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General. Recommendations. Definitions. Recovering between series. Aching. Food and weights. Something to think about. Initiation. First program. Beginner. Second program. |
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As soon as you take an interest in something, the first reaction is to find out everything about it. This is why you are reading these lines. You are therefore fully aware of the fact that you cannot practice a physical activity without learning about the dietetics specific to the discipline concerned. |
| Should I change my eating habits, should I eat more, more often, should I increase carbohydrates, proteins, which proportions, etc. ? |
| MEALS: | During the first weeks of training, do not change your eating habits. Simply eat a good breakfast, as balanced as possible, with complex carbohydrates (bread, cereals), proteins with milk and some lipids with butter. Do not forget to take a snack at about 4 or 5 p.m., for example a slice of bread, a few squares of plain chocolate and a fruit. Take your two other meals at lunchtime and in the evening as usual. |
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| DRINKS: | DURING THE DAY, drink the same quantity of liquid as before starting the physical activity. Only drink unflavoured spring water or tap water if good quality. In my opinion, it is best not to drink during meals so that you are not thirsty while you are eating. Water dissolves the gastric juices, making digestion less effective. Avoid mineral water since, as the name implies, it contains "mineral salts" in quantities which are often too high for the body. Also avoid sparkling water, especially at mealtime. Keep this type of water for after the training session. WHILE TRAINING, drink still unflavoured water. You have sufficient energy reserves to last 1h30 without any additional intake supplied by energy drinks. In bodybuilding, there are enough breaks to avoid developing hypoglycaemia and feeling weak. It is important to drink little but often. Get into the habit of drinking whenever you change exercise, which represents a few mouthfuls every 10 minutes.
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| FOOD SUPPLEMENTS: | I admit that on the site, I criticise the powder manufacturers. In spite of what some people might think, I am not against supplements, but they must be taken in moderation. In the current level of your training, I consider that you will have to wait at least 3 months before your body really needs supplements. To learn more about the proteins, click on this link. |
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| DOPING: | Bodybuilding does not necessarily involve consuming dangerous substances. The objective of bodybuilding is to make you feel good in your sport, but especially in your present and future life. Although at 16 or 17 years old you are in a hurry to see quick results, you will pay for mistakes made at this time and even later. Financially, falling into the trap of doping can be extremely expensive. To find out the effects of the products, some of which may be sold freely in your country, visit the site: The site is operated by highly competent and reliable people (I have no interest in this site). The fact that a product is on free sale does not mean that it is harmless. It may simply be due to the fact that the health authorities have not yet studied its case. Do not jeopardise your health in the meantime. The best doping is in your plate and in your morale: Adopt a healthy diet and be optimistic.
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| WHICH WEIGHTS SHOULD BE USED IN BODYBUILDING? People often ask me this question on the Forum or in the various mails I receive. I am a beginner, I am experienced, I want to work with a bar, I want to do the bench press, I am a man, I am a woman, I am 19 years old, I am 53 years old, I used to be very athletic, I never did any sport, etc. HOW HEAVY SHOULD I LOAD THE BAR? I haven't the faintest idea! Since the site is only intended for English-speaking people who have Internet access, its use is limited worldwide. But even if there was only a single individual, physical preparation by correspondence remains a dream, not to say a fiddle. In all physical activities, the coach has a direct relation with the athletes. Training is a not merely a question of weight, the emotional and historical aspects must also be taken into account. The site never provides advice on which weights to use, since there are too many parameters to be considered. |
WHAT DEVELOPMENT PROGRAM SHOULD I USE? When you rent a mountain bike, do you ask the shopkeeper what riding style is best? No, you try, you advance feeling your way forward, before finding the right approach. When you go skiing for the first time, do you start on a black slope? No, you progressively discover what you are capable of. The same applies with bodybuilding, you must discover your possibilities and discover your body. This discovery, this apprenticeship will last for as long as you practice the sport, in other words for ever! |
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Many of you train at home. Although having sophisticated equipment is pleasant in the long term, millions of people train with only a pair of dumbbells. From the health point of view, you can obtain excellent results with two small 2 kg weights.
Of course, you can always set up your own "home gym" with more or less equipment, at very little cost. Visit Norbert's installation.
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