Bodybuilding is not simply an activity. For serious bodybuilders, it can be a way of life, not to mention a career. This is because the most successful forms of bodybuilding incorporate many different facets of your life -- not just how you exercise, but also what you eat and how you sleep. One of the first steps in making a solid commitment to bodybuilding is developing a daily plan to follow. This will keep you focused and motivated while holding yourself accountable for yourself.
Exercise
Exercise for effective bodybuilding comes in two forms. The first -- and most important -- aspect of building body mass is strength training. For most bodybuilders, this comes in the form of lifting weights, which provides the most intense form of anaerobic exercise for the body's muscles. Strength training can be done each day, with the muscle groups exercised alternating each day in order to provide a day of rest in between. For example, one day of lifting should focus on the upper body muscles, while the next should feature lower body lifting exercises. The second form of exercise should be aerobic, or cardiovascular, exercise -- this type elevates the heart rate for long periods of time and helps burn calories, decreasing the body's fat deposits over time. This creates a leaner physique, helping the muscles appear more prominent.
Diet
The muscles requires stimulation to grow, but proper nutrition provides the nutrients needed to actually create new muscle cells. According to "Iron" magazine, a balanced diet featuring all the food groups is important. However, to produce new muscle mass at a fast rate, high amounts of proteins and calories are needed -- "Iron" magazine recommends consuming at least 1 g protein per pound you weigh per day. You should also eat calories totaling 18 to 20 times your body's weight in pounds. While consuming these nutrients, be sure to drink plenty of water throughout the day.
Supplementation
Many different muscle-building supplements are available on the market, but the majority of these may come with unwanted side effects that can be harmful to your body. Protein supplements, on the other hand, tend to be all-natural and completely safe when taken in the recommended dosages. Amino acids are also natural forms of supplementation that can further boost your body's production of muscle. If in doubt, consult a doctor about various supplements to determine whether they are safe for use.
Rest Periods
While rest days are recommended for muscle groups enduring weight training and other forms of strength training, it's important to avoid overexerting your muscles over the course of a day -- too much exercise can weaken the muscles, making them a higher risk for injury. You should also get plenty of sleep every night -- your body does a large amount of its muscle synthesis while you sleep, and this time is needed to help devote your body's energy toward muscle gain.
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