The Best Help Guide To Setting Workout Goals

 

Setting and Attaining Fitness Goals!

Video taken from the channel: Paul Revelia


 

5 Tips For Setting Fitness Goals

Video taken from the channel: Bull’s Strength


 

How To Set Fitness Goals That Lead to Success

Video taken from the channel: Mario Tomic


 

3 Fitness Goal Setting Mistakes Everyone Makes

Video taken from the channel: ModernHealthMonk


 

Setting Fitness Goals

Video taken from the channel: scooby1961


 

18. How to Create Custom Workout Optimal for Your Fitness Goals

Video taken from the channel: Kaa Yaa


 

Goal Setting + Preparation = GAINS

Video taken from the channel: STRENGTH CAMP


By setting your goals and pursuing them with this posture, it’ll allow you to sustain the effort needed to present your best physique. Pump’d is a stimulant-free pre-workout that provides massive pumps through nitric oxide support. How To Set Fitness Goals and Achieve Them. Firstly, you need to break the vicious cycle of always falling short of your goals.

How do you do it? You change your way of setting fitness goals. Not only do you need to set an outcome fitness goal (whatever you want to achieve) but you also need to set quite a few behavioural goals as well. Creating SMART fitness goals is the easiest way to make sure you have attainable goals. Whether you’re looking to set goals for yourself, or you’re a personal trainer helping a client to set some goals to work towards, ensuring you set SMART fitness goals will mean.

Workout Goals You Can Set Right Now. There are two things you can do to start setting fitness goals. Write down three ways your life will be better if you achieve your exercise goal. Write down three challenges you’re likely to encounter (bonus points if you include ways to deal with them).

The 10 Most Important Fitness Goals 1. Be in it for the long run. Right now, you might be hitting the gym pretty hard, getting yourself into the best shape 2. Get onto a healthy nutrition plan. Picking out an effective nutrition plan depends on what your fitness/health goals 3. Monitor your. That is why I wanted to give you the ultimate guide to setting fitness goals in 2016. I thought I would outline, how you can set goals that will truly change your life, and what you can do to make sure that you have the best chances of sticking to them.

In order to set goals that you will achieve you need to follow this when setting them. Try this exercise: Think about your No.1 priority in life. It might be improving your health, writing a book, getting out of debt, or Now write down what you do in the first hour of your day. The first step to setting realistic goals is to really think about your goal and write it down.

Then, ask yourself these three questions: 1. How big is the goal? Is your goal only attainable in three months or more? If so, outline smaller goals to get you to that long-term goal. 4 Types of Goals Based on Time. When you set goals, the time you set to achieve the goals makes a big difference in the type of goal.

There are four different types of goals: stepping stone goals, short term goals, long term goals, and lifetime goals. When people talk about “too many goals” they are really only talking about the last two. Or, they set goals but don’t even look at them again.

In this video blog, I’m going to reveal to you how to set goals the right way. This video blog is meant to be a step-by-step “Goal Setting Workshop” that can guide you to set your own goals and more.

List of related literature:

This book is aimed at all the people who need some motivation and help to kick-start a regular fitness regime, and even those who believe they are doing well, but need a little change and a few fun ideas about how to get moving.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

I joined a gym a few years ago, with the goal of losing some weight and regaining some of the fitness that I had lost by sitting too long in front of a computer, writing the first edition of this book among other things!

“What Really Works in Special and Inclusive Education: Using evidence-based teaching strategies” by David Mitchell
from What Really Works in Special and Inclusive Education: Using evidence-based teaching strategies
by David Mitchell
Taylor & Francis, 2014

This book covers three categories of fitness that will help you get results.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

If you’re serious about getting fit mentally and physically, this book will help you to flourish!”

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

The athlete within: A personal guide to total fitness.

“A Clinical Guide to the Treatment of the Human Stress Response” by George S. Everly, Jr., Jeffrey M. Lating
from A Clinical Guide to the Treatment of the Human Stress Response
by George S. Everly, Jr., Jeffrey M. Lating
Springer New York, 2019

I wrote this for people who want to have a basic understanding of the principles that constitute a smart, healthy diet and practical, productive exercise plan.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

I could have called this book The Evolution of a Health and Fitness Guru.

“Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!” by Jillian Michaels, Mariska van Aalst, Christine Darwin
from Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
by Jillian Michaels, Mariska van Aalst, Christine Darwin
Potter/Ten Speed/Harmony/Rodale, 2009

This insight allowed me to create a multitude of fitness programs and apply my evolving principles to a wide range of challenges.

“Choose to Lose: The 7-Day Carb Cycle Solution” by Chris Powell
from Choose to Lose: The 7-Day Carb Cycle Solution
by Chris Powell
Hachette Books, 2011

This book is for anyone who wants to get into the best shape of his or her life.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

“A good tip for staying motivated and on track is to find an online source like BodySpace,” he says.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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71 comments

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  • Really good advice elliott.

    I hope he can break out of his rut and continue the path he had started so well.

    Come check out my own videos too guys. I update my channel daily!

  • Man oh man Paul! I dont know what I would do without my faily dose from you! Not to mentiin its as if your in my jead recently all your content has been right on the money for what I need. Also now that Kibira is in Tampa I am begining to think its in the air down there and may be time for a move. To be able to train with you, Layne Kibira while working to my goal of going on stage would be spectacular. Not to mention It would be much easier to compete at ocb Tampa for my debut show…hmm something to really think about looking into I suppose.

  • This is the simple truth.
    Every word he says is right at the point: nowadays, even more than ever because there are so many temptations, it is important to plan your life if you don’t want to give in to chance.
    Also, the biggest mistake that one can do is to succumb to all the external pressure coming from friends, family members and co-workers, full with good-intentions-or-actually-not, who might just laugh in your face for having the discipline to plan, while the majority of the people don’t even know what they are going to do in the next hour planning A WHOLE DAY AHEAD? A WEEK? A MONTH? You’re going to look odd, just because you are doing something very logical, but something that 99% of the people don’t do. Be mindful of this and don’t get trapped in the sheep mentality.
    Also, no matter what the external pressure might suggest about you, your RESULTS will speak louder than the words of any criticism. Basically the fact that overweight, substance-dependent, undisciplined, lousy people are gossiping and criticizing is a big joke, because when it comes down to it, the life you live is a reflection of what you do if you like the results you see, guess who is the sucker?
    So yeah, actions speak louder than words and words don’t mean shit after all. The way you live is your net value. Done.

  • Excellent job Scooby!!
    I decided years ago to never use again the words “can´t” or “impossible”. I changed them for “I´ll try”. It did wonders in my working life and the relation with my then boss.
    My other sentence is: “Don´t worry. I am in charge of it”

  • Hey, I think your great ive watched you vids.. well stumbled across them. Haha. Your wise, fit and seem emotionaly stable. Im sure you have alot of greatness in your life because you project it and help to motivate and encourage individuals which is a gift! Also got alot of guts to post videos of your opinions. Which is great. Your fucking awesome. Yo Eliot PLEASE add me on facebook Sivsn Røse. just keep being you always:)

  • I don’t weigh myself anymore because for me it’s not about the weight, it’s about a healthy lifestyle. The fat will come off naturally.

  • Lately I have been thinking what I would talk about when expressing my way of thinking via this sort of medium, but Elliot is exactly saying what I was trying to make clear to people and exactly hits the right snares. It’s near to impossible to be able to talk someone into doing anything in his life, unless that person believes it him/herself. Most of the times this belief is only established by experience, and starting out as a noob which does everything “wrongly right” as a learning process.

  • Hey man I have a question, when performing certain ab movements (L sit for example) I can’t really hold this, could this be because of tight muscles?

  • It should be a compliment.
    To think that you’re on pair with the roiding guys while being completely natty should prove that is is possible to achieve your own genetic potential without going to the extremes.

