Science-Based Bodyweight Workout: Build Muscle Without A Gym | Boost Your Training & Health | Felix Harder | Skillshare

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Science-Based Bodyweight Workout: Build Muscle Without A Gym | Boost Your Training & Health

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

29 Lessons (1h 18m)
    • 1. Introduction

    • 2. Course Overview

    • 3. Common Myths Debunked

    • 4. Step-By-Step Muscle Building Formula

    • 5. Step-By-Step Cutting Formula

    • 6. The Two Rules Of Successful Meal Planning

    • 7. The Right Pre-Workout Meal

    • 8. The Right Post-Workout Meal

    • 9. Workout Plan

    • 10. Ab Crunch

    • 11. Air Bike

    • 12. Bench Dips

    • 13. Body Row Normal Grip

    • 14. Body Row Underhand Grip

    • 15. Burpee

    • 16. Chin Up

    • 17. Glute Bridge

    • 18. Leg Raises

    • 19. Lunges

    • 20. Pike Push Up

    • 21. Pull Up

    • 22. Push Up

    • 23. Squat

    • 24. Superman

    • 25. Twisting Crunch

    • 26. How To Train With Homemade Dumbbells

    • 27. SMART Goal Setting In Training

    • 28. 8 Steps To Building Workout Discipline

    • 29. More Tips On How To Stay Motivated

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About This Class

Looking For A Bodyweight Workout Program That Is Based On Actual Science? 

The "Build Muscle Without A Gym" program is designed for people who are looking for an alternative to the traditional gym. Bodyweight training is great for that. You need nothing but your own body, can choose your own workout location and train whenever you want.  

But this program does more than teach you a few workout tips. In the course I go over the science behind building muscle and successful meal planning, the perfect beginner workout plan and show you how to set clear and well-defined goals that keep you motivated.

By giving you the necessary tools to reach your health goals, I will also have to debunk certain training myths that have been around for decades. How many times have you been told that if in order to build muscle you need to…

  • Train at least five times per week…
  • Train two or even three hours…
  • Drink two or more protein shakes per day…
  • And perfectly time your meals no more than three hours apart.

As you will see in the course, most of these “tips” are nonsense and some will even work against you in the long run. Instead I will show you the exact training methods that are scientifically proven to work

Here is what's inside the program:

  • The Step-By-Step Muscle Building Formula
  • The Full Bodyweight Workout Program
  • Instruction Videos To Help You Train With Perfect Form
  • Everything You Need To Know Meal Planning 
  • A Lesson On How To Stay Motivated Through Clear Goals

