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Archive for October, 2008

MUSCLE BUILDING TIPS #3 ~ Squats, Dips, Bench, BTN Press and Chins ~ Everything A Growing Body Needs!

Tuesday, October 7th, 2008 at 5:26 am  
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Building Muscle Tips #3

COMPREHENSIVE EXERCISES FTW!

So what are the best exercises anyway? You wanna get big biceps? Gonna do some bicep curls and get massive? Nope… I don’t think so. Now don’t get me wrong, the bicep curl has it’s place. But not in an exercise program designed to get you bigger fast.

We’ve got to think about this. What are the best exercises to do if you want to gain muscle and put on some solid weight? Exercises that work out MORE than 1 muscle is better. The reason why is because we want to economize.

We’ve got about a 1 hour window (probably more like 45 minutes) where we can warm up, workout and warm down before our body starts turning from a muscle building machine, into a muscle BURNING machine. We don’t want to burn out muscles. So we want to get as much muscle work done within this time as possible. And the secret is the Comprehensive Exercise.

Building Muscle Tips#3 The Comprehensive Exercise List

Here it is… These are the exercises you’ll need to do in order to work out the most muscles in the least time. Do these exercises often and you’ll pack on large amounts of solid muscle in very little time.

  • Squats

  • Bench Press
  • Deadlifts
  • Standing Military Press
  • Bent Rows
  • Chin-Ups (if you can’t do chins, do Lat Pull Downs)
  • Dips (if you can’t do dips do Decline Dumbell Bench Press with your hands facing each other)

    These last two exercises are optional because the other exercises are so comprehensive that you’ve already worked out your entire body!

    Do them if you’ve still got time and energy during your workouts.

    Do 3 workouts each week, and try to do squats every workout. They’re the foundation of a strong body. They’re the largest muscles in your body. And working them out often will stimulate your body to produce muscle growth hormones more intensely.

    On that note: WORK HARD. These exercises are POWERFUL. So don’t mess with them. Do the exercises and do them with intensity. Lift between 5-7 reps, and do 3 sets each. Lift as much as you can and get someone to spot for you if you’re not confident to start. But make sure you do the work yourself. No slacking!

    The secret to making massive muscle gains in short amounts of time is to stress your body with INTENSE PHYSICAL RESISTANCE TRAINING.

    Use the same weight throughout the sets. i.e. if you start bench with 50kg, use 50kg the whole workout for bench. Change it up next workout by about 2.5% Keep good form and you’ll get great results. Never lift more than you can do 3 sets.

    Before you start your big sets it’s best to start with a couple of warm up sets. The secret here is to increase your resistance in increments.

    For Example:

  • 2 sets x 5 reps with the bar
  • 1 set x 5 reps with 1/4 your max
  • 1 set x 3 reps with 1/2 your max
  • 1 set x 2 reps with 3/4 your max

    You are then ready to commence your workout. Do this warm up for the first exercise you’ll be training, but not on the others. Generally the whole area will be warmed up effectively by your first exercises.

    Building Muscle Tips BONUS!

    The Truth About Building Muscle is the best muscle building guide on the internet today. It’s written by a fella named Sean Nalewanyj

    Download A Sample of his Ebook Here!

    • BUILDING MUSCLE TIPS #4 ~ HOW TO STRIP THAT FAT AND REVEAL YOUR LEAN, TONED MUSCLES

    Tuesday, October 7th, 2008 at 5:26 am  
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    Building Muscle Tips #4

    How To Strip That Fat and Reveal Your Lean, Toned Muscles

    What good is a muscular body if you can’t see it under layers of fat?

    Take a look around next time you go to the mall or out to work. Look at the physiques of the people you work with, the people next to you at the supermarket, the people at the newsagent and the local take away. What is the standard these days? Do people look fit and strong? Well, unless you live in a community where hard physical exercise is the standard then you’ll see fat people.

    I’m not talking overweight whales, or massive obese people, I’m just saying people, in general are not as “skinny” as they used to be. It’s got a lot to do with their diets, and the lack of exercise NEEDED to get along in daily life now days. Not a bad thing! I, for one, wouldn’t like to have to be hunting my food and chopping wood for a fire to cook it on. Way too much effort!

