 Not too long ago, bodybuilding was considered a sport for muscle-bound jocks who inhabited dark, dingy gyms for hours on end. Today, iron pumping is one of the world's most popular fitness activities. After all, who doesn't want to look and feel better? Research shows that progressive-resistance weight training, combined with a proper diet, is the most effective way to lose bodyfat, increase strength, build lean muscle tissue, increase metabolism, shape up and improve your overall well-being.
Most people take their first journey to the gym in order to:
- lose weight
- build strength
- shape up
- build so-called beach muscles: chest, arms and abs.
Do any of these goals sound familiar? Although your specific goals may vary, quite likely you're reading this because you, too, want to look and feel better and begin living a healthier lifestyle!
Bodybuilding, of course, is the best way to accomplish these goals. For recreational enthusiasts, bodybuilding isn't about competition, posing trunks and shaved bodies, but rather using proven strategies that can help you achieve higher levels of health and fitness. It's about looking and feeling your best. In a word, it's about lifestyle.
For the record, research shows that progressive-resistance weight training, combined with a proper diet, is the most effective way to lose bodyfat, increase strength, build lean muscle tissue, increase metabolism, shape up and improve your overall well-being. But first, you'll need to learn the basic principles of bodybuilding and make a firm commitment that you'll settle for nothing less. Here, I'll thoroughly explain the basic guidelines involved in developing a beginner's program, one you can use to build a solid foundation so you'll begin seeing and feeling the difference in just 10 weeks.
You Gotta Have a Goal
Before you even join a gym, you need to know what your goals are. I mentioned several earlier, but don't accept those automatically; spend some time and really think about it. The best way to set goals is to use the SMART method; that's an acronym that stands for Specific, Measurable, Achievable, Realistic and Time.
- When you consider your goals, you must be as specific as possible. If you want to lose weight, how much? If you want bigger arms, how much bigger?
- Are your goals measurable? Bigger arms can be measured easily, but how would you measure a goal like "feeling better"? Be creative and think of a way to measure each and every goal to increase your odds of success. You must have landmarks that let you know if you're getting closer to (or farther from) your goals as time passes. Some common methods and tools for measuring fitness include the scale, bodyfat calipers, measuring tape and the all-too-familiar mirror.
- Your goals should also be achievable and realistic. Expecting to win the Mr. Olympia or Ms. International with only 1-2 years of bodybuilding under your belt might be a bit ambitious. Break your ultimate goals down into smaller "bite-size" goals that you can achieve in a week, month or year. This builds momentum and confidence that you can achieve what you've set out to do. Be sure to give yourself time and be patient, but strive to excel.
- Set a date (or time) when you want each of your goals to be accomplished. This deadline will give you a sense of urgency, further improving your odds for success. Don't forget to write it all down on paper; use a notebook to monitor your progress. This allows you to constantly inspect what you expect -- another key to success.
Taking Inventory
Next, assess your current physical condition. Nothing is more motivating as a beginner than seeing changes in your physique or cardio endurance, but you need to know your starting point so you can accurately measure those changes. You can take most of these measurements yourself. Take the measures and write them down! You might also ask a fitness professional to assess your body composition (your level of bodyfat vs. the amount of lean weight), one of the most important measures of fitness. |
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