The Secrets of Natural Bodybuilding
Natural bodybuilding is the art of
developing lean muscles through dedicated practice excluding the use of
performance enhancing drugs. A natural bodybuilder must abstain from using
anabolic steroids, human growth hormone (HGH), insulin or diuretics. However,
you can use over the counter supplements but you have to be a label watcher.
Some legal supplements may contain detrimental substances.
Being a natural bodybuilder is
definitely no easy task but it is possible for nearly everyone. The starting
point of any bodybuilding venture is the bulking phase. For muscle growth to
happen your calorie intake must exceed your basal metabolic rate and your
energy expenditure. This is particularly important for bodybuilders with a fast
Natural bodybuilders must
approximate their daily calorie requirements and adjust accordingly. A simple
formula to calculate your calorie needs is multiplying your weight in pounds by
20. Most natural bodybuilders bulk up when they are not in active competition.
This phase is preceded by the diet or cutting phase.
The diet or cutting phase involves
bodybuilders reducing their body fat percentages in order for their muscles to
be more pronounced for competition purposes. Care must be taken during this
phase as eating more of everything can lead to unmanageable accumulation of
fats. During the bulking phase the body of a natural bodybuilder responds well
to the extra food intake giving you the best out of the changed diet.
This diet should consist of
proteins, carbohydrates and fats in different quantities. Ideally, your daily
protein intake should be about 2 grams per each pound of your body weight. The
recommended proteins for natural bodybuilders are those from low fat sources
such as egg whites, fish, chicken and lean meat.
Since you will be training hard,
carbohydrates should be taken in the same amounts as proteins. Carbohydrates
are very important for two reasons. First, they provide natural bodybuilders
with the energy required for strenuous workouts. Secondly they increase the
insulin levels in the blood. Insulin facilitates the incorporation of amino
acids in the muscles to realize growth. This is one of the bodybuilding secrets
to naturally induce insulin production.
Contrary to common belief, some
fats are actually beneficial for bodybuilders. For instance omega 3 and omega 6
fatty acids found in fish, flax seeds, olive oil and coconut oil are essential
to the production of testosterone in the body. As a natural bodybuilder you
want to keep your levels high for optimum muscle growth and definition.
Once you have gotten your natural
bodybuilding diet right it is time to hit the gym. Training days should span
from three to five days a week depending on a bodybuilder's level. The secret
to fast muscle gains naturally is progressive heavy lifting targeted at the
major body muscles. These include the chest, shoulders, back and quads.
They provide a steady foundation
making the training of the minor muscles like the triceps, biceps, calves and
forearm easier. In natural bodybuilding one basic guideline applies. During the
bulking phase, you should lift heavier weights in a smaller number of reps, and
during the diet or cutting phase where you are seeking muscle definition, go
for more reps with relatively lighter weights.
However, this is not an
all-inclusive rule. Variations to your workouts will determine the muscle
prominence and definition you achieve. The most important bodybuilding secret
is constantly shocking your body with diverse routines coupled with cardio
training and charisma. This combats muscles plateaus and reveals award-winning
Muscle building, weightlifting,
fitness, healthy living isn't a one-off decision, it's a lifestyle choice but
that doesn't make it easy. Sometime we
need advice, guidance, motivation or coaching to go that extra mile to complete
an extra rep. We're all striving to
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