How to Get Ripped

How To Get Ripped Fast

I want to share with you guys this article by my good friend Vince DelMonte.  Start off the new year right with this informative article on how to get lean and ripped.

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training
Skinny guys should train less than 45 minutes each workout.
Skinny guys should focus on only compound movements and no isolated movements.
Skinny guys should focus on getting stronger by 5% every two weeks.
Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
Skinny guys should have there body parts split up into a maximum three day program.
Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
Bulky guys can incorporate more isolated movements for caloric expenditure.
Bulky guys should still maintain their strength which will ensure no muscle loss.
Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition
Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
Skinny guys should be eating at least 2x as many carbs as proteins.
Skinny guys should be getting high quality fats with each meal.
Skinny guys should be getting extra calories through workout nutrition drinks.
Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
Bulky guys should only consume liquid carbs during the workout.
Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio
Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
Skinny guys should keep their cardio workouts as far away as possible from their weights.
Skinny guy should keep their cardio workouts less than 20-30 minutes.
Skinny guys should do cardio no more than 2 - 4 x a week.
Skinny guys should perform cardio on a full stomach.
Skinny guys should have a protein-carb workout drink ready after the workout.
Skinny guys should avoid long, endurance-style training.
Bulky guys should do there cardio immediately after weights.
Bulky guys should do a mixture of long, slow cardio and interval cardio.
Bulky guys can do cardio up to 7-10 x a week in extreme cases.
Bulky guys should do cardio on a empty stomach for quicker fat loss.
Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.
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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com  He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Just finished a massive chest and bicep workout in under 40 minutes. Giant Sets Rule! http://ping.fm/GQiNZ

6-weeks to a 6-pack (free program)

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Can You Gain Muscle Weight Without Getting Fat?

Here's another great article by my good friend Vince Delmonte


Can You Gain Muscle Weight Without Getting Fat? 


There are two common fitness goals - to gain muscle mass and to lose body fat.  Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat? 

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks.  While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly.  If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further.  So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat.  As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat.  Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results.  Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favorable appearance this way but your mind will thank you as well.  Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.com

 He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before.

Heading to the gym to do a killer shoulder workout. Time to CRUSH IT!

Just finished Legs. Quads and calves are smokin! neurological overload sets (NOS) is no JOKE!

Six Pack Abs

The Ab Shredder!

6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed. 

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.


Do 10-15 reps on each exercise, moving all the way through the circuit without stopping. Repeat this circuit 2-3 times depending on skill level.

1. Crunch
2. Bicycle Crunch
3. Side to Side Leg Raises

4. Leg Raises
5. Oblique Crunch
6. Side Elbow Plank with Knee Crunch
7. Front Plank with Knee Crunch

Protein Powder, The Skinny Guy's Guide To Protein Powder By Vince DelMonte

Protein Powder, The Skinny Guy's Guide To Protein Powder

By Vince DelMonte

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also:
    •    Supports red blood cell production
    •    Boosts your immune system
    •    Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, "How much pure protein do I need to achieve my goals?"

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) - whole food

Meal 2 (mid morning) - liquid protein meal

Meal 3 (lunch) - whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.
Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.
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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com 

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

How to Avoid Over-training to Maximize Muscle Growth

How to Avoid Over-training to Maximize Muscle Growth


By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.
The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
    •    Higher resting heart rate
    •    Weak appetite
    •    High blood pressure
    •    Weight loss
    •    Trouble sleeping
    •    Increased metabolic rate
    •    Irritability
    •    Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body.  Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:
    •    Decrease testosterone levels
    •    Decrease thyroxine levels
    •    Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get sick.  Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can  effect the metabolic system.  These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
    •    Micro tears in the muscle
    •    Chronically depleted glycogen levels
    •    Slow, weak muscle contractions
    •    Depleted creatine phosphate stores
    •    Excessive accumulation of lactic acid
    •    Extreme DOMS (delayed onset muscle soreness)
    •    Tendon and connective tissue damage
So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program. 
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
    •    In order to grow, muscles must fully recover from their last workout, every workout.  If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
    •    Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
    •    It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple.   If you're in tune with your body, you can often see the signs of over-training before they get serious.  If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week.  This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training.  You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
n order to avoid over-training, you need to take a multi-facited approach.  Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration.  Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out.  You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods.  Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though.  You begin your workout and realize that you have not fully recovered.  You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go.  Just turn around and go home!  Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue.   By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program.  It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
    •    Do not skip breakfast.  This is one of the most important meals of the day.  Skipping breakfast is very catabolic, and can promote muscle loss.
    •    Never let yourself get hungry.  If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
    •    Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
    •    Have the largest meal of the day within an hour after your workout.  Do this every single workout!
    •    Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
    •    Eat every 2-3 hours to ensure that your body remains in an anabolic state.
    •    Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training.  Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule.  As for recovery time, it's important that you have days off between weight training workouts.  Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

