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Low Carb Diets And Building Muscle Mass
Protein is the stuff that muscles are made of; carbohydrates are what fat is made of. So, it's easy to see why people would assume that a low-carb or even a no-carb, ultra-high protein diet would be the very thing for bodybuilders.
I know that sounds logical, but it just simply is not the way the body works. The body plays by its own set of rules. The body is all about survival. The body's number one rule is that energy must be supplied to the body in order for life to be sustained. (Survival, remember?) Carbohydrates supply that energy.
If you don't eat enough of the foods that are high in carbohydrates, the body simply converts that protein that you do eat to carbohydrates. In other words, you just can't fool Mother Nature.
The body will not be denied the carbohydrates that it needs to supply energy to the body. While you are sitting there reading this article, your brain is burning calories that are supplied by carbohydrates either the ones you eat or the ones that the body has made from all that protein that you consumed.
The best diet for bodybuilding is one that is balanced. You DO need protein and you need plenty of it, but you also need carbohydrates, and you need the right kinds of fat. Your body isn't one-dimensional, and neither are its nutritional needs.
Most bodybuilding experts recommend a diet that includes: protein, 40%; carbohydrates, 30%; and fat, 20% (40-30-20). While others recommend: protein, 40%; carbohydrates, 30%; and fat, 30% (40-30-30).
The truth is that each person is different, and each human body has slightly different requirements. Choose the ratio that best suits you, but avoid low-carb and no-carb diets entirely.
BONUS : Lower Body Exercises For Beginning Bodybuilders
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.
The muscles of the lower body can be divided into five groups:
1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.
2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.
3. Gluteals - these are the muscles that make up the buttocks.
4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.
5. Calves - these are the two muscles found in the lower leg.
For beginners these muscles should be exercised as follows:
1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.
2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.
3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.
4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.
5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.
The muscles of the lower body can be divided into five groups:
1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.
2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.
3. Gluteals - these are the muscles that make up the buttocks.
4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.
5. Calves - these are the two muscles found in the lower leg.
For beginners these muscles should be exercised as follows:
1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.
2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.
3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings.
4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.
5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
