How to Become an Olympian

If you want to become an Olympian, you gotta be made of the right stuff. It's a long, arduous path, but it will be worth it when you stand on the international stage. If you're ready to commit most of the next few years to a sport, you may have the mindset of the next great Olympian. Since you're already dreaming of that medal, why wait any longer? Let's go!

Setting Out

1. Assess your physical fitness. It's easy to look at the Olympians on TV and think, "I could do that!" Well, if you're reading this with a bag of chips in your lap and a soda bottle at your side, you may want to think again. This is serious stuff. People dedicate years of their life to reach the Olympics. Are you willing to do the same?
   

   • That being said, different Olympic sports require different types of fitness, flexibility, and skill. Swimmers, football players, and sharpshooters have very different training regimens.
   Choose your sport. So, here's the thing: you probably want to choose a sport you've been doing for a while. This whole 10,000 hour, 10 years of practice thing isn't 100% true, but it's not far off. The typical Olympian plays the sport for anywhere from 8 to 19 years before reaching the Olympics.
   

   • Most Olympians started young, playing sports in primary school. If you are over 30 and do not have competitive sports experience, consider archery, shooting, or curling.
   • It's much easier to make it to the Olympics in less popular sports. Fewer than 1 in 30,000 U.S. competitive basketball or tennis players make it to the Olympics, compared to about 1 in 100 judo competitors. That said, you may not get a choice: it's almost impossible to get to the Olympics in a sport you haven't fallen in love with.
   Prepare for long term training. Future Olympians dedicate thousands of hours to the sport. Here's a rough example of a typical training schedule:
   

   • When first introduced to the sport as preteens: 250 hours of training per year, over 6 months.
   • After making the junior national team as teens: 600 hours per year over 9½ months.
   • After making the Olympics team in late teens or twenties: 1100 hours per year over 11 months.
   Get a coach. Most Olympians say that coaching is the most important factor for success, and recommend it even before you compete at a local level. A coach helps you train effectively and without injury, teaches you new tactics and strategies in your sport, and guides you through the world of competitions.
   Keep your job. Finances can be a serious limitation for elite athletes. The further you get in a sport, the more you'll spend on coaching, equipment, and travel. It's so common for the parents of Olympic hopefuls to go broke that the US government is looking into a program to help them. You may be able to get a college scholarship or athletic sponsorship at some point, but many Olympic sports do not have major opportunities in these areas.
   

   • If you can, get a job that supports your training, such as working at a gym or pool. Doing some coaching yourself is a great way to stay immersed in your sport.
   • Flexible hours are another huge benefit, as you'll need some serious time off once you're competing at a national or international level.
   Have the dream. You know how they say if you want to be an actor, you can't have a plan B? How if you want to be anything that takes work, you have to want it and nothing else? Being an Olympian is one of these things. You have to want it so bad you eat, sleep, and breathe it. You have to dream about it at night. This is not a Sunday afternoon hobby.
   

   • You can't get there without a team. Family, fellow athletes, coaches, and all the supportive people in your life will help you stay motivated and make your dream possible.

Getting Serious

1. Train hard but smart. During the training season, elite athletes often train six days a week, but that doesn't mean constant workouts. In weightlifting, for example, a training day might involve only two hours of lifting and eight hours of recovery and active rest. Your body needs recovery time to get stronger and healthier, and pushing too hard is a path to the hospital, not the Olympics.
   

   • Cross training is another valuable part of training. Depending on your sport, you'll dedicate varying amounts of time to flexibility, strength, and endurance training.
   • The exact training schedule depends on your sport, which is part of why a coach is so valuable.
   Compete. It's all well and good to have a coach, to be practicing every day and to be super serious about it, but then you gotta put your skills up to the test. In many sports, it's the only way to climb up the ladder and eventually get noticed (loads of Olympic sports don't have "tryouts"). So start locally, go regional, and eventually hit Nationals!
   

   • The more you do something, the easier it becomes. Imagine having the Olympics be your first competition! Getting loads of competitions under your belt, even small ones, will prepare you mentally.
   Monitor your life 24/7. You're not training a few hours a day — you're training 24/7. Everything you do will determine your progress, performance, and success. This takes diligence, perseverance, patience, mental stability, and discipline. Here's why:
   

   • Your diet. Everything you eat affects you. Load up on carbs at the wrong time and your workout could crash and burn. Too much caffeine and you're not sleeping. Too much or too little of anything that keeps you from performing at 110% is off limits.
   • Sleep. Most Olympic hopefuls get 8 to 10 hours of sleep every night, and often take a 30 to 90 minute nap during the day. Your body needs downtime to repair and recharge after intense exercise.
   • Your lifestyle habits. If you're downing a 40 of PBR between bong hits, this isn't for you. Let's just leave it at that.
   Get financing. If you've been competing for a while, it's possible you'll get noticed. The cream of the crop usually gets at least some money for their time, either from sponsors or from your sport's governing board. Don't expect to make big money, but do keep an ear out for opportunities.
   

   • Because of that, look into being a part of your sport's NGB That's the National Governing Board for whatever it is you're doing. The more you make yourself known, the better.
   Set goals. Concrete, achievable, short-term and long-term goals. You need things to work toward that aren't "being awesome" or "training every day." There are records that deserve breaking. There is competition that can be quantified. So set goals for this week. Set goals for this month. And set goals for this year. It'll align your efforts like none other.
   

   • The great thing about this is that you'll probably be dealing with a lot of numbers. Whether it's going faster, harder, or doing more, there's a number associated with it. So keep an eye on yourself and what you're capable of. If you know where you started, you know where you've gone — and where you can go.
   Evaluate yourself honestly. Millions of athletes are good enough to compete at some level. To know if you're made of Olympic-quality stuff you've got to look at yourself realistically. How do you compare? How long will it take you to start comparing? Is the time investment worth it? What has your progress been like? What's feasible? What's coach have to say about it?
   

   • It's important to do this on the regular. It takes the fun out of it, sure, but you're making a decision that affects years of your life. You have to know where you stand at any given point in time. You must develop the ability to take feedback, evaluate your progress, and understand what sacrifices need to be made if you wish to continue.
   Let go of your social life. The Olympics aren't always tomorrow. There will be times when you're just training to get better. Those are the days where it'll only take the majority of your day! Then there's the time when the Olympics are six months away and it'syour entire life. Prepare yourself mentally for a full-time job away from your family and friends.
   

