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The best body building programs are those that are designed for a specific individual.  Although us women usually all want to target the same areas i.e. bums, tums and thighs, we all have different needs and goals. The instructor at your gym should sit down with you to discuss your goals and aspirations and then together the two of you would come up with a plan that will work for you.

Before you start any bodybuilding program you would always warm up and cool down when you are finished.  This helps to reduce the risk of injury to your muscles and is the most important part of any training process. Weight training usually involves squats, leg presses, stomach crunches, pushdowns and pulldowns.   All of these terms can sound like a foreign language but once you have practiced the routine a few times you will be surprised at how quickly you pick it up and see results.

The pulldown will exercise your back, shoulders and arms.  Those female models on TV in their skimpy t-shirts will have all been practicing their lat pulldowns. A stomach crunch is the modern version of the sit-up.  You have to lift your shoulders and upper chest off the ground for seconds at a time forcing the abdominal muscles to contract.  You need to do multiple sets of these in order to get that washboard stomach we all crave.

Do not try to do too much too soon. Overtraining is bad for your body and can affect your hormones as well as your immune system never mind the risk of injury to your bones or joints.  If you have hit the weights too hard, take some time out to recover. 

You need to include aerobic exercise in your routine to get the most out of your weight training sessions.  Getting aerobically fit means that your muscles will be healthier and you will build muscle fast. You need to eat properly as well.  Just because you are now following a body building program does not give you license to eat whatever you want whenever you want.  Bodybuilders are generally very careful about what they consume.  We will forget about the obvious examples of those that aren’t i.e. the ones that abuse steroids.  

A committed bodybuilder will review their diet to make sure that they are eating quality protein in the right quantities and that they are getting sufficient healthy fats. They will also make sure to keep their body properly hydrated but not overdo it as this can cause a new set of problems. They will also eat plenty of fruit and vegetables. Alcohol and smoking don’t form part of this diet!

When you are following your bodybuilding program to build muscles you need to think of safety as well. Only lift those weights you can manage. It is pointless pulling muscles or causing yourself another injury due to carelessness. Always make sure that weights are secure and don’t leave them lying around for others to fall over.  A body building program can produce excellent results but only when you pay attention to these basics.

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