Michael Zotaj

I want to start working out. How do I get started?

2013-10-04T22:31:00.000-07:00

How do I get started? It's the question that comes after someone is ready to start a new chapter in his/her life. Specifically how does one get started to embark in the journey of fitness?

Let's get started!

Answer these questions below as honestly as possible and write them down. Make a poster out of it and place it somewhere visible as possible .

A) Why are you doing this?

Figure out why you want to add fitness to your lifestyle and embrace it.

B) What are you trying to achieve (What is your goal)?

Do you want to lose weight? Gain muscle weight? Be faster? Be stronger? Increase stamina?

C) Is there anything that is stopping you from achieving this goal?

Figure out what is stopping you from achieving it, and find a solution.

D) Will you work out from home, outdoors or at a health and fitness facility?

Figure out where is the best place for you to get started.

E) How much time will you be willing to share out of your life for fitness a week?

When will you exercise? After/before work/school? Be time specific.

F) Do you have any past or current conditions which will stop you from achieving a healthy

lifestyle?

If so you should consult with your doctor to prevent any injuries.

G) Do you have any habits which are negative towards a healthy lifestyle?

If so might you be able to compensate those habits for a new habit such as exercising and eating correctly?

After you are done answering the question above you should have a very good idea about where you stand in the actual reality of the ability to reach your goal. It is crucial that you answer these questions before you get started in the journey of health and fitness because you must have a foundation first.

Now that you know where you stand, it's time to get started. It's time to get passionate and get excited because you are about to sail a ship with a destination, and the final destination is the glory of self achievement. Everyday you will learn more about this new lifestyle and accommodate to it. Step out of your comfort zone and face the new life which lays in front of you by giving it full dedication. Think of exercising as a choice of either being in good health or not. See it as important as education. You can choose to read and be smart or remain stagnant. It's the same analogy with working out , it's essential to a healthy and happy life.

Stop Blaming Others

2013-06-12T00:03:00.001-07:00

The world will forever blame media for its problems. The problem is not media, the problem is the ignorance of the people as a race due to the fact that we keep on blaming other exterior factors for our actions.

This is lesson one, in being a grounded person. How can one blame television programs for making them feel a certain way? Are you saying that this object called "Television” which airs advertisements, history and entertainment, (also keep in mind that it's made by the same people as yourself) is able to control how you live your life? If this case is true, look around you and realize that you make your own moves and no one else should do them for you except yourself. You are in fact empowering the same people that you obviously dislike. By saying the Media is corrupting society, is in fact separating them from normal people, making them immediately in a higher position than yourself. In that case I must say, you enjoy being lied to and manipulated by others. There should be no reason why you must think anyone is better than yourself. You have the same ability to become anything you would like to become, as long as you take the necessary steps to get there, with no excuses.

The problem is most people do make excuses and will find every reason on earth to not reach a certain goal. The same problem we see with humanity blaming the media for everything. How can you blame the media, if you the consumer and costumer is using it and bought it?

Look at cigarettes for example; they are extremely dangerous and addicting and by now almost everyone on planet earth knows how bad they are. For some reason though, people still smoke them and when they do get an illness or disease out of them, they blame the government for making them legal. You see? We are constantly living a world of excuses. Of course the big guys are going to dominate in this case, YOU ARE ALLOWING THEM TO and later when the worst happens you blame them. No it’s your fault for every action you take. If you choose to remain ignorant of knowing how society and the system work, get ready for your reward. In life, you get what you put in.

By now you should know very well that there is no one to blame but yourself. That right there is a huge step in realizing the truth of your reality and perception. Being true to yourself instead of hiding behind the blame of others will save your life one day. Keep this knowledge in your minds, and treasure it. Make sure you teach this knowledge to everyone you know. The world must realize the fact that blaming others for their actions is like a brother and sister fighting and later blaming each other for their actions. No matter what the situation is, it is our fault in the first place for putting ourselves in a certain circumstance.

We live in a materialistic world, be prepared for the worst or suffer through it. It’s simple, if you want to be successful, work hard, study hard and learn from others mistakes so you don’t make them. If you want to be healthy take the right steps to be healthy. If you desire beauty and sexiness than work hard to get it. If you desire to not be addicted to any chemicals than do not use any, if you are already stuck in a drug cycle, all you have to do is cut down and slowly end it once and for all.

It’s all up to you, it always has been but for some reason you thought blaming others would make your life easier and more meaningful. Obviously it does not, and you are only hurting yourself. Express what you truly prefer, if you wish to make changes than you must work for it. Be a leader, but be a leader of peace, for it is through peace that we can all survive and become the best we can be as a nation .

How To Quit Bad Habits !

2013-06-02T13:16:00.001-07:00

Hello and thank you for taking the time out of your life to read my blog. I truly appreciate your time

because I know how it feels to read something just to end up realizing that it was waste of time.

The ability of the human mind to comprehend knowledge that is useful from that which serves no

purpose simply depends on the persons beliefs and life views. That’s why I would like you, the reader, to pay close attention to what has been written in this blog.

We wake up one day, and realize we are here. Many make a living and a select few question why they are living. Some live in happiness, some in fear and some in bliss. Everyone feels a certain way because of the choices they make or didn't make. Have you ever had a day where you literally are bored out of your mind and need to go out and do something? All of a sudden you get the idea of going for a run, right after that you go outside and do it. Like a genie your desire to do something else has been manifested. That choice you made right there made you feel a certain way. Has it ever occurred to you that everything you ever desired was seating right next to you? Still not getting where I am getting with this? About a year ago I was personal training one of my clients. She said something which made me realize why I was different in every way from most people I had met. My life started making a lot more sense after that simply because of what she said. She triggered a truth which was hidden in plain sight. So what did she say?
-“I want to do it, but I don’t think I can”.

I remember when I first started working out my attitude towards reaching my goal was :
~I wanted to do it, and I KNEW I COULD DO IT~.
Sure enough not only I did it, but I reached goals that where beyond my initial goal. When you want to do something, the possibility of you doing it depends on what actions you take.
So I asked my client:

- If you want to do it, what is stopping you? (Right away she came up with every excuse on her mind)

She works 50 hours a week
She had a son and she was a single mom
She smokes
She had tried it before but she stopped.

My next question to her was about why did she want to start exercise?

-Because I know it’s important for my health and I want my son to look up to me as a great example.

So as we can see we all make choices, what it seems that we are unaware of is that the most choices we make are due to our past experiences. That right there, is the most fatal mistake one can make. Defining yourself as who you were yesterday, leaves no room to be who you actually want to be today and are constructing your future based on old beliefs. Are you not getting what I am saying? No problem thankfully I have trained my mind to paint the picture vividly in someone’s ~eye~.
Imagine yourself 4 years old , you are dependent on your parents because you are yet not capable of making your own decisions since you are brand new to this thing called life. Your parents teach you as well as they can to make you strong and ready for real life. At this stage in life your reality is constantly being controlled by your parents. Pretty much you have no rights; you just follow and if you do not you get punished. That right there is fear. What I just explained was a stage in your life which you had been introduced to the programming of fear because that’s the only way you could perceive it. Your parents taught you life, but you must realize that what you saw as a four years old, is completely different from the way you see it now. Just that observation can make your life about 100,000 times easier.

The ability to look in the past is to realize who you were, and if you did not like a certain thing about your past ask yourself why, and if it is relevant to still hold that attitude? Does it still serve you to be scared of the dark? How about being alone? How about being scared of not being appreciated enough? Do all these things matter anymore? Do you really care if people judge the way your dress anymore like you did in High School? So from a creative point of view , look back in the past figure out what you did not like and realize that you are not that person anymore and constantly begin to create new possibilities for yourself. You are a product of your constant thoughts, the more you get in the habit of doing something, the more you are going to do it because if you don’t, you will not feel good. What people fail to realize is that the reason why it’s so hard to change habits is simply because your neurons become stronger and thicker with repeated actions, and when that action (stimuli) is no longer present we feel like we are missing something. Here is the trick that your mother taught you but you always fought her about it, SELF-CONTROL. If you practice self control, eventually your brain will create strong and thick neurons about self control and guess what? You will be in the habit of continuous perpetual self control. Also if you don't know the true definition of the word HABIT- A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition.

I have two tasks for you today.

1)Look in your past, figure out moments that you keep avoiding, make peace with them, let yourself know that that type of thinking does not serve you anymore, and that you are ready to let go of that programmed thought.

2)Next time you feel like you want to do something, but you know that you really do not want to it’s just that feeling that keeps asking for it and keeps popping up in your head. I want you to fight that feeling with your will. YOU ARE NOT YOUR FEELINGS, remember, whenever you are not doing your habits, your mind wants to constantly make you do them. This is your first lesson.

How to succeed in everything you do

2013-05-06T10:37:00.004-07:00

I have one question for you. What do you want to be? Is who you are now , who you want to be?
Are you doing what you really want to be doing or are you just going with the currents? When you go with the currents you will never be who you want to be. You are a product of society. Sometimes because we ride the wrong waves, we get in a rut. We get stuck in a lifestyle which makes us doubt our own ability to be the best version of ourselves. YOU HAVE TO WORK HARD, you have to realize what separates unique people from the rest. Realize why they are different? They try hard, they are not scared of success, and they are not scared of failure either, but trust me failure is not an option for this phenomenon. When I look at my body, I see how much work I put into it, how many days of extreme hard work, sweat and exhaustion it took to get to where I am. The only thing that kept me going was the idea of separating me from the rest. There is no such thing as following conformity in my mind. I am a born rebel, no one can control me because I know who has the ultimate control, and that’s me. This is the mindset of all the great actually, look at Arnold, Jesus, and Aristotle etc. They knew the power of men, lied in his power of belief of self. YOU ARE ANYTHING at your present moment. That means that if you choose to be who you are now, like it or not you are exactly that, what you can be, is up to you and it lays in your future until you make the first step for change. Make sure that whatever steps you take, do not only favor the present moment. The best decisions affect your past, future, and present POSITIVELY. The outcome of your hard work translates to success. No one made it without work, and you will not either. You are going to have give up partying, caring about negative social behaviors, following where everyone is going. After you choose the path of the rebel, you will feel like an outcast at times. No worries, just remember you are different. You look at things that the average person doesn't even think about. Average people are stuck in their daily lives, and find it extremely hard to find a way out. You already have found not one, but thousands of way out because your thinking separates you from the rest. Think about this, do you think CEO’s think like the average person? For a person to become a CEO he/she must become different, a leader, the ALPHA and the OMEGA at the same time. The CEO cannot be just a joe schmoe , HE HAS TO BE DIFFERENT. So now you know, inspire yourself, inspire those around you, make your own wave, and ride it. What makes you hurt today, will make you that much stronger tomorrow. Separate you from everything that does not help you grow. Become the best you can be; if you want to make a true difference in this world you MUST separate yourself from the rest of the world.

How to : Create a Business Plan

2012-11-08T14:51:00.003-08:00

Why do you need a business plan?

A business plan helps you clarify the exact nature of your business and how you plan to develop it . It is a road map from where you are now to where you want to be in business. It helps you mark out your objectives and stay on course as you move toward them.

A business plan is a tool to attract investors. Your well thought out business plan can stimulate potential investors to provide you with the seed money you may need to launch your business.

What is a Business Plan?

While Business plans vary in format , the four parts below I have found to be basic to all.

1. Summary : The first part of a business plan summarizes the three parts that are to follow :
The business (operations) , The Marketing Plan , and relevant Financial Data.

2. The Business : This section describes your business operations, including : The goods and

services you will provide, the legal entity ( Partnership, coropration , etc) , the management

team, including resumes of the key players, your staffing plan , your professional support team,

the physical facilities of your business , the process and procedures by which your business will

run, and an over all scheme of your goals and objectives.

3. The Market : This section contains your marketing plan, the most essential part of your

business plan. Your marketing plan will include a description of the market ( what’s out there )

and your place in it, observable trends in the market, forecasts for the future , and the specific

individual , groups , or organizations that you intend to sell to your target markets.

Additionally , you will describe pricing policies , sales terms, customer service policies, methods of

sales and distribution, advertising and promotional strategies, and all other relevant marketing data.

4. Finances : This section includes a budget for implementing the plans you have made in your

business and marketing sections. It details where you expect to get your dinero from m how much

you expect to make, where the proceeds of your business will go , and how much your business

would need to make in order break even. This section will also include a proposal to your

investors: what you want from them, what they can expect to gain , and exactly where they would

fit in your plans.

Tips:

- You may want to seek the help of professional business consultants, lawyers, tax accountants, and market research firms in the preparation of your plan so you are not set for failure.
- While it is helpful to consult experts , I recommend that you do the bulk of the work yourself.

- Before you start your own business make sure you have experience first. The knowledge I have is based on real life businesses .
-The effort you put into making your business plan the best it can be will pay off both when you approach potential investors an dwhen you finally get down to business !!!!

Why society wants you to follow it.

2012-02-01T15:28:00.001-08:00

I first got into the career field because I recognized how central work is to the happiness of the individual and the character of any society. Work offers the individual the opportunity to share acts of love and beauty, to see his goodness reflected in the image of his work. By the work that a society chooses to do or not to do, it defines its values and shapes its future. Since work is what we do with most of our walking lives, we must, if we count life valuable, consider what we are working for.

I also Realized that today, for all too many, work is drudgery, the thing to do to pay bills, or a mad chase for material wealth and social status. I saw how bored , alienated, under-challenged, or over-stressed so many are in their work, and how their unhappiness at work affects their families, friends, and communities. It seemed to me that the popular conception of work as principally a matter of economics and social status was at the heart of the matter. Many individual tragedies of alienation, emptiness, and despair, as well as community, national, and global problems seemed to be aggravated, if not in fact caused, by this conception of work.

For many who came to me seeking career guidance, a “better job” was not enough. There was a real desire for a broader conception of work—one that would reflect the spiritual as well as the material life of man. My search for such a vision of work led me finally to the notion of work as art, the unique creative experssion of the individual. The essence of a vision of work as art is inspiration and excellence. Work inspired in conception and spirited in performance, is art. As time goes by, I become ever more convinced that this vision contains the vision the seed of cultural transformation of considerable magnitude.

Even as the conventional notion of work was failing many, so too , the conventional career planning methodologies that had arised out of this conception were , for many, inadequate. Many people who were looking for more fulfilling work were completely turned off by the conventional career planning process . It isn’t hard to understand why. “vocational guidance” programs were originally designed to help employers “better fit” emplyees into positions within their organizational structures. They were never intended as a means of helping individuals realize their creative potential or achieve their own best work.

      Over the years, career planning and vocational guidance evolved, but this notion of “finding the fit” was carried over as an integral part of the conventional career planning theory. Programs cut from this cloth tended to reduce human beings to collections of personality traits or skills that could be matched with pre-existing job slots. They focused on developing ever more elaborate tests and measures to find the perfect fit. Yet no matter how logical and systematic these programs might have seemed , they often failed to reach people where they lived. Like painting by numbers or dating by computer, something seemed to be missing from these programs, the life of spontaneous engagement. The best fit model, after all, tends to view people as static, interchangeable parts in a grand machine, not as aliving, growing, and conscious beings.

   On the other hand, there were books, that while long on metaphysics and ideals, were short on the practical life of making things happen in the real world. People read these books but only get inspired for a short period of time..I know I was one of them. We need a program that will speak to peoples hearts and souls, yet be practical enough to help them take definite action.

1)Spiritual

2)emphasis on service

3) freedom of choice

We must have the love to go for what we know is right, even if it means paying a price. We who love life must work with life for life, while celebrating the mystery that is life. In short, we must be actively engaged in making the world the best it can be, whle loving it exactly as it is.We must have the courage to reject the idea of settling for work that is self destructive to human ahppiness, or even indifferent to it. We must have the patience to view the movement toward life’s work as a lifelong unfolding process , not something we can do in a week, a month, a year, or evern several years, but osmething tha ttakes a deep commitment and the patience to see through it.

Those who take up their work as a creative pursuit, those who are really working from “the inside out” in a spirit of service, need a wider range of alternatives than the conventional nine to five job format alone . These include starting your own business, working free-lance, and even preliminary information for starting a nonprofit organization. Only when you do this will you truly work for the self as opposted to society. Once you do this everything shall come to you . Your hidden power will be realeased, do not follow what society tells you, don’t even follow what I tell you simply do what your heart wants the most. Don’t be scared , be daring . See yourself in the future and take baby steps to get there. I didn’t gain 80 lbs of pure muscle in a day. It took me 5 years to achieve it. Like everything else once you start doing what you love and are meant to be , life will be 100x more positive.

Vision Questing

2012-01-29T20:22:00.000-08:00

Identifying your visions of and for the world starts you on the quest for your best. Your project your vision beyond the myopic, self-centered concerns which often block the perception of a life's work. As you deeply consider what you would like to see for mankind and the world , your own part in that process will being to come into view. You will be challenged to love the world as it is, while holding an image of the world that could be.

As we enter the twenty-first century,the era of global consciousness is upon us. We have come to recognize that we are drifting through space on a circular life raft. Our vision of the world and of our place on it have changed dramatically in the last several decade. This change in vision portends a similarly dramatic change in the reality of life on this planet, provided, of course, that we can integrate in it in time. A vision that recognizes our place within the universe and the interdependence of all life on earth is coming to supplant the independent "man against nature" view , which has dominated Western thinking for at least the last three hundred years, and by now, has been exported to every corner of the globe. Your vision for the future is expressed in the way you see the world today. This applies to both your world view and your ability to accurately perceive what is going on in it. Vision as an imaginative process means simply this: everything that has ever been created began as an idea - We create what we imagine.

