In order to achieve results from any form of exercise, whether your aim is to shape and sculpt your body, build muscle-mass or simply for general fitness and energy. Exercises performed incorrectly or performed without prior knowledge as to How many Reps?, How many Sets?, How much Rest in between exercises? or even knowing whether you are training the correct muscle group in order to reach your goals. Here is a basic guide of DNP use that hopefully dispels a few myths and sets you off on the right track.
Firstly, learning how to perform each exercise correctly is a must, this especially includes maintaining correct form throughout each and every movement. This ensures that you will avoid unnecessary strain and injury, as well as reassurance that the correct muscle are being targeted throughout each exercise. Taking some time out to understand exactly how an exercise works, definitely pays off in the long term.
If your aim is to shape and sculpt your physique through exercise, then the need to exercise using light-weights becomes essential, using high repetitions and normally between three to four sets of each exercise. Then repeating your complete workout four to six times each week.
This ensures that your are burning off enough calories and allowing your muscles to become more dominant which will create a more defined, sculpted appearance.
If you intend to exercise in order to build muscle-mass, then each exercise must be performed using heavier weights, low repetitions and a maximum amount of possible sets. Increasing the amount of sets and or weight during each subsequent workout actually increases the amount of potential for muscle growth, due to an ever increasing demand place upon each muscle, also called Progressive Development.
When you need to lose weight, the first and foremost issue is to determine exactly how many calories your body needs to survive, then calculate the amount of calories you are currently using each day , then finally, you need to know the scary old How many calories am I really consuming each day?. Once you have this information on hand, which can be obtained from various fitness calculators or health guides and books, you are now ready to take the first step in creating your own personalised diet that effectively achieves your goals.
Losing weight, is simply a matter of expending more energy than you are consuming, which can easily be accomplished by reducing the amount of consumed Carbohydrates and Fats in your diet. Make sure your calculations beforehand are accurate and you will succeed. There really is nothing else to it! Although this is generally a brief overview of the concept, the principles remain the same.
In order to gain mass for bodybuilding, the opposite to weight-loss is required. Excessively loaded muscles need high amounts of protein in order to rebuild and repair themselves. However Protein alone will not grow muscles. A bodybuilder will often need to consume a lot more calories than that required. This ensures that weight is not lost and his or her body is constantly Fuelled and ready to grow. Consuming approximately two to three gram of protein per lb. of bodyweight is normal, then dividing and balancing the Protein, Carbs and Fat ratios in each meal according to the bodybuilders goal . You will often see professional bodybuilders and think that they are just fat, you are wrong. Beneath all of that Fat is developing muscle, for once the excess bodyfat is removed through various dieting strategies, the actual size of each muscle does not really show many visible signs of shrinkage. This is all down to a carefully calculated nutrition plan.
The importance of an effective diet strategy whilst exercising not only concerns your physical appearance either. Without eating correctly, you simply will not have the required energy or stamina to constantly and correctly perform the exercises that are required to attain your goals. An athlete for example attempting long distance run, without enough Carbohydrates for energy would certainly collapse way before the finish line. The same applies to a person seeking to lose weight, embarking on a bodybuilding diet just because it is high in protein, will not necessarily lose weight. Probably quite the opposite.
Without applying a little science and fundamental knowledge to an exercise routine, you are simply increasing the risk of failure, injury and dissapointment. By simply learning the facts first and then reinforcing this foundation by setting accessible goals through your newly gained knowledge, you will be on your way to realizing your ultimate fitness goals.
Success in bodybuilding entails a multifaceted approach. You have to make a careful consideration of the available options while still keeping a keen eye on your circumstances. The routines which ought to be followed do not occur as a rule of thumb but rather as guidelines to what the expectations of your body and more specifically, your muscles. Our body physiques differ according to innate endowment. This should not hold you down and prevent a bodybuilding breakthrough to come your way. Dont become too technical as if you are a machine which has certain limits to cover unless it is not functioning properly.
In fact one good way in which you will make the best use of routines without ever complaining about their inadequacy is to try and realize what your weaknesses are and work towards remedying them. More important still is the rare opportunity that you get of rating yourself together with the other people with whom you are attending the same routine. It is even better of you start them at the same time. This way you get to measure your own speed and rate of individual improvement while at the same time you see where you rank in the group supremacy scale. Both will happen simultaneously.
By following routines you may give yourself a pleasant surprise by discovering talents you never thought existed in you. After the issue of setting up the field has been conclusively addressed it is only prudent that we go through an overview of the routines which are very common with most bodybuilders across the geographical and professional spectrum.