----------------------------------
About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

9 Things To Review Over This Past Year!

Career – how have you progressed in the last twelve months? Are you in the right job for you? What do you want to have achieved by next Christmas? (For me I want to leave my current job and do what I'm most passionate about.)



Health – have you maintained a sensible health and fitness regime this year? Is your diet and exercise regime what you want it to be? What would you like it to be next year? Are your goals truly yours, or imposed by someone else/society?



Reading/study – what have you done to develop intellectually this year? Is there anything you would like to learn next year? (For me, I’m going to learn everything I need to know on how to build a successful business online.) A new language or skill? A new qualification or hobby?



Inspiration – is there something you’ve always wanted to do that you achieved this year? (For me it was attending Vince Delmonte's Live Large Live Seminar in Canada). What could you plan for next year? It can be big or small, but ticking off a lifetime ambition can be hugely inspirational.



Stuff/clutter – have you accumulated or cleared clutter in your life this year? Do you have less or more room to move in the house? Can you get in the garage? Can you set goals to clear a room each month next year?



Time – are you happy with the way you spent the half a million minutes you had this year? (For me, I spent too much time working, not enough time spending it with the people I love the most.) How will you spend them differently next year? What are your priorities for your time next year?



Money – has your net worth increased this year in line with your plans? Do you know what your net worth is? Or what net worth means? What are your financial goals for next year?



Attitude – are you happy with how you have reacted to life in the last year? If you could change anything about your own attitude, what would it be? How can you work on making that change? What will be your theme for next year – being positive, being resourceful, being thankful, being something else?



Seize the Day – or “Carpe Diem” as the Romans used to say. What could happen for you next year if you seized opportunities that came your way, if you got on with tasks rather than just thought about them?

Life is to short. It's not a dress rehearsal, you only got one chance. Live it like it was your last day on earth.

MI40 is LIVE! [$500 Bonus + Big Discount]

Unless you just landed from Mars, you've probably been watching and
hearing A LOT about my good friend Ben Pakulski's brand new 40 day
program - MI40 where you'll learn how to DOUBLE your muscle gains
with the scientific significance of the number 40 in it's application to
muscle growth:
40 days!
40 minute workouts!
40 second sets!
40 second rest periods!
The number 40 is the MOST optimal number for the most critical
muscle-growth variables and for the very first time it's been organized
into 40 days of structured and progressive workouts.

Three Reasons MI40 Is Completely Different...
1. MI40 is the ONLY muscle program that focuses on the conscious
INTENT to create TENSION in the muscle with the use of Intentions.
Adding Intentions to your movements PROVES that there is NO SUCH
THING as a "weak" or "lagging" body part and teaches you how to
FEEL the muscle ensuring growth. Ben includes SEVEN hours of
instructional coaching so you can learn how to fully SHORTEN &
LENGTHEN every muscle through it's full range of motion on
every respective movement. Info that was acquired from being around
the worlds brightest coaches, therapists and doctors the past 14 years!
==>MI40 Training System
2. MI40 is different than every other run-of-the-mill program by introducing
Ben Pakulski's trademark NOS Technology - an intensifier to ensure
you never finish a workout wondering, "Did I do enough?" or "Did I do
too much?" NOS optimizes your testosterone levels to immediately
see growth.
3. And finally, MI40 guarantees you'll maximize the muscle-to-fat ratio
(the majority of test subjects actually LOST body fat on the system)
and keep your abs the entire 40 days with Ben's Three-Phase Nutrition.
(BTW... if you're eating carbohydrates 1-2 hours BEFORE you workout
then you're DECREASING your workouts performance - this is the
most cutting-edge nutrition research you'll find). Ben did not become
one of the top 15 bodybuilders in the world by reading the same old
rehashed muscle & fitness info you can find anywhere. Come on!
And the BEST news?!
As of today, November 29th, the MI40 System private $30 OFF launch-sale
is now OPEN, and YOU are invited via this discounted link:
Your Private $30 OFF Invitation
==>MI40 Training System

