bodybuilding program for beginners

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. 

These are the seven exercises you will be starting with.

Squats 
Bench Presses 
Bent-Over Rows 
Overhead Barbell Presses 
Stiff-Legged Deadlifts 
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps. 
If you got all of the required reps on the fifth week then increase the weight by 10% and 

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

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Bodybuiding Absolute tips

Bodybuiding Tips

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The First Five Steps Of Getting Fit

There are some simple steps that you can take to achieving that fit body that you always wanted to have! Here are the steps you need to build a healthy body!

The First Five Steps Of Getting Fit It is something that we all desire - to have that perfect shape that turns all the heads. Today there seems to be more claims of magic pills and false shortcuts about how you can get yourself in shape faster and easier. The truth is; it is getting more and more difficult to get lean. In this world of high processed, fast food, you are often left out in the cold on obtaining that rock hard set of abs. There are some simple steps that you can take to achieving that fit body that you always wanted to have. Step 1 Educate yourself about the proper basic rules of fitness. Give up on the idea that there is a short cut. Calories in versus calories out, is the fundamental basis of any successful lean body. If something doesn't make common sense then it probably is not right. It is important to eat foods low in fat and foods that are fresh. There are no absolute shortcuts about this process and taking a pill to make up for poor dietary choices, is a futile effort. Step 2 Clean house by removing all of the foods that are in your house, including alcohol that represents a self-destructive process. You should be aware, that if you do not live by yourself, this type of behavior is often not accepted by other parties. If you do live with someone, discuss the entire process prior to its implementation. If you have some comfort food around, give it away or toss it in the trash. Don't buy any more junk food and if you are the leader of the pack, restrict anything that is detrimental to your health from entering the house again. Think about it, you wouldn't let your children or any loved one eat or drink anything harmful, so keep the temptation from entering the house. Step 3 Stop eating out on a daily basis. Foods from restaurants are often loaded with sodium and are higher in fats. If you have to take a cooking class, to learn how to prepare healthy meals, then it's just as important as learning the best ab exercise to do. Step 4 Start by organizing your life and your time. Most exercise programs and diets will fail because of one basic reason, lack of planning. If you know that you are going to be going over to a relative's house and they usually have lots of fatty foods, then eat ahead of time. Make sure your grandmother knows how important it is for you to eat the food that you have. Let her help prepare it if she wants, since food is an expression of love in many cultures and not accepting it, is considered rude. Step 5 Be consistent with your life. Don't put everyone and everything out of your life, just for your training and diet. Find a balance and make sure to work as hard at showing your loved ones that you care. Put forth an effort to show others how much you can help yourself, but still effectively function as a member of a family. I know several champions who sacrifice their jobs, families, faith, and other important aspects of their lives, in their quest to become a success. Many times our families do not understand why we sacrifice so much. Many times our families often reject our seemingly obsessive-compulsive behavior, simply due to facts that they are often alienated in lieu of our own personal quest. Conclusion Getting yourself in shape is an important endeavor and can often lead to you saving your own life. The best thing, if you are a personal trainer, physician, parent or some other role model, is to have a positive affect on the people around you. Your positive attitude, general lifestyle improvement, should have an affect on other people around you that makes them feel comfortable with you, and makes them want to idolize you. That is when you know you have stepped forward and become successful.

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