How to get in shape with natural bodybuilding?

Everyone wants to look attractive and feel the enthusiastic looks of others. That’s why many prefer natural bodybuilding. The main feature is the limitation of drugs such as steroids, insulin and peptides. How does this program work? Let’s look together.
Features of Natural Bodybuilding

As you already understood, natural training does not involve the use of various injections or tablets. The program is based on intensive training, proper Nutrition and a certain daily routine. Training should not be performed too often so that the body has time to recover. Therefore, the load should not be high. Otherwise, this intense activity will lead to the destruction of the muscle fiber.

The load also depends on the physical abilities of the athlete. When developing a program, you should consider the following:

In seven days there are no more than three workouts.
After exercise, the body needs a recovery that lasts at least a day.
Each workout lasts at least an hour. It is important not to bring the body to the exhaustion of muscle tissue.
After two months of training, a break of 1-2 weeks is required.
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The best method for practicing natural bodybuilding is microperiodization.
That is, every 10-15 days the body receives new loads. This does not mean that you need to increase the weight or the number of approaches. Training is carried out according to this principle: strength exercises-6-8 repetitions, half-strength-8-12. Then you need to increase the weight.

Natural strength training program

The program for natural bodybuilders is designed for three days a week-Monday, Wednesday and Friday. It can be other days, but the main thing is that there is at least one day of rest between classes.

At the beginning of training, a warm-up is performed, which will help to avoid injuries. At the end of the class – a snag that lengthens muscle tissues. On the first day, such exercises are performed:

Press 2-3 sets with the maximum number of times. Maybe do at the end of the training.
Traction of the bar in the standing position — 3 to 6-12. The biceps sway.
Press the bar in the lying position. Perform on a horizontal bench — 3 on 6-12.
Push-UPS. Perform on the bars — 3 on 6-12. For greater efficiency, use weights.
Press dumbbells on an inclined bench-3 to 6-12. The inclination of the bench does not exceed 30 degrees.

Wednesday or the second day includes the following exercises:

Traction of the bar to the chin — 3 to 6-12.
The army press bench in the standing position – 3 sets of 6-12.
Sweater. To enhance the effect, use weights – 3 to 6-12.
Twists – 3 sets with the maximum number of repetitions. The press is being developed.
Traction of dumbbells to the belt on a slope — 3 to 6-12.

On Friday or the third day, perform such exercises:

Squats with a bar-4 to 6-12. Work the muscles of the buttocks and quadriceps.
Bending the legs on the simulator. Assigned to isolation exercises. Perform 4 on 10-15.
Press the legs in the simulator-4 to 6-12. Work the muscles of the legs and the lower Press.
Extension of the legs on the simulator-4 on 10-15.

The training program for Natural Bodybuilding refers to the basic techniques. Sometimes it is necessary to change the set of exercises so that the muscles receive a new load.

How to get in shape with the help of Natural Bodybuilding?
Advantages and disadvantages of Natural Bodybuilding

Becoming a natural bodybuilder is not so easy. Do not wait for an instant result. For this you need to familiarize yourself with the pros and cons of such a program. Major defects:

To achieve a positive result, you need to work hard and be patient.
Muscles do not reach the same volumes as those of professional athletes who take steroids.
Due to the restriction in medicines, the body will not become as perfect as in many bodybuilders.
The temptation to take anabolics to get a quick result.

The main advantages of Natural Bodybuilding:

It is not necessary to buy steroids and other drugs.
Natural bodybuilders are always healthy and full of strength.
Steroids can be replaced with useful Sports Nutrition.
Girls prefer guys with natural athletic physique.
Pride for a natural result without injections and anabolics.

Nutrition of the Natural bodybuilder

The diet of a natural bodybuilder includes: proteins, fats and carbohydrates. The number of calories consumed is also important. The proportion of BZHU looks like this: 60% carbohydrates, 25% proteins and 15% fats. If the main task of the athlete is a set of muscle mass, the indicators can move to a more carbohydrate food.

To lose weight, it is necessary to increase the percentage of protein consumed to 50 or more. It is also possible to reduce calories. You need to eat six to eight times a day. Thus, nutrients evenly enter the body. In this case, the sugar in the blood does not rise.

Approximate Menu of a natural bodybuilder for the day:

Morning snack-at 6 o’clock in the morning. You can cook oatmeal.
Breakfast — at 7 am. Cottage cheese with sour cream is allowed.
The second breakfast is at 10: 00. Eat pasta with low-fat meat or fish, vegetable salad.
Lunch — at one o’clock in the afternoon. Rice with vegetable salad.
Afternoon snack-16 O’clock in the afternoon. Eggs, Cottage cheese, protein foods.
Dinner is at 7 p.m. Garnish with meat or fish.
The second dinner is at 20: 30. You can drink a glass of low-fat kefir.
Before going to bed-a protein Shake or egg whites.

The size of portions depends on the weight of the person, so they are selected individually. It is desirable to drink water between meals. Do not drink food. An hour and a half or two hours before training and you need to eat. It is also worth eating within 20 minutes after the end of training. This will restore the energy balance in the body and develop muscle mass.