Natural Bodybuilding Tips That Every Bodybuilder Needs to Know to Build Lean Muscle Mass and Get Ripped
Aug 2nd, 2011
My formative years as a bodybuilder were plagued by all kinds of mistakes and misinformation that ultimately wasted years of my life that could have been spent developing my then less than impressive physique.
Instead, I was working my body as hard as I could every day at the gym with little to show for my efforts – which is one of the most frustrating things anyone who desperately wants to improve their body can go through.
While I certainly wish I could go back and re-live those days knowing what I know now, I eventually learned what was keeping me from getting the results I desired. I want to share with you three bodybuilding tips that have had a huge impact on my ability to build muscle, burn fat and get ripped.
My hope is that these bodybuilding tips will help you to avoid the years of wasted time and effort that I experienced as a beginner bodybuilder.
Get at Least 7 Hours of Sleep Each Night
Many people don’t realize that the time at which your muscles experience the most growth is when you are sleeping. When your body is asleep, it focuses on recovery, which includes the repairing of strained muscles and the building of new muscle tissue. If you are not getting enough sleep, you will be depriving your body from receiving the full effect of the most effective window for muscle hypertrophy.
Another adverse effect of getting less than 7 hours of sleep is that your body’s endocrine system will begin to function less efficiently. The endocrine system is responsible for releasing muscle building hormones such as testosterone and HGH. It should be obvious that we want to maximize the releasing of these hormones. The best way to achieve this is to make sure our endocrine system is functioning at its full potential.
Not only will sleep deprivation cause a reduction in muscle building hormones, but a lagging endocrine system will also lead to a rise in fat storage and catabolic hormones that will actually break down your muscle tissue.
Hopefully you can see that in order to maximize your muscle growth, in the short-term and the long-term, it is imperative that you get at least 7 hours of sleep every night.
Nutrition is the Most Important Aspect of Bodybuilding
Following a structured nutrition plan takes some getting used to, but I know first-hand how powerful proper nutrition is when it comes ton quickly building lean muscle mass. Once I committed to feeding my body for lean muscle growth, I began to see consistent improvements in my physique week after week.
When people ask me why they are training so hard and not getting results, I always find that they are failing to feed their body for the results that they desire, which leads to failure 100% of the time. One of the best bodybuilding tips for beginners that I can give is to never underestimate the power of nutrition.
Cardio is a Bodybuilder’s Best Friend
This tip is a necessity in any list of bodybuilding tips for men, and women alike. Getting a lean and ripped bodybuilder’s physique requires every bodybuilder to burn off a certain amount of fat at one time or another.
While a carb cycling for weight loss diet will be extremely valuable in helping you to shed excess fat, combining a fat loss nutrition plan with frequent cardio workouts will help you to burn off unwanted body fat as quickly as naturally possible.
The best cardio for weight loss exercises will not only burn fat during your cardio workouts, but will also continue to burn off fat for several hours after your workout has been completed.
The most effective times for cardio workouts are in the morning before eating breakfast and immediately after weight training. At these times of the day your blood sugar levels will be at their lowest points which forces your body to turn to oxidizing fat to fuel your cardio workouts.
Implementing at least three cardio sessions per week into your training program will effectively enable you to maintain a low body fat percentage while packing on lean muscle mass. If you have a considerable amount of fat to lose, you will want to perform five or more cardio workouts each week and be sure to follow a fat loss nutrition plan as well.
A Few Bodybuilding Tips for Women
Many women are turned off by the thought of female bodybuilding because they immediately think of the muscle bound women they see on television who are anything but feminine. Let me assure you that natural women bodybuilders do not develop the kind of physiques that you see on television in the various women’s bodybuilding competitions.
Women Should Lift Heavy Weights
Because women are frightened by the idea of building a masculine and muscular physique, they often shy away from lifting with any kind of intensity, and their results suffer. Like men, women need to use relatively heavy weights when training to maintain a high level of intensity and maximize their muscular development.
Don’t worry, women who train in this manner will develop a tight and toned figure; not the muscle bound physique that you see on the steroid-using women on television. It simply is not in women’s physiological makeup to quickly build large amounts of muscle.
It took me a full year of using the most effective muscle building nutrition and training techniques to gain about 5 pounds of muscle. The majority of women will build muscle at a much slower pace and can easily reduce their weight training frequency and intensity to prevent further muscle growth if they simply want to maintain their current level of muscle development after building a tight and toned body.
Women Need to Build Muscle
While the majority of women would say that their main priority is to burn off unsightly body fat, they mistakenly ignore the significant impact that additional muscle mass will play in promoting fat loss. Greater amounts of muscle, leads to a small boost in resting metabolism, and a corresponding increase in the ability to shed unwanted fat.
However, weight training is not only beneficial because of its impact on muscle growth. Intense weight training has been shown to lead to hundreds of calories burned during the hours following a weight training session as your body recovers from your workout.
This can have a serious positive impact on fat loss results over the course of several weeks.
I see far too many women at the gym doing nothing but cardio not even realizing that weight training is a key ingredient for them to get the fat loss results they are working so hard to achieve.
Time to Put These Bodybuilding Tips to Use
Whether you are a man or a woman, my sincere desire is for you to use these free bodybuilding tips to build muscle, burn fat, and get ripped as quickly as possible. The bodybuilding tips I have shared in this posting are extremely powerful when taken to heart and consistently applied.
Now that you know what to do, it is time to do it!