There are endless tips for a hardened body on the internet. Maybe too many to keep track of. Most exercises for a defined body are even very imprecise or even wrong! Reason enough for us to investigate what you (actually) have to do to look like a young Arnold Schwarzenegger. However, we will not blame you if you reconsider your secret dream of participating in a bodybuilding championship after you find out how much effort you have to put into it. Basically, having a muscled body is a real full time job!
Train up to 6 times a week for up to 3 hours
Bodybuilding isn’t a sport where you can see progress quickly. The muscle building works quite well at the beginning of the training but the progress becomes less and less as the training time increases. Training for 12 months in order to build up 2-3 kg of muscle mass in the end sounds very exhausting – but it is the rule for advanced athletes. Most professional bodybuilders train at least 6 days a week (many even every 7), focusing on a different muscle group each day. Cardio is also on the agenda every other day.
So if you can’t be satisfied with small progress, then this sport is a little ungrateful.
Never again ice cream!
To be super defined, you have to say goodbye to the idea of ever being able to enjoy food again. For bodybuilders, food is nothing but fuel and sugar. According to some bodybuilding forums, to gain mass you would need to consume 3-4g of protein per pound of body weight. By the way, we recommend visiting athletes genotropin preis So if you weighed 80 kilograms, for example, that would add up to 320g of protein. In order to cover such an amount of protein through the natural diet, almost 1.5 kilograms of turkey meat, 50 chicken eggs or around 10 liters of milk are on your menu. The situation is similar with the consumption of sugar: It virtually destroys all the successes achieved. Sugar slows down the metabolism and helps build fat – you could have saved yourself the time in the gym. So if you want to look as defined as Arnold Schwarzenegger, better say Hasta la vista to ice cream, baby.
Here are 7 tips on how you can live sugar-free.
Eat all the time
That doesn’t sound like too much of a challenge, does it ?! But when it all becomes a MUST, you could get enough of shoving something in your mouth all the time. Ambitious bodybuilders even set their alarm clock at 3 a.m. to eat. Others eat around 6 meals a day because 3 large meals make them feel sluggish and negatively impact their exercise.
What is on the menu then? Lots of eggs, cottage cheese, blueberries, turkey, chicken, white rice, salmon, green vegetables, quinoa and avocados.
Distinguish macros from micros
If you want mountains of muscle, you have to be interested in science too. Bodybuilders attach particular importance to the proportions of fats, proteins and carbohydrates in their diet – and that is not easy. A bodybuilder’s goal should be to get 25-30% of their calories from protein, 50-55% from carbohydrates, and 20-25% from fat. This is called the macronutrient ratio.
It is important not to randomly stuff food into yourself: A Big Mac, for example, is not very suitable for getting your carbohydrate calories. Depending on the training plan, the macronutrient ratio can also change. For example, if you want to gain muscle mass, you will have to eat a lot more than you would during the “shredder” phase, when you have to cut calories to get the most out of your muscles.
In order to look totally defined, you not only need a large portion of discipline, but also statistical skills.
We hope that this contribution has opened your eyes to everything you need to look like the (muscle-bound) men and women in magazines. It is a full time job that you would have to devote your life to. So what are you thinking now Washboard abs or ice cream? We know exactly what we would choose …