exp.body.js

const mock = {
    "question": "What are some tips for starting bodybuilding?",
    "answers": [
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">25 years bodybuilder here.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Tips 1 - </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Moral </span><span style=\"font-weight: normal; font-style: normal; background: none;\">: You need to ask yourself “why” you want to start bodybuilding. Depending on your own answer, your devotion to bodybuilding will define your success in it as well.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">2- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Motivation</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Don’t listen to just anyone who tells you this and that. Learn from the pro ( I’d recommend Arnold Schwarzenegger ) and find your motivation with those who has done it forever. Not someone who just started few months ago.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">3- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">The gym</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> : Find a good gym. Not just the cheapest. Good gym should be “clean” for locker rooms. Machines that works well, enough space to not have to wait 15 minute to try one machine or weights. Some gyms are open 7 days a week and close their doors at 8pm.. some others close at 11pm… some never close. Figure out what hours works best for you.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">4- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Hot Girls</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Beware of “hot girls” in the gym. When you work out, you “work out”. Spending your time </span><span style=\"font-weight: bold; font-style: normal; background: none;\">“chit-chatting”</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> with the hottest girl at the gym means your “not” training .. therefore.. </span><span style=\"font-weight: bold; font-style: italic; background: none;\">you are not really serious</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> about bodybuilding. A little “hi” and a smile is sufficient. ( Girls like it when you look busy anyways ) If you want to have a conversation, it has to be “outside” your training hours. Be serious… or get out.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">5- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Spotters</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Most people will be glad to “spot” you. However, some people have no experience in spotting and will destroy your reps. Doing so, wil also diminish you’re gal to success. Ask a spot from someone who “knows” how to spot. Spotting can have a large impact on either you will grow.. either you will stay “tiny”.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">7- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Music</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Some gyms will put “strange” music. I’d recommend to use your own music and make a favorist list of all your best work out music. Listening to “Dancing Queen” while dead lifting 300 pounds… doesn’t help.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">8- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Diet</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Eat properly. No matter how hard you train, without proper food, your muscle won’t grow. If your intentions are to slim, then eat the right food for dieting.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">9- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Sleep</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Even if you train hard and eat well, if you don’t sleep 8 hours a day, you don’t let your muscles have enough time to recover. Sleep is as important as working out and eating properly.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">10- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Supplements</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Supplements is “good” ONLY if you need it for a specific reason. ( Competition, special events, photoshooting, etc ). Apart from that, your just wasting your money. Supplements can be good if used moderatly. But I’d recommend to “never” use them. Why? Because supplements are like any other addictions. When you start, it’s hard to stop… and if you stop… you’ll feel that you’ll need to buy some more…and it can be very costy at the end.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">11- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Steroids</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Steroids is subject where some bodybuilders will have divided opinions on it. I’ll tell you what I think. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">DON’T TAKE ANY</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. Period. Steroids is like “cheating” at school for your exams… yes, you will have good grades.. but do you deserves those grades? Ah. So if your the “cheater” type.. go ahead and take steroids… but there are consequences. Consequences can be harsher then you think… even “fatal”.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">12- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Trainer</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: I have many different trainers during my 25 years of bodybuilding experience. The best trainers are the one that will teach you the “basics” properly. Some trainers will teach you “advance” methods… which is good. But if you start, find a trainer that is “pro” at basics methods. Some trainers are only good with “advance” bodybuilder.. so you will hurt yourself if you jump straght ahead with them.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">13- </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Persistance</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Many people around the world makes “false” claim of “of promising themselves to start working out… get better health…get richer.. etc etc bla bla b la. But never keeps their words. If you’re not persistent, everything above, is obsolete.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Just like Arnold said, it’s not about how “fast” you grow in the gym, it’s about how “long and persistent” you are.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Cheers</span></p> ",
            "author": {
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                "name": "Sam Vong",
                "description": "Producer / Filmmaker at Sonic Studio (2006-present)",
                "urlEncode": "Sam-Vong-5"
            },
            "date": "2019-03-21T16:00:00.000Z",
            "propositions": [
                {
                    "content": "You need to ask yourself “why” you want to start bodybuilding.",
                    "concept": "bodybuilding",
                    "subconcept": "muscles",
                    "content_typofree": "you need to ask yourself why you want to start bodybuilding",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Learn from the pro ( I’d recommend Arnold Schwarzenegger ) and find your motivation with those who has done it forever.",
                    "concept": "muscles",
                    "subconcept": "strength",
                    "content_typofree": "learn from the pro id recommend arnold schwarzenegger and find your motivation with those who has done it forever",
                    "concept_original": "muscles"
                },
                {
                    "content": "Find a good gym.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "find a good gym",
                    "concept_original": "workouts"
                },
                {
                    "content": "When you work out, you “work out”.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "when you work out you work out",
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                },
                {
                    "content": "Ask a spot from someone who “knows” how to spot.",
                    "concept": "steroids",
                    "subconcept": "spot",
                    "content_typofree": "ask a spot from someone who knows how to spot",
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                },
                {
                    "content": "I’d recommend to use your own music and make a favorist list of all your best work out music.",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "id recommend to use your own music and make a favor st list of all your best work out music",
                    "concept_original": "others"
                },
                {
                    "content": "Eat properly.",
                    "concept": "diet",
                    "subconcept": "eat",
                    "content_typofree": "eat properly",
                    "concept_original": "diet"
                },
                {
                    "content": "Sleep is as important as working out and eating properly.",
                    "concept": "bodybuilding",
                    "subconcept": "muscles",
                    "content_typofree": "sleep is as important as working out and eating properly",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Supplements is “good” ONLY if you need it for a specific reason.",
                    "concept": "steroids",
                    "subconcept": "supplements",
                    "content_typofree": "supplements is good only if you need it for a specific reason",
                    "concept_original": "steroids"
                },
                {
                    "content": "Steroids is subject where some bodybuilders will have divided opinions on it. I’ll tell you what I think. DON’T TAKE ANY.",
                    "concept": "steroids",
                    "subconcept": "bodybuilding",
                    "content_typofree": "steroids is subject where some bodybuilders will have divided opinions on it ill tell you what i think don't take any",
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                },
                {
                    "content": "The best trainers are the one that will teach you the “basics” properly.",
                    "concept": "others",
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                    "content_typofree": "the best trainers are the one that will teach you the basics properly",
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                {
                    "content": "If you’re not persistent, everything above, is obsolete.",
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                    "subconcept": "motivated",
                    "content_typofree": "if you re not persistent everything above is obsolete",
                    "concept_original": "others"
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I have been lifting for 7 years (continuosly for the last 2 and half) and I lift only 3 days a week. Usually I lift on Monday, Wednesday and Friday. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">You need to rest your body</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. It grows when you are resting. Not when you are in the gym.<br></span><span style=\"font-weight: bold; font-style: normal; background: none;\">I believe, for a beginner or an intermediate lifter, isolation techniques likes bicep curls and tricep pull downs are totally unnecessary.</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Rather, I would advise you to focus your attention to big compounded movements like Squats and dead lifts. <br></span><span style=\"font-weight: bold; font-style: italic; background: none;\">Trust me. This comes from a guy who wasted years doing isolated movements to no end.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Always get a good warm-up session when you get to the gym. Restrict your warm-up movements to something dynamic; jumping jacks for example.</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Don't do any kind of static stretching before your workout. Save those for the end of your session.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Though the kind of lifting I do is predominantly focused on strength gain, the same principles can be applied to to beginner level body building. When do you know its time to move on from these tips? The moment you start officially competing.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I would suggest something like </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"stronglifts.com\" href=\"http://stronglifts.com/5x5/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">StrongLifts 5x5: The Simplest Workout To Get Stronger</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span><span style=\"font-weight: normal; font-style: normal; background: none;\"> to start. From there you can build on it. If it is possible for you, then </span><span style=\"font-weight: bold; font-style: normal; background: none;\">get a good coach</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. It helps a lot.</span></p> <ul class=\"q-box\" style=\"box-sizing: border-box; direction: ltr; overflow-wrap: break-word; list-style: disc; margin-bottom: 1em; margin-right: 2em;\"><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">When you do cardio take up </span><span style=\"font-weight: bold; font-style: normal; background: none;\">HIIT cardio</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> most of the time.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Use traditional cardio once in a while. It helps.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Don't completely ignore </span><span style=\"font-weight: bold; font-style: normal; background: none;\">pushups</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> even if you get to advanced weight training.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">calisthenics</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> have their own place no matter what.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0px;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Pay attention to your </span><span style=\"font-weight: bold; font-style: normal; background: none;\">diet</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. It makes up for more than </span><span style=\"font-weight: bold; font-style: normal; background: none;\">60%</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> of your efforts when it comes to aesthetics.</span></li></ul><p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">The more muscles you work, the better it is in terms of results. Working a small muscle group like your arms can get pointless pretty fast due to overtraining in the beginning. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">You might feel like am a bit inclined away from isolation workouts, which are an essential part of any body building routine. </span><span style=\"font-weight: normal; font-style: normal; background: none;\">The problem is, not everybody needs to do it. As far as a complete beginner goes, he first needs to build a strong base in terms of strength and muscle mass before you can proceed to actual body building and the long bulking-cutting cycles.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Your lifting form is more important that how much you can lift or how many reps you can do. If you are not lifting with the right form, you are not only just inviting injury, but also hampering progress and possibly gains as well. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Advanced body builder will use tricks like partial reps to build up more pump in their muscles.</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> If you are a beginner, you don’t need to. Learn to walk before you learn to fly.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Exersicing with a proper form means to generally:</span></p> <ul class=\"q-box\" style=\"box-sizing: border-box; direction: ltr; overflow-wrap: break-word; list-style: disc; margin-bottom: 1em; margin-right: 2em;\"><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Exercise Through a Full Range of Motion - </span><span style=\"font-weight: normal; font-style: normal; background: none;\">Make sure to work through the full natural range of motion of your targeted muscles.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Maintain Constant Tension - </span><span style=\"font-weight: normal; font-style: normal; background: none;\">Avoid locking out the joint as a mean to rest and thereby decrease intensity.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Focus on the Negative (Eccentric Contraction) - </span><span style=\"font-weight: normal; font-style: normal; background: none;\">Concentrate on the negative portion of the lift by trying to lower the weight at the same pace, if not slower, than you lifted it.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Slow Down Rep Speed - </span><span style=\"font-weight: normal; font-style: normal; background: none;\">Do things slowly. This will help you to maintain proper form as well as to maintain tension in your muscles for longer durations.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0px;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Achieve Peak Contraction - </span><span style=\"font-weight: normal; font-style: normal; background: none;\">Squeeze hard at the completion of a rep. You will feel an additional burn this way. Especially noted while doing curls.</span></li></ul><p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Master the right form for those big compounded movements to start with. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Deadlifts are the best exersice you can include in your routine. </span><span style=\"font-weight: normal; font-style: normal; background: none;\">They are a really good compounded movement that works a lot of muscles in your body very efficiently when done with proper form.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">There is no greater teacher in the universe than yourself. The mistakes you make are your lessons. I would like to share some of the mistakes I made during my intial days/years. I started going to the gym during my first year in college. It was a crappy gym with very few equipment. They had a few dumbbells and and a couple of barbells. The worst part was</span><span style=\"font-weight: bold; font-style: normal; background: none;\">there was no trainer</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. Yes, you heard it right. A gym filled with many first timers and beginners like myself and no trainer. This was enough to give you a list of mistakes I made as a beginner. Let me try to recollect and list down a few:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">* </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Not doing sufficient warm up.</span><span style=\"font-weight: normal; font-style: normal; background: none;\"><br>* Doing </span><span style=\"font-weight: bold; font-style: normal; background: none;\">bicep curls on my first day</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> and regretting it for the rest of the week.<br>* Thinking </span><span style=\"font-weight: bold; font-style: normal; background: none;\">isolation movements</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> are better than compounded movements.<br>* Trying to curl 20kg before I could properly bench press the same weight.<br>* </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Never training my legs</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> in those days.<br>* </span><span style=\"font-weight: bold; font-style: normal; background: none;\">No cardio</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> ever.<br>* No clue about the significance of protein in my diet and eating all the rice and everything I could eat in the hostel mess, thinking it is good for me as am working out now.<br>* The worst mistake I ever made though was </span><span style=\"font-weight: bold; font-style: normal; background: none;\">improper form</span><span style=\"font-weight: normal; font-style: normal; background: none;\">, resulting from doing certain workouts without any guidance or supervision. I just see someone do something and then try to imitate it. Within a year I managed to injure my wrists, shoulders and knees.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">It has been </span><span style=\"font-weight: bold; font-style: normal; background: none;\">7 years since my first day at the gym</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> and now when I look back, everyone of those mistakes and injuries have taught me important lessons. Be smart. It is okay to make mistakes. But it is never okay to be stubborn and to not adapt or to not learn from your mistakes.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Last, but definitely not the least, your nutrition. You are what you eat! Get enough protein. Get enough carbs, fats and other nutrients to support your body. The question is what is enough. If you are really serious about working out and is training hard then you need to consume about 1-2 gms of protein per pound of your body weight. Again, this is applicable only if you are training hard and lifting heavy. If you are looking to bulk up, then you need to eat a calorie surplus; meaning more carbs and fats. If you are trying to cut down, then eat at a calorie deficit. Try to make sure that your diet contains as much raw food as you can think of. Besides that, cook as much as you can and avoid processed/canned foods as much as possible. Have a cheat meal every week to keep yourself in the game and to not feel like you are punishing yourself.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Also, make sure to bring about sufficient variety in your routine once every 2 months or so. These are some generic rules for starters. If you can follow them you should be on the right track. By that time you would have had enough experience or made enough friends in body building who knows the craft better than someone who is not into it but has only a general idea of the proceedings.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-32187908-200-bccdvrfjdhgizoxdqleujliuacuwihnm.jpeg",
                "name": "Tom Thomas",
                "description": "I am a fit guy who is over weight according to general notions a.k.a BMI ;)",
                "urlEncode": "Tom-Thomas-25"
            },
            "date": "2016-07-18T16:00:00.000Z",
            "propositions": [
                {
                    "content": "You need to rest your body.",
                    "concept": "others",
                    "subconcept": "rest",
                    "content_typofree": "you need to rest your body",
                    "concept_original": "others"
                },
                {
                    "content": "I believe, for a beginner or an intermediate lifter, isolation techniques likes bicep curls and tricep pull downs are totally unnecessary.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "i believe for a beginner or an intermediate lifter isolation techniques likes bicep curls and trice pull downs are totally unnecessary",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Always get a good warm-up session when you get to the gym.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "always get a good warm up session when you get to the gym",
                    "concept_original": "workouts"
                },
                {
                    "content": "If it is possible for you, then get a good coach. It helps a lot.",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "if it is possible for you then get a good coach it helps a lot",
                    "concept_original": "others"
                },
                {
                    "content": "When you do cardio take up HIIT cardio most of the time.",
                    "concept": "workouts",
                    "subconcept": "cardio",
                    "content_typofree": "when you do cardio take up hit cardio most of the time",
                    "concept_original": "workouts"
                },
                {
                    "content": "Use traditional cardio once in a while.",
                    "concept": "workouts",
                    "subconcept": "cardio",
                    "content_typofree": "use traditional cardio once in a while",
                    "concept_original": "workouts"
                },
                {
                    "content": "Don't completely ignore pushups even if you get to advanced weight training.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "don't completely ignore pushups even if you get to advanced weight training",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "calisthenics have their own place no matter what.",
                    "concept": "others",
                    "subconcept": "cheating",
                    "content_typofree": "calisthenic have their own place no matter what",
                    "concept_original": "others"
                },
                {
                    "content": "Pay attention to your diet.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "pay attention to your diet",
                    "concept_original": "diet"
                },
                {
                    "content": "You might feel like am a bit inclined away from isolation workouts, which are an essential part of any body building routine.",
                    "concept": "workouts",
                    "subconcept": "exercise",
                    "content_typofree": "you might feel like am a bit inclined away from isolation workouts which are an essential part of any body building routine",
                    "concept_original": "workouts"
                },
                {
                    "content": "Advanced body builder will use tricks like partial reps to build up more pump in their muscles.",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "advanced body builder will use tricks like partial reps to build up more pump in their muscles",
                    "concept_original": "workouts"
                },
                {
                    "content": "Exercise Through a Full Range of Motion",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "exercise through a full range of motion",
                    "concept_original": "workouts"
                },
                {
                    "content": "Maintain Constant Tension",
                    "concept": "steroids",
                    "subconcept": "spot",
                    "content_typofree": "maintain constant tension",
                    "concept_original": "steroids"
                },
                {
                    "content": "Focus on the Negative (Eccentric Contraction)",
                    "concept": "muscles",
                    "subconcept": "contraction",
                    "content_typofree": "focus on the negative eccentric contraction",
                    "concept_original": "muscles"
                },
                {
                    "content": "Slow Down Rep Speed",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "slow down rep speed",
                    "concept_original": "workouts"
                },
                {
                    "content": "Achieve Peak Contraction",
                    "concept": "muscles",
                    "subconcept": "contraction",
                    "content_typofree": "achieve peak contraction",
                    "concept_original": "muscles"
                },
                {
                    "content": "Deadlifts are the best exersice you can include in your routine.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "dead lifts are the best exercise you can include in your routine",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Also, make sure to bring about sufficient variety in your routine once every 2 months or so.",
                    "concept": "steroids",
                    "subconcept": "routine",
                    "content_typofree": "also make sure to bring about sufficient variety in your routine once every 2 months or so",
                    "concept_original": "steroids"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 9600,
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            "similarAnswers": [
                15,
                19,
                3,
                6,
                17,
                2,
                11,
                12,
                16,
                18
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">A few points:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">1. Nutrition is a bigger component of bodybuilding than just working out. Ensure that you get adequate protein, fats, and that your glycogen stores are  replete with carbs. Drink plenty of water. Eat lean protein, lots of fruits and vegetables, and limit \"cheat\" days.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">2. As Bart mentions above, ensure that your form is good. This is extremely important. There are famous bodybuilders out there who curl 30 lbs with perfect form -- the reason is not because that they can't curl more, but because they are focusing on perfect form and muscle control and not just the weight. The weight is secondary.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">3. Weight lifting is about control. You have to will yourself to use the right muscles. Lifting weights without any thought to it would mean that you engage the wrong muscle group in a lift. You ever see curl bros in the gym who bend back and do weird things to lift weights that are clearly too heavy for them? Yeah, they're doing it wrong. Make sure you are engaging the right muscles for any lift. Otherwise, you risk serious injury.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">4. Bodybuilding is a science. Make sure you are tracking your nutrition, your workouts, your weights - everything. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">5. Use a tried and tested program. Ultimately, the big three (i.e., bench, squats, dead lifts) and a few others to augment will do more than any detailed program. And the corollary is that any workout program without the big 3 is incomplete at best.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">6. Get plenty of rest.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">7. Most importantly, be patient. It takes time. And consistency. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Good luck.</span></p> ",
            "author": null,
            "date": "2015-05-12T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Nutrition is a bigger component of bodybuilding than just working out.",
                    "concept": "bodybuilding",
                    "subconcept": "muscles",
                    "content_typofree": "nutrition is a bigger component of bodybuilding than just working out",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "ensure that your form is good",
                    "concept": "steroids",
                    "subconcept": "forms",
                    "content_typofree": "ensure that your form is good",
                    "concept_original": "steroids"
                },
                {
                    "content": "You have to will yourself to use the right muscles.",
                    "concept": "muscles",
                    "subconcept": "strength",
                    "content_typofree": "you have to will yourself to use the right muscles",
                    "concept_original": "muscles"
                },
                {
                    "content": "Make sure you are tracking your nutrition, your workouts, your weights - everything.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "make sure you are tracking your nutrition your workouts your weights everything",
                    "concept_original": "workouts"
                },
                {
                    "content": "Use a tried and tested program.",
                    "concept": "steroids",
                    "subconcept": "program",
                    "content_typofree": "use a tried and tested program",
                    "concept_original": "steroids"
                },
                {
                    "content": "Get plenty of rest.",
                    "concept": "others",
                    "subconcept": "rest",
                    "content_typofree": "get plenty of rest",
                    "concept_original": "others"
                },
                {
                    "content": "be patient",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "be patient",
                    "concept_original": "others"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 1600,
                "upvotes": 8
            },
            "similarAnswers": []
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">1. Nutrition: Eat plenty of whole foods. Protein isnt as important as its made out to be. Carbs are more important. Keep protein at 0.5*body weight (in Kg). Eat as many carbs as needed till you feel satisfied. Carbs should only come from fruits, vegetables and rice, roots (like yams, potatoes, beets),  lentils, beans, buckwheat and Quinoa. You should want to avoid gluten because wheat has been hybridized too much that its now inflammatory within the human body.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">2. Sleep. you need to get deep sleep starting early at around 10:00 to 11:00 pm latest. Check your Vitamin D3 and B12 levels. They are important for cellular health and also to get sound sleep and release of HGH when youre sleeping.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">3. Workouts. High Volume. High volume will build the most size. You can alternate and have strength days in there once in a month. 12 reps only</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">4. Take a day off after working out two days in a row. Take a day off after leg day.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">5. Eating as frequently as you possibly can. It should be quality nutrition though. Steamed vegetables, rice, quinoa, buckwheat are the best sources in for cooked carbs. For raw carbs, eat bananas, watermelon, oranges and pineapple. Berries for antioxidants and minerals.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">6. Make nutmilks at home using a nutmilk bag. Some of the best nutmilks are hemp milk and almond milk.</span></p> ",
            "author": {
                "avatar": "https://qsf.fs.quoracdn.net/-4-images.new_grid.profile_default.png-26-688c79556f251aa0.png",
                "name": "Aman Sehgal",
                "description": "squash, swimming and soccer athlete since teenage years.",
                "urlEncode": "Aman-Sehgal-8"
            },
            "date": "2014-09-17T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Eat plenty of whole foods.",
                    "concept": "carbs",
                    "subconcept": "carbohydrates",
                    "content_typofree": "eat plenty of whole foods",
                    "concept_original": "carbs"
                },
                {
                    "content": "you need to get deep sleep starting early at around 10:00 to 11:00 pm latest.",
                    "concept": "others",
                    "subconcept": "sleep",
                    "content_typofree": "you need to get deep sleep starting early at around 10 00 to 11 00 pm latest",
                    "concept_original": "others"
                },
                {
                    "content": "Workouts. High Volume.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "workouts high volume",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Take a day off after working out two days in a row.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "take a day off after working out two days in a row",
                    "concept_original": "workouts"
                },
                {
                    "content": "Eating as frequently as you possibly can.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "eating as frequently as you possibly can",
                    "concept_original": "diet"
                },
                {
                    "content": "Make nutmilks at home using a nutmilk bag.",
                    "concept": "diet",
                    "subconcept": "foods",
                    "content_typofree": "make nut milks at home using a nut milk bag",
                    "concept_original": "diet"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 973,
                "upvotes": 3
            },
            "similarAnswers": []
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I started on my own, and really enjoyed it. I could decide for myself what I wanted to do, and although I probably wasted months developing a decent workout, in the end that was more motivation to find the perfect workout for </span><span style=\"font-weight: normal; font-style: italic; background: none;\">me</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. However, if you don't have enough motivation of your own, go to a gym and let them do it for you. Maybe a few bucks a month will be just the push you need. <br>People will tell you a lot of things. Always remember this. </span><span style=\"font-weight: normal; font-style: italic; background: none;\">Nothing anyone tells you will work perfectly for you. </span><span style=\"font-weight: normal; font-style: normal; background: none;\"> If they tell you to do the 5x5 workout, give it a try, but DO NOT be afraid to tweak it, or change it, or even discard it, if after a few weeks or months you see that it's not doing you enough good. Sometimes that change will be all that you need to do to get past a plateau. <br>I might add, don't diet. Eat right. Big difference. Basically, I eat what I want as long as my abs are still ok and I feel good. For this reason I seldom eat fried chicken. The results aren't pretty. Nuff said. <br>If you can, take supplements. Some people are going to down this, and that's ok. but seriously, my big gains started when I bought quality protein and creatine, and took it </span><span style=\"font-weight: normal; font-style: italic; background: none;\">precisely</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> according to instructions, after my workout. <br>Just do what works for you man. Try it all on. Even if you don't suddenly become huge, you'll be fit, and that's what counts. <br>Also, kudos and ditto to Dhaval Mehta.</span></p> ",
            "author": {
                "avatar": "https://qsf.fs.quoracdn.net/-4-images.new_grid.profile_default.png-26-688c79556f251aa0.png",
                "name": "Ethan Phelps",
                "description": "Lifting for too much time, probably.",
                "urlEncode": "Ethan-Phelps-1"
            },
            "date": "2015-05-18T16:00:00.000Z",
            "propositions": [
                {
                    "content": "if you don't have enough motivation of your own, go to a gym and let them do it for you.",
                    "concept": "bodybuilding",
                    "subconcept": "weightlifting",
                    "content_typofree": "if you don't have enough motivation of your own go to a gym and let them do it for you",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Nothing anyone tells you will work perfectly for you",
                    "concept": "workouts",
                    "subconcept": "exercise",
                    "content_typofree": "nothing anyone tells you will work perfectly for you",
                    "concept_original": "workouts"
                },
                {
                    "content": "I might add, don't diet. Eat right.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "i might add don't diet eat right",
                    "concept_original": "diet"
                },
                {
                    "content": "If you can, take supplements.",
                    "concept": "steroids",
                    "subconcept": "supplements",
                    "content_typofree": "if you can take supplements",
                    "concept_original": "steroids"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 1000,
                "upvotes": 4
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Git gud.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Do basic, compound strength exercises for 6-12 months. Start with low weight, focus on form and range of motion, progress slowly.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Download a sleep tracking app and get at least 8 hours every night no matter what.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Get a water bottle, carry it everywhere, and drink enough to pee clear several times each day.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Download a calorie counter app like My Fitness Pal and start learning how much of which foods you should be eating.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">If you're a beginner you'll see result from anything that's close to correct. So just do simple stuff. If you can stick to it, build habits, and come to enjoy it, then you might build enough of a foundation to focus on pure bodybuilding in a 6-12 months when your easy newbie gains trail off.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">If you can't do it, or just don't like it, then at least you won't have wasted a bunch of money on advanced stuff you won't use or have injured yourself trying to do exercises you aren't capable of.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-12688605-200-ybxWfje5uT6JoBcPDlkH1VgRsQqFh2EG.jpeg",
                "name": "Matt Maier",
                "description": "technically, round is a shape",
                "urlEncode": "Matt-Maier-1"
            },
            "date": "2016-07-17T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Do basic, compound strength exercises for 6-12 months.",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "do basic compound strength exercises for 6 12 months",
                    "concept_original": "workouts"
                },
                {
                    "content": "Download a sleep tracking app and get at least 8 hours every night no matter what.",
                    "concept": "others",
                    "subconcept": "sleep",
                    "content_typofree": "download a sleep tracking app and get at least 8 hours every night no matter what",
                    "concept_original": "others"
                },
                {
                    "content": "Get a water bottle, carry it everywhere, and drink enough to pee clear several times each day.",
                    "concept": "steroids",
                    "subconcept": "hydrated",
                    "content_typofree": "get a water bottle carry it everywhere and drink enough to pee clear several times each day",
                    "concept_original": "steroids"
                },
                {
                    "content": "Download a calorie counter app like My Fitness Pal and start learning how much of which foods you should be eating.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "download a calorie counter app like my fitness pal and start learning how much of which foods you should be eating",
                    "concept_original": "diet"
                }
            ],
            "collapsed": "false",
            "similarAnswers": [],
            "statisticsData": {
                "views": 1200,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Four important points.</span></p> <ul class=\"q-box\" style=\"box-sizing: border-box; direction: ltr; overflow-wrap: break-word; list-style: disc; margin-bottom: 1em; margin-right: 2em;\"><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Be regular in Gym </span><span style=\"font-weight: normal; font-style: normal; background: none;\">:- Make a commitment to put on your gym clothes and go to gym , just go there even if you feel tired or any other fu**ing reason .Don't give reasons ,just get your ass up .</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Do exercises the right way </span><span style=\"font-weight: normal; font-style: normal; background: none;\">:- Ask experts or anyone of your gym colleague to teach you exercises in right way .</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Mind-Muscle Connection </span><span style=\"font-weight: normal; font-style: normal; background: none;\">:- Training hard is important but if your Mind-Muscle Connection is not fully developed you will never reach your full potential .</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0px;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">Clean diet </span><span style=\"font-weight: normal; font-style: normal; background: none;\">:- Include more fruits ,vegetables, protein and healthy fats .”Eat more of the good .Eat less of the bad”.</span></li></ul><p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Source :- </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.bodybuilding.com\" href=\"http://www.bodybuilding.com/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">Bodybuilding.com</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-14209764-200-pcwknqrkcpdjzhmpionvgumkvofvzmtc.jpeg",
                "name": "Arpit Namdeo",
                "description": "studied at Maulana Azad National Institute of Technology, Bhopal",
                "urlEncode": "Arpit-Namdeo-1"
            },
            "date": "2016-10-23T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Be regular in Gym",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "be regular in gym",
                    "concept_original": "workouts"
                },
                {
                    "content": "Ask experts or anyone of your gym colleague to teach you exercises in right way",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "ask experts or anyone of your gym colleague to teach you exercises in right way",
                    "concept_original": "others"
                },
                {
                    "content": "Training hard is important but if your Mind-Muscle Connection is not fully developed you will never reach your full potential",
                    "concept": "muscles",
                    "subconcept": "strength",
                    "content_typofree": "training hard is important but if your mind muscle connection is not fully developed you will never reach your full potential",
                    "concept_original": "muscles"
                },
                {
                    "content": "Include more fruits ,vegetables, protein and healthy fats",
                    "concept": "carbs",
                    "subconcept": "carbohydrates",
                    "content_typofree": "include more fruits vegetables protein and healthy fats",
                    "concept_original": "carbs"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 562,
                "upvotes": 3
            },
            "similarAnswers": []
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">First of all I like your attitude dude, its a nice thought that ignited your mind. Ok lets rock the floor now.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">first thing jot down your lifestyle, your eating habit, your routine convenient time for workout etc.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Now define your question, set your goal note down that goal and steps like milestones in your path. I mean step by step achievement like gain weight and size then focus on sharpness etc.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">design your diet accordingly, find a good equipped gym with nice people who has knowledge in bodybuilding. and join it.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">do workout for 5 days a week, and stay focused and determinant, your positive vibration keeps you in the same frequency, do visualize yourself as you want to see.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">before you go to gym, do basic study of muscle anatomy on net and check pro builders workout form.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">have fun around but stick to your diet, sometimes feel lazy to workout, listen sometimes what your sole says, but train your brain ideally to listen what you've decided.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-52254326-200-hpzgobwxazvczsapkwlplbkjsfmryqmn.jpeg",
                "name": "Ashish Jadhav",
                "description": "Love bodybuilding, my body is temple for me.....",
                "urlEncode": "Ashish-Jadhav-12"
            },
            "date": "2015-05-27T16:00:00.000Z",
            "propositions": [
                {
                    "content": "jot down your lifestyle",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "jot down your lifestyle",
                    "concept_original": "diet"
                },
                {
                    "content": "Now define your question, set your goal note down that goal and steps like milestones in your path.",
                    "concept": "others",
                    "subconcept": "goals",
                    "content_typofree": "now define your question set your goal note down that goal and steps like milestones in your path",
                    "concept_original": "others"
                },
                {
                    "content": "design your diet accordingly",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "design your diet accordingly",
                    "concept_original": "diet"
                },
                {
                    "content": "find a good equipped gym with nice people who has knowledge in bodybuilding. and join it.",
                    "concept": "bodybuilding",
                    "subconcept": "workout",
                    "content_typofree": "find a good equipped gym with nice people who has knowledge in bodybuilding and join it",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "do workout for 5 days a week, and stay focused and determinant",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "do workout for 5 days a week and stay focused and determinant",
                    "concept_original": "workouts"
                },
                {
                    "content": "do basic study of muscle anatomy on net and check pro builders workout form",
                    "concept": "bodybuilding",
                    "subconcept": "weightlifting",
                    "content_typofree": "do basic study of muscle anatomy on net and check pro builders workout form",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "stick to your diet",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "stick to your diet",
                    "concept_original": "diet"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 465,
                "upvotes": 1
            },
            "similarAnswers": []
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Whe you start out, the following are important.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">1. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Motivation:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Believe that it is going to make you feel better, because it will. You would not realize it the first couple of days but it really will start making a difference. So tell yourself you're not going to quit, no matter what.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">2. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Expectations:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Don't think that your muscles are going to rip out and you'll suddenly transform yourself to somebody else. That can happen, but it usually happens to 10% of gym goers - some people are genetically disposed to get bigger or better toned muscles, some people are able to push the intensity up much better than others, etc. But ultimately, you have to be in it for the long haul, and to stay fit. So keep your expectations realistic - that doesn't mean you should stop dreaming big.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">3. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Body parts:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Identify the different exercises that you can do for each muscle: chest, shoulders, back, biceps, triceps, abs, legs, forearms. Identify the correct technique for each exercise. Identify the highest weight you can do them without discomfort. For the first two weeks, use these weights and get your form right. After that switch to higher weights so that you can push yourself.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">4. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Routine:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Go to the gym at least 5 days a week. Identify two body parts you will work out each day. I used to work out each part twice a week - one big and one small muscle. My combinations would typically be: (1) chest + shoulder, (2) back + biceps + abs, (3) legs + triceps + forearms - twice a week each for 6 gym visits.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">5. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Cardio + lifting?</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Separate cardio and weights as far as possible. Light warm-up exercises before lifting, stretching during lifting, and some very light stretching / relaxing exercises post lifting - which could even be simply lying down eyes closed and breathing deep - that's all you need. If you want to do intense cardio, do it on different days. In any case, don't exhaust yourself with intense cardio before you start lifting.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">6. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Diet:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Eat right - going to the gym does not give you a license to eat junk just because you're burning more calories. A diet has a much, much bigger role to play in how you look than exercise (people may or may not agree, but this is my observation).</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Go to the gym well hydrated, without caffeine in your blood preferably, and with just a little bit of food in your stomach - don't exercise while you're starving, don't go on a full-stomach. Post work-out, eat something light - preferrably pulses / lean meat / eggs.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Eat everything in moderation - don't try any fad diets. Make sure you're taking enough protein in the form of fish / eggs / pulses and legumes, some meat, yogurt. Make sure you're taking the right amount of fats - flax seeds / nuts, etc. Eat five meals daily.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">7. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Quantum:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Do not over do it. Working out 45 - 50 minutes is more than adequate. Overtraining can result in bad injuries and long term effects.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">8. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Breathing:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> Make absolutely sure that you're breathing well. Working out at a steady pace with a good breathing is more important than working out really fast and then passing out.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">9. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Commitment / discipline:</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> You should never be done with working out - it should be a regular habit. It should cause the same amount of agony to go without working out as it should to go without food / sleep. Buy dumb-bells / bar-bells for home or set up a home gym if you have the space. It doesn't cost a bomb. There will be times when you would not be able to visit the gym everyday - work out at home - even if it be for 20 - 30 minutes.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">All the best.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-4859361-200-njzwjpwgprqaczxicksnkrudagmodefa.jpeg",
                "name": "Arindam Mukherjee",
                "description": "wannabe fit",
                "urlEncode": "Arindam-Mukherjee-3"
            },
            "date": "2015-05-20T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Believe that it is going to make you feel better, because it will.",
                    "concept": "others",
                    "subconcept": "cheating",
                    "content_typofree": "believe that it is going to make you feel better because it will",
                    "concept_original": "others"
                },
                {
                    "content": "Don't think that your muscles are going to rip out and you'll suddenly transform yourself to somebody else.",
                    "concept": "workouts",
                    "subconcept": "exercise",
                    "content_typofree": "don't think that your muscles are going to rip out and you all suddenly transform yourself to somebody else",
                    "concept_original": "workouts"
                },
                {
                    "content": "Identify the different exercises that you can do for each muscle",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "identify the different exercises that you can do for each muscle",
                    "concept_original": "workouts"
                },
                {
                    "content": "Go to the gym at least 5 days a week.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "go to the gym at least 5 days a week",
                    "concept_original": "workouts"
                },
                {
                    "content": "Separate cardio and weights as far as possible.",
                    "concept": "workouts",
                    "subconcept": "cardio",
                    "content_typofree": "separate cardio and weights as far as possible",
                    "concept_original": "workouts"
                },
                {
                    "content": "Eat right",
                    "concept": "diet",
                    "subconcept": "eat",
                    "content_typofree": "eat right",
                    "concept_original": "diet"
                },
                {
                    "content": "Do not over do it.",
                    "concept": "others",
                    "subconcept": "friends",
                    "content_typofree": "do not over do it",
                    "concept_original": "others"
                },
                {
