Natural bodybuilders may have an advantage over gym-goers when it comes to muscle growth and fat loss, but that doesn't mean they don't have to put in the effort. Making healthy dietary choices, getting enough sleep, and going to the gym regularly are just a few things you should be doing to build your greatest physique ever, but there are plenty of other things you can do as well. Check out this list of 10 natural bodybuilding techniques that can help you perform at your best on stage.
Maxwell Alexander, fitness model, certified elite fitness trainer, and bodybuilding coach, shares his top 10 tips for natural bodybuilders in this Bodybuilding 101 article.
1) Consume an adequate quantity of protein
For a natural bodybuilder, protein powder is the most vital supplement. Whether you choose whey, casein, or pea protein powder, you'll get high-quality protein, which is essential for muscle growth. It's critical to consume enough high-quality protein daily if you want to achieve your fitness goals; one gram per pound of bodyweight is ideal.
2) Get Plenty of Rest
Getting enough sleep allows you to recuperate more quickly and develop stronger. Every night, try to obtain at least 8 hours of sleep. Maintain a regular sleeping schedule and maintain a cold, dark, and quiet environment in your bedroom. If you're having difficulties sleeping, go for a stroll in the evening or read a book in another room until you're exhausted enough to sleep. Don't gaze at any bright screens before going to bed, such as phones or computers; they can make it difficult to fall asleep because your eyes are accustomed to stronger light.
3) Keep a record of your accomplishments.
Keeping track of your progress is one of the most crucial pieces of advice for natural bodybuilders. There are numerous bodybuilding charts available; all you have to do is choose one or create your own. If you've heard of rubber-banding, it's a good technique to keep track of your gains since you'll know when it's time to ease up on the workouts and manage your diet.
4) Train hard yet take a break
Getting huge necessitates a lot of training. When you train hard, though, your body needs more recuperation time. Resting is equally as vital as training when it comes to bodybuilding. If you don't allow enough time for your body to heal, you'll find yourself unable to complete workouts, which will lead to nowhere.
5) Gain Weight in the Intervals Between Meals
Protein, as you surely know, is a vital aspect of bodybuilding—and not just for maintaining muscle mass when reducing. The majority of individuals consume a lot of high-protein foods, such as steak, chicken breast, eggs, and seafood. When weight training or trying to acquire lean muscle (as in bodybuilding), however, make sure to include good protein sources in every meal or snack.
6) Cardio should not be used as a substitute for training.
Do not substitute hours of cardio for weight training. According to research, maintaining muscle mass requires more than five hours of cardio each week, and most natural bodybuilders can create far more muscle by undertaking intense weight training. If you're trying to lose weight and your caloric requirements aren't high, try cutting out junk food instead. You don't have to spend numerous hours on the treadmill to lose those excess pounds.
7) Make a Success Plan
As a natural bodybuilder, you must plan your workouts carefully. Decide what you want to concentrate on and figure out how to train around it to get the best results. This could imply mixing up your movements or increasing or decreasing your volume and intensity. Be willing to modify based on how your body feels, but keep in mind that changing things up doesn't mean abandoning earlier plans—it simply means incorporating something new into an existing successful system.
8) Pay Attention to Your Body's Needs
When it comes to a natural bodybuilding diet, knowing what to eat is only one part of the equation. You must also ensure that you are eating enough to fuel and recuperate from your workouts to avoid losing muscle mass. If you're having trouble meeting your fitness objectives, examine your eating habits to see if they're helping or hindering your development.
9) Make all of your preparations ahead of time.
Even budget-conscious bodybuilders must plan ahead of time. Plan your meals, track your calories, and keep snacks on hand so you're never tempted to overeat. Also, bring extra protein powder or food bars with you to assist you to get through the gaps in between meals. When hunger hits unexpectedly, planning ahead can make sticking to your diet much simpler.
10) It's Crucial to Stay Motivated!
As a bodybuilder, one of your primary goals is to stay motivated. If you lose motivation, all of your hard work will be undone, and you'll have to start again from the beginning. Because motivation is an emotional response, it might fluctuate with your mood. You might be incredibly motivated one day and completely unmotivated the next.
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- Acquire a working knowledge of the terms.
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- Learn about the significance of carbs.
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- Get some meal-preparation ideas.
- Learn how sleep affects your objectives.
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