Beginning a weight lifting program can be intimidating, scaring and when I first started, it made me very nervous.

I remember the first time I ever went to a gym.  I had no idea what I was doing, I just knew I wanted to get in shape. I didn’t know any workouts, I had never head of a bench press before and assumed I was supposed to get under the bench and push it…

I am not trying to make too much of a dick of myself, just explaining that if you are beginning, or getting back into a weight lifting program then there are some things you should know and understand before storming the gym every day.

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Here are a couple of pieces of advice if you are just starting out:

1. Your gains are not made in the gym. Your body repairs the muscle that you break down in the gym when you sleep at night. So don’t make the mistake of thinking that if you spend more time at the gym you will get bigger, stronger, faster and more ripped, because you won’t. Get a good amount of sleep each night, for me I find anything less than 7 hours I get tired during the day, but different ages and types of people will require different lengths of sleep.
2. When you first start at the gym, you should be working your entire body for at least the first couple of months. This would mean doing a workout like this:

• Bench press: 8 sets of 2
• Back squats: 8 sets of 2
• Calf raise: 8 sets of 2
• Incline crunches: 8 sets of 2
• Shoulder barbell press: 8 sets of 2
• Bent over rows: 8 sets of 2
• Straight leg deadlift: 8 sets of 2
• Optional: Bicep, tricep and forearm workout

I would also recommend that after every workout you should take a protein shake to help your muscles get access to good sources of protein as soon as they need it. When you hit the gym hard you break your muscles down and protein is what will fix them back up and make them stronger, ready for next time.

This is what I normally take:

• Cup of milk
• 2-3 egg whites
• Peanut butter
• Cream
• Yoghurt

This is a good hit of protein, and although it has some fat in it, it doesn’t really matter because your body will use it, not store it.

Before you go into the gym, check out videos or look at some pictures of how to do the workouts I told you about above, and then at the gym ask an employee (or somebody who looks like they know their stuff) to make sure you are doing them right. Form is everything, and yes there is a easy way to o some lifts of weights, but it will never get you proper gains and your progress will plateau big time.

Until next time, bend that bar and hit the site to check out the free course download on how to shed body fat like crazy!

Johnny

Exercises To Help My Abs

There is no doubt about it.

Abs, or lack of them are the best looking or worst looking part on a male or female.

Perhaps beer bellies used to be cool. They are no more.

Fire up at me, disagree with me, but I think that is what most of the population thinks as well.

So today I am giving you a few exercises to help actually bring your abs to the surface, instead of hiding deep below all that body fat. Certain exercises can help your abs to get stronger, but that probably isn’t what you need. If you care to take a look around at pictures of guys or girls with abs, you will soon see that it doesn’t matter if their abs are strong or not, when they are showing they look fantastic.

So now is when you say, so how do I get abs? What are these exercises to help my abs?

Here are a few rippers that will leave you sweating like mad and burning fat like it’s rubber on a race track:

Burpees: These are a wicked fat loss tool. Simply put, you stand up and push your office chair to the side and take off your hand bag, you jump to the floor and land in the press up position, do one press up, then bring your legs back up so you are now squatting, now thrust yourself back up to your feet and jump up in the air once. Repeat and repeat until you are stuffed.

Skipping: The importance of skipping is often over looked. It is used by boxers and has been for many years as one of the best and most effective fat burning exercises around. It is high intensity, works the biggest muscles in your body, and gets really hard after a few minutes. Try skipping in between other random workouts you might do such as the burpees above.

Check out  for more crazy fat burning tools and the best fat burning information out there.

Until next time,

Look good, feel good and live like you mean it!

Johnny

Fastest Way For Teens To Get A Flat Stomach

If you are a teenager and you are reading this, you are going to lead a kick butt like filled with amazing things. If you are motivated enough to look for information on how to get into shape, you are going beyond what even most adults do. Slap yourself on the back!

Now, the reason you came..

The fastest way for you to get a flat stomach is easier than what you might think. You don’t have to go on some ridiculous diet, but a few diet changes will help massively. You don’t have to go running every night, but some exercise is necessary!  Here is my advice to you:

Create some boundaries for your diet habits

When I talk about boundaries I mean things like, “Okay, I’ll have dessert after tea, but I won’t have soda”. Or “I will have some dessert tonight but only one helping”. When you are on a mission to lose some belly fat and get a nice stomach, you will start becoming aware of what you are eating a little more. You will know that cake is going to taste good, but is it really helping you become the school hottie?

Instead of thinking as sweet foods as good, you will start thinking of them as ways to make you fatter. You will look at “boring food” like fruit, veges, whole grain breads, nuts, seeds, berries, fish, lean meats and other natural foods as life savers! These foods will not add any fat to you, they will instead cause you to burn fat!

Don’t exercise, have fun

Exercise to me is boring, slow and totally unnecessary. So I do something I enjoy. I will put on my Ipod and hit the weights, and go as hard and as heavy as I can and try get a new personal best, or I will crank up my stereo and have a full on boxing workout, or maybe I will go for an HIIT (High Intensity Interval Training) mission through some overgrown, off the beaten track bush run.

Don’t think that because somebody says you have to do something that it is true. Rumors are made up and that is why most people believe that you can buy an ab machine or some phony pills and your worries will be over. That isn’t the case. Losing fat and getting a flat stomach can be a bit of a challenge, but it isn’t that hard really.

You’re a smart kid… Just exercise a little more doing something that you love and cut back on the soda and lollies. Trust me, it isn’t that hard, you just have to do a little bit each day.

All the best and I am only ever an email away if you need any help.

Check out my site before you embark on your life changing mission here: How To Get Abs
Johnny