1. World view: vision as a way of seeing
2. Perception: the vision to see what is going on
3. Imagination : the vision to see what it could be

I remember once upon a time the big question was : does god exist or not? Today the question is : Is life sacred or not? In the most general terms, there are but two world views. One can take the view that life is sacred or that life is a commodity. A sacred view of life gives birth to feelings of duty , protection, and love. It emphasizes values of joy beauty, happiness, caring. You don't need to be religious in the conventional sense to hold a sacred view of life. There are those who claim no personal god, yet have a sense of the sacredness of life. On the other hand, there are those who profess belief in God and yet seem to view life as a commodity. Christian or Jew , Muslim or Buddhist , Hindu or Humanist, Atheist or Agnostic, Pantheist or Shamanist, if life is sacred to you, you may have more in common than you think. While there are endless differences in the interpretation and emphasis made by those who hold a sacred, or sane, view of life, a few essentials are commonly accepted. These include wholeness, harmony, and radiance.

THE WHOLENESS OF LIFE: There is an intelligent life order that is beyond human understanding. This life order may be called diving or natural intelligence, cosmic or scientific law, or a hose of other name, but anyhow, it exists. This life order is an integrated whole. It is more than a sum of its parts.

The Harmony of Life: call it the web of life, ecological interdependence, gaia, or the noosphere, we are all in relationship with one another, The universe is better understood as a living organism than as a machine. Events in one part of the organism affect eh whole of the organism. Since every change affects the entire system, we ought to seek harmony in the system rather than the advantage of any individual, group, or species over others.

The Radiance of Life: LIfe itself has value. Beyond any purpose we can imagine, life itself is valuable and ought to be celebrated, preserved, and protected. Save the whales or rain forests, whether profitable or not; avoid war; uphold human dignity, because life is valuable. Life is a Mystery. In the word we recognize that all existence is a mystery like our own existence.

How to see results in your work outs

2011-11-14T14:30:00.000-08:00

Do you ever wonder how come some people are in such good shape ?
What is the first thought that comes in your mind ?

Whatever you think is up to you, but I can tell you what i think
and I can tell you exactly how they did it :
Hard work , perseverance and consistency!

Hard work

Some people work and some people work hard, those who simple work see average results, those who work hard see
above average results.

Perseverance

Perseverance kept them going even when their brains told them
that they were tired , and made excuses . They kept going forward
when they were being pushed backwards!

Consistency

Consistency determined if they were going to make it or no. They
did not take breaks , they did not make excuses , they simply
went to the gym , never giving up.

So we conclude that to get in good shape is not easy, and than
again what is easy in life? When you first learned how to read
was it easy? But how worth it was it?

Same aspect goes with exercise , it's not going to be easy to
learn how to do it and do it, but after you spent some time and
do it you will thank yourself everyday you wake up for making
such a smart decision!

To see results all you must do is EXERCISE ! Do not give up
results take time , but once they come you have them forever.

How to transform your arm instantly!

2011-11-07T08:38:00.000-08:00

Notice how contracting your arm going up and down slowly will give you a huge pump! Now try that with some weights! ENJOY!

The importance of sleep

2011-11-02T06:45:00.000-07:00

Many people decide to give all they got to reach their goals. In bodybuilding if you ever want to succeed you must have a very good sleep regime. Sleeping is when your body is rebuilding muscles. Ever had a really harsh work out, slept for 6-7 hours and woke up the next day extremely sore? If you slept 8-9 hours you would have been less sore. You do not want to be a cellphone with low battery. You will eventually run out in the middle of the day, and we all know how bad that feels. Many people use the excuse that they have no time, are too busy for sleep etc. Chances are that if you got the right amount of sleep you will get much more done , in a small amount of time.
People who sleep make amazingly good decisions, for example yesterday I slept at 9pm and woke up at 8am and it's true , my mind is clear, my body is ready for anything, and most importantly i will not run out of steam before noon. So still thinking about avoiding sleep? A study shows that people who are sleep deprived show major peoples skills, over-think , and tend to think they had add since they can't concentrate . As we can see there is a pattern between those who sleep well and those who don't. You can tell clearly who had a good night sleep , and who didn't. If you have a good night sleep your face glows, if you had a bad night sleep people will be able to tell from the look of your face.

In bodybuilding if you avoid sleeping you are not going to see results, if you work out past 6 pm there is a really high chance that you won't be able to fall asleep early. That's due to your body waking up literally due to exercise. Exercise is meant to be done in the morning to wake you up, and give you the best energy boost to get throughout the day. I used to work out 6pm-7pm for 3 years but i noticed that wasn't working well for me since i was very sleep deprived. I changed my schedule to 8 am - 9 am. After this i realized that everything i was doing was going extremely smooth , getting up earlier than ever, getting way more work done, I was getting less angry, and most importantly my physiology was changing for the best.

Point is try to get as much sleep as you can, don't avoid it because life is hard. Forget life...if you can't deal with life because you are sleep deprived what's the point? So go sleep well now and you are going to forever thank yourself .

Tired of exercise?

2011-10-31T19:35:00.000-07:00

The true secret.

the answer is short and sweet:

-Dedication- my friends.

It’s important because without dedication, we have nothing . Once we dedicate a part of ourselves to exercise , only then , can we see good in our own physiology. Every single one of us has their special beautiful physiology, but sometimes the information age slows us down physically. Only with enough virtue ,passion , and dedication you can achieve that body simply by having fun. Life is better while exercise is available , you are not losing time, you are gaining life.

When we were young…all we cared about is play time play time! Whether that was video games, running , screaming, crying, laughing? We can have that same type of energy with enough exercise. It brings back the energy withing you . It makes you healthy , you see life with a different look to it.

The problem is…exericse is so repetitive..how can I ever enjoy that…The truth is , you have two ways to go once you ask that question . I would look at the outcome and I would suck it up and simply run and do boring exercise till I see the right results or I can get creative with my work out’s therefore ill see results while still having fun! Clearly the answer is obvious. I see people at the gym running on the treadmills everyday but not for long …the problem is these types of persona tend to to either quit or slow down in the long run. The reason for that is because normal exercise gets boring and even our bodies get used to it. So what do we do? Yes, you understand now , the gym is a great place to gain muscle, but to lose weight the best way is to simply have fun in nature also ! Nature is key when it comes to cardio!

Have you ever been near your closest hill , or forest preserve?

Have you imagined how nice it would feel to run through that? The air is pure and clean , running in nature feels amazing. Running in nature and lifting weights in the gym , makes people wonder how you are looking so fresh. Unlike most, you will not get bored of cardio.

Imagine this, you are life and your life is a movie strip. Which movie would you like to watch ? me running in a treadmill, or me in nature?

Exactly. OK I think you guys get it. Get creative. Leave me notes for more creative ways to enjoy fitness.

HOW TO BUILD A THICK CHEST (secret tips)

2011-10-25T19:23:00.000-07:00

"It's the first thing people notice, superman had it and now so you can you"

Here is a problem with most people that they never notice they are always doing wrong. When you bench, make sure your chest is higher positioned than your shoulders, if you do not do this you will see very small chest results, but you will get a tricep and shoulder pump. We are working chest, therefore we want a bigger pump on the chest!!! Try it and let me know, I used to let my shoulders higher than my chest when I would bench press, and didn't see any chest results for about a year , compared to my arms that is. If your shoulders are set up higher than your chest while you are pressing, you are stimulating your shoulder and tricep muscles tremendously, which we don't really want since we want to work out our pecs so make sure you do not do this mistake.

Bench press and dumbbell presses are the most effective. If you are working on chest, make sure 3 exercises are presses. and it has to include bench press or dumbbell press.either a flat bench or incline bench or either dumbbell flat bench or dumbbell chest presses incline because those are going to be responsible for building the thickness.Free weight presses are very beneficial since they give you more control in your work out . I know...there are other exercises but those are for shaping, therefore you must do after you have thickness first.

HEAVY WEIGHT

"If your chest doesn't have to get bigger than it won't"

You don't want to shape you want to add to it for now! So make sure your weight is challenging but don’t forget good
form also, gradually increase the weight!

When you press make sure you are also doing wide grip presses. it stimulates your chest the most, unlike neutral pressing which is when you hold the bar at shoulder width. Neutral presses stimulate your triceps and shoulders a lot more than wide grip. We must really focus on increasing the size of our chest, if you have big shoulders ripped abs and big legs etc but small chest, guess what? you are weak.The reason for that is because let’s face it, chest is our power muscle. How many times have you heard people asking you how much do you bench? Although it's not always about weight, when it comes to chest it is. You must build the thickness first, than shred to make it looks amazing!!

