Just some fitness tips, resources, and insight for anyone interested.

Want to look like this guy in time for Summer?

Well, it's probably not going to happen, and favoriting and forgetting this post on imgur probably won't help much either, but it IS possible! If you do the research, work out hard, frequently, consistently, and eat right, always hydrate, avoid trashy food, don't smoke, cut back on alcohol or quit altogether, don't have any underlying diseases, are under 40, and have good genes. What I'm saying is, these cover models, have all of these qualities and STILL have to work incredibly hard and starve themselves constantly to look like this for a 1-hour photo-shoot. If you don't meet all those requirements, don't be discouraged, you might not look exactly like this guy, but you can get damn close, and at the very least, look better than you do right now. Be better than you were yesterday, that's all you need to do. R.I.P Gregg Plitt. I highly suggest subscribing to his channel, very inspiring, and good workouts available.

If you're trying to get in beach-shape for this Summer, that's great! but you're too late. Making a true, healthy, and semi-permanent change to your body will take months or years. You CAN have a six pack and huge pecs for Summer...of 2017. Good News: You can look a lot better in just a few weeks of proper diet and exercise. “The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb

Below are a lot of links to some reputable guys on youtube. If you're interested in learning more, subscribe to their channels, follow them on facebook, twitter, do your own research on google, etc. Disclaimer: Everything to follow is my own opinion. I am NOT a certified trainer but I have been working out and lifting for 20 years, played football, wrestling, and rugby in HS, played Varsity football and club rugby in college, and workout 5-7 days per week. Take everything you hear on the internet with a grain of salt. There is no miracle cure or quick-fix. Just hard-work, goals, and a plan to achieve them. Message me if you have any questions. Comment if you have any criticisms(I['m sure there will be many) or additions.

*This advice applies to just about anyone male, female, other, old, young, fit, or unfit who is able to exercise and willing to put in the work. You won't all look like this guy, especially if you're not a 30 yr old white male cover-model, but think of someone who you want to look like, unrealistic or not, and keep that in mind to motivate you. Better yet, imagine YOU, but in the best shape of your life, whether you've ever been that way or not. Or, for the ladies: https://imgur.com/gallery/E7RAo

Warm-ups & Mobility (Safety first, then teamwork)

From experience, I whole-heartedly recommend doing proper warm-ups and flexibility work as much as you can. I do a 1 mile warm-up at about a 9 minute pace on the elliptical, which is easier on joints and muscles than treadmills. after that, I do 5-10 minutes of active, calisthenics and movements(no static stretching). There are tons out there, just pick a few that you like. if they're hard to do, that probably means you need to do them more cause that's where you're tight. After a workout I do 20-30 minutes of static stretching with just my bodyweight and a rubber band. anywhere where there is a railing or stairs are good places to stretch, if they aren't highly trafficked parts of your gym.

Warmups & Mobility: You can't really expect to train as hard as these guys do without eventually getting hurt or injured in some way, but warm-up, mobility and flexibility work will minimize this risk

Links:

A good total body warmup/mobility move:
http://www.menshealth.com/fitness/exercise-before-workout?cid=NL_DailyDoseNL_-_05222016_ExerciseBeforeWorkout_Module1&smartcode=YN_0005936686_0001553721

Matt Ogus Upper Body Mobility/Warm-up routine:
These 2 are both really good, and extremely thorough. Probably not necessary to do the whole thing, but the more the better to avoid injuries and increase flexibility & range of motion
https://www.youtube.com/watch?v=EBbSV-ZndRs

Matt Ogus Lower Body Mobility/Warm-up routine:
https://www.youtube.com/watch?v=eoSqYMaOOAI

Omar isuf with @vinnierehab: It's all in the hips, Squat mobility and strength comes from a solid foundation, which starts in the hips, and depends mostly on flexibility and posture, which determines balance, which determines strength.
https://www.youtube.com/watch?v=7IPBzJwdQ7o

