Terapkan pola makan sehat dengan mengonsumsi protein bebas lemak, sayuran, dan makanan rendah karbohidrat. Sisihkan waktu untuk berlari, joging, atau berenang minimal 150 menit per minggu. Carilah informasi tentang kelompok otot besar. Berlatihlah menggunakan bobot tubuh untuk menyiapkan otot sebelum berlatih angkat beban. Mulailah berlatih menggunakan barbel yang ringan lalu tingkatkan beratnya secara bertahap. Pastikan Anda mampu mempertahankan postur tubuh yang baik saat mengangkat halter yang sangat berat.

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Think of the food you put into your body as fuel for your activity. The cleaner the fuel, the more efficiently your body will run. Avoid foods that are high in sugars and that lack nutrients. Opt for lean proteins like grilled chicken or seafood, and try to fill about half of your plate with colorful veggies, like leafy greens, sweet potatoes, or broccoli. Don’t eat for 30 minutes before you exercise to avoid cramps. To start getting in great physical shape before you lift, you should try to aim for at least 150 minutes of moderate aerobic exercise each week. Running, jogging, and swimming are some of the most popular aerobic exercises, but feel free to get creative — a flag football game with friends or taking the stairs at work can count towards your goal. As you start getting ready to lift weights, study anatomy charts and workout guides online to learn more about the body's major muscle groups. Pay attention to how each set of muscles moves to control your body, then mimic those movements during weight training. Understanding how the muscles work will help you have a better understanding of what you're working towards.  If you know that the muscles biceps, rhomboids, latissimus dorsi, and posterior deltoids all contract and shorten to move the shoulder and arm, you will understand the exact benefit you get from doing a lateral pull-down. Bodyweight exercises don't require any equipment to give you a good workout — just the weight of your own body and gravity is enough to help you build muscles. Bodyweight exercises like squats, push-ups, and sit ups are a great way to get your body in shape for weight lifting. You might have images of pressing some heavy iron to build huge muscles, but you can actually get benefits by lifting lighter weights for more reps, plus you decrease your risk of injury. Start out by selecting a weight that you can easily lift 8-12 times, then gradually work your way up to heavier weights. You might not notice that your form is off when you're lifting lighter weights, but if your...