Obviously there is no specific ‘one size fits all’ approach to bodybuilding. We all have different body types and metabolisms as well as aspirations and determination. Nevertheless, some basic advice has been proven applicable to nearly everyone.

Base your bodybuilding program on heavy compound exercises such as bench presses, squats, dead-lifts and leg presses. Complete your workout in an hour or less, otherwise you risk overtraining and under-recovering.

Resting is key- When understanding recovery it’s worth remembering that muscle growth is stimulated in the gym, but the actual growth takes place when at rest. To enhance this process don’t train more than two days without a full day off.

Protein is what builds and repairs muscle tissue, so make sure you’re getting enough. For most trainees 1gram of protein per pound of body weight per day should be sufficient. Your protein intake should be spread throughout the day in 5-7 smaller meals which are easier to digest.

Protein powders could provide for some of those meals. A protein shake containing 30-50 grams of good quality protein and 60-100 grams of carbohydrates will be absorbed more quickly and increase insulin levels to get the carbohydrates and amino acids into muscle cells for optimal gains in size and strength.  While the use of dietary supplements is not entirely necessary for natural bodybuilding, they can speed up your progress. The top three recommendations are quality protein powders as mentioned above, especially a blend of casein, whey and egg albumin taken before bed or in place of a whole food meal.

Creatine and Glutamine- Creatine whose benefits include increased strength, nitrogen retention, cell voluminization and lactic acid buffering. Finally, there’s glutamine which has multiple benefits for anyone training regularly. These include enhanced immune system glycogen storage, increased production of the antioxidant glutathione and natural growth hormone release.

There are multiple factors, as well as opinions, to consider when determining how much rest your muscles require between workouts. In brief the main factors can be divided into three groups:

What you can’t control, such as genetics and age.

Factors related to your workouts such as past experience, how intense your workouts are, what other exercise you do and what you do on rest days.

What you can control outside the gym, including diet, drug use (medicinal or otherwise), sleep, stress and overall mental strength.

In genetical terms there are both fast and slow muscles. Fast muscles are designed for quick explosive movements as in sprinting, jumping and power lifting. These muscles require more recovery time than the slower muscles used in endurance activities such as jogging. Your body type will probably be biased one way or the other as in the case of marathon runners compared to shot-putters and this will affect which muscle fibers are used and how your training should be slanted.

Your program routine and focus will also determine your required rest periods. In general, a full-body or compound workout tends to require days of complete rest to recover whereas with isolation type workouts your recovery days can be spent working other muscle groups. Workout intensity is another issue especially if yours is not as intense as it could or should be. Of course, the more intense the workout the more recovery time required, but if two days after your workout you can still lift the same weight for the same exercise and reps, you probably weren’t at your maximum lifting intensity. Intense workouts require approximately one week recovery time, whereas with less intense workouts two days should be sufficient.

Eat five times a day at 2-3 hour intervals. This keeps you saturated with the amino acids and glycogen from protein and carbohydrate sources that you need to push abnormal muscle growth. This also prevents muscle loss due to a bodily starvation reaction to heavy workouts.

Focus on compound movements such as squats and presses for maximum efficiency of effort and to work as many muscle groups as possible in fewer sets. This also gives you more recovery ability outside the gym.

Don’t over-train. Do no more than two days in a row and 30 all-out sets per workout. Overtraining reduces muscle weight and your system needs a break too. After 4-6 weeks of high intensity training take a full week off, or reduce your intensity for two weeks. This will promote new muscle growth.

Take a protein drink after every training session. Boosting insulin levels after an intense workout promotes protein synthesis and leads to faster muscle growth.

Finally, just stay cool. Avoid stress. This can drain energy which could be better used for muscle growth.

Here’s a New Year’s list of 14 strategies to help increase a fat loss fitness regime. The more of them you use the more successful you’ll be.

Eat more protein 30% of your total daily calories should come from protein. Protein protects muscles from breakdown when calories are low and liberates stored energy.

Eat more green veggies Cabbage, spinach, lettuce and broccoli are nutrient rich and calorie poor. They also help maintain the body’s acid base balance. Starches such as sweet potatoes, brown rice, quinoa, etc are better eaten after workouts.

Include some saturated fats in your diet such as butter and coconut oil and unsaturated as in flaxseeds, nuts and olive oil.

Avoid unplanned snacks and junk food Drink water not sodas. Unplanned snacking can ruin your fat loss goals. Clean out your kitchen and fridge of any processed temptations.

A weekly meal plan is essential to a fat reduction program. It helps monitor your progress and enable accurate adjustments as well as reducing unplanned snacking. Smaller, more frequent meals prevent muscle breakdown when low on calories.

Branched Chain Amino Acids – BCAAS – promote protein synthesis, lean muscle growth and recovery. They also help burn fat when carbohydrates are low.

Get enough sleep. ZMA, a body building supplement, can help you relax and get a good night’s sleep.

More tea, less coffee. Green tea is calorie free and contains an antioxidant/caffeine mix that helps weight loss.

