Challenge yourself.

The only way to change something about your body is to give it a reason. You can't just tap those love handles and ask them nicely to disappear or your arm's to grow by doing the same weight for years and never breaking a sweat. If you want to change, you need to go above and beyond. The harder you try and the better you support the effort with a great diet, the better and quicker your results.

You want to lose a few pounds? Give your body the reason by reducing the calories it gets and increasing physical activity, which will force your body to turn to its stores of fat to meet the demand. You want to gain a few pounds, give it the reason by working out harder than ever. You should look like you were chased by lions after you get out of the gym! Covered in sweat and shaking. Then you must eat! Add the best 1000 calories you can to your daily diet. 1.25 grams of protein per lb of body weight.