A few IMPORTANT things you need to know:


1. As mentioned, to celebrate the "Official Release" of the MI40
System, Ben is offering a $30 OFF launch-only discount until
midnight at Friday.

2. Duh! MI40 is NOT for everyone! If you believe you need perfect
genetics, require performance-enhancing drugs, don't gain muscle
easily, require hours in the gym, must be naturally strong, access
to a fancy gym, must consume piles of supplements, too old, too
young or think you have tried it all... click away right now.
MI40 is NOT for you. MI40 is HARD and is not a magic-bullet
solution. It will require you to bring the BEST version of YOU for
the entire 40 days. This is not a "laid back" approach to gaining
muscle. If you're looking for a "easy ride" - go back to dreamland.

But if you're ready to put in some hard work and take a precise and
scientific approach to your training & nutrition then MI40 will literally
change your body and your life FOREVER... and it'll do it FAST:

==>MI40 Training System


3. VERY IMPORTANT (TODAY ONLY) - While the $30 OF launch-sale
price will run until Friday midnight, there is a rare opportunity to get
coached by Ben (a legit $500 Value) for anyone who responds quickly
and orders TODAY (Tuesday).

The Fast Action Bonus - if you order today (Tuesday only) , you will
get invited to a closed-door coaching call with Ben Pakulski & Vince
Del Monte. Try to get Ben on the phone and you're looking at $250 an
hour for a consult and MI40 customers get 2 hours of VIP COACHING to
answer your personal muscle, fat loss and fitness questions.

The best part about working with Ben is that he DOES believe there is
a RIGHT and WRONG way of doing everything. He will NEVER just
say, "Well it works for me..." in response to your question but will
give you a IN DEPTH and INTELLIGENT answer so you UNDERSTAND
the science behind everything you do. You'll learn why Ben is coined
"The Thinking Man's Bodybuilder" and you'll gain a wealth of new
understanding on this call.

Order MI40 today and you'll gain access to this call at NO ADDITIONAL
COST! You'll get your $30 discount AND $500 Bonus if you act today:

==>MI40 Training System


In short, there is A LOT of BS when it comes to muscle & fitness and you've
been taken for a ride for too long. Today that ride ends and you're about to
get the research-based FACTS on how to gain TWICE the muscle in HALF
the time - if you're up for an intense 40 days that is!

You're gaining FOURTEEN years of Ben's knowledge for an investment that
works out to LESS than the price of a 2 pound tub of protein powder!

After reviewing the entire MI40 System, I strongly recommend you grab
yourself a copy. It gets my 110% endorsement and - by far - the BEST
muscle info I've seen in a VERY long time.

==>MI40 Training System
Sincerely,
Tim Ernst


P.P.S. I highly recommend you read Ben's entire website today - there is
A LOT of eye-opening information on this page and he goes into depth on
the 5 irrefutable reasons you'll never make gains and how to fix 'em.

Plus, if you have questions about MI40, at the bottom of Ben's page there
is a detailed FAQ section that will make sure this the right decision for you.

