As the population of America continues to grow in obesity, fitness is taking a boom as well. More people are trying to get into great shape, but don't know the proper steps in order to do so. Having a jaw-dropping body is not as hard as it seems to be. While most people want a lean and muscular physique, they lack the basic knowledge on exercise, proper diet and supplementation.

In order to drastically change a body, there are a few essential steps that have to be taken. As long as a person stays dedicated and motivated, they will achieve their goals. There is no need to waste money on fat burners, test boosters, or other fraud supplements that many companies promote as "vital." Instead of buying these supplements, people should be doing research and finding out how to change their bodies. It's a lot simpler than they realize, but most don't know that.

Nutrition is the most essential part to building a great physique. Whether trying to lose fat, build muscle or maintain the same body type, eating correctly goes a long way. It is more than eating fruits, and vegetables, and staying away from foods that are fatty and fried. The body works as a machine, and in order to properly fuel the machine, food has to be measured out into carbohydrates, fats and proteins. The process of this is called "if it fits your macros."

Furthermore, diets are very important for a multitude of reasons. Muscles will not grow without fueling the body properly. As stated by Mike Matthews "Some people say it's 70 percent of the game, while others say its 80 or even 90 percent. Well, I say it's 100 percent." (Matthews 75) Diets can be boring, and the hardest part to building a great body, but they are going to make a break a great physique. Without properly counting the amount of macronutrients, known as calories, carbohydrates and fats, that are consumed, improvements will be minimal at best. Many believe that if you drink protein shakes day after day, then their body will change, but it is much more complex than that.

Accurately counting the macronutrients is complex at first, but becomes a routine after a short while. Its two simple steps, but many people believe its much harder because they realize they have to keep track of the amount that they eat. How can people who disregarded nutrition labels and serving sizes their whole lives now learn to calculate everything they take in? First they have to figure out how many macronutrients their body needs. This is done by calculating body mass index (BMI), body fat percentage, height, weight and age. Right away people give up because it sounds to difficult, but it isn't. One visit to a doctor can figure out all of these, and give a basis of where to start in terms of food intake. Next step is figuring out the amount of energy they need to burn. If they want to lose weight, or gain weight, their bodies still burn through the macronutrients and over time the amount must be manipulated in order to reach end goals.

Hydration is another essential step while trying to build muscle. Water is one of the steps people forget about and wonder why they cannot grow. Muscles are composed of over seventy percent water and cannot function without it. Keeping hydrated is very important because without it, muscles will not get their "pump". Drinking water at all times is very necessary, because becoming thirsty happens after the body is already dehydrated. The most important reason to keep hydrated is to prevent organ, muscle and bone damage.

Many people who are clueless about muscle growth and weight lifting claim you are taking "steroids" if you buy supplements. Anabolic steroids are known as a form of cheating in sports and lifting because it is supplying the body with a synthetic form of testosterone. It is commonly referred to a "juice" or "roids", and it is injected, taken orally, or as a cream. Society looks down on steroids because many people abuse them causing terrible effects. Although I do not recommend them at all, there are some positive effects from steroids. While taking steroids via injection, the results will be more drastic and harmful. The positive effects include muscle enlargement, fat loss, stamina increase and tissue rebuilding. Muscle mass will increase very quickly when taking steroids because of the increase in testosterone. The body will recover much quicker, allowing for muscles to be worked more often and to farther limits. While taking steroids, there are many side effects such a increased body hair and a deeper voice. People who abuse steroids without a medical need for them have many short and long term effects affecting them physically and mentally. The negative effects are the most important to look at, because they discourage people to take them. Short term effects consist of paranoia, mood swings and severe acne, while long term effects are heart enlargement, liver failure and kidney damage.

