Many people find it hard to reach their specific goals for a number of reasons. Some give up after not seeing any gains and some can’t seem to find the motivation. In any case, here are the top 10 tips on keeping to your regime and making sure you reach your goals.

Set Realistic & Specific Goals, Aims & Objectives

- A goal is what exactly your plan to achieve.
- Sets of aims are the things you expect to achieve along that way to reach your goal.
- Objectives are the short-term things you want to achieve to reach longer-term aims and goals.

An Example:

- Your goal might be to gain 10lb of muscle in 5 months.
- Your aims might include reaching personal bests in your bench press and squat and also eating a clean diet to reach your goal.
- Your specific objectives may include trying to lift more weight in each workout.
- Use The S.M.A.R.T Technique
- Many training individuals use this technique to ensure their goals are within reach

- Specific – Your goals must be specific to you
- Measurable – You must be able to measure your progress
- Achievable – There is no point setting a goal to gain 30lb of muscle in 3 weeks; it just won’t happen.
- Realistic – Make sure you take into consideration your lifestyle and how much you can achieve realistically.
- Time-Phased – Set a time frame for your goals; this will make you concentrate fully on the matter in hand.

Be Patient

Changing your body composition is not an easy task! It takes dedication and motivation for extended periods. If you are looking for a dramatic change within a few weeks you will probably be disappointed, but be patient, if you are doing the right things your body will change. Many people give up just as their body is changing and fail to see the real results that can be made. Having said this make sure you set your goals using the S.M.A.R.T technique.

Eat Smaller, More Frequent Meals

Eating more frequent smaller meals will keep you from hunger pains and over-eating. Having 3 meals daily can leave you hungry between meals and more prone to snacking on bad foods. Eating smaller meals also has smaller effect on insulin. This hormone is important for nutrient deposition, but eating large meals can spike insulin leading to possible fat storage.

Eat The Right Foods

Your diet is key to reaching your goals. Make sure you research what foods are appropriate for your goals and how many calories you should be consuming on a daily basis.

Keep It Simple

Making an elaborate plan may not be sustainable in the long-term. Make sure you plan is as simple as possible so you can stick to it day in and day out. Many fad diets or workout regimes make sticking to them almost impossible, but if your plan is simple, easy to follow and easily repeatable you can be confident in your ability to reach your goal.

Give Your Best In The Gym

If you are serious about doing you best treat the gym as your place of work. It isn’t somewhere to socialize and talk to friends for 10 minutes between sets. Get in the gym, work hard and intensely, do you job and then leave.

Perform Exercises Correctly

Make sure you use correct form and tempo in all your exercises. Performing exercises incorrectly can lead to injury and inferior gains. As a guide most exercises should be quick on the concentric movement (a count of 1) and slower on the eccentric (a count of 1,2).

Let Your Body Recover

Over-training will completely stop your gains and lead to injury. Training muscles too often will not give them enough time to recover or grow and lead to no muscle growth. Training intensely 3-4 times a weeks is plenty, any more and you will run the risk of training your muscles too often and not building any new mass. You should also schedule a week off every 10-12 weeks to let your body fully recover from the onslaught. Remember your body recovers and grows outside of the gym so it is important to rest.

Be Consistent

One of the top tips is to be completely consistent with your plan. If you are not consistent with your diet and training you are not giving yourself a chance to succeed. You should stick to your plan seven days a week and not three or four. Of course you can ‘cheat’ every so often, this will give you a break! You can take one meal a week, or one hour a week to do exactly what you want and eat exactly what you want!

Accept All Responsibility

If you haven’t reached your goal be completely honest with yourself. Could you have done better? Could you have tried harder? Could you have eaten cleaner? These are important questions you must ask yourself so you can re-evaluate your aims and take a step forward.

Always strive to do better and improve and only then you will be rewarded with the results you deserve.

Body building industries have taken a firm stance on use of the illegal and artificial materials – mainly competitions. There even are some specific contests geared for the natural body builder. Most of the competitions will test them before allowing them to contest, and if they are found to possess an illegal material in the body, they will be banned from taking part.

