9 Tips for Bodybuilders Who Want to Stay Healthy

 Even if you don't compete, it's an interesting lifestyle that many people love worldwide. However, bodybuilding has several misconceptions and false information that can be unnecessary or dangerous. This lifestyle is all about being in shape, building muscle, and staying healthy. Read on to learn about 9 useful tips that can keep bodybuilders healthy.  

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1. Follow a Proper Meal Plan

Staying healthy as a bodybuilder isn't just about lifting weights, it's about the diet and meal plan you follow. Proper nutrition and meal plans for bodybuilders helps them know what to avoid and what to eat consistently. Any beginner that wants to maximize results will need to focus on their diet because processed and unhealthy food is detrimental to the body. Meal plans are also important during the bulking and cutting phases because certain foods will be avoided, even if it's healthy. Consider researching for several meal plans, hire a personal trainer, or ask your physician for the most optimal meals that will suit your bodybuilding lifestyle.

2. Personalize Your Supplement Program

Bodybuilders will need supplements to keep up with their exercises and body transformation, having supplement programs that keep them healthy every day. Personalizing your supplement program is great for reaching your fitness goal because every athlete has a unique objective. The nutritionists and supplement suppliers at Wilsonsupplements.com explain that the types of pre-workout shakes, protein powders, fat burners, or endurance supplements vary depending on the athlete's goals. Research every type and find the combination that suits your body and transformation needs. The supplements you take must be based on the reactions and signs that your body gives you. The personalized approach will match your body type and goals, giving you the health benefits that your body needs.

3. Get Enough Sleep

Many athletes tend to overlook the importance of getting enough sleep. You need a consistent sleeping pattern because it helps you build more muscle. Sleep balances the hormones in the body and it allows you to release anabolic hormones at night if you sleep enough. The body needs IGF-1 and testosterone for building muscle and if you don't have a proper sleeping pattern, it will slow the rate of your body transformation. Consistent sleep increases cortisol in the body as well, preserving your muscle mass over time. Another benefit of a good night's sleep is the balance between leptin and ghrelin. Enough sleep will increase leptin levels that make you feel full, but lack of sleep will increase ghrelin levels that make you feel hungry all the time. Sleep is one of the best ways to stay healthy and it gives your muscles a chance to recover. 

4. Understand the Difference Between Stretching and Warm-Ups 

The static stretching where you extend your muscles and hold should only be done after an activity/workout. Warm-ups need full-range movements and dynamic stretches, making your muscles go through continuous movements through the full-range motion without holding. Try not to mistake the two types to minimize injuries. Static stretching is great for improving flexibility and lengthening your muscles, but it's not the right activity to do before you start working out.

5. Master Proper Form Before Increasing the Weight 

Many athletes make this mistake, and they rush with their weight lifting, pushing their bodies too early. Proper form is the way you perform the workout, focusing slowly with every rep, and training your mind with your muscles. Once you feel that you've mastered an excellent form, you can start increasing the weight. Doing this too early will strain your body, back, and arms because improper form means that you're not extending the muscle correctly. It's very dangerous to rush because it will lead to injuries over time.

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6. Change the Exercises Every Week

The plan of changing your exercises every week is smart because it keeps your body balanced and it keeps you in control of your transformation. Doing the same type of workout every week for months will not yield body mass because your body will get used to it. Being repetitive will only strain your muscles rather than building them and that isn't healthy in the long run. Every muscle needs 3 to 4 workouts and you can change them periodically every week for better results.

7. Take a Day off Between Workout Days

Even if you don't feel sore, take a day off between workouts anyway. It's crucial for giving your muscles time to repair, relax, and recover. This training plan is better because it's healthier for your body and it won't strain your joints and muscles too much. When bodybuilders become experienced, the temptation is too hard, and they tend to exercise every day. This isn't healthy because a body needs time to recuperate.

8. Get More Sun

The routine of going to work, home, gym, then home again isn't optimal because you need enough sun in your life. Getting more sunshine is healthy because it boosts your vitamin D levels that strengthen your bones and improves your blood cells. Your immune system will improve as well and it helps your body digest your supplements more efficiently for better results.

9. Do Not Lift to Absolute Failure

Pay attention to your body and don't lift to absolute failure because it leads to injuries. There is a misconception that constantly lifting to the absolute failure point will build better muscle. This isn't true because that point of failure makes your body spasm or shake suddenly, leading to possible ligament tears. Check the signs that your body gives you and don't push yourself to compromise your form. 

Starting your bodybuilding journey can be exciting, but a lot of beginners tend to make some mistakes along the way. Consider researching the best ways to exercise and prepare meals to stay safe and healthy. The key is to train your mind and not just your body because mental stability will help you with your physical training. Following these simple tips will help you reach your goals of having an excellent physique while staying safe and healthy simultaneously.

Isabella Humphrey

Update 16 October 2020