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What is Your Goal?

Altug — Wed, 02 May 2012 00:00:14 +0000

How to Transform Your Body in 10 Simple Steps

Altug — Wed, 01 Feb 2012 15:58:50 +0000

Well, we’re at the beginning of another year and we’ve all hopefully set some new goals that we’d like to achieve in 2012! For many, the goal or New Years resolution always seems to be to get into better shape than the previous year. However, when February comes around gyms certainly look a little emptier than they did in January.

If you’ve been following my blog or have “liked” the LoseWeightBuildMuscles.com Facebook page , then you’ll know I’ve documented both a muscle building transformation and a fat loss transformation. In this post, I’m gonna make sure that you never become a New Years gym casualty again! Not on my watch..

Here are 10 simple steps that show you how to transform your body, no matter what your goal is!

STEP 1 to Transform Your Body – Get The Motivation!

You have to figure out what has motivated you in the first place to want to transform your physique. Get real deep and honest with yourself. The reason won’t be as simple as “Oh, I just want to look better” – That’s the reason on the surface but you need to get your diving gear on and go looking for the real reason.

A quick exercise to help you do this is to keep asking yourself “Why?” after every question – You know you’ve gone deep enough when you’ve disturbed yourself emotionally. Here’s an example :

I want to look better…Why?

Because it will give me more confidence..Why?

Because right now I don’t feel comfortable wearing my favourite dress..Why?

Because I feel like people are looking at *insert your least favourite body part here* and it makes me paranoid…etc etc

Do you see how the reason changed when we went a bit deeper? It’s usually not the nicest thing in the world to get to the real reason but it will give you that super crazy motivation to attack your transformation like you never have before instead of quitting two weeks into January. Try it!

STEP 2 to Tranform Your Body – Take Measurements

Take initial measurements of your bodyparts. I normally measure the following parts with a measuring tape – Biceps, Chest, Waist, Upper Thighs and Calves. Take measurements at the biggest points, then note them down somewhere. You will be doing this also on a weekly basis without fail. I also weigh myself once a week but be wary of the scales – They won’t always tell the truth. You could have lost/gained water, muscle or fat. (That’s where Step 3 comes in!)

STEP 3 to Transform Your Body – Take a Before Picture of Yourself

Take a before picture of yourself and make sure the picture is in good lighting and that each picture you take uses a fairly consistent pose. You will be doing this on a weekly basis without fail. Why? Scales won’t always tell you the full story..heck, sometimes even measurements don’t. However, pictures don’t lie. We’re using this as a motivation tool but wouldn’t it also be a fantastic diary of your achievements? Get snappin’!

STEP 4 to Transform Your Body – Look at Your Diet!

The fun begins! Time to take a look at your diet – Let’s not sugar coat it (excuse the pun!), your diet is probably one of the key reasons that you’re not in the shape you want to be in and have decided to transform your body.

Nutrition is a topic that requires an entire book to cover and in my attempt to keep this short and sweet I will simply suggest for you to take a look at a healthy diet that you can maintain for the rest of your life. You’re not going to “go on a diet”. No, this will be your diet full stop!

Be sensible and make sure the diet suits your lifestyle. For example, don’t pick a diet where you need to eat 5-7 small meals a day if your job requires you to be on your feet all day and it isn’t feasible for you to take lots of little breaks.

My top tip is to keep your diet as natural and as “caveman” as possible – Whatever was available for cavemen to eat at the time is a good base for your diet too! Ok, so you’ve decided on a healthy diet..

STEP 5 – Go Shopping!

Time to pilot your trolley and start shopping for your food! Before hand, decide on which kind of foods you want to include in your diet based on your diet guidelines and create a shopping list! This is important as it will keep you focused on what you are there to buy. No straying to special offers or treats!

Another tip is to NEVER shop while you are hungry. Your cravings will kick in and you’ll be sure to make some bad food choices.

STEP 6 – Supplement For Some Extra Help

Not a necessity, but they can help you towards your goals – If you’re just a beginner or new to supplements, don’t go crazy. Just the proven basics will suffice. This is another topic that you could write a novel about but in the interest of keeping things short..

For Fat Loss :- Green Tea and L-Carnitine are cheap, effective places to start. There are literally thousands of supplements that claim fat loss. Some more dangerous, expensive, more effective than others. Understand that no pill or potion will ever replace your diet and hard work. There’s no secret! If you are going for any fat loss supplements, use common sense and research thoroughly what their effects are, good and bad.

For Muscle Building :- A basic Whey Protein Isolate, Creatine Monohydrate and Multivitamin will be adequate to help you pack on some muscle if the rest of your diet and training is on point.

Remember the word “Supplement” means “in addition to”, not “instead of” so don’t think you can replace hard work with these things to transform your body. You’ll be bitterly dissapointed..

STEP 7 – Get An Effective Exercise Plan

Yup, it’s unavoidable. If your goal is fat loss, you can certainly lose weight without exercising but guess what? It won’t be the kind of weight you want to lose. You’ll lose some fat but a lot of muscle too. This will just create a smaller version of the current you with a S-L-O-W metabolism!

I truly believe that every person on this earth should be doing some sort of resistance/weight training at the very least 2-3 times a week. It’s a fantastic exercise for burning fat, building muscle (women you will NEVER look like Arnold Schwarzenegger I can assure you..Try J-Lo) and revving up your metabolism. I could list the benefits of weight training for men and women for days. Seriously..Just do it.

You could also include a cardio routine as well to help shift the fat and benefit your health – I’d go for a HIIT style training program (with which you can use almost any exercise you want) at least every other day for fat loss results. You can even use weight training for cardio if you’re inventive enough!

Whatever program you decide on, start slow and progress from there. So you’ve got your program, great! Now just..

STEP 8 – Print and Take Your Program to the Gym

95% of people I see at the gym don’t do this. Be the 5% of people that are always logging their workouts and progressing from week to week.

Recording your workouts will give you feedback and allow you to make tweaks to ensure that you progress the next time! If you’re not progressing, you’ve hit a plateau. You may need to tweak your diet, your training program or just be more consistent! Either way, you’ll never know if you don’t record this information. After all, what’s the point of training if you’re not seeing results, right? What a motivation killer…!

STEP 9 to Transform Your Body – Re-take Measurements, Pictures and Assess!

At the end of the first week, take another picture and take your measurements again. Your measurements should show movement in the direction that you want (but this will depend on a number of factors. How new you are to exercise, how much bodyfat you started with etc) – If I’m burning fat I normally look for decreases in my stubborn fatty area’s which for me is my waist and for muscle building, I look for every other body part of mine to gain in size.

Decide whether you are progressing (be honest with yourself!) – If your measurements or picture aren’t showing any improvements then you will need to change something in your routine the following week. Either tweaking your diet or your training. (Or you might just need to be more compliant to what you’re doing – Only you can honestly answer that!)

Remember : “Insanity is doing the same thing over and over but expecting different results”

Step 10 to Transform Your Body – Rinse and Repeat!

Simply rinse and repeat this simple cycle until your body is where you want it to be – Transformation Done! Just remember that from here you can choose to progress your transformation and set new goals or you can maintain your new found healthy body and lifestyle.

I hope this blog post has been helpful. My transformations were truly done in these 8 simple steps and these are the foolproof steps I’m using to compete in my first fitness modelling show! So now you know my not-so-secret formula – Go out there and transform your body.

How to Do Squats Correctly – 3 Myth’s About Squatting

Altug — Thu, 11 Aug 2011 20:17:48 +0000

If you’re looking for the most physique-changing exercise in existence, you would arguably be looking at the squat.

The squat builds lean muscle on your upper and lower body, burns fat and cranks your metabolism up to that which resembles a champion race horse!

But how to do squats correctly? With all of the benefits squats bring, it’s still interesting to see the massive variety of techniques people use when performing squats. Most of them invalid and/or potentially dangerous! (If squats are even included at all! Don’t get me started..Just do yourself a favour, get serious and include squats into your routine!)

It’s not just limited to trainee’s in the gym – Most qualified trainers are also providing gym users with incorrect and outdated information when it comes teaching their clients how to squat correctly!

Today I want to look at 3 myths which surround squat technique and correct them for you so that you are not only squatting correctly, but effectively for maximum results!

How to Do Squats Myth Number 1 – “Your Knee’s Are Not Allowed to Travel Past Your Toes”

I want you to look at your knee’s the next time you’re walking up a flight of stairs..Take a look at your knee when you step up on a kerb..Maybe take a look down when you next get up off of your chair.

You’ll very likely see that your knee’s travel slightly past your toes – This happens naturally and is FUNCTIONAL!

But what’s the first thing most trainers tell you when squatting?

“Don’t let your knee’s go past your toes!”

Although their safety is your priority, they are potentially making the exercise far more dangerous for you – How?

Well if your knee’s aren’t travelling slightly past your toes, you’ll need to lean forwards at the hips. This increases the pressure on your lower back by up to 300%!! Now imagine this with a 100kg barbell on your back..What about 140kg? 180kg (400lbs)? You’re asking for trouble – Once your lower back goes, you’re out of the gym. There are no work-arounds. The bottom line – Protect your lower back at all costs!

You’re also using your glutes for the movement predominantly when you don’t allow your knee’s to travel past your toes. Allowing your knee’s to travel slightly forwards will allow your quads to fire into the movement too.

“Won’t this hurt my knee’s?” – Ok, you are adding around 60% more pressure on your knee’s when using this technique – However, 60% more pressure on the knee’s VS 300% on the back is a much better compromise, trust me. Your knee’s will be able to handle the weight but everybody’s threshold will be different. I started using knee-wraps when I started squatting above 140kg (315lbs), Just as a preventative measure. My knees feel absolutely fine! If you’re worried about your knee’s, then wrap them up from the very start and don’t squat too deep.

