What is natural bodybuilding?

Natural bodybuilding, bodybuilding program, bodybuilding workouts, muscle building workout, bodybuilding workout plan, muscle building program, lean muscle workout, agility training, core strength exercise

Photo by Victor Freitas on Unsplash

You’ve probably seen a lot of talk online regarding ‘natural’ bodybuilding and might – at some stage – have wondered what it’s all about.

If you’re keen to get into the best possible shape you can AND you want to do it without the dubious ‘benefits’ and honestly pretty terrifying side effects of chemical enhancers then natural bodybuilding is exactly what you’re looking for. 

In basic terms, natural bodybuilding is a combination of hard work, good nutrition and the right program of exercises. 

Natural supplements, like protein, are fine. Chemical enhancers, like steroids, are not. If you’re thinking of getting seriously into natural bodybuilding and want to look at competing you should check out the whole list on the World Anti-Doping Agency website. <link> https://www.wada-ama.org/

Benefits of natural bodybuilding

Natural bodybuilding = natural shape

We’ve all seen the ‘Roid Boys at the gym – you know, the ones who look a bit like balloon animals. They’re usually massively out of proportion and top heavy and you get the feeling they’re just totally out of balance most of the time and are at risk of falling over. 

Natural bodybuilders, on the other hand, tend to have a far more ‘ripped’ and natural shape. That’s not to say you can’t get massive – you absolutely can. But because you’re going to have to work hard to get it, and it’s going to take some time to get there, you’re going to wind up with a whole lot of ripped lean muscle mass and a far more natural, symmetrical shape.  

No nasty side effects

When you look at the side effects of most performance enhancing drugs, it’s hard to see why anyone would ever want to go anywhere near them. Sure, you’re going to get massive gains fast but boy, the damage they do to your internal organs, your libido, your mood and your general wellbeing are pretty brutal. Side effects of steroids include: 

  • Liver damage
  • Increased risk of heart disease
  • Overall enlargement of internal organs (read: they have to work harder and wear out faster)
  • Drop in libido (and a lack of ability to ‘follow through’ even if you are interested)
  • Testicle shrinkage, lowered sperm count, possibly total infertility
  • ‘Roid Rage 
  • Moodiness 
  • Hair loss or excessive hair growth
  • Acne 
  • Water retention
  • Increased blood pressure

Seriously, is getting bulky faster really worth risking all that? 


Not that you should get all caught up in what other people think of you, but when people see you putting the hard work in, the props they give you for the results you get mean a whole lot more. And you’re going to respect yourself a lot more for not taking the ‘easy’ route as well. 

Top tips for a better natural bodybuilding program

Be patient

Building natural bulk is going to take time, but working out every single day isn’t going to get you there faster. Your best results will come from having a workout-rest-repair approach. Every natural muscle building programis based around the same formula: the muscle being worked and then given time to rest and repair. You just can’t shortcut this process if you want to take the natural approach.

Give your diet a makeover

Great results are fuelled by great nutrition – and this goes a lot further than just having a protein shake before or after you workout, and it’s not a one-size-fits-all thing. If you’re serious about wanting to build lean muscle or bulk up with natural bodybuilding then it’s definitely worth having a chat with a sports nutritionist who will be able to work out your personal base metabolic rate to calculate your optimum caloric intake so you can make sure you’re eating to it. They should also be able to help you with meal planning so you can incorporate the most nutritionally beneficial foods to support muscle repair and growth and make sure you’re eating the right things at the right time (ie: meals for workout days and meals for rest days). This is super important if you are vegetarian or vegan – because may need to look at certain supplements to make sure you’re getting all of the micronutrients and macronutrients your muscles will need. 