Scroll Up And Get "Build Muscle Without A Gym" If You Want To See Real Results 

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to

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1. Introduction: Hi, I'm feelings Harder Fitness coach and Amazon Best selling author Today I want to show you how to build muscle and lose fat with body weight. Exercise that you can do wherever and whenever you want. What sets this course apart from others is that I don't want to teach you a few exercises and workout tips and then leave you alone. From my experience to see lasting results, you need to know how your body works and what kind of environment you need to create to get in shape. This means looking at the science behind building muscle and then designing workout plan that is ideal for you. As a beginner in the program, I will not only give you the complete body weight workout but also a step by step massive 1,000,000,000 formula. And it's step by step fat loss formula. We will go over the most important rules of nutrition and what you has beginner need to focus on. This includes debunking a few fitness myths, for example, that you don't have to work out five times a week or consume excessive amounts of protein every day to help you train with perfect form. You also get access to exercise videos and as a bonus, including my 100 page able Body weight basics with 44 additional body weight exercises. I want to thank you for checking out my course. And if you like it so far, we should to read the description for more details on which the preview clips. 2. Course Overview: hi and welcome to the build muscle without a gym program. First, I want to thank you for checking out the course. I truly believe that it will teach you everything you need to know to get started and see results as quickly as possible to give you a better understanding of what it's all about. Let me show you the course overview. I divided the program into four main sections. As you can see, Section one is the introduction in which we are right now. Section two goes of the science behind building muscle and losing fat, while Section three is the actual workout program with step by step instructions and exercise videos to help you train properly. These two sections two and three are real, the core of this course and what sets it apart from others. If you really want to see results, it's not enough to follow some random workout plan. You have to understand how your body operates and how exactly you can get it to build muscle and lose fet. There is actual science behind this process, and I will teach you how you can use that to your advantage. The last section covers another important aspect, which is often for gotten, how to set goals and stay motivated. Here I talk about smart goals and share tips that have helped me stay motivated throughout the years. Let me finish this introduction by asking you one question. Are you ready to transform your body with a workout that is proven to get your results? Then let's start. 3. Common Myths Debunked: all right. So before we start with the actual program, I want to talk about a number of myths. You hear a lot about building muscle and losing fat. If you have studied these subjects or talk to other people, and you problem come across one of these myths, if not all of them. Problem is that with all the information out there on the Internet and all the advice get from friends and even from personal trainers that you don't know what to believe. This is why educating yourself is so important. You really need to know what you're doing in order to build a great physique and reach your goals. All right, so let us start with the first myth. It's really common among beginners to think that in order to build muscle and lose fat, you need to train at least five times per week, if not more. Their logic goes as follows. The more you exercise, the more muscle you build. No, why is that not true? The problem with this approach comes pretty obvious when you know that your body does not build muscle while you exercise, but actually afterwards, when it gets time to rest. We will cover the subject more thoroughly later in the course. But for now, you need to know that if you do the same exact exercises every day, muscles never get the necessary time to rest and regenerate. This applies especially to beginners during the first few weeks, depending on how intense your worker program is, you want to train around 3 to 4 times per week. Remember that overtraining your muscles doesn't only slow down their growth, but it could hold it all together. Get a similar effect if you believe and follow the second myth, which is that your workouts need to be really long, sometimes two or even three hours. Fortunately, that's not true. As beginner, I'd recommend to train anywhere from 30 minutes to 90 minutes. Know what happens if you train longer than that? The problem with these long workouts, let's say two or even three hours, is that you'll see rapidly diminishing returns for every minute you put into it. Not only will your blood sugar levels start getting very low, which means that your body does not have enough fuel to continue training, but also when you see a rise in your cortisol level, which is the stress hormone. Okay, on to the third myth, many people actually believe that you need to take an excessive amounts of protein every day to build muscle. In most cases, they read somewhere in a magazine, maybe that in order to make sure they have enough protein in their system, they should drink 23 or even four protein shakes a day. That's pretty much nonsense. Supplements are meant to enhance an already healthy diet. They're not supposed to substitute it. So if you're eating healthy and protein rich meals such as chicken fish beings, then there's really no need for a lot of extra protein through supplements. You'll be taken in more protein than your body can actually use. So what we'll do it was stored as extra fete, which is exactly what you do not want. A good rule of thumb when wanting to estimate your protein needs is consuming one gram of protein per pound of body weight every day. No for the average beginner who's already consuming high protein foods, that means he or she does not need more than one, maybe 1.5 protein shakes per day along with the belief that you need to take an excessive amounts of protein. There's another very common myth which says that you have to eat your meals no more than three hours apart. Proponents of this myth argue that instead of eating a few big meals, you should eat smaller meals no more than three hours apart to keep your metabolism going and just burn more calories at the end of the day. The problem with this argument is that research has shown over and over again that changes and body weight are not determined by how often you need, but how many calories you have consumed at the end of the day. They also found that small meals get broken down and processed a lot quicker than bigger meals. So your metabolism pretty much works the same amount of hours, even if you ate more smaller meals. Okay, wrapping this up, I hope I was able to show you that getting in shape and building muscle is not as difficult as many people make it out to be. The following parts of this program are designed to be a straightforward as possible. I will teach you everything you need to know. And if you follow the step by step instructions, I promise you that you will become fitter, loose, fit and build more muscle. 4. Step-By-Step Muscle Building Formula: okay, in this segment, I'm gonna teach you everything you need to know about the science behind building muscle and strength. Even though the process itself is very straightforward and logical, there's a lot of misunderstanding about it. This is mostly due to contradictory information found on the Internet or bad advice given by people that simply don't know what they're talking about. In my experience, the easiest way to explain how to get your body to build more muscle. It's by using the muscle building formula. It's super simple, yet still contains everything you need to know. As you can see, the formula consists only of three different variables that will determine your success whenever you want to force your body to build more muscle than you currently have, you'll have to do three things. First, there's the obvious training aspect. You don't stress your muscles. They won't have to adapt, meaning that won't have to grow. Then there's the dietary aspect. You need to provide your body with enough calories. So has the tools to build more muscle tissue and last but not least, something many, many people forget. You have to give your body time to rest Otherwise, it will not be able to recover from increased stress placed on the muscles while training. Let us take a look at each of these aspects in detail when creating on workout and coming up with the right exercises. We need to keep in mind that our end goal is to build more overall muscle. There are some exercises better suited for this purpose than others. They're called compound exercises or compound movements. Instead of targeting just one muscle, compound movements work several muscles at once by utilizing multiple joints when doing the exercise. The novel push up, for example, which is one of the more traditional compound movements, works not only your chest but also your triceps your back in your abs. When doing these exercises, it's important that you know how to probably perform them otherwise, will not only build less muscle but also risk joint problems and injuries. But don't worry. In part two of this program, I'll show you exactly how to do all the exercises you need in a good workout. No, once he got all the basics down, which I'll teach him far too, there's another important concept that many people forget about It's called the concept of progressive overload, which basically says that in order to build more and more muscle over longer periods of time, you will need to increase the stress placed on them for someone who trains in a gym. This is pretty simple because there's always more weight you can have to the bar, however, if we want to work out at home, but minimal equipment and only or bodies will have to come up with a different strategy. What most beginners do here is that they simply increase the number of reps they do every set. After a while, they'll have become better and better and be able to do, let's say, 50 push ups without taking a break. But wonder why they haven't put up a smudge muscle as they had expected. The science behind this phenomenon is pretty simple. When increasing