Importance of Consistency.. 3421

One important thing to stress is motivation. You have to find a way to motivate yourself. Really put emotion into it, positive motivation. Without motivation there is a really high likely chance that you are going to lose consistency. Losing consistency can be one of the biggest factors as to why your not gaining or approaching your goals faster .Always execute whatever your goals are regardless of your emotions. You have to toughen your brain up psychologically. There will always be excuses.

Studies reveal that most Americans engage in physical fitness only once in a while.  Others don't even exercise at all. And yet, about a quarter are able to find time to go the gym and sweat it out to their heart's delight.  How could they?

It's easy to start a lifestyle of fitness. What's difficult is how to be consistent with it.  Most people would spend money to enroll in gym memberships or buy those fitness equipment only to quit as soon as they start. Either they are too busy that they couldnt no longer find time to keep it going or they quickly lose their interest due to lack of motivation.

In order to stay motivated, try to set some fitness goals and write them on paper. Putting them down on paper gives them more weight than just saying things to yourself.  be specific and realistic with your goals.  Instead of telling yourself that “I will start working out in a gym next week and build some muscles,” try writing it down in paper as “I will start working out in a gym next week, 3 times a week, Monday...Wednesday...and Friday, after work.” Setting unrealistic goals may lead to disappointment and frustration.  Exercise can give you a healthier body and add a certain glow, but it won't catch you a lover or turn you into a celebrity or supermodel.

Setting aside a specific regular time for your fitness regimen is important to keep your enthusiasm going. The number one reason why most people, especially women, don't exercise is because they're too busy doing things for other people: their spouse, their kids, their boss. Make a plan or schedule for all the little stumbling blocks that usually get in the way and incorporate your time for exercise into your daily routine. Be sure to follow it and stick to it. Biking to work or taking a walk to do errands make a great deal in adding physical activity to your lifestyle.

Why Cant I Lose Weight??

I keep seeing people complaining and coming up with excuses where "I've tried everything, no carbs or rice, nothing but protein but I still cant lose weight!!," Hearing these complaints especially from a young person is extremely unreal in my eyes. The reason why your not losing weight is extremely simple, your not training hard enough. There is no reason why a young man should not be able to lose weight.

Its all about proportion, you have to have the right amount of carbohydrates, the right amounts of proteins and the right amount of green leafy vegetables. Sure you can go extremely low carb, but your not a freaking body builder. Your goal should be to become healthy and fit and lower your body fat percentage. There is no better way of shedding weight off and keeping it off than by increasing your metabolism.

The most simplest way of raising and boosting your metabolism is by weight training or resistance training where your muscle fibers are engaged. When you break down your muscle fibers there is more work being done by the body which causes you to continuously burn calories while being passive. Remember this is key weight training + cardio. With just the right amount of cardio and a balanced diet of clean nutrient dense foods. There is NO reason why you wouldn't be losing weight.

Here Is a Simple Workout You Can Use As A Reference.

Learn To Do A Muscle Up

Have you ever always wanted to do a muscle up but are just constantly struggling. Watch this video, as there are quite a good amount of techniques that you can actually do to obtain the technique. Of course there are  per-requisites are wide grip pullups and dips on a bar. Once you learn those you are much closer to learning how to muscle up. Their are certain techniques however, for example like kipping.

Pre Workout Supplements - The Truth

Pre Workout Supplements are great. No they wont magically allow you to gain 10 pounds of muscle in a month. The only reason why it would be good option is due to the amount of energy it gives you. It has high doses of caffeine and other stimulants. However some pre workout supplements can't make you crash. The crash can be pretty intense depending on the supplement. However a pre workout supplement should not be abused. The main reason being is that it will cause you to build a tolerance to the caffeine and the stimulant. So each time you use it it becomes less and less useful. Its a good idea to take a good month and a half off the supplement so that your tolerance for it decreases. Some examples of some great pre workout supplements:

 1) CRAZE:

2) Jack3d :

Bulk Effectivly

In order to build muscle efficiently, you shouldn't just rely on supplements. Especially if your nutrition is poor. In order to build muscle the concept is simple. You need to intake more calories than your body requires with proper weight training that is. However this doesn't just mean you eat whatever you eat in sight. Sure you'll be gaining muscle this way but you'll also put some fat on through this process. So how to stay lean while bulking? You can try Intermittent fasting and add some cardio after your workouts. The cardio doesn't have to be gruesome but just enough.

