you need
  • - sports uniforms
  • - sneakers
  • - expander
  • - partner (or mentor)
  • - gymor a fitness club, a home equipped bathroom
  • - book
  • - handle
Guide
1
purpose of

first.Decide what your goal is, it can be a build-up of muscle mass and just general muscle strengthening.Make a schedule for the month, end of the month come up with a fair reward for the exercises (hike in the spa or dinner in the restaurant).Next, make a follow-up schedule to achieve the initial goal
2
Visualization

set the goal, find the person whose body you would like to have, get his picture and hang it in a prominent place (eg in the bathroom), see vid
eowith your ideal, read his biography, if familiar, ask advice.Pay attention to his diet, habits, hobbies - all this affects the appearance of
3
Tell all

Declare your friends that you start training.Find the person you will be talking about their results.It is best to team up with a friend who is also trained to exchange information, make joint exercises.You can also take photos and videos of their results and post them on the Internet
4
Train

Always start with stretching.Do not be distracted by talk during exercise, always come up with exercises daily and follow him.For extra motivation listen to music while exercising.Drink a minimum amount of water, preferably at the end of exercise
5
Accounting

Always record the current number of exercises done in a notebook and then compare them to previous days.Make a graph of your progress.
6
Completion training

sure to take a hot shower, since it splits the lactic acid that has accumulated during exercise.As a supplement, you can drink a protein shake (banana, apple, walnuts, milk, honey)
7
Motivation

Periodically watch inspirational movies to maintain the level of motivation.Get expander and train yourself to do a certain number of contractions a day, is accustom to comply with the regularity of your basic training