For some reason whenever
I hear the world "bodybuilding", an image of Arnold Schwarzenegger wearing
red swim trunks posing in all his muscled glory always flashes through my
mind. The governor of California's reign as Mr. Olympia has become
synonymous to words like bodybuilder and muscles.
However, Arnold or no Arnold, all bodybuilders start out just like most of
us mere mortals: a normal body with fat, muscles and skin. Surely, Arnold
did not come to this world with all these muscles. So he, just like any
other bodybuilder should have had a bodybuilding diet plan that he stuck to
in order to achieve his Mr. Olympia body.
What comprises a good bodybuilding diet? Experts agree that a diet that
builds muscles, helps lose weight and fat is composed of 40% carbohydrates,
40% protein and 20% fat. Yes, fat. There are good fat just like there are
bad fat. Bad fat is usually found in meat like pork and beef. But good fat,
like those found in vegetable oil, nuts and fish oil helps produce hormones,
lubricate the joints and increase brain function. Some of the best sources
are: extra virgin olive oil and flax seed oil.
Carbohydrates function as the body's source of fuel. If the body were a car,
it would be the gas that powers it. Without gas, the tank would be empty and
there would be nowhere to go. Foods rich in carbs are: rice, potatoes and
oat meal. On the other hand, foods rich in protein are: egg whites, milk,
white meat such at turkey and chicken and tuna. Foods rich in carbs help
muscles develop faster.
The kinds of foods that the bodybuilder eats depend on the level and gender
of the person undergoing the diet. Novice or beginner bodybuilders and women
who are interested in losing fat and gaining more muscles usually start off
by incorporating these foods slowly into their daily eating habits. Usually
the first step is to lose the fat first. Women typically have more body fat
than men so exercises that concentrate on the abdominal area (this area is
typically where most women have more fat than anywhere else on their
bodies), before going to other areas such as the thighs, arms and upper
body. Gaining muscles usually follow when the ideal body fat percentage is
reached and then the ideal weight gain will follow.
Professionals and advanced level bodybuilders have a different regimen than
those who are still starting out. Executing a diet whether at beginner or
advance level is also important because at the end of the day, you would not
want to end up with more fat, that you will have to lose anyway. This is why
professionals especially during competitions will always consult
nutritionists as well as their trainers in order to effectively execute and
carry on their bodybuilding regimen.
When in doubt as to the best way of going about a bodybuilding or diet
plans, it is still best to consult a professional or a nutritionist. These
people are well versed and experienced in giving one on one advice as to how
to go about effective weight loss and muscle gain. They can also help
monitor and adjust your diet, give supplements and help make sure that you
are on track.