Post WorkOut Nutrition/Intra Workout

You've just finished an awesome workout, and you're feeling pumped. You have plans with friends, so you move on to the locker room, hop in the shower, don your street clothes, and you are out the door thirty minutes later. You fight traffic for an additional thirty minutes, and finally meet up with your friends. Your window of opportunity has passed. You did not get the post workout muscle supplements that you needed to enhance muscle growth.

Muscles are in a constant state or activity. They are either breaking down, or building up, and what you are doing and consuming determines which process is going on at all times. Simply put, if muscle protein synthesis is not taking place, the muscles are breaking down.

This is where high protein muscle supplements can come in handy. If consumed immediately after a workout - within sixty minutes - you will be amazed at the benefits of these muscle supplements. When you are training with weights, there is an increase of amino acids and glucose through the muscles. This uptake continues for approximately sixty minutes after you stop working those muscles. By injecting more protein into that process, you are essentially ensuring that your muscles are quickly getting a nice dose of protein right away.

By using a muscle supplement right after a workout, you will not only be greatly enhancing the effects of your workout, with almost immediate results, but you will also be speeding up the muscle healing process that always takes place after a workout.

The best muscle supplement to use after your workout should be a high quality carbohydrate and protein mix. Many bodybuilders get this carb/protein mix with the use of a shake - because it is quick and easy. There are numerous high quality muscle supplement shakes on the market, and this is definitely an investment that you will want to make. Furthermore, we know that liquids work through your system much faster than solids.

The muscle supplement shake that you choose should have 30 to 40 grams of protein, with 25 to 30 grams of carbs. These can be purchased in liquid form, but it is generally cheaper to buy this in powder form, and mix it with water. Water is just as important as the carbs and protein, because water is the vehicle that actually moves nutrients through the muscles.

The use of post workout muscle supplements is one of the best kept secrets in the bodybuilding world. Those big muscles that you see are not due to steroids, as many people mistakenly assume. They are due to understanding how the body works, and making sure that the process of muscle building is enhanced as much as possible, through your own actions.

Those bodybuilders who do take advantage of this sixty minute window of opportunity following a workout usually notice a vast difference within a few hours - not only in how they look, but also in how they feel. Make sure that you include post workout muscle supplements to your regimen.

Rock Hard Abs! Do You Have What it Takes?

If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another.

Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said.


Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The "six-pack" as it is called is merely sections of this one muscle.

Dispelling the Ab Myths:

The action of any muscle is simply to contract. And as you can't contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about "upper ab" and "lower ab" training are total nonsense. I'm not discounting those training methods but the simple fact is that if you can't see your lower abs, it just means you've got fat covering them, not that you need to work them harder.

Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don't work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn't build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up. Search for "lactic acid" at http://www.muscle-body.com for more information.

What Really Works:

What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case - Decreasing the distance between your rib cage and your pelvis.

So we come back to the good old sit-up. But there are a few things to keep in mind.

Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don't bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go.

Secondly, don't wedge your feet under something to help you get up. You don't need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs.

Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don't clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine.

Alternative:

Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms.

Ab Training Devices:

In 2 words - Forget it.

You don't need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don't believe the hype. Ab training is definitely hard work but definitely worth it's reward.

The Secret:


The difficulty in obtaining great abs is not so much building the muscle. It's cutting enough fat from your body for them to show. You probably know by now that spot-reduction of fat simply doesn't work here. In order to show those abs you need overall fat loss. Check out http://www.muscle-guide.com for more info.