• Body building starts slow and works up to higher weight.exercise image by sasha from Fotolia.com
  
  Body builders are often viewed as men and women that take drugs and medication to improve and build muscles. The fact is that you do not need steroids or any other drugs to get the muscles and body of a body builder. Underground body building is the body building that many overlook, but that builds muscles through good nutrition, exercise and taking care of the body without steroids or drugs.
  
  

Sleep Eight Hours

• Getting the recommended eight hours of sleep is important for a body builder. According to Body Building Today, sleep allows the body to recover from exercising by aiding protein synthesis and repairing the damage from exercising. Sleeping allows the body to recover and heal faster than staying up and getting less sleep.
  
  

Drink Protein Shakes

• The body needs protein to build and maintain muscles and muscle mass. A protein shake, mixed with water, is a fast and easy way to get extra protein without adding the fat found in animal products and without giving large amounts of extra calories. Every two scoops of protein in a shake is an extra 50 to 60 grams of protein. Body builders should aim at getting one gram of protein for every pound of body weight. This means that a 200-pound body builder needs at least 200 grams of protein every day.
  
  

Eat Small Meals

• Eating small meals prevents hunger throughout the day, limits foods to proper portion sizes and makes it easier to regulate nutrition. Body builders need balanced nutrition to maintain the muscle and keep building it. The body needs nutrition and healthy foods to have enough energy for exercise.
  
  

Do Some Aerobic Exercise

• Aerobics are necessary to build muscle mass and lower fat content. Even body builders need cardio exercise to maintain and shape their muscles. Cardio exercise not only gets rid of body fat and maintains a low fat content for body builders, but it helps the body get rid of toxins.
  
  

Stay Hydrated

• Exercise results in sweat and sweat results in dehydration. Drinking plenty of water is vital to health, eliminating toxins in the body and staying healthy.
  
  

Increase Weight and Repetitions Gradually

• Body building does not mean starting with weight that is almost too heavy to lift and working out for hours every day. Body builders start with lower weight and the regular 10 to 15 repetitions and then build up over time as their bodies get used to the lower weight and repetition. When the body is used to lower weight, add a few more pounds and work up to the desired weight lifting and exercise goals. This builds muscle and prevents injuries.