Bodybuilding and workouts are focused activities that require a highly specialized set of training modules and a matching diet plan. Both these activities run together because in the absence of one, the other will fail.
We are thus discussing how you too could make a change to your fitness status with a combination of a bodybuilding diet and workout schedule. You could start with an exercise meal plan and even start working on your fitness from home.
Being consistent would help you burn flab and build lean mass faster. You can get even better results if you go for live online video sessions with a fitness trainer. He or she would help you get the most of your workout regimes.
The post-pandemic scenario has indeed validated the rise of contactless virtual fitness services. Available for both beginners and experts, these contactless and on-demand services are the modes of staying fit. They are also useful for people who are short of time or have social anxiety issues.
You may note that you would always require the same amount of time and patience as you would invest in a gym. You would need to get your home workout plans and bodybuilding meal plans in line, and you could use some expert guidance from an online trainer. Most of us are more comfortable working out on our fitness requirements if we could have our own space.
A home workout plan is just that: it is a sum of exercises that are tailor-made for you and your fitness goals. You can get one for you from your gym trainer or virtual coach, and they shall also be based on your current weight and height profile (also called Body Mass Index or BMI).
You could just be starting up (a beginner) or be a professional or maybe somewhere in between, but you can always use some quality guidance from an expert to launch yourself into something better.
Required equipment for home-based workouts:
A flat bench
A set of adjustable dumbbells or kettlebells
This home workout plan is designed for beginners. If you are more experienced, you can increase the weight and the reps as advised.
How to do it: Spread your legs to the width of your hips, chest open, head straight. The barbell should be supported by the traps. Flex your knees and descend. Try not to move your hips back, and keep the torso as upright as possible. Go back up and repeat.
How to do it: Stand up straight, holding weights in each hand. Step forward with your right leg and lower your body, while keeping the torso upright. Don’t kneel. Step back, and repeat the same movement with your left leg.
How to do it: Sit on a flat bench, and place a block flat in front of you. Have someone put a barbell on your thighs about 3 inches away from your knees. Lift your toes and squeeze your calves. Lower the toes, and repeat the recommended amount of times.
How to do it: Place a dumbbell on each side of a flat bench. Put your right arm and knee on the bench. Use your left hand to lift the dumbbell, while keeping your lower back straight. Repeat the same movement with your right hand.
How to do it: Lie on the ground and place your hands about 35 inches (90 cm) away from one another. Lift your torso a few inches off the ground, while keeping it straight. Go back down. Repeat as many times as you can.
How to do it: Sit on a flat bench, holding a dumbbell in each hand in front of your chest. Lift your arms above your head, as you rotate your hands until they face forward. Lower them down and repeat.
How to do it: Stand up straight, holding a dumbbell in each hand on the side of your torso. Lift your arms until they are parallel to the ground. Lower them down and repeat.
How to do it: Lie on a flat bench. Hold the barbell behind you. Lift it until your arms are straight. Lower it down and repeat.
How to do it: Stand up straight, holding the barbell lowered, with both hands in front of you. Lift it to your chest, bending the elbows. Lower it down and repeat.
No matter where you are, you should work hard and back it up with a proper diet plan.
A bodybuilding diet is not something you can take from something else and apply it to your own. Every person has different dietary requirements and habits, and the same change is visible in their metabolism and fitness levels. Their bodies too react to the intake of foods differently.
It also depends on one’s lifestyle and medical history, and several other factors like BMI that contribute to weight management.
With so many factors at work, it makes sense to know that the bodybuilding diet for beginners would be a lot different from those of professionals. We recommend checking with an online wellness expert (and an online fitness coach) to stay fit and to develop lean muscles.
Here is an example of a meal plan for muscle gain for someone who is either skinny or is flabby. If you are slimmer, you can increase the portions slightly and you may reduce the portion if you are on the heavier side. You would also find 5 egg whites, important too.
Note: This meal plan depends on your protein intake.