While all the synthetic products will enhance the body quickly, they might have bad side effects. Trend about natural building is all about growing the body and maximizing nutritional intake and as well as stay healthy while growing the muscles.

After you have decided that natural building is how you want to do it, then it’s important you take the correct amount of all the vitamins and nutrients that will enhance your workouts. This means popping a multi vitamin and also eating properly will send all the muscle building protein to the correct parts of the body.

It’s definitely possible to enhance the body naturally by way of an effective training program along with decent nutrition. There is absolutely no reason for steroids or growth hormones to be put into your body for building some muscle mass.

The key component of the natural building program is to make sure you eat healthy and also keep a positive mindset about the workouts. Sometimes supplements are important if you want fit, toned muscles. The key ingredients in such supplements like glutamine and creatine are produced in the body anyhow. What these supplements do is hike up substances that are present there anyway.

All Proponents in favor of natural body building will surely agree that effective workouts along with good supplements and proper nutrition will make for a fit, healthy and toned body. Natural building is surely the way to do it if the goal in the bodybuilding program is to feel healthy and good. Some steroids and some growth hormones must not be used at all.

Building the body the natural way is perfect for all. Steroids surely are not. so don’t take that chance and suffer bad effects after steroid use. Keep in mind that a good workout program and commitment to the body building goal will surely grow the body in the natural way not otherwise.

There is power in numbers in the weights we push and pull on a daily basis. You cannot have the chest of a Branch Warren, the back of Joel Stubbs, or the calves of Erik Fankhouser without lifting a lot of weight over a long period of time. There are people in your gym that day after day, week after week, month after month and they always seem to look the same, why? These people need to read this article and realize that if you always do what you have always done, you will always get what you have always got! You need to think positive and want to look and feel great and want to do something about it. You should try to surround yourself with encouraging attitudes and like-minded people. I am fortunate as I have a great training partner that has educated himself and helped me by reading “Building the Perfect Beast”, The Encyclopedia of Modern Bodybuilding, and Chemical Enhancement” He has every MD from 6 years ago until today and he never stops learning about his body, which has allowed to me to learn more about mine. He is a valued resource to have at my disposal. I would not be the bodybuilder I am today without his guidance or friendship, in fact, I would not be a bodybuilder at all.

You get out of it what you put into it. Depending on how you train, eat, sleep, and think will determine if this statement is true or not. This goes for everything in life, not just lifting weights. If you sit on the couch eating donuts all day, that’s how will you look. Think about it! Ronnie Coleman did not get his freaky back and legs by lifting lightweights with no intensity, it was obviously quite the opposite.

Hopefully, the life we live is long and even though we take for granted the time that we hope to have down the road, you have to do the best with what you have today to build a better you tomorrow. And, when it comes to building, we all know there is power in numbers as it pertains to the drugs we ingest or inject. A 1000mg/week of cypionate is not as potent as 400mg/week and too much Clenbutrol or Anadrol is never a good thing. We have the power in the information and knowledge we can all easily access, you just have to find the number that works right for you.

If you build it, they will come. If you never build, you will never know.

By Adam Rose

The main exercises to use are the barbell bench press, the incline press and the decline press.

The barbell bench press is pretty self-explanatory. The incline press? That’s when you have the
front half of the bench at an incline, with your head and chest above your thighs, which remain
parallel to the floor on the lower half of the bench. With the decline press, the entire bench is
slanted downward, with your knees hooked over a rung to keep you from sliding off. From this
position, you can do presses with both a barbell and dumbbells.

There are other exercises as well.

The “flys” are exercises which can be done with dumbbells, but are easier to do with cables.
Using cables, pull the stirrup handles towards your chest, then lower them back toward the
floor, keeping your arms relatively straight, with only a little bit of give at the elbow. This will
really work on your pecs.

Change body positions with flys, if you’re using dumbbells, by using both an incline and a
decline bench, as well as on a flat bench.

