Beginner? Look here!

~We can start off with the tempo, which means the number of seconds you have to perform the push or pull of a certain exercise, that's mostly 2 seconds for each, so 2 seconds up, and 2 more seconds down or vice versa, with no rest between. You've certainly seen some doing pullups or pushups fast as hell, thinking that will help, sure they will be able to perform 100 pushups in 2 minutes, but just by following the 2 seconds tempo, i could do 15 push ups far more effective in strength and mass gain.
 ~The Perfect number of repetitions in a set is 12, keep it so on each set of push ups, pulls ups, dumbbell curls or anything else you gotta be able to do 12, so you should adjust the weight in order to be able to do them at the 2 seconds up 2 seconds down tempo, and the last 3 should be really hard to perform, So if you reach 12 reps and you still feel like you are not tired and you could go all the way to 20, then you are going too light weight, or if you are not able to do those 12 reps from your first set then you might be using too much weight, sure 11, 10 are accepted, after the first set, shit! at the last sets i sometimes can't do more than 6 reps on some exercises so i do Negatives, that's something i'll explain to you later on..
~Breathing is also very important when you workout... There are so many that claim that you should breath in when you push/pull and breath out when you come back to the starting position, or such, well from my own experience i can tell you that you should never hold your breath, that's the most important thing you should consider, just breath, no matter what, breath naturally and don't hold it, even if it's gonna help you to focus on the last reps.
~Nutrition is also a very important thing.
So when you workout, your muscle fibers are damaged and the weak ones break and the body needs proteins to repair them along carbohydrates and some fats, but the proteins are #1!, every time the weakest fibers and they regenerate within 3 to 7 days depending on the time you've been working out, and every time they regenerate, they become just a LITTLE bit stronger, so they do this "natural selection" process till all the fibers become a little stronger, then you move on, add more weight and break the weak ones again, they become stronger again and so on till you'll get to look like Mister Olympia, hehe.
~Negatives are the seconds part of a repetition, so for example for a pull up, when you pull yourself up on a bar, you do the positive, and when you do the comeback you do the negative and they are really good when you can't reach your full number of reps especially when you are a beginner. So lets say i can do only 5 pulls ups, and since this is the very best exercise available for Lats, you can't alternate it with anything, so you can try and hold the bar tight and put a chair or anything that you can jump up, without performing the positive, lowering yourself down slowly, doing the NEGATIVE... now, the tempo can be longer then 2 seconds, try hitting 3 to 5 or even more if you can, till you reach number 12, or till you feel like your arms fall off, lol
And finally the exercises for a beginning workout..
Pushups are great for the chest, shoulders and triceps, and you can try them out, see if you can do ordinary pushups or if not try knee push ups for a few months, then see how it works with the regular ones, you decide. Pulls ups are the best workout for your last which are the "wings" from your side, you might not have them as developed as a bodybuilder, but in a few months they will start to feel wider and harder. Pulls ups are great for the back, and also for your biceps, one of my favorite muscles, lol. Chin ups are basically almost like pulls ups but the grip of the hands is opposite, instead of holding the arms towards the exterior, you will hold them close to one another and the palms will now be facing towards you, and you'll be pulling yourself up for a great biceps workout, and a some back, as well. They will be hard to perform at first, the body will take some time to adapt but it's gonna happen sooner or later.
legs can be trained by squatting, and you can either use some weights, you don't have to use gym equipment, you can even fill some bottles of 5 litters with sand or something like that, and do your squatting while you hold the bottle with your arms, somewhere on your chest, like you would be hugging it. Calves are also another bodypart you can simply train with the bodyweight, you don't need that much equipment and you can do it just by raising them up, one per set, then move to the next leg and do your 3 sets of 12 to 20, yep legs are a bit different then the upper body..

And finally but also one of the most important things, the Core training, this one should be performed one day followed by one day off and then do it again, and so on... I recommend you to do it before the actual workout. So the core is more or less your center of gravity, and a strong core helps the body's be more balanced, and it helps you hit a ball, punch a bag, or a face, depending, lol, or most of the thing you do. And also a strong core will keep your abs, and back tight and you'll be less exposed to lower back pain, hernias and other medical problems.
~Resting is also so important, and the minimum hours of sleep you should get is 8 hours a night, that will allow the body to regenerate and rebuild the muscles broken during the workouts

Motivation?