5 egg whites,
1 1/2 cup of oatmeal,
1/2 cup of raspberries/blueberries
1 protein shake,
2 medium chicken fillets,
1 cup of brown rice,
1 cup of asparagus
1 protein shake,
1 big steak,
1 cup of vegetables,
Some olive oil
If you are obese or overweight, the first thing you would need to do is to burn the excess flab on your belly, arms, thighs, and lower back. This would take a lot of time, depending on your (sedentary) lifestyle and eating habits.
We recommend that you make it a conscious choice to work out six days a week and have a matching diet for it. You should also stay away from poor habits like binge eating and staying up late because they affect your metabolism.
You should also consult a personal trainer to know what exercises you should do at home or in the gym. We are offering our insights on the meal or diet plan that you may choose for losing weight faster.
Here’s a 7-day all-vegan diet plan, as suggested by our experts:
1. Day 1:
Breakfast: Greek Yogurt or berries
Lunch: Salad with fruit juice, carrots, and cheese
Dinner: Whole-grain bread, green beans, broccoli, honey
Snacks (optional): Seasonal fruits and dry fruits
2. Day 2:
Breakfast: Eggs with fat-free milk
Lunch: Salads and fruit juices, seasonal fruits, avocadoes, boiled potatoes Dinner: Whole-grain bread or brown rice, vegetable soup, and some warm milk
Dinner: Whole-grain bread or brown rice, vegetable soup, and some warm milk
Snacks (optional): Avocadoes, popcorn, or some dry fruits
3. Day 3:
Breakfast: Whole grain bread or toast, avocadoes,
Lunch: Lasagna with tofu
Dinner: Falafel salad with dressing
Snacks: Popcorn with buttermilk
4. Day 4:
Breakfast: Oatmeal with honey
Lunch: A citrus fruit
Dinner: Veggie soup served with a whole-grain sandwich and some honey
Snacks: Green salad with beetroot and lemon juice
5. Day 5:
Breakfast: Toast with Peanut butter
Lunch: Boiled eggs or salted cheese
Dinner: Bean and veggie salad
Snacks: green tea or roasted pumpkin seeds
Note: You can also help yourself by staying away from your indulgent habits like binge eating or drinking, and eating processed or sugary foods. It is just as important to not give in to any fatty or oily food for some time and let the body cleanse itself.
A vegan diet may consist of the following:
Green and leafy vegetables: lettuce, spinach,
Fruits: Grapefruit, berries, bananas, kiwifruit, watermelon, pomegranate
Dairy products Greek yogurt, fat-free milk, and soymilk
Whole grains: barley, millet, oatmeal, buckwheat, brown rice, quinoa, millet, faro
Starch-free vegetables: cauliflower, tomatoes, bean, asparagus, bean sprouts, mushrooms, carrots, radishes
High-starch vegetables: sweet and white potatoes, beetroots, acorn, butternut, turnips
Other foods: beans, legumes, chickpeas, soybeans, pinto beans, lentils, and kidney beans
Dry fruits: nuts, almonds, walnuts, prunes, raisins, apricots, and hazelnuts
Cheese: tofu, parmesan, feta, blue cheese
Cooking oils: Olive oil, canola, coconut, avocado oil
You should also start your day with a cup of green tea. Post that, you should go for warmups and stretching exercises and then go for the workouts. Both these activities will help you get the most out of a vegetarian and fat-free diet. The key is to know that you are making a conscious effort to change your lifestyle and it will take some effort to get going.
Your diet and bodybuilding workout plans always run in parallel to each other. As you would understand, weight management is all about a balance between calorie intake and calorie expenditure. The reason why people head for the gym is that they are looking to strike a balance between their fitness and eating habits.
The problem with this imbalance could be that either they are overeating and not spending the stored calories or are putting themselves under stress physically by eating less nutritious food. Both these situations can court disaster in the long run because your dietary requirements are not in line with your fitness requirements.
This is just why you should consult a fitness coach and a nutritionist online to start on a positive note.
With MevoLife, you can do that from your smartphone by downloading an app. You can then choose a personal trainer to avail live online sessions on the go. He can also help you get closer to your weight loss goals by guiding you through all the steps that you would need to take.