How to Start Working Out :The Mental Game.

Here is 4 things to bare in mind to start working out :


1-Be driven:
Working out is not just a mere physical movement,it's a whole way of living ,it is driven with passion dedication and perseverance.
You workout because you have a purpose ,a motive ,it could be that you wanna be a great mom taking care of yourself that you can take care of your children,
or because that you want to grow mentally and spiritually ,have the confidence to face greater challenge.
Be driven,working out should care you throughout the way ,to be better ,to reach greater intentions .

2-Be patient and flexible:
You started at one point,and that point could be just a simple decision ,a thought,your first step is always to jump like a crazy ,without guidance you followed the first thing that came to your way,that's why your path is different from others,don't compare yourself to others ,do what is best for you at the moment,be patient and have faith that you'll eventually get better and you'll lean more,in the mean time be flexible ,try new things new styles if you're doing cardio do weight training ,body weight training ,yoga,go out ,enjoy yourself .

3-Surround yourself and have an ideal:
If you could dig deep into yourself and find out that what got you to choose working out is that you've been caught ,maybe you saw someone that looked better ,more confident
or that you came across a gym and you saw people working out and  you loved the environment ,whatever it is ,it's something that got programmed into your subconscious.
I'am talking here about your surrounding ,ask yourself ,do they motivates you to workout ?
Do you have an ideal that you look up to that motivates you to get better?
It doesn't have to be big ,you'll eventually have people that discourage you ,but always look up to the people that keep you up .

4-Stay motivated:
You love working out,but some days you get demotivated ,discouraged ,maybe you forgot the reason why you started working out ,maybe it's not enough for you .
Don't let it takes you ,let working out consume you ,read articles ,follow people in social media ,watch videos in youtube ,instagram ,vloggers,there is always peoples working out while
you are resting ,think about them ,think working out .
Sometimes remembering why you started working out ,or just where you've been could be the right trigger to get back on track.

5-Dream big:
Leonardo Da Vinci said :“The knowledge of all things is possible”
Who knows ,someday you'll be people ideal,believe in yourself and look big .


Hope you liked this simple guide,please comment and share .

Full Upper Body Strength Routine For 2017 :GET THAT PUMP!

Full Upper Body Strength Routine For 2017 :

Hey guys today we're doing a full upper body routine with only dumbbells ,2 chairs for dips ,and a mat for the dumbbells bench press ,so LET GET STARTED !


Warm up (important):

A-Arm circles
B-Chest stretch+side bend
C-Arm crossover
D-Shoulder rotation
E-Twists
F-Walkdown
You can do a 15 minutes jump rope for additional cardio .

Warm up Sets:

Group 1 [15 reps,3sets]
-Seated rotator cuff external rotation (light weight)
Group 2 [15 to 30 reps,3sets]
-Seated bent over rear delt raises (light weight)

Upper Body Routine:

Group 1 [15-30 reps,4 to 5 sets]
A-Incline/Decline dumbbells bench press
B-Overhead triceps extension

Note:You can do the decline bench press in the floor use a mat and raise your hips.
Switch to 1 dumbbells for  the overhead extension and rep as much as you can ,don't go super heavy use a weight that you can control.

Group 2 [15-30 reps,3-4 sets]
A-Biceps curls
B-Chest dips
Note:you can use 2 chairs for the dips with a height equal/greater than your hips ,bend you knees and your chest focus on squeezing the chest.

Burnout Sets:

Group 1 [15-30 reps ,3 sets]
A-Lateral raises
B-Dumbbells shrugs
Note:You can superset the lateral raises with the shrugs ,wait 15 seconds between the exercises and use a light weight for the lateral raises.

Group 2 [15-20 reps,3 sets]
A-Push ups
B-Hammer curls

Cool down (free form)
A-Arm stretches
B-Triceps stretches
C-Chest stretches
D-Isometric rotator cuff stretches


And that's it !,good job guys you've done an amazing job ,don't forget to drink lots of water ,and eat healthy ,see you next time.Peace.