                    "content": "Make absolutely sure that you're breathing well.",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "make absolutely sure that you re breathing well",
                    "concept_original": "others"
                },
                {
                    "content": "You should never be done with working out",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "you should never be done with working out",
                    "concept_original": "workouts"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 2400,
                "upvotes": 15
            },
            "similarAnswers": []
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I don't know what goals you have in body building, and the other answers here look pretty good to get you started. I can add that getting good sleep and rest between workouts is essential for muscle growth, and good nutrition is very important. I suggest taking creatine and d-ribose before your workouts, and whey protein afterward. You'll get faster results.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-29949177-200-brdocgvfekkglruficmpepavgjogfejf.jpeg",
                "name": "Dan Klein",
                "description": "",
                "urlEncode": "Dan-Klein-10"
            },
            "date": "2014-09-08T16:00:00.000Z",
            "propositions": [
                {
                    "content": "getting good sleep and rest between workouts is essential for muscle growth",
                    "concept": "carbs",
                    "subconcept": "muscle",
                    "content_typofree": "getting good sleep and rest between workouts is essential for muscle growth",
                    "concept_original": "carbs"
                },
                {
                    "content": "good nutrition is very important",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "good nutrition is very important",
                    "concept_original": "diet"
                }
            ],
            "collapsed": "false",
            "statisticsData": {
                "views": 359,
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            "similarAnswers": []
        }
    ],
    "collapsedAnswers": [
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Hi,</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I would suggest the following points for any beginner in bodybuilding:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(1) Mindset</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: The first and most important tip is to have a success mindset. Don’t give lame excuses to yourself for skipping workouts. Have full faith in yourself that you will succeed in achieving your goal.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(2) Goal</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: The second most important point is to set a specific and clear goal. Ask yourself a question, what do you want to achieve with bodybuilding?</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(3) Good instructor</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Look out for an instructor with proven record of training people.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(4) Plan</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Once you have set out a goal, next step is to plan the steps to achieve that result. Obviously, there may be some changes in the plan at later stages but you should have a plan from the very start. Planning will have two important parts:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">a) Plan your workout</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: You can ask your trainer in the Gym to guide you to the best workouts for beginners. However when I started, I did complete body exercises every two days (As per the instructions of my coach). This continued for 14 days and then changed to Push- Pull- Leg and then One body part each day. My favourite is Push-Pull-Leg.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">b) Plan your diet</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Every bodybuilder will tell you that a proper diet is the core of bodybuilding and this is true. You should drink plenty of water throughout the day and focus on adequate intake of Fibre, Carbohydrate, Healthy fats and Protein. The amount of protein should be 1.2 to 2 grams per Kg of your body weight per day.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(5) Avoid injuries</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Do not try to become a hero on the very first day of your workout by lifting heavy weights. Remember, you cannot build muscles in one day, but by working out consistently over a period of time. Increase the weights gradually as per your body capacity.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(6) Motivation and consistency</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Once the motivation is gone, people start skipping the workouts. Write down a note and paste it on a wall where you can see it daily (note should mention whatever motivated you for bodybuilding in the first place).</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(7) Ask for feedback from coach</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Normally if you don’t have a personal instructor, you will have to go and ask for his feedback and improvements. Ask him if you need any improvements, he will probably highlight them in case of incorrect exercise form and other mistakes. (Mostly applicable in India)</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(8) Correct form of exercise</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Focus on the correct form of exercise and get feedback from your coach/instructor.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(9) Rest and recover</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Rest is very crucial for bodybuilding, Take sufficient rest and let your body recover.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">(10) No steroids</span><span style=\"font-weight: normal; font-style: normal; background: none;\">: Do not take steroids for bodybuilding. Instead, you can add good quality protein supplements in your diet which can help you to gradually gain muscle mass.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Hope this helps.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Please upvote if found helpful :)</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-820342575-200-ugdtrhtknawqmxxatdwbtpqnkmdnlkce.jpeg",
                "name": "Zuheb Ahmad Khan",
                "description": "11 years of experience in fitness",
                "urlEncode": "Zuheb-Ahmad-Khan-1"
            },
            "date": "2020-09-03T16:00:00.000Z",
            "propositions": [
                {
                    "content": "The first and most important tip is to have a success mindset.",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "the first and most important tip is to have a success mindset",
                    "concept_original": "others"
                },
                {
                    "content": "The second most important point is to set a specific and clear goal.",
                    "concept": "others",
                    "subconcept": "goals",
                    "content_typofree": "the second most important point is to set a specific and clear goal",
                    "concept_original": "others"
                },
                {
                    "content": "Look out for an instructor with proven record of training people.",
                    "concept": "bodybuilding",
                    "subconcept": "workout",
                    "content_typofree": "look out for an instructor with proven record of training people",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Once you have set out a goal, next step is to plan the steps to achieve that result.",
                    "concept": "others",
                    "subconcept": "goals",
                    "content_typofree": "once you have set out a goal next step is to plan the steps to achieve that result",
                    "concept_original": "others"
                },
                {
                    "content": "You can ask your trainer in the Gym to guide you to the best workouts for beginners.",
                    "concept": "bodybuilding",
                    "subconcept": "weightlifting",
                    "content_typofree": "you can ask your trainer in the gym to guide you to the best workouts for beginners",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Every bodybuilder will tell you that a proper diet is the core of bodybuilding and this is true.",
                    "concept": "bodybuilding",
                    "subconcept": "muscles",
                    "content_typofree": "every bodybuilder will tell you that a proper diet is the core of bodybuilding and this is true",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Do not try to become a hero on the very first day of your workout by lifting heavy weights.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "do not try to become a hero on the very first day of your workout by lifting heavy weights",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Write down a note and paste it on a wall where you can see it daily (note should mention whatever motivated you for bodybuilding in the first place).",
                    "concept": "bodybuilding",
                    "subconcept": "muscles",
                    "content_typofree": "write down a note and paste it on a wall where you can see it daily note should mention whatever motivated you for bodybuilding in the first place",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Ask for feedback from coach",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "ask for feedback from coach",
                    "concept_original": "others"
                },
                {
                    "content": "Focus on the correct form of exercise and get feedback from your coach/instructor.",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "focus on the correct form of exercise and get feedback from your coach instructor",
                    "concept_original": "others"
                },
                {
                    "content": "Take sufficient rest and let your body recover.",
                    "concept": "others",
                    "subconcept": "rest",
                    "content_typofree": "take sufficient rest and let your body recover",
                    "concept_original": "others"
                },
                {
                    "content": "Do not take steroids for bodybuilding.",
                    "concept": "steroids",
                    "subconcept": "bodybuilding",
                    "content_typofree": "do not take steroids for bodybuilding",
                    "concept_original": "steroids"
                }
            ],
            "collapsed": "true",
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                "views": 366,
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Body by science</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Hands down THE best. I have tried and analyzed many many things out of curiosity. This is by far the most time effective.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Here is summary.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"><br></span><span style=\"font-weight: bold; font-style: normal; background: none;\">Stop counting calories.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">You must have come across these few extreme examples</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"></span></p> <ol class=\"q-box\" style=\"box-sizing: border-box; direction: ltr; overflow-wrap: break-word; list-style: decimal; margin-bottom: 1em; margin-right: 2em;\"><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Some guy watching his diet carefully gains weight no matter what he does or does not eat and how much exercise he does or does not do.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Another guy ravages on whatever he can find but still stays slim.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0.7em;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">2 gym partners doing the exact same thing, with matvhing food intakes, one gains bulk muscle another does not. But strength wise the guy who bulked up is weaker than the guy who didnt.</span></li><li class=\"q-relative\" style=\"box-sizing: border-box; position: relative; margin-left: 2em; padding-bottom: 0px;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">An extreme athelate suffering from heart disease at early age, say soccar player falling to his death while playing soccar.</span></li></ol><p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"><br>And there is a whole host of other people in between.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Why?</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">hormones</span><span style=\"font-weight: normal; font-style: normal; background: none;\">.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Everyone is different. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">In general, We are bags of water controled mainly by our hormone levels and loosely controlled by the amount of activity and diet.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Too much exercise can be bad for you so is too little. Where is the sweet spot then? </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Well as you might have guessed it its different for everyone. But one type of exercise comes close to being universally most effective for everyone.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Body by science, you can read book or go to website.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: italic; background: none;\">In short, you do 3 exercises chest press, pull down and leg press, 10 sec up 10 sec down. If you last less than 90 sec decrease weight if you last more than 120 sec increase weight. No stopping, no jerking, steady smooth movement, deep and slow breathing, no stopping breath to give a push. Do this once or twice a week. Thats right it takes 20 min a session. If you do too many you wont recover fully, and </span><span style=\"font-weight: bold; font-style: italic; background: none;\">recovery is THE KEY.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Thats it.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">You will reach your optimal muscle mass very fast and muscles will make you loose fat as they are energy hungry. You can add other compound exercises over time.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">The workout I am proposing is injury free because you will always start with 70% of one rep maximum and you will never give jolts which cause injuries in first place.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-55486098-200-jrinkmcutrxulqhhgnramjqwotxndhxr.jpeg",
