A lot of you have asked me with my busy schedule how do I manage to build body and get in shape. Well it depends on your diet, workout plans and daily activity.
If you're new to strength training and building lean muscle mass, one of the most important tools you’ll need to add muscle with less amount of fat in body.
Basic suggestion is you eat approximately every 4 hours to keep your metabolism evenly fueled throughout the day. This will help with muscle synthesis and fat burning. One of the best solution is to take high protine breakfast along with a lot of fiber in the morning. Warning: it's not at all possible to give a common diet plan but getting in shape is about 70% diet plan and 30% workout depending on your body and health along with blood group.
I'm trying to suggest few meals which you may try. Please remember your diet plan MUST change every one month to get in good shape.
1 – 1.5 grams of protein per KG of bodyweight. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Quality proteins like salmon, organic turkey and chicken, eggs, casein protein, shrimp, cottage cheese and Greek yogurt are all great options, if you are vegan you can go for beans, lentils and peas, these are great options that contain 10–20 grams of protein.
One ounce (28 grams) of hemp seeds contains 9 grams of complete, easily digestible protein — about 50% more protein than most other seeds.
Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices. They fuel your body, digest slowly and will be utilized for energy.
Simple carbs like fruit, rice, sooji are good for post workout to aid in recovery and fast absorption for muscle growth.
Sprouted and Fermented Plant Foods are one of the best option, for the vegan's you may consume them during your day meal. They also contain vitamin K2, which may promote bone and dental health as well as help decrease the risk of heart disease.
Tofu, created from the pressing of soybean curds, is a popular replacement for meats. It can be sautéed, grilled or scrambled. It makes a nice alternative to eggs in recipes such as omelets, frittatas and quiches.
If you can get Seaweed that's one of the best option for you, it contain DHA, an essential fatty acid with many health benefits.
Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan. Good fats give you energyand are utilized for fuel not storage.
All vegetables aid in digestion and give quality fiber to keep your intestinal tract functioning smoothly.
Consume at least half your bodyweight in water ( it depends on body type, again I am saying.) usually it's 5 ltr per day. Avoid sugary drinks and diet sodas.
The above plan may not fit for a bodybuilder, it's the basic structure for people who want to stay fit.
Upper body on Monday and Thursday, lower body on Tuesday and Friday.You may try these if you are just starting gym:
1. Barbell Bench Press 3 sets, 8 reps
2. Bent Over Barbell Row 3 sets, 8 reps
3. Seated Barbell Military Press 3 sets, 8 reps
4. Barbell Curl
3 sets, 8 reps
5. Triceps Pushdown 3 sets, 8 reps.
1. Barbell Squat 3 sets, 8, 10, 12 reps
2. Leg Extensions 3 sets, 10 reps
3. Standing Calf Raises 5 sets, 10-25 reps
4. Crunches 4 sets, 20 reps
Rest on the other 3 days, keep outside activities to a minimum so as not to burn excess calories needed to build muscle.
Yoga for body building
Sometimes, bodybuilders lack flexibility and complain of overall tightness in the body.
Without stretching and elongating muscles, muscles and ligaments are torn.
You may try Power Vinyasa yoga if you are looking to strengthen your body and build muscle. This is the yoga for bodybuilders that they’d want to do on a non-weight lifting day.
Few of the best yoga poses to complement your bodybuilding routine:
Spinal Twist, or Half Lord of the Fishes Pose
-Starting from a seated position with the legs straight out in front of you, bend the right knee, and gently place the right foot to the outside of the left leg. Hook the left elbow over the right knee, and twist the torso open towards the right on an exhale.Breathe for 5 to 10 breaths, and gently release on an exhale. Repeat on the other side.
Plank- By keeping your back straight, the plank also helps stretch your body, allowing muscles to smoothly adapt around the shoulder blades and collar bone as you develop mass.Side planks can also be added to your workout, offering the same benefits for the muscles along the sides.
Opposite Arm and Leg Extension.
- This pose is achieved by positioning yourself on your knees and palms. Holding your abs tight, lift your right arm and left leg so they form a straight line with your body.
Keeping this position for a few seconds before alternating your arm and leg helps to improve a variety of back muscles, as well as increase your balance.
Standing Forward Bend (Uttanasana)
- Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.Place your hands next to your feet or on the ground in front of you.Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.
Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.
On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.
Cobra Pose (Bhujangasana)
- The key focus here is not how tall your arch is but how smooth a shape it forms. Bending your back like this on a regular basis helps to improve your lungs, open your chest, and develop your spine. This all adds to improved flexibility, as well as firmer shoulder and abdomen muscles. It is hard to achieve at first, but you can develop from a low cobra to a high cobra position over time as you improve your mind and body.
Legs-Up-the-Wall (or Chair) Pose
- One of the best Restorative yoga poses, this pose will get blood flowing in the opposite direction and is great for people who travel, are on their feet a lot, or have desk jobs where their feet are always toward the ground.
To do the pose, find the nearest empty wall. Come to lie on your back, with your knees bent. Scoot your bum as close to the wall as you can, while you walk your feet up the wall. Eventually, your bum will be directly against the wall, with your legs resting along it above you.Your body will look like a "T" in this pose.
You may be as big as a house and strong as a bull, but if you lack flexibility your training, and eventually your quality of life, will be compromised.