How can i start body building? Any advice?!
Question: How can i start body building.? Any advice.?
Ive just ordered a bench with weights and i was just wondering how many reps and sets should i do.?
How much cardio.?
Other methods of cardio other than running.?
how long until i notice a difference.?
thnksHealth Question & Answer
How much cardio.?
Other methods of cardio other than running.?
how long until i notice a difference.?
thnksHealth Question & Answer
Answers:
As you are a beginner, you will need very little stimulation in order to grow in the beginning.. Any more, and you are risking injury and also have a great chance of overtraining..
Initially, you want to do 3 exercises consisting of 2 sets of 15-18 for each body part.. For example, the chest;
Bench press 2 sets of 18
Chest fly 2 sets of 18
Incline dumbbell press 2 sets of 18..
Never train the same body part more than once per week to begin with.. It is important to let your body rest, as this is when it grows.. also, between each set, have a rest of about 45-60 secs.. Between exercises, usually a minute will suffice.. Train one day on, one day off.. For example, this is my training split;
Monday - Chest/Back
Tuesday- Off
Wednesday - Shoulders/Legs/Core (abs and lower back)
Thursday - Cardio day
Friday - Biceps/Triceps
Saturday - Core
Sunday - Cardio
Normally, I don't do much cardio, only 2 sessions per week.. This is because if you keep up the intensity during your workouts (ie.. leave short rest periods between sets), you get a good cardio workout anyway.. Long, sustained cardio makes it more difficult to build muscle, as you are using energy that would be potentially used for protein synthesis required to build the muscle..
There are many forms of cardio, and it is vital to mix them up for variety and also to ensure your body gets different stimulation.. There are things like using a cross trainer, cycling, walking (although it's quite boring, it is a great, low impact form of exercise).. Swimming is a great exercise as it keeps up your flexibility aswell as being a great cardio workout..
Remember, before and after a workout, a 5 minute low intensity cardiovascular exercise followed by stretching is vital..
The difference will depend on your current physique and also on the way in which you approach your diet.. Keep the protein high (from lean sources) and the carbs moderate (and from wholemeal sources) and the fat moderate (from omega sources) and you'll be on the way before you know it!Health Question & Answer
Initially, you want to do 3 exercises consisting of 2 sets of 15-18 for each body part.. For example, the chest;
Bench press 2 sets of 18
Chest fly 2 sets of 18
Incline dumbbell press 2 sets of 18..
Never train the same body part more than once per week to begin with.. It is important to let your body rest, as this is when it grows.. also, between each set, have a rest of about 45-60 secs.. Between exercises, usually a minute will suffice.. Train one day on, one day off.. For example, this is my training split;
Monday - Chest/Back
Tuesday- Off
Wednesday - Shoulders/Legs/Core (abs and lower back)
Thursday - Cardio day
Friday - Biceps/Triceps
Saturday - Core
Sunday - Cardio
Normally, I don't do much cardio, only 2 sessions per week.. This is because if you keep up the intensity during your workouts (ie.. leave short rest periods between sets), you get a good cardio workout anyway.. Long, sustained cardio makes it more difficult to build muscle, as you are using energy that would be potentially used for protein synthesis required to build the muscle..
There are many forms of cardio, and it is vital to mix them up for variety and also to ensure your body gets different stimulation.. There are things like using a cross trainer, cycling, walking (although it's quite boring, it is a great, low impact form of exercise).. Swimming is a great exercise as it keeps up your flexibility aswell as being a great cardio workout..
Remember, before and after a workout, a 5 minute low intensity cardiovascular exercise followed by stretching is vital..
The difference will depend on your current physique and also on the way in which you approach your diet.. Keep the protein high (from lean sources) and the carbs moderate (and from wholemeal sources) and the fat moderate (from omega sources) and you'll be on the way before you know it!Health Question & Answer
Ha ha........thanks for the plug "envy"..
Ok dude first off how old are you.? If you are young you will wanna go easier on the weights cuz your growth plates ain't closed yet and really heavy weights could stunt your growth..
But to bulk up you will wanna go with heavier weights with fewer reps.. And to tone up you will wanna go lighter with more reps..
Usually guys startin up will wanna bulk up first.. You pack on the muscle first then tone it to give definition later..
You might wanna visit .bodybuilding..com" rel="nofollow">http://www..bodybuilding..com for some good exercise routines, some diet info, and they got forums there for questions..
And now for diet.. You need to pay close attention to diet.. For buikin you need carbs and protein.. Lose fast food and junk food cuz it ain't good for you..
As for other cardio than runnin.. There is ridin bike, swimmin, skatin, anything really that is pretty much a constant exercise for a fairly long time.. Swimming several laps is really good cardio cuz it works more of you than just legs..Health Question & Answer
Ok dude first off how old are you.? If you are young you will wanna go easier on the weights cuz your growth plates ain't closed yet and really heavy weights could stunt your growth..
But to bulk up you will wanna go with heavier weights with fewer reps.. And to tone up you will wanna go lighter with more reps..
Usually guys startin up will wanna bulk up first.. You pack on the muscle first then tone it to give definition later..
You might wanna visit .bodybuilding..com" rel="nofollow">http://www..bodybuilding..com for some good exercise routines, some diet info, and they got forums there for questions..
And now for diet.. You need to pay close attention to diet.. For buikin you need carbs and protein.. Lose fast food and junk food cuz it ain't good for you..
As for other cardio than runnin.. There is ridin bike, swimmin, skatin, anything really that is pretty much a constant exercise for a fairly long time.. Swimming several laps is really good cardio cuz it works more of you than just legs..Health Question & Answer
Talk to your doc......and as well, maybe talk to a fitness specialist......so they can show you what to do..
You might research 'workouts' in general online and print them out......or look for books at the library or the local bookstore........
Hopefully this will assist in your quest for fitness! Good luck - and be careful.. ;)Health Question & Answer
You might research 'workouts' in general online and print them out......or look for books at the library or the local bookstore........
Hopefully this will assist in your quest for fitness! Good luck - and be careful.. ;)Health Question & Answer
Good for you!
Now shut up and start hoisting something!
Now lets see, a load of hay equals about 120 bales and each bale weighs 40 pounds on average, Times 10 loads each day,..........
Keep going until you have lifted 24 tons..Health Question & Answer
Now shut up and start hoisting something!
Now lets see, a load of hay equals about 120 bales and each bale weighs 40 pounds on average, Times 10 loads each day,..........
Keep going until you have lifted 24 tons..Health Question & Answer
excersizeHealth Question & Answer
Well talk to a doctor.. he can tell you what is safe and healthy for you better then any of us can..
good luck!Health Question & Answer
good luck!Health Question & Answer
find TRAVIS M on here and he can help uHealth Question & Answer