Introduction to Fitness and Weight Loss
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I am NOT
bodybuilder, but I have used many of
their fat loss techniques to
drastically transform my body and
reduce my body fat in a matter of
This site is for fat loss. If you are skinny and want to GAIN WEIGHT,
please click here to learn how to diet and train for more muscle mass
How to lose fat
and get ripped, fast!
To attain incredibly low body
fat levels quickly, many all-natural,
professional bodybuilders use a few
simple dieting concepts that remain
relatively unknown to the general
Most people believe that they
must be a "bodybuilder" to
use this information, but that simply
is not true.
You DO NOT have to be a
bodybuilder to get great results from
these techniques. Anyone who wants to
lose fat, CAN use their techniques to
lose bodyfat at an unbelievable rate!
The "not so
good" way to lose fat
just need to lose a few pounds, then
you will probably not want a diet
that is too extensive. Though I do
not recommend them, most people in
this situation usually go on some
sort of "fad" diet that
will cause them to lose weight from a
reduction in calories. These diets do
work, but you should be aware of the
problems that come along with them:
Studies have shown that the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again.
will definitely help you lose weight
quickly if you eat their foods, but
what happens when you go back to the
real world? You will most likely go
back to your old eating habits. You
cannot remain on that type of diet
forever, and sooner or later you will
have to face real food again. They do
not prepare you for this. Most fad
diets work. The question is only how
long can you maintain the results.
successful weight loss will require a
permanent change in eating habits. A
good program should not only help you
lose fat, it should also help you to
develop the correct eating habits
necessary to maintain your new body.
You will lose more muscle mass than body fat. Now, you may say, "It does not matter as long as I'm thin", but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.
end up with less muscle than when you
started, you can bet that your
metabolism has been slowed a great
deal, which, in the long run, means
your body will be burning fewer
calories and storing more fat.
you may get down to the weight that
you desire, but you will have more
body fat, less muscle mass and no
muscle tone. This is why people who
have a history of dieting off and on
(yo-yo dieting), will lose weight and
look thinner, but still remain very
soft or "jiggly". You know
them because of their waving triceps.
This type of dieting is notorious for
weakening the immune system.
The best way to
if you are tired of being overweight
and "soft," or if you
desperately just want to develop your
"six pack," then you must
educate yourself and get serious
about changing your body. It has to
become a priority in your life (at
least until you reach your goal).
There are no quick fixes, however if
you use the right information, you
will be able to make dramatic changes
to your physical appearance in a very
short period of time.
last few years, I have been
researching ways to gain muscle and
lose body fat. During that period of
trial and error, I have learned to
follow those who have been successful
and losing fat and gaining muscle.
have been successful in losing
bodyfat while maintaining their
muscle mass for years. Their
techniques work, plain and simple!
bodybuilders know that the first key
to gaining muscle and losing fat is
eating correctly. When I say eating
correctly I mean not only the correct
amount of calories, but the correct
amount of protein, fat and
carbohydrates taken at the correct
times. In the past, I would just skip
over this part. It seemed too
difficult to grasp. That was a
mistake. Your diet is the single most
important element of a successful fat
loss program. It should be geared to
maximize fat loss, while minimizing
any muscle loss. Here are a few key
points to remember:
EAT MORE OFTEN
fat you have to eat! DO NOT starve
yourself. Your body is designed for
survival, and part of it's survival
mechanism involves storing and
holding onto bodyfat to be used in
times of food shortages. If you make
it a habit of not eating, or eating
only a small amount of calories each
day, eventually your body will think
that you are in a time of famine a
begin to slow your metabolism. Your
body is just trying to conserve
energy (calories) because it is
getting so little nourishment.
metabolism determines the rate at
which your body burns calories, so if
you have a fast metabolism, you will
burn a lot of calories without much
effort. If you have a slow
metabolism, it will be very difficult
to burn calories — especially fat
calories. Your body will
always slow your metabolism in
response to low calorie dieting.
this, you simply must eat.
Unfortunately, eating three meals per
day will not cut it! It does not
provide your body with the constant
flow of nutrients and energy it needs
increase your metabolism and burn
fat. Ideally, you should strive to
eat 5-6 meals evenly spaced
throughout the day.
is an example of my fat loss diet
protein powder, vitamin C
[egg white omlette] with
Glutamine, and vitamin C
3 [5oz chicken breast, 1 cup of
brown rice, small salad]
5 [6oz of tuna, 1 cup of
protein powder, vitamin C and
EAT FEWER CALORIES
should create a mild caloric deficit.
In other words, your body should burn
off more calories than you take in.
