aye i didn't read enough in the other posts.

Some good and bad advice. Don't take supplements, the natural route works far better and has NO risks. The only thing I'd consider is creatine because it's naturally in your muscles. Plus it's one of the most researched drugs out there. The basics will help you far more than any wonder drug.

Metabolism boosting or fat blocking drugs are substitutes for weakness. The only way you should raise your metabolism is by increasing activity.

Want to lose weight, reduce calorie intake or increase expenditure.

Sources: 4 years at 3 different gyms, countless internet hours, a few forgotten books, and schwarzeneggers new encyclopedia of bodybuilding. (so of it word for word)

If you think you're in good shape and want a challenge, try some spec ops training. You can find workout programs on the internet for people interested in joining the "elite", and they're pretty tough. Most take you from somewhat in shape to holy shit, just make sure you eat enough since you'll be burning tons of calories. I got sick and dropped 20 lbs one month during training, not fun. If you want to stay away from military stuff, I personnally visit crossfit.com from time to time, they always have crazy workouts that I can add on to my current routines. Oh yeah, swimming works wonders and there's almost no chance for injury, as long as you don't try to breath water. Have fun!

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Coming soon in a country near you!

for me, getting ripped was easy as hell. its gaining muscle mass that is difficult and expensive (with the food and all)

I'm guilty of eating unhealthy. I'm not to big on healthy foods because I have always been a heavy meat eater. But I do a good bit of cardio (2 miles a day, 4 days a week). I also train alot for boxing. But weight training will make the most difference (as far as gaining IOI's). Women like guys that are ripped.

Anyone who's is on the fence about working out, do it. It'll boost your confidence and give you a cleaner appearance. Make it a new-year's resolution.

I started plyometrics a few weeks ago. It works one's speed and agility and stamina as opposed to getting "ripped". But it does result in a healthier and better looking You.

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In order to succeed, the desire for success must be greater than the fear of failure

lol "you kinda resemble a pornstar i know

not saying its a bad thing

because i'd fuck both of you"

A great way to get ripped is to increase cardio. Do the cardio after your workout because it will increase GH levels (growth hormone). Eat a healthy diet of about 2000 calories. There are 2 kind of workouts. The first is to get big and buff. This is where you want to use heavier weight, 3 sets of 6-8 reps. The second workout is to get ripped. This is where you want to use lighter weight and do 4 sets of 15-20 reps.

Sample workout:

Monday
Chest, Shoulders, Abs
(4 sets per exercise)
(15-20 reps per set)
25 minutes of cardio after lifting weights

Tuesday
Back
(3 sets per exercise)
(15 reps per set)
25 minutes of cardio after lifting weights

Wednesday
20 minutes of cardio before breakfast

Thursday
Biceps, Triceps, Forearms
(4 sets per exercise)
(15-20 reps per set)
25 minutes of carido after lifting weights

Friday
Quads, Hamstrings, Calves
(4-5 sets per exercise)
(15-20 reps per set)
25 minutes of cardio after lifting weights

Thanks for the advice guys. I need to keep fit more so this advice will help me out alot. I remember swimming is great for the six pack and chest. I once held my breathe under water for nearly 3 minutes, i could have went longer but i thought it was best not, you never know what might happen. Some people said it was crazy but it seemed totally normal to me.

I wish I could hold my breath for a long time underwater. Next time you try that, swim laps underwater and see how long you last. A very respectable distance to swim underwater (no breaking surface!) is 50m, and a lot of guys I know have problems with that. We can all swim for miles at a quick pace, but put us underwater and all that changes. Oxygen deprivation is dangerous, so be careful! Remember, safety first!

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Coming soon in a country near you!

I know mate, it was just madness.
But i was just bored at the time and did'nt have anything better to do.
I cant hold my breath that long anymore cus i started smoking when i was 19/20 or somethin. I used to be an athlete and do 800m and long distance. So i just suppose i had the lung capasity, mind control and will power to be able to do it. I seen these guys on tv not long ago and they could hold there breath for like 8 minutes.