The problem with most people is that they lack bench press power. These are usually the people with long arms since its more work on the body. It's true, but then again, that shouldn't stop you from building a thick chest. So what do we do?

Triceps work outs.

When you bench press, you utilize your triceps a lot, the more your triceps grow the more you will be able to bench press and build a thick chest, since it will be easier for you to do chest exercises and you will also be more confident.After you have good triceps your bench press power will increase tremendously. I have never seen someone with big chest and small triceps, just like I have never seen someone with big lats and small biceps. Triceps and chest work together and we must not ignore that fact.Shoulders also, but a very small amount unless you are using incorrect form.

How to Have the Best Work-out!

2011-10-24T18:59:00.000-07:00

Did you know? Humans have two muscle fibers .

Read further to learn the secret !

There are two types of muscle fibers: slow-twitch and fast-twitch.

Slow-twitch muscle fibers are used for repetitive movements, and they are designed for endurance. They recover rapidly, and do not tire easily. They are always employed before the fast-twitch muscles during an exercise. However, when the weight gets too heavy, your body calls on the fast-twitch fibers to do the work. These can lift heavy loads, but tire quickly.

Example: Let's say have 100 muscle fibers in a muscle - 50 slow-twich and 50 fast-twitch. You lift a weight which requires 55 muscle fibers. Your body will call on all 50 slow-twitch and 5 fast-twich fibers to lift the weight. After one rep, your slow twitch fibers are still perfectly strong, whereas the 5 fast-twitch fibers are exhausted. Now you do a second rep. Your body uses all 50 slow-twitch muscles once again, but 5 different fast-twich fibers, because the first ones are exhausted. After 10 reps, all your fast-twich fibers are exhausted and you can no longer lift the weight. (Now you can see why you do more than one rep.)

So, what happens if you want to shock the muscles further - hit the fast-twich fibers further while they're tired. You can't do any more reps, because they're exhausted, and if you wait for them to recover before doing a new set, you're not shocking them into growth as effectively as you could. So, the following techniques are available:

1. Drop sets - give them lighter weights and your fast-twitch

fibers can lift a little more while fatigued.

2. Super-sets - use different muscles to assist in a lift while the

fast-twitch fibers are still fatigued.

3. Pre-fatigue the muscles - this is a single-joint (rotary)

exercise, followed by a compound (linear) exercise to failure.

This is different to super-sets in that you use heavy weights in the

second exercise, and there is a short rest period in between the

two exercises:

Pre-fatiguing the muscles is done by using a rotary exercise, followed by a linear exercise (heavy) after a short rest period. The rotary exercise pre-fatigues the muscles, and the fast-twich fibers are hit in the linear exercise - shocking the muscle into growth.

OK - so here's the rotary exercises which you should do to pre-fatigue the muscle, followed by the killer linear exercise:

Pecs (your pectoral muscles)
Rotary: Pec Dec or fly's
Linear: Bench Press

Lats (your back wings)
Rotary: Pullovers
Linear: Lateral Pulldowns

Deltoids (shoulders)
Rotary: Lateral Raises
Linear: Military Press

Biceps
Rotary: Curls
Linear: Chin-ups (underhand grip)

Triceps
Rotary: Tricep extensions
Linear: Dips

Quads
Rotary: Leg Extensions
Linear: Leg Press

Hamstrings
Rotary: Lying Leg Curls
Linear: Lunges or Leg Press

Include this in your workout as an alternative to drop-sets and supersets every now and then, as a shock-technique, and your muscles will grow like weeds. Pre-fatigue training works like no other!

Thanks for reading.

The best diet to gain muscle weight!

2011-10-24T18:48:00.000-07:00

My diet

Liquid Supplements:

Two Protein Shakes

Six 20 oz Bottles of Water

20 oz Gatorade

(Water/Gatorade 30 minutes before or after meals & during workouts)

Vitamin Supplements:

Amino Acids

Multivitamin

Vitamin B

Vitamin C

L-Glutamine

Fish Oil

Calcium/Magnesium

Meal 1

7:00 AM

1 Slice Velveeta or White American Cheese

100% Egg Whites scrambled, mixed with Grits

Olive Oil spray in cooking pan

1 Package of Flavored Grits

1/2 Cup of Skim Milk

OR, instead of Grits:

1 Package of Cream of Wheat

2/3 Cup of Skim Milk

1 Slice Velveeta or White American Cheese

Meal 2

11:00 AM

4 oz Tuna, Salmon, or Cod (Broiled)

4 oz Rotisserie Chicken (No Skin)

4 oz Steak (Broiled)

4 oz Salisbury Steak

4 oz Roast Beef

4 oz Lean Broiled Pork

WITH

1 Serving of Fruit, 1 Serving of Dairy & Protein Shake

2 Servings of Vegetables

Meal 3

2:00 PM

1/2 Slice Velveeta or White American Cheese

12 Grain Whole Grain Bread (1 Slices)

2 oz Low Sodium Ham

1 Slice Dill Pickle

Kraft Mayo

Lettuce

Tomato

WITH

2 oz Rotisserie Chicken (Sometimes)

1 Boiled Egg Whites (Daily)

1/2 Serving of Fruit

Meal 4

3:00 PM

1 Tablespoons Crunchy Peter Pan Peanut Butter

1 Slice 12 Grain Whole Grain Bread

1 Tablespoons Grape Jelly

1/4 Sliced Bananas

WITH

2 oz Rotisserie Chicken (Sometimes)

1 Boiled Egg Whites (Daily)

1/2 Fruit Serving

Meal 5

4:00 PM

2 oz Low Sodium Ham

12 Grain Whole Grain Bread (1 Slices)

1/2 Slice Velveeta or White American Cheese

1 Slice Dill Pickle

Kraft Mayo

Lettuce

Tomato

WITH

2 oz Rotisserie Chicken (Sometimes)

1 Boiled Egg Whites (Daily)

1/2 Fruit Serving

Meal 6

5:00 PM

1 Tablespoons Crunchy Peter Pan Peanut Butter

1 Slice 12 Grain Whole Grain Bread

1/4 Sliced Bananas

1 Tablespoons Grape Jelly

WITH

2 oz Rotisserie Chicken (Sometimes)

1 Boiled Egg Whites (Daily)

1/2 Fruit Serving

Meal 7

9:30 PM

4 oz Meat, Fish, or Poultry

2 Servings of Vegetables

1 Serving of Fruit

Before Bed: Casein Protein Shake since it doesn't allow catabolism

to take place. Your body eats away muscle

since it has nothing else to eat.

Notes: The only Fats used in the diet is Extra Virgin Olive Oil, sometimes a

small amount of butter, Canola Oil in Ranch Dressing, and Soy

Bean Oil in Mayo. Food is cooked with a lot of

Herbs, Onion & Garlic.

The psychology behind human nature

2011-10-24T10:23:00.000-07:00

The substance of our nature is ingrained deep within us.

Many of us see but don't understand .

It's simply better to be relaxed than worked up.

There is no point in anger. Anger destroys

relationships. If you need to stand up for

yourself than do it, but a wise man will not

use force or negative references. Every time

you get angry something happens, a shift shall

we say. It is not you anymore , but your animal

within you.

Truthfully I have come to understand

that we humans are half evil beings with the

illusion that we are good. The point for that

being is because we are selfish deep inside us.

When you help someone you do it because

it gives you pleasure and it makes you feel

better, when you hurt someone you feel joy

of superiority.So we realize that good does

not exist . Good is an illusion due to our

selfish nature. Sorry to say but I have come

to realize it's true. For example when High

School is over everyone goes to whatever

college they must attend, leaving their loved

ones behind. Why?

Because we are again, selfish. Writing this

makes me mad , because i realize the truth

within this blog. When a mother loves her

child, and punishes her child, is she being a

good mother, or is she stopping the child from

expanding his horizons because she thinks

her way is best due to her age?

If i asked you to play football because i know what's best for you, should you follow my advice? why would you? is there

something selfish behind it? Me telling you what to

do makes me superior because I know what's

best for you, therefore : selfish again.

If i asked you to find me a job , are you the superior? Sure but in the end , who got what he asked for?

If you bail your enemy out of jail , are you a good person? You are selfish , because if you weren't scared of what he could

have done to you , you wouldn't do it.

So as we keep reading this blog we realize more and more of our evil ways and how we are always taught to be good is an illusion . (Illusion : fake appearance)

Nonetheless we can keep thinking we are saints!

Bodybuilding Workout

2011-10-23T14:41:00.000-07:00

Watch how weight plus form makes the biggest difference.