The most common routine for a beginner is doing ten repetitions for each part of the body. These exercises are to be done one after the other. There are three different sets and you cannot claim to have completed a routine without doing all the three. This regimen is just but an approximation. The most important thing is that you maintain the regularity of the routine.
It is better than reducing the number of repetitions per set or worse still, the body parts which you engage in the routine. Dont be misled by the misconception that some body parts are more important or more conspicuous than others. A balance of all the parts is very necessary for the maintenance of good health of your whole body. It is even a natural way of making sure that you dont overwork yourself. In other words, good routines for a bodybuilder are about playing safe without even being conscious about it.
For the beginner, if you are not conversant with the parts of the body which need to be considered for each of the sets, try and minimize the programs to the barest minimum. This should continue for about 3 months during which time you will be all set and ready to take your bodybuilding to the next level, and gracefully so.
Health Based Weight Training Era
Weight training was an ancient general athletic activity in many communities. The weight training exercises and equipments used varied, but the intent was similar, amplifying body health and strength for personal reasons. In the ancient Greek and Egyptian societies men initially trained to keep physically fit, agile and strong. They primarily used huge stones to seek bodily development into healthy physiques.
At this time, every man had to seek strenuous physical activities daily as a means of staying a man. These were combined with supremely healthy diets and natural herbs. There was never any need for physical display as a goal of engaging in the physical fitness exercises. In India, we had stone dumbbell weights lifted by men who wanted to enhance their physical health and stamina. Note, the most important aim was to help the men overcome numerous challenges that daily activities presented.
Health Based Strength Training Era
Soon enough however weight training lost the noble intention of health and stamina and slowly emphasized physique development. Still, the exercises were not meant to develop the body for show but for strength in strongman competitions. This was a healthy dimension too since strength was built up in healthy practices that included proper dieting and daily physical activities.
Nevertheless, the idea of thrilling crowds gradually crept in as men engaged in amazing feats of personal strength. Professional strongman competitions saw weight training intensify from primitive stone lifting practices into psycho lifting sessions within dark dungeons. The physical fitness and strength training practice became hugely popular across Asia. Although onlooker amusement had crept into the training goals, the exercises were still within the precincts of fitness and body health. Some examples of the fitness exercises included pulling carts, running with weights, lifting animals etc. The physique definition still did not matter.
Bodybuilding for Display Era
For a long time Asians and especially Indians, learnt the essence of training and dieting to develop the body for display purposes. Strongman competitions gained an exhibitive edge and competitors started removing their clothes. The practice was similar across the world communities. Celebrating the human bodys muscular development became a prominent Greek ideal during this time. Physical exercises were no longer for strength or stamina.
Weight training took on a totally different meaning from the ancient tradition of health based fitness training. New training system evolved and the goal became displaying physiques for entertainment purposes. Europe exacerbated the physical display culture where body symmetry became the aesthetic goal of training and not health or physical fitness. It was this culture that the Eugene Sandow met and perfected. Modern bodybuilding where muscle mass display and definition overtook health conscious physical training had been born.
Modern Bodybuilding Era
Modern bodybuilding can be traced perse when Eugene officially crafted a body display sport as a profession. He is thus rightly famed as the grandfather of modern bodybuilding. He was a phenomenon hit as a pioneer in muscle mass and strength accumulation. The competitive sport gradually grew to exclusively feature the best muscle mass in total disregard of physical fitness or of the healthiness of the individuals practice while gaining that mass. That is the tradition to which we were born and to which some still live.
Muscle Craze Era
Within the modern bodybuilding era, there was three decades that were so profound that they deserve a special mention. Muscle mass generation became the greatest craze that ever hit the bodybuilding industry. Anabolic steroids became a staple. Despite the anabolic steroids being grossly dangerous to health, they were used in their tons if only to gain an inch of muscle.
Bodybuilding Health Era
Luckily, we have awoken to the fact that gaining muscle mass and strength should never have to compromise on our health or our physical fitness. There is no reason why I should loose my kidney just to gain a marvelous bicep. Acne, cancer and the hundreds of other side effects of steroids can never be borne just because you want some muscle mass.
The current era in bodybuilding, emphasizes on an individual who trains natural, trains hard not just for muscle but also for a comprehensively healthy body. The idea is to be masculine, healthy and physically fit. Bodybuilding training is slowly returning into the shoes of the primitive art where health and fitness are the driving goals of bodybuilding training.
There is a link between a bodybuilding lifestyle and optimal health. Once an individual strikes that link, he or she attains optimal physical fitness as a by-product. With the right information, you can easily set up a training regimen that is centered on bodybuilding health. From this program, muscle mass and strength will accrue and with it physical fitness.