tips for success during the 12 weeks

[yakubu]

*make you you get at least 1g of protein per pound of body weight dailly
*consume 2-3 litres of water dailly (not including the water you consume whilst working out )
*try and increase the weight you are lifting every single session. only use the same weight for 2 sessions maximum. working with adjustable dumbells at home really helps with this cos you can increase the weight by as little as 1/4 kg
*increase the weight between sets by 10%. working out with adjustable dumbells at home helps cos some gyms dont have dumbells that increase by such small amounts
*change your exercises every 4 weeks
*never leave more than 3 hours without consuming protein
*fruit is a carb so dont make the mistake of having pasta plus an apple etcc cos thats 2 carb portions
*figure out your goal i.e - fat loss, muscle and size, muscle plus fat loss etc... and make the nessesary adjustments to your diet to accommodate your goal e,g fat loss - less carbs, msize - more carbs
*use the correct supplements for your goal e.g cla for fat loss, creatine for size
*dont over train. stick to the 3 weights sessions a week and never do cardio on the same day as weights
*dont cheat. dont skip a workout or eat junk when you shouldnt
*go easy on the free day
*take the nessesary vitamens - vit c, multivit and mineral formula, super antioxidant formula, flaxseed oil pills, lecithin granules

[Chris]

Hey that's a pretty good list. I could debate you on a few of these, but I generally agree with your recommendations. Nice work.

[Wardrobe]

Seems a pretty good list to me...

I'd add:

*Remember/remind yourself of why you're doing the challenge
*Get other people involved in some way, as a sort of support group. Even if they're just asking you how your program is going, it's helpful for staying on track.