After your body has used all the food
calories for energy, it should (in
theory) turn to using your fat cells
for energy. However, as I stated
earlier regarding fad diets, this is
not always the case. Without
resistance training to stimulate
muscle growth, and diet manipulation
to prevent muscle loss, your body
will turn to using muscle cells for
energy instead of fat cells!
interested in losing bodyfat, should
begin by eating around 10-12x their
bodyweight in calories.
six meals each day, weight training
and cardio will help to increase your
metabolism. Because of this, everyone
will have an initial loss of weight,
and then the results will begin to
taper off after a couple of months.
What you must do it stick with the
diet and be consistent. The fat will
begin to come off again if you do not
about 6-8 weeks you will have to
change your program since your body
will have adjusted itself to the
calorie levels and it will have also
made the diet much less effective by
slowing your metabolism. This is
where cycling your diet will be
EAT MORE PROTEIN
fat loss diet contains moderate
amounts of fats, moderate amounts of
carbohydrates and large amounts of
protein. Protein helps to build and
repair muscle, and it also aids in
increasing your metabolism and
enhancing your immune system.
promote maximum muscle growth and
repair, you should try to eat at
least 1 gram of protein per pound of
bodyweight. Some good sources of
protein are lean meats, egg whites,
whey protein and soy protein isolate.
recommend starting with a diet that
is around 40% protein.
you may worry that this amount of
protein is too much or harmful. And I
understand your concerns. However,
since everyone is different (size,
weight, metabolism, physical
stresses, lifestyle, etc.) it is
almost impossible to have a standard
number. I believe that any amount
over 2x your bodyweight is too much,
however, that is a matter of opinion,
and so are all of the answers you
will get to this question.
doctors will also say that you are
eating too much protein. "All
that protein is not necessary",
they say. They are however assuming
that you are an average (sedentary)
individual. They do not take into
account demanding physical activities
like weight training, which put
strains and stresses on your body
that the average person does not have
to deal with.
true that large amounts of protein
can put a strain on your kidneys.
Ammonia and urea (waste produced by
protein assimilation) are removed
from the bloodstream by the kidneys
and liver and excreted in the urine.
When you have a lot of these waste
products in your system, your kidneys
will have to work harder to keep your
There has been no major study on the effects of a high protein diet on individuals or athletes with healthy kidneys. There was however, a study done in 1982 with patients who already had kidney problems. The high protein intake, did of course further degrade their kidney functions.
Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain.
EAT MORE FAT
that's right, fat! I know what you
are going to say -- "My doctor
said that my cholesterol level is too
high and I should eat a low fat. .
." Sound familiar?
to understand where your doctor is
coming from. Most people in the
medical profession tend to be on the
overcautious side. If it's not a fact
among their peers, it will be
dismissed by them.
many techniques that bodybuilders,
weightlifters and athletes use to
gain strength and weight have not
been proven the medical community, so
they consider them ineffective. For
example, most physicians still argue
that steroids and hormone
supplementation does not increase
lean body mass, because there has
been no study on this level--but
bodybuilders know differently.
fats (found in all animal flesh,
eggs, some vegetable oils) will raise
your LDL (bad cholesterol) level.
This is the stuff that clogs
arteries, but impossible to cut out
of your diet completely.
fats are the cause of many illnesses
like heart disease, and cancer, so
beware. However, Essential Fatty
Acids (EFA) are unsaturated fats that
are necessary for thousands of
biological functions throughout the
body. Since they cannot be
manufactured by the body, the must be
provided by your diet.
these are the only fats you will ever
need. There are two types of EFA's,
they are linoleic acid (omega-6) and
linolenic acid (omega-3). Linoleic
acid is primarily found in oils like
canola, sunflower and safflower.
Linolenic acid is found in cold water
fish. It is also found in linseed
oil. Oils that contain both fats
include evening primrose, borage and
my favorite, high lignen flaxseed
These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production.
high cholesterol levels does not mean
that you will have coronary or heart
problems in the future. About half
the U.S. adult population has total
cholesterol levels less than 200,
which is considered desirable. But it
is a fact that just as many heart
attacks occur among people with total
cholesterol levels less than 200 mg/dL
as occur among individuals with total
cholesterol greater than 300 mg/dL.
heart or blood vessel problems in the
future, it is recommended that you
concentrate on RAISING YOUR HDL
levels instead of concentrating on
lowering your total cholesterol.
USE NUTRITIONAL SUPPLEMENTS
a lot of hype in this industry. Some
supplements are a complete waste of
money, but there are also a few great
products out there that can really
help you — if you have the
correct diet and training program in
word here is "supplement".