   • It's not gonna be easy. There will be days when it feels like it's not worth it, too. Those are the days when you gotta grab your mind by the corpus callosum and wrestle it into submission. You haven't done all this work for nothing. You can go back to drinking boxed wine and watching bad movies with your non-athlete friends later.
   Know pain. You don't necessarily have to love it, but you have to know it, tolerate it, and even sometimes ask for it. As the author and runner Haruki Murakami wrote, it's because of pain that "we can get the feeling [...] of really being alive." You won't be able to lift your arms above your head some days. But the feeling will pass, and the next time it happens, it won't feel so bad.
   

   • Injury is not a laughing matter here. We're talking wasting years of your life if you get hurt. And sometimes, sure, it takes a little pain to prevent a lot of pain. If you take one thing away from this, it's be safe. Never hurt yourself so hard you can't come back from it. Know what you're body can handle and what it can't. And be careful.

Going for a Medal

1. Attend national championships. For many, national championships in their sport is the key to the rest of their career. It's there that you may get scouted for the Olympics and secure the next couple years of your life. So once you've gotten all the smaller competitions out of the way, it's about time to go big or go home.
   

   • Not all sports work the same way, of course. Some sports have Olympic trials and some even have tried-and-true tryouts. But being on a national team, while not a guaranteed way to get into the Olympics, is a pretty darn good step.
   Find a country to represent. You can only represent a country that accepts you as a citizen — but once you're an elite athlete, it's not hard to make that happen. Some teams have extra requirements, but if you have an ancestor from a foreign country, look into competing under that nation's banner.
   

   • There may be teams you haven't even heard of that don't require you to get a new citizenship. For example, U.S. citizens can compete in the name of Guam, the Marshall Islands, or American Samoa — and there's almost no competition for those spots.
   Qualify for and dominate the Olympic trials. Again, though not all sports are the same, you may have to participate in the Olympic qualifying trials. And there you must be in the top of those participating — not just do well. Once you score in the top of your sport, you're officially in! WAHOO! Look at you go.
   

   • Okay, that's not necessarily true. Take boxing, for example: even if you dominate the trials, you may still have to participate in a national tournament (new regulations you can imagine competitors aren't super happy about). But even in these corner cases, doing well in the trials is a major boost.
   Get used to traveling. Between competitions, camps, and visiting different training centers, you may be traveling all the time. Not only does this cost a pretty penny, but it can be quite exhausting in its own right, too. It's hard on relationships and it sucks living out of a suitcase, but you'll get to see the world — although mostly through a plane window.
   Consider moving to an Olympic training center. Many countries have dedicated facilities for training Olympic athletes. These offer access to top-level trainers and equipment, and introduce you to the international community in your sport. some training centers even offer living space to athletes, which can be a big financial help.
   

   • Olympic Training Centers in the US are located in Colorado Springs, Lake Placid, and Chula Vista.
   Rest. No joke. Many Olympians take it a little easier as the Olympics approach. "A little easier" here is, of course, way harder than any normal person would ever dream of, but still. You don't want to hurt yourself, burn out, or otherwise risk your chances. So relish it. The hard stuff is coming up. You deserve a little downtime right about now.
   Visualize success. Visualize every step of the process and how you want it to play out. Visualize every inch of your event, every placement of your body, every smile you want to make for the camera. Having it all played out in your head before you go on can be incredibly calming. Not freaking out is half the battle!
   

   • Every serious athlete has their own "zoning" ritual. Yours could be meditation,yoga, or even jamming out to your own personal theme song. Whatever gets your brain in the right place is what you should be doing. You'll know it when you feel it!
   Have heart. It's a little cheesy, but it needs to be said. Even the most naturally talented people fail when their hearts aren't in it. A decent athlete who wants nothing in the entire world but to win can best an athlete who's wishing he were somewhere else. So get your heart into it. It can make all the difference.
   

   • Okay, if you're looking for something a little more scientific, we got it: a British study has come out that says it's not innate talent that's the end-all-be-all. "Differences in early experiences, preferences, opportunities, habits, training and practice are the real determinants of excellence." So if you don't believe cheese, argue with science. Even if you're not born the best, you can become the best.

Get Six Pack Abs Fast Start Working Out, The Six Pack Diet

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called "secrets" have some degree of accuracy, while others have very little. Deciphering which methods are the best for getting those rippling abs you've always dreamed of is critical to achieving this goal. Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!

Assessing Your Fitness Level

1. Know just how in shape you are. You're on this page—good job! That's the first step. Mentally, you're where you need to be. But how about physically? You probably have some idea of what kind of physical shape you're in. But in order to find out where you're truly at (and to know how far you've gone), you'll need to record your baseline fitness scores. Do a little background work to get started:
   

   • Your pulse rate before and after you walk 1 mile (1.6 kilometers)
   • How long it takes you to walk 1 mile (1.6 kilometers)
   • How many push-ups you can do at a time
   • How far you can reach forward while seated on the floor with your legs in front of you
   • Your waist circumference as measured around your bare abdomen just above your hipbone
   Talk to your doctor. If you're a rookie to the workout game, you may not have a great idea as to what you're truly capable of or what you should be doing. If this is the case, it's wise to consult a doctor. They will be able to point you in a reasonable direction of meeting your goals.
   

   • If you're a male over 45 or a woman over 55, it's not only best but it's imperativeyou talk to your doctor before beginning. Same goes if you have major health concerns. Talk to your doctor before something irreversible happens. Not only is it for good measure, but it ensures your safety and health too.
   Don't forget about your diet. If you're about to work out 5 hours a week, fantastic. The good news about that is for the other 163 hours, you can be as lazy as you like. But diet is a 24/7 thing. Though it's not mandatory, it's a good idea to start thinking about it now, along with your new-found exercise regimen.
   