GMB Fitness Hip mobility:
https://www.youtube.com/watch?v=NG9qbvAN3gQ

Ankle Squat mobility PowerMonkey
https://www.youtube.com/watch?v=5XFpZMx3nXg

Squat mobility by Alan Thrall: this guy is really great at the Core Power-lifting moves: Squat, Deadlift, Benchpress, Overhead Press, (and maybe barbell row*). Watch as many of his videos as you can if you want to get better at those moves. He's a beast.
https://www.youtube.com/watch?v=zvGr7wXQfwE

Warm-up by Alan Thrall:
https://www.youtube.com/watch?v=BH11j4kSQ8E

Squat Mobility by Brandon Campbell & Bryce Lewis
https://www.youtube.com/watch?v=5CsXQ5PicUM

Butt Wink: (insert dickbutt joke here)
https://www.youtube.com/watch?v=gL3oPLCyOnA

Kelly Starret is probably the most popular Mobility guy these days, check out MobilityWOD if you need to fix some mobility issues, or rehab an injury:

If you're a human being then you probably sleep or sit for a total of like 20 hours per day. Here's why that can cause problems and how to fix them:

https://www.youtube.com/watch?v=xnlDTyMRRGg

https://www.youtube.com/watch?v=JslrFB06wPU

Programming - Choose your goals and plan accordingly

Any workout is better than no workout, but if you have a specific goal in mind, you should know the best way to attain it. Theres lots of info out there, go find it! Google is your friend. There are very few hard and fast rules in fitness but there are definitely things that are more true and things that are less true. You can pack on muscle by doing only calisthenics and you can lose weight by only lifting heavy weights, but these might not be the most efficient way to achieve those goals. Every body is different so find out what works for you, takes notes, track your progress and then ADAPT your workout accordingly. If something isn't working after 4-5 weeks, add in something new or cut something out and see how that works. Don't expect results fast, but know what results look like, know how to measure them, and know how much progress you are making. This is basically about finding the best type of workout for your goals. Sets, reps, rest, intensity, volume, %1RM, etc:

Links:

programming by Alan Thrall:
https://www.youtube.com/watch?v=VptAZQf0RrI

programming by Elliot Hulse:
https://www.youtube.com/watch?v=WxDaaFVXFyU

Omar Isuf:
https://www.youtube.com/watch?v=wEo4TuU9T28

Hypertrophy by omar Isuf:
https://www.youtube.com/watch?v=Kyqj_eTab2o

Bodybuilding.com is a pretty good resource too:
http://www.bodybuilding.com/fun/how-many-sets-and-reps.htm

the 5x5 training regimen:
http://stronglifts.com/5x5/

EDIT: IF YOU"RE A COMPLETE BEGINNER, READ THIS: http://www.bodybuilding.com/fun/the-ultimate-beginners-full-body-workout.html
-If you have access to a gym, try the plan outlined above. If you have no gym or weights, try this one. All you need is household objects:
https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Bench Press, The King of upper-body exercises? (Push Day)

Everyone thinks they know how to bench, but most people could probably benefit form examining their form. Proper shoulder "packing" will save you from injuries, and proper leg drive will add some weight to your bench. Monday is the worst day to exercise your chest, because everyone on earth begins working out again every Monday, and does benchpresses because they get you swollen in a hurry in a way that you can easily see in the mirror. It's like new year's resolutions, but it happens every week. Instead do chest on Sunday or Tuesday if your gym is crowded.

Links: I've included a couple bench vids a couple good total chest/push workouts.