When you do bicep work outs you always want to do back work outs also. Since when you exercise your back you also exercise your biceps.

Here ill show you 3 different types of exercises you need to do whenever you do biceps!

1)

2)

3)

My life changing story

2011-10-22T22:11:00.001-07:00

My Story

All my life i have been trying to find *happiness* to come from

*within* me and not from outside sources.

Hard to believe now that i think about it but I once was a

skinny looking wuss and now that i look back in my pictures i understand

how much shit people talked about me...mainly due to the fact that im

refereing negatively to my old self. Life did not start till i was 17

and be *assured* of that. After you start working out its kinda like *wow*,

after you reach lvl 80 the game just *starts* and you are ready to

experience the ride that having a great body offers. Things will come to you

a *lot easier*, you have to get used to the *daily compliments*, and your boss

will play with her hair and bite her lips when she's around you. I remember

when i was 16 that one of my *girlfriends* broke up with me on *valentines*

day. The next day her profile picture was with a football player named john

that everyone worshipped back than. It was a message from my *conscience* to start

leveling myself to reach level 80 in real life. At that point i wanted to experience

that kind of experience. i wanted to be a stud just like Danny. Something ticked

that day but oh am i glad it did. I started learning everything about bodybuilding

and how the pros did it. I got a gym membership "lifetime fitness" a gym nearby.

I looked all around me and everyone was in *perfect shape* and there were more *hot*

girls there than in an actual *night club*. Soon i came to realize that i had a lot

of work and knowledge to absorb. 1 month so far and still saw no results at all just

a tiny bicep sticking out giving the image of a anorexic person.Mainly because I didn't

know shit and was still socially akward.

When you don't *look good* you don't feel good, but i had to learn from someone because

so far i was getting depressed and very agitated with myself because although it had

been 3 months of hard work , i still saw *no results*. I was using machines because

i was scared to use the weights and i was doing full body work outs one day yes and

one day off. I was not drinking protein shakes nor was i eating right, after all

i didn't have a good appetite to begin with. Something had to be done so i took an anatomy

class , my proffersor was a genious . He was the einstein of the human body. He tought

me the biggest secrets to gaining muscle without fat to it. Usually aesthetic guys are

perfect slim and no fat simply muscle. One year passed and i had gained

30 lbs. (from 121-151 lbs) in 6 months . The funny part was that it was all muscle

no fat to it, the diet and the strict life of bodybuilding made this achievable. Now I am

190 lbs 6 percent body fat 19 years old. This book is a *bible*, take note of everything

said here so you dont make the same *mistakes* i made. *save* yourself some time and

do it the right way by putting some knowledge in your brain first. You will *thank me* and

*yourself*.

"1"

A YEAR FROM NOW YOU'LL BE WISHING YOU STARTED TODAY

I hate it when people show you how to do something but never explain HOW TO ACTUALLY

do it..... Usually when i need to learn somethign i need to learn it from SCRATCH. In this

book youll learn the life of bodybuilding from scratch. So lets start from scratch so let's

start with the most important step : learning the muscles. Simply put if you don't know what

muscles you are training , you have no clue what you are doing . Good thing is....this is

the easiest part .

Before :

Age : 16

After :

Age : 19

All my life i have been trying to find happiness to come from within me and not from outside sources. Hard to believe now that i think about it but I once was a skinny looking wuss and now that i look back in my pictures I understand how much shit people talked about me...mainly due to the fact that im refereing negatively to my old self. Life did not start till i was 17 and be assured of that. After you start working out its kinda like wow, after you reach lvl 80 the game just starts and you are ready to experience the ride that having a great body offers. Things will come to you a lot easier, you have to get used to the daily compliments, and your boss will play with her hair and bite her lips when she's around you. remember when i was 16 that one of my girlfriends broke up with me on new years. The next day her profile picture was with a football player named John Doe that everyone worshipped back than. It was a message from my conscience to startleveling myself to reach level 80 in real life. At that point i wanted to experiencethat kind of experience. i wanted to be a stud just like Danny. Something ticked that day but oh am i glad it did. I started learning everything about bodybuilding and how the pros did it. I got a gym membership lifetime fitness a gym nearby. I looked all around me and everyone was in perfect shape and there were more hot girls there than in an actual night club. Soon I came to realize that i had a lotof work and knowledge to absorb. 1 month so far and still saw no results at all just a tiny bicep sticking out giving the image of a anorexic person.Mainly because I didn't know shit and was still socially akward.When you don't look good you don't feel good, but i had to learn from someone becauseso far i was getting depressed and very agitated with myself because although it hadbeen 3 months of hard work , i still saw no results. I was using machines becausei was scared to use the weights and i was doing full body work outs one day yes andone day off. I was not drinking protein shakes nor was i eating right, after all i didn't have a good appetite to begin with. Something had to be done so i took an anatomy class , my proffersor was a genious . He was the einstein of the human body. He tought me the biggest secrets to gaining muscle without fat to it. Usually aesthetic guys are perfect slim and no fat simply muscle. One year passed and i had gained 30 lbs. (from 121-151 lbs) in 6 months . The funny part was that it was all muscle no fat to it, the diet and the strict life of bodybuilding made this achievable. Now I am190 lbs 6 percent body fat 19 years old. This is a bible, take note of everything said here so you dont make the same mistakes i made. Save yourself some time and do it the right way by putting some knowledge in your brain first. You will thank meand yourself.

Body Types : how to understand your body type

2011-10-22T22:10:00.001-07:00

Have you ever wondered what your body type is? Why certain things arent going your way when it comes to the body type you look forward too? Well it turns out that we all have different body types which are categorized in 3 types ; Ectomorph , Endomorph and Mesomorph. Which one you are will depend the way you will train and diet.

Do not skip this part. It's extremely important that you know what your body type is.

The ECTOMORPH .

*Hard Gainer (key)

*Delicate build (model body)

*flat chest

*Thin with small belly

*Can eat all day long and not gain a pound of fat.

*Takes a longer time to build muscle than the other 2 body types.

As we can see the Ectomorph's are people who we see on our daily life eating anything and

still can't gain a pound. This people are also mistaken for anorexic , this is not true

their metabolism is so fast it burns fat at a higher paste. They tend to think

more deeply , and are more philosophic in nature due to their curious innate personalities.

They are hyper and nothing can stop them if they set their minds onto something. Only one

thing they always struggle with, Gaining weight. The problem is that ectomorph's are constantly

burning fat at a very fast rate even when they don't work out. That helps a lot to know since

now we know what must be done. You must ALWAYS eat every 3 hours. NO exceptions and if you

in the bulking stage and want to get bigger you main secret are WEIGHT gainer protein shakes.

Only one a day , you shouldn't replace your natural food for fake weight gainers. But they do

help , see it as a little booster . If you wan't to simply be toner than Hydro protein is the

way to GO ! It absorbs the better than all types of proteins out there !

The Endomorph .

*The body of the endomoph is usually round and seems concentrated in the abdominal area.

*Fast Gainers (watch out though)

*Losing weight is difficult

*soft bodies

The Endomorph's . These are the people who seem to gain weight QUICKLY and its usually fat gain.

The endomorph's get stuck into the idea that they can eat a lot of calories to bulk up and they

will just shred later. The problem is that after they have gained a very big amount of mass

they find out that cutting isn't as easy as they thought it would be. Cardio becomes hard the

more fat is in the body . If an endomorph ever wants to have an amazing body they must first

shred their fat percentage to 6 percent, work out consinstenly and eat healthy and

drink hydro protein. Cardio is key for Endomorph's. If you don't do cardio forget having a

good physique. To show the muscle the fat must be shredded!!! so a little trouble now to cut

your fat percentage to 6 percent and after that you are set for the perfect body!!!

The Mesomorph .

*Alpha males in nature

*Athletic

*Perfect posture

*Gain muscle easely

*Big without even working out sometimes.

*Big boned

*Muscular body

The Mesomorph's are the lucky people. These people have it in their genes to work out . The sad

truth is most of them dont know it. You can tell who these people are. They are big in size

without working and are still muscular!!! When this type of physique works out they can reach

any level they want at ease, as long as they still know what they are doing and eat a good

diet.

Our Muscles and how they work

2011-10-22T22:09:00.001-07:00

"1"

A YEAR FROM NOW YOU'LL BE WISHING YOU STARTED TODAY

I hate it when people show you how to do something but never explain HOW TO ACTUALLY

do it..... Usually when i need to learn somethign i need to learn it from SCRATCH. In this

book youll learn the life of bodybuilding from scratch. So lets start from scratch so let's

start with the most important step : learning the muscles. Simply put if you don't know what

muscles you are training , you have no clue what you are doing . Good thing is....this is

the easiest part .