They supplement your existing
diet and training program. If you are
not training and eating correctly
then they will not help you. You will
be wasting your money! Supplements
are not a substitute for proper
nutrition and training.
supplement that has helped me to lose
the most fat has to be whey protein
powder. This product helps me to get
my required daily protein amount
without having to eat a lot of animal
products like beef or chicken (though
I do eat a lot of chicken). It is
also very quick to drink and can be
mixed with a variety of foods or
liquids. In this respect, it is much
better than meat or poultry; not to
mention far more convenient.
supplements that I advise everyone to
use in their program are Vitamin C
and the amino acid L-Glutamine. The
vitamin C aids in connective tissue
repair, while the glutamine helped to
strengthen my immune system, maintain
cell hydration and protect against
The secret to getting
a "six-pack" is DIETING!
ever want to see your "six
pack" of abs, DIETING is the
only way! Many people will dispute
this, but I'm sorry, it's the truth.
No amount of crunches, ab gadgets or
special hanging abdominal exercises
will make your abs magically appear.
You cannot spot reduce. In other
words, you can't burn abdominal fat
simply by doing abdominal exercises.
Your body doesn't work that way.
Go to any
auction site on the web and you will
see hundreds of those fancy ab
machines for sale. Why do you think
that is? It's because they don't
work. If they did, do you think
people would be trying to get rid of
If fat is
covering your abs, implementing a
consistent fat loss diet, coupled
with moderate exercise is the only
way to reveal your
"six-pack". I used to work
my abs almost everyday. Doing unusual
and difficult exercises -- trying to
make them appear, but they never did.
It was not until I start
dieting correctly that they finally
began to reveal themselves. During my
fat loss program, I only worked my
abs by performing crunches (yes,
regular crunches) 3 times per week,
before my weight training session.
totally honest, 3 times a week was
too much. Your abs are just like any
other muscle, and technically should
be worked no more than twice per
week. Even though I know it's not
helping me, I still work my abs 3
times per week -- it just
makes me feel better (I'm human) --
but no more than that.
how many times I say this, it will
not sink in with most people. They
will still continue to look for that
magical abdominal exercise, or secret
Here's the secret --
are made in the kitchen, not in the
Consistent Exercise (Aerobic and Resistance)
To accelerate your fat loss and increase your muscle mass, you need to train with weights.
The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism.
Weight training also tones up your existing muscle, giving you a more shapely silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age.
USE FREE WEIGHTS NOT MACHINES
Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. this was a mistake.
The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use machines — they use free weights almost exclusively!
I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training.
Improper diet and over training are two reasons why most people never get beyond an average physique. I see people at the gym who workout 5-6 days per week for 2 hours or more each day – but they always look the same.
For my program, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, deadlifts, pull-ups and dips.
I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, exercises) frequently (usually every 4-6 weeks).
Below is an example of my first workout:
that my workout days are not the
normal Monday, Wednesday and Friday.
It does not matter which days you
choose. At the time, these were the
only days I had available since I was
working 12 hour graveyard shifts!
I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually "got something done today!"
PEFORM AEROBIC EXERCISE REGULARLY
To shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone.
It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.
exercise that elevates your heart
rate for about 30-45 minutes will do.
I prefer riding a stationary bike,
but many people prefer running,
climbing stairs, aerobics classes or
When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These game have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism.
It is not the simple fact of doing the cardio that will increase your fat loss, but when you do it and what you eat. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat.
cardio exercise that you do for ten
minutes or more at any time during
any day of the week will be very
beneficial for you over all personal
fitness and health. You should try to always do
aerobic exercise after any weight
The stored energy in your
muscles and live will be to some
degree depleted which opens the door
to fat burning.
If you are unable to do cardio
in the morning before your first
meal, then work it in at what every
time is convent for you. Doing a
minimum of ten minutes of cardio as
two to three times a day and as many
times a week as possible can offer a
great reward for your total being,
spirit soul mind and body. Your body
was made to do cardio work on a
regular bases. Denying it this
required activity, usually cost a
much to great of a price to be paid.
The price required,
if the future could be for
would usually be unacceptable
by most individuals.
The secret is that we can look
into the future by the statistics of
what is happening to others who have
made life style decisions that
included a certain type of eating
habits and a sedentary life style.
You can be different.
You can choose to make the
should be moderate otherwise you
would be working towards
cardiovascular endurance, not fat
After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes.
I know aerobics instructors who teach 5-6 classes per week, but are still soft and overweight. You would think with that much cardio exercise, they would be ripped. They are not because their diets are not correct and they do not train at the correct times for fat loss.
If you are a beginner, start out slowly. Exercise at a moderate pace for about 15 minutes, no more than three times per week. Keep your heart rate around 130-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.
be the difference between success or
failure. Just wanting to lose weight
is not enough. You have to be willing
to put up with the temporary
inconveniences that comes along with
fat loss dieting. However, if you
really think about it, anything in
life that is worth having will cause
some inconvenience before you get it.
not a priority, then fine. Stop
fooling yourself, and wasting your
time. Stop whining about losing
weight, and get on with your life.
you really want it, then make it a
priority in your life, and do it.
should be nothing standing between
you and your goal. Until you reach
your desired body, you should be
living, breathing and eating fat loss.
