In my opinion that’s the key reason why some people fail to get results. Working out is supposed to be fun - that’s how your brain works. Your brain will think what you are doing is valuable if you’re really enjoying it. So if you are enjoying every minute of your workout, it will get the message. And the message is - start building muscle.

So instead of exercising your power of will, find a sport that nurtures your body, and gives you fun moments at the same time. There are so many ways to keep yourself fit, that there’s got to be one that you will enjoy. And if you are already enjoying your workouts - then you don’t have any problems with your motivation, do you?

My theory is that we don’t want change that bad. In fact, I don’t think we want it at all. It’s stressful to change. We would much rather change our partner than our environment. Why is that? Because then it’s all about us, men. And we like it that way. And besides, we are never the ones who are having a problem reaching orgasm. So why should we even make an effort?

You know, you are maybe not even aware of what goes on in your head. We are lazy beyond belief, and we will make excuses and not take action. I’ll make it easy on you, and I’ll give you plenty of ideas on how to get more excitement out of your sex life.

1. Get a sex toy. There are plenty of places to get adult toys online. A sex toy is plenty of fun, and it will improve the intimacy between you and your partner. It’s normal to be nervous at first, but then again… it’s worth it.

2. Go to your office and do it there. Yeah, it’s old, but it’s proven to work. You know what happens after that? You start to associate your workplace with sex. You will find yourself more passionate about your job than ever before. That alone is a good thing.

3. A changing room in a clothes shop or the bathroom of a (preferably fancy) restaurant. Again some well known places to have sex. But admit it, you were never really considering doing it. Well, just do it!

You see, it’s all about variety and excitement. When you met your partner, the excitement was at its peak. You were new to each other, and there was plenty to discover. Be sure that there still is plenty of stuff you don’t know about your partner. It takes more than a lifetime to get to know someone. So everytime you think your relationship is boring, think of a way to make it exciting. There will always be a way. Always.

Actually, it is not that hard. You don’t need to be a master cook to make a delicious meal. But keep in mind you can easily become one. Yes, that’s right. Some of the best cooks I know are bodybuilding junkies. You have to love to eat. There simply isn’t any other way.

Nobody gets to eat as much food as people who are working out every day. Three workouts per week is also quite a lot. When you put in consideration that your body needs to recover from the workout, you still need tons of food to satisfy your body. At this point, learning how to cook becomes a must. Because in the end you’re either going to be cooking fantastic meals, or you’ll go crazy eating the same foods all the time.

Think of it this way - food is what makes you healthy, food is what makes you strong… food is what gives you energy and supports your life. Return the favor and discover how to cook. Your girlfriend will love you for that.

It’s easy to start. Personally, I just started with the experiments. Go to the supermarket and buy loads of healthy fitness-friendly foods. Then return home and start cooking. Start off with something easy. For example - we all know how to cook eggs. If you don’t, you don’t get to say you’re working out. Because eggs are the finest food for a fitness junkie. And for all the other people of course.

So just put a few eggs in the frying pan and start with the experiments. Chop some vegetables, put some cheese, some butter, your favorite spice… try new things, but within reason.  Your intuition will guide you all the way. You’ll end up with quite a different meal than the usual eggs you used to eat because you have to. And who knows, maybe you’ll like it.

Then, experiment a little bit more - put something different, remove some ingredient, put a different type of cheese, use olive oil instead of butter… whatever. The main goal is to do something different, because when you’re doing something different you are having fun. And this will give you lots of motivation for the next workout.

Experiment with all the plain meals you CAN cook. After you do such experiments for some time, you’ll eventually gain enough confidence to try something new. And after that, the sky is the limit.

Creatine - The famous strength booster, that has been popular for the last 60 years. It comes in various forms, but the safest, most effective (and funny enough - the cheapest) form of creatine is creatine monohydrate. Every day after workout take 5g of creatine along with a glass of water and some carbs. All the formulas that people are trying to sell you work just as well, or even worse.

Protein - The protein powder is irreplaceable sometimes. It is convenient, tasty, healthy and fast-acting. This is just what you need after a workout. It will give you better gains, and faster recovery.

Amino Acids - These are the building blocks of the proteins. They are absorbed in seconds after ingestion, which makes them a great addition to the protein after workout. However, they are relatively expensive. If you want only the best, take both a protein and amino acids. If you want more bang for your money, get only a protein powder.

Glutamine - This is one of the most important aminoacids in the human body. This is why it is a separate supplement. The concentration of glutamine in the human body is crucial to good muscle gains. However, if you eat right, you will have a good concentration of glutamine anyway.

Buying these supplements is optional. You can have good gains without them. However, if you want to gain muscle fast, you are free to get some. These supplements are harmless, although some people don’t share this opinion.

