday Address

What you can of course do is look for a gym at your holiday address. Many hotels and resorts offer sports facilities. But of course, you can also go to a local gym. Many gyms receive tourists with open arms. And it is also a nice way to meet locals. Are you going to Spain, France, Luxembourg or Belgium? Then check if there is a Basic-Fit club at your holiday address in the area! With your sports pass, you can train at all clubs in all countries.

Also, Pay Attention to Your Diet on Vacation

It is a bummer, but if you do not want to arrive on holiday, we advise you not only to continue your training but also to watch your diet. For example, drink a glass of water with your meal instead of that nice beer or wine. Also think of eating enough proteins, fruit, and vegetables. And … try to restrain yourself at the dessert buffet!

Or … Choose to Just Have A Real Vacation

If you do not exercise for one or two weeks, you will not immediately lose all of your newly built muscle mass or condition. In fact, a short rest period can even be good for your body to recover from weeks or months of intensive (strength) training. Because of this, you will notice that – if you pick up training again after the holidays – you will be much fitter and the training could go very well. Your muscles are stimulated again and want to develop.

Happy Holidays!

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Bodybuilding

Best Bodybuilding Tips For Beginners

If you have started building muscles, you must follow the best bodybuilding tips for beginners so that your journey to muscle gain is smooth and quick.

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Here are the 6 best bodybuilding tips for beginners which you should follow if you want to build strong muscles. Follow the following tips to get a quick and better result.

Work with free weights

Two main free weights for bodybuilding are dumbells and barbells. For beginners, dumbells and barbells are the best options when it comes to the easiest bodybuilding exercises. Free weights are a better option than machine weights as they do not restrict the movement. For instance, a leg press machine gives you a fixed, straight posture automatically. However, when you are doing squats with free weight, you have to use your muscles not just to bend your body but also to keep it straight and prevent wobbling.

Moreover, the muscles stay active and occupied for a longer time when free weights are used.

Follow Your Bodybuilding Chart and Programme

Don’t go to the gym and do just anything. Every gym has a trainer who prepares an exercise chart and fitness program for an individual. Not just exercises for arms and thighs, but the dietician also makes a bodybuilding diet chart to follow.

When it comes to exercising, you not only have to follow the exercising sequence but also have to follow the assigned number of reps and sets. Therefore, one of the best bodybuilding tips for beginners is to adhere to the schedule and workout according to it.

Work on One Muscle a Day

If you want to grow muscular, you have to focus on every muscle of your body. We all have our biases. Some of us love to work on our core while others love leg days. However, we have to make sure that each and every muscle is given equal attention and is worked upon.

Hence, if you work out 5 times a week, make it certain that you dedicate a day to every muscle. For instance, if you work on your arms on Monday, work on your core on Tuesday, legs on Wednesday, upper body on Thursday, and lower body on Friday.

Use Safety Measures

First of all, remember to increase your weight gradually. Begin with less weight and slowly increase it with every passing week. Once you attain the point when you start using heavy weights, start using safety measures at the same time too. Wear a safety belt to protect your lower back from getting sprained or dislocated. Use knee caps and gym gloves when weight lifting for the protection of knees and palms. Be your own trainer at the gym with all the necessary precautions and a perfect programme.

Precautions are very important while bodybuilding so as to avoid any injury or long-term problem in the future.

Avoid Junk Food

Junk food is low in nutrients  (eg-proteins, vitamins, minerals, fats and carbohydrates). They are high in saturated fat, added sugar and added salt. Eating too much junk food may result in many health diseases like obesity, cholesterol, depression, etc. You should avoid eating junk food. If you want to gain weight, stick to healthy food, eat a diet full of proteins, vitamins, and minerals., instead of having junk food.  Instead, eat healthy snacks to keep your body fit. Junk food or fast food will only lead to body fat amd it won’t help you in building your muscles. Therefore, if you really want to build your body, say no to junk food.

Eat a Protein-rich Diet

Protein is considered to be the best nutrient to build your body. We have often studied in lower classes that protein is very essential for our health. Eating a diet rich in protein will definitely work in building your body. Eating a lot of protein makes your muscle and bones strong. Pulses, beans, nuts, eggs, milk, almonds, etc are some foods which are rich in protein and will surely help you in building your body.

Follow the above best bodybuilding tips for beginners. It will certainly help you out and make your muscles stronger and bigger.

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