Being a professional
body builder isn't easy. Heck, even being just a normal body builder
isn't. This sport requires hard work, discipline, perseverance
and consistency to reach your goals. Body building is not just
about showy muscles but it gives you a strong muscular physique
which will help you if you have to do strenuous physical jobs.
It also helps you mentally and builds self-confidence. By having
a physique which commands attention, you naturally feel better
in your mind and you're also motivated to tackle everyday's activities.
But to achieve your body building goals, you have to become disciplined
first. If you aren't, you're wasting your time. This is one of
the great things about body building. It makes you disciplined
and what you get from it is not only for the sport but it will
make you disciplined in other areas of your life.
It is of paramount
importance that you have a body building plan of what you're going
to do everyday, how you're going to do it, how you're going to
plan your nutrition and you need to stick to it for some time.
With time, you might need to adjust to suit your needs. As a result,
you need a timetable like if. Like what time you're going to sleep
and wake up, have your meals and training. You need to know about
Training, Nutrition and Sleep. This is indeed a very disciplined
life. Most of the times, you'll miss many outings you can do with
friends but if you have a goal in mind, maybe these outings can
wait notably late night outings, partying, drinking etc... which
can have a negative impact on your goals. But for sure, an outing
from time to time will help you. You just need to plan well. You
don't need to neglect your social life completely but you must
not forget your objectives. That's the point.
So in your
disciplined life, you need to consider these 4 important things:
You need to
figure out how many meals you're going to eat daily. Usually 4-6
meals is recommended. And what type of protein you will eat. Make
a plan like Monday: Skinless chicken breast, Tuesday: White fish
fillet, Wednesday: Lean beef, Thursday: Salmon fillet, Friday:
Skinless turkey breast. You can incorporate complex carbohydrates
in your meals like oatmeal with low fat milk(great for breakfast
with boiled eggs separated), potatoes, yams, sweet potatoes, wholewheat
bread, wholewheat pasta, brown rice and fibrous carbohydrates
like broccoli, asparagus and green beans.
You also need
to know how many days you're going to train. Usually it's recommended
to train 4 days in a row then rest one day then start again. When
you train 4 days in a row, you train different body parts eg
Triceps and Forearms
Tuesday: Back, Biceps and Abdominals
Wednesday: Shoulders, Trapezius and Calves
Thursday: Legs(Quadriceps and Hamstrings)
So you have
4 days rest for each body part which is good. The leg workout
is usually very intense and hard and can exhaust you very much,
so it's recommended to dedicate one day totally to legs.
not going to train for only 1 week and expect big results. You
need to be consistent to make gains. Don't think you can skip
meals and workouts as you wish because you're not going to make
it. You need at least 4 weeks to start seeing some little progress
depending on your body. If you are a bit fat, it will take more
time for you to get those muscles than if you were leaner. Between
2-6 months, you'll start seeing some muscles emerging, some you
didn't even know particularly on your back. Between 6-12 months,
you'll definitely pack on hard muscle mass and size. If you do
it for more than one year, say 2, 3 or 4 years and even more,
you'll get a ripped, rock hard and muscular physique. Your weight
will also increase thanks to all those additional muscles.
You also need
to be disciplined in getting adequate rest and quality sleep.
Everyday, sleep at the same time and wake up at the same time.
Get a consistent amount of sleep every night. You need to be in
peak form to perform better and achieve significant progress and
It also takes
discipline to maintain your muscular body because after you stop
training for awhile, you'll lose your muscles gradually and weight
as well. But for weight, this might not be the case for a professional
body builder. The term off-season is applied when the professional
body builder takes the time off, trains less or not at all and
eats whatever he wants including junk food. During this time,
he will take many calories and will become fatter and his weight
will increase. And of course, he will lose some of his muscles.
But when off-season is over, he will get back into his routine
and make progress again. Before a body building competition, the
professional body builder needs to pay strict attention to eating
only quality food mostly with protein and with minimum fat as
far as possible to become ripped and for the muscles to really
reveal themselves. This is also known as "Cutting".
Usually with a more ripped, muscular and dense body, you have
more chances in front of the juries to win the competition.
So should you become a body builder or even a professional one?
Well before venturing in it, you need to realize that you are
in it for a long time. You have to be disciplined, persistent,
consistent, be willing to work hard and endure pain. And most
of all, you need to love what you're doing. In the end, body building
will be your way of living, your own lifestyle.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.