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Dan’s Beginner Guideto Body BuildingImage Source: www.t-nation.com
The Difference Between Fat and Muscle Fat tissue tends to contain more volume than muscle tissue, which presents a bulkier image. Muscle actually weighs more than fat Fat cannot be turned directly into muscle In order to burn fat, weight must be lostImage Source: www.bistromd.com
Bulking Phase This is the first phase of body building and is takes place during the offseason Main goal is to consume as many calories as possible in order to gain weight and build muscle Involves intense heavy weight liftingImage Source: www.santacruzcore.com
Bulking Phase Diet Protein must be incorporated into a diet when trying to pack on muscle, it also helps with muscle recovery and soreness relief Foods to eat include: eggs, chicken breast, steak, fish, and nuts Consume around 400-500 extra calories per dayImage Source: www.tablespoon.com Carb load before and after a workout in order to replenish glycogen stores, which provides the body with fuel while exercisingImage Source: www.organicfacts.net
Workouts for Bulking Increasing weight with less repetitions will allow for muscle mass to be packed on Building muscle requires workouts to be short and intense Workouts include: bench, squat, clean, and deadlift Make sure to rotate between working out different muscle groups per day Ex. Legs: Monday, Wednesday, FridayImage Source: www.elitefts.comUpper Body: Tuesday, Thursday, Saturday
Bodybuilder PhysiqueImage Source: www.atheltes-hero.comImage Source: www.bodybuilding.comImage Source: www.medium.com
Cutting PhaseImage Source: www.simplyshredded.com This is the second phase of body building and takes place around competition time Requires a lot of cardio exercise The main goal is to burn fat in order to uncover previously added muscle mass
Working Out in the Cutting Phase Fat burns at a slowrate, therefore it requires a longer workout duration. Long-moderate intensity exercise is the best way toburn off excess fat When lifting weights focus on increasing repetitions rather than the weight being liftedImage Source: www.self.com Aerobic exercise can’t be avoided, anywhere from15-20 min of constant movement will activate fat lossWorkouts include: Running, walking, jogging,cycling, box jumps, jump rope, and boxing
Diet Plan While Cutting Cut or limit carbohydrates from within your diet Avoid sugary foods and beveragesImage Source: www.hindustantimes.com Eating more fiber will provide a sensation of fullness which can trick the brain into eating less food Caffeine and protein have been found to speed up one’s metabolism which can cause fat loss. Skipping meals will not help someone burn fat, consuming multiple meals with smaller healthier portions is the best approach.
Staying Hydrated Water can speed up the body's metabolism and allow for more fat to be burned Synovial fluid between the joints is composed of water which allows for smoother and pain-free movements A bodybuilder should drink water before, during, and after a workout Too much water consumption can lead to hyponatremia, which causes sodium levels to drop and can be fatalFind out your necessary waterintake HereImage Source: un/water calculator.htm
www.simplyshredded.com. Working Out in the Cutting Phase Fat burns at a slow rate, therefore it requires a longer workout duration. Long-moderate intensity exercise is the best way to burn off excess fat When lifting weights focus on increasing repetitions rather than the weight being lifted Aerobic exercise can’t be avoided, anywhere from 15-20 min of constant movement will activate fat .