So what should the squat look like? Very simply, at the bottom of the movement your shins and upper body should be parallel with each other (like in the picture to the right – By the way, I’m wearing totally the wrong footwear here as I just decided to film impromptu that day – Your footwear should be flat i.e. converse or even bare feet).

Remember, we are only talking about your knees travelling VERY SLIGHTLY past your toes to make the movement more natural! DON’T make the movement dangerous by taking your knee’s or your back too far forward!

Do this and you’ll find your strength will SHOOT through the roof, you’ll see changes in your body and alleviate any lower back pain associated with squats! This is the number 1 tip you can take home if you want to know how to do squats correctly

MYTH NUMBER 2 – “Put All of Your Weight into Your Heels”

This one might surprise many of you but don’t misunderstand me – I’m not telling you to come up on your toes either, that’s asking for trouble and will likely be a result of your knee’s travelling too far forward or tight calf muscles.

What I am saying though is to push your weight evenly through the heel and the balls of your feet to ensure all of your muscles are firing properly and to maintain the technique I just recommended in Myth Number 1.

If you put all of your weight into your heels, your technique will most likely be back to where your knee’s don’t move past your toes and your back leans too far forward. This is another mistake nearly all personal trainers use to teach their clients how to do squats. The next time you squat, get a feel for how the pressure is distributed in your feet and keep it even.

MYTH NUMBER 3 – “Don’t Squat Deeper Than 90 Degree’s”

Another thing trainers teach incorrectly in my opinion is the depth of a squat – This advice goes hand-in-hand with MYTH NUMBER 1 – If your knee’s don’t travel slightly past your toes it becomes very hard to squat deeper than 90 degree’s..and if you can get deeper than 90 using that incorrect technique, I don’t even want to imagine what your lumbar spine is going through!

I don’t have a particular angle that you should aim for – It is all relative to your experience, flexibility, strength, current condition etc etc. There are too many variables for a one size fits all recommendation in this area.

I’ve seen people do squats “Ass-to-Grass” without a problem and I’ve seen some people who have unrelated knee injuries and are worried who stick to 90 degrees. I’ve also seen people “Squatting” (I put it in quotes because I don’t consider these fairy movements as “Squats”!) at about 45 degree’s. These people usually have an ego problem and stick lots of weight on to sacrifice the effectiveness of the movement and their form. You should be squatting deeper – end of! (unless you’re training for speed but that’s a different subject altogether)

I go slightly below a 90 degree angle but with increased flexibility in my calf’s I could squat deeper. Everybody will have their reasons as to why they squat the depth that they do but you should be squatting until you have at least a 90 degree angle in your knee’s or yo hamstrings are parallel to the floor if your goal is to build muscle or burn fat.

If you can’t achieve this with the technique I’ve explained then you may have tight or weak muscles in certain area’s. A common reason people can’t squat too deep is having tight calf’s. If you have tight calfs you’ll find that your heels come off of the ground as you go deeper into your squat. Be sure to stretch them out as often and for as long as you can. (this is a big problem in females who wear heels a lot as their calf’s are consistently in a contracted and shortened state – Be sure to have a nice, long calf stretch after a period of wearing heels)

There you have it – With these 3 myths busted, you should find your squat becoming stronger, safer and far more effective! Perform them incorrectly and squats can become your enemy – Perform the squat with correct technique and squats are the bestest friend you’ll ever have when you look at your new body staring back at you in the mirror!

Other Tips That Will Help With Proper Squat Technique

Make sure that you are wearing flat footwear or bare feet (I prefer the ankle support of footwear)
Use a spotter if you are going heavy
Make sure that you knee’s travel in line with your toes
Your knee’s should not bow in or widen out when you squat. If they are, you need to strengthen/stretch the effected muscles.
Control and slowly lower yourself into the squat but explode up faster on the positive portion of the movement.
A belt is optional – I find them irritating and my core seems to be strong enough to handle the weights I’m moving at the moment.
Knee wraps are a neccesity in my opinion – Even if your knee’s don’t hurt, it’s better to have the wraps there and not need them, than to need them and not have them there. Squats should be an exercise where you lift the heaviest and challenge yourself (once form is correct) so the protection helps.
Have your toes pointing slightly out when you squat – Between 15 to 30 degrees out is a good angle. Make sure your knees follow the same line that your toes are pointing in.

A great program that utilises big movements like squats, deadlifts etc to build insane amounts of muscle is Jason Ferrugia’s Muscle Building Secrets below :

Be sure to leave your comments below! and don’t forget to check out my FREE Transformation Workout Program HERE if you haven’t downloaded it already.

Homemade Weight Gainer – 4 Issues About Conventional Weight Gainers and How to Make Your Own

Altug — Mon, 13 Jun 2011 23:44:07 +0000

The inspiration for my post today about how to make a homemade weight gainer is the fact that over the past few years of being in the fitness industry, I’ve had clients and trainee’s comment to me on multiple occasions “I’m thinking of taking Weight Gainer X, Y or Z because my friend took it 3 times a day and he BLEW UP!”.

I just had somebody tell me this again a couple of weeks ago which reminded me again of some issues I have with a statement like that!

Issue Number 1 – “He Blew Up!”

Sure, I bet your friend blew up after taking a big brand-name weight gainer 3 times a day! Have you seen the amount of calories in those things??

Most weight gainers commonly contain 500 – 1500 poor quality calories per serving…now multiply that amount by 3 and you have anywhere from 1500 – 4500 extra calories a day! Not including your food.

I don’t care who you are, having that many extra calories per day you’ll certainly blow up – but if you think it’s all going to be quality weight you’re gonna be disappointed! You’re almost sure to put on a lot of unnecessary fat mass along with your muscle gains which you’ll have to spend extra time cutting off of your physique at a later date! Not fun.

Issue Number 2 – There is no such Weight Gainer that is Suitable For Different Times of the Day.

Another reason you’ll probably gain a lot of unnecessary fat from the weight gainers at the supplement store is that there is no such weight gainer out that is suitable for your nutritional requirements at different times of the day. So taking them 3 times a day is a terrible idea!

You’ll probably know that for breakfast it’s good practice to get a shake that contains whey protein and slow-release carbs (such as porridge oats) to start your day off with some steady energy.

After a workout, you’ll need a shake with fast-release carbs and fast acting whey protein to spike your insulin levels to quickly shuttle those nutrients to your damaged muscles and have them recovering pronto!

Just before hitting the sack, you’ll want a nice slow-releasing protein such as Casein to nourish your muscles with protein as you sleep for 7-8 hours (hopefully!) – To delay the protein further I even add a few essential fatty acids such as omega seeds (hemp, linseeds, pumpkin seeds etc) or even olive oil. (Yeah, I’m hardcore like that!)

As you can see, the ingredients needed for your shakes at different times of the day are TOTALLY different. It’s not a simple case of “taking a weight gainer 3 times a day”

Most weight gainers are only suitable for 1 time of the day – it’s impossible for them to be suitable for all times of the day.

Issue Number 3 – Quality of Ingredients in Weight Gainers

Most weight gainers are full to the brim with cheap sugars which aren’t necessarily a bad thing to consume post-workout, but taking these sugars in at different times of the day is asking for trouble if you want to stay fairly lean. Don’t be fooled by any weird trademarked names in the ingredients either like “Super Multivariable Nutriplexocollosus complex” which are sometimes used to mask a group of crappy ingredients..or make a bunch of standard ingredients seem better than they are.

Issue Number 4 – Cost of Weight Gainers

Weight Gainers are probably the lowest value for money supplements you can get and this ties in directly to what we mentioned above – The cheap ingredients. Not to mention, can you imagine how many tubs you would go through if you used the “3 times a day” protocol?? Those tubs commonly have a miniscule 10 servings or so because of the amount of calories per serving! That’ll get expensive reaaal fast..

If you bought these ingredients on their own the benefits would be two-fold – Firstly, you get to use the optimal ingredients for the time of day. Secondly, you get to save a ton of your hard-earned money! Building muscle is a pretty expensive game in the first place..don’t make it more so by wasting money on useless supplements!

The Solution – Homemade Weight Gainer

Obviously, your boy Altug is here with the hook-up to make sure you get the right ingredients down you at the right time…and save you some serious dough!

The ingredients you need to buy are :-

A sack or tub of Maltodextrin or Dextrose (fast-release carbs)

A sack of Instant Porridge Oats (Oats ground down to a fine powder – Perfect for shakes!)

A sack of Whey Protein (isolate or concentrate is fine)

A tub or sack of Casein

A few packets of Omega Seeds or oils (Mix of Linseeds, Hemp seeds, Pumpkin etc)

If you buy these ingredients in bulk, they’re extremely cheap! Especially if you stay away from the big brands who have a big marketing budget to sucker you in..without necessarily having better ingredients! I personally buy my stuff from MyProtein.co.uk but I’m from the U.K so for my U.S. readers I’d recommend checking out Bodybuilding.com or N101.com for this stuff – These ingredients will last you for a very long time!

Different Homemade Weight Gainer for Different Times of the Day

You can play with some of the measurements of the ingredients depending on your lean weight :

Homemade Weight Gainer for Breakfast

60 grams of Instant Porridge Oats

35 grams of Whey Protein

Water

(optional) Semi-Skimmed/Skimmed Milk

(optional) Omega Seeds crushed or sprinkled in

(optional) Tablespoon of All-Natural Peanut Butter

(optional) Banana/other fruits

Notes : The goal here is to get a quality blend of protein and carbs first thing in the morning to get your energy levels up (but keep them steady) and some protein to your muscles after you’ve been fasting for 7-8 hours. Some quality fats can be added too if you need the extra calories.

