Very useful fitness&Bodybuilding training course program

The energy seems to be our standard excuse for not doing things. These are things we like to do, want to do, enjoy doing! This is no way to live one's life. We need to manage our energy so as to increase it and apportion it to every aspect of our busy, sometimes exhaustive, life styles.

-1 Sleep: Lots of it

For this is most important as a first step. Adding another half hour to our usual nights sleep would be an average requirement since most people are somewhat sleep deprived. Late nights and early mornings are a bad combination for draining our energy. Start a bed time ritual at least an hour before actually retiring. This prepares the mind and body for sleep. Turn off the television, put on the voice mail and do not deal with any new pressing problems that can assuredly wait for the light of day.

-2 Water: 3 bottles a day
 

And most of people are tested for their bodies water content they are dehydrated. Coffee, wine, soups and soft drinks do not count as water intake. As a matter of fact some of these act as a diuretic draining our bodies of precious water. I start my morning with a full glass of water. It has been 8 hours since I had any water so mornings are a key time to start hydrating our bodies. Then comes my work out with a full bottle of water. After an hour or less it is another bottle of water with my protein powder. Before noon hour I would have drank 3 bottles of water. The benefits to your skin quality, muscle tone and bowel function is dramatic. No constipation with a consistent hydration policy. I go nowhere without a couple of bottles of water.

-3 Food Choices: Balanced & Nutritious

There are many comfort foods we love and crave. They make us feel full, content and sleepy. These should NOT comprise the bulk of our diet. We all know the amount and the types of foods that are nutritious. Eat what you feel would do your body good and fuel your next 2 hours of activity. A meal should replenish you, not drain you. Second helpings can be had in an hour or two not at one sitting. Typically at a restaurant I cut the food portion in half, eating one half and bringing the other half home for a snack (in about an hour and a half) This is better than chips or cookies!
 

-4 Exercise: Equals More Energy

Sleep, water and good food choices make for a great health combo. Without exercise the train does not leave the station. We need to keep moving, challenging heart, lungs and muscles. Working at the 85% of maximum for at least 3 days a week is minimum with five days a week being better. I exercise daily, only taking a day off because of travel or business obligations that invariably want to steal my workout time. Showering, brushing your teeth, combing your hair are all part of your daily routine and so should exercise.
 

-5 Variety: Deadly Boredom Trap

Every regiment eventually succumbs to a boring routine. Even an exciting, passionate activity like sex can slip into the "same old, same old." Keeping an exercise journal allows one to change up or tweak your workouts. Even a slight variation will challenge us to see if we can beat our previous workout goals. I love my pull ups so I have a doorway bar upstairs, downstairs, one on the ceiling and of course one in the shop were they are made. My travel trailer has a custom pull up bar that I can use camping as well as a travel bar that breaks down without tools for my suitcase. Engaging your mind before and during your workouts will add some variety but maintain the consistency needed for growth or fat loss if that is your goal.
 

-6 E-Triggers: Personal

People are different and respond in their own way from outside stimuli. My wife for example loves people and every gathering is a party. More than on one occasion would she chat with family and friends over a bond fire til the sun came up. One the other hand put in a DVD for the evening and its snooze time in a half hour or less. She needs and enjoys people so her morning walks are with me and the dog. The health club she goes to (for ladies only) is always teaming with people. People give her energy. They are her E-Trigger. Mine is goal accomplishment. The satisfaction of one more rep or putting another workout in the bank is all I need and thrive on. Belonging to a group or sharing your fitness goals with a confidant may be your thing that triggers excitement for fitness.
 

-7 Nap time: 20 minutes only

This is such a great way to relax your mind and body preparing it for the 2nd half of your day. I am talking about a short power nap before 1pm not an hour or two mid afternoon snooze that leaves you groggy for hours. Not everyone has this opportunity to lay down on the job. If this is the case find a quiet place were your mind can wander to pleasant places as you breath deeply relaxing your whole body. I find those moments that I can drift to my one palm tree island in the Caribbean so relaxing. Knowing it is just a vision in my head and soon my body must spring to the daily grind, I am refreshed.

Abdominal fat I feel frustrated

 Everybody prefers to have a flat stomach and i mean six ABS . In addition to the unpleasant appearance resulted from excess belly fats, it may pose serious health conditions. Belly fat increases the risk of inflammation and hardening of blood vessels. Considering this, people having accumulated fats in the midsection for a prolonged duration are at a higher risk of developing diabetes, cardiovascular diseases and heart problems. Hence, it is very essential to lose stomach fats.

