Bodybuilding: 5 Tips To Sculpt Your Body

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bodybuilding tips - woman squat lift

Shape your body at Xercise4Less Gyms

If you are just beginning your bodybuilding journey, or want to dramatically change your physique through fitness, then we have some top tips to help you meet all your training goals here at Xercise4Less Gyms. These tips will help you a lot, but please, do not expect instant results. Muscle mass naturally develops at a slow rate, so it is important to have patience, keep focused and stick to your regimes. The results will come!

1. Learn the correct form

It is highly tempting to start with higher weights in the quest for faster results. Whilst this may be a devilish temptation, it is one you must refrain from giving in to. On one hand, you know your own body better than anyone, but also you must be aware of your limitations and know that the key to success is to build muscle at a gradual rate. The best practice for bodybuilding is to start with lower weights, learning the correct form of each exercise you participate in. Having the correct form is vital as you will begin to build the muscle you want to achieve, as well as lessening the risk of potential injury or discomfort by having a poor technique.

If you are unsure on the correct form, feel free to speak to our friendly staff for advice, or have a word with people in the gym. There will be someone who has been in your position, and able to guide you through any exercise you are unsure of. Our friendly, inclusive environment means we are open to all levels of fitness with a culture you can grow in and broaden your social network through fitness.

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2. Have a program and stick to it

Having a plan and being able to implement it into your workout is arguably the most critical part of attending the gym. Before you come and start your session, you must know what it is you want to achieve and how you intend on going about doing it. You should not just turn up to the gym and do whatever you see fit at that given moment. If you come with this attitude then you are likely to make elementary mistakes, hampering your bodybuilding progress and even risk injuring yourself in the process.

Your bodybuilding program should include the exact exercises you need to do to achieve your results, the number of sets and reps and what you will do in each session. Like with learning the correct form, there will always be a member of staff of an advanced bodybuilding member on hand to give you any support or answer questions you may have.

3. Be in a caloric surplus

The simple principle of building muscle from a nutritional perspective is to eat more calories than you burn. The best way to achieve accurate results is to find out your BMR (Basal Metabolic Rate) and measure that according to how active you are. If you have a passive job, or one where you are sat down for most of your day then you will need to take on board fewer calories than someone who has a more active profession. On a typical day you should be looking to have four or five meals, eating every three to four hours. Avoid being hungry as it could restrict or hamper your training session.

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4. Gradually increase the weights

Once you have become comfortable with your program, it is then advisable to lift the intensity by increasing the weights. This should be done periodically, giving yourself small but realistic targets to achieve the next phase of your bodybuilding journey. Make a note of how much you are able to lift on each exercise you complete, and slightly increase the weight every couple of weeks. This will help you to improve your strength and lead to muscle gains, putting you well on track to smash your fitness targets.

5. Rest and recover

There is no shame in having a day off or a rest day when you are bodybuilding. You do not have to hammer the weights every single day, and your body needs time to repair. One of the best ways to recover is by getting plenty of sleep on a night. A rough guide would be to try and get around 8 hours of sleep per night. You should also recover by adapting your lifestyle to suit your training, avoiding smoking, alcohol and other typically unhealthy habits. You will find a routine that best suits you, fitting in the gym around work and family life can be difficult, but in order to gain the optimum results you will have to make some sacrifices along the way.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

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Bodybuilding: The Mental And Physical Benefits

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An introduction to bodybuilding

There is often a negative stigma surrounding body building, and those who dedicate their lives to improving their fitness through perceived extreme exercise. However, this is not necessarily the case. Bodybuilding is a great way to keep yourself balanced, giving your body proportion, shaping and helping general fitness. Not only does body building improve your physical condition, it can also lead to mental health benefits, giving you a clearer state of mind thanks to weight training and aerobic exercise. Having a well-balanced, proportioned body can contribute to heightened health, lessening the risk of heart disease, high blood pressure and raised cholesterol levels. Bodybuilding captures all your fitness goals by giving you the physical improvements, boosting your state of mind and also ensuring you remain on the ball with your diet to supplement all your hard work in the gym.

Improve your physical condition

First and foremost, the main benefit of bodybuilding is to enhance your physical condition through exceptional fitness and dedication. This has a healthy impact on your bones and joints, giving you the necessary balance across your body in order to remain strong and flexible. As you begin to embark on your bodybuilding journey, you will notice a dramatic increase in muscle, strength and endurance – but this is a slow process and you will have to remain patient. Results simply do not happen overnight and training all areas of your body is essential to maintaining a balanced physique.

At your local Xercise4Less gym we have a wide range of fitness equipment for you to build the body you want. This spans from cardio through to resistance and TRX, ensuring you have all the tools you could possibly need to get the most from your workout. Our dedicated training zones are extremely spacious, so you will not have to wait to get on your favourite piece of equipment.

If you’re looking to add strength and muscle mass, the weight and resistance area provides the ideal environment for you to achieve those goals. Additionally, you will also need to get your cardio sessions in and we have the variety of equipment to make your training both fun and functional.

When participating in physical exercise, your body releases Endorphin. This works to influence your mood, helping you to sleep better, reduce fatigue and relieve any psychological tension or stress.

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Boost your mental health through balanced fitness

Having a balanced physical condition will help you to become more aligned with yourself and give you a mental boost to clear your head and make sure you keep your focus and determination to meet all your fitness requirements. Bodybuilding is certainly not an easy process, and you must maintain the desire to succeed and set yourself small, attainable targets to remain on track.

Weight training and aerobic exercise can boost our mind and cognitive wellbeing. Going to the gym can relieve stress, anxiety and depression. Seeing real results can improve your mood and give you a sense of satisfaction to further progress and develop through fitness. Bodybuilding can enhance your self-esteem and confidence by giving you a more positive outlook on your own image. This will happen through the result of changes in your body such as weight loss, feeling your body becoming leaner, stronger and more flexible.

Furthermore, bodybuilding does not just happen in the gym. You can take your experiences from fitness into your daily activities. For example, it can help you to make better decisions and cope with negative emotions more rationally, enabling you to see positives or find solutions.

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How nutrition can give you a helping hand

While the majority of the hard yards are put in during your fitness sessions in the gym, it is impossible to ignore the importance of your nutrition – not just when bodybuilding – but in everyday life. Healthy nutrition and rest are vitally important when bodybuilding as the foods you eat can play havoc with your thinking and your memory. The fuel you intake can influence how your brain and mind function.

It is advisable to eat foods which are rich in antioxidants as they can benefit your focus and memory. As you can imagine, foods such as fruit and veg are ideal for bodybuilding, supplying you with glucose to keep your energy levels up. Lean meat, poultry, potatoes, cheese and fish are also good sources of nutrition to help your bodybuilding journey. In terms of what you should drink, water is as good as anything as it is crucial for a healthy body and mind. Avoid drinking alcohol if possible. Staying hydrated provides so many health benefits and this is equally as important as what you eat.

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Conclusion

All elements of fitness are important to bodybuilding but having a healthy body and healthy mind will serve you well for the rest of your days. Weight training and aerobic exercise deliver both strength and energy, giving you the best possible chance of boosting your self-esteem and giving you the motivation to further your fitness. With a balanced level of fitness, you will be fully in control of your life, mind and body.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms