Training Guidelines for Bodybuilding Buffs

Training Guidelines for Bodybuilding Buffs

Photo by: Przemysław Trojan (noah1974) via Pixabay

 

Just like boxing, swimming, and track and field, bodybuilding is a kind of sport, according to American sports organization Amateur Athletic Union, founded in 1888, as reported by The New York Times back in 1975.

“Bodybuilders consider themselves athletes and showmen,” according to the NYT article.

Bodybuilding is for men and women alike.

For those who want to be a bodybuilder and probably become the next Arnold Schwarzenegger, who was hailed Mr. Olympia in New York in 1970 at the age of 23 (he won the title seven times!), here are some bodybuilding guidelines as published by ThoughtCo.com.

On Training:

1. Observe the right training routine.

Don’t train for more than one hour.

     - teenagers and those in their 20’s: train twice a week (training a specific part of the body every 48-72 hours)

     - 30s to 40s: once every five days

     - 50s and above: once a week

2. Never start training without warming up first to avoid injury.

3. Exercise correctly by choosing the right weight you will lift.

4. Do some rotator cuff (muscles that move the shoulder joints) exercises to keep them healthy.

On Nutrition:

1. Prepare a balanced diet, which includes essential fatty acids.

The diet should be like this:

     - 40 to 50 percent of complex carbohydrates (legumes, nuts, vegetables, whole grains)

     - 30 to 40 percent of lean proteins (beans, eggs, shellfish, tofu)

     - 20 percent of good fats (omega-3 fatty acids found in avocado; almonds and walnuts; mackerel, salmon, and tuna)

2. Go on and diet to lose body fat, but make sure to maintain enough calories.

If you lose too many calories, your joints will suffer and your bone mass will decrease.

On Supplementation:

1. Take vitamins and minerals.

The nutrients you get from the food you eat will not be sufficient. You still need extra vitamins as well as minerals to make your body function more efficiently. Vitamins help the body in burning fat and in building muscles. Minerals, on the other hand, assist in energy production and in the formation of bones and muscles and ensure balance of fluids and proper brain signals.

Specifically, take the following:

a. Ascorbic acid or Vitamin C (2-3 grams each day;’ take one gram at different times)

Vitamin C helps build strong connective tissues and lower cortisol levels

b. Gelatin (reduces joint pain, helps in collagen formation, and keeps cartilages healthy)

c. Combination of glucosamine sulfate (1,500 mg) and chondroitin (1,200 mg).

Mixing these two have positive results, according to studies conducted by Case Western Reserve University School in Ohio.

d. MSM (methylsulfonylmethane)

It can improve blood flow, reduce muscle spasms, and decrease inflammation.

e. Essential fats

If mackerel and salmon are not available, take 1-2 tablespoons of flaxseed oil or fish oil each day.