Fish oil aids overall health and wellness and decreases heart rates enabling you to workout harder and burn more calories.

Use compound movements for lifting heavier weights using more muscles and burning more calories.

Get more exercise outside the gym. Walk, don’t drive over shorter distances. Park further away at work or when shopping.Take the stairs, not the elevator.

High intensity training results in greater fat loss. Try interval sprinting, resistance training and low intensity steady state cardio.

Set goals and visualize success.

Pre and post workout nutritional shakes will help recovery and build muscle while dieting.

Present day work environments and schedules are not usually very sympathetic or flexible towards those trying to follow a healthy lifestyle or on a diet. Shift work, overtime, deadlines, family responsibilities and commuting can all wreck your fitness regime if you let them. While some compromises may be necessary the secret is to stay in control of the situation as much as possible. Here are six suggestions to help maintain your weight loss program while also keeping your job.

Control your eating environment. Don’t let others dictate your food choices and don’t be afraid to turn down offers of unhealthy snack foods or drinks at meetings or office parties. Don’t be intimidated by other people’s views on your dieting. If necessary, explain what you’re doing and why. Be positive and assertive.  Choose who you hang out with. Try to find like-minded co-workers to help give support to your health regime.

Plan your meals in advance and don’t forget breakfast. If you’re serious about your weight loss program as well as getting to work on time prepare your meals in advance the evening before so you don’t have to rush in the morning.

A healthy breakfast boosts metabolism, burns fat and prevents muscle wastage as well as lessening any cravings for snacks between meals. If there are no healthy eating options available in or near your work place, pack a lunch box to take with you.

Protein is important to aid in the slower release of carbohydrates that otherwise would lead to an afternoon energy slump or craving crisis. A blend of different proteins spread over the day is a good alternative if you’re unable to get a solid mid-day meal.

Seven to eight hours sleep every night if necessary maybe a natural sedative such as valerian to help you relax.

Be prepared. Keep some healthy snack bars and protein powder on hand to prevent skipping meals if working late. Or pick up some cottage cheese and rice cakes before an evening shift.

Achieving our goals in life often creates both internal and external conflicts. The pressures to give up and or compromise can become so pervasive we simply surrender rather than take up the fight. Work schedules, family responsibilities, even friendships and social obligations can all get in the way if we let them. Achieving our goals also means making choices and for this you need a clear mind and energized body.

Knowing and doing: The first step is understanding the difference between dwelling on the problems and acting to achieve our goals whether in becoming healthier and fitter or winning the next London marathon or cycling around the world. To gain greater belief in yourself and your goals keep notes of the ideas or quotes that inspire you. Collect images and photos that encourage you in your chosen endeavour. This will increase your determination and energy.

Eat right: Regardless of your goals a balanced diet is fundamental to an energized body and mind. Body builders need to know their precise energy needs in terms of protein, carbohydrates and fats as well as vitamins and minerals.

Get enough rest: Getting sufficient sleep allows you to recuperate. In conjunction with a balanced diet this will provide the foundation for greater energy and productivity.

Record progress: Emphasize the positive in either a notebook or online recording your progress and thus increasing your confidence.

Breathe deeply: Don’t forget or take for granted this most basic physical necessity. Most of us have actually forgotten how to breathe naturally. Natural breathing means using the diaphragm. When we only breathe shallow breaths we use only a third of the diaphragm and do not fill our lungs to their full capacity thus harbouring various toxins and impurities. The diaphragm is especially significant for body builders as it is the most important muscle for lifting weights.

Mind, body, spirit: Get in touch with all three to maximize your energy levels. There are many options such as Yoga, Tai Chi, Qi Gong and Reiki.

Like them or not, goals are what bring results. Without them you simply don’t know where you’re heading, somewhat like going on a journey without a map. Here are five goals that can be applied to any fitness regime.

Drink more water: You’ve heard it before, but how many follow this advice? Water is the most concentrated element in the human body and even small decreases in hydration will affect your health and how soon you recover from a workout. Substitutes such as sodas and fruit juices won’t provide as much hydration as plain old H2O.

Rest: Working harder and pushing the body beyond its limits won’t make you any stronger unless you get sufficient rest and recovery time. Without rest you’re breaking down muscle tissue rather than building it up and also setting yourself up for future health problems. Listen to your body and learn when to back off. Take at least one rest day per week.

A focused mind: During a workout you should be focused on how your body is working and which muscles are being used. Concentrating mentally on the target muscles will increase the likelihood of them being worked and minimalize the use of ‘helper’ muscles, thus gaining the maximum benefit and avoiding injury.

Overall health goals: To keep your motivation going you need to have an overall concept of, and commitment to, the benefits of a healthier lifestyle. Working out in the gym is just one aspect of improving your health and without a broader concept you may lose interest. A healthy diet and overall lifestyle is just as important as regular workouts.

Try a new activity every month: Don’t get stuck in a rut just because it feels comfortable. That leads to boredom and ultimately a decline in interest. Try one new activity each month or take up a new sport. Different activities work different muscles and this will improve your overall training results.