Here's a summary of the fat loss concepts I use:
Are You Ready?
If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because "that's your natural, genetic, blah, blah, blah".
Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency.
It appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when?
The fact is more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a body fat level that is over 25%. Women are classified as obese if their body fat level is over 30%.
This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight.
Being a victim of a chronic diseases like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, pickwickian syndrome, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.
reveal your six-pack | Tone Your
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years of wasting my time and money, I
finally attained the body I've always
wanted in just 16 weeks. You can do
the same if you follow these four
on a very specific goal.
must learn the best way to
build a house before you start
building. Otherwise you will be
wasting your time and effort.
and organize yourself.
must put all your great
information into a training
program that you
will be able to follow
out your plan.
your plan consistently, without
fail until you reach your goal.
Now there are many other
things that you can do to help you
build mass, BUT these 10 things are
the bare essentials. In other words,
they are absolutely necessary for a
1. Weight Train
training involves the use of
equipment that enables variable
resistance. This resistance can come
in the form of "free
weights" like barbells and
dumbbells, machines that use cables
or pulleys to help you lift the
weight and bodyweight exercises like
pull-ups or dips.
anyone trying to gain muscle, several
things must be done. One is to train
with heavy weights. By heavy I mean a
weight that is challenging for YOU.
The average guy in the gym usually
works with a weight he can lift for
10-15+ reps. For mass gaining
purposes, this is too light. Using an
appropriate weight, you should only
be able to do 4-8 reps. That's it!
Using heavy weights and low reps puts
your muscles and nervous system under
much more stress than using lighter
weights for many reps. This added
stress causes the involvement and
stimulation of more muscle fibers,
which will cause rapid muscle growth.
maximum muscle gain, the focus of
your workouts should consist of free
weight exercises. Not machines or
bodyweight exercises. This is not to
say that you shoud not use machines
or bodyweight exercises, but they
should not be the focus of your
training. To get an effective, muscle
blasting workout, you must stimulate
the most muscle fibers as possible,
and machines do not do this.
reason for this is a lack of
stabilizer and synergist muscle
development. Stabilizer and synergist
muscles are supporting muscles that
assist the main muscle in performing
a complex lift. The more stabilizers
and synergists worked, the more
muscle fibers stimulated.
Multi-jointed free weight exercises
like the bench press, require many
stabilizer and synergistic muscle
assistance to complete the lift. On
the other hand doing a bench press
using a machine will need almost no
stabilizer assistance. Click
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Eat More Calories
important thing that I cannot
emphasize is that you need to eat to
gain weight. You need to eat like
you’ve never eaten before. If you
are not eating enough calories, you
will NEVER gain weight, no matter
what you do. In order to build new
muscle, you must eat more calories
than your body burns off, creating
what is called a caloric surplus.
To gain mass, you should strive to
eat around 18-20 times your
bodyweight in calories. The extra
calories will be used by your body to
repair muscle tissue that is damaged
during the heavy workouts, and to
build new muscle.
I say eat, I do not mean just
anything. All calories are not
created equal. In other words, some
types of calories are not equal to
others for gaining muscle. For
example, if I said that you need to
eat 2,000 calories per day to gain
weight, and you eat 4 bags of potato
chips each day, do you think you
would gain muscle? Not likely. The
majority of your weight would be fat.
Why? Because potato chips, like most
processed junk food, contains empty,
totally nutritionless calories. These
foods do not provide you with the
correct nutrient breakdown essential
for gaining muscle.
3. Eat More Protein
protein, your body will not be able
to build new muscle. Years ago, a
higher carbohydrate and lower fat
diet was the rage, recommended by
professional bodybuilders and
trainers. They claimed that this was
the only way to eat for muscle gain.
Unfortunately, the only people
gaining muscle on that type of diet
were a genetically gifted few. The
rest just got fat.
serve mainly as energy for the body,
while protein provides the necessary
amino acids to build and repair
muscle. For muscle growth,
carbohydrates are not as essential as
protein and fats. High quality
protein, which the body breaks down
into amino acids, should be the
center point of all your meals. There
are many studies that show intense
exercise increases demand for amino
acids, which support muscle repair
and growth.To build muscle, you
should try to get at least
1g of protein per pound of
Whether you believe it or not,
the fact is: High protein diets
build more muscle when incorporated
with intense training. Low protein
diets do not. Period. Only
protein can build muscle.
Carbohydrates and fat cannot.
is one of the protein supplements
that I recommend.