   • Eating right and exercising are organically connected. Once you get into it, working out can give you that same rush a package of Oreos can. But there will be points where a 300-calorie-burning workout session will lead you to scarfing a 500-calorie piece of cheesecake. Unfortunately, it doesn't work like that. When you start exercising, monitor your food intake as well.
   • Eating junk will make it harder to exercise. It's not just a weight thing—it's how you feel. If you are serious about starting to work out, let the same attitude reflect in your diet. You'll feel a lot more ready to take on that run after a meal full of vitamins and nutrients than you would if you chowed down on preservatives and chemical additives.

Designing Your Program

1. Choose a goal. This can be totally different for each person. Maybe you want to get buff, maybe you want to lose weight, or maybe you just want to fight off heart disease and diabetes. Whatever it is, it'll help you to have a clear goal in mind. With a clear goal, you can stick to it—and know if you're on the right path.
   

   • Think about what you want to be good at. Maybe you don't have a weight goal or a waistline goal, but you want to be able to run a 5k, no problem. What's more, if you have the desire to be good at it, you'll probably enjoy it. That's the key to staying with it.
     • With this methodology, your goal will be in your workout. Aim for something specific: a 5k in 30 minutes or 30 push-ups a minute, for example. This will be what you're working toward.
   • Think about what you want to be. Do you want to be 4 inches (10.2 cm) thinner around the waist? 15lbs (7kg) lighter? Lose 5% of your body fat? If it's easier for you, think in numbers.
     • If your goal is weight loss, know that 1kg (2.2 pounds) is 3,500 calories. You need to burn 500 calories a day working out (if you're on a balanced diet) to lose one pound a week.
   Choose a balanced routine. If you're looking to be fit overall (who isn't?), you'll want to start a routine that keeps you on top of every aspect of your game—that means aerobic exercise, strength training, and flexibility training. All three of 'em.
   

   • Cardiovascular activity. Start out simple with walking or running. Do this for half an hour, five times a week. Try to stay on a level where you could carry a basic conversation, but definitely couldn't carry a tune.
   • Strength conditioning.Start doing 4 to 8 different exercises, making sure to work out different muscle groups. And don't go for weight—it's better to lift lighter and maintain the right form. Though cardio can and should be done 5 times a week, keep the weight training to twice. Your body needs time to repair itself, quite literally.
   • Flexibility training. You'll be surprised how much improving your flexibility can help you across the board. Every day of the week (or whatever you can fit in) do slow, sustained stretches for 10 to 30 seconds (at least according to the American College on Exercise).
   More importantly, choose something you don't hate. This deserves its own bullet point because it's that important. If you dread working out, you'll come up with excuses not to. You'll never stick with it and you won't meet your goals. Start with something you enjoy—as you get more fit, activities will become easier and you'll start enjoying more.
   

   • Going to the gym does not have to be your only option. If you like swimming, dancing, or hiking, great! These are all exercises, too. Think outside the box.
   Pick a time that can become a habit. In order to integrate this into your lifestyle, you'll need to make it a priority. To do this, set aside a time at least a few days a week. Whether it's 09:00 or 21:00, write it down in pen. There's no getting around it.
   

   • Getting over the initial hump will be the hardest part. Soon enough, when 21:00 rolls around, your body will be raring to go and feeling antsy to get that endorphin rush.
   Start small. Most of the time, when we decide to start a new workout routine it’s because we’re motivated to do it. It’s great to have motivation, but it can be a double-edged sword. Why? Because motivation can fool you into biting off more than you can chew. In the beginning, you want to start slow. This way you'll keep at it. Remember, the goal is to get in the habit of doing the workouts, not to do intense workouts.
   

   • It's important to progress slowly when you're just starting off. It'll be easy to do more and it'll be easier to hurt yourself. Increase your time or intensity a bit at a time, making sure not to over-exert yourself. And if you have an injury or medical condition, make sure your routine is healthy and, above all, doable.
   Allow time for recovery. You'll have days when you're in the zone and dreading getting out of it. Then, you wind up in a puddle on the floor and your muscles feel like jelly for the next week. Avoid that. Give your body time between sessions to recover, even if your mind says, "Go, go, go." You may not be able to exercise tomorrow, but you'll be able to exercise in the long run.
   

   • For strength training, it's very important to give your muscles time to repair themselves. Don't work out the same muscle group two days in a row—the muscles are literally ripping as you strengthen them. Let them heal.
   Consider rewards and punishment. Sometimes the thought of being skinnier or being healthier isn't strong enough. These things are in the future and they're too abstract to grasp onto now. If intrinsic motivation is a problem, consider making it extrinsic.
   

   • Reward yourself. If you stick to your workout routine for a month, take a day-trip to your favorite spot. Go shopping. Take a nap. You've earned it.
   • If rewards don't do the trick, think about punishment. If you don't run that 5k 3 times this week, you'll donate $200 to Sarah Palin's 2016 presidential campaign. That ought to do it.

Assemble Your "Equipment"

1. Have the knowledge. Not only do you have to be equipped with the ability and the machinery, but you have to have a grasp on what it is you're doing. Here are some basic terms you should start incorporating into your vocabulary:
   

   • Maximum Heart Rate. A basic starting point is 220 minus your age. For your specific maximum heart rate, consult a professional. Do you know yours?
   • Set. This term is used during weight training. It's the same exercise repeated a specific number of times. You might hear someone say, "I did three sets of 12 on Monday and 4 sets of 10 on Wednesday."
   • Repetition or "rep." This is the number within the set. As in, "I did three sets of 10 reps each."
   • Warm up. This is not the same as stretching. Warming up is doing very light exercise, like walking before a run. It increases blood flow, heating up your muscles. Stretching should come in at the end of your work out.
   • Cooldown. Never do a full-stop; your body will have no idea what happened. Instead, go at a reduced speed for whatever activity you were doing, cuing your body that it's nearing relaxing time. Stretching is often part of a cooldown, for the record.
   Get the right shoes. You need to choose the right type of shoe for the kind of workout you’ll be doing. And yes, it does matter. A shoe made for running is very different in a number of ways from a shoe made for basketball or tennis. Even walking shoes differ from running shoes.
   

