Starting your bodybuilding journey requires the right diet, a strict workout plan, adequate rest, and consistent hard work. due to traditional food habits and culture, but with the right plan, it is completely possible to achieve your bodybuilding goals.
Discover effective strategies and expert tips on how to gain muscle efficiently. Transform your fitness journey with our comprehensive guides and resources.
how to gain muscle
Bodybuilding is a great way to get better fitness. how to gain muscle It is also true that the path to fitness and bodybuilding is not easy. You may face many big challenges on this path.
It is often seen that expensive diet plans, supplements, lack of time, and any kind of problem going on in life, all these are factors that badly affect your fitness journey. The most important thing is that even if these problems are not solved, you still need hard work.
According to Indian bodybuilder and athlete Chitresh Natesan, to build a body, you have to follow a strict diet and workout while staying disciplined. You have to give up your favorite food, which is not everyone’s cup of tea. However, experts believe that hard work always pays off. If you are also building a body, then you should know what are some common challenges in fitness and bodybuilding and how they can be overcome.
Set goals
Before doing any work, you should set goals. You should know what you have to do at what time. If you are thinking of going to the gym, then you should know what things you may need for bodybuilding. For example, do you want to increase muscles, increase strength, or do you want to look lean and fit? If you know this, then you can give direction to your workout and diet plan. The advantage of this will be that you will remain focused. Set both short and long goals, such as how much time you have to work on muscles and how much time you have to reduce body fat.
Take special care of your diet
Diet plays a very important role in bodybuilding. The traditional diet for Indian men can be both beneficial and challenging. Indian food is rich in carbs, which are essential for energy, but it is important to consume adequate protein and healthy fats along with it.
Protein: Consume at least 1.2 grams to 2.2 grams of protein daily for every kilogram of your body weight. Good sources of protein include chicken, fish, eggs, dairy products, and vegetarian options including lentils, chickpeas, and tofu.
Carbs: Include complex carbs in your diet, such as brown rice, and wheat roti, and coarse grains like ragi and jowar. These provide long-lasting energy and are rich in fiber.
Fats: Take healthy fats from sources like ghee, nuts, seeds, and olive oil. This is essential for hormone production and overall health.
Bodybuilding is a great path to fitness for Indian men. But changes in diet and habits can also pose some challenges. This guide will get you off to a strong start and help you achieve your fitness goals.
The right workout plan is essential
A well-thought-out workout plan is a must for building your body. Beginners should focus on exercises that strengthen multiple muscle groups at once. Some popular exercises are:
Squats: Important for building leg and core strength.
Deadlifts: Excellent for strengthening the entire back and legs.
Bench press: Focuses on the chest, shoulders, and triceps.
Pull-ups/chin-ups: Effective for the upper back and biceps.
Shoulder press: Strengthens the shoulders and upper chest muscles.
Start with full-body workouts 3-4 times a week. Gradually increase the duration and intensity of the workouts as you gain strength. Proper form is essential to avoid injury and reap the benefits.