Take a wholistic approach

Getting ripped is not just about lifting heavier and heavier weights. Sure, you’ve got to increase the amount you lift as it gets easier for you to lift it, but you also have to look at your whole body. There’s no point having massive arms and shoulders if your core is weak or if you’re not flexible enough to bend over to tie your shoes. Lifting is important for getting those massive gains, but stretching, balance work and cardio are going to be the things that left you keep lifting for longer. Take the time to warm up and cool down. Stretch (this is best done after your muscles have warmed up). Throw some cardio into the mix by setting up a circuit at home with things like a skipping rope and some of the agility training that pro basketballers use. Agility drills normally need minimal equipment, but will absolutely keep you on your toes. You might even want to have a shot at some core strength exercise like yoga or pilates to help with your core and balance. All these things are going to keep you injury free and improve your overall condition, so make sure you work them into your routine. 

In short, with natural bodybuilding, it’s 100% possible to bulk up and build quality lean muscle without using any harmful chemical enhancements. And the added bonus is that without having to worry about all those nasty side effects, you’ll be able to enjoy all the rewards that come from working so hard.

Getting back to basics -core strength military-style exercise

Today, the world is moving fast with various forms of technological and developments happening daily, but people forget to look after themselves or care for their health or just cannot seem to find the time. Though the technology boom is in many different aspects of life, it is a curse when most people are getting lazy with the assistance of technology. Apps saying you have walked for kilometers when it is in your pocket while using a drill measuring the drill movement or vibrations as a registered exercise. We all are a creature of habit by nature, the human body has to have some type of regular practice or exercise to sustain health. This will regularize the joints and flow of your natural body fluids to help to enjoy sound health. Just take a minute and think of the time you spend from dawn to dusk. Most of the time, you deal with smartphones or computers to get work done. So, you need to care for the strength fitness through different activities you can do like exercise.

When speaking about the strong cardiovascular exercise, the exercise carried by the military people cannot be denied. They will be involved in lots of hard exercises that are not even possible to imagine but the common people. During the time of practice or training, they need to adapt to different prevailing conditions and different changes in their lives. This practice includes lots of stretches, weight lifting, running, swimming, etc. all these activities will reshape the body to make them fit and healthy. Continue reading to know some exercises carried out by the people in the military. 

Train to different prevailing conditions of weather, sleep deprivation, hunger just to name a few and different changes in their lives like emotional hardship. It is basically learning to control your mind. This practice takes time also includes lots of stretches, weight lifting, running, swimming this also takes commitment. These activities will reshape the body to build it up to make them fit and healthy. Continue reading to know some exercises carried out by the people in the military. 

Basic cardio exercise  

For the person in the military, they need to be strong with stamina and have a healthy mind. When they do not fulfill this qualification, they can be disqualified from the department or given other physical training to help them cope with an ever-changing lifestyle. So, they can run for at least 2.4 km at any given time they choose. There is also a certain time limit for finishing the discovery. This is also a great exercise if you need to be if they need to maintain their cardio life. 

Walk for the long-distance with the strength workout

As per the good core workouts, they need to get up early in the morning and walk for miles. It might be plains, hills, glacier slides carrying a pack on there back. They need to walk for long distances for sustainability and endurance. This will help them to shed excess weight and travel if there is no assistance for any vehicles. When it comes to the soldiers in the military, they need to travel for long distances in groups. So, this will help them accordingly. In the strength training program, walking is the most important exercise that is considered for the military people. 

The gain of muscular strength.

Military people do hardcore muscular exercises by pushing, up-lifting, stretching the core muscles with the help of certain exercises, machines & bars, etc. This resistance training makes their muscles strong for practical conditions. This type of exercise is very crucial for army men to keep themselves fit and strong. These practices are time-consuming but the results are very much satisfactory. Getting into the war situations are helped by the power gained by an army person to tackle the uncertain circumstances.  

Even during the training period, the army men will be asked to climb the mountain with a huge bag of salt, which weighs so much. This is considered as the resistance training to make them strong. They need to lift, drag, push, and carry the heavy loads. Even if they are hurt they need to deal with it and proceed with the next training. When they need to be successful with these types of exercise, along with the physical strength, the determination is also equally important. 

The climbing experience

They climb the tree, mountain, and some ropes in the workout areas. They need to go up, down, and sideways both fast and slow. Sometimes, their hands should be holding the pieces of stuff as well. This needs enough concentration and strength to achieve the goal. These types of cardio exercises make them physical strength and face enemies from different aspects. 