   • Running shoes have no lateral stability built into them because you don’t move your feet laterally when you run. You’re only going forward. A running shoe is built to give you support and stability as you move your foot through the running gait cycle. Basketball and tennis shoes both need to be stabilized laterally. That's because you move your feet side to side a lot when playing these sports. runners land more on their forefoot while walkers have a heavier heel strike. So for running you want a shoe that has more cushioning on the forefoot, while walking shoes should have stiffer rubber to support the heel.
   Make it easy with the extras. Sometimes it's the little things that help the most. Get some nice workout clothes—something you feel good in. Invest in an iPod or MP3 player to make the time go faster. Another possibility is a dog, but there's a lot less guilt involved about shoving an iPod into a drawer and forgetting about it.
   

   • If you're hitting the gym, get a good water bottle and towel. Having items set aside for this specific purpose somehow makes it easier to get going. You feel more invested and you have concrete reminders of your efforts.
   Consider home equipment. Gyms are, by no means, for everyone. And for those of us that don't live in perfect weather 300 days out of the year, home equipment may be the easiest solution. Think about investing your dollars into one or more of the following:
   

   • Treadmill. An easy way to get in the cardio is to invest in a treadmill. Start at a walk for that 30 minutes a day that's recommended and up it from there.
   • Free weights. To strength-train, purchase some barbells or dumbbells (for beginners, choose the latter). Some sets are adjustable, making it a one-stop shop, regardless of progress.
   • Other strength training equipment. Think about medicine balls, weight stacks, and flexible bands or rods. They're good ways to change up your routine, especially if you're starting to get bored.
   • Exercise ball. With this one, make sure you have a grasp on what you're doing before you get on the ball and just end up having a bouncing good time. If you don't do it right, you could either hurt yourself or not end up working the muscles you intended.
   • Exercise videos and DVDs. Some DVDs and videos are tripe, so watch it (or get recommendations) before you go about the routine. Once you find one you like, nail down the proper form by working in front of a mirror if possible.
   Join a gym. For a monthly fee, you'll have access to rooms full of equipment, classes, and possibly a trainer. Everything you could possibly need will be at this location. It couldn't be much easier, especially if you find one close to work or home.
   

   • That is, as long as you actually go. Sign up for a class—having the same weekly schedule will make it easier to stick to. Or train with a trainer or friend -- when someone else is expecting you at 2 PM, you have the added pressure of letting them down.
   Find a team. Okay, so you don't literally need a team, but something akin to that is a good idea. Join an intramural volleyball team or a rock-wall climbing group. Having other people to break a sweat with you makes it a lot easier—and the time passes by more quickly, too.
   

   • If a team sport is a bit too much to ask, get a buddy. Even if they can just accompany you to and from the gym (but not necessarily during), great. They'll hold you accountable and make the pre- and post-workout more enjoyable.

Getting Started

1. Build up gradually. As you progress, you'll find that your routine is just too easy. It may be tempting to be content with that, but push yourself. When you notice that you can go harder, do so. Doing what you couldn't do before will feel good.
   

   • Though it'll take a bigger chunk out of your schedule, allow your body plenty of time to warm up and cool down. For the actual workout, listen to your stamina: Do what you can and progressively work to more, about 60 minutes of exercise 5 or so days a week.
   Get creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. It all counts.
   

   • As you explore activities, you'll most likely find something that tickles your fancy. When you do, latch onto it. Was swing dancing surprisingly enjoyable? Great! That's one more hour each week you'll stay moving. The more the merrier, after all.
   Listen to your body. Realistically, if you're starting a new workout routine, you're gonna get worn out. At the beginning it's very important to know what you're capable of and listen to your body. If you hurt yourself, there's no more getting in shape.
   

   • If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. While that may be tempting for faster results, you'll get zero results if you're down for the count.

Monitor Your Progress

1. Stick with it. That is to say, don't miss workouts. If most of us are being honest our workout history looks like this: workout for a couple of months. Get sick and stop. Spend a couple months getting back to where we were. Life gets hectic and stop. Spend a couple months getting back to where we were. See the pattern? Yep, no progress. So whatever you do, stick with it. Otherwise you'll get nowhere.
   

   • You'll be amazed at how much easier it is when you do (or how much harder when you don't). And when things are easier, you're more likely to do them. The second you start skipping, it's all downhill (or uphill, depending on your perspective) from there. So don't.
   Switch it up. Awesome -- you're out there and going. Now your biggest problem is plateauing and getting bored. You'll know when this is happening -- your motivation is waning even though your skills may not be. The same gusto just isn't there anymore. The answer? Do something different.
   

   • If you've been running that same 5k five days a week, take it outside. Find a new trail, start running at night, or start for a 7k. If that's not enough, pick up a new activity entirely. A yoga fan? Try pilates. Always wanted to try kickboxing? Go for it. You're ready.
   Make new goals. When you feel it's time, reassess your fitness level. What are you capable of now that you weren't before? What's your heart rate like during these activities? Odds are everything's better—time for a new challenge!
   

   • It's all about staying motivated. Have you gotten really close to your weight loss goal? Great! Now let's start thinking about muscle definition. Have you been hiking that one trail without fail and with ease since you started? Time for the harder one. This new you needs new goals. In time, a new goal will be a reward. After all, look how far you've come.
     
     Alright, it's official. You've decided to start working out. Great! Your body (and mind) will thank you for it shortly. But how and where do you begin? On this page, obviously. Let's go!
     

The Six Pack Diet

1. Go for the good carbs. The way to a man's heart is through his stomach...and the way to a man's abs is through the kitchen. If you're not eating right (man or woman notwithstanding), your abs will (or won't, rather) show it.
   

   • Not all carbs are evil. It's the simple, white carbs that you want to avoid. Whole grains (aka "slow carbs") are rich in fiber and go through your system much more slowly (hence the name) than simple, refined carbs (the white ones). So don't shy away from the browns -- brown rice, quinoa, whole wheat and oats.
   Pack on protein early in the morning. Because straight up, you'll eat less (and it's the building blocks you need to build muscle tissue). People who got 35 grams of protein at breakfast were less hungry throughout the day and saw favorable changes in the hormones and brain signals that control appetite.
   