Bicep-http://www.facebook.com/photo.php?fbid=470011652827&set=a.425131432827.217578.655277827&type=1&theater

Yup that big blob is where the saying "curlz for gurlz" came from. Truth is : women love it. Humans

show their strength by flexing their bicep!!! best part is that the bicep is a very fun and easy muscle

to get big fast : if you do the work outs ill show you, Got them from the great Ernie....monkey see monkey

do :) Biceps- are used for pulling

Tricep-http://www.makeoverfitness.com/images/stories/tricep-exercises-women.jpg Triceps seat below the biceps.

As we can see we notice : BI[2 , and tri]3. So naturally the tricep is a more important muscle and will promote

extreme fast growth if trained right to the arms. Triceps have three heads that must all be trained from

different angles if you want to see fast and good results. Triceps - are used to push.

Shoulders: http://www.facebook.com/photo.php?fbid=372434762827&set=a.425131432827.217578.655277827&type=1

These is a pic of me when i was 17 , as we can see my shoulders have different distinction within it. It's

still one muscle but because it can be hit from the rear , side and front it becomes fuller!!!!! Shoulders

Will give you that wide look, girls adore a guy with wide shoulders. Shoulders- are extremely strong and

but its very important to train them the right way otherwise problems will arise either instatly or in the

near future its a very small muscle, but if trained right it can be in my opinion the coolest muscle in the

human body.

Trapz - http://www.rci.rutgers.edu/~uzwiak/AnatPhys/APFallLect15_files/image009.jpg

The Trapezius seats by your neck and middle upper back. Many people over train it ...big mistake

forget getting girls... girls like to see the neck they think its sexy, you overtrain it ...good luck

youll have no neck. But You must WORK it out at least twice a week otherwise youll look like a pussy.nuffsaid.

Forearms - Forearms are small muscles but can do wonders if trained the right way. When you are a begginer simply

doing exercises that make use of the hand grip will work out your forearms. But latter in your perfection experience

youll deffinately start working out your forearms to get a better grip and who knows you might turn into a breakdancer

because youll be able to lift yourself using your forearms strength.

Chest - How many times have you heard...HOW MUCH CAN YOU BENCH? Benching requires the use the main muscle called

pectoralis. Pretty much if you have a big chest to start with you are probably lacking abbs, and if you have ripped

abbs you are lacking chest. Eitherway its a bitch. The only way to get a good chest is use correct form at all times

and with time and more weight it will naturally get bigger . Our chesticles connect with our shoulders so its important

to note the use of shoulders when will be doing chest exercises.

Obliques( abbs)- http://www.facebook.com/photo.php?fbid=10150175485452828&set=a.425131432827.217578.655277827&type=1&theater

Obliques are one of the most wanted muscles in the human body, you have abbs you are guaranteed to get laid and shell like it.

Obliques are a bit tricky though as it involves dieting . Obliques are also very important in our health since it keeps our

body balanced. People who dont work out their abbs have many health issues.

Latissimus dorsi(lats)- http://www.facebook.com/photo.php?fbid=386933557827&set=a.425131432827.217578.655277827&type=1&theater

Also called as wings ....for a good reason...our lats can get HUGE if trained correctly and YES the bigger your lats the wider

shoulders you will get .

Lower Back - Just as important as abbs lower back muscles seat below the Lats. Lower back is very important because it gives

us a good posture even if you have a bad lower back. I speak for all of us hunchbacks...well after doing my exercises you can

goodbye to being a hunchback .

Don't you hate it when people show you how to do something but never explain HOW TO

actually do it... Usually when I need to learn something I need to learn it from SCRATCH.

In this site you'll learn the life of fitness from scratch. So let's start with the most

fundemental step :learning the muscles and how they work.

Simply put; If you don't know what muscles you are training , you have no clue what

you are doing . Good thing is ill explain everything to you and you will be an expert !

First I will make a note of something, Muscles never push they are always contracting .

Whenever you are pulling/pushing an object your muscles are contracting pulling your

bones.

Let me explain: When you pull a rope you are contracting your bicep, when you

push your friend out of the way you are contracting your triceps. This idea is important

to know so you get the basic idea of what you are going to be doing when you start working

out.

Here is an example of PULLING to get the idea :

Here is an example of PUSHING to get an idea:

Your muscles consist of Agonist and Antagonist muscles. Agonist muscles move our limbs ,

and antagonist bring them back. For example Biceps are agonist, and triceps are the

antagonist since when we walk the biceps goes forward and the tricep pulls back. It's

important to know the difference between pulling/pushing & Agonist/antagonist because this is the most basic

part of knowing your body. If you know how your body works you will soon realize that its more

than just a piece of meat.

Biceps- are used for pulling objects and girls . :)

Yup that big blob is where the saying "curlz for gurlz" came from. Truth is : women love

it and man love a women with a little bicep also its super cute. Humans show their

strength by flexing their bicep! Best part is that the bicep is a very fun and easy muscle

to get big fast : if you do the workout's.

Tricep-It seat's below the biceps. Im sure you noticed the preffixes : BI=2 muscles ,and tri=3 muscles. So naturally the tricep is a more important muscle and will promote extreme fast growth to the arm if trained right, again. Triceps have three heads that must all be trained from different angles if you want to see fast and good results.

Triceps are used to push objects and are very important if sexually active.

Deltoids - are in my opionion the sexiest muscles in the human body . It's still one muscle but because it can be hit from the rear , side and front it becomes fuller! Shoulders will give you that wide look, girls adore a guy with wide shoulders, and guys adore a girl with some shoulder definition it's a turnoff when the girl's shoulder is flat. Deltoids, are extremely strong and but also very fragile. Make sure you follow my work out tips on how to properly train your deltoid muscles , its crucialy important to train them the right way otherwise problems will arise either instatly or in the near future its a very small muscle, but if trained right it can be in my opinion the coolest muscle in the human body.

The Trapezius- seats by your neck and middle upper
back. Many people over train it because it gets big fast...big mistake forget getting girls and hello neck problems...girls like to see the neck they think its sexy, you over train it ...good luck . Unless you are training for a competition than i highly discourage going really hard on your traps.You will have no neck. But You must WORK it out at least twice a week otherwise you will look disproportional.

Forearms - Forearms are small muscles but can do wonders if trained the right way. When you are a beginner simply doing exercises that make use of the hand grip will work out your forearms. But latter in your perfection experience you will definitively start working out your forearms to get a better grip and who knows you might turn into a break-dancer because you will be able to lift yourself using your forearms strength. Like I said...AMAZING muscle but work it out the wrong way and see what will happen to your wrist, make sure to
check out my guide on forearms.

Pectorals- How many times have you heard: HOW MUCH CAN YOU BENCH?

Benching requires the use the main muscle called pectoralis(chest) . Pretty much if you have a big chest to start with you are probably lacking abs, and if you have ripped abs you are lacking chest. Either way it sucks to be any of those. The only way to get a good chest is use correct form at all times and with time and more weight it will naturally get bigger . Our chesticles connect withour shoulders so its important to note the use of shoulders and triceps when will be doing chest exercises. There are certain exercises that MINIMIZE shoulder/triceps usage when doing the pectorals, check out my chest exercise blog!

Obliques are connected to the abdominal muscles.

Obliques & Abdominals

They are are one of the most wanted muscles in the human body, you have abbs you are guaranteed to get laid ...girls or boys doesn't matter. Abs have to parts to it that are crucialto know about . The abs and obliques. The abdominals are the middle squares and the obliques are the muscles that connect from your sides to your abs. It's important to

work both muscles separately to achieve amazing results. The picture on the right photo speaks for itself. Obliques and abs are a bit tricky though as it involves perfect dieting and a good cardio routine .Obliques are also very important in our health since it keeps our body balanced. People who don't work out their abs have many health issues.

Latissimus dorsi -aka : LATS / wings ....for a good reason...our lats can get HUGE if trained correctly and YES the bigger your lats the wider shoulders you will get . Lat's are a very big muscle, make sure you hit every part of it when you train it.

Lower Back - Just as important as abbs lower back muscles seat below the Lats.

Lower back is very important because it gives us a good posture

even if you have a bad lower-back. I speak for all of us

hunchbacks...well after doing my exercises you can goodbye to

being a hunchback and lower back pain. Also ...one extra tip for

those who have back problems AVOID squatting at all times .

Glutes - Aka : our butts. The more you exercise your Glutes the bigger and better butt you will have , simple. Guys chose to avoid many machines that are great for the glutes becausethey don't want to look girly, these are the guys that look like sticks because they are notworking out the muscle correctly. This muscle is really tricky and machines will bring way quicker results since they work the glutes out directly, unlike dead lifts which also work out your lower back massively and its not enough to get amazing glutes ! Girls SHOULD definitely work out their glutes as a main priority since every guy like a nice toned butt.

