Bodybuilding strategy.
In between contests, bodybuilders try to improve  their physique and posing performance. The interval
between contests may vary from three to six months and during this period of time
bodybuilders try to gain weight by increasing muscle tissue and losing fat. At the same
time they have to maintain the required proportions for different parts of their body.
Bodybuilders may use certain tricks to maximize their score in a contest. For instance,
they can try to abstain from drinking water and other liquids before contests, in order
to dehydrate themselves and make their muscles more “sculptured”. The
drawback of this method is that the blood pressure may drop, causing weakness, dizziness
and decrease of the individual's vascularity. The latest may prevent the bodybuilder to
gain the points that he/she might expect to.
Intake of sodium and potassium will maintain
the equilibrium of electrolytes and prevent muscle cramps when bodybuilders perform their
poses.
In their attempt to improve muscle mass, bodybuilders adhere to three fundamental
principles. The fist one involves consistent and laborious weight training. The person exercises different groups
of muscles each day. A well scheduled diet that includes plenty of high quality protein is the second important factor for bodybuilding.
The diet is enriched with food supplements.
Adequate rest is the third and equally important element for proper bodybuilding.
Weight training in bodybuilding.
Bodybuilding is unthinkable without weight training. Over time, systematic training of
muscles makes them to grow and get strong enough to deal with the increased needs for
physical activity. In order to achieve
“harmonic” development of muscle tissue, body builders have to train all of
their muscles. Occasionally, there is a necessity for them to emphasize on particular
areas to improve certain parts of the body. Intensive weight training requires method,
devotion, patience and experience. Otherwise, severe delayed onset muscle soreness or serious
injuries may occur, resulting in frustration and disappointment. Weight training is
mainly anaerobic exercise and although it
promotes muscle enlargement, it doesn’t help much in fat loss. Thus, regular aerobic exercise is necessary to be
combined with weight training. If this is done, the person gets the desired physique,
since more lean muscle tissue is generated and less fat is accumulated. Moreover, both
anaerobic and cardiovascular exercises increase the basal metabolic rate with very beneficial
effects.
Bodybuilding and nutrition.
Muscle growth cannot be sustained without the necessary building materials. The latest
are supplied by high quality nutrition. Bodybuilders require a very specialized diet.
Generally speaking, bodybuilders need between 400-1200 calories beyond their body weight maintenance requirements, in order to improve
their muscular system.
The percentage of carbohydrates, fats and
protein in a diet plan depends on the individual’s gender, age, body weight, level
of training and the short or long term goals a person has set.
Bodybuilders follow the very fundamental principle for losing or maintaining body weight.
They do not eat just three times a day as most of people do but they have many meals
instead. These meals are more or less equal in terms of in caloric and nutritional value.
This method, apart from preventing the person to get too hungry and overeat, makes the
digestion easier and enhances the absorption of valuable nutrients.
 Protein. The typical recommended protein intake for
bodybuilders is ranging between one and two grams per pound of body weight or from two to
five grams of protein per kilogram of body weight. The first options should be animal
sources (complete protein). Whey protein is very popular among bodybuilders,
since it seems to be very absorbable, especially if it is taken after training or just
before bed time. Soy contains top quality protein, as well.
It has to be mentioned that prolonged high protein intake may overburden kidneys. In
people who are prone to nephrolithiasis, high protein intake is considered a risk factor
for development of kidney
stones.
Carbohydrates. When a person performs anaerobic
exercise, the body uses glucose to obtain the required energy. Thus, bodybuilders need
carbohydrates and the amounts depend on the level of the daily training they do. Complex carbohydrates are the best option. Brown
rice, sugar or bread, whole meal bread, all bran, wholegrain cereals, porridge oats,
strawberries and oranges are just a few examples of foods containing complex
carbohydrates.
Bodybuilding and rest.
Rest is the third necessary element for proper muscle building. Without good quality
of rest and adequate sleep the body does not have the chance to recover from training,
maintain healthy heart function and improve the muscular system. Everybody should sleep
eight hours per day. The very same thing applies to bodybuilders. For many people a two
hours sleep in the afternoon is extremely beneficial, since that helps the entire body to
revitalize.
Experienced bodybuilders do not train the same group of muscles in two consecutive days,
because they know very well that these muscles need rest for development.
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