At first, you'll have enough, with patience you will become stronger and eventually you'll gain some mass, and will be more joyful, and when you see little changes, the first traces of the difference before and after. From my own experience I can say that this gives you a massive self-confidence and, as I'm kind of narcissistic and i look in the mirror a lot, and that helps tremendously, especially when you're pumped and your veins stand to explode ... so awesome!

Obviously, after a period when routine comes in and old temptations  start to rise the surface again. What to do then? It's clear as a whistle this is another challenge designed to test your will and ambition to continue what you did before. If sweets that you see "call you" stay away from them,  or don't buy them at all, so there will be no temptations in times of boredom when you open the fridge ... looking for something to chew on, not hungry but rather boredom as mentioned above. Well in this case, sweet or salty snacks could be replaced by a fruit or a vegetable.

Same with drinks, drink water and so!

Returning to the motivation to train. I can only say that regardless of the state of mind you live, when you have to start training, you basically have to become a robot, let your depression back,   hatred of some asshole who told you something and offended you. No matter how sad you are, when you start training you're a beast that goes crazy until you have finished the muscle groups.

Those who tell you that you will give up eventually, because you'll lose your interest, there are kinds of some people who failed to succeed on something, because arrogance and stubbornness to listen to expert advice, often not raised in their lives and they do not and they will lose all his free time on the couch eating jelly, or they lifted a week and expect to look like Arnold.

Do not get influenced by these guys, not just in fitness, life will be better if you do the things that you think are right. Do what you know and if you fail, that's it, get up and move on. PERIOD.

Six Pack Abs!

For most of us, (men) we want to have them, but guess what, you already have the six pack abs, but there are more or less layers of fat that get in the way.

There are 2 ways to make them visible, depending on your goals.

• First would be the easy way to get them, and that will give you the athletic look upon them, which means your abs will look like the Olympian Runners, so they would look pretty cool after a few months of training: 

-It's quite simple and all you have to do, is make sure you do 20 minutes of Cardio a day, that means you can run, jog, cycle, swim, jump rope, or other exercise that will increase your heart rate. And among that you will be doing crunches every day.

• Second way to obtain the six pack abs is the HARD WAY, because your abs will look like a professional bodybuilder's with deep ridges and the abs will look like they will come out of your belly, now that's awesome!

-To be able to get them the HARD WAY, you'll have to use weight, training them only once or twice a week, more is not better, so you have to make sure you are really pushing yourself to the limits.

Overtraining, and what does it means..

It's more like a myth than a whole real thing.
You see, it's something that really happens, but our bodies are somehow made to "get used to" because, it's something really normal, but of course, it won't happen in just one night if you're and advanced or intermediate bodybuilder.

In case you're really a beginner and you just want to look better and feel proud of your body around others, then it's really not a reason for you to concern, because you're body has nothing to do but, adapt to the efforts you're pushing it, so as a beginner, when you start lifting, things will just go crazy into your system, and you'll create so much muscular fibers that you'll double your power in 2 months of workouts, and double it again and again for the next months, and as long as you're a beginner, the muscles have the ability to regenerate the fastest.
- Later on, when your muscles will grow bigger, you'll need to rest a little bit more, so that you don't actually destroy all the muscles you've been building for the past...year, lets say..


So on the very start of your workout sessions as a beginner, you workout your major groups with not much so much weight and a medium number of reps, about 10 to 12. You can try doing some other activities, such as Cardio, like Swimming, Running, Jogging, Cycling, and you can also do your best to keep eating healthy foods, like Tuna, Beans, Low Fat Milk, Chicken and do your best to avoid things that are made in a industrial level.

Once you become an intermediate weight lifter, you'll obviously have more muscles to work, because your muscle mass increased, that means your muscles will have a bit slower process of regenerating themselves, so you'll have to listen carefully to your body and make sure you don't train too much.

Drink Water!

