Almost all parts of our body contain muscle, therefore
building the muscles can be termed as bodybuilding. To effectively build your
muscles, you must engage in specialized exercises like weightlifting and eat
the right diet. A combination of these exercises or workouts and the right
diet to build muscle will help the individual to be mentally, physically balanced
and maintain an athletic body.
The exercises required to build and maintain muscles are
classified as aerobic and resistance exercises.
Aerobic workout helps to lower body fat, boost heart health
and limit your chances of developing heart disease while resistance exercise
improves muscle power and mass. Muscle power or strength lowers the risk of kidney,
cancer and heart disease which have had a high mortality rate in recent years.
There are 2 phases to achieving good body building.
1.
Bulking phase: This phase aims is to build
muscle. The diets involved include protein rich and high calorie diets while
intensive training on weight lifting is accomplished. The bulking phase could
last for a period of few months to years.
2.
Cutting phase: This phase aims to cut
down massively on body fat while maintaining the muscles that were gotten in
bulking phase. The exercise and diet to build muscle involved in this phase could
last for 12-26 weeks.
Best 5 diets to
eat
Eating the right diet to build muscle and in the right
quantities would produce a very significant result in body building. These diets
cut across both bulking and cutting phases, although their amounts which vary
would produce the desired result.
· Dairy foods like cottage cheese, low fat milk
and yoghurt.
· Fruits like oranges, bananas, watermelon, avocado
pear.
· Seeds & nuts: almond nuts, flax seeds,
walnuts, sunflower seeds and chia seeds.
· Vegetables like spinach, green salad leaves,
tomatoes, cucumber, green beans
· Oil is gotten from seeds & nuts: olive oil,
flaxseed oil and avocado oil.
Diets to Avoid
· Added sugars: These diets contain fewer nutrients
and high calories. Added sugar diets include cookies, candy, ice cream, soda,
sports drinks and doughnuts.
· Alcohol:
When consumed in abnormal volumes, it impairs muscle-building ability
and tendency to cut down body fat
· Deep-fried foods: These foods increase chances of
causing inflammation and when eaten in high amounts may lead to diseases. Fried
fish, onion rings, cheese curds and French fries are examples of deep fried
foods.
Some diets can also be avoided as they delay digestion process and may result to stomach upset.
They include high-fat foods (buttery foods, heavy creams,
meats with high-fat content), carbonated beverages( soda drinks) and high fiber
foods( broccoli, cauliflower)
