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/

Light weight baby!

Why do bodybuilders such as Ronnie Coleman says "Yeah buddy, lightweight baby" so often when he works himself out? This is because he motivates himself, to trick the mind. It is to motivate and boost yourself to lift heavy weight and to create a whole lot of Hoo-Haa in the gym, definitely something Ronnie Coleman would say during workouts! "Yeah buddddyyyyyy, that's peanut weights! LIGHTWEIGHT BABY!" 

                                  

Bodybuilders are the most motivated people in the world and they have to be because the things that they run with is not easy and need a lot of motivation to achieve the goal. The physical exercise they do on a daily basis is very difficult to sustain for a long time. Bodybuilders like Ronnie Coleman and Jay Cutler have been working out for over 25-30 years. They have to ensure that the weight that they going to lift is suits their muscles. So to provide a moral boost, Ronnie Coleman screams 'light weight', but 800 pound squat and 2000 pound leg press are not light, at all. It is kind of easy if you have the right mindset. If you approach it as it is heavy, then it shall be heavy. Stop thinking about the weight so much and do not be defeated. Treat that weight like it is lightweight baby!

Reference:

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

Eat clean, train dirty.

You are a person who believes that YOUR BODY IS A TEMPLE and it’s time to treat it as such. I like the saying, "You want the best fuel for your car, but do you give the best fuel to your body?". This means that you have to eat clean to get a great body. You are what you eat. Our goal is to “optimize your temple” so that your body becomes “leaner & meaner” because you are consistently eating clean-foods to fuel your body because you workout with determination and grit. High performance foods for high performance training. So for the training part, you believe that if you workout then you should look like you workout. You don’t want to be one of the millions of people who workout but never see the best results.​ As you have practiced clean eating and insane workout, trust me your body will be the greatest among the others.

Reference:

https://www.google.com/search?q=eat+clean+train+dirty&espv=2&biw=1920&bih=955&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjBgtDowLXLAhUHGI4KHb5ICfIQ_AUIBigB
http://www.fitnessmagazine.com/workout/tips/eat-clean-train-dirty/

The benefits.

Bodybuilding makes not only a fit body, but also fit mind. The word bodybuilding says everything. It is so easy to understand the meaning of this word and what this sport is about. Bodybuilding is the best sport when it comes to making your body proportionally shaped and fit.

This sport is not only about the body. More important, this great physical activity is about health, too. Are you looking for health benefits of weight training and aerobic exercise? Bodybuilding has it all. Learn more.

Improve body health.

 Bodybuilding decreases risk of developing coronary heart disease. By engaging in physical activities such as weight training and aerobic exercise you have more chance to reduce and control high blood pressure, obesity and high cholesterol.

Bodybuilding has such great and healthy impact on muscle, bones and joints. Bodybuilding keeps your body and muscle strong and flexible. Bodybuilding and weight training can definitely help you with osteoporosis and arthritis.

Keep your body healthy and fit; your mind will keep healthy and fit, too.

Improve mental health.

Bodybuilding, weight training and exercise can boost our mind and mental well being. Bodybuilding can help with reduction in stress, anxiety and depression. Bodybuilding can help in rising of self-esteem and confidence. This is so important for people who have low self-esteem. Bodybuilding exercise can boost your self-esteem and confidence, by helping you to develop positive self-image. Developing positive self-image will happen as the result of changes in body shape as you begin to lose weight or feel your body get leaner, stronger and better.


Reference:

http://www.bodybuilding.com/fun/what_is_bodybuilding.htm
https://en.wikipedia.org/wiki/Weight_training
http://www.scientificpsychic.com/fitness/exercise.html

Be your greatest.

Impossible is nothing.Consistency is the key. Have a positive mind to be a better bodybuilder. Your mind plays a big part in this. Work hard for your goals no matter what is in your way. Every bodybuilders in this planet once a skinny and a fat man. They work for it. They did not give up. In this situation, no one can help you. A well built physique is a status of symbol. It reflects that you work hard for it, no money can buy it, you cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self-respect, it shows patience, work ethic and passion. The outrages bodybuilders push themselves to be their best. You have to be your greatest. Push yourself to your limits. Believe.