Homemade Weight Gainer for Post-Workout

40 Grams of Whey Protein
50-70 Grams of Dextrose/Maltodextrin
(optional) 10 grams of BCAA’s

(optional) 5-10 grams of Creatine

Notes : The simple goal here = Recovery! Your body is in a musle breakdown state and you want to switch it into a muscle building state asap! You do this by getting in some fast-acting sugars and protein – That’ll flip the muscle building switch in no time.

Before-Bed HomeMade Weight Gainer

30 Grams of Casein Protein

(optional) Teaspoon of Olive oil/Omega Seeds

Notes : You want a slow-release protein like Casein here as you wind down and get ready for bed. Your muscles will not be fed for at least 7-8 hours so it’s about doing the best you can while you’re asleep. The optional fat slows absorption even further.

So there you have it. Stop wasting your money on poor quality branded weight gainers and make them yourself at home. Your wallet and your physique will benefit for it!

Leave your comments below – What are your favourite ingredients to stick in a shake?

Altug

Doggcrapp Training – A New Way to Build Muscle With Rest-Pause Training

Altug — Sun, 29 May 2011 17:39:27 +0000

Before publishing this post, I want to first credit the person from whom I first read about this strangely named Doggcrapp Training method many years ago. I’m not sure if it is his real name or an online moniker that he uses but he is a bodybuilder that goes by the name of Dante.

Although I’ve modified the program to suit my needs it was still his original theory that got my wheels turning about this method of training so I want to give credit where credit is due.

Ok, now on to the method with perhaps the most outlandish name .

What Have I Personally Achieved With the Doggcrapp Method?

If you’ve seen my 11 week transformation, I used the doggcrapp training method in the last 5-6 weeks of my training. The first week, against my better judgement I experimented with an extreme 6 day volume training method which was very similar to Arnold Schwarzeneggers workout. I would NOT recommend a beginner to do that..Only go for it if you’re advanced in your weight lifting career but even then I feel that you may be being inefficient with your time.

I had the time on my hands being in Cyprus with nothing to do but see family, train and keep up with my online endeavours so that is why I gave the 6 day volume protocol a shot.

I quickly plateau’d and realised real fast that I was overtraining when I went to stay with my cousins in their village with no gym for the weekend – Over this weekend I started growing and looking fuller. So after week 5-6, after seeing some results with the volume training I went back to what has worked well for me in the past (and still what I personally believe to be one of the best ways to train for people who aren’t genetically gifted and don’t have the time to be in the gym 6 days a week for 2 hours at a time) and that is a form of H.I.T training. (High Intensity Training) called the Doggcrapp method.

IMPORTANT : Something I always see most people failing to do is change their training protocol as often as every 4-6 weeks as the body adapts to training stimulus REAL fast. Do you ever notice people doing the same thing for months and even years? Do they look much different? Nah!

What is The Theory Behind the Doggcrapp Training Method?

Ultimately, if I had to explain the doggcrapp method to you in one line it would be this – To achieve as many growth periods as possible for your muscles.

This method achieves this by splitting your training into two days :-

DAY 1 : for chest, shoulders, triceps, back width and back thickness. Then a 2nd day for Quads, hamstrings, calves, biceps, forearms and abs.

DAY 2 : for Quads, hamstrings, calves, biceps, forearms and abs.

You will be doing only ONE all-out working set for each bodypart with a “rest-pause” at the end of the set for the majority of exercises.

REST-PAUSE : After your working set is over (10-15 reps) you will put the weight back, take 15 deep breaths and then attempt a further 2-4 reps of the exercise. This is your first “rest pause” set.

When you’ve done this, repeat the 15 deep breaths and attempt another 1 or 2 reps of the exercise. This is your 2^nd “rest-pause” set. Your working set is complete!

You then perform an extreme stretch on the muscle worked to stretch the fascia surrounding the muscle to allow for more muscle growth. (I talk about this kind of stretching in my post about Extreme Fascia Stretching)

The theory is that every week you will keep getting stronger either by adding an extra rep or adding some extra weight and hitting the same number of reps for each exercise

You will have 3 different versions of each of the 2 workout days – (6 workouts in total). While the bodyparts you train will remain the same, the exercises will change.

For example : On Day 1, your chest exercise will be Bench Press. When you do the Day 1 workout next time round, the chest exercise will be Incline Dumbell Press. Same for every bodypart. Create yourself 3 different versions of both days.

You rotate the two workout days 3 to 5x a week. For example here’s a 10-day schedule that might make more sense :-

Monday – Workout Day 1a

Tuesday – Workout Day 2a

Wednesday – Rest

Thursday – Workout Day 1b

Friday – Workout Day 2b

Saturday – Rest

Sunday – Workout Day 1c

Monday – Workout Day 2c

Tuesday – Rest

Wednesday – Back to workout Day 1a (where you should be stronger on each exercise)

Which means you train each bodypart twice in 4-5 days..This also means 2 growth periods for your muscles in 4-5 days. You’ll see the advantage of this when I explain volume training below.

It’s pretty damn intense when you get back round to the same workout you did the week before because with Doggcrapp training, if you performed the same weight and the same amount of reps or less than the last time you did this exercise, you MUST change the exercise for next time! It’s very do or die, which I love..YOU MUST PROGRESS!

Example : If you’ve done a 200lbs bench press for 10 reps over two consecutive workouts, you MUST change the bench press to a different chest exercise the next time you do this workout. (because you’ve stopped progressing – You should have got 11 reps this week!).

Doggcrapp Training vs Volume Training – The Advantage

Most people who use the traditional volume training method usually split their bodyparts up into one or two parts at a time. Then they absolutely flatten their muscles with as many sets and exercises as possible for that one bodypart.

This has never sat well with me ever since I picked up my first set of weights. I could never achieve the same intensity set after set after set..I had one, maybe two intense sets in me at best! Then I’d get considerably weaker on that bodypart.

NOTE : I’m not saying volume training is invalid! The only thing that is invalid is thinking that there is only one way to train. The correct way to train is to change your workouts regularly so that your body doesn’t adapt. Somebody who says that they know the BEST way to train are LYING! I’ve used both of these methods with success.

It takes about 7 days normally for volume training advocates to get back to the same bodypart again. Even if their muscle has recovered sooner than the 7th day, it usually doesn’t matter because volume trainee’s usually have a 4 or 5 day bodypart split! So just as an example of what a typical volume trainers week might look like if they trained Legs on Monday :

Monday : Legs

Tuesday : Chest

Wednesday : Off

Thursday : Back

Friday : Shoulders

Saturday Off

Sunday : Bi’s and Tri’s

By the time they get back to training any bodypart, a week has gone by…Meaning only ONE growth period a week

Now, what Doggcrapp training advocates is that you want AS MANY GROWTH PERIODS AS HUMANLY POSSIBLE to grow muscle at the fastest rate possible.

Shouldn’t this be any muscle builders mission?

But Haven’t Bodybuilders Been Using Volume Training For Generations?

Maybe but you need to ask yourself a few questions.

Do professional bodybuilders take steroids which greatly enhances their recovery ability? Yes

Do professional bodybuilders all have insane genetics whereby WHATEVER program they’re likely to do they’ll see results? Yes

Do the magazines where you see these insane volume training programs have a million pages of supplement adverts? Yes

Have all the great bodybuilders that ever lived trained with volume? NO!

Mike Mentzer used HIT training and he was huge..also one of the greatest bodybuilders of all time, Dorian Yates was a strong H.I.T training advocate.

Recently, number one fitness and muscle model Rob Riches has also mentioned how he uses Rest-Pause training with great results.

Arnold Schwarzenegger, although trained with volume, was actually on the right track. He trained with maximum growth periods in mind. He trained each bodypart 3 times a week but with the most insane of volume. His sessions had to have lasted at least 2 hours which is what we don’t want. Bare in mind again that professional bodybuilders are all on steroids which means their recovery ability is FAR greater than yours.

Another great bodybuilder to look at also is recent 8 time Mr Olympia Ronnie Coleman. Watch his training DVD’s and you’ll see that although his training method appears to be volume training, he only actually does ONE WORKING SET at his heaviest weight. (Pyramid Training)

I brought up bodybuilding magazines because they sometimes make out that the bodybuilders routines in there are far more volumous than they actually are. This is for 2 reasons.

1) To make the bodybuilder larger than life and have that “superhuman” like status

2) So that YOU copy that same workout and when it doesn’t work they just sell you the supplements they advertise as a fix! When really it’s their insane routine that is to blame. Criminal but true!

Bottom line – Do not copy bodybuilders magazine workouts. You are NOT a bodybuilder so you shouldn’t train like them. (and most do not even train like that anyway).

Well, I took the DC method and tweaked it very slightly to my needs. Here is my doggcrapp workout for the last 5 weeks that I was in Cyprus! Enjoy.

Before you start, you should ALWAYS have a spotter around if you’re utilising the DC method. During your 2nd and 3rd rest pause you’ll be very fatigued and it wouldn’t be completely safe for you to bench press, for example, on your own at this point.

If you’re new to muscle building DO NOT TRY THIS WORKOUT YET. You don’t fully understand what the correct intensity feels like yet and you’ll likely injure yourself following this method.

Always use 2-4 Warm-up sets before your 1 working set to avoid injury

For your working set, use a weight that is around 80% of your 1 rep max. Or in simple terms, choose a weight that you can perform 10-12 reps with before your muscles fail to lift the weight for another rep.

