Eighteen's Health

Mind: Motivation & Dedication – A Beginners Experience

You’re envisioning yourself 12 months from now, lean and muscular, second glances at you form every angle. You’re determined to become that person you know you can be if you push yourself hard enough. But do u have the mental strength required to give yourself enough discipline every step of the way to succeed?

I cannot stress to you enough the importance of every role in successful bodybuilding, these being:

1. Strength training
2. Cardiovascular exercise
3. Healthy dieting.

If you ever plan to gain muscle mass and lower your body fat percentage at the same time, you must implement ALL of the 3 disciplines to bodybuilding.

When people tell me how they’re desperate to get in shape, so they’ve gotten the latest new diet, and a professional weight training program that will have them muscular and lean in no time at all, my response often is, “sounds great! So how many times a week do you do cardiovascular exercise?” and my response is often a blank look and a mouth full of excuses such as, “oh, ah… I don’t really care about getting fit.”
Hmmm righto buddy, so much for doing anything to reach your goals, there further away then u can dream.

In bodybuilding there are two types of people - those with mental strength and those that are simply dreamers.

Those people with the mental strength to succeed are the people that wake up in the morning and don’t think twice about the pouring rain outside but instead think about how far they will run today, the people that never skip a gym session, the people that look at big fat chocolate muffins and don’t even feel tempted, the people that eat, dream and live bodybuilding.

And the dreamers; the people that get up in the morning and are ‘too cold’ to run today, the people that will skip a gym session because ‘my favorite shows on TV tonight,’ and the people that cant help walking past McDonalds without buying 2 cheese burgers.

If your one of those people with the mental strength, I take my hat off to you, because we all know its not an easy feat but in the end when you’re winning competitions and become the one everyone notices, it will have all been worth it.

And to the dreamers, there is still hope. You can motivate yourself and defeat your mental weaknesses. But if you already know that you cannot commit yourself to your goals then sit down tubby and take a walk to the pie shop because there’s no hope for you. If you’re determined enough and you know that you really want to improve your lifestyle then read on.

Getting the motivation to eat healthy, exercise often, and never miss a gym session is hard for all people in the beginning because as humans we don’t like change, we like to make things easy as possible for ourselves, but this wont work in bodybuilding, it takes some serious balls to the wall training and dieting to achieve your dreams and without the motivation from the beginning, you’ll never get the ball rolling, so to speak, and next thing you know, you’ll be back at the counter at McDonalds.

When I started so many times I ‘couldn’t have been bothered’ to run or eat right, when I first started bodybuilding but after failing myself numerous times I knew it was time to pull my finger out and crack down.

Here are a number of things that I did, that WILL work to motivate you if you do them:

1. Design a workout program for yourself. For example, a 12 week program with everything you must do each night, print it out and stick it on your mirror in you room. Every time you come home from the gym or complete your morning run you can cross off that particular box to show yourself what you achieved. This way you can see how far you’ve come, and how far you have to go. And every time you miss a session don’t cross the box, just to remind yourself how many times you bitched out or were sick.

2. Join the gym with a group of mates. When you have people you know at the gym your sessions become a social relief as well as a heavy workout. And you never skip the gym because you don’t want to let the team down, plus you will always have someone there to motivate you not to give up early and squeeze every last rep out of your body.

3. Get some jogging buddies. You’ll skip a run because you couldn’t be bothered knowing that your mates are waiting for you and will get annoyed if you decide to keep them waiting, plus you’ll always try to keep up with them and not quit while they keep going because you don’t want to hurt your ego!

4. Put quotes on you walls. This might sound a bit stupid but if you write a quote or a sentence such as, “don’t be a little bitch, how bad do you really want it?” every time you think about missing the gym because work or school was tiring then read

5. Find a picture of a real fat person and put it on your fridge. Every time you go to your fridge you’ll be reminded to make healthy choices and never skip a session or risk that extremely unattractive look.

These are just some of the main ways I motivated myself in the beginning to keep at it to succeed; personally I no longer feel a need for motivation, what previously took a lot of mental strength is now simply just a habit and is part of my everyday lifestyle that I enjoy and wouldn’t change for anything.

I hope my article has at least helped you in some way by pointing you in the right direction, good luck!

Nutrition: Nutrients & Vitamins

Nutrition: Nutrients & Vitamins

Here's a list of nutrients, what they do and what foods they can be found in:-

Biotin: Essential to metabolize proteins, carbohydrates and fats. - Found in cauliflower, nuts, egg yolk

Calcium: Necessary for maintaining bones and teeth. Blood clotting, muscle contraction and relaxation, cell wall permeability and nerve functions - Found in milk, dairy produce, green leafy vegetables, fish, cereal products(ie. corn, wheat, rice, oat, barley, soy)

Carbohydrate: supplies energy, some sources also provides fiber -found in Bread and cereal products made from whole grains, starchy vegetables (ie. potatoes), fruit (ie. blueberries and pears), sugars.

