Table of Contents
Table of Contents
Introduction to Body Building
History of Body Building
Basics of Building Muscle
Body Building Facilities
Building A Home Gym
Body Building Routine
Diet and Body Building + Recipes
What About Steroids?
Body Builder Beware
Charting Your BMI
Body Building Tips
BASICS OF BUILDING MUSCLE
There are as many varied opinions on what “plan” one
should follow to build muscle as there are people who have those
opinions. On one thing they do agree, however. You must have
You can begin by defining your
objective. Why are you interested in body building? What do you
hope to accomplish? What is your
If this sounds like “Goal
Setting 101,” guess what?
It is! You need to clearly define your “why” before
you can move on to “how.”
It’s all about commitment
and belief. There is an abundance of information about how to begin
and conduct your journey, but
without a burning desire to achieve, you are doomed to
inevitable failure. First things first.
-Before you even think about
your exercise routine...
-Before you begin researching a nutritional program...
-Before you shop for supplements...
Ask yourself the following questions:
Do I believe this is possible for me?
Am I willing to focus, commit and do whatever it takes?
If you answered “yes” to
these two questions, the seed has been planted and you are ready
While the details and sequential
recommendations for body building vary there are some basic questions
that apply to the process no
you choose to follow.
How do I build muscle?
How do I strengthen muscle?
Am I healthy enough to begin a muscle building routine?
What should I eat?
How often should I eat?
Should I eat at different intervals throughout the day?
Is there a specific diet for building muscle?
How many calories should I eat?
Should I take supplements?
In the following chapters we
will endeavor to present you with an overview that will assist
in preparing you for the launch
body building lifestyle. It is indeed a lifestyle and you must
be prepared for the rigors
change, not only to your body, but mentally as well.
You should always check with
your doctor before beginning any exercise program. Lifting too
much weight (especially for
people with high
or doing too many repetitions can be extremely harmful.
FACILITIES AND EQUPMENT
you begin? Fortunately, there are more choices available today
than in any other time in
history. The fitness craze
has opened many
opportunity and alternatives for the average person seeking
a healthier lifestyle. This
is a serendipity for the serious body builder. The “corner
gym” is fast
becoming as popular as the “corner pub.”
There was a time when the only “equipment” a
serious body builder had were barbells and benches. Often a trip
the gym meant entering a dark,
cave-like atmosphere in a less than desirable area of larger
cities. By contrast, the gyms of today are usually bright,
cheerful, open facilities boasting the
latest in equipment and amenities. You can find them in
the most upscale neighborhoods and double as popular meeting and
Most offer a variety of membership
packages and many will offer a brief trial period allowing you
to “test” the
facility to determine if it meets your needs.
When you do make a decision to
join a fitness facility, there are a number of points to consider.
Choosing a quality fitness facility
or health club requires caution. The following guidelines can help:
• Shop around. Ask friends, coworkers, and your physician for recommendations.
• Call several clubs to find ones that match your interests and budget.
• Visit the club at the time of day you will use it.
• Talk to members and staff.
• Are the hours and location convenient?
• Does the club have facilities and services that suit your needs?
• Are the equipment, exercise areas, and locker rooms clean and well-maintained?
• Is the facility overcrowded?
• Does the club limit new membership to prevent future crowding?
• Is the atmosphere friendly?
• What are the qualifications of the staff?
• Do they have appropriate education and training?
• Do they take an interest in and assist with individual goals and progress?
• Carefully consider the contract. Take a copy home to read thoroughly
• Stay away from
clubs that pressure you to sign on the spot!
• Does the contract list all services and facilities? All oral promises
should be written.
• What is the total cost and payment schedule, including enrollment fees
and finance charges?
• Do some services cost extra?
• How long is a membership term? A short-term membership is usually best
in case you find yourself unmotivated or the club closes.
• Does the contract allow for a try-out period? Will the trial fee be applicable
to longer-term membership?
• What are your cancellation and refund rights if you move, become disabled,
or the club closes?
• Does a three-day cancellation policy apply if you change your mind shortly
• Make sure the club has met state bonding and licensing requirements.
Finally, never sign up with a
club that has not yet opened despite any special discounts. And
the club asks for your credit
check before you have read the contract.