The Aim : To progress every single week on every exercise. Example – If you did the bench press at 100lbs for 10 reps on Week 1, on Week 2 you must get at least 11 reps on the same weight. When you can get over 12 reps on an exercise, you can add a small amount of weight the next week. (Those little 2.5lbs doughnuts are your friends!)

Here’s a 10 day example schedule which might illustrate my point better :

Monday – Workout Day 1a

Tuesday – Workout Day 2a

Wednesday – Rest

Thursday – Workout Day 1b

Friday – Workout Day 2b

Saturday – Rest

Sunday – Workout Day 1c

Monday – Workout Day 2c

Tuesday – Rest

You can download my FULL Transformation Workout including diet and theory by popping your email in the box below this post and I’ll send you the 39 page report for FREE! I hope you enjoyed this post and my report get’s you closer to your goal!

Altug

My Transformations and How I Achieved Them

Altug — Thu, 19 May 2011 17:29:14 +0000

On this page, you’ll see all of my muscle building and fat loss transformations as well as how I achieved them so that you can transform yourself too! You’ll see that it’s not exactly the rocket science that so-called “guru’s of fitness” make it out to be.

I don’t intend to do many more of these transformations as from now onwards I fully intend to stay in shape all year round and I recommend that you do the same once you have transformed your body!

10 WEEK MUSCLE BUILDING TRANSFORMATION

Click Here to See How I Did It

8 WEEK FAT LOSS TRANSFORMATION

CLICK HERE TO SEE HOW I DID IT

Build Muscle Fast – 4 Steps to Get You Started Today

Altug — Wed, 27 Apr 2011 23:31:26 +0000

Chances are, if you’ve just landed on this page of my blog – you’re just starting out on your muscle building journey. (If you are starting on your fat loss journey -> Click Here to Get Started!)

Now this road could potentially be a long and frustrating one if you don’t know what you’re doing – Trust me, I’ve been there. I wasted around 2 years just messing around in the gym with no clear plan or any idea of what I was doing before I finally “got it”!

In this post I’m going to share with you how I (Altug Kop <– Click here to find out more about me if you’re new to my blog!) got started on my journey from 135lbs soaking wet, with bricks in my pockets..to adding 65lbs of muscle to my frame!

Luckily, I’ve made the mistakes for you and this has given me the oppurtunity to cut through all of the crap information you might come accross and help you to start achieving your muscle building goals like I have! Ok let’s do this!

STEP 1 : Be Ready to Build Muscle

You’re probably thinking to yourself : “I am ready to build muscle otherwise I wouldn’t be looking for information, duh!”

But the truth is most people don’t realise that to build muscle fast, you need unwavering discipline – You can’t build muscle as a hobby I’m afraid..You need to commit to a LIFESTYLE otherwise you won’t see optimal results, if at all!

Ask yourself :

Am I willing to change my eating habits to build muscle?
Am I willing to say “No” to things that might take me away from my goals to build muscle? (Alcohol, cigarettes, drugs, bad foods)
Am I willing to follow my plan to the letter, even if I’m having a “bad” day or don’t feel like going to the gym?

These are just a few things you’ll have to be ready to do in order to build muscle consistently! Remember this :- Muscles aren’t build inside the gym, they are built outside of it. Hence why building muscle is a lifestyle

STEP 2 :- Set Yourself Some Smart Goals!

Again, not the sexiest of subjects when it comes to building muscle but one of the most important! Almost every program worth a damn will tell you the same thing..When you set smart goals, you set yourself up to win.

I’ve seen this in my day to day life too – When I set myself small, actionable goals…I achieve them.

Just a quick outline for you on what a smart goal is :

S -pecific. Make sure your goal is narrowed down.

M – easurable. You should be able to measure your goal!

A -chievable. Don’t set yourself something that you’re not sure you can achieve.

R – ealistic. Ties in with the above. Make sure your goal is actually feasible. (No you can’t become Arnold in a month!)

T – ime Framed. Your goal must have a deadline!

EXAMPLE OF A SMART GOAL :

I want to gain 15lbs (measurable) of muscle (specific) by weight training 3 x a week (achievable) and reach my goal in 3 months (realistic and time-framed)

Ok, now it’s your turn..set yourself a smart goal following this formula before you start.

STEP 3 : MAKE SURE YOU HAVE AN EFFECTIVE PROGRAM

Yeah, I wrote this all in upper-case for a reason – Because I’m shouting this at you to make sure it sinks in!

I wasted around 2 years in the gym just flapping around aimlessly – I thought that all I needed to do was show up at the gym and do random exercises with no set routine. Well, needless to say I didn’t see anything in those first 2 years but the same skinny Altug looking back at me in the mirror..

I didn’t know how to eat, train or look after myself to build muscle..BIG MISTAKE.

I then came accross a really helpful coach when I was 17 who answered all of my questions via email. Thinking about it now, he was amazingly patient with me and I appreciate him getting me started. I created myself a program with the new knowledge I gained and started to finally build some muscle..

Not much mind you…Progress was slow but steady.

If you’re starting out today, you’re either extremely lucky or…extremely UNLUCKY. Yeah, I know that doesn’t really make sense but hear me out.

You are lucky because you have so much more information out there compared to back when I started…BUT this wealth of information is also the problem – Because there is a whole heap of BAD information out there on building muscle. If you fall into one of these sources of bad information, then you become UNLUCKY.

A good way to avoid this situation is to grab a full program from a reputable source..and out of all of the muscle building programs I’ve reviewed, my favourite is Vince Delmonte’s No Nonsense Muscle Building Program.

Whatever route you decide to take, a complete program should contain the following things :

A theory section so that you understand WHY you are doing what you’re doing
A Nutrition section (preferably with meal plans) to help you understand the importance of nutrition for muscle building
Effective Workout Plans to build musle fast.
Exercises and video’s to show you practically and safely how to train.

No Nonsense Muscle Building contains all of the above things and Vince lives the muscle building lifestyle so he’s a great person to learn from. You can see me tear his program apart in my honest review –> CLICK HERE.

Whatever program you use, make sure you stick to it and that you get your information from reputable sources. Not “faceless” people who can’t back up anything they teach!

This aspect is the most important part of the equation if you want to build muscle fast so choose wisely!

STEP 4 – TAKE ACTION!

Nothing happens if you just sit and think about it – You’ve decided that you’re ready to build muscle, you’ve set yourself some goals and you’ve picked a decent muscle building program..All of that counts for nothing if you don’t TAKE ACTION!

You learn by doing so get out there and start shortening your learning curve. Once you understand your body, what works and what doesn’t – You’ll see results a lot faster and nobody will be able to stop your momentum even if they tried!

Just remember to be patient…Rome wasn’t built in a day. Take baby steps first of all and those baby steps will turn into leaps and bounds.

Building muscle is all about taking consistent steps towards your goal and living the lifestyle for at least 85-90% of your daily life – If you can do that, you’ll see the rewards inside and outside of your body.

Take the bull by the horns and start to build muscle fast!

Altug

To get started the right way and not waste years like I did researching and following the wrong information – Do yourself a favour and start to build muscle from DAY 1!

Get yourself a good program which covers all of your bases. Vince Delmonte’s No Nonsense Muscle Building is the best of the bunch and has helped 25’000 skinny guys transform their bodies.

CHECK IT OUT HERE….

Muscle Fascia Stretching to Burst Through Your Plateau and Build Muscle Fast

Altug — Mon, 29 Nov 2010 22:17:11 +0000

“Fascia Stretching to build muscle you say??” Surely there’s something more fun and important I could be doing?

If you’re anything like me and into muscle building, you tend to develop an obsession with finding any little things that could potentially help you to build that bit of extra muscle. Usually when trainee’s tend to look for extra ways to build muscle, they tend to go for the common stuff – The latest, expensive scam supplement or the newest, craziest workout they can find in Flex magazine.

But today I’m going to explain to you the concept behind fascia stretching of all of your muscle groups – Now if you’re anything like most of the people I talk to about “stretching”, you may roll your eyes and not be very interested. After all you don’t see any immediate, visual benefit from stretching and you just seem to experience discomfort (Fascia stretching can get REAL uncomfortable and being the good samaritan, I’m gonna show you exactly how!).

Well, what if I told you that stretching could actually put some quality,lean mass on your frame. Would you be interested then? What if I told you that studies had been done that found stretching to cause hyperplasia – Cell division of your muscles – Yeah, that’s right your stretches just gave birth to a whole bunch more baby muscles for you to grow and nurture. Convinced about the power of stretching yet?

Now if you bear with me, I’ll teach you something that I feel played a major part in putting on a ton of muscle on to my frame in 11 weeks..And that is extreme muscle fascia stretching.

I first heard the concept of muscle fascia stretching from Dante (I implemented a lot from that guy) and Jason Ferrugia also explains this concept really well in his Muscle Gaining Secrets Program (<– Which I highly recommend for fast muscle building!) – To explain it to you simply, you have muscle fascia that sits as connective tissue surrounding your muscles keeping everything bundled together. Kind of like a sheet of thick armour covering them.

Amongst other things, the muscle fascia is what is thought to be one of the limiting factors of muscle growth. This makes sense. I mean think about it..if there is nowhere else for the muscle to go, where can it go? It would just bump up against the muscle fascia and have no room for growth.

So what can we do to counteract that? Yeah, you guessed it – We can STRETCH the living daylights out of our muscle fascia until they let us have some more muscle growth!
(When I say “living daylights”, it’s a figure of speech! I don’t want any injuries so be careful!)