The chances of developing belly fats are more in people who indulge on eating excess fatty foods and drinking beers. Generally, women, following their pregnancy, tend to put on more belly fats. As far as the best ways to remove fat are concerned, there are no magic tips as such. Experts say that a specific diet plan or a particular exercise is not effective to target belly fats only. On the brighter side, stomach fats are the first to get rid of while losing weight. Let's take a look on how to remove stomach fat.

How to Get Rid of Stomach Fat

As per statistics, about 99 percent of individuals who have lost weight successfully, lose stomach fat prior to losing fats in the other body parts. Also, it is observed that the upper body part loses more weight in comparison to the lower portion. It is due to the fact that the type of fat in the waistline is visceral fat, which is easier to lose than the fats located under the skin (subcutaneous fat). Hence, with proper ways for fat removing, one can sport a flat stomach. Following are the tips to lose fats from stomach:

Cook Your Own Food

ًWe must agree that any special diet condition and one is in charge from beginning to end.Those who want to get rid of stomach fat are often attracted towards fad diets or crash diets. But remember, they are good for short-term results. Moreover, these diet plans can cause deficiency of important nutrients and can lead to several health problems. To lose tummy fat fast, you should follow a balanced and healthy diet. Your diet should be high in protein and fibers, moderate in carbohydrates and low in fats and sodium. Make a habit of cooking your food in less oil. Avoid overeating or over-consumption of calories. Your meals should include foods that burn fats, for example, apples, citrus fruits, chilies, pulses, cinnamon, cucumbers, ginger, asparagus, and tomatoes. Including home-made food in your diet can help control the daily calorie intake.

Include Whole Grains in Your Diet

One of the best way to lose stomach fat is adding adequate amounts of whole grain foods in the diet plan, rather than consuming refined grains. Studies have been conducted on people who consumed the same diet, but with different grain servings. In one group whole grains were given with fruits, vegetables and other food items; whereas the same diet with refined grains was served in another group. The outcome is that participants consuming whole grains lose belly fat more than the others.

Change Eating Habits

In addition to the foods that are included in the diet plan, what is equally important is the timing and frequency of eating. No doubt, serving a large meal at a time is the key factor for gaining excess fat. The logic behind this is that the body does not get time to covert the fats into energy. In order to avoid such a condition, you can consume less servings frequently. Instead of 2 large meals, you can have 4-5 smaller meals per day. This will speed up your metabolism. Your body will burn more calories and store less fat. Having 4-5 meals during a day will keep you satiated and help you stay away from junk food. Reduce the intake of sugar, sugary drinks and alcoholic drinks. Incorporate low glycemic fruits and vegetables, nuts, lean protein foods, whole grain cereals, beans, legumes, fish, low-fat versions of dairy products and small amounts of healthy fats (like olive oil) in your regular diet. Drink lots of water, at least 8 to 10 glasses, in a day. Water is essential for the health of the cells. It aids in digestion. It works as a detoxifying agent and as an appetite suppressant. Do not skip your meals and have a heavy breakfast.

Exercise to Lose Stomach Fat

And in contrast to many people's views about removing stomach fat, spot exercise is not effective for getting rid of belly fats. Even if you perform several rounds of crunches or abdominal exercise daily, you are not going to flatten your stomach. Nevertheless, you can strengthen and tone the abdominal muscles with spot exercise. While speaking about the exercises to lose belly fat, performing moderate physical activities for about 45-50 minutes, 4 to 6 times a week, is sufficient to effectively remove fat from stomach. The more time you indulge on rigorous cardio exercise (like brisk walking, cycling, running, jogging, etc.) and aerobic exercise, the faster you will lose belly fats. Remember, skipping a few days in between will only mean you start all over again. You can increase the duration and intensity of the exercise gradually, as your stamina increases. Do not forget to perform 5-10 minutes warm-up exercises before you begin with your exercise regime

Adopt Lifestyle Changes

Be active and avoid use of locomotives for short distances. Prefer taking the stairs instead of using the elevator. Walk as much as you can and avoid driving your vehicle for short distances. Avoid late night dinners and heavy food at night. You should enjoy your dinner 2-3 hours before going to bed. There are certain lifestyle changes that can indirectly help you to lose tummy fat. Avoid excessive consumption of alcohol. Stop smoking and avoid taking too many medications. You should stay away from all those things which lead to hormone imbalance and obesity. Yoga, meditation, music, leisurely walk, sports activities, vacations, sufficient sleep, etc. help lower stress, an unavoidable factor of modern life. Excessive stress can result in hormonal imbalance and obesity. So, leading a stress-free lifestyle is important, if you want to shed those extra pounds.