    So how does one overcome the tendency our body’s have to put on a few extra pounds? Now that we’ve got it so good, we’ve got to come up with a way to stay healthy and lean without popping pills and getting liposuction!

    Building Muscle Tips #4
    How To Strip That Fat and Reveal Your Lean Toned Muscles

    So You’re ready to strip that fat? OK, here’s how it’s done:

    Step 1. You need to be following some kind of weight training program. Don’t worry, you’re not going to become the next Arnold Schwarzenegger by lifting weights. But muscles do consume twice as much energy as fat so they’re an advantage. Get started lifting weights 2-3 times a week and you’ll start noticing that you’re not only getting stronger, but your metabolism is speeding up too. You’ll start to get hungry. This is good, because you need to feed your muscles so they become fat burning assets.

    Step 2. Don’t do aerobic exercise. Yep, you heard me DON’T do it. You’ve got to be mad right? Everyone says do aerobic exercise so you’ll burn fat, so it must be true. Nope. Well, it is, sort of. But it’s not the most effective way so lets get to it.

    What do you do instead? Well, you know how muscle burns more energy than fat right? Well, you can also put your body into a fat burning mode by doing Short and intense cardio exercises. This is similar to say going for a jog, or riding a bike for an hour, except you take all that effort, and put it into 15 minutes! This is commonly called interval training or High Intensity Training.

    Here’s how it works:

    HIIT (High Intensity Interval Training), or Interval Training is a training session divided into 2 parts. One intense, and the other less intense.

    Here’s an example of a HIIT training session:

  • Stretches
  • 5 min warmup
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 1 min walk/jog
  • 20 second sprint
  • 5 min cooldown
  • Stretches

    The beautiful thing about this kind of training is that you’ll speed up your metabolism so much that you’ll be burning calories for days! And it only takes 15 minutes!

    It’s seriously the BEST way to strip that fat from your body with the least amount of work.

    If you’re already training 3 days a week, do this cardio training on your OFF days only. The reason why is because your body simply does not know how to burn fat and build muscle at the same time. Alternate between the 2 so you can get the best of both worlds. And remember, take a day off. Nothing worse than burn out when you’re doing so well.

    Is that it? Nope… one last thing:

    Step 3. Eat Fresh High Water Content Food.

    I’m not going to get into the whole calorie argument and talk about how confusing it is to have to read all the food labels. Let’s just be serious for a second. If you want to get the fat from your body it’s not going to happen eating burgers and fries. You know it. So what do you eat? Well, your best option is to eat food that’s got plenty of nutritional value and helps keep your body and metabolism moving. What’s the best food to do that? Fruit and vegetables.

    Yeah, I know, what a drag. Your mama always told you to eat your vegies. Turns out she was right eh. Well, I won’t tell her if you don’t!

    But seriously, eat your vegies, and eat them often. Keep your protein levels high by snacking on RAW nuts (not the salty kind, they deep fry them!) and protein shakes / snacks. And supplement your carb intake with mostly fruits and vegetables. You’ll find that you need to work a little harder to eat them. But if you can, eat them raw to provide your body with the best chance to get nutrients out of them.

    And eat as much as you like. :) Yep, I said eat as many fruits and vegetables as you like. At first you’ll probably feel a little bit bloated, but keep at it, and your body will adjust to the higher water content of the food and you’ll balance out. This is what you want. While your metabolism is working quickly, consume good vitamin rich foods and clean out all the crap. (literally!)

    If you’re feeling a little uncomfortable and you’re not in a major hurry, then adjust to adding more fruits and vegetables to your diet while cutting out the heavy carbohydrates like fries and burgers and that morning muffin with your coffee etc.

    As you start to see results you’ll become more motivated to change your diet. But trust me, if you

    1. Work out with weights
    2. Do Intense Cardio
    3. Replace Junk Food With Fruit and Vegetables

    You’ll be stripping the fat faster than ever.

    Take some advice from someone who’s done it all before: Sean Nalewanyj.
    He’s the former skinny guy and successful author of The Truth About Building Muscle. He’s not only one of the best muscle building experts around today, but he’s got fat burning down to a fine art. Learn from a pro and do something today to be proud of your body.

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