Over time I’ve noticed tremendous results with this kind of stretching – Within 6 weeks you’ll notice a huge difference in your physique, especially if you’re an intermediate trainee who may just be coming up to that point where your fascia has started being difficult!

But How Can We Stretch Our Muscle Fascia Effectively?

Unfortunately, your static 15 second maintenance stretches aren’t going to get the job done. You are not only trying to maintain your muscle fascia’s flexibility but you’re also trying to push it past it’s previous point to allow more muscle to grow in the space it leaves.

Now rule number 1 is to MAKE SURE YOUR BODYPART IS PUMPED straight before you go into your extreme fascia stretch for muscle building. We want that tight, pumped up feeling of our muscles pushing up against the fascia because this way we’re already

In all honesty, this isn’t going to be pretty and is quite uncomfortable..BUT HEY you’re into muscle building, not twiddly winks! This is what you signed up for upon entry!

Most of the stretches here need to be held for at least a minute to be effective (or as long as possible – I personally take 20 deep breaths and each deep breath is at least 4-5 seconds) depending on the stretch. You need to be really honest with yourself during these stretches..if you can sink deeper, then you MUST do it as excruciating as it can become. Of course, you should know the difference between injury and an intense stretch. A good rule of thumb is that your joints shouldn’t hurt in a stretch.

So without further a do, you wanna know some stretches to show your fascia a good time? I’m your man..

Extreme Chest Fascia Stretch – Dante recommends holding two dumbells at the bottom of the dumbell flye position. Trust me you’ll feel this..unfortunately I felt it on my shoulder joints too (mine aren’t great anyway) so I now modify this to use a seated or laying chest press machine. What I do is adjust the handles so that they are as far back as they can go – Then I slot myself in and get my hands behind the handles (This is a squeeze, you might need somebody to help with the initial push) and then I just let the handlebars push against me while holding the stretch in the bottom position. Use about 1/2 the weight you would normally press. If it’s too easy and the stretch is too light, move up in weight.

Shoulders – I never stretch my shoulders using the extreme method as the stretch recommended always hurt my shoulders but for some of you it may be ok. You basically turn your back on a bar and then reach back to grab it with your palms face down on top of it. Then slightly walk out and bend your knee’s until you feel a stretch in your shoulders.

Biceps – I like just sitting down against an inclined bench letting two dumbells hang by my side. Your biceps will feel like they’re about rip open! This was a nice stretch I discovered whilst reviewing Jason Ferrugia’s Muscle Gaining Secrets program.

Triceps – You can do this in two ways. The first is with a towel – Grab one end of a towel and let it hang over your shoulder and behind your back. Now reach behind you with your other hand and grab the bottom of the towel. Start pulling it downwards as hard as you can. You’ll feel your tricep starting to burn. 60 seconds and then you swap arms.

The 2nd method is to use a single dumbell. You can either do one tricep at a time or both. Let me explain it if you were doing both arms at the same time. First grab one end of the dumbell by making a diamond grip with both of your hands. Now lift the dumbell above your head lower it as far down your back as you can. To intensify the stretch you MUST sit up as tall as possible and also try to push your neck back to add an even greater stretch to your triceps.

Either one of these methods for tricep fascia stretching is fine.

Quads – I made this one up and it’s a killer if I may say so myself. Now normally we’d grab behind one leg and stretch it as you balance with the other leg. Well we don’t want to worry about balancing. So I want you to find something that can replace your hand. I normally use the rollers on a hyperextention machine to put my laces on. Now I want you to simply use your oppositte standing leg and lunge down by bending your knee. You’ll feel an intense stretch in the leg that is being propped up on the rollers.

Lats – I have a pretty funky one here that I learned from some Poliquin students – It works a charm though. I want you to sit back into your heels and reach as far forward as you can. This puts you in a standard lower back and lat stretch but here’s the twist. I want you to gently creep over towards one side with your fingers..Try to still keep your arms outstretched. You’ll feel an intense stretch in the oppositte from where you’ve just crawled to. We’re not finished. Now I want you to take your oppositte hand (if you crawled over to the right, use your left hand for this) and I want you to try and creep a little further forward with the fingers of that oppositte hand. Ever felt a lat stretch like that before?? Now do the same on the other side.

Hamstrings - I can do the simplest stretch for my hammy’s and it would still be classed as the super-duper-painful-death-torture-extreeeeeme stretch. Literally my least favourite stretch. A standard hamstring stretch works for me but if you want something extra, prop your heel up onto a bar or a high step. Now your foot that’s on the floor inwards (This makes a hell of a difference) and try to keep your back straight while using your hips as a hinge as you lean over. This should make you cry..

Calves – These are supposed to get a good stretch when we do calf raises at the bottom portion of the movement but it isn’t enough for me. If I don’t stretch my calves, my squats are effected quite badly. I just simply find a ledge and let my heels hang off of it for as long as I can whilst holding on to something and leaning forwards. This is excruciating enough for me. Try a mixture of foot positions to hit your gastronemius and the soleus (turn your foot inwards as you stretch to hit the soleus portion of your calf)

Traps – Another tight part of mine. For this one I like to stand up and open up my whole body. Stand up tall and pull your shoulder blades back and down (retract them) and also have your palms facing forwards at all times. Keep them held in this position as you drop your neck slowly down to the side. To intensify the stretch you can use your oppositte arms to push your neck gently down a little further. These trap stretches will help to stop your head from jutting forward and keep you standing nice and tall.

There you have it – Your extreme muscle fascia stretches that should have you crying for mommy….but looking like Arnie!

Try these stretches out after you’ve completed your last exercise for each bodypart and let me know how it goes.

As always comment below and let’s talk about it!

Post Workout Nutrition – 2 Crucial Things You Need Down Your Neck After a Workout!

Altug — Mon, 22 Nov 2010 20:19:11 +0000

One of my favourite scenes in a movie is in “End of Days”, when Arnold Schwarzenegger wakes up, sticks a pizza and whatever leftovers he can find around his kitchen into a blender whilst proclaiming “Breakfast is the most important meal of the day!” – Then of course, he necks the contents of the blender! Pure Genius..

But the great “Ahnullld” MIGHT have been wrong with that statement (blasphemy I know!) – Because he clearly overlooked post workout nutrition!

Don’t get me wrong breakfast is an extremely important meal to get your metabolism kickstarted for the day and switch yourself from a catabolic (muscle breakdown) state into an anabolic state. You should never skimp on breakfast (a common mistake) but for any kind of athlete, fitness enthusiast, muscle builder or even the casual gym user, post workout nutrition IS THE MOST IMPORTANT MEAL OF THE DAY! (You can tell Arnold I said that too!).

Then why do so many people still neglect this most important meal?

Why is Post Workout Nutrition the Most Important Meal of the Day?

Picture this – You’ve just hit the gym pretty hard and had a tough session. You’re exhausted! What have you done? Well without getting to scientific, you’ve just depleted all of your glycogen (energy) stores. Now at this point your body is literally screaming at you for nutrition so that it can refuel your muscles with energy and start the recovery process.

If you’re using weights in your workouts, and everybody should be, you’ve also caused micro-tears and damage to your muscles. They will be begging you for a hit of fast protein to save them from utilizing their own protein stores (Your muscles feasting on themselves? Not a cool scenario if you’re hoping to build muscle)

What do most people do? Go and get changed, have a shower, chat to the cute chick on reception or the personal trainer for half hour, wait until they get home..put their feet up a bit..you get the picture. By the time they’ve eaten and refueled it’s too late. They’ve lost that important window of oppurtunity!

What SHOULD Everyone do for Post Workout Nutrition?

For post workout nutrition everybody should come prepared and carry a shaker bottle around with 25-30 grams of whey protein and around 50-75 grams of fast release, high GI carbs (these doses are approximate and should be dependant on lean weight) Ready to drink the INSTANT you finish your workout. <– IMPORTANT!

Some trainee’s will even also sip a protein/carb shake during their workout to ensure their glycogen and protein stores are always topped up – I personally also do this but reduce the protein and carbs for this shake.

Make sure you do not include any fats in your shake at this time. Fat will reduce the effectiveness of the shake by reducing the speed at which the protein and carbs are absorbed – Something that is counter-productive to what we want at this time!

When you get home you must then also eat a balanced meal as normal (All 3 macronutrients can now feature in this meal – Protein, carbs and fats)

Yes, these rules apply to you whether you’re a male or female, young or old, muscle building or burning fat (post workout carbs can and probably should be lowered for most people if this is your goal, especially in the last few weeks – experiment to see how you get on). The doses may also change depending on your weight and your body type but you can find out what works for you and make adjustments.

Important Note : I’ve heard so much nonsense recently from gym members and friends about “Oh I want to stay natural, these powders are cheating” – Really?? Do you drink milk? Whoops, looks like you’re a cheater then because milk contains whey..Do you eat packaged foods on the odd occasion? Eat cereals? There you go cheating again because you’ll find maltodextrin, dextrose and other forms of high GI carbs and sugars in those foods.

Get that “all powders are unnatural and bad” way of thinking out of your head because it’s an ignorant way of thinking – Most supplements suck, yes..but the ones you need for post workout nutrition are ESSENTIAL for your progress. Forego them at your own peril. I will however, look to find a vegan alternative to your protein shake if that is your preference – Watch this space..

Why Whey Protein?

Whey protein is one of the most bioavailable proteins out there which means that your body can use it’s broad spectrum of amino acids for muscle repair..and quickly! Remember, you don’t want to waste time eating solid food, waiting for it to digest before supplying the muscles and most of us don’t have that appetite immediately after a workout.