4. Eat More Often
weight, you will be eating a large
amount of calories. Unfortunately,
your body can only assimilate a
certain number of calories at each
meal. For our purposes, eating three
meals per day is not beneficial. If
you had to eat 3,000 calories per
day, then you would end up eating
1,000 calories at each meal. The
average person can only use a portion
of those calories. The excess will be
stored as fat or removed from the
your body to actually assimilate and
use the 3,000 calories you will
ingest, you have to reduce your meal
size and increase your meal
frequency. Splitting your calories
into smaller, more frequent portions
will enable food absorption and
utilization of nutrients . I always
eat six meals each day, evenly spaced
out at three-hour intervals.
is to provide my body with constant
nourishment throughout the day. So if
it typically takes about 2.5 hours to
digest most meals, want to be eating
another meal just as my last meal is
leaving my stomach. I do this because
my body is constantly in need of
nutrients to repair itself. I do a
lot of damage during my workouts and
completely stress my system. My body
is trying to "adapt to the
stress," but in order to do
this, it needs consistent fuel.
If I ate
only three meals per day, then my
body would be without nutrients for
about six hours between each of those
meals! This is unacceptable for
skinny guys. Without food, your body
will quickly begin to breakdown
muscle tissue for energy.
5. Eat More Fat
want to gain muscle mass, you must
eat enough dietary fat. Dietary fats
play an essential role in hormone
production, which in turn is
responsible for growth and strength
increases. I have never gained muscle
on a low fat diet, though many people
still believe that eating fat makes
you fat. This is absolutely false. In
fact, there is a very popular muscle
gain diet that been around for years,
called the "Anabolic Diet"
that requires you to eat only fat!
Butter, bacon, and heavy cream are
all on the menu. Though quite
extreme, this diet does work.
people are overweight because of a
diet high in simple carbohydrates,
not from eating fats. If your diet is
too low in fat, your body will
actually make a point to store any
fat it gets, because it doesn't know
when it will get more. A low-fat diet
will also lower testosterone levels,
something we do not want when trying
to gain weight. Studies have shown
that dietary fat has a direct
relationship with testosterone
production. An increase in dietary
fat intake seems to bring on an
increase in testosterone levels. The
inverse is also true. A decrease in
dietary fat intake is usually
accompanied by a decrease in free
you don't want to increase your
intake of saturated fats. Saturated
fats are what cause disease and
coronary problems. Though you will
always have some saturated fats in
your diet, your main focus should be
to increase your intake of Essential
Fatty Acids (EFAs).
unsaturated fats that are necessary
for thousands of biological functions
throughout the body. Because they
cannot be manufactured by the body,
the must be provided by your diet.
These fatty acids not only help
increase testosterone production, but
they also aid in the prevention of
muscle breakdown, help to increase
your HDL level (good cholesterol) and
assist in hormone production. To get
your recommended amount of EFA's, I
recommend supplementing your diet
with either Udo's
Perfect Oil Blend (which combines
omega- and omega-6), or
Cold-Pressed Flaxseed oil (which
is mostly omega-3).
6. Drink More Water
sure that your muscles stay hydrated,
you must drink plenty of water.
Dehydration can happen easily if you
train hard. A dehydrated muscle,
takes longer to repair itself than
one sufficiently hydrated.
a sufficient amount of water not only
increases your vascularity (more
visible veins), but it will also help
to quickly remove toxins from the
body. Protein generates metabolic
waste products that must be dissolved
in water. Without enough water, the
kidneys cannot efficiently remove
7. Take a
many supplements and specific muscle
gain enhancing products that I
recommend using in my book, but I
have to remember that this is only
the 10 most important elements of
a successful mass program. So, I
have to keep this brief and to the
point. All of the other products will
help, but they are not essential. So,
I will only touch on two vitamins
want to gain muscle, you must make
sure that you are not deficient in
any vitamin, mineral or trace element
that your body needs. I know many
people are going to disagree with me,
but I believe that in this day, we
absolutely need to supplement our
diet with vitamins and minerals. I
know that those who are against using
vitamins are going to say that if we
"just eat a balanced diet. . .
", You know the rest.
first, eating a balanced diet is
easier said than done. America is the
most overweight country in the world.
Most people don't even know what a
"balanced" diet is.
Balanced with what? Experts will
continue to spout, "eat a
balanced diet," while Americans
feast on nutritionless fast food and
not only do our bodies have to deal
with the ever-increasing external
stresses of everyday life, they also
have to combat nutrient-depleting
exercise. Food today is, for the most
part, nutritionless - almost totally
void of the body strengthening
vitamins and minerals it contained
one hundred years earlier. Instead,
we now ingest over-processed,
fiberless meals, and under-ripened
vegetables grown in barren,
over-farmed soil, laden with
healthy can that be? If you want to
ignore the facts and continue on
about "balanced diets,"
fine. It's your decision. But I, for
one, eat a balanced diet, and I still
take a multi-vitamin supplements.
manufacturers try to put
"everything" in their
product, but it's not necessary. At
minimum, your multi-vitamin should
contain the USRDA (recommended daily
allowance) of vitamins A, B-complex,
C, D, E, K and the minerals calcium,
magnesium, zinc, iodine, selenium,
and possibly iron (for women).