In the last but not the least, the best way to lose belly fat is to follow the above tips from today itself. Many times, we tend to postpone things until the day comes, when it is too late to correct. Be patient and inculcate healthy lifestyle changes to lose stomach fats effectively. Losing stomach fats not only improves your appearance and general health, but you will also become more confident with yourself

The new way to lose fat quickly

The concepts that coming to everybody when he thinking to losing weight-

 Health info :

 When we make up our minds about losing weight, there are always certain exterior motives pushing us to do so. It could be anything from weddings to class reunions, or romantic vacation to an exotic place or summertime. Or (in the case of defense personnel) even an inspection by the senior authorities. The need to look beautiful, thin, and flattering at such occasions can make some of us want things badly. While losing a sizable amount of weight is good for everyone's health, doing so in a non-healthy way can be dangerous. Before you even begin to put yourself on the road of starvation, remember, keeping yourself from nutrients that nourish your body is a very bad deal. This will only make you lose water weight, which you will gain right back as soon as you start eating. So, how can we go about losing weight properly? Do you have 2 weeks to spare? Do not fret any further as help is at hand. There are some fool-proof ways that can aid in bringing about weight loss in a short span of time. Here are the key ways to lose 10 pounds in 2 weeks. It consists of a combination of two measures which have to be followed simultaneously.

Tips to Lose 10 Pounds in 2 Weeks

And whichever weight loss program you adapt to, make sure you get a green signal from your doctor. You have to be careful, so that the program will be easier for you to maintain your goal for now and the future.

• Intensive Exercise:

Some form of physical exercise everyday, for one full hour, will be very beneficial. This refers to intensive exercising, not casual physical activity. Exercises can include either brisk walking, cycling, swimming, jogging, running or even a combination of these. Joining a gym for the same will also help, because if you have spent money on a weight loss program, you are more likely to follow it with complete discipline.

Getting into intensive aerobic exercises and strength training activities will help you lose 10 pounds in 2 weeks. By eating less and sensibly, you are reducing your daily calorie intake in the first place. Plus, by adding rigorous workout routines, especially, cardiovascular exercises, you are doubling your chances of losing weight quickly. Understand that 1 pound of fat is equal to 3500 calories. In order to lose 10 pounds in 2 weeks, you will have to lose 17,500 calories in a week. For this huge chunk of calories to be lost, you need to take your doctor's advice about your body type and its efficiency to handle it properly. You don't want to make yourself malnourished and weak by the end of 2 weeks.
  

Now the important step working out at the gym or home, start walking in the mornings and after dinners. You will have to add an extra hour of walking to your present exercise routine. Add running, jogging, rowing, swimming, hiking, or cycling to your cardiovascular exercises. Alter these exercises throughout the week and see how your body sheds calories in a healthy manner.

Weight training is another way of improving the appearance of your body, as it basically involves a type of strength training that uses weights to increase stamina. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in case of chin-ups and push-ups. Weight training exercises help in improving muscle strength, bone-density, flexibility and metabolic rate. These exercises help in getting rid of excessive flab, and give your body a toned look. However, they need to be done under the guidance of fitness trainers and experts.

•   Changes in Eating Pattern:

Instead of eating 3 large meals, break it up into 6 small meals in a day. Smaller, more frequent meals keep your blood sugar stable and provide a steady source of energy, which in turn fuels your metabolism. Many of us who wonder how to lose 10 pounds in 2 weeks often forget this fundamental rule because we have become conditioned to the routine of 3 meals a day. Also, you need to understand that it is you and only you who can control the way you eat. By that I mean, the time at which you eat, the kind of food you eat, and most importantly, the amount of food you consume. The point here is to eat less and not to get hooked on fad diets. The unnatural fad diets that claim you can eat anything you wish and still lose weight are impossible. A tiny fact these diets leave out is that the people who are eating anything they want, exercise a lot as well. So, the calories are burned quickly and in no time. But the fact of the matter is, nobody really wishes to eat less and starve themselves to lose a few pounds.

For first and foremost, go on a detox diet. It will cleanse your body thoroughly and help you lose 10 pounds in 2 weeks in a healthy manner. You can also take a look at healthy recipes to prepare at home, to keep your diet in check. Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, brown rice and noodles, fresh fish (nothing frozen or defrosted), unsalted nuts and seeds, natural yogurt, and herbal/fruit teas in your diet. Once you are through with the first phase of this diet, eliminate fast food from your life. Along with this, you need to steer clear of red meat, chicken, turkey, sausages, burgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee, and tea.

