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humorist-workshop
body building 101? im new to this, any help?
f15 5'5&1/2 and 162pounds
at first i wanted to loose all my fat but whats the point of just being skinny, i wanna be strong and curvy!! right now my bmi is in the over weight range and i asume it will go up if i get ripped. but id like to have a low fat percentage and a high mass of muscle.
i need help in these areas:
-diet, and sticking to it.
- motivation
-best cardio (i hate the elliptical)
- best machine to use at the gym to build
-workouts that will help with multiple areas
-what to bring to the gym?
also my main points of interest in building are my butt, thighs, abbs, back and shoulders in that order, then all the other stuff. but those are the most important to me! :)
any type of help you can give me is very appreciated! thank you so much!
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
OK, you have come to the right place :)
First, let me define bodybuilding:
Bodybuilding: This is a discipline that focuses on size, symmetry, and a ridiculously low body fat percentage. You cannot be curvy while being a bodybuilder, which is why most women look, well, not that great :P You will also not be particularly strong (relative to size), since bodybuilders use a higher rep range to get those big puffy muscles (i.e. they train usually 8-15 rep ranges to be in the glycolitic pathway where glucose is stored in the muscles making them look huge).
Strength athletes are powerlifters and olympic lifters who are much smaller but also much stronger than bodybuilders. They focus on lower rep ranges with higher weights. You can be curvy (and sexy) and be either of these.
That being said, here are the answers to your questions:
1. Diet: Books have been written on this, so all I can do is give you a quick overview.
Alternate between bulking and cutting phases. I.e. take a couple of months where you bulk (eat 500 calories MORE than what you need daily) to put on mass. Then take a couple of months where you cut (eat 500 calories below what you need) so as to try to trim the excess fat. If you eat clean, the most of your gains during the bulk phase will be muscle and the most of your loss in the cut phase will be fat (but in both cases, not exclusively).
Eat 5 or 6 meals a day spaced evenly every 3-4 hours. This control blood sugar and reduces unhealthy cravings. Eat balanced but with a good portion of protein (20-40 grams per meal - overall daily target is about 1 gram of protein per pound of lean body weight).
2. Motivation: This is all about what makes you tick. For me, training is about strength and nothing else. That is my main driving factor, and the notion of being weak (mentally & physically) I find both terrifying and disgusting. That is what keeps me going back to the gym every week. Find your goals and the image of what you want to be. That is your best long term motivator.
3. Best cardio is one that incorporates many muscles and also uses gravity. At the gym, the best cario is the stair machine. Because of the way it uses gravity it will strengthen your lower body muscles, bones, and tendons in a way nothing else can (not even a treadmill at the highest incline). Otherwise, a treadmill at the highest incline is a good option, as is jogging (particularly in sand - if you have a beach nearby - since it uses more muscles).
All that being said, one great writer on fitness once said: the best cardio is the one you can stick to day in a day out. This is one reason why I use outdoor biking. Its not the best, but I enjoy it so I dont have to worry about missed workouts and such.
4. There is not such thing as a "best machine". Machines are the least effective thing you can do at the gym. They really should only be used by advanced lifters who need to work on a specific area (and even then, very sparsely) or if you have some sort of injury/condition that prevents you from using what works best.
So what works best? Free weights. Always free weights and mainly multiple joint exercises (i.e. presses and pulls). Barbells and dumbbells form the core equipment for either size or strength. And among them, the key exercises are squats and deadlifts. They recruit most muscle groups and boost the body's natural testosterone (this is a good thing) giving you better gains in EVERYTHING else you do.
5. This leads nicely to no 5. If you focus on big, multiple joint lifts, you will hit multiple areas and their supporting muscles and you will do so better than with any isolation exercise. So, things like: squats, deadlifts, bench presses (barbell and dumbbell), pull downs /pull ups, dips, barbell or dumbbell rows, shoulder presses, etc. should form the basic building blocks of your routine. Then, you can always supplement with some isolation (e.g. biceps curls, triceps extensions, etc.).
Also, do not forget your core. Normally it is recommended that the first few weeks you focus a lot on that to create the foundation for lifting heavy later (and avoid injury). You can google core workouts for bodybuilders, there are millions.
6. Training clothes, protein shake for after (some gyms sell them there), towel, change of clothes, and thats about it.
Regarding the order of things, I would really advise that you focus on general lifting to begin with. That way you can also see what your body responds best to (we all have strengths and weaknesses). Then, later, you can tailor your routine to emphasise specific areas.
Good luck.
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