We all are in awe of muscular bodies and are inspired by the greatest bodybuilders of all time. If you are motivated enough to take part in a fitness competition, you must prepare yourself thoroughly. Therefore, you must follow this preparation guide for your first bodybuilding contest. Here, I will tell you all that you need to do in order to win your first ever contest.

Follow a Diet Chart

Since you have decided to participate in a championship, I assume that you are already into bodybuilding. But now, you must also start focussing on your diet. To begin with, you must eat a protein-rich diet to repair your ruptured cells. A healthy and good diet is very essential to build your body.

According to the Preparation Guide for Your First Bodybuilding Contest, you have to take care of two aspects:

1. Weight loss
2. Muscle building

Therefore, your diet should be such that it is both a weight loss diet and a bodybuilding diet. Determine the number of days left for your contest and your body goals. Then plan your diet accordingly.

Perform Mixed Exercises

Of course, your priority is bodybuilding; therefore, you will perform the best bodybuilding exercises for your thighs, arms, and abs. But, you should also include cardio, yoga and other exercises that work on your body from all directions. Bodybuilding is not just about bulked up muscles. It is also about the overall fitness of the body, internally and externally. Hence, you have to keep your mind, soul, and body totally fit for this upcoming contest so that you are prepared for the toughest hurdles.

Do Not Experiment

A very important tip mentioned in the Preparation Guide for Your First Bodybuilding Contest is that you should not experiment with anything new when you are on a deadline. Once you set foot in a big competition, you may find people such as your friends or other fitness buddies who will suggest a new form of exercise or a unique diet help you build your body. However, this is not the right time for you to explore.

You can try out these new methods and tricks when there is no competition on the line; however, if any event is due, try to work upon the skills that you already know and are confident about.

Learn the Right Poses

This is technically a pro tip in the Preparation Guide for Your First Bodybuilding Contest. Giving the right poses is an essential part of being a successful bodybuilder. If you have a tough and chiseled body but you don’t know how to flaunt it correctly, you won’t be able to make full use of it. Therefore, learn how to pose in a way that your best attributes are visible. Your poses should be such that they show your strength, muscles, power, posture, and flexibility. You should come out as a bodybuilder with a strong personality inside out.

BODYBUILDING IS AN ART AND BODYBUILDERS ARE ARTISTS!

Many people aspire to become bodybuilders. However, it is not an easy journey. But with the right blend of passion, dedication, hard work, and patience, it is not impossible.

In fact, many great men have already proved it and this article is entirely dedicated in their honor.

Find out the top 5 bodybuilders in the world of all times.

Kevin Mark Levrone

Kevin Levrone, born on 16th of July 1964 is a professional American bodybuilder. Levrone is considered as one of the best bodybuilders in the world. Not only is he a bodybuilder but also a blogger and a musician. He is an IFBB {International Federation of Bodybuilding and Fitness} professional bodybuilder. He has brought many laurels to his country. He has won 23 pro shows, holding the record of the most wins as an IFBB  professional. He performed lower reps, compound base exercise, higher sets, heavy metal exercises, push-pull split. He followed a strict diet. He incorporated fats and proteins in his diet.

Frank Zane

Frank Zane is a former American bodybuilder and an author. Zane is also known as the ‘best-built man’. He is a three-time winner of Mr. Olympia {1977-1979}. Because of his immense focus on his symmetry and body proportion, his physique is considered as the greatest in bodybuilding history. He was inspired by reading a muscle-building magazine in his childhood since then, he started to train himself. Frank performed lights as well as heavy training and exercise. He followed a very nutritious diet

Bob Paris

Bob Paris was born on December 14, 1959, is a former professional American bodybuilder. He is also a writer, an actor, public speaker, and a civil rights activist. As a professional bodybuilder, he participated in IFBB Mr. Olympia many times. He has written many books and magazine on bodybuilding and muscle building.

According to Paris-

“As you establish your fitness priorities keep in mind that the whole process of taking better care of yourself should stem from a healthy respect for not only your general individuality but also your specific body. It’s the only one you will have throughout your lifetime. If you spend your life detesting it and treating it badly, your quality of life inside it will be greatly diminished.”

