Right after the New Year the business booms at fitness clubs, bodybuilding gyms, health spas and the YMCA.  The reason is New Years Resolutions.  It seems that nearly everyone, male and female, makes a commitment to get into better shape, so they flock to the venues with all those weights, machines, exercise bikes, treadmills and floor exercise areas.  Their resolve lasts about three months, if that.  A few, however, make a serious commitment to themselves and resolve to stick with the program.  Health club owners make their biggest advertising and promotional push during the holiday season, counting on the first three months making their years revenues.

Those who stick with the program do so because many of them are lucky enough to have the personal initiative and true desire to create a better body.  If they are really lucky, they connect with someone to motivate them; a personal trainer, a club owner who will work with them or a workout partner to keep them on track.  They embark upon a basic fitness program to prepare for the real work to come.  A complete body workout program will tone and condition all of the major muscle groups in the body:  Chest, Shoulders, Back, Arms, Waist, Thighs and Calves.

• Chest – Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell or Pec-Deck Flies, Push-ups.
• Shoulders – Military Press, Upright Rowing, Dumbbell Press, Dumbbell Lateral Raises, Bent-over Lateral Raises, Shrugs.
• Back – Lat Machine Pull-downs, Bent-over Rowing, Seated Rowing, Chin-ups, Front-levers.
• Arms – Bicep Curls, Dumbbell Curls, Three-Way Curls (21 Count Curls), Preacher Bench Curls, Triceps Press Downs, Close Grip Triceps Presses, Wall Push-ups, French Presses.
• Waist – Crunches, Leg Raises, Incline Crunches, Decline Leg Raises.
• Thighs – Squats, Leg Extensions, Hack Squats, Abductor-Adductor Extensions, Calf Raises, Lunges.

After a high degree of fitness is achieved, specialized exercises may be added to work to blitz the muscles that are slower to respond.  Advanced students should focus on one major muscle group per workout, with the waist being exercised every day.

Diet is a critical part of every bodybuilding program.  A balanced diet, high in protein with some unrefined carbohydrates is in order.  Alcohol and caffeine should be avoided.

Protein powders and other supplements can be very beneficial, particularly those that will promote greater assimilation of nutrients and those that provide greater energy.