the number of reps beyond a certain point, which is around 15 you'll train your muscles more and more and endurance and less and less and strength endurance training itself isn't bad, of course, but when wanting to build more muscle strength training as a lot more efficient, just look at sprinters that run 100 meter dash versus marathon runners that run 42 kilometers. The 1st 1 is a lot more muscular, while the 2nd 1 is skinnier and more lean. You might be asking yourself if I shouldn't be doing more than 15 or let's say 20 reps percent. How can I increase the stress on my muscles since you can just add weight to the bar because you're not using one? What you have to do is progress to a harder variation of an exercise you're already doing. For example, many beginners start by doing me push ups because the normal push it is a little too difficult for them. So what you should be doing is, once you hit the point where you can do 15 to 20 knee push ups, go to the normal push up. Then, once you hit the point where it can do 15 to 20 normal push ups, do the pipe push up, which is a variation of the normal push up that I'll show you, which is a little more difficult. There are variations for pretty much every exercise in this program, so don't worry about becoming too strong for it. No once you have mastered all the variations of the exercises that I'll show you. There are a few ways that you can still increase the resistance and make them more difficult. One simple trick, for example, is to take a backpack and simply loaded up with bottles of water or heavy books. You'll then be doing the same exercises before, but with an increased overall body weight, forcing your muscles too adept again and grow. Okay, let's quickly talk about cardio before going to the nutrition part of the muscle building formula. What role cardio will play a workout really depends on your goals. I, for example, I'm not a big friend of cardio because they're really fast metabolism. This means that even when I said around all day, my body will burn a lot of calories before starting to work out. I was a really skinny guy. My main concern was to pack on size. I remember eating big amounts of food and had I've been doing a lot of cardio. Then I would have had to eat even more. If this applies to you as well, then you should really live in your cardio at first, because remember the purpose of cardio is to burn calories, which is only helpful when you're trying to lose weight and not when you're trying to build muscle. While it is possible for beginners to do both at the same time, we focus on that. The next lesson. The weight loss formula. For now, just keep in mind that when you want to build muscle less calories, burned is actually a good thing. That doesn't mean, of course, you shouldn't be doing any cardio at all. It's a great way to train your heart and loves, and it will help raise your overall fitness level. This brings me to the second part of the muscle building formula. Nowadays, many people think of calories as evil things that need to be avoided. But in fact, when wanting to build muscle, there's almost nothing more important than a caloric surplus. Imagine you have a house and you want to expand it. You wanna build another floor on top? What do you need? Extra bricks when building muscle calories, are your bricks. They measure the energy stored in our food. Without this energy, your body will not be able to grow more muscle tissue, which in turn renders your exercise pretty much pointless. This might come as a surprise to you. I know that many people think they should always be eating less calories. They think that eating more will only make them fete, and they're usually afraid of going into caloric surplus. This is where good versus bad calories come into play. In theory, you could only pizza and ice cream, and you would quickly reach your caloric surplus. Obviously, this is not what is meant when talking about taken in in healthy calories. You really need to make sure toe what's your proteins, fats and carbohydrates and make sure to not get them from sources such as past food. But don't worry. We'll talk about this more in the nutrition part of this program. Besides your workout and diet, recovery is the third main factor on your road to muscle glory. What you need to know is that the exercise itself works only as a trigger for muscle growth . During your training, you overload the muscles and break down muscle fibers. If you provide your body with the right nutrition and enough time to recover, they will grow back larger in order to withstand higher workloads in the future. Keep in mind that muscles don't grow while you're train, but afterwards the body build stronger muscle fibers only when it has time to recover and this stunt for the most part, while we sleep, you should be getting at least 7 to 9 hours of uninterrupted sleep per night. Anything below seven hours, and he will sacrifice possible muscle gains and even your health in general. If you found yourself under lot of stress or simply can't sleep that bone, try taking regular naps throughout the day. There are also other ways to maximize your recovery ability, like meditating massages or even prescription drugs. However, they can Onley enhance your arrest and should never substitute a good night of sleep. 5. Step-By-Step Cutting Formula: when choosing a fitness program. Many people's goal is not only to build muscle but also to lose fat. I will now show you how to lose fat in a scientific way that is proven to get your results . Unfortunately, there's so much wrong information and misconception out there about fat loss that it's easy to get hooked on every new diet or supplement that promises to get your results in no time . However, most of them won't have any effect on your overall weight. And some extreme diets can even heard your general health. Instead of trusting, every new fitness guru was really only trying to sell you his diet. You need to understand what will trigger fat loss in your body from mechanical point of view. As you will see, the science behind it is actually really simple. If we want to lose weight, all we have to do is consume less calories than our bodies burn on a consistent basis. As I explained in the possibility formula, calories measured the energy stored in our food. Now, if you provide your money with less energy than an expanse on a daily basis, it will start reducing its fed stores in order to stay alive. This rule is universal, meaning that it goes for anyone anywhere in the world. What many people don't understand because it's a little counterintuitive is that these calories can come from anywhere you could be eating nothing but pizza. As long as the total calories are less than your body expense, you will be losing weight. So does that mean it doesn't matter if you're eating healthy or unhealthy foods as long as the calories fit? No, of course not. There's a big difference between weight loss and healthy weight loss. In order to lose weight, the healthy weight you'll have to do a little more than just counter calories. If you want your fat loss regimen to be as effective as possible, you can not only look at the total calorie value of your food. You'll also have to look at the different percentages of the macro nutrients in your diet, which means that a certain percentage of your diet should be made up of healthy fats, carbohydrates and protein. We will talk about what foods to choose and wanting to build muscle and lose fat and the nutritional part of this program, and lastly, training also plays a key part in your weight loss success, even though running and caloric deficit and eating only healthy foods is a good start to losing weight. If you don't exercise, your body will also lose muscle. This is not what we want. We want our weightless to be due to less fat in your body while keeping our strength. So there you have the three things you need to keep in mind when wanting to lose fat is that first you need to eat less calories in your body expands. Second, your diet consists of a certain percentage off carbs, fats and protein. Answer. Make sure to exercise to not lose any muscle. Okay, so after you learned all this, you'll probably ask yourself if I need a calorie surplus to build muscle on a calorie deficit to lose weight. How do these two go together? Is it possible to gain muscle and lose fat at the same time? The answer to this question is a little more complicated, and anyone trying to tell you that you can gain crazy amounts of muscle while losing all your body fit simply lying first, The bad news In theory, it's almost impossible to be doing both at the same time. This is due to the fact that our body needs the extra energy for a process called protein synthesis. Onley at a colored surplus will be able to repair the muscle fibers that were damaged during your training. This is why most athletes and bodybuilders work in two phases. First, they tried to add as much strength and size while eating at a colored surplus. This is called booking, and then they changed through calorie deficit, where they tried to maintain as much muscle as possible while losing fat. This is called cutting. No, there are some good news. Even though experienced athletes working these two phases most beginners can still do both at the same time. This is because in the first few months of working your muscles, they'll adapt a lot more quicker than afterwards. This newbie advantage will outweigh the problems off protein synthesis at a color deficit. This effect is pretty amazing because it means that within a few weeks you could make drastic changes to your body. Okay, so before we wrap up the section on fat loss, I want to cover a few minutes that you see a lot in the fitness community. First is the spot reduction myth. Many people believe that fat loss can be localized to certain region of your body. They believe that crunches will make them lose fat around their belly and push ups around their chest. Now, even though I would love this myth to be true, it isn't. Unfortunately, fat loss always occurs in your entire body, and not only in specific regions. The phenomenon that some people lose fat faster in their thighs or arms is simply due to a difference in genetics and has nothing to do with the exercises they're doing. Another common miss belief is that cardio will always make you lose weight, and thus more cardio means more fat loss. No, it is true that physical exercise, including cardio, will make your body burn more calories than just sitting around. But you still always have to watch how many you're taking in, so you could