It’s quite obvious, that the ultimate goal of serious gym-goers, is bodybuilding. We’re not talking about the sport here, where men and women in bulk, are being showcased. What we’re talking about, is natural bodybuilding, the newest health regimen, where the muscles of the body are developed, the natural way.

Now, by natural bodybuilding, we mean exactly that. No steroids, no drugs, and no so-called “light” muscle enhancers. Natural bodybuilding is just plain old exercise and good, old healthy diet.

The Strategy Of Natural Bodybuilding Regimen

Well, we all know that no self-respecting bodybuilder goes without a proper training program, as guide. After all, bodybuilding is defined partially, by how a person trains. For natural bodybuilding, there are three basic strategies: weight training, good nutrition, and rest.

Resistance weight training, in natural bodybuilding, leads to microtrauma of the muscle being trained. Microtrauma in turn causes muscle soreness, called Delayed Onset Muscle Soreness (DOMS). The repair process of microtrauma, is what causes anabolism, or muscle growth.

Below, are four rules to follow, in any natural bodybuilding program:

a) Sessions should be short. The maximum number of minutes should be sixty, since after this, hormone levels for muscle building and growth, begin to drop off.

b) Rests between sets should be minimized, to around 60-90 seconds, for cardiovascular purposes and better muscle voluminizing effect.

c) Sets should be 6-15 cycles, for each exercise. This helps maximize growth hormone levels and increases circulation, of blood and nutrients.

d) And lastly, natural bodybuilding should be progressive training.

Now, of course, for muscle to grow and repair itself, it would need something to fuel the process. This is where nutrition comes in. The average bodybuilder needs 500-1000 calories, per day and natural bodybuilding enthusiasts, require around the same figure in calorie-intake.

Natural bodybuilding enthusiasts, take in complex carbohydrates, as opposed to simple sugars, as their major calorie and energy source. It is imperative that natural bodybuilding aficionados, keep in mind, that too much consumption of simple sugars, may lead to fat, rather than muscle development and in extreme cases, can even cause Type II diabetes.

Protein is another key nutritional value, for natural bodybuilding, as it helps build and develop the muscles. Every natural bodybuilding follower, should take in one, to two grams of protein, per pound of bodyweight, to achieve maximum body development and recovery. The best sources of natural protein, are chicken, whey, and egg whites, which are preferred by almost all natural bodybuilding buffs, for their low fat value.

The third basic component, of natural bodybuilding, is rest. The quality and quantity of sleep, a bodybuilder gets, can very much affect the success of his natural bodybuilding regimen. Rest gives the body the opportunity to recover and build.

Now, as you probably already know, natural bodybuilding is far from rocket science. It is as simple as one-two-three. And I mean that, literally.

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Clinton Robson is a South African fitness fanatic and is a qualified Personal Trainer. He has completed a contract to run the gyms on cruise ships. He has done a special higher level course and qualified as an Exercise Specialist, or Conditioning Coach. He works in 2 local gyms, assisting the staff with clients and training plans. He has been working out regularly, since 1996. Visit his blog Fitness And Fatless at