1. Set a goal, you see
To start, you need to set a goal. Some visual thing, something measurable. Acquire images from any person entitled the body you want. You can use options to define these images. Now all pictures somewhere where they can be seen by you everyday, PC background, print them and put them on your wall. OK, now to the next part of the first step: make sure it is measurable. Look for someone who has the body and find the height, weight and body fat. I found the body of Chris Hemsworth as it has a good amount of muscle to be optimal for a purpose and is actually my size. I find that the knowledge about this in healthyceleb.com. Below are my goals and a good example for you:
MY OBJECTIVE:
weight
90 kg
body fat
8%
Women for example are designed to:
height
167 cm (5'5 ft)
weight
55 kg (121.3 lb)
body fat
15%
2. Current Status
Examine your body. This can be difficult for some people, however, may not be realistic. Weigh yourself and write down the number. Then learn what your body fat percentage is. The best way to achieve high estimate of these appears, although you can find different ways to evaluate it.
My numbers:
Weight: 172 lbs or 78 kg
Body fat: 15-16%
3. Select a fitness program
There are so many workout plans, exercise routines, plans, weight loss plans and tips there, so it can be difficult to choose. If you are completely covered and do not know where to find the one mentioned above, there are several simple rules and suggestions:
Order: bodybuilding.com - search plan - choose a plan and choose their sexuality and level.
the quality:
- Novice Master 7 days (beginner)
- Big Man on Campus (student-muscle building, stay lean)
- Mass Project (building lean muscle mass quickly, advanced)
- Elite Corps (thin, powerful, healthy, women)
- Thirty days (cutting, lose weight, advanced)
Since I want to gain 22 pounds or 10 kg and still stay thin paste project. I slightly modified the program to suit my better lifestyle. More on that in the next phase, but first case these standard strategies for any plan you choose.
IDEAS:
exercise:
Lifting heavy objects (also applies to women)
Interview - high intensity interval training (fast and powerful cardio)
food:
Delete bakery items
Excellent food protein
Try the intermediate fasting
supplements:
Keep it simple
multivitamin
Cod liver oil / krill oil (omega 3)
amino acids
of whey protein and creatine (muscle building)
rest:
Establish a regular bedtime
Remains in the dark is complete
Do not use your PC or your phone before going to bed
4. Calendar
This is one of the most important things you can do to ensure that you start following your plan. Clean everything you do on a normal day, starting when you get up, toothbrush, etc., and when finished, compare your schedule to exercise and diet program you have chosen. When you are able to do your workouts and going to the gym? How will you ensure that you have adequate food in your lunch break? Now create a new system that includes an exercise plan and food. Make sure it is as detailed as possible.
Below are my morning schedule:
6:00 - waking up, brushing and flossing.
6:15 - Drink a glass of water.
6:20 - Plan the day (select the most important thing about it, the only thing), get into the right mindset.
6:30 - Take the dog for a walk
Six in 45 - Drinking tea Bulletproof (greentea, fed butter grass, coconut oil cow)
07:00 - Work
8:00 - breakfast (4 eggs, supplements morning) + listen to a podcast or audiobook
8: 30 - Labour
9:30 - Pre-workout drink + work
9:00 - Gym / Run
10:00 - shower + cup after training
10:15 - Labour
...
Once done, put anywhere you can see every day. Print it out and put on your wall or keep it on your phone. Make sure that every day, the regime continues. Initially, it will be difficult, but after a day or two, it will be easier and easier until it will not be considered at all.
5. Evaluation and Correction
Most programs are not suitable readymade your lifestyle and needs of both single, after a day or two, remember to check the program and correct accordingly. Maybe you need to adjust your schedule in the morning, a little, maybe the diet or exercise makes you feel exhausted and tired. Try adjusting your diet plan and sleep and feel better soon. There will be continuous changes in lifestyle, you may want to adjust. For example, I had to change my routine as my girlfriend and I decided to adopt a dog.
Remember to keep your realistic plan. Sometimes you go out on a Friday night and have a few beers or binge eating in a fast food restaurant. When this happens, do not stop! 24 hours later, return to the normal program and is back on the road to success.
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