  • haha, why the hell are you trying to get big? you tryna get the hunnies? isnt that against your religion? just stick to 5 times a day and sleep

  • I think of what I’ll regret when I die. That motivates my ass to get just about anything done. Ever since then I have a much more fulfilling life.

  • Thankyou for the upload. Youtube is wonderful for this type of thing.My best friend was previously bullied. He said he was intending to get bigger. I did not believe him. Right up until in only weeks he packed on 40 pounds of 100 % pure muscle. He made use of the Muscle Building Bible look for it in Google. He does not get bullied these days.

    I subscribed earlier this week. Not to mention this mans emails are fucking cool…

  • mate, im a muslim and there isnt much on it, u have to go easy on the workouts, the best one to go with is dawn workouts just after sehri, but the thirst becomes a problem for me. im starting a serious cutting plan, and im planning to not fast this time, not completely sure though, cos ive always fasted, and also food wise it gets suuuper hard, i usually gain a hell of a bad weight during ramadan cos i eat very badly:/

  • Add variations with the pull ups and chip ups. Try planks for your core, L sit ( advanced is V sit and it goes more after that). You can add variations to this, just search it up can’t be bothered explaining, it’ll take a page or two. And you do need these if you’re in a do any type of martial arts or sport. Lastly, legs obviously are important because it’s half your body and also looks good. Hope that helps man.

  • Okay so here those of my fitness goals i would like to achieve by Christmas.
    Lower my bodyfat % to around 8. Increase the width of my lats because thats the only muscle i feel i need to work more on. Fix my posture and flexibility. Increase my stamina for boxing. Also i would like to increase the max amout of weight i can do on any exercise (mainly powerlifting) by 25%.

  • My goal with fitness is to use it as the cleaning crew to fix my life.

    My goals are to

    increase my energy.
    Increase my muscle mass.
    Learn movements to the point where I can teach and explain.
    Learn boxing or Muay Thai

  • hey scooby i have a question for you:Should i buy chrome dumbbells(wich supposed to last more but much expensive) or rubber dumbbells(wich are cheaper but i read that they don’t last that long).i don’t know,i don’t have any experience please help me..ooh and they each weight 22 lbs,is that ok or should i buy heavier?

  • you are correct. i really got shocked when i receive my ipad3 without paying a dime @ my home yesterday. Listen, dont forget to give ur email id and delivery address to receive via courier. you can also get it from here >>> bit.ly/17A7fEr?=zylyu

  • My goal is too get in shape to get back into modeling when I go to Japan in 2014. And to get my black belt in Jujitsu by the time I turn 22:)

  • Should muscles hurt the next day. And is how much your aware of a muscle when you flex any guide on how effective your workout was. I only felt sore after my first workout and it does not seem to happen anymore even with more weight and reps.

  • Many thanks for the film. Youtube is perfect for this form of info.

    My cousin was formerly bullied. He stated he was planning to get bigger. I didn’t believe him. Until unexpectedly he added 40lbs of natural lean muscle mass. He made use of the Muscle Building Bible look for it in Google. He does not get bullied nowadays.:) I actually signed up last week. See what will happen. Not to mention this guys emails are fucking awesome!!!

  • All your civilization is based on electricity. A million a one thing could happen to electricity and then you are back to the stone age in no time. Electricity or lack of, civilization or lack of, Islam will stand the test of time, whether you like it or not.

  • I think you should try to work out just after you have had your last meal, and preferably at the time you can have another meal right after. Elliot may have another answer, but I only try to help you! good luck man:)

  • I know what he is saying, i do have fitness goals. Just hate that ‘SMART’ crap they pushed at me at school. I know it useable in the real world but in education its harder to make goals. You really just aim for a grade. In fitness for example there are lots of variables. Also with the time specific in school thats set for you.

  • I set a process goal everyday of not eating added sugars and especially processed foods. I am good at staying away from “junk food” b/c it’s completely worthless lol but lately I have been actually addicted to sugar. It’s a struggle. I never get cravings as long as it’s not in my diet, but if I eat sweets several days in a row it becomes quite a profound habit. Any chance you can do a video on kicking sugar? It’s so easy to not eat sugar if you never eat it…just getting to that point is so grueling.

