So you're a skinny guy. Or maybe you're a novice body-builder. What you want is to tone up, gain muscle and see the rewards for your hard work in as short a time as possible. Look no further than the tips here in this article. This is a manageable, specifically designed outline for beginner body building which will place you in good stead to achieve your goals. The steps are simple, sensible and effective. Whether your sport is low impact (such as golf) or high impact (such as football), I encourage you to adopt this routine and enjoy the success which will soon come your way.

Increasing your heart rate and getting that blood pumping should always be the first step of your workout. Try star jumping, jogging (even on the spot), bike-riding or treadmilling to achieve this. If you have rest days from weight training (which is often advisable and realistically probable), try to do one of these activities as a substitute. Before you commence any exercise be sure to drink water or a sports drink and keep drinking during your session. You may be surprised to learn that each 1% of body weight you lose (because of sweating) equates to a 5% decrease in your performance! Whatever you do therefore, keep drinking during your exercise session, for maximum performance.

Few people I know have spare hours every day to devote to body-building. I think it's reasonable to expect that this process be completed 2 or 3 times every week. You must be a bit flexible in terms of weight loadings dependent on your sex and size etc. Whatever level you start at, though, I'm confident you will see an impressive increase in your capacity to lift weights just a few weeks after you start your routine. Only start with light weights as this will help you establish correct technique before advancing to the next step.

After your initial warm-up, the largest muscle groups should be the next priority. Don't forget the advised order: warm-up, stretches, exercises for the chest, shoulders, legs, biceps and finally the triceps. You need to do 3 sets of 10 reps for each step. In between sets of exercises, stretch the muscle group you are targeting at the time for increased growth, and then rest for a minute or two. It works best when you get into a rhythm and keep the times fairly similar, especially for the first month or two. This will enable you to keep tabs on your personal improvement. It is a great idea to have a training buddy with you as you will be able to encourage each other and call each other to account for any missed days (or slack days!)

In terms of required equipment, there isn't as much as you probably imagine. In a nutshell you should secure something which serves as a warm up, an exercise ball (these are readily available), a weight bench, barbell and weight discs of various weights which can be interchanged easily. If you can afford it, these are all usually available from large retail stores. If you'd rather bag a bargain, you can investigate local garage sales on the weekend, look in the second hand for sale column of your local newspaper or take a look at what ebay and other online auctions have to offer. Garage sales often have large pieces of equipment like exercise bikes and treadmills, but think twice before purchasing these. You will need to have enough room to store them.

For your chest, commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with comfortably weighted dumbells in both of your hands. Raise each dumbell above the level of your chest then lower them at once to your side, like a giant clap, all the while bending both elbows. Next do some seated flys. An exercise ball is ideal for this: with a straight back lean forward and lift both dumbells to the side. Again you'll need slightly bent elbows. Always move smoothly and ensure that your grip is not too tight for comfort. Consciously tell yourself to loosen your grip as you progress in your routine.

When working on shoulders, be conscious of very slow, steady movements. As is usually advised, you should do three sets of ten reps for maximum benefit. First, straddle your bench and choose a long barbell, lift it toward your chin, pause, then lift it as far up as you can, stretching your arms, then slowly lower and go again. Next, repeat this idea only this time behind your neck. Then, one handed lifts. These involve starting at your shoulders, lifting the dumbells past your ear and as far up as possible. Next, lift both together. And to finish focussing on your shoulders, start with the dumbells at your side and lift them outwards in a flapping action to just above shoulder height, ensuring your elbows are slightly bent.

Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3 sets of leg raises. If you have a bench with leg raise bar, place the appropriate weights on and complete 3 sets. One facing up and one facing down to work the quads and the hamstrings. Finish with squats. In the first week or so use no weights then progress to holding a weight disc across your chest. After a few weeks, begin to use a barbell resting on your shoulders and gradually increase the weight to a comfortable level. Overloading the bar is not wise and will place unnecessary pressure on your knees. If joint pain is a problem to you I would suggest taking a supplement containing the amazing combination glucosamine and chondroitin. Arthtitis sufferers and those who've played a lot of sport (including my father!) swear by it.

For your biceps you need to commence with a longer barbell whilst standing and hold it with palms forward, bar resting on your thighs. Then you need to curl it up to your chest whilst holding your upper arm by your side and moving your other arm in an upward circular motion before lowering it to your thighs. Then, do the same with single hand dumbells, possibly lifting both together as well. It is important that you make your arms do the work, don't swing down to lift, which is the easy option, though tempting when you're a beginner! Then, hold the dumbells by your side with your palms facing in towards your legs (the dumbell should be facing ahead). Together lift them as before.

Your triceps can be exercised in various ways but I always like to start from a seated position. Place your hands behind your back, slightly wider than your shoulders are apart and point your fingers forward. From this position lift your bottom up with flat feet and slightly bent legs. Now raise and lower your body as you bend and straighten your arms. Time for the exercise ball. It really is quite useful for seated exercises. Lean forward and put a dumbell in each hand. Put your upper arm parallel to the floor and slightly behind you. With your lower arm lift it in a pendulum motion towards a rear position before lowering it to a more perpendicular position. Then try lifting simultaneously if you can. I'm always conscious of varying exercises to alleviate boredom and as an example of this I'd recommend varying this one a bit by standing over your bench with one knee on the bench itself, then working one of your arms, then the other.

Do not forget that what you do after you have completed your workout is a significant part of your muscle mass gain process. You can actually enhance the effects of your exercise by consuming a protein shake or drink within about 30 minutes of completion. During your workout your muscles will slightly tear and then set about repairing themselves; it is this repairing which creates toning and muscle growth. If you take protein straight after the muscle damage occurs, you speed up the recovery process. To do this, you should purchase a protein shake high in carbs such as an xtreme mass gainer (and if you really mean business, look for added creatine or take creatine as well). Even those looking for toning without bulk use protein supplements but they choose varieties low in carbs and fat. These days protein shakes are tailormade for your needs so you won't have any trouble finding what's right for you. Just ensure that you include this important step in your usual routine. If you are looking for quick, effective and obvious results in your physique, protein shakes are for you.