7 Simple Steps To Beginning Bodybuilding (Part 2 of 2)
Excerpt : Copyright 2006 Marc David This is part 2 of the 2-part "7 Simple Steps To Beginning Bodybuilding" series. 4. You Must Track What You Eat That's right! Needless to say... not a lot of people do
Copyright 2006 Marc David
This is part 2 of the 2-part "7 Simple Steps To Beginning
Bodybuilding" series.
4. You Must Track What You Eat
That's right! Needless to say... not a lot of people do this.
They just bulk so they eat anything in sight. Or they want to
burn fat so they just quit eating. If you don't track what you
are eating, you are just guessing.
And guessing is no way to meet a goal. Once you know how much
you need to eat, you can easily track that and meet your daily
goals. Once you get into a routine (certain foods and portions)
you'll have a very good idea of what you eating.
Tracking what you eat is a must. At this point, in only 4 steps,
you've just outlined the foundation for nutrition!
5. Choosing An Exercise Routine
Here's a clue... it involves every major muscle group. A good
basic workout should include:
* Legs (squats, lunges, leg extensions, leg curls, leg press)
 
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*
Shoulders (military press, dumbbell raises, side laterals) *
Chest (bench press, flyes, dips) * Back (pull-ups, rows,
deadlifts, lat pull-downs) * Arms (ez-bar curls, barbell curls,
dumbbell curls) * Abs (hanging leg raises, incline crunches) *
Cardio (for the heart)
I could go on and on with this question and post 500 routines
and reps and sets and you'd still be confused. So let me ease
the confusion by saying this.
THERE IS NO GOLDEN ROUTINE THAT WILL WORK FOR EVERYONE!
I've tried several routines. Max-OT, Tom Venuto's supersetting,
Optimum Anabolics and I'll tell you something. I've gotten gains
out of all of them and they all have various philosophies. For
less then $100, I have enough programs to try for a year.
Here's proof.
Do you see the same people in your gym, doing the same things,
and a year later they look the same? It's really quite simple.
If you keep doing what you've always done, you will keep
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getting
what you've always gotten.
There's many variations on exercises and routines you can do.
And you'll find out a ton of them while browsing around on
forums and reading fitness sites. And while you might be tempted
to stick with just one. Don't. Try it, evaluate it, and try
another one. After about 6 months, you'll know your body very
well and what it responds to. You will have tried many exercises
and you'll know if you like something and if something else just
doesn't work out.
6. Deciding On Supplementation
While 97% of your progress will come from nutrition and training
there are still a few basics to consider. There's also a point
when you might want to go beyond the basics if you want the
optimal amount of gains.
But what are the basics of supplementation?
Daily multi-vitamin Omega 3 and 6 EFA complex (fish oil, flax
seed) Whey protein (specifically for after workouts)
Just that small amount of
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supplementation is all you should need
to bring your nutrition levels to 100%. Those are the basics.
It's pretty simple.
As you progress down the line, you might want to consider going
beyond the basics.
7. Monitoring Your Progress
I cannot tell you how many people do not follow this rule. If
you don't take measurements, track your progress or inspect
yourself in a mirror, it's pretty difficult to impossible to
know where you've been to know where you are going.
Making small daily goes is a wonderful method of keeping the
momentum moving forward and keeping yourself motivated to reach
your goals. This is difficult when you don't keep track of what
you just did in order to beat a personal best.
It's also the #1 reason why people get so frustrated with
nutrition and training and progress in general. They just look
at themselves at that very moment and decide immediately if the
last 4 months of effort was worth it. They don't
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take into
account they did better then the last workout and they don't
quite realize they lost a pant or dress size. They just make
judgments on what they perceive to be reality at that moment.
Methods of tracking your progress include:
Tracking what you eat Tracking your workouts in a notebook or
other method Taking periodic measurements of standard body areas
using a variety of methods Taking periodic photographs
When you measure your progress on a frequent but not daily
basis, you will soon see that your efforts are paying off. And
if there is a course adjustment necessary you can quickly
correct it before it's too late. This critical stage is often
overlooked because most people barely can figure out what to eat
let alone be bothered to track their progress.
You will start to notice people around you year after year
complaining of the same things they complained about the year
before.
Would you build a house without
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tracking its progress? Would you
drive your car without monitoring its performance and getting
regular tune-ups? For those of you with children, you look at
report cards and homework quizzes as a method of tracking your
child's scholastic performance. You know where there might be a
problem and can correct it before it becomes a major issue. Many
of you track the performance of your portfolio holdings.
So why not track the progress of your workouts?
With just a few simple fundamental steps, you can ensure that
all of your workouts and waking moments are spent on the right
path to fitness. No matter what your goals may be, male or
female, if you follow these steps, you will ensure your success.
About the author:
Marc David is giving away free memberships to his Teach Me
Bodybuilding 'private list'. To get your own subscription, visit
http://www.beginning-bodybuilding.com while charter
subscriptions last.
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