The harsh truth of our lives is that junk food is unhealthy. Get rid of the habit of snacking on junk food every now and then. Say good-bye to burgers, fries, deep-fried foods, soft drinks and sodas. If they have to be eaten, eat them in moderation. Wherever possible, replace them with healthier snack options like salad (without any rich dressing), nuts, fruits and brown bread sandwiches.

Research has proven the effectiveness of certain food items in fighting fat. These food items include almonds, soybean, eggs, lentils, fish, yogurt. Almonds are high in Alpha-Linolenic Acid (ALA), which can accelerate your metabolism. Also, almonds have a high fiber content and the good fat (HDL) which satisfies appetite very soon. So you are less likely to have cravings and overeat. Eat a handful everyday. Eating eggs for breakfast makes you feel fuller for longer, so that you eat less at your next few meals. Calcium-rich fat-free yogurt can boost your body's fat-burning mechanism, and accelerate weight loss. Lentils being high in protein and soluble fiber stabilize blood sugar levels. The end result is - a flatter tummy.

And in addition to the above, drinking 8 glasses of water and getting sound sleep of 7 hours everyday will improve the effectiveness of the new exercise and diet routine. All these measures have to be followed with consistency and require a lot of discipline. They have to be practiced everyday for 2 weeks, and then there will be results for all to see. Stick to a healthy weight loss program, drink more water throughout the day, and take multivitamins. To lose 10 pounds in 2 weeks requires a strong commitment, mentally and physically. There are many other ways to lose 10 pounds in such a short duration, but they include crash diets. Crash dieting is, altogether, an unhealthy practice and not at all the best way to lose 10 pounds in 2 weeks! These types of unhealthy diets and weight loss programs should not be followed as they don't provide any positive results for you or your body. You may think you have lost weight for good, but all you end up losing is water weight, which will return quicker than you imagine.

In health experts would say that there is no one best way to lose 10 pounds in 2 weeks, because what works for one person may not work for the other. But in general, a combination of the two measures given above is recommended for all those who enroll for weight loss programs. Of course, it goes without saying that it would do you a lot of good to carry on with these change in lifestyle for the rest of your life! Good health is one of the best gifts that we can give ourselves. So, prepare yourself and follow your goals till the end.

Supplements in bodybuilding is not substructure of this game

 Look of Bodybuilding Exercises :

Bodybuilders training hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session.
You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep.

And Bodybuilders eat very well and understand their own nutritional requirements and he is try to make it correctly .
And most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.

The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats.
Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day.

If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar.

Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street.
They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine.

Bodybuilding with Chemical Assistance

Steroids could be referred to as extreme bodybuilding supplements.
The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance.

Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.

The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either.

It is a matter of personal choice. Nothing said here will dissuade either otherwise.

And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice.

Bodybuilding Supplements are not a short cut to bodybuilding success.

One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either.

As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work.

It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle.

With the Internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion.

Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver

The Tips you should takes when you start playing boybuilding

 When  you start Bodybuilding workouts you should makes tips or timetable for the play . Gone are the days when women stayed away from bodybuilding. Nowadays, you will find both men and women exercising hard in gyms to have strong and well shaped bodies. Every second person wants to have a great physique now. If you are also planning to have appealing washboard abs along with a well toned body, here are a few useful bodybuilding workout tips:

 You can Understand the difference between different workout routines:
On a basic level, there are 2 kinds of bodybuilding workout routines. It can be full body or split. First, full body workout routine is one that works on your entire body. In a single session, such a routine will directly target several large muscle groups in your body. This type of routine may include shoulders and arms exercises in the beginning, followed by stretches and whole body workouts. Split bodybuilding workout is about targeting certain muscles at a time. On a given week day, you will be doing just one kind of exercise. It is a good idea to ask a fitness trainer to learn more about split workout routines.

 you should get a clear idea of your body's muscle fiber requirement:
There is no point of feeling discouraged even if things don't work so well in the beginning. A bodybuilding workout routine may take a little time to deliver results. Your body will really start reacting when you stick to a workout plan for at least 3 months. After about three months, your body will start reacting to exercise. It is popularly known as muscle fiber requirement. It is one of the most important bodybuilding workout tips. The body will start pulling various muscle fibers together at one place to create muscle curves when the above mentioned muscle fiber requirement is met. Gaining mass after this stage is easy.

