Author: Kilo Fit Academy coach Marcelo Lobo Rocha. Marcelo is a personal trainer and nutrition coach, involved in fitness since he was 8 years old.
First of all, don’t be afraid of the word bodybuilding. It doesn’t mean you are going to become like Arnold Schwarzenegger. Bodybuilding is about improving your body, and it’s recommended for every adult at any age and gender. It’s the only sport that every professional athlete practices.
Today I am going to share 5 tips for people that would like to start building some muscle.
Tip 1: You can’t build muscle and burn fat at the same time.
I know many programs and fitness gurus promise that you can build muscle and lose fat at the same time, but unless you previously have never done any training, it’s impossible.
Bodybuilding always has two phases: cutting and bulking. Cutting means that you are in a caloric deficit and lose weight. Bulking is the stage when you are in a caloric surplus and build muscle.
Unless my clients have a low body fat percentage, I always recommend starting with cutting. If you begin with bulking, when you have some extra fat, the cutting phase will take a long time, and you will lose muscle in the process.
Tip 2: SLEEP!
A lot of people take pride in saying they only sleep for four or five hours a day. But that’s bad for 99.9% of us, not only for those aspiring to build muscle. Sleep is our superpower; it’s when our body and mind can regenerate.
Sleep deprivation contributes to obesity, depression, lower sex drive, and impairment of the immune system. At the gym, we “break” the muscle. When we sleep, our body repairs the fibers and allows for the muscle to grow.
All of us should try our best to get at least 7 hours of sleep, so our body and mind can perform at their best.
Tip 3: Discipline
Bodybuilding enthusiasts usually do well in business and other areas of life. That’s because of the discipline you need to have to follow the sport.
The one hour you spend at the gym is essential. But what makes a difference in your results is what you do in the other 23 hours of the day.
Are you sticking to your meal plan? Are you getting enough rest? Are you getting enough sleep? Are you stretching?
That’s another good reason to start bodybuilding. It will teach discipline that will be helpful in all areas of your life.
Tip 4: Training Splits
As mentioned before in the article, when we are training, we are damaging the muscle fiber. For the muscle to rebuild stronger, it takes up to 72 hours.
If you train chest today and triceps tomorrow, you are using your triceps two days in a row. It’s not going to recover and increase the risk of injuries.
When designing a workout program, I focus on functionality to ensure we cover all our bases. For instance, if we train chest, we would be using the front deltoids and triceps. Also, we would ensure that for the next 72 hours, those muscles will not be trained to have a chance to recover and grow.
When deciding the training splits, please take into consideration the secondary muscles being activated when we train our bigger muscle chains, such as chest and back.
Tip 5: Track your macros
Macros are short for macronutrients, which are carbohydrates, protein, and dietary fats. But tracking it is the part that most people fail.
Bodybuilding is all about math. When I get a new client, I need to know their age, their weight, and height. Using this information, I can determine the number of calories, carbohydrates, protein, and fats they need to achieve their goals.
Then we design a diet incorporating all the necessary macros. But the only way to follow it correctly is weighing your food. Even if you don’t want to be a professional bodybuilder, I recommend you weighting everything you eat for at least one week. This way, you will have a much better idea of what you REALLY need to eat, instead of what looks good.
Would you like to get coached by Marcello?