The chest dip is also an excellent exercise in which you mount the “dip bar” – two metal grips
extending from a sturdy machine, or the wall. You grip the bars with your hands, then lower and
raise yourself by bending your arms, letting your elbows flare out to your sides.

For the dumbbell pullover, lay with your back on a flat bench, and hold the dumbbell over your
head . You grasp the dumbbell behind its plate with one or both hands. Then, lift it – again,
keeping your arms relatively straight with just a bit of a bend in the elbows – over your head.
Return to rear position and repeat.

Don’t forget those pushups, either “normal” pushups, or with your feet on a bench, which will
really increase the angle and depth.

Combine all these exercises into one workout, and your chest will get where you want it to be.

Depending on the designer of these routines, body building routines vary from person to person. Those routines which give the required results in a very short period of time are said to be the best body building routines. Hence, many of the body builders go in for a routine which will make them work less and provide them with good results.

2. Copying will do you no good:

For those budding body builders, it is not as easy as we see on television to get the kind of body Arnold Schwarzenegger has. People who copy the routines of miss universe or Arnold will not yield them with the results they expected.

Actually speaking it is not wrong to copy any of these routines, but you will have to make up your mind that you will not end up with the same results as the other person who has followed this routine. You can also not expect to get the same kind of results in the same amount of time. You also have to bear in mind that these short span routines which worked for one person may not work for you. Different amount of weights and reps will not get you the chiseled body you always wanted. The only way you can do things right is by going through the trial and error method. This will bring on you both failures as well as success. It will help you modify your body building routine to suit you the way you want it to.

Even though your body building techniques are fine and go on well with you, you need change. Change is very important. The addition and elimination of exercises will help you chisel your body and get the right kind of body you have been expecting to get for a long time. Taking proper nutrients will help in your daily routines.

It is also considered very important in knowing how much time you can workout at a stretch. Body building routines if performed longer than necessary will just strain you. In most of the cases, these exercises for a single session should not be prolonged over seventy five minutes. It is also not good if you perform more than five routines a week. If you go on further, you will strain yourself and will also be overdoing the routine. This will also need you to take a longer recuperation period than normal

If you skip your breakfast and then have a heavy supper, it is going to be a total failure. This is not at all good for the body. The needed energy is not fed into the body at the right time of the day. Hence, you will not be able to do your activities efficiently. According to many surveys, it has been concluded that most if the regular exercisers and athletes adopt wrong habits.

For those people who are active need to have a balanced energy pattern for the whole day. This means that they have to feed themselves the right amount of food at the right times to avoid overeating or under eating. It is also necessary to understand the rise and fall of the sugar level in the blood. This is very critical for those people who want to add muscle mass and stay slim.

It is very usual for the blood glucose and the sugar levels in the body to rise and then drop after about three hours from the consumption of food. When you do not eat something after this particular time, you will notice that your blood glucose levels drop further. The body has a tendency to kick for a mechanism immediately to make sure that there is sufficient sugar to let your heart, brain and other organs work well.

This once again states that exercising will never increase the muscle mass in your body unless and until you eat well. It is just like burning down the muscles you have built. Your metabolic rates also come down once you have lost your muscles. By this way, it is not very possible to eat a lot of food without being able to store the fat. This raises the level of insulin. When you eat in a state of hunger you tend to store more fat than usual. The timing of food intake as well as its compositions will influence the skeletal muscles during the workout.

The latest trend that promotes strength and muscle growth is the nutritional supplements. This has become very popular with the body builders nowadays. This has caused most of them to suffer from its side effects that are harmful. These drugs enhance the muscles only over a short time.

Natural supplements are also available. Vitamins, proteins, meal replacement powder and creatine are the natural supplements. Proteins are known to build your muscles. It is therefore very important to include proteins in your diet. Body builders require large amounts of proteins as they workout vigorously.

Vitamin consumption is also considered very important. Food is converted to energy. Mineral consumption also ensures the brain receives correct body signals. So, start cutting off your regular eating routine and consume nutritional supplements and get a fabulous body.