Men should find a multi-vitamin
without iron. You typically get more
than enough iron from your food.
Extra iron is needed only for
also contain other essential
nutrients like biotin, chromium,
copper, manganese, molybdenum and
some vitamins and minerals that are
best taken separately. Vitamin E,
vitamin C, folic acid and calcium are
best taken at higher dosages. Many
proponents of multi-vitamins cite
that taking that many vitamins and
vitamins together causes negative
interactions because they compete
with each other for absorption. For
example: magnesium, zinc, and calcium
compete for absorption; copper and
zinc also compete for absorption.
about this for a minute. This is no
different than eating different foods
at the same time, as most people do.
The vitamins and minerals in the
foods compete also. Competition is
expected and the body is designed to
handle that. Here
is a good multi-vitamin that I use.
8. Take Antioxidants
antioxidant like Vitamins A, C, E,
Glutathione, Glutamine, and Selenium
are essential in preventing free
radical damage, which is accelerated
after the heavy trauma of weight
training. Antioxidants protect other
substances by being oxidized
themselves. Here's a good antioxidant
blend that I also use.
9. Rest More Often
the most overlooked "skinny-guy
secret". If you don't rest, you
won't grow. Simple as that. Your
body does not build muscle in the
gym, it builds muscle while resting!
to successfully gaining weight is
eating enough calories, training hard
and then resting. No diet adjustments
will make up for lack of rest. If you
train hard in the gym, then you
should be resting your muscles as
much as possible. If you do not give
them time to rest and repair, you
will not grow. Period.
10. Be Consistent
you want the secret to gaining muscle
mass fast? Well, here it is: CONSISTENCY.
have the best diet, the best training
schedule, join the best gym that has
the best equipment, but without
consistency it's all worthless.
past 3 years, I've talked to hundreds
of people who have successfully
transformed their physique. Though
most of them trained in totally
different ways, there was one common
denominator that appeared throughout
each success story:
and day out, they followed their
pre-determined plan, consistently,
find the determination and drive
within yourself to consistently put
one foot in front of the other and
see this through. If not now, then
never know what you can do, until you
try to do more than you can." - Tony Blauer
Think that this is too
complicated or inconvenient?
guys will complain to me about the
perceived inconvenience of following
a specific plan. I can see it’s
easy to make excuses, after all, I
used to do the same thing.
caught up in this. The truth is, the
hardest part any training routine is
getting started. You've got to break
your old habits and make new paths
for yourself. Remember that saying,
what you've always done, and get what
you've always gotten”.
really learned the right way to gain
muscle, I trained sporadically. I
worked out when I felt like it. One
week I might have trained five days,
while another week I would train once
or twice. As far as my routine was
concerned, I did whatever seemed
interesting at the time. Never
keeping track of my sessions or
planning my routines. I had been a
member of a popular health club for 8
years, yet I had managed to gain not
one pound of muscle. I tried all the
popular "weight gaining"
products at the time. Very expensive
stuff like Cybergenics, weight gainer
powders, Boron, amino acid tablets,
etc. The list goes on.
to say, none of it worked. I began to
give in to the fact that I just could
not gain weight. "It's because I
have a fast metabolism", I was
told. I had been thin my entire life,
and I would have done just about
anything to gain weight. For years I
did not know what it felt like to
weight more than 138 pounds. I was
even underweight as a child.
was born, I had to remain at the
hospital for an extra seven days
because of my weight. Understand,
this was not just some overnight
problem for me my lack of size had
plagued me my entire life. In my teen
years, I took up the martial arts in
hopes of learning to defend myself
against the much larger kids at
school. Too ashamed of my appearance,
I was rarely seen without my shirt in
the summer time. To thin, I was not
allowed to play sports in high school
speak, I speak from first hand
experience. I am not some guy who is
naturally athletic, or genetically
gifted. I had always been thin, and I
would still be thin if I had listened
to everyone around me telling me why
I couldn't gain weight.
do it too; I'm not that special.
Anthony Ellis, a former
135lb skinny guy!
Take The Information Above And Add It
To The Info From This Web Page, And
You Will Have A Very Good Picture Of
A Weight Loss And A Personal Fitness
When You Finish Reading The
Total Contents Of This CD,
You Will Possess A Vast Amount
Of Information That You Need To Plan
A Health Life Style For You And Your
Go to: Diet, New! ketogenic diet, Exercise , Supplements
This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of. Most bodies love to store fat, it's good security for when you run out of food. This is unlikely, but your body doesn't know that. Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves. Unless you trick it.