be doing four hours of cardio every day if, at the same time you eat 5000 calories, it's still be gaining weight. What it really comes down to is not how much car you do, but calories in versus calories out the last month says that in order to get ripped into fight muscles, you need to be doing a higher number of repetitions. This claim also doesn't stand the test of science. Muscle definition has nothing to do with the number of repetitions and everything with your body fat percentage. If you want to look grip, you'll have to lose fed. Fortunately, you know, know how. 6. The Two Rules Of Successful Meal Planning: We've already talked a little bit about diet and nutrition in the muscle building and fat loss formula. Now I want to go into more detail and show you everything you need to know about this subject. Some people say the right nutrition makes up 70% of your overall success and your workout having only 30% impact. Others even go so far as to say the ratios 80 to 20% no matter what the true values, maybe every experience personal trainer will agree that the right diet is essential to reaching your fitness goals. Even though interesting, it's such a wide subject. There are some underlying principles that you really need to understand. The first and most important rule of your day is to provide your body with what it needs to function properly. The purpose of this program is not only to show you how to build a nice physique, but also how to live in were healthy and active life. You should really see your fitness journey as a way of improving your quality of life and overall level of happiness. Therefore, the role of nutrition is always to help your body stay healthy, so it can perform the way you wanted to. So what is our body needs in order to stay healthy next to the obvious things, such as air and water? There really only two major nutritional categories, first, the micronutrients. They include vitamins and trace minerals. Our body needs micronutrients only in very small amounts, mostly to help trigger certain reactions in our body or to contribute to the synthesis of things such as proteins or fats. Along with carbohydrates, protein and fats make up the so called macronutrients. They are the main sources of energy for our body, with one gram of carbs and protein building, four calories and one gram of fat, yielding around nine calories. Let's look at each one of them and more details, starting with the carbohydrates or carbs. Unlike many people think carbs are not evil. Instead, they're an important source of energy that can be used a lot quicker than proteins or fats . For example, when exercising, having carbs in your system will help prevent the body from using protein as an energy source, which protects the muscle from eating itself. Another really important thing about carbohydrates is that there's different kinds of them without going into too much detail a year, you need to know that they're simple and complex carbohydrates. Simple carbs are made of just one or two sugar molecules. These are the kinds of carbs you'll find soft drinks, syrups and candy. In general, they should be avoided. And they're really only two situations where it makes sense to consume simple carbs. There, right after waking up when your body needs some quick energy and right after you workout, when your blood sugar levels are really low for these two situations, I recommend eating one tablespoon of honey now to the complex carps, just like the name says. They consist of longer chains of sugar molecules that your body needs to break down first before using it as an energy source. When wanting to build a healthy diet, complex carbs are really the way to go, and I will now show you the best sources for them. As a general rule of thumb, you can say that around 40% of your total calories should come from carbs. These cards can be vegetables, oatmeal, brown rice, quinoa, all kinds of whole grain products and potatoes, both sweet and normal potatoes. Like I said before, I try to avoid the simple carps that are found in candy process cereal, fast food, white bread, white pasta, all these kinds of things. Okay, let's talk about protein. Your body needs protein to build and repair cells. This is why it's so important to have enough protein in your system when wanting to build muscle athletes. And really, everyone who's doing a lot of sports or exercise need more protein than the average person . They should be consuming around two grams of protein per kilogram of body weight, which is around one gram per pound of body weight. Your protein intake should be a little less than your intake off carps around 30% of your total calories. Good protein sources of things like fish cheese, we leave or milk and eggs. If you are a vegetarian, then should focus more on things like peas, canola or nuts and nut butters onto the last important macro notion of facts. Just like carbs, Fats are often misunderstood and proclaimed is evil. The problem is not that Fetzer bad, but that most people eat the wrong kinds of fats. They too many saturated and transfats, which increase your cholesterol while eating not enough healthy unsaturated fats. In fact, our bodies really need those health effects for our nervous system and to help regulate hormone production. What you also need to know is that they are the densest energy source among the three macronutrients. Like I said before, one gram carbs and protein yields around four calories, while one gram of fat yields around nine calories, just like protein fed should make up around 30% of your total calories. And good sources include avocados, X olive oil, coconut oil and even dark chocolate. Foods that you should avoid obviously include things like fast food, popcorn, cookies, potato chips and all kinds of frozen foods. Okay, so now that you know what kinds of nutrients and how much of them you should be eating, let's look at the second most important rule of nutrition. Whatever your individual goals are, you need to adjust your diet accordingly. Think of it as a tool that will help to multiply or divide your fitness results. Depending on how effective you use it, the true Mangold's people have is to build muscle and to lose fat. Even though we covered most of this in the muscle building and fat loss formula. Let me give you a quick recap of what you need to know. Whenever you want to build more muscle, you really need to focus on a calorie surplus. This means you need to be taken in more calories than your body expands off. These total calories, 40% should be carbs, 30% protein and 30% fats Off course. You don't need to go crazy and count every last calorie, but try to stay within this ratio when wanting to lose fat on the other side. You'll need to cut down on calories to create a calorie deficit while increasing your protein intake to make sure your body has enough protein to maintain its muscle tissue. No, the last point is also important. What do you before and after your workout? Both meals should be really high in carbs and protein. I suggest you eat some oatmeal and drink half of protein shape 30 minutes before you work out and eat a banana and drink the other half of the protein shake right after you work up . Some people also like to add a tablespoon of honey to their post workout shake. This will make sure to get you those simple carbs we talked about earlier when talking about nutrition. Of course, we also need to talk about supplements As a beginner, you really need to understand that most of the supplements out there are really just a waste of your money. The supplement industry has grown to a $1,000,000,000 marketing machine that often times wants to sell you over price pills or powders, which will have little to no actual effect on your body. However, this doesn't mean that there aren't a few good supplements that you should be taken. The first and most important supplement is a good protein powder, even though in theory you could get all your require protein from normal diet. This can be inconvenient because you have to eat big amounts of fish, chicken or other protein rich foods in order to avoid having to cook all the time. Protein powder can be a really effective supplement to your normal diet. The second supplement I recommend taken is creating. Creating is an organic acid found naturally in food. It exists in substantial quantities and things like beef and fish. It will help you reduce muscle soreness after workout, build muscle and improve strength. I know that some beginners are afraid of taking creating because they heard it can cause kidney damage. But don't worry. These claims have been disproven by countless studies, and lastly, I recommend taking a good fish oil supplement. You don't have to take it if you're eating a lot of fish and getting your army got fatty acids. Three normal day. But most of us, armed said, makes sense to supplement fish oil, which is really important for your nervous system and joints. Okay, so to end this lesson on diet and nutrition, here's a quick summary of what we've covered. The number one rule of nutrition is to give your body what it needs to function properly. There we talked about micro macro new jeans and how carbs, protein and fats are important for your diet and what sources are good and what sources are bad. The number two rule is that you have to adjust your diet according to your goals. If you wanna build muscle, keep in mind a calorie surplus you want to lose fed. Keep in mind a calorie deficit with a high protein intake and in both cases, remember about the importance of pre impulse workout meals. Lastly, we talked about supplements and how you don't need most of them. The only three I recommend our protein powder creating and fish oil. 7. The Right Pre-Workout Meal: Once you know you're getting all of your total macros right for the day. Both your pre and post workout meal are the most important meals of the day and not your breakfast. Like many people believe, let's first talk about pre workout nutrition. Its main function is to fuel the workout itself and maximize your performance throughout some simple right. That's because it is. Unfortunately, the fitness world has really over complicated this, and many gurus will sell you super specific recommendations or products that really don't make a difference. Let's now cut through all of this nonsense and figure out exactly what you should be eating before you work out. Like I said before, this meal is meant to fuel your workout. So in a scientific sense, it's meant to do three things. Reduce muscle glycogen depletion, reduced muscle protein breakdown and reduce post