Bodybuilding: time to dumbbells!
Do you want to change? Then it's time to do the dumbbells!
If you are satisfied with yourself and your body, then you are perfect as you are. But if you want to change your look, it's time to do some dumbbells! Bodybuilding and muscle building is your choice!
You have probably already looked at yourself in the mirror and thought: I would like to look different, maybe I would like to be a little leaner or have more muscles. But how can I positively influence my body? How does my body change its appearance? Where and how do I start?
In this blog I want to teach you the basics and skills to achieve your goal!
Bodybuilding: building muscle with dumbbells
When you think of bodybuilding or bodybuilders, you are probably thinking of overly huge muscle men and women ... While this is not entirely wrong, we are at the professional level of bodybuilding here. To reduce bodybuilding to this would be far too short. Or do you also believe that every cyclist dopes and in the Tour de Fra?nce goes with you? Or does every jogger take part in marathons of course?
Bodybuilding is a sport that anyone can do at any age. Alone or with friends. You don't need any special equipment or previous knowledge. Simply register for a free trial at a gym and try it out. This sport is ideal for changing your appearance and offers you physical and psychological benefits.
The term "Bodybuilding" means something like "build up the body", that is, to visibly change the appearance of your body. You could also translate it in German as “muscle building”. You won't just change your appearance, however.
You also increase your physical fitness and performance and become more self-confident and balanced.
What does bodybuilding do for you?
Through bodybuilding we want to achieve growth in our muscle mass, i.e. muscle building. More muscle means a more athletic look and more calories to burn at the same time. This is done through progressive resistance training. This means that you gradually increase your training weights over time from workout to workout. You can train with free weights or on machines. Of course, regular resistance training with dumbbells or machines will also make you stronger because you build more muscles. But getting stronger only comes second in bodybuilding. Weight is primarily the means of increasing muscle mass.
Why should you be bodybuilding?
Bodybuilding offers you one in our age physical balance to the sedentary everyday life. You can also change your appearance however you want. In the past, our ancestors had to work hard physically. This was the only way they could ensure their survival and bring food to the table: In the Stone Age, our ancestors had to burn many calories on the dangerous and lengthy hunt for animals. In the Middle Ages, most of the inhabitants worked as farmers in the fields. In the period of industrialization, a large part of the people worked as workers in industry.
As you can see, our ancestors integrated physical exercise and exertion from hard work into their everyday lives at all times. Only in our age is it common for most people to work in offices that are physically less strenuous and predominantly seated. So you have to actively choose to exercise and build muscle in your free time in order to maintain your physical fitness.
Former professional bodybuilder, Mr. Olympia winner, actor and US Governor Arnold Schwarzenegger on bodybuilding: his goals, visions and personal development.
Diet: Today you only burn yourself
to
| age | Calorie consumption |
| today | 2000-2700 |
| middle age | 3500-4000 |
| Stone age | 5000 |
Our calorie consumption has changed dramatically over the course of human history. Our ancestors burned many calories in the Stone Age while hunting and in the Middle Ages while working in the fields. Today, however, many professions consist primarily of sedentary jobs.
Our calorie consumption is correspondingly low, and that with a secure calorie intake! However, this creates new problems: we eat a lot of calories without burning them. This leads to health problems, both physical and mental. Many people are limited by being overweight, have diabetes or are unsatisfied with their appearance.
Bodybuilding and nutrition
Don't worry: you don't have to change your entire diet. And do not endure a specialist lecture about all the ingredients in food.
You have eaten and drunk all your life. You will continue to eat and drink. First of all, bodybuilding does not mean doing without. But you can certainly pursue your goals more effectively by adjusting your diet. To get started, be aware of some basic nutrition facts:
- Every food consists of 3 macronutrients: carbohydrates, fats and proteins
- Eat foods that are low in calories (labeled on the packaging)
- Warning: carbohydrates is another word for sugar! Less carbohydrates = less sugar!
- Eat foods that are low in carbohydrates and fat
- Don't drink soft drinks, it's just superfluous sugar
- Eat foods that are a lot Protein contain
- Do not go hungry! Eat lots of foods that are low in calories!
Protein for your success in bodybuilding
A protein-rich, healthy and balanced diet is important in bodybuilding. If you only eat fast food, your body cannot perform or change. You are what you eat. It is also important that you do not go hungry!
Bodybuilders don't just eat turkey or chicken with rice and vegetables all year round. It's a fairy tale. It is true, however, that bodybuilders eat a lot of meat and animal products. These have a high protein content. Why is protein so important? Protein is another word for egg white, and A large part of muscles are made up of proteins. In the long run, your goal should be around 1.5-2 grams of protein per kilogram of your body weight to eat.
So what should you do specifically?
You don't have to turn your entire life upside down to achieve your goals! The best path is the one you can go in the long term. Here are 4 tips to get you started:
- Pay attention to the total number of calories in a food (written on the packaging)
- Don't drink soft drinks or try to drink less of them
- Try not to eat fast food or candy, or cut it in half
- Try to eat about 1.5-2 grams of protein per pound of body weight
Do you need nutritional supplements and supplements for bodybuilding?
No. You don't necessarily need nutritional supplements or for bodybuilding Supplements. It is important that you consume enough proteint.
Important factors are your goal and weight. If you want more visible and bigger changes in your body faster, you should pay more attention to your protein intake. You should also be aware that if you weigh 100 kilograms, you should consume around 150 to 200 grams of protein. With a body weight of 50 kilograms, it would only be around 75 to 100 grams.
Information on macronutrients, protein, carbohydrates and fats is on the packaging of the food. Look!
If you have trouble eating or drinking enough protein, supplements can help. But remember: they're not called supplements for nothing. Supplements are no substitute for a healthy diet!
Nevertheless, a protein shake can be a tasty and quick addition to your diet, especially after a workout. But watch out for the number of calories!
Use bodybuilding for your goals!
If you want to change the way you look is Bodybuilding the ideal sport to you. Your body reacts to every stimulus it receives from outside. If he has to work hard physically, he builds additional muscles and makes himself fitter and more productive. If you train with dumbbells, you make him understand: I want you to get stronger and improve your fitness. So adapt!
When combined with proper nutrition, building muscle or losing weight is not magic.
I'll show you how to do it in this blog!
If you want to change, defeat your weaker self. I'll show you how to achieve your goals with bodybuilding. It is ZeitzumHanteln.de!
Would you like to find out more about the bodybuilding scene? Go to TeamAndro, the largest German-speaking bodybuilding forum.
Did you like this article, have suggestions or want to say something?
I look forward to your opinion. Write a comment!
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2 comments
Theresia
What role does endurance training play in connection with building muscle? Should this be done at the same time or is it not necessary?
Thanks for your motivating words! You really feel like getting started right away!
Genry Brown
Hello Theresia, thank you very much for your lovely comment.
To your question: Endurance training has many positive effects on your body and mind. Most of all, yours is improving Cardiovascular system: You will have more endurance in all physical exertions in sport and everyday life, for example Climb stairs etc. In addition, you can of course burn additional calories with endurance training and thus lose even more weight than with dumbbell training alone.
Endurance training in itself is not necessary for proper muscle building training. Correct training in this sense means not training with maximum weights but a heavy weight for you for many repetitions. If the break times between the individual sets are kept as short as possible, you can directly combine training for muscle building with endurance training for your cardiovascular system.
Nevertheless, endurance training is highly recommended. When you have problems with short stamina and get out of breath easily I recommend that you go on the treadmill or cross trainer for a while after the dumbbell training.
best regards
Sebastian