The first thing your body will burn is stored carbohydrates in the form of glycogen. The next is muscle tissue, only then does it grudgingly dip into the fat stores. This is why most diets don't work, especially "starvation" diets. When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can! This results in weight loss, but not much fat loss, and as soon as you DO eat something, it immediately gets stored as fat to replace any that was used. This is NOT what you want, so you have to fool the body into thinking it doesn't need fat. Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.
1) Limit, but don't cut out high fat foods: Dietary fat can be stored if taken in excess, however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (see #6 below).
2) Limit high sugar and high glycemic index foods (including fruit): Simple sugars (and many "complex"carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol. Glucose, fructose, and sucrose are all simple sugars and maltodextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars. I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it. Keep it to 2 or 3 pieces a day.
3)Eat more frequently: Yes, you read that right! Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks (protein shakes work well)). There are several reasons for this, they are:
· With smaller servings, your stomach will shrink and you will get full faster.
· Digesting burns a surprising amount of calories, eat more often and burn more calories!
· When you eat a large meal, the body takes what it needs, and saves the excess as, guess what? FAT. Smaller meals prevent this even if you eat the same amount overall.
4) Never eat before bed: Plan your last meal to be at least 2 hours before bed. The body likes to store fat while you sleep if you eat too soon before bed.
5) Eat slowly: It takes your stomach about 20 minutes to signal the brain after it is full. If you eat too fast you will think you are still hungry and eat more. If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget about the eating.
6) Don't totally cut out fat: Keep some fat in your "nondiet", as it helps get your body into a "fat burning mode". Keep it "low to moderate fat" not "no fat". try to stick to the "good" fats such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.
7) This won't be easy so give yourself a break sometimes. Allow yourself one "treat" per week, or even a day where you can eat whatever you want, and really enjoy it!
8) Eat foods that take lots of energy to burn: These include most vegetables (especially the fibrous ones) and protein sources such as meat. Cut the visible fat off of red meat and remove the skin from chicken. Water-packed tuna is very good (if you like it).
9) Take it easy on complex carbohydrates as any excess gets easily converted to fat. This includes rice, pasta, potatoes, and any "starchy foods". Eat these regularly, but not too much at one time. If you want to lose fat faster, cut down on these foods and replace with protein and fat.
10) The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat. This can be varied but keep the protein high and control your bodyfat by manipulating the carbohydrate content. Most of the fat in your diet will come from the protein sources (meat and dairy).
A ketogenic diet is useful for rapid fat loss. They take a bit of willpower but work very well to get to fairly low fat levels in a short time. Expect losses of 2-3 lbs. per week. More is possible but anything more than 2 lbs. per week increases risk of muscle loss. The first week, you may lose 5 or more lbs. but most of this will be water loss so start counting your 2 lbs. a week after the first week and try to maintain that level.
Here are several variations of a ketogenic diet:
The fastest way to lose fat is to cut carbs out completely for one to three (or more) weeks depending on how much you have to lose. After that, you eat carbs for a week and then go back to zero carbs, alternating until you get to the fat level you want. You can lose several pounds a week on this diet but it's rather hard to stick to as you can just eat protein and fats. The upside is that you can eat virtually as much as you want. If you can make it through the first week it's not so bad. This is known as a ketogenic diet. This is the diet Andy, in my photo gallery got into his condition with, and he did NO cardio during that time.
A variation of this is the CKD, or Cyclic Ketogenic Diet. With this, you go 5 days without carbs, and 2 days with. This one is better for bodybuilders as the carb days add new life to the workouts, which is maintained almost until the next carb days. The first week is the worst here and after the first carb up you should feel great for the next 3-4 days. This method works well but not quite as fast as the "pure" ketogenic diet.
Another variation is the TKD, or Targeted Ketogenic Diet. This allows for one carb meal on training days, usually taken at least a couple of hours before the workout. With this, you get most of the benefits of a ketogenic diet and the carbs give energy for a better workout. The workout theoretically uses up the carbs eaten allowing the diet to still work.
So, you ask, what can I eat on this diet? Any kind of meat (steak, chicken, seafood, fish, or other type--even hamburgers with no bun, fat in the meat is not a concern), eggs, some dairy products (don't overdo these), nuts for snacks, diet soda if you need an imitation sugar fix, lots of water and small amounts of dark green vegetables. A multivitamin is also highly recommended, as well as extra vitamin C, E, and B-complex.
What can't I eat? Any kind of carbohydrate, including rice, pasta, bread, beans, corn, cereals, sugar or anything containing sugar, fruits (contains sugar).
Of course you can eat all of these on the carb up days.
How does it work? In the absence of carbohydrates, the body will use partially burned fat molecules called "ketones" for energy. When your body is burning primarily ketones, it is said to be in a state of ketosis, thus the name of the diet.