workout cortisol levels. Now, how exactly do you accomplish this? Easy. You eat carbs and protein before you work out. What this means is that the most important rule of your pre workout meal is to consume a good amount of both carbs and protein before you train. I know this sounds very simple and maybe too simple to you. But let me tell you that way. Too many people overcomplicate this and fear that if they don't consume X grams of protein and ex grams of carbs X minutes before their workout, they will build no muscle or lose no fat. Fortunately, that's not the case, and anyone telling you otherwise is probably trying to sell you some overpriced supplement off course. I don't want to leave you with no guidelines at all, so I will give you for you rough values that you can keep in mind when you prepare your pre workout. The true specifics here will always differ from person to person and depend on what time of the day you work out or how much time you actually have before you work out. But it's a good reference if you can eat a balanced meal with 0.2 to 0.25 grams per pound of your target body weight for both carbs and protein around one hour before you work out. Now, in case you don't have time for that and or your last meal eyes more than two hours prior to your training consumed liquid or easily digested protein and carbs 30 minutes before you work out, this could be a protein shake with banana, for example, the liquid will be more easily digested, allowing your body to absorb nutrients. Pastor I personally like to eat a normal meal of brown rice, chicken and vegetables an hour before my workout. You see, this is nothing special, just protein and carbs from coming from normal foods 1 to 2 hours before working out. This is what is proven to get you the best results, and we'll keep things as simple as possible. There's really no need to get any more complicated than that. And no need to obsess about the specifics. Last but not least, in case you don't like rice and chicken or don't want to eat it every day, here's some more suggestions for pre workout meals. Meals that you can eat up to one hour before your workout. Include oatmeal with way protein mixed in a large chicken. Send with with whole grain bread. Tour more hard, bold eggs on an avocado toast. Whole grain pastor with some sort of protein again. Chicken or meat or whatever source of protein you prefer. Snakes that you can eat 30 minutes or less before you work out. Include a banana with a protein, shake, apple wedges with cinnamon or a protein bar. 8. The Right Post-Workout Meal: Okay, Now that you know what to eat before you work out, let's see what's best after your workout. Your post workout meal is meant to supply your body with everything, and we'll need to repair and recover the muscle tissue that was broken down during your workout. Specifically, the goal of the post workout immune is to accomplish the following replenished muscle glycogen that was depleted during a workout. Reduced muscle protein breakdown caused by exercise, increased muscle protein synthesis. Reduce muscle soreness and fatigue in hands. Overall recovery and reduced cortisol levels. How can you achieve this by giving your body the same exact macronutrients that you did in the pre workout carbs and protein again? Your primary goal with your post workout meal is to consume a good amount of both carbs and protein and some form soon after your workout. How much and how soon, Exactly. You ask again, around 0.2 to 0.25 grams per pound of your target body weight. If you're really hungry, you can also increase the carps. These are just some general rallies to keep in mind. Time should be around 30 to 60 minutes after your workout and pre and post workout meals shouldn't be separated by more than 3 to 4 hours. That means if you had a large meal an hour before you work out, you have more time afterwards to prepare your post workout. One tip on days when you don't have the time to prepare an entire meal right away is to pack it post workout shake. I explained how to do this in a later lesson, and it's super simple. 9. Workout Plan: Okay, So now that we have gone over the necessary theory behind building muscle and good dieting , let's take a look at the actual work out you'll be doing. The great thing about body weight workouts is that they require no equipment except maybe the optional pullup bar, which means that you can do them anywhere anytime, not only at home, but also when you're traveling and you don't want to sign up For Jim to recap what we have learned so far, let's quickly take a look at the muscle building formula. You know that in order to build muscle, you need to train. Provide your body with enough Engy, slash calories and rest. Within this equation, your training X as the trigger that signals your body to grow muscle. When working out, you put your body in an environment that it's not used to. When following the right workout plan, your body will want to adapt to this new environment by building more muscle. Our bodies are designed to do this because the ability to adapt to changing environments is what has kept our species the life throughout history. Now, when you want to continue to build muscle over longer periods of time, you need to keep forcing your body to adapt to new stress levels. This is done through progressive overload, which translates to increasing the tension placed on your muscles over time. In body weight exercise, where you can just add weight to the bar. You apply progressive overload by starting out with a simple exercise and then gradually switching to a more difficult variation of that exercise. For example, if you start out by doing knee push ups, let's say you can do eight knee push ups and first you want to focus on increasing your repetitions. Throughout the next workouts, you tried toe always to a few more reps each set. This will already force the muscle to grow. However, the effect diminishes, the higher you go on rep count. So once you reach a certain number of repetitions around 15 to 20 you switch to normal push ups. Since they were more difficult than knee push ups, your rep count will drop. How much depends on the exercise. Sometimes you'll be able to do almost as many as before, and sometimes you can't even do half now that you're doing normal push ups, The next step is again focusing on bringing up your rep count to 15 20 reps before you change to a more difficult variation. For example, the one handed push up or normal push ups with weights on your back. Now that we have done the short recap, let's take a look at the actual work out. You will be doing a good beginning. Workout needs to be designed to follow the rules of muscle building while giving you the opportunity to progress. Over time, I advise you to follow an upper lower body workout. Split training four days a week. This might seem like a lot, but keep in mind that each workout shouldn't take longer than 30 to 40 minutes. That's 2.5 hours per week, which is really nothing. If you think about how much time we spend in front of the computer or TV every day, the first and third workout date will consist often upper body workout routine. Depending on your strength level, you start by doing three sets of pushups or three sets of knee pushups, followed by three sets of pipe push ups. If you can't do the pipe, push up put your hands on an elevated surface. This makes the exercise a lot easier. Next you do three sets of bench dips, which is a great way to train your triceps. This is followed by three sets of chin ups. Most beginners have problems with the normal China, so you might want to start with the underhand grip body row. Instead, you finished work out by doing three sets of Superman's. Please watch the exercise videos to make sure you use correct form at all times. The second and the fourth workout day consists of a lower body workout routine. Start by doing four sets of squads full of by three sets of lunges. Next to do three sets of the Glute Bridge and two sets off crunches, followed by two sets of twisting crunches. You finished the workout by doing two sets of the air bike again. Please watch the exercise videos to make sure you use correct form. Here's some things to keep in mind during the workout. I want you to do all sets one rep short of failure. This is where the sweets but lies between going all out and not placing enough tension on the muscle to trigger growth. If you train to failure on all sets, you risked losing strength for the following exercises. That means you don't have to go all out, but you should come close. Finding this point can be a little tricky, but it becomes easier as you work out more often in terms of rest. I want you to take a 1 to 2 minute break between sets and 2 to 3 between exercises. As a rule of thumb, the heavier the exercise belong. You should rest in between sets before lighter exercises like the ones targeting your abs or super mans. One minute should be enough. We have already covered the optimal method of progression before, but here's an example of what it would look like a polite to this workout. Start with an exercise that you feel comfortable with in which you condole with perfect form. Once you can do 20 reps on all sets of an exercise switch to a more difficult variation. If you feel that 20 reps is a little too high, you can also try switching at 15 ribs. Now, over the course of the next few workouts, focus on bringing up your rep. Count to 20 again before switching to a more difficult variation in the case of the upper body routine. Let's suppose you start by doing push ups and canoe 20 of them on each set to progress. You either advanced the one handed push up or do the exercise wearing a backpack with a few water bottles inside. The same principle applies to the pipe. Push up once you can do 20 of them on each set. Increased difficulty. By putting your feet on an elevated surface instead of the floor, you will really feel the difference in your shoulders. In the case of bench dips, you know when to do the normal depths instead, which you can do between two chairs. Or try to find a park or playground with parallel bars. If you want to advance from chin ups, try the pull ups instead. The wider grip will make the exercise and were difficult. As for Super Mints, in theory, you could add some weight to your feet or hands, but you can also leave everything, as is because in this work out there, meant as a finishing exercise where progression is not the focus variations for the lower body routine are basically the same. Instead of the normal squat, you know, do pistol squats, which are done on one foot or weighted, squats again with a backpack. In the case of lunges, I also recommend wearing a neck pick, but there are literally dozens off lunges variations to be found online. As for the Blue Bridge, you increased tension by using just one leg at a time. Now, instead of the crunch and twisting crunch, you can try hanging leg raises in hanging oblique leg raises, which are both done hanging from a pull up bar. And just like the Super man's, I would stay with the normal air bike as a finishing exercise. 