 For stick to a routine:
Not everyone chooses to go to a gym. You can always carry on with a bodybuilding workout routine from your home. After learning all important bodybuilding workout tips, you can continue the routine easily. However, getting enrolled into a gym will always be helpful. Achieving a desired health goal will be easier when you are surrounded by like minded people at a gym. Also, gyms have professional trainers who can guide you on a regular basis. On some occasions, joining a gym can also discourage a person who has just started with a bodybuilding routine. If you have a company, you will have a good time at the gym every day.

 Get proper rest :
If you have been exercising hard in a gym, you also need maximum rest. A bodybuilding routine will work best when you have a good diet and rest combo. Never deprive yourself of enough rest. Many people make this mistake. Not taking enough rest may just do the opposite.

 Finally do not take any breaks in the routine. If you start today, continue exercising on a daily basis at the same time. Self discipline is very important.

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Benefits of Tantra Massage

 There are many benefits to make Tantra massage that one can truly enjoy.And these benefits are coming from one's belief in spiritual as well as physical harmony and that they should achieve that particular harmony between the physical and spiritual for them to enjoy life and for them to be able to live life to the fullest. Also, the concept of the Tantric massage is from the conviction of oneself that massaging entire body is one way in awakening your senses as well as in avoiding worries and frustration that one has and which can cause so much stresses and baggage in their lives.
 

 And they many wrong conceptions of people regarding this old art of massaging, the greatest misconception of which is the idea of Tantric massage that it gives pleasure sexually or the idea that it teaches the particular receiver on how to extend their own sexual pleasure. Although these concepts are included in other sessions, these concepts are just part of the entire goal of Tantric and that the concept of sexual pleasure open to the public's knowledge and are highly welcomed by the public. People seldom focuses on the sexual pleasure part that they often neglects the whole idea of this particular massage.

 In this main concept of Tantric massage is to actually create the proper path foe sexual energy to flow accordingly. This channeling sexual energy is very powerful that it can be use constructively in self-realization and towards self-growth of the individual who practices Tantric. You see, for us to be able to overcome daily obstacles in our work, or perhaps running a company or become successful in our own life, we must be free from unneeded burdens and unnecessary stress. These burdens may come from your sexual frustrations, poor relationships, negative thoughts, and all other depressing things. With Tantric massage, all these facets of your life will be touched and will become better.
 

 To getting an appointment on having Tantric massage, one should call the center and ask for more information regarding the sessions they are offering since this particular center may offer different service from the one that you are expecting to get. Some services are only offered for couples to do together for those who wanted to reignite their relationship spiritually and physically as well. This kind of session is designed specifically for the couples to learn exciting and new ways in giving pleasure to each other to not just be better lovers but also to become much better partners too.

 And there are also other sessions that are offered for people who are super busy and very much stressed like working moms as well as for those who just wanted to rejuvenate from stress, be relaxed and recharged their energy. Expert therapists of Tantric can certainly help both women and men who have problems in their sex life. These are all because Tantric massage conveys the Eastern philosophy which is the celebration of oneself in all facets of his life which can help in achieving balance and ultimately peace within.

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4 tips to get your bigger muscle biceps naturally new

 Do you every want to build bigger biceps and helping you in the way of bodybuilding .. Now, if you have than you've come to the right place. In this article we will discuss 4 steps that will help you get those massive arms in no time.

1- Take a Rest and take a rest muscle build in the rest time is as important as the workouts you do at the gym. In order for your muscle to grow you must give your body adequate time to recover from the stress you put on your biceps or any other muscle group. Make sure you get 8 hours each night.

2- Over-training this means your training too long or too hard. If you begin to lose your motivation and stop looking forward to your workouts, then your are probably over-training.

The following is a short list of symptoms for over-training.

• Increased fatigue 
• Mood disturbances 
• Depression 
• Sleep disturbances 
• Persistent muscle soreness 
• Feeling burnout

 And research by leading scientist has shown that one hour of intense muscle-building will increase protein stores in our immune and skeletal systems, however any further training will only begin to deplete these stores. The bottom line here is, don't go over board by working out 7 days a week, 2 hours a day. Instead keep your muscle-building schedule to 3 day a week with a rest period in between and train for only an hour on those days and once again give your body time to recover and get plenty of rest.

3- Basics. Your goal is to build bigger biceps and massive arms, and the best way to accomplish that is to stay with the basics. By basics I mean workouts that will get you the quickest results with the time that you have invested. Don't waste your time on machines, they have their place, but not for building massive arms. The best practice is to use free weights, doing different workout routines using barbells and dumbbells.