  • @bobb builder yes when you feel sore after a workout it’s like a sign that you exercised now don’t over exert yourself but find that point where you can do so much in a workout and you will be sore but not hurt or injured your body will recover from the soreness and that’s how you get to lift more because your body will get used to it

  • Ramadan is a holy month in Inslam in which the holy Quraan descended in on prophet Muhammad PeaceBUH in the most holy night in the year (Laylat alQadr) and that’s why it’s really preferred to read Quraan during this month. We fast in this month not only from food and water, but also from all sins and bad actions. And this act teaches us how to control our desires and makes us feel of the poor people and their suffering. Besides all the health benefits that I’m not gonna get in.

  • Excuse my ignorance, Muslim people, but what is Ramadan?
    I grew up in a Catholic household so I don’t really know of Muslim practices or holy days.

  • I work 2 jobs, eat clean, and go to school.. and I still have time to workout, its all about how committed you are to your goal and schedule planning.

  • Thank you for all your videos, keep them coming! What books do you recommend and/or what books have you read that have taught you the most?

  • Make a teeny tiny habit. When you get home, don’t completely stop eating all of the junk food. Eat an apple too, then tell yourself you’re fucking awesome for eating that apple. Eventually, it’ll become a habit because you’re rewarding yourself for eating that apple. When you conquer that, slowly replace the bad foods with good foods and you will win!!!

  • i guess you dont know any of his ebooks or his workout plans. first of all, my comment was for me and how it effects me. second, he never gives you a actual workout plan or meal that you should do step by step. he actually goes so deep to a point where its kind of confusing. he has so many products man, what are you talking about.

  • I’m a big fan of your channel but all I can do is watch because I have a slipped disc. Though according to the result of my MRI, it’s not acute but for some reason, it’s painful. I wanted to be able to play sports again. Any recommendation?

  • Ramadan last year, I used to exercise about an hour or so before sunset. Trust me, if you think you are tried thirsty and hungry, it is only in your head. This coming Ramadan, I intend to build on this and achieve ‘Lean Gain’; shedding fat while maintain muscle size. The exercises last year were only weights, this time I will do cardio as well as weights.

    Another thing, follow the prophet’s advice (Ramadan or not): eat only when you are hungry, and when you eat, don’t fill up.

    Happy Ramadan

  • You should have directed him to read the power of habits, you’ve mentioned it in other videos and I read it because of your mentioning, and it will help with creating or changing habits that you have or aspire to have

  • Amen. The world is getting more and more evil in these times, but it’s important to keep strong with the lord. You can be a boss like Elliot and still humble yourself under the lord.

  • Hey scooby you seem to be more ripped than few months ago.great job keep it up and thanks for every effort you put into giving us motivation.i know you are enjoying this.

  • Stretch marks is a reaction of your skin whenever it expands too fast. You need to grow slower. Once you have the stretch marks there is hardly anything you could do against it. Some people say creams and sunlight helps..I doubt it.

  • Hi Scooby. Thanks for this video. I’m 32 and I pretty much wasted 15 years of my life to online gaming. I Now in November it’s been 1 year since I stopped playing games. 1,5 month ago I decided that I have to get into shape and I started to do crossfit. I enjoy the competitive side of it. In order to get better results and not being last all the time I stopped smoking. I love this positive chain of events but to keep it going I need to set my goals right. I don’t have them at the moment but you inspired me to set them in a measurable way. Thank you.

  • sure is right. we must kill the bad fat and belly first to get the 6 pack. And My senior in gym daily having this secret food items to kill his belly with less excercise. you can watch out here: bit.ly/16LOXzM?=iyhvr

  • i found interesting also the books by Anthony Robbins especially “Unlimited Power:The New Science of Personal Achievement” do you read it scooby? if it’s not give it a try 😉

  • Impressive how fast you have improved your English +Mario Tomic. I enjoy watching your videos! How did you improve your English so fast? Taking into account you live in Croatia! It is impressive… Best Regards.

