Many people say that if your exercises are slowly made you burn more calories and they will have a greater effect. That is completely untrue. Slow movements only produce long training programs but never a greater effect on your muscles. The best way to improve your exercises and effects is to lift the weight as fast as you can and then slowly come down with it. This way you will use your energy to push rapidly and your muscles to come down with the weight. Another myth which is flowing through the gym mentality is that if you eat a lot of proteins you will have great and big muscles. That is not completely untrue but you won't have great muscles if you only eat proteins. Proteins help your muscles grow and recover but you also need carbohydrates and a good practice to improve your muscular mass. If you eat proteins all day and don't practice at all you won't have any muscles. 

If I am tired my training will not have any effect. You shouldn't change your program if you are tired! You have to try to avoid getting tired by going to the sauna or drinking an energy drink. Never change the program if you were used to a certain type of program. Try to get to the gym even if you are very tired because sometimes you may be tired from the lack of movement (yes, that happens because your body gets lazier if you don't use it!) and after you finish your practice you will begin to feel full of energy. If you suffer from insomnia you will have to get some medical help before starting to train otherwise your results will be equal to. After having an exhausting training you should have a cold shower; your muscles will get more relaxed and you will feel very good. A cold shower also gives you more energy than a warm shower which often makes you feel a little soft.

After all this work out and all that sweat you need to eat right in order to assure your body's needs and normal functions. After practice your muscles will be much tensed and when they will relax the muscular tissue will need protein to recover after the effort. The protein quantity of an average bodybuilder is 1-1.5 grams per pound reaching to 3.5g per pound for a professional bodybuilder. When practicing hard the nutrition you get from food must be adjusted with daily supplements which must contain protein. In hard practice energy is completed with the amino acids' oxidation along with the carbs and proteins. Carbs are an important source of energy in our body because they contain glycogen which is deposited in muscles. The body energy is obtained in 95% of the cases from carbs and fats; this is why the base nutrition elements are 30% consumed. Carbs are not essential substances and that makes them easily synthesized in our body by amino acids and glycerin. Still the main quantity of carbs has to be at least 60g per day for a normal person. Because of their need for energy body builders must eat more carbs but also make sure that they will be burnt entirely; if they are not consumed, carbs turn into fat deposits or for a normal person to obesity.

For a man that lives for his muscles, fats are very important too because they provide a lot of energy. A gram of fat has 9 calories also fats and carbs participate together and form the energy our body needs. Many substances are dissolved with the help of fats; for example vitamins A, E, D and K cannot be absorbed without fats. For an average man the optimum amount of fat has to be 30% of his meal. For people who have a very active life or practice bodybuilding this percentage has to be raised up to 40. Fats are divided in the following 2 categories: vegetal fats and animal fats. The products which contain the biggest source of fats are: vegetable oils, butter, cheese, meat and nuts.

If you want to have a good training and your body to respond properly to it, then you need a very good meal with every element perfectly balanced. The amount of carbs has to be almost equal to the protein intake for a good nutrition. Once you work out well and it becomes a habit, you need to make a habit out of healthy eating too. Your meals have to be taken at exactly the same hours each day. Make sure you don't skip any meals because that could negatively affect your training and metabolism. A great time to eat your protein meals would be before going to bed. Muscles grow while you are asleep so try programming you last meal right before you go to sleep. Another good time to eat is right after you workout because after training your muscles keep on burning calories and you need to keep the process going. After completing your training have a good meal and protein shake or some other supplement.

A professional bodybuilder has up to 8 meals a day. These aren't big meals but just enough to keep his hunger away for about 3-4 hours. So what have you learned from this article? That practicing without a proper diet or the other way around gives no results. You need a lot of sleep and a lot of healthy food to maintain that bodybuilder growth rhythm. Following these pieces of advice and other specialized advice is the key to your career(if you want to truly be a bodybuilder) and to your training if you are only doing it to look good.