Body Building Program

Body Building Program

7 Steps to Selecting Your Fitness and Body Building Program

Those  who have tried to lose Weight at some point of time know losing the fat your body has stored over time  takes great devotion and tremendous effort. This process can take a long time. As a result most people who take up fitness or Body Building Programs often lose their interest midway and give it up. You need patience and determination to follow through the steps below:

1. Identify your needs:

In most cases people know wheather they want to Lose Weight, burn fat, build strong muscular bodies, go through a simple Fitness Program etc. Sometimes  professional help might be needed even to complete this step due to uncommon physical, medical or mental health conditons, past experiences with Weight Loss Programs, etc. If so, it is strongly recommended that this help is requested.

2. Determine Your Fitness Goals.

Once what you need for your body is spelled out, the next step is to set some practical targets for you to achieve. Set realistic goals for you to lose, say, 8 lbs in 3 months, working for half hour, five days every week and within a budget of $150. These figures are just examples. Again what you desire to achieve within a certain period may not be possible. You will have to refine these figures as you go long.

3. Narrow Down Your Search To Your Specific Needs.

Based on your goals, you need to identify the category of fitness/body building programs in which you will be able to locate a few programs that promise to meet your requirements. You will do well to seek the help of your friends and relatives to guide you in sifting all the information that flies around you and pick the right category. A visit to your family doctor, to get his opinion, will be highly useful. This is about your health; so, every precaution you  take will be worth it.

4. Collect Data About The Programs Available.

Within the category you have decided to locate a suitable program for you, select around 8 programs, which are closest to your needs, from the large number of programs that are  advertised in the media. Contact them and get offers from them for your fitness or body building program. Enter the details in a tabular form so that you can compare them easily.

5. Redefine You Goals.

Now you have the data about various schemes available in the market that measure up to your expectations.Still, before you make the final choice it is necessary to lay down the final specifications of the program you are going to invest in. These will be:
a.The nature and technical details of the program
b.Time you need to invest every week
c.Time duration to achieve desired results
d.Cost of the program
e.Certification of the company/trainer by relevant agencies

You have to next refine your goals based on the information you have collected. Changes could be to cost, duration and the nature of results to be expected.

6. The Final Selection.

This is the most important step to your success. You need to take your time, get all the advice and guidance you can, check the credibilities of the shortlisted parties through referrals and contacts, get testimonials from the contenders and list down all these again in a tabular form, as you did earlier when you got the quotes. Combine both these tables and you will have a very informative chart, that will make your decision making fairely easy.

7. Be On Your Way To A Great Fit And Healthy Body!

In consultation with your supplier or the trainer, prepare a roadmap for your success. Specify the milestones clearly and arrange to have a periodic review. Collect contact information details so that you don't get stuck up any time for want of help.

It would be a good idea to inform your Doc the kind of schedule you will be undertaking. He may have some advice to offer for your own good.

Rangarajan.C
www.15minutestofitness.com/blog

About the Author

Rangarajan Chakravarthi is an internet marketer and an offline Business consultant in Marketing and Training areas.

looking for a body building Work Out Program. with the sets and explanation on how to do each set. For upper?

First, don't set your weight goal that high. Take baby steps. Often, beginners just hurt themselves by pulling too much weight, working out too much, or using incorrect form.

Then remember to stretch all your muscles correctly before and after you Exercise. Also, you might want to warm up with five minutes of cardio, such as a light jog.

Usually, a beginner should try for repetitions of about 10-12 per set. Then do about two to three sets of Exercises for each major muscle group. You should do each repetition with perfect form. Each rep should last about four to five seconds in total, with two seconds in the first part (e.g. pulling down), one second holding the exercise at that point, and two seconds on the part where you let the weight go back to its original position. Make sure you don't drop your Weights or let go abruptly (that can cause injuries and is really bad for the weights). Make sure you do a full rep in correct form. By the twelfth rep, you should still be able to do the correct form, but you shouldn't be able to do any more reps using proper form until rested. Take a minute break between sets.

Also, don't work out the same muscle groups every single day. What I do is upper body on one day and cardio on the alternate day.

I know you want to do upper body, but you have to be balanced, or else it's not healthy. Upper body exercises on the machines include chest press, lateral pull downs, bicep curls, tricep curls, shoulder lifts, and other exercises you can ask around for. You should also work on your abdominals and legs as well as cardiovascular system on different days.

Start with the machines. It's a lot easier for beginners to do proper form with machines than Free Weights. After a month or two, maybe you can then go onto free weights. Ask an employee at the gym for a walk-through on all of the machines.

Lastly, if you increase your weights too quickly, you won't gain muscles as fast because you'll probably be using incorrect form. Usually if I'm using machines, I increase my weights by one level every week or two (If I'm using free weights, I increase the weights by five pounds each arm every week or two). However, if you are struggling with the new weight, don't be afraid to go back to the old weight. The important thing is form.

By the way, if you have taken a break from working out for a while, don't go back to the weights that you were using before. Use lighter weights, because you don't want to pull anything. Working out is a gradual process; you have your whole life to stay healthy. That's the main reason to work out. DON'T TAKE STEROIDS AND EAT HEALTHY FOODS.

What I'm giving you is a Workout that can be generalized to every muscle group. Ask around at the gym for the complete proper explanation to do each set, because some things actually need a demonstration to do correctly.

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Body Building Program

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Filed under: Weight Lifting Programs

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