Matt Ogus: Other Factors
https://www.youtube.com/watch?v=1Wh2mIFrGvk

canditoHQ: perfect form/technique
https://www.youtube.com/watch?v=GIqcXj2pAPA

Omar & Jeremy Hamilton:
https://www.youtube.com/watch?v=lvDVVhvf8AY

Alan Thrall:
https://www.youtube.com/watch?v=BYKScL2sgCs

Scott Herman CHest workout:
https://www.youtube.com/watch?v=wPJAdy8Ah5M

Matt Ogus:
https://www.youtube.com/watch?v=jndypUjpSRE

Marc Fitt:
https://www.youtube.com/watch?v=XpEI_D06aCc

The Mighty Pullup (Pull Day)

IMO The pull-up is he single best gauge for how fit you are. I always bring a notebook with me to the gym where I record my weight, reps, and sets, or times for cardio (I also use Runkeeper for my runs:https://runkeeper.com/) but if you don't like writing things down, just keep a mental note of how many pull-ups you can do. If that number goes up, you're getting stronger or losing weight. If it goes down, you've probably either gotten weaker or put on some weight. If you can't do any, work up to 1 using an assisted pull-up machine, or the lat pull-down machine. Pull-ups and rows are about all that is needed to build a strong back. Deadlifts are also beneficial but are more leg focused.

Scott herman:
https://www.youtube.com/watch?v=8XrB3eV3_ZE

Brandon Campbell Pull day workout:
https://www.youtube.com/watch?v=1hLSKjbt1eA

In general, there's a few ways you can split up your workouts. These are known as "Splits". A 5-day split might consist of 1 Chest day, 2 Back day, 3 Shoulder day, 4 Leg day, 5 Arm day. I think that's to much specialization and not enough legs. I prefer a 3-day split of 1 Push-day, 2 Pull-day, and 3 Leg-day. This is a very popular one, and the one i would recommend for anyone starting out. That, or a simple total-body workout 2-4 days per week that hit's all the major muscle groups. Just google "total body workout" to get some ideas.

The Deadlift, The King of lower-body exercises?

Here are some links to learn about deadlifting. Do not try to max out unless you know what you're doing. In fact I wouldn't recommend this exercise for anyone with back problems without asking your doctor. Also these are best to do with the proper equipment, which means a padded floor and round bumper plates so if you really want to do them, find a gym that has these things. If your gym doesn't just do it with 2 dumbbells. Any exercise can be improvised, but do so safely and with a lighter weight until you're comfortable.

Links:

J. Candito:
https://www.youtube.com/watch?v=u6UgD1H_AXw

Scott Herman:
https://www.youtube.com/watch?v=7Q_GnXm7LbI

Alan Thrall- How-to Deadlift:
https://www.youtube.com/watch?v=Y1IGeJEXpF4

Omar Isuf: (*Brady Brosef is hilarious, you can find him in some of the other videos: https://www.youtube.com/watch?v=CARZqIj94Io)
https://www.youtube.com/watch?v=f0bY-gp8uR8

The Squat (Leg Day)- The King of all exercises (notice there is no question mark for this one)

The squat, is the best fucking exercise that there ever was and ever will be, period. Get yourself in good enough shape and flexibility so that you can do 10 perfect bodyweight squats as low as you can possibly go, slow and under control, and then try squatting with weight. The squat works every muscle in your body, even your sphincter. It spikes testosterone, growth hormone, and protein synthesis levels. It causes your body to create more mitochondria, the powerhouse of the cell, in the muscles. Johnny Candito (pictured here is a power lifter who weighs about 180 and can squat over 500 pounds. How did he get so strong you ask? By squatting, a lot, with lots of weight thats how. Do not try to max out here either, and be very careful not to over-do it. Always use proper form, have a spotter or use a proper squat rack or you could seriously mess yourself up (snap city). if you don't have a squat-rack at your gym, suggest that they get one, or try out goblet squats (google it). They are less dangerous and can be done anywhere with just a dumbbell.

Links:

Omar Isuf:
https://www.youtube.com/watch?v=XeMehua04QA

Brett Gibbs:
https://www.youtube.com/watch?v=ygj6XjDHX9s

How to Squat, High-bar vs. Low-bar by Alan Thrall:
https://www.youtube.com/watch?v=bs_Ej32IYgo

Depth by Alan Thrall:
https://www.youtube.com/watch?v=MQWzAs2m0ck

Anterior Pelvic Tilt by Alan Thrall: Avoiding low back pain
This is what I could talking about...
https://www.youtube.com/watch?v=BEn61BL4Nwka

Squat with perfect form by Johnny Candito: This kid is monstrously strong and knows his shit cause he actually competes at power-lifting:
https://www.youtube.com/watch?v=zoZWgTrZLd8

Abs - The holy grail of fitness

Everyone wants abs. That much is obvious. There is good news: everyone has them! They are in there whether you can feel them or not. If you really want abs that are visible, you really just need to lower you body fat % significantly. Don't get me wrong, training your core and increasing ab and oblique strength is extremely important. It well benefit every other exercise and activity (sexy-time too) that you do on a daily basis and will help ward off back pain. Just don't expect to see a 6-pack just cause you do 50 crunches every day. If it were easy, everyone wold have them.

Links:

Scott Herman:
https://www.youtube.com/watch?v=kpkIbtINmFk

Marc Fitt: this is is ripped af also, mostly works on aesthetics/conditioning but he's got some good vids:
https://www.youtube.com/watch?v=IkiJRoOxAXQ

Greg Plitt: This guy was hardcore, no joke, I think he was an army ranger, but he died in a freak train accident while filming a commercial. All of the MFT28 series are free now as far as I know and there are some great exercises in them.
https://www.youtube.com/watch?v=CRmXThrec0A

What I'd really recommend for getting abs are some circuit training, H.I.I.T, full-body resistance training, sprints. Whatever you want to call it. working as hard as you possibly can in short bursts is more effective than anything for fat-burning(next topic) and is the only way to reveal those abs we are all hiding.

Circuits:

Scott Herman:
https://www.youtube.com/watch?v=aU8ayIGV3ow

or any combination of these, almost to exhaustion, with as little rest as possible. FYI: at this pace, you'll probably only be able to go for about 15-30 minutes.
http://www.menshealth.com/fitness/best-fat-burning-exercises

A circuit I like to do for cardio/restinance combo training:
-inverted row x10 @ BW (10 reps, body weight)
-mountain climbers for 1 minute
-dumbbell lunge and press (lunge down with a 25 pound dumbbell(or plate) in your hands in front of your chest, then return to start position and push dbs over head, do the same thing with the other leg, thats one rep, do 10 reps)
-woodchoppers (10 each side with 10-25lb. dumbbell)
-burpee to pull-up (just do a full burpee, then reach up and do 1 pull-up, thats one rep, 10 as many as you can or up to 10)
-15 pushups followed immediately by walking lunges across the room with 25lb db's or plates in each hand.

Thats one set! Do 3 sets with about 15 seconds rest between exercises and 2 minutes between sets and you'll be dripping wet and probably burn like 1,000 calories. These can be done with just a pull-up bar and 2 25lb. weights so they're great for a busy gym or at-home workout.

Fat-burning, weight-loss, celebrity success stories

Actors do it, Why can't I. Well, you probably can, but it will take you longer, and require a lot of discipline. Actors have the benefit of professional trainers, dietitians, make-up artists who draw their abs on, and lighting pros who are all the best in the business. They also train full-time for these roles between movies. But theres no reason you cant follow one of their plans and see result of your own, if you put in the time, and most importantly, stick to the diet.

Links:

Athlean-X, Zac Efron transformation:
https://www.youtube.com/watch?v=hJAmlnyypEg

Wolverine Workout:
http://www.bodybuilding.com/fun/mutant-strength-hugh-jackmans-wolverine-workout-plan.html

American Sniper:
https://www.popworkouts.com/bradley-cooper-workout/

Mark Wahlberg:
https://www.popworkouts.com/mark-wahlberg-workout-diet/

Omar:
https://www.youtube.com/watch?v=Ul-7IGxEY98

Lex Fitness( I dont know him that well but htis is a solid vid):
https://www.youtube.com/watch?v=invGlCIimmY

Live Lean TV: This guy seems a bit douchey but he seems to know what he's talking about:
https://www.youtube.com/watch?v=oIoAz6_sKf8

Matt Ogus: is obviously ripped so he knows what he is talking about: Eating like this is a shit ton of work obviously
https://www.youtube.com/watch?v=kwnTET2atf4

Opposite end of the spectrum:

Bulking:
Brandon Campbell is really knowledgable too
https://www.youtube.com/watch?v=5PoC8MuoM_Q

Athlean-X
https://www.youtube.com/watch?v=Bz3AG-oCXTE

Scooooooby:
https://www.youtube.com/watch?v=w7dlrupsBWw

10,000 Calorie Diet by Alan Thrall:
https://www.youtube.com/watch?v=4f7DvyBwgPo

GYM FAILS - Don't be these people.

Exercising improperly can be extremely dangerous for you and everyone around you. Please don't be a moron. If you dont know how to use something, read the instructions that are stamped on the side, or ask a gym employee, or any random stranger, or google how to use the machine on youtube on your phone, or just don't use it. People were jacked back in the day before gyms existed. Fancy machines and apparatuses can be handy in specific situations, but I always prefer free weights or just body weight, but those require good form and technique as well.

Fails links and others worth noting:

This guy is actually pretty hilarious and really smart, has some good advice on dieting cheaply and healthily, improvising for workouts at home, and being thrifty. He's also still jacked and must be like 60 years old, so that's impressive enough.
https://www.youtube.com/watch?v=wFcckOoVoFA

funny, and true. Mike Chang (six-pack shortcuts) is also basically a douche who's just trying to make money, every one of these guys hates him.
https://www.youtube.com/watch?v=ugRUUxr1Gxc

Hard Gym Fails:
https://www.youtube.com/watch?v=e87Fr7NEr3w

https://www.youtube.com/watch?v=nlgGazxmz1Y

This guy is fucking hilarious:
https://www.youtube.com/watch?v=TnNYTMExApI

Motivational videos:
These are good to throw on the ipod or phone too, they'll get you amped up. just press play, and turn on auto-play on youtube. I listen to these while I warmup and after my workout while I stretch. if you dont have unlimited data, beware of turning on auto-play at the gym.
https://www.youtube.com/watch?v=4bQ1BX3hz7I

My own personal fitness "hacks" and tips

Again, these are my opinions, please don't get offended if you disagree with them.

I eat oatmeal with protein powder, half banana, 1/2 cup berries, and 1/2 cup walnuts for breakfast. Breakfast is the one meal that most people have the most control over, so make sure its good. Try this one or just 1/2 cup of oatmeal microwaved, with a scoop of protein powder if you're crunched for money or time

Drink a lot of water. Not like a gross amount of water but 2-4 liters per day. Try to pee at least 6 times per day. Don't quote me on this, I'm not a pee expert, but your pee should be the color of diluted lemonade, not apple cider. the clearer the better, but I wouldn't drink over a gallon in any 24 hour period as it CAN actually be bad for you. Again, ask a qualified pee professional about this. If you strugle with late night eating, Drink metamucil at night, or just water, or metamucil with protein powder, its gross, will ruin your appetite and fill you up. also helps your pooping system, one of the most important systems according to many bathroom doctors.

Protein powder is your friend. Whey is best for muscle growth(like scientifically), but any protein will do. If you're vegan, or vegetarian , do some amino acid research and make sure you're getting a complete amino acid profile from your diet, as your body needs different proteins for different things, and specifically the 3 Branched-chain amino acids for muscle growth.

All of this applies to men AND Women. Although all of these links are guys, all of the exercises and tips can be used by anyone, of any gender. Also, I'm really not trying to fat-shame or any of that. If you're happy with your body, that's great. If you'd like to change your body in some way, this is simply a road map to do so. If you are a woman, you will not get overly muscular as many women are worried about. Competitive female body-builders work their butts off for decades to look the way they do. Trust me, you're not going to look the way they do by accident, most people probably couldn't look like them even if they wanted to. You will look awesome, and be healthier, and muscle burns more calories all day long than fat does, so it will speed up your metabolism. It is one of the extremely limited number of things that can actually do so besides dangerous amphetamines and being born with different genes.

HIIT(high, intensity, interval training) is popular, and for good reason. When I wrestled in high school we were doing this to get down to 5% body-fat and we didn't even know what HIIT was. It shoots your active and at-rest metabolic rates through the effing roof, and can build muscle if you do resistance HIIT.

You CAN burn fat and build muscle at the same time. Physiology aside (hormones, Kreb's cycle, and ATP should not be required for this discussion), I've done it myself, and seen lots of other people in person or on tv and the internet who have done it. This means, you can gain lean muscle mass, and lower your body fat % in a given period of time without having to bulk first, then cut after. This is hotly debated, but it can be done. Either way, most people fuck-up bulking anyway and just get fat. by lowering your BF%, your existing muscles will look bigger and more pronounced on your frame. If you're doing resistance work as well, that is increasing the muscle's size as well, you will quickly notice changes. Take pictures of yourself daily or weekly and use them to analyze how well your program is working. Your eyes are a better judge than a bathroom scale for this exact reason. You could go from 20% to 15% bf and look and feel much better without ever losing any weight because you've lost fat, and added muscle or water weight. whether you agree or not, doesn't really matter, just do your own research, and do what works for you.

Caffeine will help you work out harder. This is also supported by science, like many many times. You don't need it, but it might help if you're looking for an endurance boost, drink a cup of coffee or take 100 mg about 30 minutes before your next workout. If yo don't believe it or dislike caffeine, that's totally fine too.

Creatine does work, and is almost* completely safe. Theres a huge amount of data out there on creatine too, so don't take my word for it, read about it yourself, but creatine will give you an edge as far as power and endurance goes and will also help your muscles absorb water, which makes them look bigger temporarily. Do ask your doctor before starting this though since it can stress your kidneys.

The little things really do add up. So try cutting down just a little bit in many places and you'll see the results fast. Don't buy that mid afternoon soda, drink water. Go to the bathroom all the way upstairs or downstairs so you have to walk 2 flights of stairs a few times per day. Park far away from the store (also don't grocery shop while hungry, eat something right before). add something small to your routine and it will make a big difference in the long run if you stick to it.

IMPORTANT:
None of the above advice needs to cost a lot of money. I buy oats, protein powder, and produce in bulk at Costco, eat oatmeal for breakfast, have 2 smoothies during the day (pre and post workout), and then only spend money on meat for dinner. I snack on mixed nuts, plain greek yogurt(add fruit or nuts or protein powder), and cottage cheese. My gym membership costs $30/month, which i use every other day. I run at the park on off days which is free. As far as supplements I don't take any right now but if I want to take creatine I order it on amazon for super cheap, just plain creatine-monohydrate for like $10/bottle. I drink plain black coffee that I make myself (dunkin donuts brand also bought at costco super cheap). The most expensive part of the whole plan are my wireless blue-tooth headphones and my smartphone which provide my workout music via google play music. I absolutely love the headphones(http://www.amazon.com/Jaybird-Sport-Wireless-Bluetooth-Headphones/dp/B013HSW4OG) , they've survived going through the washer, have about 8 hours continuous battery, and a 50 ft range. so I can keep my phone in my bag at the gym and not worry about wires.

As far as time goes, if you're crunched, do HIIT, and be done in like 30 minutes. P90X or body beast or any of those will work if you like things done for you, but you can also make your own plan from workouts on the internet for free.

Final thought: Consistency is key. anyone can have a great workout, once. The tortoise will always beat the hare when it comes to fitness. It's better to have 3 ok workouts every week than 1 amazing one that kills you for 7 days. If you never quit you can't fail. Good Luck!