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It’s quite obvious that the ultimate goal of serious gym-goers is
bodybuilding. We’re not talking about the sport here where men and women in
bulk are being showcased. What we’re talking about though is natural
bodybuilding, the newest health regimen where the muscles of the body are
developed the natural way.
Now, by natural bodybuilding, we mean exactly that. No steroids, no drugs,
and no so-called “light” muscle enhancers. Natural bodybuilding is just
plain exercise and good, old healthy diet.
The Strategy: Natural Bodybuilding Regimen
Well, we all know that no self-respecting bodybuilder goes without a proper
training program as guide. After all, bodybuilding is defined partially by
how a person trains. For natural bodybuilding, there are three basic
strategies: weight training, good nutrition, and rest.
Resistance weight training in natural bodybuilding leads to microtrauma of
the muscle being trained. Microtrauma in turn causes muscle soreness called
Delayed Onset Muscle Soreness (DOMS). The repair process of microtrauma is
what causes anabolism or muscle growth. Below are six rules to follow in any
natural bodybuilding program:
* Sessions should be short. The maximum number of minutes should be sixty
since after this, hormone levels for muscle building and growth begin to
drop.
* Rests between sets should be minimized to around 60-90 seconds for
cardiovascular purposes and better muscle voluminizing effect.
* Sets should be 6-15 cycles for each exercise. This helps maximize growth
hormone level and increase circulation of blood and nutrients.
* And lastly, natural bodybuilding should be progressive training.
Now, of course, for muscle to grow and repair itself, it would need
something to fuel the process. This is where nutrition comes in. The average
bodybuilder needs 500-1000 calories per day and natural bodybuilding
enthusiasts requires around the same figure in calorie-intake.
Natural bodybuilding enthusiasts take in complex carbohydrates as opposed to
simple sugars as their major calorie and energy source. It is imperative
that natural bodybuilding aficionados keep in mind that too much consumption
of simple sugars may lead to fat rather than muscle development and at
extreme cases, can cause Type II diabetes.
Protein is another key nutritional value for natural bodybuilding for it
helps build and develop the muscles. Every natural bodybuilding follower
should take in one to two grams of protein per pound of bodyweight to
achieve maximum body development and recovery. The best sources of natural
protein are chicken, whey, and egg whites, which are preferred by almost all
natural bodybuilding buffs for their low fat value.
The third basic component of natural bodybuilding is rest. The quality and
quantity of sleep a bodybuilder gets can very much affect the success of his
natural bodybuilding regimen. Rest gives the body the opportunity to recover
and build.
Now, as what you might have found out, natural bodybuilding is far from
rocket science. It is as simple as one-two-three. And we mean that
literally.
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