Reference:

https://www.google.com/search?q=bodybuilding+transformation&espv=2&biw=1920&bih=955&source=lnms&tbm=isch&sa=X&sqi=2&ved=0ahUKEwjJ_qGDv7XLAhXCHY4KHYP0CtwQ_AUIBygC#imgrc=_KPqIF83y2yD2M%3A

Be Phenomenal.

If you want to make your dream become reality, you gotta be hungry! Was it easy? No. Was it intelligent? Yes. The people who are living with their dreams are probably winners. To test themselves too. The people who living their dreams are the people that know it is gonna happen if they work for it. Back to the golden era, we have outrages bodybuilders such as Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler. They have won more than 20 big competitions in their life. They are phenomenal, until now. Pain is temporary they said, pride is forever they said. Dream big and chase your dream. Push Your limit. Live with your dreams. Patience and never stop believing. You will be phenomenal.

Machine.

Reference:

https://www.youtube.com/watch?v=cciljmsm3PU
https://en.wikipedia.org/wiki/Arnold_Schwarzenegger

Love the pain.

Training is hard, it is hurt. Nobody ever said that training was easy. But, you have to learn to working through your pain. The heavy the weight you lift, the more pain that you will feel. Everybody wants a well build physique, but don't nobody want to lift heavy weight. They scared to the pain. Learn to love it. Because every pain will bring you gain to your muscle. You want to get big, you have to lift big. Push to your limit. Muhammad Ali, the greatest boxer in history once said, "I don't count my sit-ups. I only start counting when it starts burning. That is when I start counting, because that is what really counts. That's what makes you A CHAMPION." To relate to the topic, Muhammad Ali proves that he is working through the pain. He used to it. That is why he is unbeatable. Do not fail. Do not quit. Quitting will end the pain but leave the result in failure. Work through your pain. Embracing the pain will get you everything you ever wanted. Well no pain, no gain.

Working through the pain

Reference:

https://www.youtube.com/watch?v=rzYG2b7wc5U
https://www.reddit.com/r/quotes/comments/1w9en8/i_dont_count_my_situps_i_only_start_counting_when/

Muscles are power.

Muscles give presence. It gives you confidence. You will stand taller with better posture and exude more of an air of confidence than ever before. Confidence is often a missing component in any of us.  It is hard to outshine yourself in public if you do not have confidence. Bodybuilding turns that around 180 degrees. I'm not talking egotistical here, just confidence in my own abilities which crosses over into all areas of life and also is an aid in facing life's obstacles which usually come out of the blue at the most inopportune moments. I'm totally addicted to my six days a week in the gym to gain muscles and constantly am pushing myself farther than the workout before. 

Muscles give power, muscles are power.


Reference:

http://www.bodybuilding.com/

Build yourself.

Bodybuilding is an exercise which needs body resistance to control and develop muscles. A person who lift weights is pictured as a bodybuilder. In competition, bodybuilders lineups to do some specified poses such as front double biceps and later they do individual poses for a panel to judge. There are some well-known bodybuilders include Arnold Schwarzenegger, Jay Cutler, and Ronnie Coleman. 

Arnold Schwarzenegger

Jay Cutler and Ronnie Coleman

Be a new version of you. Eat big, get big. Eat clean and train dirty. Train insane everyday so will not remain the same as today. Fitness is not being better than someone else. It's about being better than you used to be. It's all you. It's you vs you. You have to push yourself, we all have that inner strength. Take the power out of you and train like a champion. You have to be the hardest worker in the room. Be hungry, stay motivated, you have to succeed!

Reference:

https://en.wikipedia.org/wiki/Bodybuilding
https://www.google.com/search?q=arnold+schwarzenegger&espv=2&biw=1920&bih=955&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjTgIiXvLXLAhXIGI4KHSjOCfcQ_AUIBygC