Bodybuilding
Bodybuilding is the process in which we use resistance exercises to control and develop a person's body muscles. Bodybuilding is different than other similar activities like Powerlifting because it focuses on the shape development of the human body. Everyone has muscles even the people who look fat, their muscles are present underneath the layers of fat. So, it's not a thing that only special people among us can build, it can be built by anybody but it requires commitment, consistency, and hard work.
Bodybuilding is a process in which a person's out of shape or lose body is transformed into a hard muscular physique. Muscles are responsible for different kinds of movements that our body performs. There are many types of muscles in the human body including the neck, back, shoulders, arms, wrist, abdomens, hips, legs, feet, etc. These muscles help us to turn, rotate, bend, flex, and extend.
There are different kinds of physiques that are obtained by certain specific kinds of exercises and diets. These different types of physiques are divided into different classes which are Professional bodybuilding, Natural bodybuilding, Men Physique, Classic Physique, Female Bodybuilding, etc. These different classes have different requirements according to which you have to transform your body. Every year different competitions are held in which people from all over the world participate and compete against others and the winners get prizes.
When you start training with heavyweights, they cause micro-tears to the muscle that you are training. Due to this tearing of muscle, you start to feel sore after the workout and when you rest after the weight training your body heals these muscles. This healing increases the size of muscles and helps them grow. But when you train regularly your body starts to adapt to the workout and soreness starts to decrease gradually. There are two types of weight training Sarcoplasmic and Myofibrillar. Sarcoplasmic training helps in building larger muscle size by increasing the number of repetitions in a set of exercises while Myofibrillar training builds your athletic strength by lifting heavier weights than the ones you are used to. So you have to train by keeping both styles of training in your mind.
A person shouldn't expect huge improvements overnight, because muscle mass grows slowly over time. It’s really important to have patience, to stick to your workouts and diet, in order to have the physique you want. To built muscle, you need to focus on strength/weight training, nutrition, and rest.
Building a Physique or changing the appearance of your body takes a long time and a lot of hard work. As a beginner, you can train more than intermediates and advanced level trainers. The reason for that is simple, as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe as advanced level trainers. If the word "damage" makes you uncomfortable, don't worry. It's a good thing for a bodybuilder to face limited muscle damage because it helps the body to recover and grow slightly to prepare for future workouts. This is what bodybuilding is all about, a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.
Nutrition
Diet plays a very important role in the growth of the muscles because the food you consume every day helps you build the size and shape of the body that you desire. Workout/exercise burn the food you consume faster than normal because your body needs energy for workouts and healing. Some bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals. Bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. Proteins, Carbohydrates, and Fats are the major nutrients that the human body needs to build muscles.
Carbohydrates play an important role in building muscles. They give the body energy to deal with the rigors of training and recovery. Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. Chicken, turkey, beef, pork, fish, eggs, and dairy foods are high in protein, as are some nuts, seeds, beans, and lentils.
Although muscle stimulation occurs in the Gym, when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest (48 to 72 hours) and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow. Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles.
