Water is your life source and you couldn’t live without it.

• You should drink at least 2 liters (6-8 glasses) a day. More in hot weather or after exercise
• Being dehydrated by even 3-4% can affect your physical and mental performance up to 30% or more! Your brain is made up of 85% water
• Water can boost metabolism which increases weight loss
• Water flushes out the bad toxins in our body making us feel better
• Water keeps your skin, hair and nails looking good and healthy
• Water helps lubricate your joints
• Water can help suppress appetite which is useful on a diet, it makes you feel fuller
• In cooler temperatures, a loss of 25% of your body weight in water will probably be the end of you. At a temperature of 90 degrees Fahrenheit and if you are at 15% dehydration you probably won’t survive either.

Basic Bodybuilding Rules

1. Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)

2. If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.
3. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)

4. Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.

5. Take a mult-vitamin and multi-mineral.
6. Supplement your diet with high quality protein.Whey protein is the best)
Get 1 gram of protein per pound of bodyweight per day.
Spread out this protein over the 5-6 small meals that you are going to eat.
7. Try creatine monohydrate.(I get a great pump with this supplement and it makes me feel stronger)

8. Stay away from Junk Food.
9. Take one day per week and eat what you like.(Don’t go crazy)
10. Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)
11. Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)
12. Don’t forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.
13. Workout large muscles first (Legs, back, chest) before smaller muscles.
14. Don’t throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)
15. Try stretching.(After your workout so that you are already warmed up, it helps recovery)
16. Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
This also helps with boredom.
17. Keep your workouts to no more than 1 to 1 1/2 hours long.
18. Get a workout logbook for tracking your workouts, cardio, meals and supplements.

19. Get in some cardio work if you want to loose fat and help your cardiovascular system.
A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.
3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)
20. Visualize your workouts going great. Checkout visualization here.
21. Make sure that you get adequate sleep and rest. (This differs from person to person)