You may not have much time to devote to going down the gym, so it is important you have the best technique as possible in place so that every time you do lift weights you are getting the most effective, powerful bodybuilding work out.

Fitness Plan
You need to know exactly what your goals are in terms of building up your body, so it is a good idea to have a few sessions with a personal trainer so that you can put some ideas down on paper. This will mean that when you hit the gym you will know which areas you need to work on, and this will help you plan your work out much more effectively. A professional personal trainer will also be able to advise you on how to use each piece of equipment safely and for the maximum results, and will be able to offer tips for improving your diet which can have a dramatic effect on bodybuilding goals in the long run.

Focus on your Reps
It is important to focus on each rep you do during your workout and make sure you are getting the most benefit from them. It will be much better for your fitness and over all health if you do 5 really good reps, as opposed to 20 rushed and bad ones, and this can also help to prevent muscle, tendon and joint strain, which can stop you from following your exercise plan for the rest of the week. A good rep should be done slowly, with the maximum range of movement and you should concentrate on squeezing the muscles at the peak or ‘top’ of the exercise and this will give you some great results.

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It is never to let to begin a fitness routine, but it can be difficult to know where to start and some beginners can be put off by the thought of going to a busy gym.

Fitness Plan
For an effective fitness routine you will need to make a plan for what training you are going to do. If you are just starting out keep this very simple, and only include exercises you know you will be able to stick to, such as walking, swimming or basic gym work for 20-30 minutes, 2-3 times a week. Don’t put anything too intensive on your plan to start with, as it could be too difficult and put you off exercising at all.

Diet
Diet is an important element of fitness, and a healthy balanced diet is not only good for you, it will also help give you the energy you need for exercising, so this should be one of the key starting points to your fitness plan.

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Every bodybuilding plan will be individual to the person training, so when you go down the gym one of the most important things to remember is to concentrate on your own fitness goals, and don’t worry about what other people are doing or try and compete with them. The key to successful bodybuilding is all about beating personal records and not lifting more weights than the guy next to you, and you must to be able to ignore what everyone else is doing and focus on your own plan. Here are some other effective tips for bodybuilding success:
· Don’t Cheat – it can be tempting to cut corners and do ‘cheat’ reps as these can give you quick results, but to get the maximum benefit out of any weightlifting exercise you should use the longest range of motion possible, so for example your bicep curl should start from your quads and lift up until your hands touch your front delts.
· Slow Down – you also need to slow down and aim for controlled, precise reps as this works all of the muscles and takes the pressure off tendons and joints. Pushing through reps too fast can lead to a loss of almost 50% of the effectiveness of the exercise, for example if when you are doing a bench press you drop the bar straight down and then push straight back up again you are putting all of the strain of the lift on your shoulders and back and not your pectorals, so you are not making the best use of your workout. The bench press is one of the key lifts and should be taken slowly, engaging all of the muscles along the way, so drop the bar down in a controlled, slow way and concentrate on squeezing the pectorals as they are working to lift the bar back up again.

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You don’t have to join an expensive gym to get a good workout, as there are plenty of very effective, low cost exercises you can do at home.

1. Walking – this is one of the simplest forms of weight bearing exercises, and is easy to fit into your daily routine. Try and walk to work or the shops whenever possible, and this way you can fit 20-30 minutes of walking into your day without even trying. For more intense exercise you can power walk, which speeds up your heart rate, burns more calories and improves muscle tone.

2. Skipping – skip ropes are cheap to buy, and you can even get digital ones that count the number of skips you do. Skipping is an intense cardiovascular exercise and really gets your heart pumping, and just 5 minutes of skipping can burn hundreds of calories.

3. Workout DVDs – these are good for beginners, as they teach you a number of basic exercises and are cheap and easy to use.

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