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 By: Zach Couillard So you decided to get in shape? You are probably asking yourself where and how do I start. Well I am here to get you started on the right path towards reaching your physical goals. This article is for the true beginner that is serious about getting into shape. I will admit that when I first started out I had no clue what I was doing and it is hard to find answers so I have come up with the main things you need to know about to get started. Just remember we all have to start somewhere (it can be hard and grueling), but through hard work and perseverance you can reach your physical goals.
Yes I know it sounds cheesy but motivation can push you beyond your physical limitations and it can be the difference between burning out in a week and becoming what you always wanted to be. The best way to get motivated is to set a goal and stick with it. Make sure you do whatever you need to do to make it happen. Another good way is to keep a workout log and watch your progress over time to keep you motivated over a long period. Once you have the motivation you will be set up to succeed and it will make sure you give all you can to training.
In order to decide what type of exercise and diet routine you need you have to figure out exactly what you are aiming for.
Mass training involves a special workout that contains lifting heavy weights at low reps and diet that is super high in protein, carbs and calories. I recommend for anyone a three day a week workout because it gives you plenty of training time and plenty of time to recover. Below are two, 3 day a week, routines that have worked well for me.
 Workout 1
Make sure you don't work the same muscle group more then once a week with exception of abs.
Many people say that they can't lose weight due to their slow metabolism but there are ways you can jump start your metabolism such as eating 5 meals a day. When dieting, cut your calories and watch your carbs. Also make sure you eat plenty of protein. I would also suggest plenty of dairy products because it can help you lose weight and is a good source of protein. I suggest if you are a beginner to ease into cardio (for example the first week do 4 sessions a week of 20 minutes and each week increase as necessary).
When training for strength I recommend that you do heavy weight but not too heavy. Remember, you should be able to do 4 sets of 8 reps comfortably without hitting failure. Make sure you take in a lot of protein with an equivalent of at least 1 gram of protein per pound of bodyweight.
It is also important to keep proper form. So don't try to impress people with stupid lifts that could just get you hurt.
I am not advocating the use of hard supplements for teens but there are supplements out there that are safe and effective. I would recommend glutamine, whey protein, and multi vitamins.
Don't overtrain because it will not do anything except injure and tire you out. For beginners keep workout sessions an hour or less so your muscles have a chance to get used to intense activity. Don't try to impress anyone with heavy lifts and focus on keeping all your exercise in proper form.
And finally keep your protein intake to at least 1 gram of protein for each pound of body weight and get plenty of rest because this is when your muscles recover. Train safe because you don't want to lose the progress you have made.
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Motivation
Losing fat and toning is a unique process because it combines different types of 
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