You should consult with a qualified healthcare professional before beginning any exercise, diet or supplementation program of any kind, before taking any medication, or if you either have or suspect you may have a health problem or condition. 

Injury caused by a failure to adhere to proper lifting techniques can range from ligament & tendon strains to more severe injuries such as a tearing of the muscle itself. 

Go to the doctor if you are injured. If you wait too long the injury will get worse.

Prior to do any body building program, or any physical activity, make sure to find out the do’s and don’ts, so as to prevent any possible chance of having an injury. 

You should warm up your body by doing stretching exercises for about 10 minutes at least before doing exercises so that you can avoid injuries while doing fitness exercises for body building and weight loss.

You should warm up your body again after doing cardio exercises for about 5 to 10 minutes, doing stretching exercises as before starting with the cardio.

If you are a beginner you should not incorporate heavy weights right away in your body building program. Start with a moderate or low weight so you can start doing a static contraction for a long period of time

Beginners should incorporate two exercises that work the whole muscle group you are exercising. 

In addition to diet, those women that are interested in female body building must be careful of what supplements they take and how much weight they lift. 

Bad weight lifting techniques include bouncing or jerking motions and even using an unsafe grip. 

You need to start with a short term and a long term goal in mind, otherwise you won’t do anything at all.

Write down a training log, you need to keep track of your sets, reps, and the weight you used.

If you want to gain weight, you have to consume more calories than you burn. If you want to lose weight, you have to consume fewer calories than you burn. 

You should use exercises that are easily switched from to the other within a set. 

If your goal is to tighten and tone muscles: Focus on increasing reps, decreasing rest, and changing exercises frequently. Train each muscle group twice per week. Perform fewer sets of many different exercises (1-2 sets per exercise). 

You need to balance your sets so all the muscles in your training are equally balanced, for example: if you always work your quadriceps (the muscles on the front of your thigh) and don't work your hamstrings (the muscles on the back of your thigh) in the same manner, you will create a muscle imbalance. 

Gym: If your work yourself too hard in the gym, your body simple will not grow muscle. Make sure your gym has personal trainers and helpful staff. Warm up before you lift weights and do it every time you go to the gym. Do not wear tight fitting clothes to the gym. Go to the gym with a plan

Nutrition: You can have the most intense muscle building workouts you’ve ever had, but if you don’t have good nutrition, you’ll only see a fraction of the results. 

Good eating habits and a good diet plan will cause your carb intake to be best balanced so that excess carbs are not being stored as fat and you actually feel good instead of having a completely carefree feel good diet. 

The best body building diet is one that is nicely balanced and full of great nutrition. 

Lunch after three hours ( medium carbo-load, lot's of vegies, chicken/beef/fish)
Light snack after three hours (usually fruits)
Dinner after three hours (low or zero carbs, vegies only). 

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