10. Ab Crunch: the crunch is probably the most well known and exercise out there. It's really easy to do, and if you have never done the exercise before, you will instantly feel your abdominal muscles working. Lie on your back with your feet resting on a bench and your knees bent at a 90 degree angle . You can also place them flat on the floor. As I am doing here in the video, with your hands lightly on either side of your head or neck, begin to roll your shoulders off the floor. They should come up off the floor only a few inches, while your lower back should remain on the floor at the top of the motion. Contract your abdominals hard and maintain the contraction for a second, then slowly lower to the original position. You want to keep your lower back against the floor in your hips straight doing the entire exercise. Focus on slow and controlled movements. Don't you yourself by swinging your upper body 11. Air Bike: the air bike is a great exercise that will work your abdominal muscles by imitating the bike riding motion while you lay down flat on the floor. Lie on the floor or a met with your lower back pressed to the ground. Position your hands lightly on either side of your head and bring the knees up until your lower legs are parallel to the floor. Simultaneously kick forward with the right leg and bring in the knee of the left leg while exhaling, bring your right elbow close to your left knee by crunching to the side while inhaling returned to the initial position. The entire movement should simulate a cycle pedal motion. Repeat the exercise with the opposite leg and continue alternating. 12. Bench Dips: bench dips are a great compound exercise that will target your triceps, chest and shoulders. They are easier variation of the normal dip, which is done using parallel bars. You can find a tutorial for the normal dips. In the written exercise guide for beginners, I recommend starting with this easier variation. Position that bench or chair behind your back and hold onto its edge with your hands fully extended at shoulder with Your legs should be extended forward and perpendicular to your torso, with your heels resting on another bench or a similar object while inhaling, lower your body by bending at the elbows until your upper arm and forearm create an angle slightly smaller than 90 degrees. Bring your tour so up again by contracting your triceps and lift yourself back to the initial position. You want to keep your elbows as close as possible. Throughout the exercise, your farm should be always be pointing down, and by placing a weight on your left, you can increase the difficulty 13. Body Row Normal Grip: the body row is an excellent upper body exercise and great for those who are just getting started out with fitness training and have problems doing full body weight pull ups like the pull up and targets your back and biceps to do the body row at home, you can either position of pullup bar around 2 to 3 feet above the floor, or you can hold on to the edge of a standard dinner table using a wider than shoulder width grip. Grab the bar with the palms facing forward and position yourself hanging underneath the bar . Keep your body straight with your arms fully extended and your heels on the floor while exhaling, pull your chest towards the bar by flexing your elbows. Retract your shoulder blades as you perform the movement. Pause at the top of the motion and then lower yourself to the initial position. Make sure that your forms do not move and Onley hold the bar. A tip for beginners. The lower the bar being the more is until your body is, the more difficult the exercise becomes 14. Body Row Underhand Grip: the body roll underhand grip is a variation of the normal body roll, similar to the difference between Pola and China. You will target both your back and biceps, but with a larger focus on the biceps, just like the normal body wrote prepares you for the pull up. This is a great exercise toe. Work your way up to the full body weight. Chin up. Using a shoulder width grip, grab the bar with the palms facing inward and position itself hanging underneath the bar. Keep your body straight with your arms fully extended and your heels on the floor while exhaling, Pull your chest towards the bar by flexing your elbows. Retract your shoulder blades as you perform the movement. Pause at the top of the motion and lower yourself to the initial position. 15. Burpee: Burpees, also known as squat thrusts, are one of the few equipment free exercises that work your entire body and give you great cardiovascular workout the principal muscles involved and cool the quads, glutes, cafs, hamstrings, chest and triceps. Start with your feet shoulder width apart. Now lower your body into a squatting position, placing your hands in front of you on the floor. Kick your feet back so that you are in a push up position. Keep your hands firmly on the ground to support your body. Now lower your chest to do a push up. Bring your chest back up and kick your feet back into their original position. Stand up and jump into the air while raising your arms over your head. When doing many Burpees and wrote, make sure to breathe as much as you can and try to get into a rhythm with your breathing. Experiment with what works for you. Recognizing that as you get more out of breath, your rhythm will change slightly. But I always try to keep your breathing a steady as possible 16. Chin Up: the chin up is very similar to the pull up. Instead of using a overhand grip way of palms point outwards, you will be using an underhand grip where your palms point inwards because of this, puts the biceps in a stronger line of poll. Most people find chin ups to be easier than pull ups, using it closer than shoulder width. Grip grabbed the pullup bar with your palms facing inward with your arms extended and holding the bar. Bring your troll Sebek around 30 degrees and stick your chest out while exhaling. Pull your upper body up until your train is just above the bar. The polling is done primarily with your biceps and let's possible moment and then return to the original position. Make sure to keep your elbows close to your body and just like in the pull up, your form should do no other work than holding the bar. 17. Glute Bridge: But Blue Bridge will strengthen not only your glutes but also your hamstring and calves. It's an easy exercise that requires no equipment whatsoever. Lie flat on your back and position your hands by your side. Your knees should be bent in your feet. Be placed around, shoulder with while exhaling. Lift your hips off the floor, pushing mainly through your heels. Keep your back straight and hold a contracted position for a second. While inhaling slowly, Go back to the initial position, a possible variation that is a little more advanced. If the single leg glue bridge set up like you would for the glue bridge and then raise one leg off the ground, keep the Lexx straight as you push your hips up through the hell of the other leg. 18. Leg Raises: bent knee hip raises primarily target your abdominal muscles. The exercise works both the lower and middle EPS and is great for strengthening the key muscles that helped build up the core. The secondary muscles targeted include the lies and the hip flexors. Lie flat on the floor with your knee. Spend at around 8 45 degree angle. Your arms should be right next to your sides while exhaling, Bring your knees in towards you as you keep them bent using only your lower abs. Continue this movement until your knees are just above your chest. Contract your abs at the top of the movement and then slowly lower your legs while you straighten them at the same time. For increased difficulty, try normal leg raises Here. You keep both legs straight throughout the entire movement and you raise them by only using your abs. 19. Lunges: next to the squad. Lenders are the best exercise to get stronger and more muscular legs. They target pretty much all the elect muscles, including your quads, glutes, hamstrings and cafs. Stand with your feet shoulder width apart in your hands on your hips while inhaling, stepped with one leg forward and flex the knees to drop your hips. Keep your back straight and your front knee above the front foot while exhaling, extend the knees and drive through the heel of your lead foot to raise yourself back up. Step forward and repeat the exercise on the upside leg. A long lunch works your glutes while a short lunch targets the quads. Make sure that you elite Ni points in the same direction as your lead foot throughout the exercise. For less intensity, try split squats. You also do the lunch movement, but your body remains in the same place 20. Pike Push Up: the pipe push up is not only a great push up variation, but also one of the best body weight exercises for your upper body. It will help you build stronger shoulders while also working your triceps. It is the perfect go to exercise for those working their way up to the handstand. Push up, assuming push a position on the floor. Your arms should be straight in your hands. Be shoulder width apart. Bend at the waist, lift your hips up and place your feet so your body forms an upside down V while inhaling, bend your elbows and lower your head towards the floor. Stop just before you had touches the floor and pause for a second. While exhaling, press yourself up by contracting your triceps and shoulders. Make sure to keep your knee straight at all times. If you find the normal pie, push up too difficult. Try performing the exercise on the bench with your hands positioned higher than your feet. This will reduce the difficulty 21. Pull Up: the pullup is probably the best body weight back exercise out there. It will primarily target your let's while also working your biceps and shoulders. You will need a pullup bar, but they can be bought cheaply on the Internet or at any store that carries sporting goods . Using a grip that is a little wider than shoulder with you want to grab the pullup bar with your palms facing forward with your arms extended and holding the bar. Bring regular torso around 30 degrees and stick your chest out while