Quadriceps - Quad stands for four, it means that this muscle has 4 muscles inside of it. simple.

That means that if you work it out the right way it can be your strongest muscle in

the body and also one of the most eye catching. Girls should have this muscle also

as a priority. The perfect legs for girls would be as following: Big toned quads , big

toned glutes, small buttoned hamstrings, with proportional calves . With guys it's

always THE BIGGER THE BETTER so nothing should be small and everything

should be proportional.

Here is a pic of the perfect female legs :

Big glutes, big quads, smaller hamstrings but nicely toned.

Calves:

Calves are such a beautiful muscle, for some body types calves are the epitome of challenge.

These people are mainly Ectomorphs or people who have small calves. When guys have small

calves and big upper body or even upper leg muscles...it looks VERY BAD. So Arnold was right

when he OVER trained them and killed calves on leg day, because these muscles are a lever 2

type of muscle it takes a different type of training to promote growth . No matter what the

excuse is DO NOT SKIP calves. Calves on girls look so sexy and make them look so elegant and

rich in nature .

How to have great looking abdominal guaranteed

2011-10-22T22:08:00.001-07:00

Great abbs take time , but great abbs bring great times.

To gain abbs one must first understand a simple principle.
We always have abdominal muscles, how much they show is all up to how much fat you have accumilated around the waist area and the overall body fat percentage. If you don't do the right amount of cardio with the right diet you can forget having great looking abbs. But enough talking more doing lets explain HOW to get them.

Depending on your body type you will either gain abbs quickly or slowly. The people with the best abbs are ectomorph's since they have a very hard time gaining fat, so this people have genetically gifted abbs. While endo and mesomorph's must work on this sites a little harder. All body types have their weak and strong points . Abbs are a endomorph's weakness since this type of person gains WEIGHT quickly.

So what can the Endomorph's and Mesomorph's do? CARDIO AND DIET. I can not stress this enough, IT's a must, no matter how much you hate it , it's something that must be done to keep up the lowbody fat percentage. Many people hate cardio so what i suggest is either playing a sport, do some kickboxing (GREAT), or dancing. All these 3 will give you an amazing cardio work out. I suggest dancing and Kickboxing the best because they are a lot of fun and you use your whole body and sweat VERY fast! The more you sweat the better it is, your body's metabolism is working great only if you sweat. If you don't sweat when you work out your heart is not working hard enough and you are not giving enough effort or you clearly have a health problem.----- After the endomorph/mesomorph has shredded enough (around 7-10 percent body fat) he/she can than move on to weight abb training. This includes you doing many weighted abb work-outs to give a more toned and stronger abb look. You do this one day yes, one day rest. If you work out your abbs daily with no rest, they are going to be very sore and you'll get track abbs. They are called track abbs because people who run track work out they abbs daily and have defined but not so strong looking abbs ,they are very small. So whatever you want there is an exercise for it. I will post different exercises for all body types ofcourse in video form .

Ectomorph's are the kings of abb's. They don't need to work out their abbs at all to have great abbs and this is why this body is so wanted by everyone , because a great torso equals a great time. I say that because truth is guys, and girl like a small waist. What's better than a small waist big legs and wide shoulder's? it works great for men and women ! But the ectomorph still has to work out the abbs even if they have abbs. This is because if they don't their abbs will not be fully unlocked!!!! When they do work out their abbs they will look much fuller, cut and dense and give the body a more alpha male look! I can't believe how many ectomorphs just ignore working out their abbs and wonder why they are not looking the way they want to be looking. Their god gifted gene lies within their abbs, you don't work out on your gene...than you are going in the wrong path. I suggest to do weighted abb training for extomorphs STRONGLY so they gain a chiseled strong abb look!

Weight Loss Program for Women

2011-10-22T22:07:00.000-07:00

Anyways back to the topic

Perfect weight loss program.

—-FOR GIRLS-—

Hello ladies this is the easiest weight loss program you will come around. It's easy because its honest , it doesn't go around the circle. Follow it , give it a try and see what you can achieve. So just relax and enjoy this program

Chances are you are an Endomorph.

Someone who gains weight rapidly. Your metabolism is pretty slow . Your heart is also probably overworked because you are overweight leading to a much harder living style. So let's change it now please you will thank yourself one day, its one of the best investments you can make for yourself, UNLOCK YOUR PERFECT BODY and ENERGY NOW!!!!

I will explain this; Perfect health - perfect harmony.

Many women try to lose weight by dieting, sure it works but shouldn't there be a way to

make it MUCH faster and give us MORE energy ????

You will lose weight by simply dieting but the results will be slow and there will be no energy

boost to kick your metabolism higher. Many women do this and completely ignore the fact

that exercise and cardio is the key element in having a slim and gorgeous body. So i will

make a simple guide for you for dieting and work out tips.

Diet 101

Pretty much when it comes to dieting the key is to eat healthy with no trans fats,

carbs, or simply excess calories.

-Here is a secret tip- Whatever you are eating now cut it down by half.

So if you are currently eating 3000 calories, you are going to eat 1500.

Cut this whole half portion into 6 smaller portions and eat that throughout your whole day.

So with that said : 1500 / 6 250 calories per portion, would be perfect , but as

long as you are eating healthy food you won't have to follow it exactly 100 percent, they key

to losing weight is diet + exercise, and your body needs more fuel to keep going sometimes

so i have found a solution for this. Whenever we feel hungry we can drink a protein shake.

Protein shakes are not disgusting , if you think they are disgusting than please get a non-

disgusting one. My protein is DELICIOUS tastes like chocolate with strawberries.

Do not forget your protein shakes , extremely important to build muscle and recover

from soreness much quicker. About 50-60g of hydro whey protein daily should be perfect

get the rest of your vitamins from food such as greens, fruits, eggs. DO NOT EAT BREAD.

Quit eating bread now and see how much of a big difference it will make.

Coffee also helps reduce appetite dramatically which helps when people are dieting

dramatically. Protein shakes also make us feel fuller immediately so its good to drink

one when are still fealing a little bit more hungry. Hydro whey protein is very low in

calories anyways and its no trans fat.

Here is what you are going to do to achieve natural and perfect weightloss .

Start your day like this :Think as soon as you wake up that you are going to have an amazing day, everything will be possible today I will achieve my goals. Keep repeating that thought like 5 times in your head till your really mean it and OPEN YOUR EYES AND wake up reality NEEDS YOU!

•We are what we repeatedly do. Excellence, therefore,is not an act but a habit.•

Aristotle

—————Eat a bowl of cereal and some of fruits of your choice.—————

Drink a cup of coffe of your choice, put your ipod on go to the gym.

IT's CHANGE TIME :))))) put some inspirational music on and go to the gym.

"What would life be if we had no courage to attempt anything?"

Vincent van Gogh

Look at yourself in the mirror and imagine how you will look after your goal is achieved. Good job you just achieved something many have not , realizing that your will, is your strongest weapong and it will forever push you forward to becoming what fits your imagination best.

If you drank that coffee you should feel inspired and amped up at this point.

Go for the treadmill and run for 15 minutes at 6-8 speed.(Make sure you are hydrated)

Immediately switch to the eliptical and do 15 minutes on level 5-10.(Make sure you are hydrated)

Immediately switch to the stairs machine and use it for 30 minutes at the desired level.

This should be the hardest part of your cardio work out. Which is why its the last one.

In fitness whatever is harder is usually the best for you...and come on you looked at yourself

in the mirror you know you are beautiful , but you can ALWAYS be more beautiful :)

after you start seeing results youll always want to see more results, youll soon figure out that

the more you exercise, eat healthy your life will change for the better.

Typically i would stop here . As you progress you can increase the length of time or the level

of the cardio machines , but start lightly otherwise you will hurt very bad the first week and

it will demotivate you. Whatever it is. DO NOT IGNORE CARDIO. It's the most important

step!!! You drive all day to get to places , we were meant to walk . Come on you are a

human being for gods sake you need to use your body also!!

After you are done with your work out drink a protein shake.

For lunch eat a rich salad or tuna/salamy sandwich.

For dinner eat LEAN meats or fish, any sea food will do. not too much (remember your dieting) plus you dont even need that much food as you think you do, your body just stores it as fat since you are an endomorph.

Drink another protein shake one hour after dinner.

Before you go to sleep eat a really small portion of food such as cereal.

After you do this, you will notice that the first week you will feel tired and demotivated and will be hurting everywhere due to the lactic acid . The fun starts after the first week. You soon realize that you are more energetic than usual , people are more talkative than they used to be, people start liking you more since they enjoy being with someone as energetic as you and so on and so on . Yeah its really all up to you, stop making it harder on yourself ,IT's EASY simpley GET UP NOW AND DO IT. "NOW" IS ALWAYS BEST!

