Body Building

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
Dietary Supplements
What About Steroids?
Body Builder Beware
Charting Your BMI
Body Building Tips
Resources

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 a regimen.

You can begin by defining your objective. Why are you interested in body building? What do you hope to accomplish? What is your ultimate goal?

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 to begin.

While the details and sequential recommendations for body building vary there are some basic questions that apply to the process no matter what program 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 of your muscle and body building lifestyle. It is indeed a lifestyle and you must be prepared for the rigors of 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 blood pressure) or doing too many repetitions can be extremely harmful.

BODY BUILDING FACILITIES AND EQUPMENT

Where do you begin? Fortunately, there are more choices available today than in any other time in history. The fitness craze has opened many doors of 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 to 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 greeting places.

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 before signing.
• 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 after signing?
• 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 beware if the club asks for your credit card number or deposit check before you have read the contract.