Some Simple Points

Muscle development and maintenance. You want this. Muscle is the "firm" part of you. Steroid abusers have given gaining muscle mass a bad rep. As long as you do not abuse steroids you will never look "too big" or "bulky". You will look more athletic, more active, more defined, and healthier. Humans are hard wired to appreciate athletic bodies, of both genders. Muscle mass and strength also makes you less prone to injury, makes daily physical activities easier, and helps prevent many conditions of day to day life like obesity, metabolic syndrome, and many of the negative effects of aging. If you are a skinny guy or girl wanting to have that tight butt, defined shoulders and a firm chest, muscle buildup will be your prime concern. If you are a fat guy or girl it is more about muscle maintenance, without which you’ll look like a new kind of shit once you’ve stopped looking like your current kind of shit.


Fat loss. Too much fat is flat out unhealthy, but it also looks bad. If you want to look more defined, want a six pack, want to lose your love handles, you need to lose fat whether you are overweight or not. Fat makes you look flabby. It is also a major cause of or contributor to a bunch of things that will make your life shorter and less fun. If you are fat, or female, fat loss this is your prime concern. However you always need worry about muscle maintenance. Unlike exercising for muscle development, you cannot "aim" with fat loss; it is not possible to target specific areas (aka spot reduction)By losing fat, you will get tighter and more defined all over. Fat loss is 90% diet. If you do not control your intake and eat less than needed to maintain your current bodyweight, you will never lose weight.

You need this.

Persistence. You need this. You don’t have to stick to the following 100% of the time; but every little bit you slip up detracts from your overall results. The amount of time and effort you put into developing and maintaining your physical fitness is directly proportional to what you will get out of it and the magnitude of the results you will see. If you follow this advice only some of the time, you will only get some of the results. In the end, the wrong thing done consistently often nets more results than the right thing done sparingly. Pick something and stick to it, and start right now. NO EXCUSES.

Patience. This takes time. You can lose about 1-2lbs of fat a week, or alternatively build up to .5lbs of muscle as a male, and less as a female. That's 25lbs In a year, go pick up 25lbs of meat at the supermarket and imagine that on your body. In a year you’ll look way better than you do now and in 3 you’ll look pretty exceptional assuming you are consistent and motivated. We know how the body works, we know what can be done, and we know how long it takes. This is not a couple of month process or something you do for a little bit to get fit then abandon completely expecting to stay at that level of fitness. Do not look for the easy-out, the miracle, or the fitness secret someone wants to sell you. You want results not false promises, stick to a routine and diet and see it through.