I wish I had access to this info ten years ago so take advantage of this rare
and awesome day

==>MI40 Training System

Ben Explains Intentions

Ben Explains His NOS Concept

 

MI40 Training Program

Launch:
November 29th – December 1st

AS FEATURED IN

PREVIEW THE SALES COPY:

Coming soon

PREVIEW THE PRODUCT COMPONENTS:

First off, I want to thank you for your interest in my product. I aim to give you the absolute best quality product that exists, as well as the best possible technical support for all of your questions, concerns, and comments.
I wanted to take this opportunity to introduce myself and tell you a little bit about my new Muscle Building Program.
My name is Ben Pakulski , the author and creator of MI40. I will start off by answering the question most commonly asked. What is the significance of the name?
The name, MI40 - “Mass Intentions” is significant to this program because it is representative of the conscious INTENT, to create TENSION in the muscle, as well as the pun of overall mass creation.
The number 40, is the most important number in this program because it is the number that has the most scientific significance in MI40. 40 is representative of the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.
Many of you will immediately recognize the scientific significance of all of these numbers and some of you may not. The number 40 was chosen because of it being the MOST optimal number for many of these variables.
As will be explained in the program, 40 days has been proven to be the most optimal amount of time to adapt to any new training program (6weeks). 40 seconds is the ideal amount of “Time under Tension”(TUT) to illicit muscular hypertrophy. 40 seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast twitch muscle fibers which are responsible for growth!).
To tell you all a little about myself, I am a graduate of the University of Western Ontario. My areas of study were primarily Kinesiology, and Biomechanics.
My passion for health and fitness is second only to my passion for helping others improve their lives. I live my life by the acronym “CANI” – Constant And Never-Ending Improvement. 1% Improvement Every Day.
I have never viewed myself as an overly blessed individual, which is why my life is always centered on learning the best information, from the best resources and brightest people that exist. 14 years of seeking the best information and applying just about every possible technique on myself , has brought me to where I am today. A very successful, happy, healthy, motivated -professional bodybuilder, author, public speaker, nutrition coach, celebrity trainer and success coach. Sounds like a lot of hats, but they all tie into one balanced life…. Sometimes! ☺
The 2 main principles (or as Vince would reference them – “hooks” and Unique Selling Propositions) set forth in MI40 are the concepts that I deem to be most greatly contributing to holding people back from achieving their goals! “The WEAKEST LINKS!!” Here are the two problems MI40 Solves:
1) Most people have no idea how to feel how to “feel” their muscles, and therefore have little idea how to exhaust and build these muscles. ‘Intentions’ the ideal tool to assist them in doing so.
2) Then there is the idea of creating sufficient overload to stimulate a muscle to grow. Many people spend way too much time in the gym trying to “train” and exhaust a muscle group.
NOS has been designed to get the MAXIMUM efficacy in the shortest amount of time. It will fatigue the muscle faster and create the most optimal hormonal environment to illicit the growth response. Keeping the workout time shorter, means less cortisol (muscle breakdown) and therefore better body composition and muscle growth!
As many of you may already know, in a manner consistent with my approach to all aspects of life, I have gone out and sought “the best”. I have hired marketing genius and fitness pro, Vince DelMonte as my campaign manager for MI40. After spending quite a bit of time with Vince in prepping him for his competitions in 2011, I knew Vince was the guy to help me launch my muscle-building baby to the world! Vince is becoming renowned for his consistent low-to-mid 6-figure launch records. I believe in the product I have created, and I want to share my knowledge and expertise with as many people as I can.
I truly believe that this product has the science, the practical basis, the structure and format to help anyone that comes in contact with it. I want your help in spreading this knowledge and passion with the world!
Yours in fitness, health and passion, Benjamin Pakulski

A short message from your launch manager… Vince Del Monte

MI40 – What is the hook?