Cardiovascular fitness 

Just like muscular strength, army men need to have flexibility & fitness. Cardio exercises are easy to be adopted and it can be practiced anywhere, anytime. Although, the best time for doing cardio is in the morning or in the evening time. But it can be exercised anytime in a day. There are several combinations of military people do in the natural environment and at the gym. Running, rope skipping, push-ups, burpees, etc. are some of the cardiovascular exercises.  

Crunches & Crumbles

It is the most difficult exercise to do among all as it takes a long time to shape the abdomen and waistline. Crunches and crumbles are practiced in repetitions to get the 6pack abs shape on the stomach area. It is very important for every army man to have solid abs on this body part as it helps them to endure the pain of any hit during war or barehand combat with their enemies. Army people use different combinations and levels to do crunches.    

Golf Core Workout

Just like any other core exercises golf core workout is also very effective to gain the required strength. For a military person gaining the advance level in golf, core workout helps him in performing other military physical tasks and perform in the physical test effectively.

Strengthening through planks

Planks are the kind of is an isometric core strength exercise that helps the army to gain arm strength and to reduce the excessive weight from the stomach area. Although, planking works on the overall body from the head to toe. It is a position where the practitioner holds the posture in the push-ups style holding the body on elbows and toes. The more time one holds the position more it makes an impact on his body. It is very much helpful during battle combat.

This is one of the common types of work out that is recommended for everyone to increase their stamina. When it comes to the armed forces this will help them to equip themselves to fight against the enemies and be energetic. 

Workout without machines and equipment

There are different exercises that are performed by military forces to keep himself fit, fast and muscular. No weight workouts are extremely effective in certain body parts. Running & jogging, cycling, skipping, swimming, jumping, push-ups, chin-ups, planks, etc. are some of the workouts normally army people do to keep them fit for the tests.                                                                             

This might seem to be too obvious, but this is also included in the beginner core workout. This type of exercise shadow boxing will make them more active and adapt to the condition of the environment and make them mentally good. This is also for them to be relaxed and make a good time to enjoy the environment. 

Cardio exercise 

There are certain heavy aerobic exercises that will elevate the breathing and this will be done at least twice or thrice in a week. They will spend 30 minutes every day for these kinds of exercise. Further, some process like sprinting is the best option for such kinds of cardio workouts.  You need to follow some pattern like the 2 minutes of jogging, sprint for 1 minute. Repeat this for around 5 times and continue it for 15 minutes. Then you can walk for at least 3 minutes to repeat it for 4 sets of times to completely enjoy the no weight workouts. 

Types of Tests 

There are different physical and mental tests an army man needs to go through. As per the standard norms below mentioned are some of the tests for the military personnelNeurological disorder

Mental capabilities

Physical body check-up (Brain, Eyes, Hearing, Dental, Neck, Sinuses, Chest, Lungs, Heart.

Blood & cellular tissues test

Abdominal organs test

Psychiatric test

Overall speed, strength and flexibility test

How these core strengths help the military

It is necessary for a military man to be mentally & physically fit. There are different methods and good core exercises to improve their core strengths. During the selection procedure, every individual needs to go through different core strengths-based tests. After gaining a certain level these all core strengths help army man to perform his duty and tasks effectively. During the war situations, he needs to be fast, intelligent, skillful, and muscular to win the battlefield.

Not only on the battlefields but these skills also help the military to be disciplined, physically fit & mentally healthy throughout their life span. The physical and mental strength fitness is the base factor for personnel to fit in different roles like a learner, an army professional, a commander, a trainer, a fighter.

Above mentioned core exercises are not only important for army man but these are equally important for a layman too to gain muscle and mental strength for their life goals to be achieved effectively. As per the military standards and norms an individual goes through different training modules and strength training program. Later, they are judged on different parameters through standard test formats. For their continuous growth and motivation, they need to keep themselves fit and intellectual.

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