4- Nutrition. Don't make the mistake of over looking a healthy diet. Many bodybuilders don't follow a good nutrition plan and they end up limiting the results they would get from their training. Bodybuilding experts recommend eating 5 to 6 nutritionally filled meals per day. This will give your body a continuous supply of energy. Make sure your meals have a good supply of protein this will ensure your body receives a constant supply of amino acids which are important for building lean body tissue and muscle.

And remember how to get plenty of rest, don't over train, stick to the basics and choose a healthy food program. Best of luck in building bigger biceps and massive arms.

The important sides that motivation women in fitness

 Every people before starting any thing are should have a plan specific fitness program , the two areas that concern women are the physical aspect and the motivation. For most, the hardest part is overcoming the inertia of doing nothing to actually get started. Sure, you most certainly do need a high level of motivation to take charge and do something. If you want to shed a few pounds, there is nothing saying you have to accept your current appearance or health. Once started though, you know that staying motivated presents a new set of challenges. Here are three effective strategies for fitness motivation for women. 

 We each have our own personal reasons for reclaiming our great shapes and health, or working to maintain them. There may be similarities between the various reasons, but there are differences as well. You and I have reasons that we understand in our own unique way. When you keep in mind why you are exercising, you'll find that your motivation takes care of itself. Why exactly do you jog, lift weights or take exercise classes? This provides you with an excellent way to keep your focus and stay motivated. Another way to look at it is to always keep your goals in sight. The more you can do this, the higher your level of motivation will be. 

 Remember to remain sensitive and aware of your feelings and pay attention to any intuitions you might have. It's a good idea to be open to messages from your mind, as well as your body, so you know if anything needs attention. If you're feeling down, or unfocused on a particular day, there's probably a reason for it. Stay on top of your feelings and emotions and never let yourself fall into the trap of getting bogged down. Have you ever woken up feeling sleep deprived, yet what really happened is you got too much sleep? Don't get into the habit of skipping exercise sessions, and if possible don't miss more than one every so often, certainly not more than two. Each time you miss one you are building momentum in the wrong direction. 

 Burning out, feeling stressed out or plateauing is something that affects everyone sooner or later, and this inevitably makes it hard to stay motivated. While much of the cause of those effects can be prevented to a degree, that is not always the case. So many times we just keep working toward our goals, time flies, and before you know it something is wrong. If you've come up against this kind of circumstance, it might be best to briefly take a break from your fitness activities. Step back and take just a little time to thoroughly look at what you have been doing. Very often, a short break of this kind is all you need to regroup and take the next step. 

 You will be confronted with motivation issues that are peculiar to women as you continue with your work outs. You can help yourself by doing some research and learning what you can about this issue. There is a lot you can do to retain overall control on the situation and effectively deal with it.You can also take a proactive approach by putting measures in place to help minimize motivation issues from occurring in the first place.

