To start out with, my first recommendation is to get a personal trainer if you can. The person can get you started out right by helping you set goals, teaching you how to do the exercises correctly, and now to go about getting good nutrition. At the very least, try to find someone with experience to show you how to do the lifts correctly and safely.
When you’re just starting, go slow and get used to lifting the weights. The natural tendency is to do as much as you can starting out and that’s a recipe for injury and extreme soreness. What I usually do when getting back into a routine is for the first 2-3 weeks, I only do one set per exercise, and I work out at the most every other day. This allows my body to adapt to the new stresses being put onto it. Even if you think you can do more, make yourself stop. As you start feeling better about it, you can then progress from there.
You can do more or less complete body workouts for the first couple of weeks, lifting maybe three times a week. After a while, go ahead and split up your days between upper and lower body workouts. During this time, the most important thing to do is perfect your form as this will give you the most benifit from the exercise.
Do lots of research on different routines and try different things to see what works for you. Unfortunately, you’ll see a lot of conflicting information out there. My suggestion is to pick a routine, do it for 2-3 months and see how it works for you. Then try something new. It’s always good to stir things up, and this gives you valuable experience on what works best for you.
For diet, I can’t emphasize enough how important it is to get enough quality nutrition. You should focus on the macronutrients – proteins, carbs, and good fats. Starting out, in general a 40/40/20 ration between the three respectively is a good rule of thumb. Get at least 1 gram of protein/carbs per pound of bodyweight per day, taking 5-6 smaller meals throughout. It’s also important to get plenty of simple carbs and protein immediately after your workout as your body is most anabolic then. Also, lots of water is important, too.
Make sure you get plenty of rest as bodybuilders and powerlifters need more than average amount of rest. This is the time when your body is building the most.
For supplements which are like Testosterone booster, start out with a good protein powder, preferably whey. Whey is great because it’s naturally concentrated, has many BCAAs (branch chain amino acids) and most of them are fortified with many vitamins and minerals, all very important to bodybuilders. After a time, you can think about such things as creatine, glutamine, and fish and flax seed oils. There’s a lot of different products out there, a lot of it is junk so stick with the basics starting out. You can try experimenting with different safe and legal supplements if you wish – some people fine them effective, but I prefer to save my money. And it goes without saying that steriods are bad and not recommended.
Most of all, be patient and persistent. You’ll start seeing results in about a month of consistent lifting, and in six months you should see real gains. In fact, if you are lifting properly and getting enough good nutrition, you should see the most gains in the first six months or so. It does slow down after that, but you should still see gains. Bodybuilding is about persistence and determination, and it will come with that.
Good luck!
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