Only the strong will survive.

Do not waste your time, do not sit there and mess around. Once you put your hands on the bar, once you started to lift, every repetition counts, every single time you lift that weights, it counts. It is about breaking the rules, not the laws, but the rules. It is all about you going after what you want, achieving what you want, not worry about what anybody else thinks. You want to survive, be strong. You fail, you learn. Keep going and never stop. If it is not challenging enough, you are not going to work hard enough to get it. The exact moment is when your body can take it anymore. That is why only the strong will survive. Do not worry about what society says, it is society things. You decide what your destiny, you decide your future and get there through your hard work. You are going to be so strong and whatever it is you choose to do, you know you can accomplish because all it takes is hard work. Stay hungry, and be the hardest worker in the room. You will survive. 

Reference:

https://www.youtube.com/watch?v=j7LpE4IgAJU

I love haters.

Sometimes, haters are good. They can help to boost your spirit, to prove them wrong. Learn to love the haters. Take the hate and transform it to the biggest compliment. Your mind plays big part in this. Have a right mindset. Do not let the bad saying steal your way from what you believe. Do not listen to them. Stick to your path. Live big. Those who say the bad things about bodybuilding are the people who do not know how great their body can be. Bodybuilding is a lifestyle. This is what we do, this is what we love. Haters are always hate, people. Haters always hate the people who are better than them. Even you have a great body, they still hate because they cannot have that. They know deep inside they will never be like us, bodybuilders. Arnold Schwarzenegger, the most respected bodybuilders in this world got a lot of hate. When people said to him "We never want to look like you" then Arnold replied, "Don't worry, you never will." Make the haters jealous, let them hate. They hate because you have what they don't have and you are the reflection what they want to be. And yeah, I need new haters because the old ones became my fans. 

#HateMe

Reference:

https://www.youtube.com/watch?v=oLm18hl-zpI

https://www.google.com/search?q=haters+bodybuilding&espv=2&biw=1920&bih=911&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjGyNqHxLXLAhWCI44KHVW2A84Q_AUIBigB

Have a break.

As you have jump into this league (bodybuilding), I know it will become addiction to lift the weights especially once you see the result. But, do not go a week without rest. Rest day is very important. There are 6 reasons why rest day is important:

1. REST PREVENTS INJURY

It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen.

2. YOUR MUSCLES NEED REST

This is likely the first thing you learned about strength training. When you lift weights, you’re essentially tearing muscle fibers. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. That’s why you need to vary the muscle groups you engage on staggered days.

3. YOUR PERFORMANCE WON’T DIP

In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in.

4. OVER-TRAINING AFFECTS SLEEP

Is your sleep data all over the place? Over-training could be the culprit. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest day can help bring down your alertness and heart rate, which can help get you a night of sound sleep.

5. YOUR IMMUNE SYSTEM CAN OVERHEAT

During periods of heavy activity, our immune systems are constantly activating to repair muscles and joints. Without proper rest, your immune system can’t catch up to all the repairs your body needs. And then? You guessed it: injuries.

6. MENTAL EDGE

From a psychological standpoint, taking a rest period can rekindle your hunger for exercise and help prevent burnout. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche.


Reference:

https://blog.fitbit.com/6-reasons-why-rest-days-are-important-featuring-dean-karnazes/

6 tips.

TIP 1: FOCUS ON LIFTING MORE WEIGHT OVER TIME
The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

TIP 2: GO ONE REP SHORT OF FAILURE
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.

While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.

TIP 3: ONLY PERFORM EXERCISES THAT WORK AT LEAST TWO MUSCLE GROUPS AT ONCE
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.

TIP 4: FUEL YOUR BODY RIGHT BEFORE AND AFTER THE WORKOUT
The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.

TIP 5: NEVER GO MORE THAN TWO WEEKS WITHOUT A CHANGE
Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.

TIP 6: REMEMBER REST IS REQUIRED
Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.


And here are some additional 4 simple rules:

1. Never go 3 days without exercise
2. Workout at least 4 days a week
3. Never miss a Monday
4. Never give up 

Reference:

http://www.bodybuilding.com/fun/6-bodybuilding-tips-faster-results.htm

5 pillars of nutrition.

1. EAT SIX TIMES A DAY
Fuel your body with multiple small meals and snacks each day to keep your blood-sugar levels under control and your metabolism steady and to stimulate the production of new muscle.

2. LIMIT PROCESSED FOODS
Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions.

3. STAY HYDRATED
Drink water and calorie-free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.

4. LEAN PROTEIN
Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, fish, lower-fat dairy foods, and soy.

5. STRATEGIC CARBS
Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Nonstarchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.



Reference:

http://www.bodybuilding.com/fun/meal-plan-for-every-guy.html

Meal plan.

THE BEGINNER MEAL PLAN
Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

TEMPLATE
Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: (Post-Workout Nutrition) Contains starchy carbs
Meal 5: Contains starchy carbs




Another example of meal plan.


Reference:

http://www.bodybuilding.com/fun/meal-plan-for-every-guy.html

Do not skip leg day!

Health benefits of strong legs

Lots of men say the reason they don’t work their legs is because they play football or go running so don’t ‘need to’ lift weights. Well, sorry to disappoint but having a lack of strength in the legs doesn’t just mean having a lack of strength in the legs. Weak legs equals weak glutes which puts more stress on the lower back, the hamstrings, the hips and the core and in the end your internal organs and circulatory system. I know that sounds rather dramatic but it’s true, your legs help you maintain your posture! Without a good posture your hip flexors become tighter and pull on the lumbar spine which creates a tilt in the pelvis and a protrusion in the abdomen, the pressure on the abdominal wall transfers to kidneys which subsequently increases blood pressure and decreases blood flow. Running and playing football (or any other sport) will increase your muscular endurance but it is strength in the legs we all need, and this strength can only really come about as a result of proper, rigorous strength training!

Ladies and gentlemen of the gym, it’s time to talk about leg day. While so-called “mirror muscles” like your core, back and arms are typically more noticeable, you’re making a huge mistake if you’re only training above the belt. Your lower body is home to some of the biggest muscles in your body. Focus on workouts that challenge your bottom half and you’ll be rewarded with strong glutes, athletic quads, healthy hammies and toned calves. But it’s not all about looking good. As evidence, we present eight reasons to train your lower body. Because friends don’t let friends skip leg day.

1. You will be a better athlete 
2. You will reduce your risk of injury
3. You will burn more calories
4. You will improve your balance
5. You will run faster and longer
6. You will increase your metabolism
7. You will relieve lower back pain
8. You will increase your range of motion 

Reference:

http://dailyburn.com/life/fitness/never-skip-leg-day/