Contributed By Sandy | Published: Jul 5, 2005
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by
Jerry Parkson the editor of
www.purebodybuilding.com
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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.
In this short article we'll really concentrate on diet.
There's lots of detailed information that you can pick up
to help you, but, in a nutshell, you firstly need to be
consuming a good amount of high quality proteins. By
'good', I mean up to about 2 grams per pound of body weight
per day. There are a lot of shakes on the market which can
really help you here. You also need complex carbohydrates
which will give you energy and speed up your metabolism.
You'll need up to 2.5 grams per pound of body weight of
these. This could mean that you're eating around 5000
calories a day because you should be looking at eating
between six and seven meals a day! This will make you 'big'
and so you'll need a pretty severe training schedule to
burn the fat off! If you want to think smaller,
particularly to begin with, you should be thinking of
around one gram of protein and one and a half grams of
carbohydrates per pound of body weight. Even if you take
the smaller amounts you should still be looking at eating
up to seven times a day. This is because your body will
want to store less fat. So, think seven small meals rather
than two average ones; much better for your will power and
your figure, but you'll still have to show that you're
very, very disciplined!
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.
Most people take some supplements and these vary from
simple shakes through to some serious enhancers. The most
popular products at the moment are whey isolate proteins
and the shops are full of them. Your body, however, needs a
combination of different things if it going to be able to
repair and mend itself, so take care and take lots of
advice.
Take time between you training sessions to allow your
muscles to rest and grow. Continual training is one of the
worst things that you can do and is a mistake that people
new to training tend to make. If you aim for two sessions
on one muscle and then one off it will mean that each group
of muscles is exercised five out of every seven days.
Jerry Parkson is the editor of
www.purebodybuilding.com
a premier bodybuilding and weightlifting information site
on the Internet. Please visit for more information
following this article.
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