We have more than one – earning it’s rightful tag line, “Twice The Muscle, Half The Time!”
First, MI stands for MASS INTENTIONS and INTENTIONS is Ben’s trademark technique that addresses the problem of not being able to go heavier and heavier with your weights unless you wish to carry more risk than reward.
Going heavier isn’t your best option, especially after a few years of lifting, if you want to stimulate muscle growth and you most look to other solutions. With INTENTIONS you change the angle of pushing or pulling by means of a technique almost imperceptible to an observer. You push inward or pull outward with your hands or feet as you perform an exercise. I was introduced to intentions in December 2010 and ever since, my body has never looked the same. You’ve seen my pictures! Intentions literally RE MOLDED my body. On lat pulldowns as I pulled the bar down, I tried to pull my hands apart. They didn’t actually move on the bar, but that different motion made my lats fire in a different way, and my back was more sore the next day than it had been in months.
In the MI40 DVD, Ben teaches you how to apply INTENTIONS to virtually every exercise, not an easy task if you’re untrained in biomechanics and kinesiology (Ben holds a degree from the University of Western Ontario in Kinesiology). On barbell presses for chest, for example, you try to push your hands together. One thing is certain: Forget about using your normal weights. Typically, I do work sets with 180 to 230 pounds on lat pulldowns to the front; at that recent back workout I didn’t need to go any heavier than 150. As I said, though, the feeling in the lats was completely different.
We often play around with grip widths and experiment with pushing and pulling angles, but with intentions you introduce a variable that can awaken dormant muscle fibers and stimulate them in fresh, new ways. Pakulski has used intentions to get more out of exercises like leg presses, squats, barbell rows, bench presses and overhead presses—really anything that has you pushing or pulling both limbs at once on a bar or roller pad. It’s helped him become ripped at 270, place Top 10 at the Arnold Pro Show, Top 5 at the Flex Pro show and on his way to qualifying for the Mr. Olympia next year! INTENTIONS is 100% unique and will breath new life into your workouts. More important, it stimulates new muscle growth based on science and biomechanics, not bro science.

MI40 – What’s up with the number 40?

Ben already explained this but lets review it once more to ensure you know exactly what you’re endorsing. You and your list are going to LOVE the simplicity of the mechanism that makes MI40 so effective.
40 days!
40 second sets!
40 second rest periods
40 minute workouts!
40 exercises!
40 foods!
40 day meal plans!
This is the exact workout I followed in prep of the WBFF World Championships and here’s a reminder that it works!
As you can see, MI40 did not transform my body, it literally RE MOLDED it and it’ll do the same for you.

MI40 – How is MI40 different
than every other muscle program?

Aside from Ben’s trademark technique Intentions and the science behind the number 40 (we can explain why 40 is scientifically optimally for every variable above), we have…. NOS!
I’ll let Ben explain NOS to you…
Join the NOS revolution:
For years, I had been searching for the best way to overload my muscles each and every time I go in the gym. I know you can relate to those days when you worked “hard” but still feel like you could have done more. Leaving the gym feeling like there was more in the tank or maybe getting home and regretting not pushing harder?! I CRAVED something that would ensure that my muscles are taken to their limit, and CREATE NEW GROWTH!
This is when I discovered NOS!
My training partner and I had been coming up with creative ways to inflict pain on each other during leg workouts for years. I remember daydreaming of ways to make workouts harder. My goal was to leave the gym knowing I had BLASTED every last muscle fiber, and to have my training partner talking about how he had never experienced muscle pumps and growth like this.
“Straight sets” just didn’t seem to do the trick anymore. Ya sure I felt a decent pump, but it just didn’t seem to be the type of intensity that I KNEW I needed to grow!
FACT: A “straight set” will NEVER cause the type of neurological adaptation, hormonal response, and thereby GROWTH that a NOS set will.
NOS WAS BORN ON A LEG PRESS!
Being a research junky I had always read about overloading the muscle and overloading the nervous system to stimulate new muscle and strength gains respectively. Time under tension was proven to be the number one factor correlated with muscle growth and overload!
Something clicked in my brain! Time under MAXIMAL TENSION! This had to be better than just time under tension!! And so, my GROWTH BABY was born!
If I could use the maximum amount of weight I could handle for strict form for the greatest amount of time possible, growth was inevitable! The only catch is, that ITS HARD!
NOS is something that I have been using religiously ever since. Perfecting its components. I use it to get ready for my contests and in my offseason. Straight sets are now a thing of the past.
The science behind NOS: Neurological Overload Set.
The NOS system has been specifically designed to ensure a maximal MUSCLE OVERLOAD! The greatest number of muscle fibers are broken down or exhausted. Taking your muscles to such an exhausted state also causes the highest possible release amount of growth hormones and growth factors within a working muscle! Without these, you can train all day and eat a perfect diet and expect ZERO growth. This is one of the main reasons why so many people train often, train “hard” and see minimal results. They never reach that “overload-anabolic state.”
GREATER OVERALL STIMULUS=GREATER MUSCLE GROWTH!
Now this Math I LIKE!
How to: NOS
NOS is completed by performing an “extended set”.
The goal here is to extend the set for as long as possible while maintaining tension on the working muscle, and perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. After completing your first 8 repetitions, decrease the weight by 20%(if youre using 100lbs, you would decrease by 20lbs, etc.) Immediately continue to perform as many repetitions as you can with the second weight (usually 5-8 reps). Repeat this process 4 times total. (You will complete 3 drops, therefore 4 “sets”-100,80,60,40lbs).
DO NOT allow your form to stray in an attempt to complete more reps. If anything, decrease the size of the Range of Motion (ROM) (“partials”), just make sure to be initiating the movement with the working muscle from a fully stretched position.

