A Guide To Natural Bodybuilding

Natural bodybuilding is best described as exercises performed by body builders, who do not use performance-enhancing supplements. A natural body builder learns to understand and respect his own genetic limitations. The major concern should be for overall health.

Training Your Body The Natural Way

As most competitors will tell you, your goals and objectives have to be solid before you set foot inside the gym. Just let me clarify. Are you trying to put on weight and bulk up? Or are you trying to lose fat and tone up.

If you want to bulk up then you must do like the champions, and lift heavy, heavy with low reps. This will allow the muscle to build and accommodate the heavy weight. In Greek mythology, Hercules carried a calf up a hill every day. As the calf grew in weight and size, so did Hercules and his muscles. You can’t get more natural than that. Maintaining good form and staying safe from injury should be a main goal of anyone that is into natural body building.

Natural bodybuilding

Now, if you are trimming, the reverse is true. Lower weight and higher reps will help burn fat and keep your heart rate up. Then, of course, you must add at least 30 to 45 minutes of cardio to achieve the desired fat burning results.

Regardless of going up or down in weight, the intensity should be high in your workout. There is no exercise program, which will affect everyone in the same manner. So you have to figure out the best routine for you.

It is just common sense to change your exercise routine once you hit a plateau. The basic principle is to keep your body in a natural state of shock. Some professionals even change their routines once a month or even weekly. They do different body parts with different exercises for maximum growth.


Some would classify diet above exercise in any body builder’s life. You really can’t have the six-pack if you are eating ice cream and pizza every day.

All serious body builders stick to a high protein a low carb diet, or a high carb diet depending on your weight goal. Almost all body builders will eat 5 to 6 times daily. This is either to keep their calorie count up, or keep their metabolism going by eating small meals frequently. If you are bulking, nothing beats brown rice and whole-wheat pasta 2 to 3 times a day with a high protein intake.

If you are cutting back on the calories, then 5 to 6 low carb meals with a high protein intake is the way for you. Seafood, chicken, and lean steak top the natural high protein list. Green vegetables and certain fruits also deserve an honorable mention on the natural diet list.


In addition to the correct training and nutrition, it is essential to get the proper amount of rest. Some routines may require you to exercise 2 days on and 1 day rest, while other routines may require longer periods on without a rest day. Remember you don’t grow inside the gym but rather outside.

Natural body building requires you to get at least 7 to 8 hours of sleep a night for proper muscle growth and repair.