Easy diet to reach bodybuilding

you can makes diet step by step to reach to your goal by successes . That is the way that I am going to teach you to change your "diet"; small incremental steps that will lead us to a perfect one.
Having said that, we will make incremental changes to your diet every two weeks. Typically, this is how long it takes to create a new habit, as well as this is how long it takes the body to get used to something. Every 14 days we are going to set a new goal. Each goal will build upon the success of the previous one. It is imperative that you use your determination in order to ensure the success of the program. By achieving each goal every two weeks you will end up with the diet that will yield the consistent fat loss/muscle gaining results that you are looking for.
(Weeks 1-2) Cut the fat.
For the first two weeks I just want you to start looking at the labels of the things that you eat and try to start cutting out as many fats as possible. This is the way that you go about doing this:
a) If you fry things, start steaming and broiling.b) If you use salad dressing with a high fat content, start substituting them for low fat or non-fat choices.c) Substitute high fat meats for lower fat choices. For instance if you consume corned beef, substitute it for skinless chicken or turkey. If you consume chicken with the skin, start taking its skin off. Also, buy lean red meats as opposed to the high fat kind. As far as taste, your taste buds will get used to your new low fat eating habits in the two-week period.
(Weeks 3-4) Eliminate refined sugars.These weeks eliminate the refined sugars from your diet. Where are the refined sugars?, you may ask. They are everywhere. Therefore, in order to accomplish this goal I need you to do the following:
a) Eliminate regular sodas as they contain a large amount of sugar in them. Instead, drink diet sodas. However, be warned that these contain Aspartame and some research indicates that high consumption of Aspartame may cause cancer in the long run.b) Eliminate the use of table sugars.c) Eliminate the consumption of any type of sweets.
(Weeks 5-6) Make water the main beverage in your diet.For these weeks, we just want you to start drinking much more water than you have previously consumed before. We have already explained the reasons for consuming water in the Bodybuilding Nutrition Basics article so no need to cover the reasons why again in this one. In order to accomplish this goal we need to do the following:
a) Substitute all types of drinks (including diet sodas and fruit juices, even if they claim to be natural) for water. Therefore, every time you get thirsty, drink water. b) Drink at least an 8-ounce glass with every meal. c) Drink at least 16 ounces of water during the workout.
(Weeks 7-8) Caloric intake control and multiple feedings.The following weeks will be the most challenging, but if the determination is there and you have gotten this far, then you will be able to do it. It is now when you will start to see the most unbelievable results. In order to accomplish these goals, you'll need to do the following:
a) Determine your lean body mass by either using a caliper or using the formulas in the following link: http://www.davedraper.com/bodyfat-calculation.html.b) Lean Body Mass x 12=Base Caloric Intake Per Dayc) Divide the amount of calories that you need by five or six (if you are a male) or by four or five (if you are a female). This will give you how many calories you can consume per meal.d) Start writing down everything that you eat and the caloric content of each food item in order to ensure that you don’t go over the allotted caloric intake that you need to consume per meal.(Weeks 9-10) Macro nutrient Management.
These weeks you will get closer than you've ever had before to the ideal bodybuilding diet. The good news is that after these two weeks, dieting will not get more complicated and you will also continue to see unbelievable results. In order to accomplish these goals, you'll need to do the following:
Step :1. Determine Your Carb Intake
a) Determine the grams of Carbs that you need in one meal: Since we want 40% of the calories from Carbs, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of carbs). Then divide by either 6, 5 or 4 meals to get the amount per meals.
Grams of carbs=(Base caloric intake x .40)/4
Then Grams of carbs/5 or 6 = grams of carbs per meal for men Grams of carbs/4 or 5 = grams of carbs per meal for womenStep :2. Determine Your Protein Intake

Since we want 40% of the calories from Protein, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of protein). Then divide by either 6, 5 or 4 meals to get the amount per meals.Grams of protein=(Base caloric intake x .45)/4Then Grams of Protein/5 or 6 = grams of protein per meal for menGrams of Protein/4 or 5 = grams of protein per meal for womenStep :3. Determine Your Fat Intake

Since we want to have 20% or less of the calories coming from Fats, then we need to multiply the base caloric intake by .20 and divide the results by 9 (Since there are 9 calories per each gram of fat).
Then divide by either 6, 5 or 4 meals to get the amount per meals.Grams of fat=(Base caloric intake x .45)/4Then Grams of Fat/5 or 6 = grams of Fat per meal for menGrams of Fat/4 or 5 = grams of Fat per meal for girlsStep :4. Keep a Food Log


Start writing down everything that you eat, the caloric content of each food item, and the macronutrient values in order to ensure that you don't go over the allotted caloric intake and macronutrient intake that you need to consume per meal.Step #5. Make Appropriate Food Choices

If you have trouble choosing what to eat, my article on Bodybuilding Nutrition Basics can help you make good nutrition choices.
After week 10, your diet will look very similar to the one presented in my Sample Bodybuilding Diet article, and thus, you'll have a perfect diet that will take you to the goals that you want.

This all steps if you make it literally you can attain your goal to be hero in bodybuilding

Best Weight Training Program

All exercises were performed using strict form for 3 sets each resting around 1 minute in between sets. For repetitions, I would perform the following periodization model:

Weeks 1-2: 13-15 reps

Weeks 3-4: 10-12 reps

Weeks 5-6: 8-10 reps

After week 6, I would start over at the 13-15 repetition range. Also, I would change the order in which I would perform the exercises for each body part in order to keep the body guessing.

Cardiovascular Exercise

I would perform cardiovascular exercise in the form of walking on the pavement either first thing in the morning on an empty stomach for 30-45 minutes, or right after the workout if for whatever reason the morning was not an option. On the final 6 weeks I had to do 45 minutes in the morning and 30 minutes right after the workout later on.

