Body Building - Starter Guide

Body Building

By: Leonardo Gomez

Boosting my EGO image

TYPES OF BODY EXERCISES Weight Lifting Power Lifting Endurance

FACTORS INFLUENCING STRENGTH Gender Age Anatomy (Leverage) Drugs

Steroids Human Growth Hormone

WHY BUILD MUSCLE Weight Control Increased wellness Look good Feel good

STEPS REQUIRED TO BUILD MUSCLE Enough amount of rest (6-8 hrs) Good Nutrition Hard Workout plan

NUTRITION

Three sources: Protein Carbohydrates

Low-glycemic (Slow digesting) - Meals High-glycemic (Fast digesting) – Morning and

after working out Fat (No-Mcdonald’s)

Omega 3 fats – Support hearth health, joint recovery, and can even aid on fat loss

Saturated fats – Avocado, nuts, almonds, etc

Carbohydrates

Classification GI range[9] Examples[9]

Low GI 55 or less

fructose; beans (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis

Medium GI 56–69

white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice,[10] regular ice cream, banana

High GI 70 and above

glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, sweet potato (70), white potato (83), pretzels, bagels

NUTRITION To build muscle, follow the following

formula: Non-workout days: 18 calories per pound

of body weight Workout days: 20 calories per pound of

body weight

To make your life easier, just count the number of grams per body-weight (lbs)

Protein 2 grams / pound - Bulking 1.5 grams / pound – Cutting

Carbs 1.5 grams / pound - Bulking 1 gram / pound – Cutting

Fat 0.7 gram / pound - Bulking 0.5 grams / pound – Cutting

NUTRITION

FAT VS. MUSCLE

BODY TRANSFORMATION SUCCESS 60% Diet 30% Workout 10% Supplements

Creatine BCAAs (amino-acids) Etc.

GENERIC WORKOUT – 2 MUSCLES A DAY Monday: Chest, Triceps. Tuesday: Shoulders & Traps (trapezius) Wednesday: Off. Thursday: Back & Biceps. Friday: Legs & Abs. Saturday: off. Sunday: off.

Example: Chest and Triceps

GENERIC WORKOUT – 2 MUSCLES A DAY

4 sets on 1st muscle set

BODYBUILDING MYTHS

Myth: I can spot-reduce my problem areas – AKA: GET ABS EASY

TRUTH: Spot-reduction is not possible unless you go for liposuction. Without such surgery, your body will draw fat from different regions at different rates depending on your genetic makeup.

Myth: You can't gain muscle after 40

TRUTH: Age does bring wear and tear, but at 40 you're still a training baby, unless you've been a competitive professional athlete since you were a teenager. You can gain muscle despite hormonal deficiencies—it just may be a tad harder.

BODYBUILDING MYTHS

Myth: If you want to get in shape, you have to run for long distances

TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run.If your goal is fat loss or muscle gain, running for miles and miles may not be the best way to lose pounds. The more efficient your body becomes at running, the fewer calories you'll burn

BODYBUILDING MYTHS