MI40 – What does the product look like?

FRONT END OFFER:

Component 1
The 40 Day MASS Intelligence Training Manual
Component 2
The 40 Day MASS Consumption Nutrition Manual
Component 3
The 40 Day MASS Instruction Workout Videos
Component 4
The 40 Day MASS Proportions Exercise Demo Guide
Component 5
The 40 Day MASS Prescription Printable Workout Sheets
Component 6
The 40 Day MASS Pursuit Calendar
Component 7
The 40 Day MASS Supplement Stack Protocol
Component 8
The Sciene & Story Behind NOS & Intentions Audio Interview

Fat Loss.

First off I want to say that this blog is mainly directed towards individuals that want to gain weight and build muscle fast, but today I want to talk to those individuals who have a hard time loosing FAT.

IT'S NOT YOUR FAULT

There are many Personal Trainers, Nutritionists, and T.V. shows that will have the desire to help someone struggling to Loose Fat and mean well, but go about in an unrealistic way.  How many times have you seen or heard someone say that you have to get rid of all the unhealthy foods and habits from your home?  Well this is partially true, but for some people its extreme.  Now I'm not saying that this approach doesn't work, but most individuals will relapse and put all the weight back on and then some.  I would like to suggest that YOU choose one thing to cut down on a day.  For instance, if you eat 2 cheese burgers a day cut down to 1 cheese burger.  If you drink 4 sodas a day, cut down to 3 sodas a day and so on until you eliminate these things completely.  This will create new habits and a different MINDSET THAT WILL LAST!

THE FAT LOSS MINDSET

1.  You have to COAX the fat off your body!  Extreme measures often lead to extreme disappointments.

2.  Give yourself ENOUGH time.  set a realistic goal.  Strive for 1% per week.  This approach is normal and on the right track.

3.  Create a roadmap.  Measure everything or you will not know what is actually happening.  It's like the saying goes, "What gets measured, gets IMPROVED!

4.  Strive for PROGRESS, not perfection.  If you are improving, be happy with that.

5.  FOCUS ON ONE MEAL AT A TIME!

6.  EAT 6 MEALS A DAY.  Eating 6 meals a day will speed up metabolism.
7.  Eat Protein with EVERY Meal.
8.  Don't START your day eating carbs.  You want a steady rise in blood sugars.  The only time you will eat carbs in the morning is if you work-out in the morning/Post meal.
9.  Don't END your day eating carbs.  The only time you will eat cabs in the evening is if you work-out in the evening/Post meal.
10.  Drink Plenty of water.  Drinking plenty of water flushes out any toxins in the body.

YOUR PERSONALIZED FAT LOSS DIET

Calories:

Stage 1-Body Weight x 14

Stage 2-Body Weight x 12 

Stage 3-Body Weight x 10

Stage 4-Body Weight x 8

The goal is to maximize fat loss BEFORE having to drop stages.  You WILL have to drop.

EXAMPLE:

Lets say you are a 200lb male.

200lbx14=2800 cal per day.  This is a STARTING point on the amount of calories you need a day to loose fat.