That's right, drink lots of water, it's gonna help you A LOT.
Even if you're not a bodybuilder it will keep your system clean and will help you lose fat.
In case you are one, then, you should know that water will give you more strength, yes you heard me, water makes you stronger!
By simply drinking water your body will be hydrated, which will make it bear the fatigue more effective compared to an dehydrated body,  more accurately, 20% more effectiveness when your body is hydrated.

So, how could you possibly know you're hydrated?
That's simple, make sure that from the moment you wake up, to drink a glass of water from each half of hour, keep that way until you body will tell you it's time to get rid of the excess of liquids, so yes, just try to see if your pee's color.
If it's yellowish, it means you're not hydrated enough.
In case it's having no color, Voila, you're hydrated, and one you got into that point you will keep drinking 1 glass of water at each HOUR.

This things are not to be drasticly respected, there are also exceptions, in that case, just listen to your body and drink enough water.

You just became 20% stronger just by drinking water!

Cardio

Well for those of you who don't know yet, Cardio is the name for those exercises that make your heart pump faster, and puts your cardiovascular system to work.
An easy way of doing Cardio is by simply walking for like 20 to 30 minutes, or even more.
Cardio's one of the main ways to lose fat, so it's very important to do it as often as you can.

-IF you're just trying to keep yourself fit, live longer, and healthy but still have an "acceptable" amount of fat in your body (that not being something REALLY bad) you can do around 30 minutes of walking every day. The walking can be hasty, or just a simple walk. Avoiding boredom when doing this works when you're getting one or more followers, so you can have something to talk or you know, things like that.

-In case you're interested in bodybuilding and you really want low fat levels and also some nice six pack abs, then you'll have to look forward on more heavy Cardio.
Things such as running, jogging, swimming, cycling, for around 30 minutes to 1 hour/day will do that, also eating healthy enough to keep yourself fit, or lose the fat you want to.

It has been proven by scientists that doing Cardio often will increase your Overall Morale and make you Happy.
I myself did a long swimming in a nearby river from where i live, against the water currents with a friend of mine, we were both good, and our prides stood still for like 15 minutes of heavy swimming, then we called each others names, almost in the same moment, because we were getting heavily fatigued. But after we swam outside, onto the shore, we stood there in the blazing sun, and we felt amazing, after 15 minutes of intense Cardio, ALL the Stress from my system was simply BANISHED, i felt so good and i still remember it like it was yesterday, it felt like rivers of adrenaline were flowing through my body.

So this is the first part about Cardio, you don't need too much equipment for doing this, unless you're cycling or jump roping.

Getting Started

Now that you know me a little bit more, it's time for us to go a little further and all you need to get started with your workout, it's just an adjustable dumbbell, that can be made lighter or heavier.
Also plastic bottles of like 5 litters will do if you don't have resources and you really wanna start moving.

It won't be easy at the start, just like when you climb a mountain, it will be a bit rough a the very start, but as soon as you start getting it, things will be easy and at the END you won't regret you did it, but it's a looooooong way till there.

Here we go!

Bodybuilding is something i started at around the age of 17, i was picked up pretty often and seeing all the awesome lookin' guys on TV, and, especially the Girls, yeah dem girls were awesome and boosted my morale and motivated me to buy a 10 kilogram dumbbell and start lifting, 2 years later i keep doing it at my own home, i never afforded to go into a gym and sweat among others, but i guess it's not too late for that.
Anyway, the first year wasn't very bright, i was using the wrong techniques and i had myself injured several times because of my EGO and my lack of knowledge, but now i'm here to write where i've been doing it wrong and especially what you'll have to do to get the a perfect body or at least a body that will please you and will give you more confidence or help you recover the one you lost, because of some childhood trauma or stuff like that.

So this is only the beginning, i'll be posting every day and i'll do my best to help all the visitors know what they want to.
You can become my online workout partner, cuz i'll help you build up a body with 6 packs abs, and ripped muscles. :)
~Freebird

Introduction

First of all, this is my new blog and it's all going to be about bodybuilding, fitness and health.
My nickname will be Freebird, since my real name reprezents a bird's name, that being a "Magpie"
Heh, anyway, i'll be posting here stuff for all that accepted fitness in their life and they are in need of a Free helping hand, or wing.