Natural Body Building has long last effects and health benefits!
With the increasing craze for fitness and body building, people have indulged themselves in use of chemicals and supplements. The natural process has somewhere been lost.
The question arises, “ what is natural body building?”. To be properly and briefly defined, the process of building the body without using drugs and supplements, and just involving a few healthy exercises and a balanced diet, is called NATURAL BODY BUILDING.
It is not as easy as it sounds. It takes a lot of hard-work and devotion to make an outstanding physique through natural processes. The focus and the persistence are the key elements.
It is worth noting that natural body building is hugely dependent upon “Food and nutrition” basics. For instance, water , proteins, fats , carbohydrates , vitamins and minerals intake is a must in the diet.
Natural body building should not include any kind of chemical in order to magnify the performance of the individual. If the performance is affected by the chemical and supplement use, then it cannot be considered as natural body building.
Natural body building includes two components:
• Training component
• Food component
The training is the most vital part of the natural body building.
Routine: training should be done regularly on per week basis, and it should contain atleast 5 different workouts. A two day rest period is compulsory for effective training.
However, the rest period is not consecutive. It is done according to the workout intensity.
Day 1: Chest exercises , abdominal exercises and forearms
Day 2: Shoulder exercises, upper trapezius and triceps
Day 3: REST
Day 4: upper and middle back, biceps
Day 5: Hamstring muscles, lower back and calves
Day 6: Quadriceps, inner and outer thighs
Day 7: REST
In such a training method, the frequency of doing exercises is very important. Frequency refers to the number of repetitions.
The more the frequency is, the more is the pressure exerted on muscles, which may lead to aerobic mechanism turn into anaerobic one.
Also, the body should be given enough time to recover. It is rightly said that to make a long jump, one needs to take a few steps back. Hence, one cannot become well built with a magic wand or some pixie dust.
He needs to devote himself completely into an engaging workout session. And, continuous exercise will exhaust the body. One needs enough time to recover. This is also a compulsory event for natural body building.
Remember, it is MUST. Rest period is also timed. It should neither be too short, nor too long.
Also, the training should be properly timed according to the capacity of an individual. Beginners should be trained in increasing order of intensity, whereas the trained athletes or body builders should maintain their level in exercising.
If they lower their level, they might experience some negative graph in their performance.
Training if done with great intensity and longer period of time is exhaustive. The intensity should be proportionally increased according to the time management.
If excessive training is done, it may damage or tear up the muscles and tendons. Or, if minute training is done, then the muscles might observe no improvement in growth and strength.
Natural body building is done with diligence and concentration. One should know what he wishes to achieve from this workout. This is no child’s play.
And, the very important aspect of natural body building is the order of the exercises. Which set of muscles should be targeted first, followed by which ones; this needs to be pre-planned and done. For example, Chest exercises should be followed by triceps. They cannot be done before.
The facts and figures say that a perfect training routine should be of minimum 1 hour, and it should include at least 2-3 sets of different muscle groups.
INTENSITY: the effect of intensity varies with time. Yes, it is true that the more the intensity, the more pressure is exerted by the muscles and thus, the stronger they become. The stimulation is very high.
Many aspects in a typical natural body building workout are determined by the intensity.
The shorter time period and more intensity increases muscle strength. Whereas, the longer time period and uniform intensity increases endurance. Strength and endurance are two important components of fitness and body building.
For each muscle group, there are different accommodated exercises. Want to know more? Continue reading.
Let’s take a look at individual groups and the exercises done in them.
• Chest :
– Inclined bench
– flat bench
– flyes or pressure with dumbbells
– cable crossover
– Crunches for upper abs
– Leg raises for lower part of abs
(4 sets of 10-16 repetitions)
Forearms exercises are pretty normal and simple, and must be done always.
• Upper trapezius:
It is the part between the neck and the shoulder. The exercises should be done in set of 6 with 10-15 repetitions.
There are different exercises for the different portions, the inner, the middle and the outer.
– Pull ups
Calves are formed by two different muscles, and hence they have distinct exercises.
– Standing calf raises
– Seated calf raises
• Inner and outer thighs
There are again distinct exercises for the inner and outer thighs.
The natural body building exercises can be easily learnt and done regularly. Plenty of information has been provided through the media, internet and other mass communication methods.
There are trainers who help individuals in making them aware of the right procedure.
Another component of natural body building is Food. Food and nutrition is the base of workout. A training succeeds only when it is accompanied with a balanced diet.
A balanced diet requires a perfect amount of nutrients. These nutrients include fats, carbohydrates, proteins, minerals and vitamins. Each nutrient has a definite amount which is mandatory for body building.
Growth and strength is maintained by proper food intake and water balance in the body. The body should be appropriately hydrated as a lot of sweat is released during workout. Eat fruits and green leafy vegetables. Have cereals and pulses.
Both the components, Training and food go hand in hand, and then only a body develops naturally. Note that supplements or any chemical should not be used. Make your body healthy in a NATURAL WAY.