50% Protein

30% Carbs

20% Fat

For every gram of Carb= 4 Cal

For every gram of Protein= 4 Cal

For every gram of Fat= 9 Cal

HERE'S THE MATH

1.  Protein.  You take the total amount of calories (2800) and multiply by .50 to get 1400 calories.

Then there are 4 calories for every gram of protein so you dived 1400 calories by 4 to get 350 grams of protein a day.

NOTE:  This seems a little high in protein a day but its an example that you can feel free to play around with.  

2.  Carbs.  You take the total amount of calories (2800) and multiply by .30 to get 840 calories.  Then there are 4 calories for every gram of carb.  So you dived 840 calories by 4 to get 210 grams of carbs a day.

3.  Fats.  You take the total amount of calories (2800) and multiply by .20 to get 560 cal.  Then there are 9 calories for every gram of fat.  So you divide 560 calories by 9 to get 62.2 grams of fats a day.

RECAP:

350 grams of Protein a day.

210 grams of Carbs a day.

62 grams of Fats a day.

 

Divide by 6 meals a day

58 grams of protein.

35 grams of carbs.

10 grams of fats.

TIP:  If you have a smart phone download the app Spark People.  Its a great tool to count calories and setting goals for fat loss. 

WHAT DOES A TYPICAL DAILY DIET LOOK LIKE?

Meal 1.  Protein/Fat

Meal 2.  Protein/Fat

Meal 3.  Protein/Carb

Meal 4.  Protein/Carb

Meal 5.  Protein/Carb

Meal 6.  Protein/Fat

PROTEIN Should consist of: 

Boneless Skinless Chicken Breast

Tuna

Eggs

White Fish

Bison

Top Sirloin 

Ground Lamb

CARBOHYDRATES Should consist of: 

Brown Rice

Sweet Potato/Yams

Oatmeal

Quinoa

Beans

FATS should consist of:

Almonds, Cashews, Walnuts

Avocado

Natural Peanut butter/The kind you stir.

Olive Oil, Coconut Oil, Seeds

Pro Bodybuilder Ben Pakulski's MI40 Training Program To Be Released Here: http://ping.fm/c613P

Calves/Legs

Have you ever seen guys in the gym wearing long workout pants? Why do some ware shorts when a small few where longer style workout pants?

If you take a look around the gym you'll see a trend of people working out every kind of muscle group except legs. Most guys love to work out their chest, biceps, shoulders, etc, but what about legs.

I for one use to neglect legs because I felt that the most important muscles were upper body. After all, that is what gets more attention but legs, so what. I didn't feel that working out legs was that big of a deal and besides I hated doing them anyway. Do you feel me?

This seems to be a common trend for some guys that they get so focused on upper body they start to look unbalanced. I mean they get top heavy and all you would have to do is push them over and they would fall.

Well...I used to be one of those guys that hated doing legs and would wear my long gym pants to cover up my scrawny chicken legs, but I learned that by training lower body it actually helps your upper body to grow.

Now I have not arrived just yet with huge tree trunk looking legs, but I stopped wearing the pants and now always wear shorts. Why? Well by wearing shorts it's a constant reminder that I need to Trash my legs hard when I train them. When training them I go past failure and afterwards I eat. I eat big. Nutrition is another very crucial aspect to building muscle, without it your wasting your time.

Your legs are a big muscle group and when you train them hard there are hormones that are released through out your body called testosterone.
Testosterone is the building blocks one needs to build muscle but, that's a whole other subject.

In the end you will be glad that you hung your pants up and trashed, crushed, and destroyed your legs past failure. It will make the rest of your physique look phenomenal!

"If you are training legs in the gym and the mirror is not making faces back at you then, you're not training hard enough."

http://tinyurl.com/chl9vmg

Ever had a workout so hard that the mirror in front of you was making faces?

The Ab Shredder!

6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed. 

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.


Do 10-15 reps on each exercise, moving all the way through the circuit without stopping. Repeat this circuit 2-3 times depending on skill level.

1. Crunch
2. Bicycle Crunch
3. Side to Side Leg Raises

4. Leg Raises
5. Oblique Crunch
6. Side Elbow Plank with Knee Crunch
7. Front Plank with Knee Crunch