MONDAY

DELTS

* SIDE DB LATERALS

* UPRIGHT ROWS

* ONE ARM DB LATERALS W/ CABLES

* SEATED DB PRESS

* BENT OVER LATERAL RAISES

* MACHINE REAR DELT FLYES 

BICEPS

* HIGH CABLE SINGLE ARM CURL

* INCLINE DB CURLS

* DB CONCENTRATION CURL

* DB HAMMER CURLS 

TUESDAY

HAMSTRINGS

* LYING LEG CURLS

* STIFF LEGGED PARTIAL DEADLIFTS

* STANDING LEG CURLS

* DB LUNGES (PRESS WITH HEELS)

* SEATED LEG CURLS

* WEIGHTED STEP UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG 

CALVES (4 SETS OF 15)

* LEG PRESS / CALF (TOES IN)

* LEG PRESS / CALF (TOES IN)

* STANDING CALF RAISES (TOES FORWARD) 

LOWER ABS

* HANGING LEG RAISES

* HIP RAISES

* WEIGHTED FROG KICKS 

3 SETS OF 25 ON ABOVE

WEDNESDAY

BACK

* MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT

* MACHINE ASSISTED CLOSE GRIP PULL-UPS (REVERSE GRIP)

* MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULLDOWNS USING V-BAR

* ONE ARM DB ROWS OR SEATED CABLE ROWS

* STIFF ARM PULLDOWNS WITH ROPE 

TRICEPS

* ROPE PRESSDOWNS

* SEATED OVERHEAD DB TRICEPS EXTENSIONS

* STRAIGHT BAR PRESSDOWNS

* TRICEPS DIPS ON BENCH 

THURSDAY

QUADS

* LEG EXTENSIONS (TOES OUT)

* BARBELL SQUATS (MEDIUM STANCE)

* BARBELL SQUATS (WIDE STANCE)

* LEG PRESSES (FEET & KNEES TOGETHER)

* WALKING LUNGES

* LEG EXTENSIONS (TOES STRAIGHT) 

INNER/OUTER THIGHS

* ABDUCTOR MACHINE

* ADDUCTOR MACHINE 

SUPERSET THE ABOVE / 3 SETS OF 25 REPS

CALVES

* SEATED CALF RAISES / 4 SETS OF 50 

FRIDAY

CHEST

* INCLINE DB BENCH PRESS

* INCLINE DB FLYES (PALMS FACING FORWARD)

* FLAT DB BENCH PRESS

* MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)

* LOW PULLEY CABLE CROSSOVERS 

TRAPS

* SHOULDER SHRUGS WITH BARBELL

* DB SHRUGS 

MID / UPPER ABS

* 45 DEGREE INCLINE SITUPS

* WEIGHTED CRUNCHES

* HIGH CABLE ROPE AB PRESSDOWNS 

3 SETS OF 25 ON ABOVE 

Diet consisted typically of five low carbohydrate days and two high carbohydrate days, which most of the time were Mondays and Thursdays. This strategy worked as it prevents the body from adapting to the diet. At times, my trainer would add an extra high carbohydrate day while other times he would take one away. It all depended on how my body was reacting to the program.

Sample Low Carbohydrate Day Diet

The diet below provides a sample of how my low carbohydrate days diet typically looked like. For the most part, except for Mondays and Thursdays, all other days were low carbohydrate days.

Meal 1:

9 egg whites (can be from pasteurized carton)

3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

Meal 3:

3.5 ounces of fish

3/4 cup of brown rice (measured cooked)

6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

Meal 5:

3.5 ounces of fish

5 oz broiled baked potato

6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:

3.5 oz Halibut

6 ounces of broccoli

Monday and Thursday

Sample High Carbohydrate Day Diet

The diet below provides a sample of how your diet can look like. Feel free to make any substitutions by using the Food Group tables provided above.

Meal 1:

9 egg whites (can be from pasteurized carton)

3/4 cup oatmeal (measured dry before cooking)

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 2:

30 grams of protein from protein shake

1 Tablespoon of Flaxseed Oil

1/2 cup oatmeal (measured dry before cooking)

Meal 3:

3.5 ounces of fish

3/4 cup of brown rice (measured cooked)

6 ounces of green beans

Supplements: Multiple Vitamin and Mineral with Extra Iron, 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 4:

30 grams of protein from protein shake

1/2 cup oatmeal (measured dry before cooking)

1 Tablespoon of Flaxseed Oil

Meal 5:

3.5 ounces of fish

3.5 oz broiled baked potato

6 ounces of green beans

Supplements: 100 mg Alpha Lipoic Acid & 1000 mg of Vitamin C

Meal 6:

3.5 oz Halibut

6 ounces of broccoli