   • Getting six pack abs isn't necessarily about counting calories. But you do need to get rid of the fat on top of your abs to expose the muscles underneath them -- and eating a bit less will get you on track.
   • Eating any breakfast was associated with increased feelings of fullness, a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating hormone) throughout the morning. But a protein-packed breakfast was associated with these benefits over the course of the entire day.
     • This doesn't mean go for the ham steak and eggs. To keep your calorie and fat levels in check, opt for Greek yogurt, egg whites, and Canadian bacon.
     • What's more, your body burns more calories breaking down protein than it does carbs and fats. Every little bit counts, right?
   Cut out processed goods. Consuming most of your calories from processed and fast foods is going to produce an unhealthy body lacking in nutrients. Foods that have been through some sort of preservation have had their nutrients taken out and are really just empty, unhealthy calories. Definitely a no-go for a trim waistline.
   

   • To make matters worse, processing then adds in unhealthy fats, a ton of sugar or sugar substitute and synthetic vitamins and minerals. Most of these ingredients, including artificial sweeteners, artificial colors, hydrogenated oils and high fructose corn syrup, are not even recognized as edible by your body. Think about that. These non-food ingredients are considered toxins and most will end up languishing in your system, often stored with fat.
     • Anything that's packaged is a processed good. That includes your "health" foods, too. Look for the top super foods (nutrient-dense, low-calorie fruits and vegetables, like broccoli). These give the most vitamins and minerals to energize your body and heal and prevent strain to the muscles.
   Drink loads of water. Research shows that people who drink and drink and drink water lose more weight and keep it off long term. What's more, it'll up your metabolism to boot.
   

   • In a recent study, a 30% increase (albeit temporary) was seen within 10 minutes of participants drinking 17 ounces of water. And it's best to drink it cold -- your body takes energy to warm it up.
     • And you'll naturally cut out those sugary, empty calorie drinks like sodas and processed juices. That's killing two birds with one stone.
   Consume healthy fats. Dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado is actually good for you. While it's true that eating fat ups your caloric intake like none other, as long as you keep it between 20-30%, it can help you get results fast. That's because it helps stabilize your insulin levels which, if they get too high, can cause fat retention.
   

   • In addition, consuming fat will keep you sated for a longer period of time; eating just protein or carbs leaves you traveling back to the fridge. So as long as they're the good fats, you're good to go.
   Eat often. Your body should never go hungry. When it goes hungry, it likes to cling onto fat and tell you to chow down on that pizza. If you're never hungry, your metabolism is always up and you're never left wanting.
   

   • Eat three standard meals and three snacks, equaling six times a day. Concerned about overeating? Don't be. Because the foods you'll be piling on are high in fiber, protein, and nutrition, you'll be sated with smaller amounts.

The Six Pack Workout

1. Keep it varied. You don't want your body to get used to your workouts. Once something becomes easy, step it up a notch. Constantly challenging yourself is the only way you'll see results you've never seen before.
   

   • Each time you exercise, make sure to target different muscle groups. Do somewhere between four and eight moves and don't repeat the same moves the next day. Keep your muscles guessing by constantly changing up your routine. But, as always, check with your doctor if you're 45 or older.
     
     Exercise your core muscles. Once the fat on top of your abs is gone, you'll need washboard abs to be underneath. In the comfort of your home, you can exercise your core muscles -- it helps posture, too!
     

     • The plank: You can't just focus on what's on top -- it's what's behind your abs too -- your back! And doing the plank works both. With your forearms on the floor and your toes into the ground, lift up your core and thighs off the floor. Make sure your elbows are in line with your shoulders. To do it right, keep your butt and abs flexed.
     • The reverse crunch: Upper abs are easy; it's the lower ones that are hard. This exercise is much like a crunch, but with your feet in the air. To start, put your arms at your side, keeping your palms down. Place your knees over your hips, using your abs to place your body. Instead of moving your head toward your knees, move your knees toward your head. Hold your knees briefly as close to head as possible and then lower them back towards the mat.
     • The Bicycle: This exercise targets your back and sides, in addition to your upper and lower abs. Lie on a soft surface like a yoga mat and make a pedaling motion in the air. Alternate raising shoulders toward the opposite knee. Make sure to work both sides evenly. 2 sets of 12 reps is a good place to start.
     Start weight training. If you're going for a six pack, you'll need strong pecs, shoulders, and back too. Your entire body needs to be on track, not just your abs.
     

     • Wood Chop: Using a free weight or medicine ball, kneel down on one knee. Lift the weight up, with both hands, over the shoulder of your leading foot. Lower the weight to the other hip, hold, and bring back up. Always make sure your entire body is facing forward. Aim to use a weight that fatigues the muscle in 12 reps.
     • Trunk Rotations: Working with a dumbbell or medicine ball, get into a sitting position, knees bent and feet flat on the floor. Lean back slightly to engage your abs. Bending at the elbows, hold the weight close to your core and twist from side to side. Pause at the end of each rotation.
     • Dumbbell fly: Grab some free weights and sit on a stability ball. Walk it forward until it's your head and upper back that are balancing on the ball. Push the dumbbells up and out, directly above your elbows. Swing out and back in, slowly. Keep your abs flexed at all times and your arms loose, not locked.
     Blast fat with cardio. The absolute quickest way to get rid of fat is cardio. While it's important to do cardio and it's important to work with weights, it's most important to do both in tandem. You need to burn and blast away the fat to see the results you want.
     

     • This doesn't necessarily mean running. Swimming, boxing, cycling, and tennis are also great alternatives (amongst many) if you don't feel like hitting the concrete.
     • Consider high intensity interval training. Most studies have shown that the benefits of cardio are amplified when done in intervals. Work out as hard as you can for 30 seconds, relax for a minute, and repeat 9 more times. And you'll get your workout in super quick.
      Enjoy your 6 pack!

How to Make a Workout Plan

It's very easy to start working out, but to achieve your desired goals, a blueprint for success must be forged. Read sources & citations if you don't have the time, we have included a workout plan builder app for you to use. For now, prepare to make a plan like the legends in Bodybuilding.

In this article, we will show you how to write a complete workout, nutrition and even supplement plan for ongoing gym success. First up, we're going to explain the main ways of organizing your routine. For example, you can do the 2 body part a day routine, split workout plan (workout every 2 days), or exhaust every body part daily like a chain smoker attempting a one off cross country track.