Whey protein is the smart choice for your post workout protein because it’s the fastest acting. Pick yourself up a decent whey protein supplement without breaking the bank on expensive brands who make fancy claims about how much better their protein is. Whey is whey for the most part. My recommendation is below. You can’t go wrong with Optimum Nutrition. Click on a product for different flavours and sizes if you want something different from what’s below.

Mix your whey protein and your fast acting carbs with water and simply neck the mixture! Done! (There is a school of thought that taking the carbs and protein seperately is better. If you subscribe to that then you’ll have to bring 2 shaker bottles – I personally am not convinced of the negligible difference seperating them would make post-workout.)

Why Fast Acting Carbs and Which One is the Best?

Carbs are an important and often overlooked aspect of post workout nutrition. If people do use post workout nutrition then it’s usually just a protein shake. This is also a big mistake because you’re not replenishing your muscles energy stores and this will impede your recovery and progression in future workouts! “Won’t fast acting carbs make me fat in those amounts?” Maybe during the day when you’re inactive, yes – But not after a workout when your insulin will shuttle them straight into the place that your body needs them the most – Your glycogen stores. You can play with the dose of your carbs but the ratio will usually be around 1:2 with protein to carbs. See how your body responds..if you start getting overspill due to the high dosage and you gain body fat, try reducing the dose of your post workout carbs. Although I took my post workout carbs even when I was cutting down and still got pretty ripped. It’s hard to store fat immediately after an intense training session.

So Which Carbs?

I will dedicate an entire post to this debate but, again it’s a minor detail in my opinion. Just get one of these 4 forms of carbohydrates down your neck and you will be fine.

Dextrose
Maltodextrin
Waxy Maize Starch
Vitargo (barley)

The further down the list you go, the more expensive and apprently more effective the carbs are for post workout. The latest two releases are waxy maize and Vitargo (which is patented by one company making the price extortionate for a carb). These are based on having a molecular weight that allows them to pass through the stomach easier and apparently into the muscles much faster than ever before. Real world results? I haven’t seen any studies but I’m certain they are negligible when comparing the four. They all get the job done so just pick the cheapest or most available one – I never recommend wasting too much time or money on supplements. Your efforts are better utilised elsewhere!

So there it is – The simplest of meals but one that is ironically your most important of the day. Don’t forget to eat a solid, balanced meal within 1-2 hours after finishing your workout as well to make further use of this window of oppurtunity.

A recap on your post workout nutrition -

Shaker Bottle with/

25-40 grams of Whey protein
50-75 grams of fast acting carbs
Mix w/ Water

Done! Enjoy and please leave your comments or questions below. Let’s get talkin!

Altug

The Top 4 Fitness Books and Programs

Altug — Fri, 19 Nov 2010 20:57:25 +0000

It’s not exactly a secret that the health and fitness industry is one of the most misleading and misinforming markets – Fitness books, supplements, pills, programs etc you name it and they are normally designed part you from your cash without actually help you getting any closer to your goals.

This means that you’ll go back into your pocket and fork over some more cash for the next big fitness product..it’s a neverending cycle. Luckily there are some good guys in this industry who ARE more interested in seeing you succeed and ARE more interested in helping you achieve your goals.

As a personal trainer myself, I get sick to death of misinformation and misleading products that give consumers false hope of a quick fix, which is why on my blog site you’ll never see me endorsing these embaressing products like most people online.

Out of interest, I’ve created a list of online fitness books and programs that I’ve personally reviewed and found to be the best. Hopefully this list helps you to see what fitness books are the hidden gems!

Before we start I’ve ranked these in order of the best FITNESS books. “Fitness” to me embodies every aspect of health. Such as cardiovascular health, muscular health, nutrition, exercise, stretching…everything. The whole package. Therefore, these rankings are based on the programs that encompass all of these aspects!

1) Mike Geary – The Truth About Abs

The king of online fitness programs! Although the title of this fitness book may lead you to believe that it focuses on only one aspect of fitness – abs – This could be nothing further than the truth..and the truth is that this is probably the most complete and far-reaching fitness book online that I’ve read. By far-reaching, I mean that the information is useful to almost every member of the public who wants to get fit and healthy.

Contained within the program is theory, nutrition, diet plans, effective exercises that can be done in a gym as well as at home, exercise pictures etc. It is a complete lifestyle guide and I would recommend this to males or females, young or old who want to get fit permanently. The most important thing in this book is that the information is all true and proven to give results. I use these methods myself and on clients with GREAT results.

You can check out the Truth About Abs Book <– Here

You can find my detailed and honest Truth About Abs Review <– here

2) Vince Delmontes – My Six Pack Quest

What is it with the authors and their obsessions with abs and six packs eh? Well, normally it’s because a great set of washboard abs go hand in hand with overall fitness. (not always mind you..some people have genetically great abs but are unhealthy on the inside).

Vince Delmonte, famous author of the best selling muscle building program No Nonsense Muscle Building , really hits the ball way out of the park with this fitness program. This book takes care of every aspect of fitness including fat loss, workouts, theory and nutrition. Not to mention you have an exercise database which is real handy.

But again, if the information wasn’t correct information then what would be the point? After a thorough reading of My Six Pack Quest, I can assure you that there is no need to worry. The info contained in this online fitness book is both effective and priceless.

Check out My Six Pack Quest Now <– Click Here

3) Vince Delmontes – No Nonsense Muscle Building and Fat Loss Upgrade Package

Looks like Vince Delmonte gets a double listing in my top 5 list and for good reason. His No Nonsense Muscle Building e-book may not appeal to everybody but take the upgrade package and you now have one of the most complete fitness programs online!

Females shouldn’t be put off either. EVERYBODY should be using weights in their workouts whether it is to burn fat or build muscle. This is another dirty secret that the fitness industry has – Putting females off of weight training because they fear getting bigger. Trust me, you will NOT get bigger..only curvier and sexier because it is muscles that give you that toned look that everybody is after..

This program includes everything from workouts, theory, stretches, diet plans, nutritional information, exercise databases and a whole heap more. This program has it all but it also comes in a bit pricier than the other fitness books. However it is still the price of a months membership at most gyms and you get a more than one fitness ebook with this program so the value here is incredible.

Check out the No Nonsense Muscle Building and Fat Cutting Program <– Click Here

Read my honest and thorough Vince Delmonte Review of the No Nonsense Muscle Building and Fat Loss Package

4) The Diet Solution Program by Isobel De La Rios

A fantastic lifestyle program by Isobel who you’ll see is clearly passionate about her role as a nutritionist after reading her amazingly detailed program.

She goes into lots of detail about body types and figuring out your metabolism – It almost feels like a personalised program by the author herself! Great value because she provides you with over 6 fitness books online as part of her program! There is no way you would get this much value in a book store.

The only thing that let’s this program down is the lack of exercise advice when compared to the other programs.

If You Want to Check out The Diet Solution Program Now Click Here

Check out My Thorough The Diet Solution Program Review <– Here

So those are my top 4 fitness books but what do YOU think? Do you agree? Disagree? Why? Write your comments below – Let’s talk!

Until next time, stay safe and train hard!

Altug

Muscle Gaining Secrets Review

Altug — Sat, 13 Nov 2010 09:20:11 +0000

So you’ve landed on this page looking for a Muscle Gaining Secrets review? This E-program has been gaining a lot of momentum and popularity in the muscle building niche but if you’ve read any of my other reviews, you know I’m going to cut through all of the crap you might have read about this program online.

Taking a look around at all of the other reviews of products online and it seems apparent to me that most websites just want to make commisions out of you without ever having read the product in the first place. It’s a joke – I’m probably one of the only honest reviewers left out there as my reputation to my visitors means a lot to me – So you should know that I am simply going to lay it out on the table for you and tell it how it is.

Click Here if You Want to Skip This Review and Check Out Muscle Building Secrets Now

I will NEVER review a program unless I’ve read and looked at it – It’s just common sense. If I can analyze a product, then I can give you most honest review I can. So I contacted Jason Ferrugia as I always contact authors to ask if I could write a Muscle Gaining Secrets review for the readers on my authority fitness website. After I proved to him that I was the owner of the site, he gladly sent me a review copy of his program. His communication was FAST and I’m always impressed when somebody is willing to let me review a product. It shows CONFIDENCE in that persons product.

You’ll be amazed at how many times authors don’t bother to reply to me..and some programs don’t even have any contact information! Well that tells me that their programs are not worth it as who wouldn’t want free exposure on an authority fitness website that can get up to 1000 visitors a day??

Ok so with all of that out of the way, here is my no B.S, detailed review of Jason Ferrugia’s Muscle Gaining Secrets program – I disect the program chapter by chapter so let’s see if this muscle building program passes my strict test..

The Muscle Gaining Secrets Review

Chapter 1 – Introduction

Jason introduces himself and the reasons he got started with training. He then goes on to tell you what you can expect from his guide and what it will do for you. He seems to have a no B.S approach which I like. Let’s see if the rest of the book is good for muscle building..

Chapter 2 – The Everlasting Bond

Jason continues with his no B.S attitude which is quite refreshing – He is definitely a bit more hardcore in his teaching style than the other muscle building programs out there. However, I thought this chapter didn’t really need to be given a dedicated section. It’s more motivation based and him telling you his attitude towards training and how yours should be. Didn’t need an entire chapter in my opinion.

Chapter 3 – The Importance of Physical Strength

Another chapter where Jason gets straight to the point and tells you his opinion on why strength is so important for being a man and building muscle. Although again, I thought he didn’t need to give it an entire section. He could easily have merged chapters 2 and 3 together. Hoping there’s more meat to come further in the book.

