Exercise A Day

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Four Keys To Bodybuilding Success
by Jerry Parkson
http://www.purebodybuilding.com

If you decide that you're going to change the size and
shape of your body, be warned that you won't do it without
blood, sweat and tears and your commitment will be tested
at every step of the way. Don't say that you haven't been
warned! So, to have the body that you dream about, what
will you need to do? There are four key elements to your
commitment; diet, training technique, training frequency
and, definitely not to be ignored, your sleeping pattern.

There's so much material written in books and on the
internet and by joining a club you'll pick up lots of tips,
but, as a taster, we'll chat about changes that you'll need
to make in your diet. Out will go any 'junk' food that you
may consume now and in its place will come quality proteins
and complex carbohydrates and lots of them. If you're
looking to get really big then you should be consuming up
to two grams of protein and two and a half grams of complex
carbohydrates per pound of body weight. That's a huge
amount and although shakes will help you, you'll still find
it a discipline as you'll need six to seven meals a day and
find that you're taking around five thousand calories. Most
people start with half the amount of grams of protein and
carbs per pound of body weight to help them with the
transition. One of the key things is to eat small and often
as your body will stop storing fat because it will know
that it's going to be fed soon. On the one hand this means
that you won't eat rubbish because you'll always be full,
but on the other, it means that you'll have to take time to
think carefully about what you'll eat.

You'll need to work out how many calories you'll need and
this will be done by calculating just how much energy you
use in a day and then working out how many calories you'll
need to take to develop your body. This is a complicated
procedure and will take time but is worth persevering with.
This isn't the right place to discuss the details, but this
is a key element in finding the right balance between food
and exercise in order to have maximum growth that is lean
muscle mass and not fat. There are many machines at health
clubs that can measure your body fat and it's worth testing
this every couple of weeks to make sure that you're doing
the right thing.

Everyone who takes their body seriously takes supplements.
The 'in' ones at the moment and pushed at most shops are
the whey isolate proteins. Don't make the mistake of
relying just on these as they don't contain all the amino
acids that will help your body repair and mend itself. Ask
around as many people as you can. Everyone has their own
favourites and what works for one person may not be right
for the next.

Make sure that schedule rest times in to your program.
Many beginners are so focussed that they believe that they
will only succeed if they're training 24/7. This just isn't
the case. Your muscles actually grow during the rest
periods and so it's absolutely vital that you take these!
Most professional tell you to exercise each muscle five out
of every seven days, which means that each muscle has a
couple of days to relax and grow.

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