The FitnessSource1.com Guide to Fitness & Bodybuilding…Your First Year.

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Foreword
Legal Disclaimer
Table of Contents
Let’s Talk For Awhile Before We Begin.
A Plan of Action
Our Unhealthy Society
What is a Fitness/Bodybuilding Lifestyle?
What is a Bodybuilder?
Just an Average Dude
Old Habits Are Hard to Break
Get Up, Get In To It, Get Involved
The Game Plan For The Next 6 Weeks.
What’s Good For The Gander is Good For The Goose, Too!
Let’s Get Started Building That Body of Yours!
A Look at Your Freehand Training For The Next 6 Weeks
Detailed Freehand Exercise Descriptions
You’ve Come A Long Way Baby! Congratulations!
Where Do I Go From Here?
Beginners Weight Training Routine - Months 1 through 3.
Introduction
Progressive Resistance
Free Weights Versus Machines
Training at Home Or The Gym
Multijoint Or Compound Movements
Sleep, Recuperation and How Muscles Grow
Warm-Up and Stretching
Keep a Training Log
“No Pain, No Gain” - Not Yet Buddy!
Muscle Soreness and Injury
Get a Physical!
Women And Training
Mental Attitude - Accentuate The Positive And Eliminate The Negative
Patience And Persistence
How Often Do I Train?
Your First Month
Your Second Month
Your Third Month
Your Workout Routine For The Next 3 Months
Detailed Beginners Weight Training Exercise Descriptions
Workout Day #1
Workout Day #2
Workout Day #3
Aerobics/Cardio Exercise.
Benefits
O.K., So What’s The Catch?
What To Do For The Next 3 Months?
Your Aerobic Zone
How To Take Your Pulse?
How Long Should I Train?
How Many Days Per Week And When?
What Kind of Aerobics Should I Do?
Interval Aerobic Training
A Word of Caution
Diet And Nutrition
Protein
How Much Protein Do I Need?
What Are The Best Sources?
Carbohydrates
Types of Carbohydrates and Best Sources
How Much Carbohydrates Do I Need?
Fats
The Down Side of Fat
Types of Fat
Cholesterol
How Much Fat Do I Need?
Vitamins
Minerals
Should I Take A Vitamin-Mineral Supplement?
Water
Calories-What Is a Calorie?
Calories and Oxidation
How Many Calories Do I Need?
Writing a Food Diary
Let’s Analyze Our Findings
Let’s Apply Our Findings
A Reasonable Protein, Carb, and Fat Ratio
Clean Up The Junk From Your Diet
After The Junk Food Is Tossed, What Do I Eat?
What Should I Do To Gain Weight?
What Should I Do To Lose Weight?
31 Sample Menus - Breakfast, Lunch, Dinner
Food Supplements
Intermediate Course
The Split Routine
Supersets
Let’s Go Over a Few General Points Before We Start
Should I Exercise At Home Or At The Gym?
Getting Started on Your New Intermediate Split Routine Program
Let’s Take a Look At Your New Program
Detailed Exercise Descriptions For Your Intermediate Program
The Intermediate Program - Step Up To a New Level
What If You Can’t Seem To Find The Time To Train? - 8 Hints!
Advanced Training Program.
What Makes This Program Different?
The Pyramid System
How Long Should I Stay On This Program?
What Bodyparts Get Trained On Which Day?
How About Diet?
Let’s Take a Look At The Advanced Program
Warm-Up
Abdominals
Cardio Training - High Intensity Interval Training (HIIT)
What Exercises Will I Be Doing? - An Overview
Advanced Training Exercise Descriptions
Advanced Training Principles
Instinctive Training
Periodization or Cycling
Cheating Principle
Forced Reps Principle
Heavy/Light Principle
Rest/Pause Principle
Negatives
Burns
Staggered Sets
Stomach Vacuums
Advanced Training Routines
Steroids
Power and Bulk Training
Your Power and Bulk Training Schedule
One Set To Failure Training
Outlines For Advanced Routines
How Many Sets Should I Do?
Sample Advanced Routines
Conclusion: A Year of Accomplishment
U.S. Department of Agriculture Nutritional Data Guide.
Nutritional Listings For Over 1,200 Foods