The most demanding part to beginning a Body Building Program is to get started. Learn what to do, before you lift

the weights. We will also discuss: How to record your progress, your new Diet and Meal Plan and building your

Fitness Program.

What Should You Do First?

The first thing to do: you need to see your Doctor. If you haven't exercised in a long time, a physical examination may disclose some probable problems. If you have high

blood pressure, heart problems or diabetes; then, a physical examination will determine if you can do a body

building program. Either way, make sure that you are fit to do the workouts.

How May You Set Goals?

You need to set a goal for your Body Building Program. What would you like to carry out? On setting your own rules, you are more likely to keep them. Make sure that

your goals are:

1) Realistic - Do you have the time to do all of this? If you travel a lot or have a busy schedule, set your goals to

accommodate what you can do.

2) Attainable - I can lose 50 lbs. in six months, instead of 250 lbs. in five years. Cut up the big goal; so, you don't get

discouraged.

3) Practical - Do I have the resources to do the job? If you are working out at home, you will have to procure the free

weights, exercise mat and other equipment. Not having the resources will only delay your program.

How Do You Keep A Journal?

A Journal is an outstanding tool to write down your progress and to alter your program to meet your goals. A

Journal might list weekly records for your weight, exercises and workout routine. You may record what you eat,

everyday. With a Journal, you will be more conscious of your food intake.

What Foods Should You Avoid?

Try to avoid the foods that might dynamite your body building program. They contain:

1. White Flour Products alike white bread, flour spaghetti, potatoes and rice. These carbohydrates turn to sugar in

your digestive system.

2. Fried foods like fried chicken, chicken fried steak and French fries all contain fat.

3. Refined Sugar Products like soda, diet soda, fruit drinks, cookies and cakes.

What Can You Eat?

1. Whole Wheat Flour Products equivalent to whole wheat bread, whole wheat spaghetti, brown rice and sweet

potatoes.

2. Grilled or baked chicken or fish.

3. Water, low calorie fruit-flavored water, and add more fruits and vegetables to your diet.

How May You Begin Body Building?

The best way to start Body Building or Weight Lifting exercises is to go to a gym or fitness center. Have the

trainer show you the equipment, initially. In the week ahead, have the trainer critique your form and technique on these machines. At first, use the light weights. Make sure that you have the form and technique are correct,

before moving on to the heavier weights.

What Other Exercises Should You Do?

On alternate days, you can begin your aerobic exercises. You might start on the treadmill or stationary bike. These machines are geared for beginners, so start out slow and

build up from there.

After your body building workout, you could work your Abdominal (Core) Exercises. Sit-ups and leg raises help to

flatten your tummy.

Stretching is also important, after your body building workout. Stretching helps to relax the "warm

muscles" used in the workout. You could prevent muscle strain and muscle spasms.

Want to Discover More?

By beginning your body building program, you are on your way to achieving your goal. You have built the base, and

now it's time to start seeing results.

Good Luck with your Body Building Training Program!

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