                "name": "Ninad Pimparkar",
                "description": "Engineer at GlobalFoundries (2008-present)",
                "urlEncode": "Ninad-Pimparkar"
            },
            "date": "2014-09-11T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Stop counting calories",
                    "concept": "workouts",
                    "subconcept": "exercise",
                    "content_typofree": "stop counting calories",
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                },
                {
                    "content": "Everyone is different.",
                    "concept": "others",
                    "subconcept": "ask",
                    "content_typofree": "everyone is different",
                    "concept_original": "others"
                },
                {
                    "content": "Too much exercise can be bad for you so is too little.",
                    "concept": "workouts",
                    "subconcept": "exercise",
                    "content_typofree": "too much exercise can be bad for you so is too little",
                    "concept_original": "workouts"
                }
            ],
            "collapsed": "true",
            "similarAnswers": [
                47,
                51,
                54,
                57,
                13,
                20,
                25,
                31,
                39
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">And as </span><span style=\"font-weight: bold; font-style: normal; background: none;\">important</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> as diet is, </span><span style=\"font-weight: bold; font-style: normal; background: none;\">bodybuilding</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> exercise is even more </span><span style=\"font-weight: bold; font-style: normal; background: none;\">important</span><span style=\"font-weight: normal; font-style: normal; background: none;\">. </span><span style=\"font-weight: bold; font-style: normal; background: none;\">Bodybuilding</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> exercise helps </span><span style=\"font-weight: bold; font-style: normal; background: none;\">bodybuilders</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> trim body fat, build muscle, and sculpt and chisel the body in order to achieve ultimate </span><span style=\"font-weight: bold; font-style: normal; background: none;\">bodybuilding</span><span style=\"font-weight: normal; font-style: normal; background: none;\"> goals - including participation in competition.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Could the common person, the one, who takes the metro in the morning with you, walking the same streets, drinking the same coffee, be a Personal Brand? Of course, they can! Social media – especially Chinese – give anyone an opportunity to show talents and skills, bring value to others. Creating a positive digital presence, making profits out of social media reputation is possible for everyone. Here we have a chance to talk to one young lady, who has already done it.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Read some interesting Personal brand of lady body builder,</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"the-personal-brand-bodybuilder-china.quora.com\" href=\"https://the-personal-brand-bodybuilder-china.quora.com/\" target=\"_top\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">The Personal Brand of lady-bodybuilder in China</a></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-593575615-200-xwiygzzlobvtatkolovzrusxwjtebnuz.jpeg",
                "name": "Lorenzo Brizzo",
                "description": "China Digital Marketer & Reputation Specialist at AICY (2016-present)",
                "urlEncode": "Lorenzo-Brizzo"
            },
            "date": "2019-05-13T16:00:00.000Z",
            "propositions": [],
            "collapsed": "true",
            "statisticsData": {
                "views": 544,
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            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Be regular and stick to ground exercises ….once you follow the basics for atleast 3 months you will have the strength for better weight training.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-102094938-200-yyhbnxknrbcwjqpumafgndpxsrldbdbx.jpeg",
                "name": "Vipin Gopi",
                "description": "Senior Business Analyst",
                "urlEncode": "Vipin-Gopi"
            },
            "date": "2016-07-17T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Be regular and stick to ground exercises",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "be regular and stick to ground exercises",
                    "concept_original": "others"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I am a bit amused by the level of inclination that I have seen in the people nowadays for body-building. Body-building is no rocket </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"science.it\" href=\"http://science.it/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">science.</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span><span style=\"font-weight: normal; font-style: normal; background: none;\"> It is based on the simple rule, INPUT =OUTPUT .<br>The primary focus should be on the diet. Believe me that place called \"kitchen\" is where your gains actually start.The main idea is to eat as much as your body needs to grow.Make a freaking food plan,gym plan,etc. Plan out your whole day meals ahead of you .Never ever gorge on unhealthy foods because why waste so much effort over in the gym over a minutes temptation. <br>There is no specific rules as to whether you should start with cardio or gym,but even the great bodybuilders such as \"Frank Zane\" support the fact that running or jogging should be an essential part of your regime.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">1.For starting out,first write down your plans.<br>2.Determine how you want to look.<br>3.Note your gains after a month or so to see how much you have gained.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">These things might look insignificant at first,but as you go along, you will see that how much an inch gained on your biceps can do to your confidence !!</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">THIS WAS HOW I LOOKED TWO YEARS BACK !!</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"></span></p> <div class=\"q-box qu-mx--n_medium\" style=\"box-sizing: border-box;\"><div class=\"CssComponent-sc-1oskqb9-0 QTextImage___StyledCssComponent-sc-1yi3aau-0 ilDNcJ\"><div class=\"q-box unzoomed\" style=\"box-sizing: border-box; margin-bottom: 1em;\"><img class=\"q-image qu-display--block\" src=\"https://qph.fs.quoracdn.net/main-qimg-b35424d6b5368fe9336c3cff69729f74.webp\" style=\"box-sizing: border-box; max-width: 100%; margin-left: auto; margin-right: auto;\"></div></div></div> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"> I was not too fond of eating or working out back then.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">After an year into the gym I was looking better.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"></span></p> <div class=\"q-box qu-mx--n_medium\" style=\"box-sizing: border-box;\"><div class=\"CssComponent-sc-1oskqb9-0 QTextImage___StyledCssComponent-sc-1yi3aau-0 ilDNcJ\"><div class=\"q-box unzoomed\" style=\"box-sizing: border-box; margin-bottom: 1em;\"><img class=\"q-image qu-display--block\" src=\"https://qph.fs.quoracdn.net/main-qimg-44e77a9ae79c11d5899115e0d8755879.webp\" style=\"box-sizing: border-box; max-width: 100%; margin-left: auto; margin-right: auto;\"></div></div></div> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"><br>This was enough motivation to keep me going and today there is not much, but I prefer the aesthetic look.This is my recent picture:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"></span></p> <div class=\"q-box qu-mx--n_medium\" style=\"box-sizing: border-box;\"><div class=\"CssComponent-sc-1oskqb9-0 QTextImage___StyledCssComponent-sc-1yi3aau-0 ilDNcJ\"><div class=\"q-box unzoomed\" style=\"box-sizing: border-box; margin-bottom: 1em;\"><img class=\"q-image qu-display--block\" src=\"https://qph.fs.quoracdn.net/main-qimg-2335ed5ad81f19ea2175aca1a4672e2c.webp\" style=\"box-sizing: border-box; max-width: 100%; margin-left: auto; margin-right: auto;\"></div></div></div> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"></span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">All the best !!</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-71330647-200-yzpquafncjzixtzvhmcyvhrjniuxfugk.jpeg",
                "name": "Nikhil Rana",
                "description": "Quantitative Aptitude Trainer",
                "urlEncode": "Nikhil-Rana-13"
            },
            "date": "2015-05-18T16:00:00.000Z",
            "propositions": [
                {
                    "content": "The main idea is to eat as much as your body needs to grow.",
                    "concept": "carbs",
                    "subconcept": "muscle",
                    "content_typofree": "the main idea is to eat as much as your body needs to grow",
                    "concept_original": "carbs"
                },
                {
                    "content": "running or jogging should be an essential part of your regime.",
                    "concept": "others",
                    "subconcept": "trainers",
                    "content_typofree": "running or jogging should be an essential part of your regime",
                    "concept_original": "others"
                },
                {
                    "content": "For starting out,first write down your plans.",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "for starting out first write down your plans",
                    "concept_original": "others"
                },
                {
                    "content": "Determine how you want to look.",
                    "concept": "others",
                    "subconcept": "aesthetics",
                    "content_typofree": "determine how you want to look",
                    "concept_original": "others"
                },
                {
                    "content": "Note your gains after a month or so to see how much you have gained.",
                    "concept": "workouts",
                    "subconcept": "gym",
                    "content_typofree": "note your gains after a month or so to see how much you have gained",
                    "concept_original": "workouts"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
                "views": 1300,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">If you are doing this to become a competitive bodybuilder then I suggest you read as much as you can to increase your knowledge base and also get a personal trainer who has experience of body building. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">On the other hand if you are just doing this a  hobby and just starting out then I would suggest that you start with 4 basic compound moves and practice them until you have perfect technique:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Squat<br>Dead lift<br>Bench press<br>Pull up/Lat pulldown.(pull ups if you can manage them)</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Choose a weight that is challenging and do as many reps you can (until failure). You should be doing a minimum of 8 reps and if you manage more than 20 increase the weight. <br>Use a slow and controlled movement throughout each rep on each exercise. <br>Master the technique for these moves before you do anything else as these moves will get results on their own. This is very basic stuff but it is the start of your journey, you can target more specific areas as your knowledge grows and become more specialised in \"bodybuilding\". <br>In my experience there is a lot of ways to get results and more than one way will work for you, try everything, see what works - then try something new!</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-44395243-200-qlzzwprglxjcimvoduehtyrkuzgslfiv.jpeg",
                "name": "Richard Campbell",
                "description": "When faced with true desperation, human beings become animals.",
                "urlEncode": "Richard-Campbell-20"
            },
            "date": "2014-09-08T16:00:00.000Z",
            "propositions": [
                {
                    "content": "read as much as you can to increase your knowledge base",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "read as much as you can to increase your knowledge base",
                    "concept_original": "others"
                },
                {
                    "content": "get a personal trainer who has experience of body building",
                    "concept": "bodybuilding",
                    "subconcept": "workout",
                    "content_typofree": "get a personal trainer who has experience of body building",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "start with 4 basic compound moves and practice them until you have perfect technique",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "start with 4 basic compound moves and practice them until you have perfect technique",
                    "concept_original": "workouts"
                },
                {
                    "content": "Choose a weight that is challenging and do as many reps you can (until failure).",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "choose a weight that is challenging and do as many reps you can until failure",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "You should be doing a minimum of 8 reps and if you manage more than 20 increase the weight.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "you should be doing a minimum of 8 reps and if you manage more than 20 increase the weight",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "Use a slow and controlled movement throughout each rep on each exercise.",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "use a slow and controlled movement throughout each rep on each exercise",
                    "concept_original": "workouts"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
