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Hey you!

Stop bitching! Seriously, you have no right to bitch about being unhappy with your body if you aren’t willing to get up off your ass and do anything about it. If you’re honestly doing all that you can to change your body, then be my guest, bitch away. I know it’s going to be hard, in fact, it will probably be one of the most challenging things in your life. You just have to do it! Don’t think, just do! Look at it this way: you want to lose X amount of weight? Well, the harder you push yourself, the faster you lose those pounds. You want to build muscle and become more defined? Go hard or go home. I’m not saying that you push yourself to the point of injury, be smart and realistic about your workouts and your nutrition, but don’t pussy out and make excuses. If you look for excuses, I promise you, they will be easy to find. It’s time to stop saying “I will” and start saying “I am” and “I did”. Go accomplish your goals.

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Daily goal:

I’m going to start making daily/weekly goals.

Wednesday, July 18th:
-Run for a half hour
-Cycling for an hour
-50 hand stand push ups
-100 hanging sit ups
-NO junk food
-Eat fruit with every meal
-Drink 2 Liters of water

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Advice?

I’m planning on moving out on my own and to another state within the next few months. I’m trying to budget and determine what expenses I need to account for. What do you think I should account for? Any advice will be greatly appreciated! Xoxo

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Tip #11: RUN FROM YOUR PROBLEMS!

Whoever said that you shouldn’t run from your problems is obviously a FUCKING IDIOT!!! Having a bad day? Are you fighting with a loved one and just can’t take it anymore? Feeling overwhelmed by school or a dramatic social life? RUN! Run as far as you can from your problems… just run away physically. Use your problems a motivation. Running is a HUGE stress reliever and you will feel LOADS better after a long run.

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Tip #9: Set a pattern.

1. Always exercise on Monday. This sets the psychological pattern for the week.
2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.
3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

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Super Hero Body Workout:

WEIGHT TRAINING SESSION
(* — increase weight each set)

Monday – Abs/Biceps/Triceps
Abdominal Crunches - 3x50 
Hanging Leg Raises – 3x30 
Hyper Extensions – 3x25 
Seated Dumbbell Curls – 3x15/12/10 *
Standing Barbell Curls – 3x15/12/10 *
Standing Cable Curls – 3x15/12/10 *
Tricep Cable Pushdowns – 3x15/12/10 *
Lying Barbell Tricep Extensions – 3x15/12/10 *
Dumbbell Kickbacks – 3x15/12/10 *

Tuesday – Abs/Chest/Shoulders
Abdominal Crunches – 3x50 
Hanging Leg Raises – 3x30 
Hyper Extensions – 3x25 
Dumbbell Chest Press – 4x15/12/10/8 *
Dumbbell Chest Flies - 4x15/12/10/8 *
Incline Barbell Press – 4x15/12/10/8 *
Dumbbell Lateral Raises – 4x15/12/10/8 *
Dumbbell Seated Shoulder Press – 4x15/12/10/8 *
Rear Deltoid Flies – 4x15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs
Abdominal Crunches – 3x50 
Hanging Leg Raises – 3x30 
Hyper Extensions – 3x25 
Leg Extensions – 4x20/18/15/10 *
Squats – 4x20/18/15/12 *
Seated Leg Curls – 4x20/18/15/12 *
Calf Raises on Leg Press – 3x30/25/20 *
Seated Calf Raises – 3x30/25/20 *

Friday – Abs/Back
Abdominal Crunches – 3x50 
Hanging Leg Raises – 3x30 
Wide Grip Pull Downs to Chest – 4x15/12/10/8 *
Close Grip Seated Cable Rows – 4x15/12/10/8 *
Dumbbell Pullovers – 4x15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 *

CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)

Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)

(Source: )

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Tip #8: Your goal is to fail

The key to a good work out is failure. That doesn’t mean giving up because you’re frustrated and tired, but rather pushing the limits of your strength until your strength is spent. Obviously you don’t want to push yourself to the point of injury, but that shouldn’t be a concern so long as you’re exhibiting the proper form. Don’t worry too much about the number of repetitions of any given exercise, but instead concentrate on working as hard as you can. A larger number of push ups doesn’t necessarily mean you’re stronger. Some days you’ll have more energy than others and will perform better. Some days you’ll perform worse. The key is to do the best you can with all of the energy you have. If you fail, you succeed.

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Q: Fchdiid I LOVE YOUUUUU

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Tip #7: take pictures!

I have always despised taking pictures of myself! However, I have recently discovered that by taking pictures of myself I become more motivated for a few reasons:

A. It gives me a different perspective of my body. How I look in the mirror is completely different than how I look in photos.

B. It helps me document my progress.

C. It helps me know what parts of my body I want to focus on for the week.

D. It has helped me accept myself more and I’ve become more comfortable on camera and with others.

*not everyone will react this same way, but I encourage you to start documenting yourself. It can also help motivate others :)