However, a basic diet that everyone should follow includes a variety of foods. A bodybuilder will require more energy and protein sources, and should put a lot of care and thought into their menu, especially if training for a competition.

Start with carbohydrates, proteins, and fats. Every athlete needs a lot of good sources of carbs, the more basic the better. Carbohydrate-containing foods are foods such as breads, rice, potatoes, pasta, and fruits.

Different carbs release energy in different ways – some carbs release energy quickly for more of a jolt, while other carb sources, such as bananas and potatoes, release energy (sugar) into your blood stream more slowly, allowing for increased stamina. Avoid junk food which will give you that jolt of energy, followed by a slump. For a snack craving, try dried fruits or some pasta.

Another way your diet can help increase your stamina is by eating meals more often throughout the day. Four or five small meals each day will keep your energy use more efficient than three large meals.

As your weight training increases, you may need more protein. This can be acquired through nutritional supplements, or by increasing the amount of protein sources in your diet. You might eat more: lean meat, eggs (egg whites), fish, beans, or poultry. Certain vegetables, such as corn, also contain some, but not all, of the essential amino acids. You should have a good protein source in each meal.

Everyone needs a small amount of fat in his diet. While it is tempting for those trying to eat a healthy diet to cut out fats, in truth, a small amount of certain fats is a necessary component to a meal. Unsaturated fats and fats containing omega-3 should be added. Avoid foods such as margarine, butter, and fatty meats.

Food should be cooked, not processed. Any person trying to follow a healthy diet should avoid precooked or processed foods. Fresh vegetables, meats, and homemade sauces are healthier because they will contain less salt and fewer preservatives. Choose multigrain bread rather than white bread, olive oil rather than butter, and fish rather than steak to keep your diet healthy and prevent weight gain from fat.

However, it is also important to take the few minutes required after your workout to do a proper cool down. By doing so, you allow your heart rate to decrease smoothly to a normal rate and allow your muscles to relax gradually. This prevents them from over tightening and can eliminate or at least reduce the incidence of sore muscles the next day.

A proper cool down is a simple procedure. A good place to start is with a high rep, low weight set for each muscle group that you have worked on. This is the opposite of your warm up – start from your workout weight, and decrease the amount of weight in increments of 50 – 75, doing eight or nine reps at each lower weight.

This is the best time to stretch. Your muscles will be very tight but active, and stretching them will help loosen them up. For each muscle that has been worked out, in order to stretch it, you will want to also stretch the antagonist muscle. Most of your muscles work in pairs, one pulling in order to reach a position, and the other pulling back into position, for example your biceps and triceps.

Here are some stretches you might use, depending on which part of the body you worked:

(When doing your stretches, keep them consistent and smooth – do not suddenly jerk your body into position. Hold stretches for 15 – 30 seconds each).

Hamstring stretch:

Put your foot onto a high bar, about hip height. Bend your body and try to touch your nose or forehead to your knee. Keep your neck in line with your back as much as possible.

Quadriceps stretch:

Lie on your stomach on the ground. Bend your knee back to try to touch your foot to your butt. Grab your foot with your hand and gently pull until you feel the stretch.

Biceps stretch:

(This one also works well after a long day at the keyboard). Behind your back, clasp your hands together. Gently pull upward until stretch is felt.

Letting your body adjust from a heavy workout to a full stop slowly by doing cool-down exercises allows your body to relax, preventing soreness.

Abdominal Region: or abs – the muscles located in the stomach area.

Anabolic Steroids: synthetic molecules that are designed to have the same effect as testosterone, these can have similar side effects to testosterone.

Barbell: a long bar to which weights can be attached to either end (commonly used for bench press).

Bench Press: the most fundamental lift. Done while lying on your back, the bench press involves the barbell or dumbbells being lifted from the chest straight upwards.

Biceps: the muscles on the front of the upper arm. These muscles contract to bend the arm at the elbow, working opposite the triceps.

Deltoids: the shoulder muscles at the top of the arm. These are used for raising the arm at the shoulder.

Dumbbell: a one-handed barbell.

Free Weights: weights that are not part of a machine such as barbells and dumbbells.

Hamstrings: the muscles at the back of the upper legs.

Hypertrophy: the term for building muscles through resistance training.

Intensity: the amount of weight being lifted, combined with the number of times the weight is being lifted.

Isolation: an exercise that is designed to primarily work a particular muscle, without reliance on compensatory muscles (other muscles).

Quadriceps: the large muscles in the front of the upper leg.

Protein: the nutrient used to build muscles. Along with carbs and fats, protein is also one of the sources of energy. Protein molecules are made of different amino acids.

Repetitions: the number of times an exercise is done in a row. Each set is made up of a certain number of reps.

Rest Interval: the time between sets.

Sets: a collection of reps done continuously, for example 40 reps of 135 lbs lifted might be a set.

Spotting: having someone watch and give assistance if necessary while lifting weights. Spotting is vital when exercising to failure.

Supersets: two or more sets done back to back with no rest interval.

Testosterone: a natural hormone that is instrumental in promoting muscle growth. Testosterone also provides many of the characteristics we associate with males.

Triceps: the muscles on the back of the upper arm. These muscles contract to straighten the arm, working opposite the biceps.