One may notice changes in body and fitness levels during a workout. This is when one begins to wonder about something larger. Bodybuilding is that something bigger.
Perhaps you have thought about bodybuilding after watching the videos of your online instructor. Maybe you did some research to find out what it would take to become one of those superhuman-looking people. This is often where bodybuilding stops. It is too daunting and it can be hard to sustain yourself on chicken breasts and protein shakes.
We told you that bodybuilding is possible. You can become a bodybuilder with the right training and nutrition. Although it may seem daunting, bodybuilding is not difficult. We spoke with Katie Kollath, a fitness trainer who is also a bodybuilder, to find out all we can about bodybuilding. Continue reading to find out what we discovered.
Meet the Expert
* Katie Kollath, ACE-certified personal coach and co-founder at Barpath Fitness, is Katie Kollath.
* Donna Walker, NASM CPT, is a coach at the F45 Lincoln Park.
What is Bodybuilding?
It’s the name that says it all: Bodybuilding refers to the act or practice of improving one’s physical appearance. This is done by exercising, especially weightlifting. The growth and/or definition or muscles are key points. Kollath says that bodybuilding is “the process of increasing the body’s muscle, symmetry, and the promotion of overall fitness and health.” He also said that bodybuilding is a competitive sport that aims to achieve a symmetrical physique from the top. It’s the sport of aesthetics. Walker notes that resistance training and progressive overload are two of the key ingredients to a training program’s success.
What Does Your Diet Need To Change?
You’ve probably experienced a change in your appetite or dietary requirements when you exercise more. This is particularly true when it comes to bodybuilding. You can only get the muscle growth you desire through adequate nutrition.
Kollath says that a healthy diet should consist mainly of whole, natural foods. You should also know your average weekly food intake and your caloric maintenance (how much calories you can consume daily while still maintaining your weight). She says that bodybuilding requires you to consume around 1 gram per lb. Protein should be at least 1% of your body weight. This will allow for adequate muscle growth and recovery after workouts. You can then adjust your carbs and fats according to how you feel. Walker recommends consulting a nutritionist or dietitian.
Special considerations for those assigned female at birth
People of all ages should be aware that there are many things to consider when starting bodybuilding. Anyone who chooses to get into the world of fitness can be subject to injuries, or even obsessively exercise too much. There may be more concerns for those who were born as females.
It is not clear what these causes are. Walker says that men and women can both lift the same. Kollath, however, informed us about a few risk factors that could lead to AFAB (assigned male at birth) in certain people.
Loss of the Monthly Cycle
Exercising intensely can disrupt the endocrine system. People who have their period can experience a disruption in their monthly cycle if they are not old enough to do so. Kollath advises that you “remain cautious when reducing your caloric intake and lowering your body fat percentage,” as this can lead to hormone problems, including the loss or disruption of your menstrual cycle (dysmenorrhea).
She suggests that bodybuilders who have a period “make sure to have increased your caloric maintenance range (anywhere between 2,500 and 3,000 calories per day) in order to maintain weight” so that you are better prepared for when you begin cutting calories.
Eating Disorders, Body Dysmorphia
All genders are vulnerable to eating disorders. However, statistically they are three-to four times more common among women than those who identify themselves as men. Anorexia is a more severe disorder. One resource states that between 0.9 percent to 2.0 percent of females, and 0.1% to 0.3 percent for males, anorexia will occur.
Kollath states that male-presenting women are more likely to be judged harshly than female-presenting men. Kollath says, “You are being judged on your body appearance so this could get really dangerous for some people.” This can lead to obsessive behaviors about body image that can lead to severe body dysmorphia and eating disorders.
More muscle damage
Although there isn’t much to go on, it seems that women who are able-bodied may be at greater risk for muscle damage due to prolonged endurance training. PubMed reports that recent studies have shown that women could suffer more muscle damage from prolonged endurance exercise, using indirect measures than men.
A Bodybuilding Workout Program
After you have decided to try bodybuilding, you can start to plan for your journey. Kollath says that it is important to have at least two years’ experience with resistance training in order to build sufficient muscle and develop healthy eating habits. Kollath also suggests that you “focus on increasing your caloric intake so you can build muscle, and maintaining that muscle mass before beginning the journey towards a bodybuilding competition.” You will have solid muscle, and you can start to reduce calories before you compete.
Kollath says that once you are confident enough to start bodybuilding, your training regimen can and should change throughout competition preparation. You want to ensure that there is a progressive overload in your training, as well as the main compound lifts like deadlifts and presses. To build the ‘details,’ most bodybuilders will split their training into different body parts. According to her, a sample week might look something like this:
* Monday: Legs, calves, core
* Tuesday: Forearms, back, biceps and forearms
* Wednesday: Chest, triceps, core
* Thursday: Shoulders and legs, calves
* Friday: Chest and back, triceps and biceps
* Saturday: Cardio, core
* Sunday: Rest, easy cardio
She also shared an example of a Monday workout (legs calves core):
* Back squat: 4 sets of x reps, rest for 90 seconds
* Romanian deadlift: 3 sets x reps, rest 60 seconds
* Walking lunges: 3 sets x 8-12 reps per leg, rest 60 seconds
* Farmers must carry x 30 second superset with reverse crunches and x reps for x 3-4 sets. Rest seconds
* Standing calf raise: 3-4 sets x reps, rest 30 seconds
The Takeaway
Bodybuilding refers to the art of improving your body through exercise. Bodybuilders often focus on muscle growth and tone, and many compete in contests to determine the best physique. A multi-year diet and exercise plan is essential to start bodybuilding. There are additional concerns for AFAB people, including loss of your monthly cycle and possible muscle damage.
It’s easy to get started in bodybuilding when you break it down into weekly cycles. You don’t have to be a fence if you are interested in trying it.