NOW GO GET ENERGIZED !

Understanding Fat Cells

2011-10-22T22:06:00.000-07:00

*Our cells are surrounded by a membrane composed of fatty acids.*

This membrane allows necessary nutrients to enter

the cell, and makes sure that waste products leave the cell.

If our cell membranes are unhealthy due to unhealthy fats in our diets these cells lose the ability to communicate with each other leading to chaos, truly chaos.

So eat good fats, you will be much happier , eat unhealthy fats

and you will be depressed. Don't believe me?

±Notice it yourself when you eat healthy foods and drink lots of

water you are just happier in general !! Eating low fat food does not

mean to give up fat entirely, since healthy fats are a necesity for

survival, but we must educate ourselves on what to eat and what to

not eat.

A healthy body is always better than a unhealthy body which equals to a very good and positive mindset full of energy and happiness :)

LET'S START .

Fats consist of a wide group of compounds that are only attracted to solvents and

completely ignore water molecules. This happens due to the fact that Lipids are nonpolar

molecules which means that their ends are not charged therefore they do not bond with

water which is charged.

So far we understand one thing, DRINK A LOT OF WATER !

Omega-3 fatty acids are the most critical and essential fats that our body needs and can not make by itself. A good source of these would be Salmon, flax seeds and walnuts

Foods that are rich in OMEGA 3's

When people do not have enough Omega-3s their symptoms are usually:

—Fatigue

——Dry , itchy skin

———Brittle hair and nails

–—–––——bad concentration

———————Joint pain

———————————Type 2 diabetes

——————————————Cardiovascular weakness

saturated fats are derived from animal products such as dairy , meats and eggs; the consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. I personally eat a lot of eggs, drink A LOT of milk.So im guessing ima have a heart attack by 30? NO use the right amount , not excessively and you are going to be better than fine. I believe some saturated fats are REALLY important in our diets. I love milk.

Trans fats are unsaturated fats but they also can raise bad cholesterol levels while lowering good cholesterol levels. These fats are used to extend the shelf life of cakes, cookies, donuts, fries etc.THESE TYPES OF FAT COMPLETELY AVOID. ITS FAKE . ANYTHING FAKE IS NEVER GOOD. EVER. If yes prove it.

Unsaturated fats are derived from vegetables and plants (you can already guess that they are good).These types of fats lower bad cholesterol and maintain a balanced good cholesterol level.

•Olives

•Olive oil

•Nuts

•Avocados

↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

•These also but watch out...too much can lower your good cholesterol levels•

•Safflower

•Sesame

•Corn

•Cottonseed

————————————————————————————————————————————————————————

----------------------------------------------------------------------------------------------------------------

————————————————————————————————————————————————————————

Let's get a little more in depth and start understand why some people have beer bellies

or just simply overweight!!!!

Three major types of lipid molecules exist:

↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

1)Phospholipids: every cell membrane in every animal has this, This type of fat is necessary to live, it's not the type of fat that goes around your bloodstream clogging your pores.

2)Steroids: This lipid compunds create hormones. Cholesterol for example is a steroid molecule that is used to create different hormones, such as our favorites : Testosterone and estrogen. So we do need a little bit of cholesterol to have a healthy sex life and other important functions. but........ if there is too much cholesterol floating around your bloodstream than we are going to have trouble. These molecules can get stuck in your blood vessels, leading to blockages, heart attacks, strokes, tiredness, dizziness etc.

3) Triglycerides: These are the typical fat molecules that our generation hates. They are formed from consuming an excess amount of sugars (glucose) , after the liver has stored the glucose it can as a glycogen ...whatever remains that doesnt need to be stored is turned into triglycerides.These molecules float in your blood stream and turn into fat tissues ( adipose tissue*)

*adipose tissue- is the visible fat in your body, which the more you add to it the bigger it gets.

So from what we see Triglycerides are one of our main enemies in America. We consume a lot of sugars!

(They stick to the liver and muscles until used up)

Thankfully there is something we can do about it. Triglycerides are really easely burned with aerobic activity. Aerobic activity inclues ... CARDIO...ANY TYPES OF CARDIO WILL DO. When people first start doing cardio they get amazed at how quickly they lose weight. When they do cardio and cut down sugars they see an even bigger change!! It amazes me when people ask why im so skinny, I eat sugars only from fruits and cereal, so no fake sugars and you shall see major results. I promise you. :)

CONGRATULATIONS YOU JUST LEARNED EVERYTHING YOU WILL EVER NEED TO KNOW ABOUT FAT.

Quitting Drug Addiction

2011-10-22T22:03:00.001-07:00

-------QUITTING DRUG ADDICTION-------

You are who you surround yourself with. Depending

on your habits, thats how most choose their friends.

Someone who exercises likes to be surrounded by

people who exercise, just like druggies like to be surrounded by druggies.

If this resembles what you are surrounded by than you should read this.

If this resembles your favorite activities than chances are that you don't really need to read this.

In life you have a choice no matter what the situation may be. Some choices we run away from because our brain makes excuses to always do the easier option.

Here is the truth: the easy way -the easy option

is the hopeless way- . If you are not working out

and exercising chances are you are doing some

kind of drug.......

(or have no time,family problems,

health problems etc ,but I'm talking about

something else here).

For example if you are a smoker your lungs will be in

terrible shape therefore you will fail at doing

cardio , you will supply your body with less oxygen

which is also why smokers are depressed and tired

most of the time.

You drink coffee in the morning for work and you

crash later so you are to tired to go exercise and

drinking more coffee will simply make you crash

harder and it won't be as effective .

If you are a drinker you will have a much harder

time working out , and very hard muscle gain due

to dehydration and liver problems etc.

(Ofcourse there is a lot more drugs out there but you

get my point.)

Ask a prior drug user who is now healthy,if they

would ever do drugs again? They will laugh at

your face because they know exactly whake makes

them feel better. A drug is a short term fix and a long

term destruction. Our bodies become dependable to drugs since the world doesnt feel the same without

them.

Most people when they try to quit they fail. Here is

exactly why . After they quit they go through

withdrawls and make choices that will simply make

them run back to where they were. So imagine this, you decided you want to quit. Withdrawals kick in,

you are angry depressed the world resembles hell andeveryone is against you since nobody understands you.

So where do you go? your best friend? (Let's not

forget what I said about you are who you hang out

with due to your everyday habits) You go there to

have a talk and your friend starts doing the drug

infront of you. At this point you say oh who cares ill

just do a little bit. Bam you are right back on track.

See its time that you understand what addiction is and somewhere in that cycle you completely stop the actual cycle.

You want to quit? Here is how:Tell yourself that

drugs don't exist in your dictionary anymore. Realize

that youare the most powerful being and only you

can change your reality , DO NO ALLOW A CHEMICAL

to take over your beautiful life. Simple suffer for

4-5 days, I guarantee you that you are going to love yourself for doing so. I know the first 3 days are hard

but don't forget how much better you will be, and for

the love of god don't hang around the same people who still do these drugs until you are sure you can control

your cravings.Everytime you see someone smoke drink

etc simply laugh in your mind and walk away . Don't

be surrounded by your old self.

CHANGE YOUR ENVIORENMENT AND MINDSET!

Do something good for yourself NOW! Join a gym

and start exercising and make goals . If you are

strong enough to survive one week you will

realize how you have been literally mindfucked

this whole time.You will realize that people look at

you differently opportunities come, you start

meeting people who don't use drugs and are JUST

like you , not moody whatsoever, very trustworthy

and will achieve goals with you. This people are

the people that will turn your life around. These

are the people that you should have been hanging

out with from the first time , but you didn't

because you did not believe in yourself.

The reason why i always tell people to exercise is

because if you take care of yourself , you are confident with yourself , and that my friends is the best feeling in the world .

You will literally live in the moment . People say what activities am i going to do after im done using drugs? When you don't do drugs you will find out that life has a lot more meaning , you start noticing little things and turn them into big things. You start thinking more of ways on how to set your life straight. Since you become nicer to society and your mental skills become more alert than ever people also will want to do fun activities with you! Activities that back than wouldn't even cross your mind .

One activity that I suggest you all to do is to start MEADITATION .

You do it everynight you go to sleep , but you are not aware of it. When you meditate you are conscious on a subconscious level.

As you meditate you will realize how important it is. When you meditate you explore your inner self, you also become a better being, after minutes of meditation you will start feeling different . You start realizing that you have more control over your surroundings , and ultimately you get to know your true self better. Here is a hint on why you should meditate, you become more lucid and your intuition becomes almost unreal. You want to exercise physically but don't forget to exercise mentally. Ever wondered what your true destiny is? It lies within yourself ,simply meditate and clear your mind of everything that's superficial .Start understanding what truly makes you happy, with no judgment !