exhaling. Pull up your body until your chin is above the bar by drawing the upper arms and the shoulders down and back. The polling is done primarily with your back muscles rather than your biceps possible moment and then return to the original position during the motion. Your forms should not move as they only hold the bar. If you don't have enough strength to perform this exercise as a spotter toe, hold your legs or start with the slightly easier chin up first 22. Push Up: push ups. Target your chest, triceps shoulders and core there one of the most efficient body weight movements you condone. Ooh and should be included in everybody. Weight workout program. Lie on the floor, face down and place your hands slightly wider than shoulder with while holding your torso up at arm's length. As you inhale, lower yourself downward while keeping your body straight until your chest almost touches the floor. Now breathe out and push your upper body back up to the initial position while squeezing your chest. Posit the contractor position, then lower yourself downward again. Repeat for as many repetitions is needed. Many beginners have difficulties during the regular push up. In that case, I recommend doing knee push ups. You cross your ankles and have your feet in the air. Knee push ups are performed in the same manner as the standard push up, except that you on your knees instead of your feet 23. Squat: The squad is one of the top three body weight exercises out there, the other two being the push up and the pullup. Even though it is considered a lech exercise, it's really a full body movement that works pretty much. Every muscle in your body during the squat movement will help you walk, run, jump and lunch. Stand with your feet shoulder width apart and place your hands behind your head or to your sides while inhaling. Bend your knees and slowly lower your upper body. Descend until your thighs are parallel or just passed parallel to the floor, Then raise your upper body as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs. During this quote, make sure that you keep your chest up and that your knee stays in line with the tip of your foot. A tip for beginners Some people find it easier to keep their balance when extending their arms in front of them. 24. Superman: the Superman core exercise is a medium intensity exercise that will strengthen your lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name suggests, the emotion emulate Superman while he flies. Lie straight and face down on an exercise meant or a floor, and extend your arms fully in front of you while exhaling simultaneously. Raise your legs, arms and chest off the floor and hold this contraction for a few seconds. Make sure to squeeze your lower back during this contraction while inhaling slowly. Begin to lower your legs, arms and chest back down to the initial position. The Superman exercise can also be performed using only one arm and one leg at a time. Simply elevator rye arm right like inside of your chest, hold the position and then do the same with the left side. 25. Twisting Crunch: the twisting crunch exercise is a variation of the normal crunch, which places more emphasis on the oblique abdominals towards the side of the stomach. Lie flat on the men or the floor and position your hands behind your head. Flex and twist your waist to raise your upper torso. Rotate the trunk to bring your right elbow in towards your left knee. Return until the backs of your shoulders almost touched the floor. The same motion can be applied doing the inverse and bringing your left elbow in towards your right knee. While you cannot increase the difficulty of this exercise, you can concentrate on slow speed and perfect execution. Also, don't cheat yourself by jerking your upper body if you want. You can also do all of your reps for one side first and then switch to the other side. 26. How To Train With Homemade Dumbbells: not needing equipment is a huge benefit for home workouts. That being said, this benefit can sometimes turn into a disadvantage if you want to develop certain muscle groups more than others. The full body exercises that are used in my program are definitely enough to get you in great shape and gain a substantial amount of muscle. But I often get asked how you can build muscle in specific parts of the body, for example, in your arms without needing to go to the gym. This is where things get a little more difficult because there really is nobody white exercise that Onley trains, arms push ups, pull ups and dips are all compound movements that train several muscles at once. That's why they're so great for beginners and need to be included in every work up. But it also means that if you really want to add isolation exercises like bicep curls to your home work out, you need to get creative to help you out. I will now show you how you can make yourself some homemade dumbbells within five minutes. It's really that easy, and you probably have everything you need for them at home, all right. The first thing you need is a normal back for groceries. I recommend you use one that is made out of fabric instead of plastic because they're usually more durable. Next, you need an empty container that you can fill with water. I'm using an empty supplement box, but a bunch of water bottles will also do the trick. Afterwards, you simply fill the container with water and place it in the back off course. You can also put anything else that's heavy into the back. Books for food cans also work, but the great thing about water is that you can easily increase it over time and that way implement progressive overload. For example, If I fill up half of the supplement container today, then to implement progressive overload, I will add a bit more water with each workout until one day the container is completely full. As you can see, this is very simple and easy to put together. And like I said before, you probably have all these things at home already. So the next question is, how do you use this home mate set up. I will now show you to isolation exercises that target the arms, the bicep curl and the price of extension. Let's start with the bicep curls. As the name suggests, it targets your biceps, which is the muscle that helps bend the arm towards you to do it, stand up straight and grab the back handles with one hand. As you can see, I grabbed the handles with a piece of cloth. That way, they don't cut into my hands when doing the exercise. Next, you slowly raise the back until your forearm touches your biceps at the top weight for a short moment and then lower the bag again. Repeat this for the recommended number of reps and then switch sides and repeat it with the other arm. - Next , we have crise of extensions. Your triceps is the muscle that straightens your arm and is the antagonist muscle to the biceps. To do it again, stand up straight and grab the back handles with one hand. Now raise your elbow above your head with your arms still bent, you can use the other hand to stabilize your arm like I'm doing in the video. Now raise the back slowly until you are missed almost straight. You don't need to straighten it completely, since this can put a lot of pressure on your elbow joint at the top weight for a short moment and then lower the bag again. Repeat this for the recommended number of reps and then also switch and repeat with the other arm. - And that's it. Two of my favorite isolation exercises that you can now do at home. At this point, you're probably wondering how you can add them to your workout. Like I said before, isolation exercises can never substitute compound exercises. So if you really want to add them to your workout, simply do them at the end of your upper body workout, because then your arms already warmed up 2 to 3 sets of each will be more than enough. Just make sure that you increase the resistance over time, happy lifting. 27. SMART Goal Setting In Training: in the last few lessons. I taught you everything you need to know in order to build a great physique on the physical level. Let's no look at the mental level. I will show you how to stay highly motivated through smart goal setting and how to reach those goals with a good action plan. Let's first talk about a phenomenon I call the 10 week motivation. Most beginners start of their first few weeks. Highly motivated, they really want to change something in their lives and stick to the workout regiment and new diet. However, this also creates a lot of expectations. And when, after 10 weeks they don't see any noticeable results, many will start missing workouts and pay less attention to what they're eating. Then a few weeks later, usually after three months, many will quit altogether and just go back to their old lifestyle. Now, don't worry. With this program, you will see results that I can promise you there is something else you need to make sure of, though in order to stay on track, you have to set clear goals. If you don't know where it going, how can you ever know if you got there because the goal setting process is so important. In order to stay motivated will go through it step by step, and I will teach you everything you need to know about it. Okay, so the first important thing when setting goals is to make them smart. You probably already know this concept, but let me go through it very quickly. The smart formula forces you to make your goals specific, measurable, attainable, realistic and timely specific means that you have a much greater chance of accomplishing specific all than a general one. At this stage, it is important that you translate your general thoughts of what you want to accomplish into something more detailed. For example, if you want to live a healthier lifestyle, what does that mean? Do you want to exercise more? You want to lose weight, build muscle? All of that should be part of your goal setting. The next step is to make your golds measurable. This means establishing a criteria for success. For example, how many extra pounds do you want to lose or how many pushups do you want to be able to do ? Try to put your goals into concrete numbers that will make it easier to track your progress afterwards when coming up with measurable goals. There's also important to make them attainable. That means you should choose goals that can actually be achieved now. This part is a little tricky because on the one hand you should choose more abstract big goals that will really motivate you. And on the other hand, you should make smaller milestones, for example, on a weekly basis to keep you on track and remind you that you are making progress. The R and Smart tells you