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1. 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.

2. What Should You Do First?

3. 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.

4. How May You Set Goals?

5. 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:

6. 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.

7. 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.

8. 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.

9. How Do You Keep A Journal?

10. 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.

11. What Foods Should You Avoid?

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

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

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

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

16. What Can You Eat?

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

18. 2. Grilled or baked chicken or fish.

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

20. How May You Begin Body Building?

21. 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.

22. What Other Exercises Should You Do?

23. 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.

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

25. 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.

26. Want to Discover More?

27. 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.

28. Good Luck with your Body Building Training Program!

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