If you haven't already done so, start exercising! This is the best way to burn fat and stay healthy. Your program should consist of a combination of resistance exercise (weight training) and cardiovascular exercise (aerobic). One or the other won't usually be enough for long term fat loss.
As stated above, the body likes to burn muscle before it burns fat. Weight training forces your body to conserve and build muscle, thus preserving it. If you weight train, your body will not burn muscle tissue for energy! Now your body just has 2 things to burn: glycogen and fat. How do we get the body to burn the fat? Aerobic exercise! This consists of any low to moderate intensity, long duration activity. Cycling, jogging, rowing, dancing, stepping(stair climbing) are all aerobic activities. These burn primarily fat, after the glycogen is used up.
How do we use the glycogen up? This is where the weight training comes in. The trick is to do your weight (anaerobic) workout first, which burns most or all of your glycogen, then do your aerobic exercise! The body then has nothing left to burn but fat (remember, it won't burn the muscles because it needs them for the weight training and the glycogen is all used up)!
To put it simply: Do an intense weight workout for about 45 minutes and proceed immediately to your aerobic activity (cycling, Stairmaster etc.) for at least 20 minutes. This will supercharge your body and keep it in the "fat burning mode" for several hours after (your body can't easily store fat while it's burning fat). You should sip a carbohydrate drink as you do the aerobics, and have a high protein meal or shake within one hour of completion. Do this 4 times per week for maximum benefit.
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What they are, how they work, and how to take them
In the world of natural bodybuilding, there really isn't much that actually has a noticeable effect except for causing your wallet to lose weight. There are, however, a few that really do work and have been proven over and over again to be beneficial. Below are the ones I have tried and found to be beneficial, or at least to have a noticeable effect. I have tried many others without results but these few here have proven themselves.
If there are any other (natural) supplements that you want info or instructions on, e-mail me or ask it on the message board for a quick reply.
· What it is: Creatine Monohydrate (CM) is a naturally occurring compound found mostly in the muscle. The body can synthesize CM from the amino acids glycine, arginine and methionine. It is also found in meats, especially red meats. CM helps with the energy cycle of the muscle and more CM allows more ATP (adenosine triphosphate, the energy source of the muscle) to be created faster.
· How to take: When you first start taking CM, you should do a loading phase followed by a maintenance phase for best results. Take 1 teaspoon 5 times a day for 5 days to load, then cut back to 2 teaspoons a day for maintenance. Mix it into a simple carbohydrate drink (grape juice is considered the best but any juice is okay). The best times to take CM is before and after your workouts as that is when you will really need it. On the off days, you can take it anytime, preferably on an empty stomach.
· What it does: During the loading phase, the creatine saturates the muscles and builds up the ATP levels, and the maintenance dose maintains these higher levels. The creatine gets absorbed, along with some water into the inside of the muscle cells, which makes the muscles fuller and larger. CM has been proven to increase size, strength, endurance, and decrease lactic acid build-up and recovery times. Works for almost everyone!
· What it is: Vanadyl Sulfate is believed to mimic insulin by increasing glucose transport to the muscle and improve glycogen storage and the absorption of protein.
· How to take: V.S. Should always be taken with a meal and the dose varies depending on body weight. If you are 120lbs. or less, take 2 tablets a day; 150 lbs.= 3/day; 180 lbs.= 4/day; 210 lbs.= 5/day; 240 = 6/day; 270 = 7/day;300 = 8/day. These should be taken for about 3 months on and 2 weeks off . Take one tablet at a time with a meal or with a carbohydrate drink or protein/carb mix, and always take one with your protein after training. Another way to take this is all the tablets at once, plus one, right after training, only on training days. Try both ways an see which is better for you.
· What it does: You should notice harder muscles and a better pump when training, as well as a bit of strength and size. Vanadyl sulfate works very well stacked with creatine monohydrate.
· What it is: Ion exchanged whey protein has the highest BV (biological value) of any protein source. Eggs are 100 on the scale and whey protein is 157. For your information, here are some other BV's: The numbers used to be percentages with eggs being the highest until new advances led to "ion exchanged, predigested, undenatured, lactose reduced whey protein. This means that whey protein is the most easily absorbed and used protein available. Most other sources of protein are well below 100 BV.
· How to take: Try to get at least 1 gram of total protein per pound of bodyweight per day. Whey protein is best taken first thing in the morning, within an hour after weight training, and about 45 minutes before bed. Some even take a serving in the middle of the night, just to be sure. The body can only absorb 30-40 grams of protein at a time so take that much (usually 1 1/2 scoops)1-4 times a day.
· What it does: Protein is basically what muscles are made of and is used to build and maintain muscle. If you do not have enough protein in your diet you won't build much muscle. A high protein diet also helps to lose fat.
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