Chlorine: Helps regulate acid-based balance and water balance. Needed to form stomach acid and involved in absorbtion of vitamin B-12 and iron - found in salt and food containing salt.

Chromium: Stabilizes nucleic acids, activates enzymes, and is a component of GTF (glucose tolerance factor), which enhances the effect of insulin - found in fresh foods, especially beef, eggs
and oysters.

Cobalt: Important in forming vitamin B-12 - found in green leafy vegetables

Copper: Helps form important proteins and hemoglobin. Aids in bone formation - found in nuts, seeds, oysters and whole grain cereal produce.

Fats: Provides food energy and essential fatty acids. Needed to carry fat soluble vitamins and for regularity functions - found in vegetable oils, butter, whole milk, cream, margarine, sunflower
seeds and nuts

Fibre: Prevents digestive problems and protects against colon cancer and diverticular disease - unrefined or whole grain cereals, fruit and vegetables

Fluorine: Involved in making strong teeth and bones - fluorodated water, shrimp, fish and shellfish

Folic acid (Folacin): Important for cell division and reproduction, and in the manufacture of hemoglobin - green leafy vegetables, pears and blueberries

Iodine: essential part of thyroid hormones - iodized table salt, kelp and seafood

Iron: Necessary in formation of hemoglobin in red blood cells, also for enzymes involved in energy metabolism. - found in oysters and clams, pork, beed, dried peas and beans, lentils, iron fortified products. In many fresh foods (except dairy)

Magnesium: Essential part of bones and teeth. Important in nerve function - found in Nuts, fish, shellfish, whole grain cereals

Manganes: Growth of connective tissue, formation of bone and possible hair growth - found in whole grain cereals and green leafy vegetables

Molybdenum: component of tooth enamel and of enzymes that metabolizes fats and proteins - found in leafy vegetables, legumes (ie. lentils) and whole grains

Niacin (nicotinic acid): Helps metabolize carbohydrates. - found in fish, pork, chicken, lamb, lentils and dried peas and beans.

Pantothenic acid: part of two enzymes that are important in nerve impulses, hemoglobin formation, synthesis of steroids and formation of antibodies - found in wheat bran, rice bran, nuts, eggs, salmon, brown rice and sunflower seeds

Posphorus: Forms and maintains bones and teeth. Builds muscles. Involved in many metabolic functions:- energy production and in maintaining acid-base balance - found in milk, milk products (ie. cottage cheese, whipped cream, rocotta), beef, lamb, pork, poultry, fish, nuts and whole grains

Potassium: Involved in nerve transmission, acid-based balance, and is requires for carbohydrate metabolism and protein synthesis. Helps transfer nutrients in and out of individual cells - found in milk, blueberries, honeydew, pears and most fresh food

Protein: Necessary for formation of new tissues, also in maintenance and regularity functions - found in meat, fish, poultry, eggs, dried beans, peas, lentils, nuts and milk

Selenium - Interrelated with vitamind E as and antioxidant, needed to form the enzyme gluthione peroxidase - found in meat, fish, eggs, shrimp, lobster, clams, oysters and other shellfish.

Sodium: Component of bile and pancreatic juice, associaes with muscle contraction and nerve function. Helps maintain water balance and balance of acids and bases in fluids outside of cells -
Found in salt, snack foods, beef, pork, cornbread and most fresh food.

Vitamin A: Necessary for resistance to infection and nigh vision - found in dark-grean leafy vegetables, salmon, oysters, crab, halibut, swordfish, butter and cream.

Vitamin B-1: Muscle tone, healthy nerves, norma, appetite and energy metabolism - found in lean pork, potatoes, dried peas and beans, nuts and whole grain breads

Vitamin B-2: metabolises amino acids and carbohydrates, forms niacin - found in eggs, lean meat, enriched breads and milk

Vitamin B-6: Involved in protein, carbohydrate and fat metabolism, functioning of central nervous system - found in fish, legumes and whole grain breads

Vitamin B-12: Necessary for production of red blood cells, and healthy nerves. Involved in DNA synthesis - found in fish, eggs, muscle meats (ie. pork, beef, chicken, lamb), milk and most grains

Vitamin C: Needed for formation of collagen, absorbtion of iron and strong capillary walls and blood vessels. Important in wound healing - found in green peppers, potatoes and leafy vegetables

Vitamin D: Essential for strong bones and teeth. Needed for calcium and phosphorus absorbtion - found in egg yolk, butter and cream

Vitamin E: An antioxidant, it protects essential fatty acids from oxidative destruction. Acts as selenium - found in wheat germ, vegetable oil, maragrine, egg yolk, green leagy vegetables and legumes

Vitamin K: Needed for blood clotting - found in green leafy vegetables, vegetable oils and pork

Zinc - Component of many enzymes involved in energy metabolism and making proteins, needed for normal skin, bones and hair. Involved in wound healing - found in most fresh foods, especially vegetables


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