Body building is something, for what every human being thinks for (sooner or later). But how many of us actually succeed in getting the desired body? It is because most of us quit body building in few days/weeks/months after we start, believing it is not our cup of tea. Indeed it is not as simple as we think, but it isn’t that complicated as well. If you know how to do it and are ready to do it wi
th dedication and consistency, then it’s more than obvious that you will get great results. Below mentioned are few tips that can help you to get the body you dream for:
1. Make a schedule – You can’t just get started and do whatever you want to. Make a work-out schedule. Dedicate one day for one part of your body and the other day for the other part and so on. For example, on Monday work on chest and shoulders and do exercises that are performed to improve these areas (like flat bench press).
2. Never forget the warm up - Forgetting to warm up is the worst thing you can do while yearning to get a perfect body. By doing an efficient warm up, you prepare your body muscles for the work-out that you are going to do next. Exercising without a warm up is just like waking up and straight away going to office, without taking a shower or getting ready.
3. Keep a check on your diet – Stop quenching your hunger with 3 heavy meals a day! Rather take 5-6 light, but nutritious meals a day. This will cut down your weight gain and provide some real stuff to your muscles and strengthen them. That traditional ‘3 meals a day’ formula doesn’t works anymore. It can just make you fat and then fatter.
4. Stay hydrated – Water is something that has a vital role in the overall functioning of human body. Most of the ‘inside body’ processes requires water as a vital constituent. When we work out (either weight exercises or cardiovascular exercises), we sweat. The more we work out, the more we sweat. This leads to the deficiency of water in the body. If you don’t consume sufficient water while you work out, you may face few health issues. However, this doesn’t mean that you should drink more than required amount of water, as that may lead to vomiting. Just drink the amount of water you need. Apart from the work out, you must drink at least 2 liters of water daily.
5. Increase your resistance, but keep it gradual -Here the word ‘resistance’ is used for intensity. Intensity depends upon weight, speed and duration of workout. It is a general tendency that people who have just started working out, after 2-3 days believe that they have gained stamina enough to double the weight, or increase the repetitions and so on. This isn’t right. By doing this you can even hurt yourself. So, better keep this increment gradual.
6. Take less rest between the sets and more rest between exercises – Time of rest totally depends upon the training or on your physical condition. If you are absolutely normal and doing general work out, then the rest time for you (between exercises) should be 2.5-3 minutes and between sets should be 1 minute. However, athletes with unlimited strength take even lesser rest. For hypertrophy and endurance, athletes optimal rest period is of 30-60 seconds.
7. Techniques matters – While you work out, one thing that matters the most is ‘the technique’. If you are doing an exercise and you aren’t aware of the proper technique to do it, then it is not just that you won’t get benefitted from it, but you can also earn yourself a bunch of problems like stretch in muscles, strain etc. So, make sure whatever you do, you do it right. If you are working out in some health club, ask your coach for the right technique, but if you are doing it at your home, make sure you have read about it enough and you know it well before you actually do it.
