They simply pushed my limits. When you see someone do something better than you, it naturally pushes you to do better. Even today, I hate to see anyone lift more than me. I always want to beat them! Healthy competition is good, so surround yourself with successful people in your sport or profession and it'll force you to excel. There's always something new to learn and some new way to improve, so find someone and make him your training partner.
You can’t know where you’re going without knowing where you are. So before you conduct any sort of diet overhaul, take a look at the number of calories you currently consume on a day-to-day basis. Apps like MyFitnessPal make this exceedingly easy to do. Your daily caloric intake might surprise you! And once you know how many calories you devour each day, figure out how many calories you ought to be consuming using the Mifflin St. Jeor equation.
Walking into a gym to work-out for the first time can be intimidating, especially if you don't have proper guidance. Many new lifters either find themselves in that situation or are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common. Mistakes in terms of the exercises you're doing, how long you work out each day, how many days per week, the exercise form you're using, not to mention your eating habits.
The world of female bodybuilding can be daunting to enter. While the initial images you conjure up may be of bulky, masculine-looking women with ripped muscles, this isn't always the case. In the 1990s, figure and bikini classes were introduced into women's bodybuilding for those who wanted a smaller yet defined and aesthetically-pleasing physique, says trainer Matt Weik of Bodybuilding.com. Before you take the plunge into competing, there are several important factors you should consider.
Many men who are on the path of building a better body ignore cardio or look at a cardio as purely assistance on a cut. Huge mistake. Cardio training is training of cardio vascular system. Goes perfectly into longevity mentioned above. Just check main causes of male mortality in your country and see which position cardio-vascular diseases take. Might as well hit that treadmill in order to enjoy your perfectly sculptured body for longer, gentlemen.
^ Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570.
Use protein supplements wisely. Throwing back a protein shake every morning is not a guarantee that your body will build muscle mass. Although protein shakes are not inherently bad, they are also not a magical means of building muscle. If you decide to implement a protein supplement in your diet, make sure the ingredients are high-quality (i.e. not riddled with sugar and empty carbs).
Since I work out late, I don't want the caffeine but I do want the "volumizing" effects of this drink plus the anabolic effects of the other drink, so I mix Gatorade with a creatine/nitric oxide/glutamine/BCAA powder. This works well and powers me through my workout. After training, within about 20-30 minutes, have a protein shake with fruit mixed in as discussed in the "supplements" section. This further helps recovery and growth.
Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.
Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)
Now that you've got the training part down, it's time to stretch it out. (Can you say ahhh?) Stretching while your muscles are warm can help improve your flexibility, says Davis, not to mention it just feels phenomenal after you've pushed yourself hard. A light cool-down is also great for calming the nervous system. While dynamic stretches should be your go-to during a warm-up, the cool-down is where static stretching comes in—this means holding a stretch for 20-30 seconds. These four passive stretches will do nicely.
Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
JDB, great tip on cardio before weights. Having trained in a boxing gym for years, this is exactly how I would start each training session, even if I was going to focus on weights that day. Use to start off, 3-4 rounds on jump rope in the ring, alternating between fast high knees and then slowing it down. It was all continuous for about 10-12 minutes. Would then continue w basic calisthenics (mountain climbers, bw squats, burpees, etc.) for another 3-4 rounds. This was all done w boxing timer running in background. Would finish “warm-up” w some kind of pull-up/chin-up, dips, and hanging abdominal work. Then it was time for weights. This just overall improved my general conditioning/movement and never felt that my strength diminished when doing this. Actually, felt stronger due to increased blood flow.