It is generally considered that to gain bulk you train with heavy weights and low repetitions. To reduce bulk, you use lighter weights and higher repetitions of each exercise. But there are many exceptions to the rule. You should always perform exercises with a full and correct movement as you will soon get minor joint problems if you perform an exercise badly. Remember you only get back from anything you do what you are prepared to put in.

Basic weight training courses will build you up if you are thin and reduce your size if you are fat. This may sound funny to the beginner, that the same exercise will do both jobs. The secret is that a good exercise program normalizes the body and irons out whatever defects you have.

Don't be tempted into any crank diet, no matter what you may have read in a magazine. Eat only good wholesome food, with something of everything and you won't go far wrong. Strong tea and coffee are not good beverages for the bodybuilder. Milk, water and fruit juices are far better. An occasional glass of beer or wine does no harm, but don't drink to excess.

If you suffer from constipation, this must be put right as soon as possible. Don't try to cure it by means of pills. Such artificial remedies leave the constitution weak and are inclined to make constipation even worse. Before long you become a slave to the pill box and are unable to do without its aid.

The best cure for constipation is plain pure water. Two pints of it, drunk slowly every day, will have you right in no time. There is no need to drink the water all at once. Have a glass every now and then throughout the day.

Do not try to work out everyday with weights. Such a practice is too exhausting. The best results come if you exercise every other day. Muscles need time to repair and grow and for muscle fibers to be replaced. Do not imagine, as so many enthusiastic beginners do, that if you train every day results will come faster. There are no short cuts. Muscles need a 24 hour rest period between weight training sessions. Once every two months take a clear week off to prevent staleness and over training.

How much weight you can use in each exercise will naturally depend on you. You should experiment for yourself and find out what suits you. The idea is to finish the training session with a feeling of exhilaration and not in a state of exhaustion. Sleep is most important when you are following a heavy training routine. Get at least eight hours sleep a day, more if you can manage it, and don't try to skimp by cutting half an hour on weekdays and staying in bed till noon on Sundays. Rest can't be lent and borrowed in that way.

Exercise should be carried out in a warm, well ventilated room, and you should wear a pair of bathing trunks or an old pair of flannels, and a sweater. Always keep warm and do not stand or sit in a draught between exercises.

After you have finished your routine, take a warm bath or a shower, or wash down with a flannel and warm water. Then wrap up and allow the body to cool down slowly. Exercise should always be carried out in the evening. Do not exercise in the morning, except for the short schedule of limbering exercises for over weight people. This is the time when sugar content and nervous energy are very low.

A word of warning: If you are very fat and you have a protruding stomach, do not attempt the sit-up or abdominal raise, until your stomach has been reduced a little. Nor should you attempt any toe touching from a standing position. When the stomach is already over loaded, these exercises will tend to aggravate the condition and make it worse. If you are doubtful about any exercise, seek the advice of a qualified certified trainer or a good exercise program, with your current condition in mind.