Bodybuilding different h powerlifting ya Olympic lifting se. Olympic lifting me aapke competitors ki physical appearance jayada judge hoti h physical strength k comparison me. Bodybuilder ka aim hota h well balanced, lean or mascular physique ko maintain karna. Jayadatar bodybuilder off-season se start kar k in season tak apni diet ko strictly follow karte h jaise bulking or cutting phase. Tips for bodybuilding in hindi article me aaj sare important tips k bare me baat karenge.
Bulking phase me bodybuilder high calorie or protein rich diet lete h. Bulking me lift heavy karte h kyuki unka goal jayada se jayada muscles build karne ka hota h.
Cutting phase me focus sirf fat loss ka hota h or bulking phase me jitni muscles develop ki h unko bacha k rakhne ka. Ye achieve ho jata h asani se bus 12-26 weeks me diet or exercise me changes karne k bad.
Benefits of Bodybuilding
Bahut se benefits h body building k chaliye jante h unke bare me.
Muscle build or maintain karne k liye frequently exercise karna bahut hi jaruri h. Resistance or aerobic training dono important h
Resistance training se muscle strength or size increase hota h. Muscle strength directly aapko bahut se benefits bhi deti h jaise low risk of cancer, heart and kidney disease aur bhi bahut se critical illnesses. Aerobic exercise regularly implement karte h bodybuilders apna fat reduce karne k liye. Isse heart health achi hoti h or risk bhi kam rehta h dusari heart diseases hone ka.
Boldybuilders exercise k sath sath apna nutrition pe bhi focus rakhte h.
Tips for bodybuilding in hindi article me aage aapko calories intake k bare me bataya jayega.
How Many Calories Do You Need?
Sabse easy way h maintenance calorie janne ka ki aap week me 3 bar weight measure kijiye or sath hi apne khane ko bhi calorie tracking aap k through record kijiye. Agar aapka weight same rehta h to samjh lijiye jo aap daily calories consume kar rahe h wo aapki maintenance calories h.
Bulking phase ke time aapko recommend kiya jata h ki aap calories 15% increase kar le. For example- agar aapki maintenance calories 3000 per day h to aapko 3450 calories daily khani chaiye bulking phase me. Jab aap cutting phase me ho to aapko 15 % kam calories khani h. For example- 2550 calories per day
Jab bhi aap weight gain karte h bulking phase me ya weight lose karte h cutting phase me to aapko har month calorie intake adjust karna padega aapke weight changes k according.
Apni calories increase karte rahiye jab bhi aap weight gain karte h bulking phase me or calories decrease karte rahiye jab aapka weight lose ho raha ho cutting phase me.
Dono phase me aapko dhayan dena h ki jayada se jayada weight gain ya kam se kam weight lose 0.5 – 1% of body weight hona chaiye every week. Isse aapki jayada muscle loss nhi hogi cutting phase or fat bhi gain nhi hoga bulking phase me.
Jaise hi aapko apni calories k bare me pata chal jata h to aap apne macronutrient ratio ko bhi nikal sakte ho. Ratio hoga protein, carbohydrate or fat intake ka.
Protein or carbs me four calories hota h per gram or fat me nine calories hota h.
It’s recommended ratio
30–35% of your calories from protein
55–60% of your calories from carbs
15–20% of your calories from fat
Bodybuilding Nutrition: Foods to Eat and Avoid
Training k sath diet bhi bahut important part h body building ka. Sahi food khane se or wo bhi appropriate amount me aapki muscles ko proper nutrients milte h jisse ki wo ache se recover hoti h workout k bad or bigger or stronger bhi banti h.
Kharab khana khane se or right amount me nhi khane se results nhi milte h. Yaha kuch aise food h jispe aapko focus karna chaiye or unhe limit me ya avoid karna chaiye.
Foods to Focus On
Bulking ya cutting phase me food me koi difference nhi hota sirf amount me changes hote h.
Foods to eat include
Meats, poultry and fish:
Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
Grains: Bread, cereal, crackers, oatmeal, and rice.
Fruits:Oranges, apples, bananas, pears, peaches, watermelon and berries.
Seeds and nuts:Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
Beans and legumes:Chickpeas, lentils, kidney beans, black beans.
Oils: olive oil, flaxseed oil and avocado oil.
Starchy vegetables: Potatoes, corn, green peas.
Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, asparagus, peppers and mushrooms.
Foods to Limit
Tips for bodybuilding tips in hindi article me ab kuch aise bhi food h jinko aapko limit me khana chaiye.
Alcohol:Alcohol negative affect dalta h aapke build muscle or lose fat pe. Especially jab aap bahut jayada consume karte h.
Added sugars: Sugar me bahut jayada calories hoti h but kam nutrients hote h. Food jisme added sugar hota h wo h candy, cookies, doughnuts, icecream, cake and sugar sweetened beverages jaise soda or cold drinks.
Deep-fried foods: Ye inflammation ko increase karte h jab aap inhe excess me consume karte h. Examples- fried fish, French fries, chicken strips, cheese curds.
Tips for bodybuilding in hindi article agar acha laga ho to jarur comment kar k bataiyega. Mera youtube channel bhi h jise aap Fitfunda Shweta Singh k nam se youtube pe search kar sakte ho.
I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If you need any assistance and guidance related to health and fitness. Contact us.