 Research & decide your routine type and exercises. Once you've figured out the appropriate routine type, research and choose the body parts for your chosen days. For example, on day 1 (Monday) you do a 2 muscle a day routine consisting of chest & triceps exercises.

Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay. Note every increase and failures in the plan and work on improving your weaknesses.

To progress in weight with most exercises, start out on 3x12 reps the first week, increase to 3x13 week 2, 3x14 week 3 and 3x15 week 4.

Increase the weight on week 5 and drop the reps back down to 12. For body weight exercises such as pushups and dips, wear a weight vest/belt and add weight.

Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range. Furthermore, training in the 8-12 rep range is recommended for hypertrophy training, which will only encourage further muscle growth and tone.

Start a Diet. Unfortunately, over 60% of people who start training quit the 2nd week. This is due to seeing no gains. Fitness experts tell us the facts time and time again but still, it's ignored time and time again. Anyhow, we will stress it one more time. Make a diet. And stick to it. If you're overweight (i.e., endomorphic body type), you must cut your fat intake and glucose (sugar) consumption to near 0%. This means no junk foods high in glucose and sodium (salts). Go for foods high in protein, low in carbohydrates and almost no fat, salt or sugar.

If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk. Eat every 2 hours and make it clean and big. This will make you gain clean bulk (muscle), the most desired body.

Optional Supplementation. Supplements are currently at a peak of popularity in today's markets. Some believe they work, some don't. In our opinion, they are supposed to be just as the name intends, to supplement. If you are having a hard time consuming enough protein, carbohydrates, minerals vitamins, essential amino acids etc, only then would I approach supplements.

Choose the Right Workout Clothes

While many people want to look good while they exercise, your workout clothes should be less about fashion and more about comfort and fit. What you wear can impact the success of your workout. Some forms of exercise, such as biking and swimming, will require specific pieces of clothing. For general workouts, it is best to wear something that fits well and keeps you cool. Choose the right workout clothes by considering fabric, fit and comfort.

Choose a fabric that provides wicking. Look for a synthetic fiber that will allow your skin to breathe by wicking--drawing the sweat away from your body. This will help keep your body cool while you exercise. Polyester, Lycra and spandex work well.

Look for clothing that is made from polypropylene. Some lines of workout clothing will contain COOLMAX or SUPPLEX fibers, which can help you manage your body temperature.
Wear cotton if you do not anticipate sweating a lot. Cotton is a soft, comfortable fiber that works well for light workouts, such as walking or stretching. When cotton becomes sweaty, it can feel heavy and cling to your body, so it would not work well for more intense or aerobic activities.

Choose good brand clothes with specific workout technology (not just a generic polyester). Reputable brand clothes such as Nike Dri-Fit are generally of a higher quality than a generic brand.

Getting the clothing to fit well

Pay attention to fit. Depending on your own body image and personal style, you may prefer workout clothing that is loose, and covers most of your body. Or, you might want to wear fitted outfits that allow you to see your muscles and curves as you exercise.

Tailor your attire to the specific activity. If you are running or biking, do not wear long pants that might cause you to trip or get stuck in the pedals. For yoga and Pilates practitioners, avoid clothing that will not move with you during different poses.

Incorporate supportive undergarments into your workout wardrobe. Women should look for a good sports bra that offers support and flexibility, and men will want to look for a protective cup if they are playing contact sports as part of their workouts.

Choosing clothing

Choose clothes that you find attractive. While function and fit are the most important elements, you want to feel good while you are exercising, otherwise you might be tempted to cut your workout short.

Choose clothes according to your needs. Men can wear shorts with t-shirts for workout and women can wear leggings with tops and t-shirts for comfortable workout. People who don’t like shorts can wear workout pants or flair pants for workout in gym.

For winter season you can use to wear full sleeve t-shirts or sweatshirts for workout which helps to keep body warm and give enough comfort.

Buy a few pairs of branded workout clothes in different colors for routine. Don’t use to wear same color daily. Also buy a pair of good sports shoes for workout. You will feel more active in shoes and they also protect your feet from injuries. Buy few pairs of cotton socks.

Wearing the workout clothing

Layer your workout clothes during colder months. If you exercise outdoors, you will want to add a few layers of clothing during the winter, and even during fall and spring if you workout in the early mornings or late evenings. Wear items you can easily discard as your body temperature heats up during your workout.

Wear the appropriate footwear. Runners, tennis players and trainers will want to choose a workout shoe that protects their bodies and boosts performance. Make sure you wear a comfortable athletic shoe that supports your feet and ankles.

3 Ways to Fight

A fight is a confrontation in which two or more people compete for dominance and respect. Though backing away from a fight is usually your best option, if you have to fight, then you need to know how to defend yourself and how to attack your opponent at the right time. Whether you're fighting on the street or fighting in controlled environment, knowing how to assume the correct stance and to target your opponent's weakest areas can save your life. If you want to know how to fight, just follow these steps.

Fighting Dirty

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   1
   Kick your opponent where it hurts. If there are no rules in your fight, then your only goal should be to win. If you just want to win a fight, then you don't have to follow Fighting Etiquette 101 -- just try to get your opponent to be hurt, crippled, or to fall to the ground, giving you enough time to get away. Here are some ways to do it:
   

   • Knee your opponent in the groin. This is guaranteed to stop him in his tracks.
   • Low-kick your opponent in the groin, knee, or abdomen. Kick him using the bottom of your foot. Just make sure to do it quickly and to stay on balance -- you can easily be thrown off your game while you're kicking.
2. 
   2
   Attack your opponent's face. The face is another highly vulnerable place to attack. Hurting your opponent's eyes, nose, and face can be a great way to cause great pain and to slow down your opponent tremendously. Here are some methods to try:
   

   • Headbutt your opponent's face. Use your forehead to slam your opponent across his nose. This can break his nose if you do it the right way.
   • Poke his eyes with your fingers. This can cause excruciating pain and can blind and disorient your opponent for enough time for you to escape or cause more damage.
   • Punch him in the nose. This is a highly-effective place to cause some serious damage.
3. 
   3
   Go for the neck and throat. Hitting your opponent's neck and face is guaranteed to stop him cold, if only for a short period of time. If you really want to cause some harm, try these indelicate moves:
   

   • Punch your opponent in the back of the neck to make him black out temporarily.
   • Punch your opponent in the middle of his throat to cause damage to his airway.

