Weight Lifting - A quick introduction into the Body Building routine, factors that affect growth, diet plan, and a simple workout routine.

1. By: Leonardo Gomez
Boosting my EGO image

2. TYPES OF BODY EXERCISES
 Weight Lifting
 Power Lifting
 Endurance

3. FACTORS INFLUENCING STRENGTH
 Gender
 Age
 Anatomy (Leverage)
 Drugs
 Steroids
 Human Growth Hormone

4. WHY BUILD MUSCLE
 Weight Control
 Increased wellness
 Look good
 Feel good

5. STEPS REQUIRED TO BUILD MUSCLE
 Enough amount of rest (6-8 hrs)
 Good Nutrition
 Hard Workout plan

6. NUTRITION
 Three sources:
 Protein
 Carbohydrates
 Low-glycemic (Slow digesting) - Meals
 High-glycemic (Fast digesting) – Morning and after
working out
 Fat (No-Mcdonald’s)
 Omega 3 fats – Support hearth health, joint recovery,
and can even aid on fat loss
 Saturated fats – Avocado, nuts, almonds, etc

7. Carbohydrates
Classification GI range[9] Examples[9]
Low GI 55 or less
fructose; beans (black,
pinto, kidney, lentil,
peanut, chickpea); small
seeds (sunflower, flax,
pumpkin, poppy, sesame,
hemp); walnuts, cashews,
most whole intact grains
(durum/spelt/kamut wheat,
millet, oat, rye, rice,
barley); most vegetables,
most sweet fruits
(peaches, strawberries,
mangos); tagatose;
mushrooms; chilis
Medium GI 56–69
white sugar or sucrose, not
intact whole wheat or
enriched wheat, pita
bread, basmati rice,
unpeeled boiled potato,
grape juice, raisins,
prunes, pumpernickel
bread, cranberry juice,[10]
regular ice cream, banana
High GI 70 and above
glucose (dextrose, grape
sugar), high fructose corn
syrup, white bread (only
wheat endosperm), most
white rice (only rice
endosperm), corn flakes,
extruded breakfast
cereals, maltose,
maltodextrins, sweet
potato (70), white potato
(83), pretzels, bagels

8. NUTRITION
 To build muscle, follow the following formula:
 Non-workout days: 18 calories per pound of
body weight
 Workout days: 20 calories per pound of body
weight

9. To make your life easier, just count the number of grams per
body-weight (lbs)
 Protein
 2 grams / pound - Bulking
 1.5 grams / pound – Cutting
 Carbs
 1.5 grams / pound - Bulking
 1 gram / pound – Cutting
 Fat
 0.7 gram / pound - Bulking
 0.5 grams / pound – Cutting
NUTRITION

10. FAT VS. MUSCLE

11. BODY TRANSFORMATION SUCCESS
 60% Diet
 30% Workout
 10% Supplements
 Creatine
 BCAAs (amino-acids)
 Etc.

12. GENERIC WORKOUT – 2 MUSCLES A DAY
 Monday: Chest, Triceps.
 Tuesday: Shoulders & Traps (trapezius)
 Wednesday: Off.
 Thursday: Back & Biceps.
 Friday: Legs & Abs.
 Saturday: off.
 Sunday: off.

13.  Example: Chest and Triceps
GENERIC WORKOUT – 2 MUSCLES A DAY
4 sets
on 1st
muscle
set

14. BODYBUILDING MYTHS

15. Myth: I can spot-reduce my problem areas – AKA: GET ABS EASY
TRUTH: Spot-reduction is not possible unless you go for liposuction. Without
such surgery, your body will draw fat from different regions at different rates
depending on your genetic makeup.
Myth: You can't gain muscle after 40
TRUTH: Age does bring wear and tear, but at 40 you're still a training baby,
unless you've been a competitive professional athlete since you were a teenager.
You can gain muscle despite hormonal deficiencies—it just may be a tad harder.
BODYBUILDING MYTHS

16. Myth: If you want to get in shape, you have to run for long distances
TRUTH: Your fitness success depends upon your goal. If you want to be able
to run 10 miles without breaking a sweat, then yes, you'll have to run.
If your goal is fat loss or muscle gain, running for miles and miles may not be
the best way to lose pounds. The more efficient your body becomes at running,
the fewer calories you'll burn
BODYBUILDING MYTHS