TRAIN LIKE A BODYBUILDER,EAT LIKE A BODY BUILDER ,LIVE LIKE A BODY BUILDER.

Here are some bodybuilding tips for building an quality physique. so keep on reading them one by one.

Try to train atleast two body parts at each workout session.
One bigger (eg. chest) and one smaller musle group (eg. triceps). And try to train each body part at least once per weak.
Perform each exercise very carefully so that you dont get and injuries.
Get plenty of rest between workouts, make sure the muscle has recuperated before the next sessions. Rest atleast one minute between sets.
Change the exercise routine after every 4-5 weeks (atleast). Try to increase the intensity at each workout.
To build muscle mass, do fewer reps, but do more sets and with more weights. Work your body harder just in a short period of time. Try to perform workouts at least 4 times a week.
Avoid cardiovascular exercise in the begining period.
Do 8-12 reps and 3-4 sets per body part for a smaller muscle group and 5-6 sets per body part for bigger one.
Train an upper body part and then lower body part (rest one body part, work the other). This is goof for motivation and saves time.
If your body takes longer recuperation time while you perform workouts then take more rest days. Try to sleep 8 to 10 hours per day especially imporatant to those with high metabolic rate.
Eating regularly and correctly is absolutely essential for getting a true bodybuilder physique.
Take bodybuilding supplements (high in protein and carbohydrate).
Never allow yourself to go hungry. Eat snacks in between main meals.
Ideal : 5-7 small meals per day. If building muscle mass, include weight gain drinks.
Macronutrient Intake

Protein intake - 30-35%

Carbohydrate - 40-45%

Fats - 20-25%

Drink plenty of liquid. Try to take in 12-15 glasses of water per day in summers and atlest 7-10 glasses of water per day in winter. Drink a protein shake 1½ - 2 hours before going to bed. Try to keep stress level in check by learning how to relax (Tip: Try yoga, meditation).
Alternate two weeks of high intensity muscle strength training with 2 to 3 weeks for lower intensity muscle endurance workout to promote both growth and strength.
The key to your muscle workout is variation. This is the best way to avoid burnout and overtraining.
Crosstraining is an ideal way to promote cardiovascular endurance, including walking, running, jogging, biking, stair climbing, swimming, etc.
Perform whole body muscle workout atleast once a week.
Variation is the key to success. Increase and decrease intensity with exercise sets, reps, weight and rest - this is valid for muscle and cardio training.
Use full range of motion and alternate reps by working slowly, moderately and then with fast pace.
Cardiotrain with heart rate 65-75 % of max heart rate.
Proper rest is essential to enhance and then maintain your natural advantage.
Make sure that the train body part is fully recovered before you retrain.
Protein intake should be equal to 1gm per pound of body weight.
Carbohydrate intake should be relatively high 60% of total calorie intake.
Limit fats to 10-20%.
Too much too fast is no-no! It could lead to injuries, overtraining and burnout (muscle and tendons are at risk).
Paitience and discipline are neccessary to reach and maintain goals.
NOTE: Dont ever overtrain, it can slow you down, causing you to lose your motovation. overtraining can also cause injuries to tendons and muscle injuries, which can set you back. They could make you ultimately give up, so be careful

THE BASICS OF WEIGHT LOSS

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.

Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned

2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.

3.Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.

4.Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Example:

Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.

This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

Instead of... Do this...
An afternoon Coke Drink a glass of water. (calories saved: 97)
An Egg McMuffin Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person

HOW MUCH EXERCISE DOO I NEED?

Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise