This group is for every sad ♥♥♥♥ that ever wanted to make a change

When you step into the gym, your mind must be clear and focused for the best results (just like anything else). so put your music on and put your phone away.If you become distracted inbetween sets by your phone for too long you will lose your pump and you wont be able to get it back. Once lost, you might as well just stop lifting. Warm up your shoulders with arm circles and think about your workout. Warming up your shoulders is important as the shoulders are the weakest joint, so get the rotator cuff nice and warm. The more focused you are, the better your mind-muscle connection is.
The mind Muscle Connection is important while lifting. It is the ability to focus on the muscle being used. For example, when doing a bicep curl you should feel as if your bicep is lifting the weight. You shouldn't feel as if you are just moving your forearm up and down. Flex your bicep or chest right now, that tension is the same tension you should feel when moving the weight. Squeeze your chest while you do bench press, and flex your bicep while you curl. The more connected your mind is to your body, the faster you will find out what works for and against you. You'll gain sicker pumps and better results.
I'll admit training naturally can be a bit discouraging. Why When i began i told all my friends that i'd be super jacked in only 4 months.Four months down the rode i realized that this isn't something that can happen quickly. Don't fall for this, think long term. Develop good habits in the beginning, thats the only way to increase your results over time. Now when i talk to my friends about training i say, "Wait till you see what i look like in a year" or "when i'm 23 i should be where i wanna be" and 23 is 3 years away. Many times have i seen a newcomber give up once he realized the dedication required to get to that picture of yourself in your head. Don't be that guy. The journey is the most fun part, so enjoy it. The final destination is where you are right now, so don't stop and keep that journey going.

*** It's simple really, Eat, Train, Sleep. This is the formula at its most basic.***

DIET/NUTRITION
I remember seeing a zyzz video where he said "if your not eating correctly you might as well not be training". And he is right. In the begging your body will change easily, with no dietary changes. Zyzz admitted he got away with it for one year. But once you have gained your noob gains, Your body will plateu and no amount of training will change. you WILL have to consume more calories to lift more weight and build more muscle and theres no way around it. I didn't start eating correctly till not too long ago, If you eat correctly from day 1 you can cut the time it takes to build muscle in half. By eating correctly, i mean muscle building foods. My diet isn't perfect but when i began to increase my dedication to lifting was when i started cooking my own meals ahead of time so i could eat exactly when i needed to. I would strongly reccomend foods such as Chicken breast, Fish, Eggs, Milk, Big bags of frozen Vegtables, Brown rice, Oats, Red meat, Lamb Chops, Peanut butter, Tuna, Peanuts, Pasta, and i'm sure there are more. Of course some of these foods are better to eat at certain times than others, AKA losing or gaining weight. If you are skinny and can't gain weight the only thing you have to is EAT MORE.
**If you are skinny and have a high metabolism you won't gain weight unless you eat more**
So i don't give a ♥♥♥♥, just stuff yourself before your workout, after your workout, before bed, on your lunch break. Try to eat 5x a day or more. For the skinny folk, Your metabolism will burn off fats so fast that if you wanted you could even eat some ice cream or mcdonalds or top ramen in your day and it wouldn't hurt you. Skellingtons have it the easiest, you just have to eat more. EAT MORE EAT MORE EAT MORE EAT MORE EAT MORE. When you can't go up in weight or gain results its not because you aren't training hard enough its because you're not eating at a caloric surpluss.
Now for those Of you who need to lose weight this is where it gets a bit difficult. Just by training and changing your diet slightly you will lose weight on the scale. You won't notice in the mirror though, but it will be a good start. Eat strictly from the foods above (excluding the pasta and don't drink too much milk) Do more cardio. You can lose weight and gain muscle at the same time, but every calorie will have to count. This will be the most difficult As you have a slower metabolism so even eating a single donut could spike your weight. If you haven't started your fitness journey yet start it by having a last day of eating like ♥♥♥♥, except this time read the nutrition label and see how many servings you are eating and count your calories so you know how much your body is used to consuming. It will be high because chances are you are a fat ass fat ♥♥♥♥ fat as fatass, but its ok :). Download my fitness app and see how many calories it takes to maintain your 250 lb, and then consume 500 less than that a day, and i guarantee weight will come off. Just eat lean and do your cardio and lift weights. You don't have to lift but i'd reccomend it, you will most likely have a little loose skin and adding some muscle tone will definetley help with that.

PROTIP: If you are fat doing crunches will not burn fat in the stomach, complete myth. You will get stronger abs at least.

Simple right? Fat = eat less. Skinny= Eat more
Make your diet up of lean foods and you'll see results quicker
Take twenty dollars and buy two bags of brown rice and chicken brest and some veggies, Cook it all up and store in tupper ware. Eat it 5 x a day.
If i could go back to re start my training i would have done this from day one.
Seriously, all you skeletons out there need to eat like a horse to gain muscle and weight.
Diet is the most important part of fitness, lifting weights is easy to the dedication it takes to not eat junk and cook up all your meals every day, even i continue to struggle to do this!

To be continued...