Fighting Offensively

1. 
   1
   Get in fighting position. If you want to fight, you'll need to be in the fighting stance. To do this, just spread your legs about shoulder's width apart and bend your knees slightly so you're not standing completely upright. You need to stay balanced so you don't get thrown to the ground. Stay loose. Bounce slightly as you adjust your position by taking small steps, and keep your hands up to shield your face.
   

   • Clenching your teeth will make you less likely to get a broken jaw if you're punched.
2. 
   2
   Punch your opponent. The first thing you have to do is make your fist the right way. To make an effective fist, fold your four fingers downward into your hand and place your thumb on the outside of your fingers -- not on the inside, unless you want to break your thumb. Punch your opponent in his nose or stomach to cause some serious damage. The simple straight punch is best for untrained fighters. Here's how you do it:
   

   • Keep your elbow bent at a 30-45 degree angle in front of your face, and keep your hands up at all times.
   • Extend the fist along with your elbow and shoulder, straightening your arm.
   • Push your weight through your shoulder and into your arm, connecting the punch at the peak of your extension to get the most force for your hit.
3. 
   3
   Attack first. Once you've gained your footing, don't hesitate. Throwing the first punch is much more likely to throw off your opponent and will give you the dominant position in the fight. Don't spend too much time stepping around your opponent or trying to get in the perfect position. Instead, punch him once you have a clear shot.
4. 
   4
   Adapt your strengths to the fight. Use the beginning of the fight to get an idea for how your opponent performs. Base your own fighting objectives on your strengths and his or her weaknesses:
   

   • If you're taller, try to keep your opponent at a distance. Your longer limbs will allow you to strike over a distance that your opponent can't cover.
   • If you're shorter, hurry up and get close. They'll try to keep you at a distance to use their height to their advantage.
   • If you're faster, get in fast, strike fast, and get out fast. Do your fighting in effective bursts.
   • If you're slower, keep it simple. Make the opponent come to you, as opposed to chasing them.
   • Know your strengths, and use them at the right time. One calculated move far outweighs a dozen uncalculated ones.
5. 
   5
   Fight off your opponent if he's holding you from behind. This is a position you want to get out of as quickly as possible, before your opponent gets you on the ground and dominates you. So, here are some moves to try to incapacitate him and turn back around in the right direction:
   

   • Stomp on his instep. Land your heel as hard as you can on the instep of your opponent's foot and wait for him to yelp in pain.
   • Do the backwards headbutt. Fling back your skull until you hit your opponent's nose. He'll let go of you after you've done the damage.
   • Wring his fingers. Instead of grabbing his wrists, put your hands around all of his fingers and wring them until he gives up.
6. 
   6
   Conserve your energy. Concentrate your energy in your moves, and don't make so many moves that you tired yourself out halfway through the fight. Some opponents will try to make you "dance" so that they can attack once you're exhausted. Be prepared to practice 'Aikido'. Taking a few punches whilst protecting yourself can exhaust and mentally defeat your opponent.
7. 
   7
   Never look away from your opponent. Never ever look away from your opponent. Sometimes your opponent will do nothing if you look away but more experienced fighters will use that situation and may knock you out.
8. 
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   Fake an attack. Every time you attack, you become vulnerable. If you punch, for example, that arm is no longer available for defense, and the opponent might block the punch and go for your now vulnerable spot with the other hand. If you fake an attack, however, your opponent will respond with a counterattack and become vulnerable. The key is to convince the person that you will make a certain move, and to anticipate how they will respond.
   

   • You can mix fake attacks with real attacks so that the opponent becomes confused and can't predict whether you'll follow through with your moves.

Fighting Defensively

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   1
   Take a punch to the head. Though not getting punched is your best option, if you're fighting, it's likely that you will get punched at some point, so it's better to know how to avoid it. To take a punch to the head, move toward the punch, tightening your neck and clenching your jaw to minimize the impact. Aim your forehead at the punch, so your opponent ends up hurting his hand instead of hurting your nose, cheek, or jaw.
   

   • Leaning in toward the punch instead of away will actually minimize the impact of the punch, because your opponent will have less time to gain momentum.
2. 
   2
   Take a punch to the stomach. If a punch is coming at your stomach, you should tighten your stomach muscles without sucking your stomach in. If you can, try to move around so you get hit in your sides instead of right in your stomach, which can damage your organs and cause enough pain to double you over.
   

   • Avoid holding your breath or you will literally have the wind knocked out of you. Instead, try exhaling slightly before the punch, which will naturally tighten your stomach.
3. 
   3
   Avoid getting charged and tackled. If your opponent tries to tackle you, then he'll come low to the ground and will wrap his arms around your waist and hips as he tries to knock you off balance. Don't try to grab his head, though this may be tempting. Instead, move your hands forward and grip his hips or upper body, trying to push him away.
   

   • After that, you've created enough distance and regained your balance, so you can try to kick your opponent in the groin or stomp on his feet.
4. 
   4
   Avoid the chokehold. If your opponent is on your back and has you in a chokehold, don't try to bend your knees and toss him over your back. This will actually tighten his grip and it could cause some serious damage, especially if you're not strong enough to hold his weight. Instead, turn the choke by grabbing the opponent's arm that's around your neck, tilting to the side to create some space between the two of you until he slides sideways off your back.
   

   • If you tilt sideways enough, you may even make your opponent fall to the ground. Once you've got him down, you can try to pin him to the ground on his back.
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   5
   Know what to do if you're knocked to the ground. If your attacker has you on your back, don't turn away from him and try to get up. Looking away from him is a way to guarantee that you will be hit right away. Instead, keep looking at your attacker and raise your legs, trying to kick him as hard as you can to his shin, knee, or groin. If he's low to the ground, go for his face. Once you've caused enough damage, you can pop back up.
   