                "views": 972,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I like the answers here for the most part and I'm going to carry on them just a bit further because it's fun for me.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Progressing on strength on the following 5 basic movement patterns will create the foundation upon which the house that your future Mr. Olympia titles will be built:  The squat, the deadlift, the overhead press, the bench press, and the barbell row (or any heavy, properly executed full range of motion upper body pulling exercise).</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Slowly progressing on strength on these exercises will gradually build this foundation.  This is the only way to accomplish the goal:  gradually.  Be accepting that if you are starting now, you have some work to do before your first contest.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Build a base of strength for approximately 6 months- 1 year (don't be bummed out by this, everyone has to do it) and then you can begin focusing on the finer nuances of body building vs. other strength training related pursuits such as strongman events, powerlifting, physique contest prep, etc...</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Do not make the same mistake that many make when they start of not focusing on the five major lifts I mentioned earlier.  I promise you'll be happy when you look back on this decision.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">And make it fun:  I can't stress this part enough.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-62563230-200-pnibcfzrvqewgjbsmmkfqnaloqmdkero.jpeg",
                "name": "Brian Haimes",
                "description": "works at Strength Training and Weightlifting",
                "urlEncode": "Brian-Haimes"
            },
            "date": "2014-11-12T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Progressing on strength on the following 5 basic movement patterns will create the foundation upon which the house that your future Mr. Olympia titles will be built",
                    "concept": "muscles",
                    "subconcept": "strength",
                    "content_typofree": "progressing on strength on the following 5 basic movement patterns will create the foundation upon which the house that your future or olympia titles will be built",
                    "concept_original": "muscles"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
                "views": 1200,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">First you get stronger using the big movements such as squats, deadlifts and presses. As you progress you learn/self teach the mind muscle connection and therefore how to properly isolate each muscle. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">At the same time you learn all you can about the muscles and how to train them reading books like Supertraining by Mel Siff.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Furthermore, you learn about proper nutrition from people such as Lane Norton.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">You then put it all together to look the best you can.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-63658357-200-gfmajyjiwxwiaolaulyhoouuejmoutxz.jpeg",
                "name": "Glyn Ward",
                "description": "Coach, PT, Lower Back Pain Specialist.",
                "urlEncode": "Glyn-Ward"
            },
            "date": "2014-11-05T16:00:00.000Z",
            "propositions": [
                {
                    "content": "First you get stronger using the big movements such as squats, deadlifts and presses.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "first you get stronger using the big movements such as squats dead lifts and presses",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "As you progress you learn/self teach the mind muscle connection and therefore how to properly isolate each muscle.",
                    "concept": "muscles",
                    "subconcept": "strength",
                    "content_typofree": "as you progress you learn self teach the mind muscle connection and therefore how to properly isolate each muscle",
                    "concept_original": "muscles"
                },
                {
                    "content": "Furthermore, you learn about proper nutrition from people such as Lane Norton.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "furthermore you learn about proper nutrition from people such as lane norton",
                    "concept_original": "diet"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
                "views": 659,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">First of all increase ur stamina with cardio exercises then start with stretching exercises like push ups,pull ups,etc.<br>Then start ur weight training with lower weights but make sure that ur stamina should be increased enough that u can workout for atleast 1.5 hours regularly<br>Take references from \"josef rakich\" and \"rob riches\" from their youtube channel</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-40859777-200-oynqwqpyizsqwccrmgbipftjpyiyiald.jpeg",
                "name": "Dhaval Mehta",
                "description": "whatever it takes",
                "urlEncode": "Dhaval-Mehta-20"
            },
            "date": "2014-10-02T16:00:00.000Z",
            "propositions": [
                {
                    "content": "First of all increase ur stamina with cardio exercises then start with stretching exercises like push ups,pull ups,etc.",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "first of all increase or stamina with cardio exercises then start with stretching exercises like push ups pull ups etc",
                    "concept_original": "workouts"
                },
                {
                    "content": "Then start ur weight training with lower weights but make sure that ur stamina should be increased enough that u can workout for atleast 1.5 hours regularly",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "then start or weight training with lower weights but make sure that or stamina should be increased enough that a can workout for at least 1 5 hours regularly",
                    "concept_original": "bodybuilding"
                }
            ],
            "collapsed": "true",
            "statisticsData": {
                "views": 962,
                "upvotes": 3
            }
        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Bodybuilding, in its own term, is a broad field. No doubt, bodybuilders who use natural and synthetic means to bulk up may bestow you with the inspiration you need. But it all depends on your body, food consumption, metabolism rate, and even your workout regime.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Before you undertake your journey to bulk up or pump iron, here are the </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.gqindia.com\" href=\"http://www.gqindia.com/live-well/fitness/5-mistakes-you-are-probably-making-while-building-biceps/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: bold; font-style: normal; background: none;\">bodybuilding tips</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span><span style=\"font-weight: normal; font-style: normal; background: none;\"> you can follow:</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">1.\tSet your goals and expectations</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">It is best to first set your goals and expectations as it will help plan your workout regime. If you are planning to go the long and natural route to bulk up, you will require a long term plan.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">2.\tEnsure that you get sufficient rest</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Body building is not easy on your body. You will be pushing it to its limits and stretching it to higher boundaries. With the same amount of energy, you will be punishing your body, you will also need to ensure that it gets sufficient rest to recover. Bodybuilding tips recommend you get at most 6 hours of sleep without any disturbance to ensure that your body is well revitalized for your next workout session.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">3.\tEat and eat right</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">With a bodybuilding workout, you are forcing your body to build mass. However, at the same time you need to eat a lot to provide your body with fuel for this growth. As a part of the bodybuilding tips, you need to aim for a minimum of 1g of protein per pound of bodyweight. Ensure that you have copious amount of fruit and vegetable serving at every sitting. The best way, to consume food, is to follow a strict diet suited to a bodybuilding regime. At the same time, ensure that you sufficiently hydrate yourself before or after your workouts.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">4.\tTraining</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">This is the crucial step to bodybuilding. For beginners who want to go about on their own training, look for an authentic source that will provide you with a workout regime that will suit your requirements. Aim for a regime that will provide you long term success, while providing you solid information on each form and technique. You do not want to be ‘THAT’ individual who builds larger muscles without power, only to end up looking like a fool when push comes to a shove. Focus your training on building a strong foundation with the basic movements, before moving to isolation exercises when you’ve built some solid, basic mass and strength.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: bold; font-style: normal; background: none;\">5.\tPersonal trainer versus self-training</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Here is the thing, you can find plenty of sources online and through books that will help you in strength training. But bodybuilding tips recommend opting for a decent strength coach, as he or she can observe your body and help you follow a strict regime in terms of your diet and workout. A good coach assesses your basic movement patterns, flexibility, and strength levels before designing a program for you.</span></p> ",
            "author": {
                "avatar": "https://qsf.fs.quoracdn.net/-4-images.new_grid.profile_default.png-26-688c79556f251aa0.png",
                "name": "Vinay Jha",
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            },
            "date": "2016-09-13T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Set your goals and expectations",
                    "concept": "others",
                    "subconcept": "goals",
                    "content_typofree": "set your goals and expectations",
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                },
                {
                    "content": "Ensure that you get sufficient rest",
                    "concept": "others",
                    "subconcept": "rest",
                    "content_typofree": "ensure that you get sufficient rest",
                    "concept_original": "others"
                },
                {
                    "content": "Eat and eat right",
                    "concept": "diet",
                    "subconcept": "eat",
                    "content_typofree": "eat and eat right",
                    "concept_original": "diet"
                },
                {
                    "content": "look for an authentic source that will provide you with a workout regime that will suit your requirements.",
                    "concept": "bodybuilding",
                    "subconcept": "workout",
                    "content_typofree": "look for an authentic source that will provide you with a workout regime that will suit your requirements",
                    "concept_original": "bodybuilding"
                },
                {
                    "content": "bodybuilding tips recommend opting for a decent strength coach",
                    "concept": "bodybuilding",
                    "subconcept": "workout",
                    "content_typofree": "bodybuilding tips recommend opting for a decent strength coach",
                    "concept_original": "bodybuilding"
                }
            ],
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            "statisticsData": {
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Diet takes a while to nail. You will have to experiment a bit to figure out what your body responds best to, in terms of macros, meal timing (do you prefer a few big meals or many small meals? Do you like doing your cardio fasted? how much food do you need/when do you need it to feel your best when you lfit? etc) and, of course, cutting and bulking cycles often take a few tries to really get comfortable with.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">As far as programs go, the main thing to keep in mind is that if you are physically capable, your program should predominately focus on squatting, bench pressing, overhead pressing, deadlifting, and rowing/chins. Doing other accessories to address weak points is fine, but don't get so stuck on accessories that it hinders your performance on big lifts. I would recommend checking out programs such as SS, SL, ICF 5x5, Reg Park's novice 5x5, ALL PRO or a couple others. Pick one, and stick to it until it has run it's course and you can't make gains on it anymore. After that, look into a more advanced routine and read up on periodization/programming theories. You should know enough about your body by then to get a little more creative.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Start basic with a solid foundation and build from there. I would be a lot bigger and stronger than I am now had I started out simple years ago. A complicated routine doesn't always make a better routine.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-1416630171-200-dkprgdjkulxeusojowaxxxkxfbzozzhf.jpeg",
                "name": "Healthy Choice",
                "description": "former Bodybuilding Trainer at Muscle Strength and Fitness",
                "urlEncode": "Healthy-Choice-5"
            },
            "date": "2021-02-03T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Diet takes a while to nail.",
                    "concept": "diet",
                    "subconcept": "nutrition",
                    "content_typofree": "diet takes a while to nail",
                    "concept_original": "diet"
                },
                {
                    "content": "your program should predominately focus on squatting, bench pressing, overhead pressing, deadlifting, and rowing/chins",
                    "concept": "workouts",
                    "subconcept": "exercises",