  • It would be a shame for you not to get ripped when these normal people accomplish it easily with Max Muscle Extend (check it out on Google).

  • I would look at it as Intermittent fasting and the HodgeTwins talk a lot on that and that is what they do. So I would say go to their channel to maybe find something. Best of luck

  • if elliott or anybody here could help me i’d be very thankful,
    recently when i raise my arm to the side and bring it back down my shoulder crack,
    also when i swing my arm backwards in a controlled manner it also cracks,
    i don’t feel any pain and i can move freely though i feel like that there’s a burning or slight pain in the joint it’s something very uncomfortable and is making the joint weak this is only in my right shoulder,
    i took a rest and this had gone but every time i workout it returns

  • Hey scooby! I’m a medicin student, and from looking at your posture in this video, I think you might have a back problem called scoliosis, which means your spine does not form a straight line in a frontal view but it’s a bit flexed.. But if you’re supporting most of your weight with your left leg in this vid, forget what i said =p

  • Goals for me have been

    Drop below 13st by the end of 2012
    Get 16 inch arms by the end of 2013

    Both seem reasonable, arms are 13.5inch atm, and weight is 186lb. Right now I’ve switched my routine because I’m close to goal one, and I’m now doing a workout based on stronglifts. Should help me lose the last few lbs and get towards the size gain in my arms.

    Role is to build a better body, aiming for greek ideal. Dropping weight seemed like a good first step.

  • I want to have a 2.5x bodyweight deadlift, 2x bodyweight squat, 1.5x bodyweight bench press, and 1x bodyweight overhead press. Right now I am right under 170 but have set my goals to 185 lbs because I expect a weight gain and want and expect to achieve all this by 1.5 years. I actually expect to meet all within a year except maybe deadlift. By my calculations I am probably at least 70% there on every lift but the last 30% is where I will probably start stalling and reset. I am running 5/3/1.

  • Doing cold showers and morning walks everyday, Im on day 12.
    Feel like once I can make it a habit, I dont have to think about it anymore and just do it. Then go up for harder challenges / useful habits to reach my goals.

  • I’m so glad that you mentioned that we all tend to fall and slip into bad habits at some point because I’m going through one right now. I lost the gym because I didn’t have any money left to pay it and I had a tough time getting a job but now I got one and literally, the first thing I’m going to do when I get my first check in a couple of days is to get the gym back. I’m so anxious to get back. I just can’t wait.

  • thats pretty awsome someone your size what dosn’t cheat and use roits a pitty the fools when their in their 60s and having blood clots and heat attacks your inspirational to the body buidling!

  • Meal timing doesn’t really matter. So since you’re not allowed to eat after 6(I’m not very sure sorry if i’m wrong) I’d eat just as you wake up, then go to gym early in the morning. Eat when you can and don’t stress out.:) Good luck!

  • I do agree with you about setting, and doing daily goals. These so called ‘small goals’, done consistently, really do add up towards your master, long term goal. I go to the gym, and work out hard, every day. Yes, every day. I plan my 3 meals, and 2 snacks. I drink water. I try to get enough sleep every night. I practise mindfulness and well being. I pray, and say aloud my affirmations. I journal, and practise positive self talk. I fill my own tank daily, before I give to others. And I am the healthiest, and fittest, that I’ve ever been. Oh, and I might add, I also work full time, doing a rotating roster. I just love being me! Also am the most content, and happiest, in all my life.

  • Thank you for such great advice! I was actually researching yesterday how to set strength goals since I’m about a week into my improvement season and want to set non-physique goals, so this video came at the perfect time! Thanks again Paul! ��

  • Not a muslim myself, but you’re allowed to eat between sunset and dawn right? Since I’m guessing it’s mainly the eating that’s a problem during the Ramadan. Because in that case I’d look up some info on intermittent fasting. Stuff like the “warrior diet for example”. Basically you don’t eat for a long period of time ( 16+ hours ) and just get all your food in during a short time window.