   • Once you've kicked or hurt your opponent, making him spring back, roll to the side and then use your arms to support your body weight as you regain your footing.
   • Continue looking at your opponent, even when you try to get up. You may think he's hurt, but he can come right back at you while you're still struggling to stand.
6. 
   6
   Don't let your opponent pin you to the ground. If you're on the ground with your opponent, you need to prevent him from mounting you, or getting on top of you at all costs. Get on your side or belly -- your chances of escape are better than if he has you pinned on your back. Once you've assumed this position, try to scramble as fast as you can to get up and away.
   

   • If he has you pinned to your back, he'll be easily able to pin you down and punch you in the face. Avoid this maneuver at all costs.
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   Yell. If you want to get out of the fight as soon as possible, just yell your heart out as you're fighting. This makes it much more likely that someone will come along and scare off your opponent, thus bringing you to safety. Even if you're in a place that feels deserted, try yelling as loudly as you can anyway, in hopes that someone will come along. Yelling will also throw off your opponent because he won't expect you to yell in the middle of a fight.

How to Begin Mixed Martial Arts

Mixed Martial Arts (MMA) is a full contact combat sport, known also as cage fighting or ultimate fighting. The main features of MMA are its exciting combination of striking and grappling techniques from standing or seated or ground positions, allowing a range of sports persons with fighting training to compete.

While the sheer physicality and potential for getting hurt involved in MMA workouts are not to everyone's liking, done well they can be an excellent workout, a lot of fun, and if you're really good, it might even be a career. If you're interested and keen on giving it a try, at the very least you'll find out whether it's for you or not, and at the most, it's likely you'll enjoy the experience.

Steps

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   Consider what you want from getting involved in MMA. Do you want to fight in a cage or ring? Do you want to get a good workout and learn basic fighting skills? Do you want to mainly grapple, or go full contact? Although you can always change your mind later, it is important to think about your end goal before you really get into your training, as this will guide your choices and your own limits. Importantly, what is your current martial arts background? Any of the following martial arts backgrounds form a great basis for getting involved in MMA:
   

   • Karate, muay Thai, judo, catch wrestling, amateur wrestling, and Brazilian jiu-jitsu.
   • And common techniques or moves that are useful for MMA include: boxing,kickboxing, kneeing, punching, elbowing, footwork, clinching, take-downs, throws, striking, wrestling, submission holds, etc.^[3] You may know some of these already or you may have to be prepared to learn a much wider range of martial arts techniques if you're fairly new to any martial arts.
2. 
   2
   Talk to people you know who train in MMA. You may be very surprised to find out how many people around train in some form or another of MMA. These people can be very good sources of information regarding different schools and their training methods. Some schools are very serious, training people to fight at the amateur or pro level, while other schools are more relaxed. Ask them why they prefer one approach over another, to help you make up your own mind as to what you prefer.
3. 
   3
   Visit a few schools or classes. Most reputable schools will let you sit in and watch a class. Pay close attention to teaching methods, as well as the interaction between fighters. If you like what you see, ask the class instructor if you can come back for a trial lesson, usually free or very cheap. It is important for the instructor to assess your abilities and to place you in an appropriate beginner's stream when first starting, as you'll have a lot to learn.
   

   • Find a school that you like, with people you like. You're going to get very close and swap a lot of sweat. Don't be afraid to go some place else if you are not happy.
   • Find out about what you're going to do in classes. This is very important! There is a chance that you will get hurt, even during your first class. Are you prepared mentally and financially for this? Be sure that you are, and keep in mind that other people besides yourself may be affected if you are injured. Ask all you can about the classes and what ways that the school tries hard to ensure that beginners can learn without injury, etc.
4. 
   4
   Get your gear together. You'll need to consider both clothing and protective gear.
   

   • In terms of basic body clothing, men tend to wear shorts and t-shirt, while women wear sports bras and shorts.
   • In terms of protective gear, it is important for men to wear groin protectors, and for all fighters to wear a mouthpiece. It's very important to properly fit the mouthpiece, so if you're not sure how, ask someone to help you.
5. 
   5
   Attend your first class. You'll probably be a bit nervous, and you'll likely be fired up to prove yourself but there is no need to feel this way! Don't be nervous about how bad you will look; everyone was a beginner once. Try to fit in, and just take in the experience.
   

   • Relax. The biggest mistake that new people tend to make is that they do not know how to relax. Don't think that you're going to be great the first day, or that you need to submit someone to show that you belong. When you "go too hard", all you're going to do is wear yourself out, and probably get yourself or someone else hurt.
6. 
   6
   Focus on breathing properly. Unless you have wrestled, sparred in martial arts or boxed before this experience, you're probably not ready to know how it feels to have someone punch or kick you. You're probably not ready to have someone lay their body on your chest, taking your breath away. The key is to maintain long, steady breaths. Many people forget to breathe, depriving themselves of the oxygen their body and muscles need to work. Find yourself a good instructor who will take you through the breathing requirements and talk about reactions and expectations before you're actually subjected to them. Question instructors who do not do this for beginners.
7. 
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   Listen to everything, especially the small details. The majority of what you'll learn is based on technique. If you do not learn good technique from the outset, you will always have problems with your fighting skills. Learning MMA often means making very small adjustments to what you're doing and already know from your other fighting experience, but be open to these changes because in MMA, they make all the difference in the world. Too many people think that they do not have to pay attention to the small details. After a while, these people become frustrated and sometimes tend to quit because nothing they do works.
   

   • Learn the MMA lingo. There will be a lot of new words and phrases for you to grasp initially. It's a good idea to borrow books on MMA, or to do some online reading, so that you're aware of what all the terms mean and of any special abbreviations, exclamations, and fight talk.
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   8
   Finally but importantly, learn when it's appropriate to tap. "Tap" is MMA speak for "quitting or giving up". And as a learner, knowing your limits is a sign of strength and smarts, not a sign of weakness. Pushing yourself too far, too beyond your skills-base will get you hurt and may put you off continuing with MMA. When something hurts, or you feel yourself about to be hurt, tap! You aren't tougher than everyone else. Many MMA techniques only take a very little bit of movement to go from pain to serious injury. There will always be someone there, maybe much bigger or much smaller than you, who can hurt you. Swallow your pride, and remember you are ultimately there to learn. In time, your strength, skill, and MMA prowess will grow considerably; until then, keep self-preservation foremost in your training mind.