Body Building and Its Three Main Strategies

March 11, 2009 by  
Filed under Bodybuilding and Sports Supplements

Body building is a process where an individual maximizes the growth of his muscles. This is usually done through strength training and consumption of high protein substances. Body building has also been a competitive sport since the late 19th century. Body builders display their physiques in front of judges who judge based on aesthetic appearance. Aside from being a competitive sport, body building is practiced by men and women simply to improve physique and esteem.

Body building requires various strategies to be able to achieve the desired results. There are three main strategies, and they are:

• Weight training – weight training in body building actually causes micro-tears in the worked muscles. These tears are called microtrauma, a fancy term given to small injuries in the body. This is evident in the pain and soreness experienced after the exercise. The body will naturally repair these damages, replacing the damaged cells with better ones, and thus promoting cell growth. As the muscles get used to the activity, soreness will eventually lessen.

• Nutrition and supplements – body building diet will consist mostly of carbohydrates and protein.

o Carbohydrates supply the huge amount of calories needed by a body builder. Slow digesting carbohydrates, the low-glycemic types, are preferred since they give a more stable release of energy than the high-glycemic variety.

o A vital part of a body building diet is protein. Mainly responsible for muscle repair and growth, body builders need high protein foods in greater amount than ordinary people. Any kind of meat is an ideal source of protein, though the exact type of meat is highly debatable. Casein and whey are also popular protein source, with whey being a common ingredient in supplements. Meals are also eaten more frequently by body builders, about five to seven times a day. This is to promote a higher metabolic rate and control consumption amount to minimal levels.

o Aside from the nutrition taken from foods, supplements are also a source for nourishment as well as a catalyst for several body enhancing processes. An example is fat burning supplements which increases the rate at which fat is burned in the body.

o While strictly controlled and less popular, body builders can also resort to substances like anabolic steroids. One needs a prescription in order to acquire steroids legally. Like all other drugs, steroids are not without side effects which often include male pattern baldness, acne, and testicular atrophy, among others.

• Rest – the repair and growth of muscles intended by a body builder occurs when he is resting. Rest and sleep gives the muscles the chance to recover from the damages incurred during an exercise. Eight hours of sleep will suffice for most people. Others may require more while others can do with less. Naps are also helpful especially during the peak anabolic phases.

In body building there is always that chance to overdo something which could prove dangerous. If ever this sport will interest you, either as a past time or a professional endeavor, it is best to work with an expert to come up with a body building program that will certainly be safe and work for you.