2. Wear comfortable but well fitting clothing while using the treadmill. Loose clothing trapped between the railings is a common source of injuries.

3. Always take time to understand the console and the various options. Ask a trainer or an expert to explain it to you the first time. It is important to know the location of the pause and stops buttons, so that the user can stop the tread if the necessity arises.

4. Always stand on the side rails, and not on the running deck while starting a treadmill. Then plant one foot to get the rhythm, and then put the other foot on the deck.

5. It is important to start with lower speeds and inclines to start with and then to gradually progress over a period of days as the user is more comfortable. Remember never to look at the speed levels of your gym partners and compare it with yours or try to keep pace. Keep your own pace.

This is totally false. Your body building regimen needs to include the proper balance of calories, protein, carbohydrates and fat. Extra protein along with other essentials are important to compensate for the calories you burn during your workout. Other necessities for good nutrition for the bodybuilder are Calcium, Iron, Magnesium and Sodium to name a few.

It is believed that protein works well for a bodybuilder if it is combined with carbohydrates when taken. While at least 200 grams of carbohydrates taken daily are required to adequately accommodate the protein intake, a 200 pound bodybuilder should take in 300 grams. More carbohydrates than protein for each meal facilitates the absorption of the protein.

We all know that milk, egg, meat, soy, casein and whey are good sources of protein. A bodybuilder need not sacrifice quality in his daily meal planning. Just to prove it, here are several recipes that meet all the requirements of nutrition for an active bodybuilder without sacrificing taste.

Indonesian Chicken (Serves 2)
Ingredients
8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Coriander leaf (dried cilantro, Chinese parsley)
1 tsp curry powder

Directions
In non stick sauté pan combine onion, jalapeno pepper,
spices, milk and chicken. Poach (lightly simmer) until
chicken is done. Mix cornstarch with a little water to dissolve
the add to pan an cook for 3-5 minutes. In a separate
pan cook cabbage and red peppers in oil until tender. Divide
cabbage between 2 plates and top with chicken. Serve
immediately
Nutritional Information
Calories (Per Serving) – 475.5
Protein (g) – 39.5
Carbohydrates (g) – 45
Fat (g) – 16.5
Carb – Protein – Fat % Ratio 37-33-30

Chocolate Banana Protein Bars – 8 Bars
Ingredients
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo’s choice oil blend
60 g Designer Whey Chocolate flavour ( or equivalent
brand)

Directions
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan.Bake at 300 for 25 minutes or until firm, leave
until cooled slightly then cut to size. We have made these
into 8 small bars, but you could easily make into 4 larger
ones, with double the protein , so around 23g protein per
bar. If you don’t want the fat replace the Udo’s oil with
unsweetened applesauce. It will taste just as good and still
retain the moist but firm texture.

Nutritional Information
Calories (Per bar) 188.32
Protein (g) 11.05
Carbohydrates (g) 27.94
Fat (g) 4.56
Carb – Protein – Fat % Ratio 57-22-21

Cheesy Scrambled Eggs
Ingredients
4 tbsp 4% (Borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black olives
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach
Directions
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red pepper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.

Nutritional Information per serving
Calories 356
Protein (g) 38
Carbohydrates (g) 12
Fat (g) 16.5
Carb – Protein – Fat % Ratio 14-44-43-21

Fish Sandwich
INGREDIENTS

1 loose-leaf of lettuce
2 slices multi-grain oat bread
3 0z orange roughly cooked
1 slice tomato red, ripe , raw approx 1/2” thick

DIRECTIONS
None.

NUTRITIONAL INFORMATION

Calories 323
Protein (g) 24
Carbohydrates (g) 51
Fat (g) 3.5
Carb – Protein – Fat % Ratio 61-29-10

Spicy Turkey Chili
(4 servings)
INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (Honeysuckle White)
822 grams Stewed Tomatoes, Cajun, (del Monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion 2.5” diameter approx
10.5 tbsp McCormick/Shillin, chili seasoning.

DIRECTIONS

1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.

NUTRITIONAL INFORMATION (PER SERVING)

Calories 319
Protein (g) 43
Carbohydrates (g) 33
Fat (g) 3
Carb – Protein – Fat % Ratio 40-52-8

Beef Chop Suey
(2 servings)
INGREDIENTS

6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.

DIRECTIONS
In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavours. Place equal amounts on two plates and serve hot

NUTRITIONAL INFORMATION (PER SERVING)

Calories 471.5
Protein (g) 37
Carbohydrates (g) 50
Fat (g) 17.6
Carb – Protein – Fat % Ratio 40-29-31

Spicy French ‘Un’ Fries
(4 servings)
INGREDIENTS
1 1/2 cup raw onion
2 large potatoes approx 4” diameter
2 servings mazola, cooking oil spray
1/2 tsp fresh ground chilli pepper (laurel leaf)
1 tsp garlic salt (Lawry’s).