to make relevant goals. This means answering the question of why you're doing all of this. Some people trained to look better. Others want to be more healthy. There really is no right or wrong reason. You just have to make sure to know yours, and lastly, you should make your goals timely. This means choosing a timeframe and defining a deadline. As for the time frame, I advise you to choose a big goal for the long term and smaller milestones for the short term. Now, once you've come up with golds and milestones that really motivate you, that really tell you why you're doing all of this. Try to put them into writing, take a sheet of paper and write down your smart goals. Once you've done that, share them with your friends and family. This will make you accountable not only to yourself but also to others. This can really be a great motivator and create some positive pressure. Next, you want to create an action plan. This means taking your big goals and breaking them down and smaller individual golds. When you write them down on the calendar leading up to your big Ole, you'll also need to specify what exactly you have to do in order to accomplish them. Once you've created this timeline, take a good look at it and commit to it. Tell yourself that this is what you want and that you will achieve it over the course of the next few weeks. You should track your progress and always check if you're completing those smaller milestones. If at one point your goals should turn out to be too easy or too difficult, you can change them. But ask yourself if this is really what you want, because it might mess up your entire action plan 28. 8 Steps To Building Workout Discipline: When we think of discipline people we usually think of someone who gets up at five AM runs for six miles, then eats a healthy breakfast before going to work at an awesome job that they love. They never waste time, and their accomplishments are astonishing. Now, even though this is what South discipline can look like, you don't have to go this far to bring some structure into your life and make sure to rely only on motivation, which, as you learn in the last lesson, is not a good idea. So what are some simple steps you can take to start building self discipline? You're eight ways to help yourself get started first, start small building. Great discipline takes time and you don't need toe. Wake up tomorrow as a completely different person. Similar to new habits, it's best to focus on only one thing. You want to improve and start going from there. Our tradition to make resolutions on New Year's Day usually doesn't work because people make too many resolutions and lose track of all of the progress they want to make for best results, pictures one thing and dedicate your energy towards it. Next, ask yourself. What do I want to do differently? Do you want to lose weight? Yes, probably. Otherwise you wouldn't have signed up for the scores. But also ask yourself which changes you're willing to make in which you armed losing weight will take effort. But you don't need to restructure your entire life around it. If you don't like most vegetables, focus on the ones you do like. And if you're a sweet tooth, look for ways you can fit a small chocolate bar into your diet. Flexible dieting Here is the magic word and will help you see progress, even if you don't hear 100% to the standards of healthy eating. When focusing on health and weight loss, pick something that is practical and that will make a real difference in your life. That could be small. Things like walking up the stairs instead of taking the elevator were limiting the ice cream you eat. Ask other people who have done it before you, which changes were the easiest but brought the largest results. Dieting and exercise is highly individual, and we all like different things for me. For example, just producing my candy intake already led to a huge reduction calories and therefore in weight. So what you want to do is look at other people who have lost weight in the past and figure out the characteristics that you are missing. Then you pick an important one that you believe would be easy to implement and build on that. Remember, you're an adult. We're all adults, and being an adult means to take responsibility for your actions and doing your best to become a better person. As an adult, you don't sit around and wait until someone tells you what to do. You set your own goals and then you pursue them. There will be setbacks and obstacles, of course, and this is normal. It's no sin to fall down just to not get up again. Discipline people are the ones who succeed, and discipline means that you keep going even when you rather not. Don't worry, you can start small, make small and simple changes first, like I did with my Kenny consumption instead of several snicker bars, I would just eat one. The habit and triggers we created in the last section can help remind you of this, and we'll keep you on track the clear you have defined your goals, the easier it will be to pursue them and eventually reach them. The beginning is always the toughest part, but once you've gained some momentum, things will fall into place and you will see results. Big time. Make a list. We already covered this before, but part of self discipline is knowing what you need to do and then doing it often times when we're not used to behaving in a disciplined manner. We don't know which activity to do next. To take out the guesswork, prepare a list of tasks that you need to accomplish every day. You will see that checking off these items on the list will always be like a small reward on will. Definitely help develop more self discipline. Prepare, prepare, prepare. Maintaining discipline is all about the right preparation. If you know that you will have hunger cravings, put the chocolate and candy somewhere where you can't reach them before the cravings happen . Don't even leave it up to chance, but simply eliminate this variable from the equation. You can't eat something that isn't there. Similarly, you can prepare smaller meals, so if you're still hungry Afterwards, you would have to cook an entire new meal. These are small things that will have a great impact on your results. Make use of technology. Technology is always a two edged sort. It can help us be more productive and disciplined, but it can also distract us like in the case of social media. So what you want to do is first eliminate all the distractions that keep you from falling through with your habits. Make sure to turn of your phone when you're at the gym or when you want to cook something nice. You can also limit your daily Facebook time with certain acts and programs that will automatically block access to a website after a certain amount of time has passed. Tools that can further help you include fitness trackers that monitoring await exercise regimen and sleep every night. Fitbit, for example, helps you track all of this while you need to record some of the data Fitbit connects with other devices. Toe automatically capture your weight from a synchronized scale, for example, another great tool is coach dot meat, which helps you form a new habit with their habit tracking app. Limit the possibility off temptation. We all give into temptations Sometimes what you want to do is to eliminate or reduce the possibility for temptations to occur in the first place. Don't go grocery shopping when you're hungry. For example, figure out a way to make the things you struggle with less available. This ties in with the preparation aspect I talked about before. You have to recognize that temptations will happen and you won't always be able to resist them. You also want to think about important decisions before you actually have to make them. If you want to establish a new morning routine, go to bed earlier is that you have time to get up and do it without feeling pressed for time. The amazing thing is that the more often you avoid temptations that easier we will get you basically train your discipline muscle to say no. And lastly, remember that failure is always part of succeeding. Don't beat yourself up. If you have made a mistake, you will not make yourself perfectly disciplined overnight, so expect some failure to happen along the way. But like I said before, thes obstacles can be planned for. If you understand that you will fail from time to time. One mistake won't kill your drive, and you will want to keep going anyways. Also, make sure to celebrate all the successes you've achieved big and small. For example, if you've accomplished a certain goal for this week, reward yourself and celebrate away. That won't undermine success. So if you're eating healthy than no food rewards, building self discipline can help in all areas of your life, not just weight loss. Use the scores to come up with a game plan and then stick to it. Don't worry about perfection, but do worry about execution. Also, don't worry about failure, but worry about becoming better to date than you were yesterday. The more you trained self discipline, the easier it will get. 29. More Tips On How To Stay Motivated: now that you know how to set smart goals and come up with an action plan, your three more tips that help me stay motivated over the years first advised to get a workout partner and meet somewhere to do your exercises together. A good workout buddy can make a huge difference as time goes on those days that you would have stayed at home because he didn't feel like exercising. You'll not only be accountable to yourself, but also to him, and he'll get you to come anyways and push you to give it your best. Another great trick is to put your money where your mouth is. What I mean by that is to create a monetary incentive to reach your goal. This could be a bet with a friend over whether or not you'll lose that extra £5 in the next few weeks, where you could invest in some fancy exercise equipment that you'll put in your bedroom and that will remind you of your fitness school every time you go to sleep. And every time you wake up the next morning, one less thing to remember where all human and setbacks that will happen, you won't reach every single goal you have set for yourself. And this is not the end of the world. When you see that you're falling behind on your goals, don't freak out about it and simply accept it. Research has shown that this is the best way to avoid the so called What the hell effect where people tell themselves, Oh, I've already messed up. So what the hell, I could mess up some war. This is not what you want. The best way to face setbacks is to simply cut your losses, get back on track and move on.