Although steroids are very harmful to the human body, there are many other supplements that are extremely beneficial. One of the most talked about supplements is creatine. Many people argue it is cheating to take creatine because it gives a great boost but that is an argument for another time. The bottom line is, it works. It has been proven by scientists that giving your body five grams of creatine daily will increase the body's energy level. There are many upsides to creatine including that it is safe to take in moderation, but there are also side effects. In some cases, it causes stomach pain and in others muscle cramping and nausea, but in most cases the side effects are kept to a minimal. Another very beneficial supplement to our diet is protein powder. The body needs anywhere from one and a half to two grams of protein per pound for males, and roughly one gram per pound for females. This is a great supplement because many people struggle to get such a large amount of protein in from food. This allows for a simple shake that contains water and powder to give a nice boost. There are no severe side effects from protein except an upset stomach. Branched Chain Amino Acids (BCAA's) are a supplement for more serious weight lifters. People who lift five to seven times a week benefit very well from BCAA's. These amino acids are compiled of Valine, Leucine, and Isoleucine. As mentioned from Examine.com "BCAA supplementation, for people with low dietary protein intake, can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes ...  BCAA's are important to ingest on a daily basis, but many protein sources, such as meat and eggs, already provide BCAA's. Supplementation is unnecessary for people with a sufficiently high protein intake (1-1.5g/kg a day or more)." (Examine) BCAA's are taken as a powder mixed with water in most cases. Many people decide not to take them because they are uninformed about the benefits such as boosted adrenaline and metabolic rate. There are very little side effects to BCAA's and the one most often seen is a movement disorder called tardive dyskinesia. (Webmd)

Many supplements will cost a lot of money. The best way to find out which are the ones to take is by doing research and talking to a reliable personal trainer or nutritionist.  Cheaper alternatives can be found online from smaller companies. Larger retail stores will charge plenty for low quality supplements, that are "name brand." Buying in bulk is also a great way to save money. Online there will be very many sales and when bought in bulk, it comes with free samples. Lastly, taking too much of any supplement is never good. It can harm the body and cause for terrible side effects. Read the nutrition labels and instructions before using them.

Learning about supplement and vitamins is the most important step before buying or taking them. There are many different types that people will promote and it's hard to realize whether they are reliable sources. For example, when I walk into GNC, a supplement shop, instantly a sales representative comes over to greet me. From there, they always ask what I am looking for in my results. Over the years I have learned to tell them I know what I am looking for, but thank you. Many new customers do not realize this. They tell the employees everything and all of a sudden, the employee tells them ten things they must buy. They claim that is what helped them get their physique, and that although its expensive, it is worth every penny. These employees aren't required to have any degrees in the field of medicine, and act as if they are doctors. A big problem with these popular retail stores is the products they carry because they don't regulate them through the FDA. The customers are tricked into buying many items they cannot pronounce, and do not need. They could have saved hundreds of dollars per year by making a simple phone call to their doctor and asking what they should be taking. Another good route to take is to do online research from reliable websites. Scholarly sources are always a good start, and Examine.com is too. Many famous and certified trainers recommend this website to their clients because it uses science-based evidence. The website is a great tool because it recommends supplements, gives the positive, negative and side effects of each supplement, and explains how it is taken. Using examine.com is simple and made to give the viewers an idea of what they are thinking of taking, and if they should take it.

Exercise is the next most important aspect of muscle growth behind nutrition and hydration. There are many different forms, and they range from weight lifting, to distance running, to Zumba classes. Each type of exercise suits the body type one is looking for. Weight lifting helps to build muscle and put on size. Its is one of the best ways to build muscle growth and will give the quickest results. Running and other cardio types are great for fat loss and improved health. They test overall willpower and the ability to push the body to its limits with a fast beating heart, and sweat dripping down. Zumba classes are great for getting someone motivated to get in great shape and push themselves in a different approach. They are offered at many gyms, and are different from most classes. Zumba usually comes included in the monthly price, and is for everyone. Any skill level is accepted in these classes, and age ranges from elementary aged children, to grandparents.

As new generations are growing older, laziness is more common. Physical activity is becoming less important to children and teenagers, and staying inside to play video games and search the internet is increasing. Many parents fail to inform their children how important it is to stay active and this is because they have become lazy themselves. They have forgotten what it is like to play outside, go for a run or hike through the woods until the sun is setting. The benefits of physical activity need to be taught to children at a young age. These benefits help children stay away from obesity in a nation that has rapidly increasing rates of obesity. Another benefit is it helps the cardiovascular system. The heart becomes stronger and is less sustainable to strokes and heart disease. Also, it relates very well to getting a great body because it helps the whole body. Research shows that the muscles, joints and bones all benefit and get stronger due to daily physical activity.

The most important form of exercise to get a muscular physique is weightlifting. It helps to burn fat, gain muscle mass and improve the bodies overall health. Research has shown that weightlifting works so well because when targeting a muscle, it tears the fibers and with proper nutrition and rest, the muscle grows back larger. After this process is repeated over a long period of time, the muscles grow substantially and the body starts to change. When lifting, there are main muscle groups that when targeted, improve the body most. These muscle groups are the back, chest, biceps, triceps, shoulders, trapezius, core and legs and there are many different movements that can be done to improve each.

When lifting the back, many key exercises that can be lifted are compound movements. A compound movement is a lift that targets one muscle group, but also works others. Many back workouts also work the biceps, making them great muscles to group together when lifting. To properly shape the chest, it is important to hit compound lifts, and also isolation lifts. Isolation lifts are movements that target just one muscle and puts stress on it. Doing these movements is perfect for shaping the muscles instead of putting on size. When it comes to the shoulders, triceps and trapezius, they are the best combination to work together. Many shoulder workouts hit the trapezius, while the others hit the triceps. Most of these movements are compound, but they also help to shape the muscles. Legs are a difficult muscle group to understand. There are many muscles in the leg group, and it is hard to decide which to group together. A majority of bodybuilders believe the quadriceps and calves should be worked one day, and hamstrings and glutes another day. Personally, I recommend whatever is most comfortable.

A big discussion when putting on muscle and getting lean is how many reps and sets to do. Experts claim that high reps and light weight works best because it pushes the muscles past failure. Other experts claim that low reps and heavy weight is good because it puts size on. Personally, I believe a combination of both works the best. Everyone is completely different, and I am aware of that. For me, I believe both work because for compound movements, the sole purpose is to put on size. I go very heavy with three sets of four to six on these movements such as bench press for the chest and squat for the legs and core. Lighter weight works better for me with isolation movements because it decreases chance at getting any injury when only one muscle group is targeted. I don't agree with people claiming that lighter weight burns more fat. To burn more fat, nutrition is key and also cardio.

Cardio is great for getting leaner. Along with a diet, it works very well because it causes the body to burn more energy than is taken in. The best forms of cardio are biking, running and any form of stairs. I have realized this after many years of experimenting, and personally prefer running. I don't gain weight very easily so I never have to do much cardio at all. This makes for sprints to be a perfect form of cardio for me. They help build explosiveness and unlike many other types of cardio such as distance running, they don't burn muscle. For people who gain weight easily, the best thing to do is stairs for cardio. They shed fat very quickly, and help get heart rates up.

The most overlooked way to build a great body is rest. As Mike Matthews states in his book "One of the most common problems with many weightlifting programs out there is they simply have you doing too much, whether in individual workouts or total weekly training volume. Proper rest is just as important as proper training." (Matthews 28) Stretching is part of rest and should be done daily. The muscles need to relax in order to rebuild even larger but cannot due so without a break. During the week, at minimum, one day should be taken off from lifting and cardio to give the body a break. This prevents injuries from happening and releases a lot of stress on the body.

In conclusion, there are man benefits too weightlifting, dieting and a fitness lifestyle. In a society that is producing more processed food that is harmful for the body, it is important to watch what you are eating. A diet doesn't have to be boring. If you set weekly and monthly goals and have fun with it, it will become more enjoyable until it's a habit. There are many organic and health seasonings to make healthy food less bland. Weightlifting can be a struggle at first without proper knowledge but it only gets easier. The research is straight forward and descriptions of each workout and the purpose of them can be searched on Google. Working out causes the body to be sore, but there are very many ways to get rid of soreness. There are supplements, and stretches that help almost instantly. Rest is the best way to help the body recover, but it is a longer process. The body will become a lot better looking, healthier and feel much better when you try and watch what you eat, exercise regularly and take a more positive outlook on life.