DIRECTIONS
Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chilli pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note A serving of the spay oil is a 2.5 second spray.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 53
Protein (g) 4
Carbohydrates (g) 10
Fat (g) 1.5
Carb – Protein – Fat % Ratio 67-25-8

Strawberry and Banana Oatmeal
INGREDIENTS

1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS
In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories 696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) 11

As you can see, eating healthy for the bodybuilder need not be tortuous!

Close Grip Lat Pull down                        4 sets               6-10 repetitions
Close Grip Seated Pulley Row              4 sets               6-10 repetitions
Seated Calf Raise                                       4 sets               6-10 repetitions
Reverse Wrist Curl                                  4 sets               6-10 repetitions

Squats                                                         5 sets               6-10 repetitions
Leg Press                                                   5 sets               6-10 repetitions
Leg Curl                                                      4 sets               6-10 repetitions

Close Grip Bench Press                          4 sets               6-10 repetitions
Tricep Dip                                                  4 sets               6-10 repetitions
Dumbbell Shrug                                      4 sets               6-10 repetitions
Standing Calf Raise                                4 sets               6-10 repetitions

Pull Ups                                                    4 sets               6-10 repetitions
E-Z Bar Curl                                            4 sets               6-10 repetitions
Hammer Curl                                          4 sets               6-10 repetitions
Crunches (with weight)                      4 sets               6-10 repetitions

Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training in body building. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in healthy diet page are a great place to start.

Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging , or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate. Many factors go in to the finalization of the routine for a bodybuilder in body building, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.

For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense. However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets – and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth will be there while body building.

A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don’t begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.

A beginner’s session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn’t the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.

A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms , in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner’s strongest.

A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest. This exercise primarily works the pectorals but also exercises the triceps and deltoids like the first exercise.

The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the chin, lowered to arms’ length and the movement repeated. This is generally for the trapezius muscles (which lie between the neck and the shoulder socket on top of the shoulders)- so a different muscle is targeted this time.

There are many sources available to help you determine what “routine” is best for you. Here is one that we found, but be aware that it isn’t the only option available nor the only one you should use. Let us see how a 5 day week routine might look

Monday
Behind Neck Shoulder Press
Upright Row
Incline Dumbbell Press
Bench Press
Crunches

Tuesday
Close Grip Lat Pull down
Close Grip Seated Pulley Row
Seated Calf Raise
Reverse Wrist Curl

Wednesday
Squats
Leg Press
Leg Curl

Thursday
Close Grip Bench Press
Tricep Dip
Dumbbell Shrug
Standing Calf Raise

Friday
Pull Ups
E-Z Bar Curl
Hammer Curl
Crunches (with weight)

Follow these routine with proper sets and repetations.

Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Remember the simple body building tips. Set your long term goals, of course, but also set short term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.

Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short term introduction or few body building tips before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor. Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workouts routines around a combination such as this.

Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the body building tips we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.
Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

We wish you a healthy and happy journey on your road to weightlifting and bodybuilding. Put the suggestions and recommendations to work and you are well on the way to building the body you can be proud of!

Warming up and cooling down are very important to keep you injury free. Exercise or jogging before training or competing can do the trick. Jogging slowly for a few minutes afterwards is equally vital

The following are simple warm ups that can finish in 20-30 minutes.
1. Neck Stretch
2. Arm Circling
3. Trunk Twisting
4. Knee Clasping
5. Side Bending
6. Spot Running
7. Skip Jumps
8. Sitting Toe-touching

EXERCISE
To be fit and fine, there’s no second alternative to physical activity. Workouts and freehand exercise actually improve heart functioning, lowers blood pressure, cholesterol and triglycerides. Not only is it a must for those suffering from obesity or diabetes, it is also a great reliever of pent-up emotions like anger. Selecting an exercise programme that you enjoy will make you consistent.

SOME BASIC FORM OF EXERCISE
1. Cardiovascular Exercise Cardiovascular exercise burns calories, promotes blood circulation and strengthens the heart. One can do this through walking swimming or cycling.
2. Strength Training Weight bearing exercise help in maintaining bone density and keeping the body strong. Working out on machines or exercising using dumbbells can be the idea ways.
3. Flexibility Training Flexibility exercise help to keep the body supple, flexible and free from muscular stress. Some good examples are yoga and stretching exercises.

RELAXATION
Some everyday activities help you distress. Let these be part of your daily routine.

1. Have a sound sleep
2. Laughter helps relax the mind and wipe away stress
3. Breathing exercises and pranayama improve lung capacity and calm the body and mind.

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 pages we will endeavour 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.