Chapter 4 - Jason essentially discusses the meaning for progressive overload in this chapter which is an important factor for building muscle!

Chapter 5 – The 7 Critical Factors

Now we’re talking! This chapter contains a lot of meat and Jason takes you through the crucial principles you’ll be using to build slabs of muscle. The theory is solid here and can tell you that it all works and may even surprise many of you if you’ve been reading your typical bodybuilding magazines (that are designed to keep you small by the way!). This is a long chapter but a worthwhile one!

Chapters 6 through to 10 – Bodypart Training

Jason dedicates a chapter to each bodypart here and explains what exercises to do for maximum benefit. He also goes into detail about technique and what you should be feeling for each exercise.

Very useful and detailed chapters to get your knowledge up – Make sure you check out the exercise database included with your order before attempting these exercises though for pictures on how the exercises should look like!

Chapter 11 – Fascial Stretching

I’m glad Jason included this as a chapter because I haven’t seen it in anybody elses muscle building programs. Jay explains how to stretch out the fascia of the muscle to explode your muscle growth. You don’t want to miss this chapter.

Chapter 12 – Putting it all Together

Jason provides his muscle building workouts in this chapter..this is the section where your training starts! He also answers commonly asked questions in this chapter. You will also get a seperate book dedicated to progressive workouts so that your results never stop. This is a nice addition and Jason continues to explain things in his no B.S manner which is a rarity online!

Chapter 13 – Intensity

Training to failure is mostly the topic in this chapter. A good one but again one that I feel could have been incorporated into another chapter. I guess more chapters look better to readers. Still good information though.

Chapter 14 – Recover Methods

Well Jason certainly makes up for the last chapter with an outstandin chapter here where he points out LOADS of recovery methods and explains them at length. This is an extremely important aspect of muscle building so don’t skip this chapter!

Chapter 15 – Mass Building Nutrition

I like Jason’s approach to mass building, especially if you’re a skinny guy. Too many times I see guys trying to hit just the right amount of calories but not gaining any muscle. Jay’s approach is like mine – Eat like a horse. Then experiment for optimal results..If you start building muscle, carry on doing what you’re doing. If you start gaining a bit of fat, cut down on the calories or change the ratio of proteins/carbs/fats. Another chapter where his no B.S attitude shines through.

Jason actually knocks this chapter way out of the park – The information he provides is above and beyond what many muscle building programs offer. He gives sample diets (although you get bonus meal plans with the package from 2000 calories all the way up to 6000 calories!), talks about types of foods, their benefits and/or disadvantages and then talks about other special diet methods that allow people to stay extremely lean whilst building slabs of mass. Another unmissable chapter.

Chapter 16 – 19 Training Partners, Music, Q + A and Conclusion

I’ve grouped these chapters together because again they’re not the most valuable chapters. Training partners basically covers the importance of a highly motivated and intense training partner. Jason talks about an amusing story with him and his brother (also training partner). Music again isn’t the most valuable chapter as most people have different taste in music and won’t care about Jason’s music list. Q + A is a solid chapter where he answers tons of questions he’s been asked over the years about training and his program.

The conclusion basically ends where the book starts – A story about his strongman uncle and how he managed to make him proud. It’s a pretty feel good ending but again something that won’t provide that much value to readers who just want information. Although, it should leave you motivated at the end of reading a pretty solid program.

Heard Enough and Want to Start Building Muscle Now? Click Here to Check Out Muscle Gaining Secrets Now

So What’s the Final Verdict on the Muscle Gaining Secrets Review?

Well it started off with a bit of fluff in the first couple of chapters and I thought “here we go again”..but the further you go on the more you realise Jason knows his stuff. His passion shines through in his no B.S attitude which almost makes him come accross as an A-Hole at times but you’ll understand that this attitude is developed due to frustration of trainee’s being mislead by magazines and the desire to help people. I should know..I have a similar attitude when it comes to training. “Go hard or go home”.

The program is packed to the rafters with cutting edge information that you won’t find in magazines…simply because Jason isn’t selling you anything else like the magazines are. You’ve bought his program and I got the sense from reading it that he feels a duty to deliver and help you reach your goals. Not promote supplements. In fact he barely covers the topic!

Overall, you can’t go wrong with the muscle gaining secrets program if your goal is to pack on as much muscle as humanely possible. It’s a toss up between this program and the No Nonsense Muscle Building program..but if you want a no B.S, easy to follow and implement guide to building muscle fast then Jason’s is the program to go for! (that’s not to say Vince’s is B.S by any means)

I hope that this Muscle Gaining Secrets review was useful to you and that it’s helped you make a conscious decision to start changing your physique and life for the better..starting now!

If You’ve Read my Muscle Gaining Secrets Review and Had Enough of Being Skinny and Want to Build Muscle Fast then Click Here to Check it Out Now

Top 10 Healthy Snacks For Weight Loss That Taste GREAT!

Altug — Sat, 06 Nov 2010 22:45:13 +0000

When we think of healthy snacks for weight loss, it doesn’t exactly get our taste-buds tickling with excitement does it? Ahh but it should! Just because we are being healthy doesn’t mean we have to give up foods that we would normally associate with being unhealthy…I think you’re about to be surprised.

But first here are some notes to make these healthy snacks work for you!

Portion Sizes – Keep them sensible..even the healthiest snacks are made unhealthy if you gorge on them!
Organization and planning – Plan your meals in advance. Don’t be caught out being hungry in an inconvenient place. Remember convenience foods usually mean junk foods.
Home-Cooking – Also part of planning. Make your food yourself and take it with you! This way YOU control what goes in! You don’t get the extra heart disease causing, cancer inducing chemicals that come with packaged foods!

So without further a do..

My Top 10 Healthy Snacks For Weight Loss

1) Tuna Sweetcorn Mix -

A popular snack that is always MISTAKENLY considered a healthy option. Ever looked inside most Tuna sweetcorn mixes in cafe’s or sandwhich bars? When have you ever seen Tuna and sweetcorn that is so sticky and thickly bound together? Well the magic ingredient at work here is Mayonaise!

Now mayonaise isn’t the devil if consumed once in a while (Mayo rarely contains heart-disease causing hydrogenated fats) but there is a better, low calorie option to use in a tuna mix if you want a healthy snack for weight loss.

This ingredient is LOW FAT YOGHURT – Now before you screw your face up at the thought of it, have you ever tried it? It’s very difficult to taste the difference once it’s in a mixture! A personal favourite recipe of mine is :

A Can of Tuna
Half a can of sweetcorn
A heaped tablespoon of low fat yoghurt
Chopped Onions, Lettuce and cucumber (or whatever vegetables you like! Carrots, tomatoes etc!)

This recipe gives you more protein than the mayonaise option and contains way less calories too due to the massive amount of fat you’ve just cut from the recipe – This will keep you on track to burn fat and lose weight!

2) Lean Beef Burger

“What?? Surely you can’t include a burger in a top 10 healthiest snacks list?” – Well I can and just did Here’s why..

If you can get a hold of lean meat and make your own burgers at home (or even out of a packet as long as they’re not frozen in a box), you’re looking at a great tasting meal which can support weight loss! Lean meat typically contains about 8-12% fat and tastes great because it is still tender. You can even go for extra lean meat if available but this becomes more chewy and less tender. Still a great tasting meal though!

So how is this healthy? Well we’ve been taught that fat is evil right? Especially saturated fat. Well depending on the source, saturated fat can actually be healthy in small quantities and depending on the quality of the meat. That’s why I would recommend picking up organic, grass fed meat where possible to get the healthiest type of saturated fat.

Use the burger as a bed for your salad. Add lettuce, tomatoes, gherkin etc and you’re good to go!

Eat with a small portion of brown rice or a single slice of Rye bread if you need some healthy carbs. or if you want to keep it low-carb, add more salad to fill the gap in your stomach.

NOTE : Don’t throw loads of ketchup or mayo on this meal! You’ll just negate the healthyness of the meal. Make your own relish at home from a can of chopped tomatoes! Tastes better too! Also remember to keep your portion sizes sensible. Fat isn’t evil but remember it is high in calories. A BIG burger will contain a lot of fat even if it is lean meat.

3) Fruity Frozen Yoghurt

“STOP! Put the spoon down..Slowly step away from the Ben and Jerries…” – Ok let’s be honest, we all love a Ben and Jerries with a movie (I’m more of a Haagen Daaz man myself!) but I think we also know that these rich ice creams aren’t going help to reduce our waist line and lose fat.

A healthier AND great tasting alternative is to make yourself an ice cream substitute! Here are the steps :

Grab yourself a pot of PLAIN low fat yoghurt.

When you get home chuck your favourite fruits in there! Chopped strawberries, blueberries, raspberries, peaches, bananas…whatever you fancy.

Mix it up, shut the lid – Pop it in the freezer. Enjoy a great tasting ice-cream substitute a few hours later!

Want to go one step further? Pour the yoghurt into a blender – Chuck the chopped fruits in and blend. Now put it in the freezer and you have yourself a completely flavoured, healthy, awesome tasting frozen yoghurt snack! It’s just like ice-cream but makes you feel less sick afterwards!

NOTE : Again, although this is a healthy snack, your portion size will also depend on whether it becomes healthy or not. Be sensible.

4) Full English Breakfast!

“NO WAY!” – Yes way! I’m just full of surprises today..

Check it out..

Poached/boiled/scrambled Eggs
Baked Beans
Slice of Wholemeal/Rye Bread
2 slices of grilled bacon with fat cut off

How much fat would you say is in that whole meal?

Go to a cafe and you’re looking at around 30-40 grams of the worst fats money can buy.