  • What difference would it make if he was? That has no effect on his knowledge of fitness and the hard work and time he takes out of his day to provide these videos for us.

  • Hey Elliott, do you watch crossfit? Have you seen Rich Froning lately? How can crossfit make you so big and ripped??? What do you think?

  • From my personal experience I think that the best way would be to just do squats and play basketball as much as you can. There are some jumping drills on youtube but just play as much as you can, try really hard, get to the court without a ball and jump like a mad man. This worked for me:)

  • There is a buddhist blogger that refutes the idea of goal setting by stating that if you set no goals, you will still get somewhere and it may even be a place that you prefer over where you would have been had you set a goal. Personally, Covey’s book is nonsense IMO and moreso he uses Mormon principles and quotes well hidden in some of his chapters. The book is 150 pages too long and could be replaced by any Brian Tracy lecture, if goals are your thing.

  • I do the videos that I feel you NEED, not the videos you WANT. You are obviously one of the 95% I spoke about in the first lecture those who will think all this goal stuff is a waste of time. Next week is the last lecture then its back to workout vids.

  • Congratulations, I know how hard that goal is. I’ve ran a sub 21 before but at the moment I can’t break 22:30, but I’m slowly on the way. Big congrats on your achievement.

  • Thanks for creating this channel its simple easy to understand.but I got one question…I consider myself an intermediate even though I started the gym not even a month ago because I quit for like a year.i have kept myself off and on running and doing cardio…the question is can I do cardio and weights on the same day or should I do cardio on separate days?

  • Begin Muslim really helps because of Ramadan we have to fast from 4a.m.in the morning until 9:15 p.m.at night first time me doing it on my own got 27 days left I stopped smoking 3mths ago it mined over matter it’s all in your head and of course ask God to help and give you straight I have not drink alcohol over 3 years now and I have God to thank for that you can do anything with God help and mind over matter

  • Yo Elliot, I had to write an article for my english exam about “The most important things in life”. I wrote about 300 words on how to become the strongest version of yourself and how it is very important to me, and I must say that the teacher was impressed and I got top grade.So thanks man,for all the wisdom that you shared with me, so that I may share with others!:D

  • Hey Mario!!! Congratulations man!!!! I am surprised to see the HUGE improvements you’ve made in under 3 years!!! Your english accent is lightyears better; I am native american and your oratory & vacabulary are much better than mine and most people. Not to forget that your physique has also had incredible gains. I see alot of fitness youtubers and your channel is the one I check daily. The content is excellent, very easy to comprehend and very professional. I’ve learned alot in the past months. Thanks for doing what you do best. Keep up the good work!!!

  • Sick dude, congrats! I also incorporated some “Elliot-wisdom” in mine a few weeks back for the exams. Hopefully my teacher appreciates it:)

  • I’m a girl, I weigh 155 lbs., and am 5’5” i want to lose 30 lbs of body fat. I have enough stamina to weight and run (exercise is not the problem). I go to a really strict school, and by the time I get home, i am tired and stressed and so I eat EVERYTHING that has sugar in it, no joke. I know I am not healthy ad I want to stop binging when I get home; any tips on how to stop emotional eating?

  • Well said Paul. Such an inspiring story with those clients as well. Time away from the stage is absolutely necessary but tough to accept mentally sometimes.

  • For your back best exercise hands down is pull ups and chip ups to gain strength. When you really get really strong with that you can move to muscle up (search it up if you don’t know what it is yet). Do bent over rows or seated rows for your back as well to gain mass. Give your core a lot of attention because it is not only underneath your abs and lower back but also other muscles. Google it on Google images to see where it connects too. It can help with your squats and many other exercises.

  • Don’t let any religious belief or ANYTHING prevent you from eating (the epitome of all things biological).Its 2013, look how far civilisation has come..if you still run around like a child claiming god exists then youre just an idiotic fool

  • Incredible advice, Paul! I’ve already reached some of my goals thanks to your help: I lost 28 pounds in 7 months, almost all of my medications are history! I feel so much better, so thanks for encouraging me to do better!��������