| On November 5, 2009, the American College of | | | | Although proper nutrition is an important cornerstone |
| Sports Medicine (ACSM) issued a press release on its | | | | for all exercise programs, bodybuilders have unique |
| predictions of the top fitness trends of 2010 (based | | | | nutritional needs. For that reason, they should follow this |
| upon approximately 1,500 survey responses from | | | | advice from bodybuilding champion Hugo Rivera: |
| health and fitness professionals worldwide). Although | | | | - Eat small meals frequently throughout the day. |
| the trend toward experienced and educated fitness | | | | Studies have shown that frequent meals raise |
| professionals ranked 1st on the survey, the ACSM | | | | metabolic rates. This is important because when your |
| wrote that, "[s]trength training surged to second in the | | | | metabolism slows (as it will do by eating only two or |
| rankings, an indicator of the increased focus on | | | | three meals a day), the body reverts to "starvation |
| strength training for various populations. Though | | | | mode" and begins to burn lean muscle mass for fuel. |
| strength training was once viewed as a training | | | | - Eat a proper mixture of carbohydrates, protein, and |
| method for male bodybuilders, more average | | | | fat, which is needed to fuel your body. The proper mix, |
| exercisers and women are realizing its importance for | | | | according to experts, is: carbohydrates: 40%, protein: |
| healthy bones, muscles, and aging." | | | | 40%, and fat: 20%. |
| The emerging popularity of bodybuilding has reached | | | | - Practice caloric cycling. For instance, if your goals are |
| unprecedented levels, as strength training is being | | | | to build muscle, Rivera recommends that you consume |
| incorporated into many different types of fitness | | | | a higher amount of calories for 5 days and then a |
| routines. But this popularity does not come without its | | | | lower amount of calories for 2 days. Rivera believes |
| dangers. Indeed, as millions take up bodybuilding for the | | | | that such caloric cycling prevents the body from |
| first time, the risks of injuries increase-unless they | | | | becoming used to a certain amount of calories, which |
| observe 7 basic principles about bodybuilding for | | | | will lead to a plateau in training results. |
| beginners. | | | | Principle # 5 - Train for your Body Type |
| Principle #1 - Consult Your Physician | | | | Studies have shown that there are three basic body |
| It is advisable-even crucial-to consult your physician | | | | types and each of these types affects bodybuilding |
| before starting any exercise program. Based upon a | | | | results. For best results, therefore, bodybuilding for |
| medical checkup and health history, the physician can | | | | beginners should include a training program that fits |
| tell whether or not the patient is sufficiently healthy to | | | | their body types, as identified below: |
| undertake a program of bodybuilding for beginners. | | | | - An ectomorph is thin and has an unusually fast |
| *Dr. Jon Lake, family practitioner with Allegiance Health, | | | | metabolism, which prevents them from gaining weight |
| says that such medical consultation is particularly | | | | and muscle. As a result, ectomorphic body types |
| advisable if you: | | | | normally cannot tolerate high exercise intensities (and |
| - have led a previously sedentary lifestyle | | | | this holds true whether the exercise is cardiovascular |
| - are 40 years of age or older | | | | or strength training). Therefore, ectomorphs should |
| - are obese or significantly overweight | | | | start out slowly and gradually build up the weight and |
| - have a medical history of heart disease, diabetes, or | | | | intensity of their workouts. They should also frequently |
| other chronic health conditions. | | | | change their training routines to prevent a plateau of |
| *Source: Be Healthy: News and Opinions in Medicine, | | | | training results. |
| Nutrition and Exercise | | | | - A mesomorph is ideally suited to bodybuilding, as he |
| Principle #2 - Start out S-L-O-W-L-Y | | | | or she is muscular, has an athletic build, and can gain |
| Ancient physician Hippocrates, who lived 2,400 years | | | | and lose weight rather easily. As a result, mesomorphs |
| ago (and who inspired the Hippocratic Oath that all | | | | do well with any type of training program. |
| physicians must recite), said, "[e]xercise should be mild | | | | - An endomorph is short and has a rounded body, a |
| at first, gradually increasing, gently warming and not | | | | slow metabolism, and tends to gain both muscle and |
| taking too much from the available strength." (Source: | | | | fat rather easily. As a result, the endomorphic body |
| Weitz Sports Chiropractic and Rehabilitation). | | | | type should concentrate on strength training (as |
| Although Hippocrates' advice is relevant to all those | | | | opposed to cardiovascular training). A high intensity |
| who engage in exercise, starting out slowly is | | | | interval training session, which lasts for only 15-20 |
| particularly recommended for bodybuilding for | | | | minutes and incorporates both cardiovascular and |
| beginners, as improper technique of such weight | | | | strength training works very well for this type. |
| bearing exercises may result in serious injuries. | | | | Principle # 6 - Cross Train for Flexibility |
| The ACSM recommends that bodybuilding for | | | | Cross-training is an increasingly recognized training |
| beginners should entail no more than 2-3 total body | | | | method that yields impressive results. When starting a |
| workouts (working all muscles groups of the body) per | | | | bodybuilding for beginners program that includes |
| week, and rest for 1 to 2 minutes between sets (a | | | | exercises other than weight training-such as yoga, |
| series of repetitions). Moreover, fitness experts | | | | swimming, and bicycling-one gains the flexibility that is |
| recommend that one should gradually (over time) add | | | | lacking in those who strictly adhere solely to strength |
| more weight and repetitions to the program. | | | | training. |
| Principle # 3 - Stick to the Basics | | | | Principle # 7 - Track your Progress |
| Too many novice bodybuilders try to imitate the | | | | Tracking your training progress through regular weight |
| advanced training methods of the pros, including utilizing | | | | and body measurements will maintain motivational |
| state-of-the art training equipment. However, experts | | | | levels to continue a bodybuilding program. This is |
| recommend just the opposite-that bodybuilding for | | | | particularly effective for beginning bodybuilders as the |
| beginners embrace the basics. | | | | urge to quit may be particularly strong for a newbie. |
| Indeed, several barbells and a bench are all that one | | | | Using these seven principles, a safe (and effective) |
| requires in the beginning. With barbells, say experts, | | | | bodybuilding for beginners program ma be created that |
| one begins to build form and technique, and an | | | | will eventually lead you to the more advanced |
| important foundation for the more advanced | | | | programs,but not before providing a sampling of the |
| bodybuilding techniques. | | | | excellent physical results that bodybuilding offers. |
| Principle # 4 - Observe Proper Nutritional Habits | | | | |