                    "content_typofree": "your program should predominately focus on squatting bench pressing overhead pressing dead lifting and rowing chins",
                    "concept_original": "workouts"
                },
                {
                    "content": "Start basic with a solid foundation and build from there.",
                    "concept": "others",
                    "subconcept": "motivated",
                    "content_typofree": "start basic with a solid foundation and build from there",
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Right there with you dude, I'm 32 and I'm just starting to pick up muscle work. I'm cursed with a body that refuses to build muscle tissue, but your body can't fight biology.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">After talking to my fitness friends they recommended circuit exercises and sites like Nerd Fitness.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.nerdfitness.com\" href=\"http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">Beginner Body Weight Workout: Burn Fat, Build Muscle</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I'm using that circuit, and it takes me about 30 minutes to complete (not including warm up, and stretching). I like how it hits lots of major muscle groups in rapid succession. And if you improve your posture and execution you can really feel it.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Still I'm only just into it by a few weeks, so I'm by no means an expert, but you asked! :) Good luck on your own journey, it's awesome you understand the importance of fitness at a much younger age than many (including myself!). It will serve you well.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-14702607-200-JNcepB9VWCYEBMFW8B11xxvLKoONNny4.jpeg",
                "name": "Taylor Bradford",
                "description": "Father, Financier, Dude",
                "urlEncode": "Taylor-Bradford"
            },
            "date": "2014-09-07T16:00:00.000Z",
            "propositions": [],
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                "views": 1100,
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Difficult work and assurance is the mystery behind Rob Youells' prosperity. These days it is outrageously elusive somebody who is sufficiently committed to achieve everything they could ever hope for yet Rob Youells is the encapsulation of difficult work. Ransack began lifting loads and would have liked to win the top weight training titles and with simply the will and assurance he had the option to accomplish it.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">for more info: </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.healthtipslive.com\" href=\"https://www.healthtipslive.com/rob-youells-plethora-of-talent/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: bold; font-style: normal; background: none;\">Rob Youells Bodybuilder</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-1245596225-200-rrgbzwevnjsegkggtzuyicrdlzprrjzq.jpeg",
                "name": "Shradha Kapoor",
                "description": "",
                "urlEncode": "Shradha-Kapoor-58"
            },
            "date": "2021-01-03T16:00:00.000Z",
            "propositions": [],
            "collapsed": "true",
            "statisticsData": {
                "views": 42,
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Respect the iron.  Use proper form. Master the lift before increasing your weight.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Poor form will cause you to develop more slowly and quite possibly injure you.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Use perfect form every time.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-21562598-200-jjjhykpulgnbyifitzekphhqmdwjeggg.jpeg",
                "name": "Bart Loews",
                "description": "lifelong swimmer, avid runner, yoga practitioner, passionate exercise enthusiast",
                "urlEncode": "Bart-Loews"
            },
            "date": "2015-05-11T16:00:00.000Z",
            "propositions": [
                {
                    "content": "Use proper form.",
                    "concept": "steroids",
                    "subconcept": "forms",
                    "content_typofree": "use proper form",
                    "concept_original": "steroids"
                },
                {
                    "content": "Master the lift before increasing your weight.",
                    "concept": "bodybuilding",
                    "subconcept": "weights",
                    "content_typofree": "master the lift before increasing your weight",
                    "concept_original": "bodybuilding"
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            "collapsed": "true",
            "statisticsData": {
                "views": 373,
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">A2A</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">It's up to you if you want to hire a personal trainer, but that's not needed.<br>I would say the best site to follow would be </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"bodybuilding.com\" href=\"http://bodybuilding.com/\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">http://bodybuilding.com</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span><span style=\"font-weight: normal; font-style: normal; background: none;\"><br>That's the the only site i follow really closely, elliot hulse is also a great guy to follow on you tube as I feel he gives really great advice. apart from these too I hardly follow any other ones. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I feel that it's the simplest and best site out there is. As far as starting out is concerned just try one one of the beginner programs you can find there and stick to it for the duration of that program. Do not give up in the middle saying you are not getting the kind of results you want. Some times you might not get the results even at the end of that program as most of those programs are maybe 2-4 months. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\"><br>The main thing you will learn at the end of the program is though sticking to a diet, some basics about lifting and importance of form among various exercises.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I personally started out with kris gethin 12 week trainer as it had videos for every single workout day and it helped me with my form initially. Initially i didn't know much about diet and followed the exact same thing he suggested but reduced portions compared to what was published over there as I weighed less. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">While I was doing the workouts I was constantly researching on the side about nutrition and different exercises and how I was responding to those different exercises in different ways and how some of the popular exercises might not be good for you because of your body type. It took almost a year and finally now I feel like I am at a level where I can design a program for myself and change it up according to my needs. </span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">There is no secret program to getting the best results or the perfect diet. It all depends on your body and you have to try a lot of things to find out your ideal requirements.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">A final article I recommend to read. It makes some great points and some useful tips to create a diet. You could use this as a base for planning your diet.<br></span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.simplyshredded.com\" href=\"http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> ",
            "author": {
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                "name": "Homan Krishna",
                "description": "Follow some well knowledged bodybuilders and read quite a bit about bodybuilders",
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            "date": "2014-09-08T16:00:00.000Z",
            "propositions": [
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                    "content": "It's up to you if you want to hire a personal trainer, but that's not needed.",
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                    "subconcept": "workout",
                    "content_typofree": "its up to you if you want to hire a personal trainer but that is not needed",
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                },
                {
                    "content": "sticking to a diet",
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            ],
            "collapsed": "true",
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Show up to the gym and get to work!  You will learn as you go. Watch videos of workouts online or ask a big meathead at the gym for advice. They love to talk about lifting weights. If you ever read about famous bodybuilders, they always started in a garage or something doing push-ups and then lifting weights. Best way to start is do just that, get in a gym and pick up some weights. Look around and copy what the big dudes are doing.</span></p> ",
            "author": {
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                "name": "Scott Harwood",
                "description": "Denver Personal Training and Fitness Boot Camps",
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            "date": "2014-11-05T16:00:00.000Z",
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                {
                    "content": "Look around and copy what the big dudes are doing.",
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">You don't need a personal trainer.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Start with </span><span style=\"font-weight: bold; font-style: normal; background: none;\">P90X</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Keep pushing \"Play\" and stick to the program.  It's a comprehensive 90 day program, that comes with a meal guide and access to a forum where you can draw motivation from others going through the same process.</span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">That should get you back in shape, as well as build a solid foundation.<br>Once you successfully complete the </span><span style=\"font-weight: bold; font-style: normal; background: none;\">P90X </span><span style=\"font-weight: normal; font-style: normal; background: none;\">program, switch to </span><span style=\"font-weight: bold; font-style: normal; background: none;\">BodyBeast</span><span style=\"font-weight: normal; font-style: normal; background: none;\">.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-3845882-200-qdgqqlnbddrtsgwozgulixyflmcbgrto.jpeg",
                "name": "Mike Peters",
                "description": "Problem Solver & Entrepreneur. Generated $1 Billion in sales",
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            "date": "2015-01-25T16:00:00.000Z",
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        },
        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 1em; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">I recommend you a book which can help you <br></span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"www.flipkart.com\" href=\"http://www.flipkart.com/new-encyclopedia-modern-bodybuilding-bible-bodybuilding-fully-updated-revised-english/p/itme37jy9ktpggek\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised (English) - Buy The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised (English) by Arnold Schwarzenegger Online at Best Prices in India - Flipkart.com</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> <p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">It depends what do you want to achieve, what is your body type, genetics , how much time and money you can spend. This book may help you in choosing your plan in terms of exercise &amp; diet.<br> &amp; the most important thing is motivation. <br></span><span style=\"font-weight: bold; font-style: normal; background: none;\">Keep yourself motivated everyday.</span></p> ",
            "author": {
                "avatar": "https://qph.fs.quoracdn.net/main-thumb-60488926-200-rpkqxhoqcchxlsfndcdgmfxgccykfqjr.jpeg",
                "name": "Rajat Joshi",
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            "date": "2015-05-18T16:00:00.000Z",
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            "collapsed": "true",
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Get the book, Starting Strength, </span><span class=\"q-inline\" style=\"box-sizing: border-box; display: inline;\"><a class=\"q-box Link___StyledBox-t2xg9c-0 roKEj QTextLink___StyledLink-sc-1ho51qd-0 gwAtHk qu-cursor--pointer qu-hover--textDecoration--underline\" title=\"amzn.to\" href=\"http://amzn.to/1rGKNPd\" target=\"_blank\" rel=\"noopener nofollow\" style=\"box-sizing: border-box; border-radius: inherit; font-weight: normal; font-style: normal; background: none;\">Mark Rippetoe, Jason Kelly: 8601200457957: Amazon.com: Books</a><span class=\"q-inlineBlock qu-verticalAlign--text-bottom\" width=\"16px\" name=\"ExternalLink\" style=\"box-sizing: border-box; display: inline-block; width: 16px; height: 16px; flex-shrink: 0; line-height: 0; margin-left: 2px;\"><span class=\"CssComponent__CssInlineComponent-sc-1oskqb9-1 Icon___StyledCssInlineComponent-sc-11tmcw7-0 bxnMMA\"><svg width=\"24px\" height=\"24px\" viewBox=\"0 0 24 24\"><g id=\"external_link\" class=\"icon_svg-stroke\" stroke=\"#666\" stroke-width=\"1.5\" fill=\"none\" fill-rule=\"evenodd\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><polyline points=\"17 13.5 17 19.5 5 19.5 5 7.5 11 7.5\"></polyline><path d=\"M14,4.5 L20,4.5 L20,10.5 M20,4.5 L11,13.5\"></path></g></svg></span></span></span></p> ",
            "author": {
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                "name": "Chuck Gehman",
                "description": "I do CrossFit almost every day",
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            "date": "2014-09-09T16:00:00.000Z",
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        {
            "html": "<p class=\"q-text qu-display--block\" style=\"box-sizing: border-box; margin-bottom: 0px; overflow-wrap: anywhere; word-break: break-word; direction: ltr; text-align: start;\"><span style=\"font-weight: normal; font-style: normal; background: none;\">Be very vary focused. Set short term realistic goals. Start lifting.</span></p> ",
            "author": {
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                "name": "Hemant Singh",
                "description": "lives in Fitness",
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