To Perfect Body

  Lot of people are thinking of getting into shape for the new year ahead. This is a wonderful idea, you don't want to jump ahead when getting in shape.
So, How we can do it ?

  I have decide to begin with the tips so you know what to do and not to do when on a program. if you will apply these tips, you will gain a huge advantage on your journey to getting back in shape. High protein (1.5 gram per body pound), medium carbs, low fat is normal for weight loss. If you're trying to gain weight I suggest high carbs, medium protein (1.2 grams per body pound), and low fat.

1 -Nutrition

 Diet and motivation are certainly the two hardest things to keep with when doing a program. In the beginning, I want to mention is the nutrition. When eating, you must eat nutrient rich foods.

2 -Needs in calories :How Many Calories your body needs Per Day ?

  How Many Calories your body needs Per Day ? You can find that anywhere online. Just type in "Calorie Calculator" or
"Calculate Calories Needed". After that, depending on your goal (losing or gaining weight) you're going to want to add or subtract 500 calories to your daily intake. So if I am supposed to take 2000 calories a day to maintain my current weight, I will add 500 (2500) to gain about a pound a week.

  A pound of fat is about 3500 calories so if you want to lose a pound a week, you should cut 500 calories a day. In a week that will equal up to 3500 burnt calories. If you want to lose more than one pound a week, I suggest you workout and burn the other 500 calories off. It is a big mistake to just cut calories. By doing that, you're body goes into starvation mode and holds on to the calories that you bring in. It's best to cut back 500 calories and burn off the rest.


3 -How Many Meals A Day ?

  In the ideal is 5-7 meals a day, to get the right amount of calories, the most out of nutrition balance and absorption, and keeping your metabolism at its peak, you have to eat through out the day. Eating in the normal 3 times a day, your body will only absorb part of the nutrients and calories and store the rest as fat. You want to have small frequent meals to keep a steady flow of nutrients in the body. This will lead to muscle gain and weight loss. You should eat every three hours.

4 -Water

  Your needs in water is same to your needs in eating, the more you eat, the more water you have to drink. You must drink 8-10 glasses of water. Water is essential and crucial for weight loss and gain. It helps flow nutrients to your muscles. Your goals is to try to get as much nutrients as possible into the muscles. It give you also a help to losing weight by emptying out your fat cells. Your fat cells are full of toxins. If you want to thin out, you have to empty out the toxins in your cells. Water also helps keep metabolism high, gives you energy, and keeps you hydrated.


Workout Routines

  I hope you start with a program like this:

• Monday: Chest: Incline bench press, flat bench press, and decline bench press 2×10 (all exercises)
• Back: Pull ups (palms facing away) 5x failure, seated rows 3×10
• Triceps: skull crushers 3×10, tricep pulldown 3x 10
• Tuesday: Cardio 30 mins
• Wednesday: Legs: squats 3×10
• Abs: weighted crunches 3×20
• Thursday: Cardio 30 mins
• Friday: Shoulders: military press 3×10, upright rows 2×10, front and side raises 2×10
• Biceps: Curls 3×8
• Saturday: Rest
• Sunday: Rest

  Some people may argue with this routine but they have to remember it's a beginner routine. This is just a begin. I suggest doing this for about 6 weeks then depending on your goal (weight loss or gain) I would mold it towards what you want to do. If you're gaining, I would take out the cardio and add a little more to your Monday, Wednesday, and Friday. You want to increase the intensity every work out week by adding either a rep or weight to each workout.

  If you're trying to lose weight, I would maybe add more to your cardio. You could try different things too such as sprints or increase your speed and incline.


Motivation

  Motivation is key when it comes down to getting in shape. Consistency is the most important thing if you want to see improvement. In that case, you want to start small and work your way up. If you don't feel like running for the full time or lifting all your sets for that particular day, then do half at least. Some is better than nothing. At least you're not going to fall behind on your goals and that is the mindset you have to have. Don't beat up yourself just because you don't feel like running 30 minutes or missed a work out. That is only going to make things worse. Instead, think tomorrow is a different day. "Every minute passed is another opportunity to change your life". Just suck it up and go/start again tomorrow.

  I personally love lifting in the morning. It's not crowded, it gives me energy through out the day, and I knocked it out of the way so I don't have it weighing over me all day. It also gets me in the best of moods. Even if you don't like working out, you will always feel better after a workout and never regret going. If getting in shape is your goal, you have to stay consistent.