Saturday, 5 February 2022

10 Tips for Beginners Bodybuilders by Rehan Riaz Merchant (RRZ)

Many people feel it’s not easy to leave a routine and go to the gym as it’s something very hard to do when they do nothing much about it. They love bodybuilders and wanted to be one of them. Few of them luckily do go to the gym but without knowing the important and very basic things they struggle a lot and never achieve the goal for what they came to the gym. To be a successful bodybuilder or to achieve fitness goals, it is important to start your workout on the right track. Beginners need to know the right path to achieve their goals in the gym.

Here I am going to tell the bodybuilding beginners some very important and basic tips. My 10 tips for beginner bodybuilders. Honestly, I do not want to make things difficult for you but to tell you what you have to do and what not to do while you are doing your workout in the gym or even at home. I hope by applying them to your fitness routine you will be successful.

1.    Make Bodybuilding a Habit/Routine

Starting the gym for your bodybuilding is your first step toward your dream but at the very start, you have to face many changes which may force you to leave the gym. It is important to make a habit or routine to hit the gym at least 3 to 4 times a week at the start. If possible it is best to go 6 days or even a full week but in the start, it looks hard, so remember you have to touch your gym a minimum of 3 to 4 days a week. Making a habit or routine is a tough task but once you make it, it will become your habit and it will be irritating to leave it.

2.    Focus and control your Lifts

At the start, most of the beginners do learn lifting by watching which is very normal. But the issue arose when the beginners do follow them as they do not know whether the person is doing the lift properly or not. Another thing which beginners do is that they try to lift too much weight at the very start. You need to be focused and controlled toward your lifts. The better, accurately, and correctly you perform you’re lifting the better your muscles will grow. So you need to focus and control your lifts and follow step by step guide regarding each lift from your senior or an exercise database available on the internet.

3.    Work on Multiple Movements

Some beginners does the mistake of doing things by watching magazines and online articles which are not for beginners. Those moves or exercises never work for them because doing lift-in-isolation moves never produce good results for your body and muscles. The key to success is to do different exercises with proper angles and techniques. Bodybuilding is an art and the set of combined exercises builds your muscles strong and powerful. It is advised to start lifts that required half of your body and you can add isolation workout later but focus on the work which gives you the best output.

4.    Right Posture

Posture is very important for bodybuilding and it has a huge impact on your body and on the size of lifting. Your posture must be as per set standard unless you are a powerlifter or being advised to do so. The wrong posture may cause some serious issues and pain in the back. A healthy spine is important for bodybuilding and it is your job to make things with the right posture.

5.    Diet balance

A healthy and clean diet plays an important role in bodybuilding. Going to the gym does not mean you can eat anything either Pizza, burger, or sweets. You should know that bodybuilding is a 24/7 job for you. It is very important to get rid of the things which are not healthy and start eating healthy and clean food. Make your habit to eat fresh vegetables and take protein in your meal. You can take food which you like but the best way is to eat less just for the taste. must read Rehan Riaz Merchant Diet and Weight Management

6.    Challenge your body

Going to the gym and doing workouts daily is the best part of building your body but getting the most out of your workout is very important for you. To get the most you need to focus to challenge your body. Try to squeeze as hard as you can, this will help you to build your muscle. But remember one important thing do not try to take longer time only for a second or two.  

7.    Mistakes make you perfect

You are not an expert, you are just a beginner and you are going to make mistakes. What is important for you is to learn from your mistakes. Keep an eye on your mistakes and try to rectify them on time. Keep thinking about your body, your diet, and its response to your lifts. The better you understand your body the better you get in your future.

8.    Perfection in Rep

The common mistake beginners do that they do focus on the first part of their Rep (first part of the lift) and do forget about the second part when they are lowering the lift. This is good to watch or to do but that routine can be very discourse for your muscles. You should complete both parts of the lifting with the same energy because that is how your muscles become stronger and you get better output from that workout by doing perfectly. Experts say that if you cannot control weight during the lowering part, it means you are probably lifting too much weight. So for beginners, it is advised to use a weight that you can control well in both parts (lifting up and lifting down) of the workout.

9.    Listen to Experts or Ask Questions

For beginners, a gym is a frightening place but they need to go and ask questions from experts or from seniors about what exercises to do, when to do them, and what benefit that workout will produce to our body. As a starter, you have too many questions which you need to ask, and do not hesitate by asking. The experts and seniors feel good helping beginners but it’s your responsibility to ask them first. Not asking the questions, ultimately leads you to bad habits and improper lifting that cause serious consequences to your body, and moreover, you are not going to get good results on time. If you are too shy in asking go-to online resources available about bodybuilding for beginners.

10.  Ask Your Muscles

It sounds awkward but you should consult and focus your mind and muscle which you are training. You should feel your muscles by doing practice at home without picking up a weight. The mind-muscle connection is one of the ways to maximize a workout.

Tuesday, 11 September 2012

Weight training for Women

I think what most women imagine when they think of weight training is too big men and agarradazos imagine instead of thin, with a well-contoured body, defined, toned, cellulite-free, yet durito and in place. "I do not want to get irons because as a man" - Stay calm that will not happen in a million years. Weight training is not exclusive to men, women can also get all the benefits without ending up looking like the female version of Hulk.

Men VS Women: Testosterone is the hormone responsible for the development of a man's muscle when training. The woman has a fraction of the level of testosterone that man has, i.e. whether the normal level of testosterone a man is 200-1200 ng/dl women have 15-70 ng/dl. Almost nothing comparing both ranges. It is clear that a woman will ever like Arnold simply because their hormonal system is not designed for that. But I'm not saying that you will not grow muscles, only instead of as a man you get put curvaceous, toned and fit. 

So get off the treadmill, the elliptical say goodbye, do not go to the spinning room and get a good bar or dumbbells and start training with weights progressively. Here I give you an example of the number of repetitions as your goal:

· 1-6 reps for strength 

· 8-12 reps for hypertrophy (development) 

· 15-20 reps for strength

Of course, this may vary according to your conditioning but at least will give you a basic idea. Forget the typical 3x25 you get in the gym for muscle growth you must perform between 8-12 repetitions with a weight that costs you to make the last rep. Challenge yourself to yourself. Do not be afraid that the Spartans are unique bodies of men. In the end, it is true that if you wanted to compare physically then men and women are not equal and it's men who dominate most of the hard work either exercises or weightlifting. One of the best exercises for the average woman is Yoga which keeps them healthy, good in fitness and it also helps their mind and makes them relax. Rehan Riaz Merchant healthy eating