A nice workout song for the girls in the gym.. it`s good for fitness so jump up girls hold your hands in the air and work your muscles on this funky rhythm from Usher

Three years later i finally got the chance to go at a gym and i loved it!

My first session involved training the tricep and bicep. I remember it like it was yesterday, the sensation, the feeling, the rush.. just like Arnold Schwarzenegger described it in the movie “Pumping Iron” :”..blood is rushing through your muscles, the muscles get a really tight feeling like your skin is going to explode any minute and it`s really tight like someone is blowing air into it, it feels different, it feels fantastic. ”
The next day was followed by a huge soreness and i heard from my gym instructor that soreness was a great thing, cause that means you stretched to the max your muscle fibers.

At that time i didn`t knew what to eat like proteins, carbs etc. in order to increase your muscle size. I just knew i had to eat a lot. So everything i got my hands on, got directly to my stomach.
I forgot to tell you that i was a skinny guy, and when i say skinny i mean skinny to the bones.(see pictures)
After i tried some workouts and some types of supplements like proteins, aminoacids, vitamins i realized that i was overtraining and i heard about that fact on the internet because i began reading everything about muscles and i absorbed the information like a sponge.

I told you about overtraining because my gym instructor kept me for 2-3 hours in the gym and made me go through all the gym equipment that was there so all the hard work and all the money spent on supplements were for nothing, i just got a little more fat and i was tired all the time.
But i lie when i say i had no real benefits, in time my strength increased considerably and that was a positive factor that made me continue bodybuilding.. (to be continued)

Carbohydrates:Carbohydrates give you energy and fuel your intense workouts. Most of your carbohydrates should come from complex carbohydrates, such as brown rice, whole grains, and vegetables.

Fats: Fats assist in certain brain functions and are needed for hormone production. Important fat sources (monounsaturated and EFAs) can be found in olive oil, nuts and fatty fish. Supplementing with essential fatty acids (Omega-3 and Omega-6) is also a good idea. Flax seed oil and fish oils are good sources of EFAs.

Protein:Protein is the building block of muscle. When you train with weights, you tear down muscle. Protein helps your muscles repair themselves after a rigorous session with weights. Try to get at least one gram of protein per pound of body weight. Eat a variety of protein sources to insure you are getting the full spectrum of amino acids. In addition to protein shakes, lean steaks, chicken breasts, fish and milk are great sources.

Fiber and Water:Drink plenty of water and eat lots of vegetables. Fiber and water are important for carrying waste out of the body.Vegetables also contain powerful antioxidants, which help your body recover from workouts. Spinach, broccoli and lettuce are excellent sources of fiber.

Cardio:
Cardio is necessary to burn off extra calories.The key to making cardio work for you is to integrate it in your lifestyle.Start with three 30min sessions weekly and gradually increase the frequency and duration. You only need to perform cardio at 60-70% of your maximum heart rate to be in your fat burning zone. To determine this number, take 220 minus your age, and then take 60-70% of that number.You have to keep your heart rate at this level for more than 20mins before your body switches from burning glycogen (stored sugar) to burning stored fat.Varying the type of cardio you do will also help eliminate boredom. My favorite type of cardio is running, it`s nice cause you`re not stationary, you can see people, landscapes and breathe fresh air.

Resistance Training:Resistance training builds lean muscle tissue. The more muscle you have, the more calories you burn when you are resting. In addition, weight training is the only way to shape your body. When beginning a fat loss phase, a good idea is to reduce the frequency of training sessions. This is because your body’s energy supplies will already be depleted from the calorie reduction and extra cardio sessions.

Simple Workout Sample:
Monday: Chest/Back
Tuesday: Cardio
Wednesday: Shoulders/Arms
Thursday: Cardio
Friday: Legs/Abs
Saturday: Cardio
Sunday: Rest
Combine these three elements (diet, cardio and resistance training) and you have a chance to have six pack abs and i say just chance not to discourage you but it is very rare to be able to deal with it at the first try.The reason why many competitive bodybuilders can get shredded in a matter of weeks is because they’ve gone on cutting cycles many times before. They already know what works for them and how their body responds to different diets.
Finally, never give up, no matter how long it takes!!