To gain weight, you need to have a lot of energy, while to lose weight, you need to have a deficiency of energy. Energy is not only used to get you through the workout. It is also used to build the muscle itself. So even if you had a solid workout, that doesn’t necessarily mean, that you will gain muscle mass.

So if you are overweight, and you fit the description above, then you have two options. You can either first build some muscle, and then lose weight, or the other way around. We recommend, that you first spend some months on gaining some muscle. The reason for that is, that once you have developed your muscles, they will burn more calories, even when you are not using them.

This basically means, that it will be easier for you to lose weight, and you will even be able to eat more. Of course, you still need to eat only the right foods, but that goes without saying.

So if you want to do cardio, make sure you have enough muscle mass to keep your metabolism boosted. This way it will have a much greater effect, and you will lose weight in a much healthier way. The only reason to do cardio while you are trying to gain weight is to use it as a warmup exercise. Five minutes are enough for you to get ready for the serious stuff.

1. Train properly
2. Allow for sufficient recovery time after a workout
3. Eat the right types of foods

Even if one of the above is missing, you are limiting your potential. Let’s make it clear what each of these means.

Proper training means:

• The right exercises
• the correct technique
• adequate recovery time between sets

Sufficient time for recovery between workouts is nearly impossible to predict. Give each muscle group at least one day of rest. This is the minimum. When you get a feel of how much time is sufficient for you, update your training schedule according to it.

The right foods is for someone else to determine. Depending on your body type, you may need a different kind of diet. However, all trainers agree that you should stay away from sweets, salty food and fried food.

1. Deadlifts are brutally hard. The deadlift, along with the squat are the most physically draining exercises you can find. And since it is difficult to lift, less people actually do it.
2. The deadlift has a reputation of being somewhat perilious. However, with the correct technique, it is a very safe exercise.

Now, if you suffer from a disk herniation or any other type of lower back ailment, the deadlift probably isn’t a good idea. Aside from that, the deadlift is still pretty tough to beat when it comes to building strength and mass.

Although the only way to do a deadlift correctly is to see someone else do it, here are a few tips:

• Your back must be straight.
• Your eyes must be looking up in a 60 degree angle from the floor.
• If you start feeling pain, stop. You are doing it wrong.
• Turn the toes out only slightly.
• Correct any existing imbalance between muscle groups, before you attempt deadlifting.

You need a lot of patience before you are able to deadlift correctly. And lots of power of will to keep on doing it.  If you succeed in both these tasks, it will pay out big time.

Back in the early 1940s, Sheldon studied the photographs of more than 4,000 college-age men. Based on his findings, he was able to identify several different body types. Later he consolidated them, reasoning that everyone could be classified as some combination of the three we use today.

Ectomorphs: They exhibit low levels of strength and size prior to training. They have relatively low levels of body fat, and small, narrow bones. They experience low levels of strength prior to training. However, they excel at endurance sports. This is a result of the higher-than-average proportion of slow twitch muscle fibers. They have fast metabolisms, which prevents them from gaining weight easily.  According to Sheldon, ectomorphs are introverted, socially anxious individuals, who tend to excel at mental tasks.

Mesomorphs: They are considered to be very genetically gifted individuals. They exhibit low levels of body fat, and impressive muscular development, even prior to training. Their thick bones are more conductive to building muscle. This gives them an advantage in strength and power sports. Sheldon said, that most mesomorphs are outgoing, adventurous individuals with action-oriented mentalities.

Endomorphs: It is considered to be the least desirable of all body types. Although they are strong in nature, they have a difficult time losing weights. Sheldon believed endomorphs to be focused on food and pleasure, rather than physical activity. They have more easygoing personalities.

1. Whole body workout

Pros:
- You can do the workout when you can. Skipping a workout is no big deal.
- A wholistic approach to bodybuilding. You get a balance between the muscle groups.
- Strength gains are better than if you train different muscle groups in different workouts.

Cons:
- Not the best type of workout for begginers
- Muscle mass gains are weaker

2. Muscle group training

Pros:
- You can train the weaker muscles more
- You can stress muscle fibers, that you wouldn’t be able to otherwise.
- You have more time to rest
- You can train harder

Cons:
- Skipping a workout is very bad. You don’t get another chance to train the same muscle group for another week.
- You don’t develop coordination between muscle groups. This is done with compound exercises such as deadlift and squat.
- Lower hormone levels, and weaker anabolic effect

In conclusion I can just say that I’m a huge fan of whole body workout. If you’re after big gains as fast as possible, then that’s not the perfect choice for you. However, if your main goal is health and functionality - then it’s perfect for your needs.