Bob focused more on fruits and vegetables. According to him, a diet is incomplete without having fruit in it. He considered fruits and vegetables as dietary stabilizers. They are also important in digestion and assimilation.

Arnold Schwarzenegger

Who can forget the iconic movie- Terminator and the great actor- Arnold Schwarzenegger?

Up next in the list of the top 5 bodybuilders in the world of all times is Arnold, a former professional bodybuilder. He is a politician, actor, businessman, author, and filmmaker. Arnold is the recent republican governor of California. He has also served as the 38th Governor-General of California from 2003 to 2011. He has won many bodybuilding competitions. He was awarded Mr. Universe at the age of 20 and went on winning the title of Mr. Olympia many times. He gained fame as a Hollywood star by doing a number of super hit films. He worked in terminator 2, judgment day etc.

Jay Cutler

Jay Cutler is one of the top 5 bodybuilders in the world of all times. He is a four-time winner of the title of Mr. Olympia. He began bodybuilding at the age of 18. He mainly focuses on the bodybuilding exercises for arms and thighs. He strongly believes that fitness should be both external as well as internal. He was inspired by his personal trainer to become a professional bodybuilder. Since then, he started working on his abs as well as the rest of his body to achieve his ultimate goal.

Thus, we see that if we eat the right food for bodybuilding and workout regularly. We can get the muscular body of our dreams too. Begin with easy bodybuilding exercises and take a step forward towards your dream every day.

As people get older, they stop looking after their health. For most people, fitness is just related to the appearance of the body. By the time they attain middle age, they naturally stop trying to look good for many reasons.

However, fitness goes deeper than cuts, abs, packs, muscles, waistline, etc. Therefore, in this article, we have mentioned the best tips for men and women to stay healthy and fit in middle age.

Read along to find out some easy fitness tips.

Don’t do Cardio Continuously

This tip is more important for men. If you run or ride a bike for a very long time, the level of Human Growth Hormone and testosterone might start to deplete.  Therefore, you can go for HII, that is, High-Intensity Interval Training. In this routine, you alternate between cardio and rest. For instance, if you run for 10 minutes then you must take rest for 20-30 seconds and then resume.

There are many outdoor activities that you can perform in HIIT and become fit.

If you want the best tips for men and women to stay healthy and fit in middle age, you can also perform sporting with your partner to enjoy some quality time with each other along with working on fitness.

Lift Weights

With growing age, the speed of muscle depletion also increases. Therefore, you must lift heavy weights if you want a strong and muscular built. Many women who prefer bodybuilding can also perform exercises for arms and legs to have a firm built.

If you haven’t weight lifted since long, you can begin with some easy exercises for bodybuilding.

Along with muscles, your muscle performs exercises to lose the belly fat as it is a major cause of diseases in middle age.

You can combine your bodybuilding routine with yoga or Pilates to see the change.

Increase Protein Intake

Eat protein-rich food for fitness and health. If you want a good body that just not only looks great but also functions excellently, you must eat healthy food. The nutritional requirements for teenagers are different from youngsters. Similarly, middle-aged people have different requirements for new adults. You must understand how much and how often your body needs food and give it the right amount of healthy food accordingly.

Don’t Run Away from Fats

An important one from the list of best tips for men and women to stay healthy and fit in middle age is to not run from fats. As the number of age increases, the lubrication in our joints decreases. Therefore, if you want your joints to function smoothly and not get stiff, consume some amount of fat every day. Omega-3 fatty acids are very important for good health. Therefore, eat healthy foods such as nuts, olive oil, etc.

Drink Water

Water is the key to fitness. Most of the times, we forget to drink water. However, this is a very unhealthy practice. The health benefits of water are plenty. It is important to detoxify your body and keep you running for a long time. If you want to stay glowing and away from wrinkles and blemishes, drink lots of water and eat fruits.

Follow these best tips for men and women to stay healthy and fit in middle age and live your dream life.