Bodybuilding
Bodybuilding is the process of developing muscle fibers through the combination of weight training, increased caloric intake, and rest.
In order to achieve extraordinary muscle growth, bodybuilders focus in three main lines of action:
- Resistance weight training
- Good Nutrition incorporating extra protein
- High quality rest to facilitate growth
The growth and repair however cannot occur without the necessary building blocks. These are supplied by high quality nutrition, primarily by ingested proteins. A bodybuilder has a higher daily requirement of protein than a sedentary person to repair the damage that has been caused by the weight training. The recommended amount of protein is 1 gram per pound of bodyweight per day. This is why many bodybuilders' diets contain steak, fish, eggs-- all of which are high sources of protein. Many bodybuilders recommend consuming protein before and after one's workout. It is necessary to mention carbohydrates here too-- for without the energy supplied by carbohydrates, the bodybulider would be unable to train effectively or extensively due to early fatigue. Carbohydrates need to be replenished after workouts. Preferred carbohydrates include brown rice, oats, and whole wheat products. Also, adequate intake of vitamins and minerals is necessary; fruits and vegetables are good sources of these. Essential fatty acids, especially omega-3s, are consumed as well.
The third component to muscle building is rest. Without quality rest and sleep the body does not have an opportunity to rebuild and repair. A good, solid eight hours of sleep a night is essential for the bodybuilder to be refreshed and ready for the next session.
Supplements can help muscle gain, although many are unproven or ineffective. Creatine is one which has been proven to help muscle gain, although it only helps as part of an overall regimine.
Some bodybuilders may use drugs to gain an unfair advantage over their competitors, especially in professional competitions. steroids, including the male sex hormone testosterone, which can result in significant muscle growth, are used most frequently for this purpose. Significant negative side-effects accompany steroid abuse, such as liver damage and testis damage causing infertility.
A competitive sport based on the development of muscles as described above. Bodybuilders display their physiques to a panel of judges, who assign points.
Although initially a men-only sport, in the 1980s women started to compete in separate competitions, as well.
Famous bodybuilders include Arnold Schwarzenegger, Mike Mentzer, Chris Dickerson, Reg Park, Anders Graneheim and Lee Haney. Famous female bodybuilders include Lenda Murray and Corey Everson.
Not to be confused with weight training or weightlifting, where emphasis is on actual physical strength. While similar, the fields entail a different regiment of training and diet, as well as basic motivation. Bodybuilders aspire to the development and maintenance of an aesthetically pleasant (by bodybuilding standards), balanced physique, rather than exclusively on the maximum strength development of each muscle group in isolation.
