When was the last time you thought about your diet or the minerals you took? And I mean a real mineral supplement which has to be taken regularly. Many wannabe bodybuilders don't care about these details. You make a great error if you don't take this into consideration because your diet needs minerals to sustain the muscular tissue, to increase muscle growing and to make your bones bigger. 

Train your lungs to have a high endurance

“Training your lower body more has a great effect!” many professional bodybuilders say. Some men and women aren't capable of doing more than 8-10 repetitions in one of the series because they lack the aerobic capacity. Even if the legs still have sufficient energy to continue, your lungs are not capable to absorb enough oxygen, the hard breathing and the uncomfortable sensation become unbearable. If you are familiar with this description the first thing you have to make is to visit your doctor to make sure that you don't suffer from asthma. After you made sure it's not the case it means that you have to improve your body's capacity of resisting to effort and to have better lungs when you make more series of repetitions.

Many bodybuilders fear that aerobic practice will make them lose muscles especially in the legs aria. If you do them moderately (for example 3-4 times a week, 40 minutes each) you won't lose your muscles and you will improve your heart rate and lungs capacity.

If now you can comfortably make 10 series of push-ups increase your number with one per week; you shouldn't make 20 series at once if you don't want to breathe like the fish out of water. The practice which involves lots of series and repetitions is very demanding especially when it comes to end and you will have hard time breathing properly if you don't increase your lung capacity. With some little changes in your training and adding some aerobics in your problems your hard breathing will stop being a problem during training.

Eat cereals for breakfast, I know they contain carbohydrates but it's ok to eat them in the morning. Cereals contain important nutrients which are easy to stock and transport by our body. The main cereals are: grain, corn, rice and barley. Cereals also have proteins; the proteins which come from cereals are essential amino-acids. If you eat bread, avoid white bread because it's poorer in vitamin B than other types of bread.

Vegetables are important nutritive elements for healthy people and for people who have different illnesses. They are poor in dry substance which is represented by carbohydrates; carbohydrates are found as glucose, fructose and sugar. In vegetables, proteins are found in less quantity but dry vegetables are an exception. Vegetables represent an important source of vitamins especially vitamin c and carotene. They also contain mineral, but we already talked about the benefits of minerals for bodybuilders. Fruits represent the vegetal aliments and are characterized by their rich amount of vitamins, minerals and water. They are low in proteins and that is the reason for having such few calories. They contain vitamins and have a healthy effect on our body and workout; they give energy and can lower your appetite for simple carbohydrates like sugar. Dairy products are very rich in calcium; they also are an important source of proteins so if you don't like meat you can get all the proteins your body needs from eggs, cheese and milk.

Milk is a complete and nutritious product which contains proteins, carbohydrates and fats so if you drink milk you are sure that your body gets all the three important nutrients. Cheese is milk derivate with a high biological value and an important nutritive factor; compared to milk cheese contains less lactose and more proteins. Eggs are another rich protein aliment; the recommended eggs for a healthy diet are: duck eggs, goose eggs and hen eggs. The proteins contained by eggs are represented by the whites and have a superior quality. The fats from eggs are easily digested but also eggs have a high quantity of cholesterol. If you didn't know eggs contain vitamins: vitamin B, B1, B12, A, D and E. These vitamins are very important for a normal diet and especially for a bodybuilder's diet.

You can consume raw eggs if you want to get the most benefits but make sure they are fresh and you bought them from a safe place; you will get more minerals from raw eggs like: phosphor, iron and calcium. Eggs are one of the most important sources of calcium so if you don't like milk you can eat eggs and especially egg whites. Having a great diet plan doesn't mean being a specialist; if you follow some simple rules and eat more fruits, lactates and vegetables you won't have to worry that you don't lose weight or grow muscles anymore. Remember that having big results means a lot of time in the gym and a perfect diet.

Another thing is not to spend all the time being concerned about your diet, you have to get out from that stress from time to time, after all you are human and you need a break but don't make it a long break. As long as a balance exists so are your chances of reaching your goal; don't expect incredible changes at first and also don't try to overwork yourself trying to increase your muscle grow because you will probably make your condition worse and considerably decrease your chances of having a good evolution.