Feast or famine:

Erratic eating habits are one of the basic problems for those trying to lose weight. Your body likes regularity, so, if you’re having trouble organising your weight loss program what you need is an eating schedule that allows sufficient time for the body to digest the food that you have planned and prepared for each meal. This requires discipline: without it you won’t make much progress losing weight.

When to eat?

Your calorie intake needs to be spread out over the day. Late night meals or snacking is one of the biggest sins for effective weight loss. At night the body’s metabolism naturally slows down making digestion that much harder. Remember, the biggest meal needs the longest time to digest. The extended Mediterranean lunch was extended for good reason. Breakfast – breaking the fast – is another time when the body needs an input of energy, and should therefore be one of your main meals rather than just a cup of coffee and a doughnut grabbed on the way to work. If you must have something later in the evening make it light – no more than 100-200 calories.

Planning

Planning meals will help keep track of how many calories you’re consuming and make dieting easier. Allow 3-4 hours between meals and have a schedule. Make each meal a consciously planned activity where you sit down and relax to eat. This is the essence of a healthy lifestyle as well as a weight loss program. If you can’t remember what you’ve been eating during the day how can you control your weight?

Protein

The body uses protein to digest food, and your total calorie intake will therefore be lower overall for the same amount of food if you eat more protein relative to carbohydrates and fat.

Fat

You also need fat as well as protein in your diet and there’s both good and bad fat. Body fat usually results from an inadequate diet based on carbohydrates and unhealthy fats such as those associated with junk and snack foods. Good fat comes from nuts, olive oil, avocado and fatty fish and maintains health as well as filling you out so you won’t feel like snacking later.

‘Fat’ is a word rich in negative connotations as well as health and emotional implications. So let’s just stick with the facts, and truth is, like it or not, women are simply biologically more prone to retaining body fat than men. However, there are other issues involved in women’s responses to body fat that determine how they perceive their bodies including ever increasing commercial propaganda as well as sexist cultural pressures.

Nevertheless, no matter how you look at fat, as far as it physically affects women there are some simple givens: namely women tend to retain fat primarily to feed a pregnancy and you and your ancestor’s native environment may determine where on your body you tend to retain fat. In hotter countries such as Africa and the Mediterranean women tend to store fat in their buttocks, hips and upper thighs, whereas in South Asian countries it tends to focus around the belly area. This is nature’s way of thermo regulating and dispersing the body’s heat, just as in cooler climates it tends to a more even bodily distribution to insulate against cold winters.

Another important point about fat is that it’s not all bad. All healthy people have reserves of fat for energy, insulation and to protect our internal organs. We all need some fat. The question is how much. Cellulite is one aspect of fat that women tend to be vulnerable to. Fat is composed of cells called ‘adipocytes,’ which store energy for release back to the body when energy is needed. Basically they’re accumulations of fat that congregate between muscles and skin. When they enlarge due to over eating they cause dimply impressions on the skin. However, if you don’t consume enough calories by over dieting the body goes into starvation mode and stores the calories in the adipocyte pockets making it harder to lose fat in areas such as hips and thighs rather than non-problematic areas like breasts. This produces a vicious cycle, that only healthy eating and regular exercise can get you out of.

What we all need, men and women alike, is to educate ourselves not only on how our bodies function, but also what we can do to safely achieve an optimally healthy body.

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11 ways to improve your weight loss regime

Spot reduction

1. Eating more protein (30% of your total caloric intake) and eating smaller meals more often helps avoid muscle breakdown (catabolism) while exercising.
2. Choose foods high in volume (bulk). Green leafy vegies such as cabbage, spinach and broccoli are high in antioxidants and low in calories. Starchy foods such as sweet potatoes, brown rice and quinoa are best after exercising.
3. Keep a weekly meal plan and stick to it. Monitor your progress and follow your goals. This helps reduce unplanned snacking.
4. Drink more water while rehydrating to help burn off calories. Also there’s nothing wrong with a cup of coffee or a protein shake before a workout as an energy boost.
5. Green tea is another excellent drink to help weight loss due to its caffeine content and is also high in antioxidants.
6. Include fish oil in your diet to help build muscle and burn fat and take a good multi vitamin daily to avoid mineral and vitamin deficiencies when calories are low.
7. Exercise is not only in the gym. Burn more calories and lose body fat faster by walking rather than driving, especially over shorter distances. Also try to move around more if you have a sedentary office job. Don’t just sit in the same position all day.
8. Use a variety of exercises in the gym. Lifting weights combined with more compound movements such as leg extensions and squats will help burn more calories and focus on areas where fat tends to gravitate.
9. If your fat loss has stalled try progressively increasing your cardio workout duration up to 60 minutes or more. Your body will adapt.
10. Include some high intensity interval training in your exercise routine by doing interval sprints for two or three 30 minute sessions.
11. Finally, set clear attainable goals and stick to them. Having a mentor or personal trainer will help get it right and save you a lot of time and frustration.