My version of the full english? 8 grams of fat maybe? 10 grams maximum if you spread a little butter on your bread (NEVER margarine – Most contain heart disease and cancer causing trans fats!).

The food is all healthy. Lean bacon is a great source of protein with practically zero fat. Poached eggs are another great source of protein and they’re not fried in fat! Beans contain protein and carbs with most brands being low in sugar. Rye bread is a slow energy releasing starchy carbohydrate! Also you’re eating this meal first thing in the morning when your metabolism is sky high and will remain that way after consuming this healthy meal!

Again portion size is what is important here – don’t go crazy or the meal then becomes unhealthy. A cup of tea or a small glass of fresh orange juice can also be added to this meal without any ill effect (Cut your sugar down..no more than half a teaspoon in your tea!)

5) Wholewheat Chicken/Beef Tortilla’s

Another great tasting meal that is quick and easy to make! Chop your chicken, chop your peppers, onions, garlic etc and get to work! Use 1 calorie spray to oil the pan and you’re good to go! Make sure you buy wholewheat tortilla.

If you’re trying to cut out the carbs (and bread is usually a good one to let go) then replace the tortilla with a mixed bean salad! Add the chicken and you have one of the best tasting healthy snacks for weight loss!

Add a little bit of guacamole, low fat yoghurt (Yup our good friend yoghurt is back) and/or some salsa! Go get your sombrero and enjoy! (Ok the sombrero isn’t a strict requirement )

NOTE : Please don’t buy pre mixed tortilla seasoning. Most of it is laden with sugar and salt. Usually amongst the top 2-3 ingredients. Try making your own mix. Get creative or find a mix that doesn’t contain much sugar (This will be difficult) and REMEMBER – Portion sizes

5 more healthy snacks for weight loss in less detail

6) Raw Almonds / Raw Mixed Nuts – A handful of raw almonds = good source of protein and fats. (Make sure they’re raw!)

7) PopCorn – Must be air-popped yourself. No Butterkist or any of that stuff..Unless you enjoy blocking your arteries as a hobby..

Fruit Salad / Bean Salad / “Salad” Salad / Chicken Salad / Tuna Salad - You can make a salad out of most stuff and turn it into a well balanced, great tasting, nutritious meal. Add eggs, small boiled potatoes or any other healthy food in amongst your salad. Be careful with salad dressing! Most contain tons of sugar and fat. Squeeze a lemon over the salad or try different types of vinegar. They go down a treat!

9) Little Snacks for your Lunch Box –

RyeGrain Crisp Bread with Cottage Cheese
Celery Sticks/Carrots with humous dip
Dried Fruit and Nuts (Be careful not to eat too much of either of these. A handful should suffice)
Fruit Salad
Homemade fruit yoghurt
I’m sure you can think of an endless list (but the point is they are LITTLE snacks)

10) Homemade Milkshake!

Ingredients for a health shake to help with fat loss

Scoop of Whey protein concentrate/Casein protein
Skimmed milk
Water
Yoghurt
Fruit
Small teaspoon of natural peanut butter
Finely ground porridge oats

NOTE : These ingredients are interchangeable for your situation. For example if the whey protein you are using is chocolate flavoured, you won’t be adding fruit to it! Porridge oats are great for a breakfast shake or in the afternoon to keep you feeling full and delivers sustained energy.

Women, yes I’m reccomending you go pick up a tub of whey protein concentrate or casein protein too. You won’t turn into arnold. If that were the case you would have got big drinking milk and eating chicken. Protein is a great way to keep your lean muscle tissue which provide you with your curves while burning more fat calories from your body. In my experience whey protein is better tasting than casein.

So there you have it! My top 10 list of healthy snacks for weight loss! As ever once I start writing, I can’t stop..you’ve got way more than 10 idea’s here so go put them to use!

Thanks for reading and remember sharing is caring – If youfeel that this page will help your friends or family, either like the page on FB or Tweet this post for other peoples benefit. Let’s help each other lead a healthier life!

Until next time guys and girls.

Altug

The Best Protein Supplement to Build Muscle – The Forgotten Protein

Altug — Thu, 04 Nov 2010 20:43:16 +0000

Most of us trying to pack on slabs of muscle know the importance of feeding our muscles with protein at regular intervals (and if you didn’t know…good morning! ) but a question I get asked frequently is “What is the best protein supplement to build muscle, Altug?”

It seems that we’ve all been bowing down to Whey as the best protein supplement to build muscle since..well..forever! It makes sense – I mean whey protein has the highest bioavailability of any protein source and the highest yield of all of the amino acids to help our muscles recover and more importantly, GROW!

But this has left a VERY important protein for muscle building in the dark as a result – This protein is CASEIN!

Why Casein Protein?

“Why not?” is a better question! Why wouldn’t you want a nice slow releasing protein that gradually nourishes your muscles with protein over the course of a few hours? I don’t know about you but I don’t like getting out of bed to eat every 3 hours just to keep my muscles happy! (I get wound up just having to getting up in the middle of the night to go for a pee let alone food!)

Casein is the next best thing! It provides a steady release to your muscles while you catch those all important ZZZ’s! (Waking up in the middle of the night is counterproductive to your growth hormone levels anyway, which peak in a deep sleep..GH also helps your body to recover and build muscles!)

The great news is that studies have shown that Casein can keep amino acids (protein) slowly releasing into your bloodstream for up to 7 hours! That’s a good night’s sleep right there!

Casein vs Whey

Comparing the two initially may seem foolish – Whey has a higher bioavailability which means more of the protein can be used by your muscles for repair. However, the body uses this protein quicker than you can say “muscles please!” (ok maybe not quite THAT fast but you catch my drift.

So why would you take this before bed? Or at any other time in the day when you would rather have a sustained release of protein to your muscles? Not to mention there are now talks that whey protein actually causes a spike in insulin..something you don’t particular want during the day (not a huge spike anyway).

So Casein, which is derived from milk (Around 80% of milk is Casein protein!) for me is looking like a surprise winner here.

Now there is a time when our muscles SCREAM at us if we don’t give them access to protein quickly (I spoil mine, I really do!) and that is straight after a workout.

You should know this already but a quick lesson in what happens when you train with weights with any kind of intensity – You create micro-tears in your muscles and empty out the muscles protein and glycogen (energy) stores. Your MOST important meal of the day (yes, more important than breakfast but ALL meals are important for muscle building!) will be your post-workout shake which MUST consist of fast acting whey protein isolate (preferably, but concentrate will do also) and a high amount of fast releasing carbs (we’ll talk about types of carbs on a whole new post).

This is the situation when whey is the best protein supplement to build muscle.

At all other times, I’ve started using Casein where I wasn’t before. Incidently, since I’ve started replacing whey with Casein I’m the biggest I’ve ever been. Coincidence? Maybe, but I’m positive the extra muscle is being built while my muscles get smothered with protein while they sleep!

Ultimately?

Ultimately, my supplement cupboard now consists of both whey protein for my all-important post-workout shake and now Casein for the rest of the day.

This is what I recommend you do as well to keep your muscles getting an optimal stream of protein all day long..and therefore giving yourself the best chance to grow.

On a final note, whilst they’re both as important for different reasons the best protein supplement to build muscle for me is Casein – Simply for the fact that it should be the protein supplement of choice for most of the day (when you’re not consuming whole food of course and apart from post-workout) but both should be in your supplement cupboard!

The Truth About Abs Review

Altug — Mon, 01 Nov 2010 18:15:59 +0000

So today you’re looking to find a Truth About Abs review? Good because again, if you’ve read any of my other reviews you know that I’m not about to B.S you like most of the other fake reviews online.

As you probably already know most of the reviews online just want a quick commision out of you so they’ll throw up a half-baked review when they haven’t even read the book in the first place. I can’t even begin to tell you how many Truth About Abs reviews I’ve seen online that actually have nothing to do with the book!

I don’t work that way – I make sure I review every product personally. For example when I heard all the fuss and hype about The Truth About Abs program I wanted to see whether there was any substance to it.

This program tops the online “fitness” category as the most popular program online by a long shot. Of course this could just mean lots of people are promoting it – It doesn’t necessarily correlate to the quality of the program.

Intrigued about this program and wanting to give an honest review to benefit my readers I got in touch with Mike, the owner of Truth About Abs and asked if I could review his program. This is always my first test because if somebody is confident about their program then why wouldn’t they want it reviewed on a website that currently gets 20’000 page views a month? It would be extra exposure for them. (you’ll be surprised at how many programs don’t respond!)

If You Want to Skip This Review and Check out The Truth About Abs Program Now Click Here

Well, after proving that I was the owner of this website, Mike responded promptly and personally with a review copy of his E-program. Well, he passed the first test but let’s see if his program could pass me with my B.S radar on full beam.

As a trainer in the U.K certified on the highest level of the register of exercise professionals, I always keep my eyes peeled for any bogus claims in any Ebook’s or programs claimed to be written by experts.

So, let’s take a look at how this program sizes up in my honest, no nonsense Truth About Abs review :

What is the Truth About Abs Program?

It is exactly what it says on the tin. A book that claims to tell you the truth about getting lean and burning body fat. Inside the program you will find theory, nutrition, diet plans, exercise plans, exercises pictures and other stuff that I’ll go into much more detail about further down.

What Do You Get?

Inside the members area you get the main program ebook which is 140 pages long. You also get 3 other bonus ebooks about exercise and nutrition. Overall, it for the amount of stuff you get it appears to be very good value..but is it just filler or does this program contain actually contain some substance?

If You Want to Skip This Review and Check out The Truth About Abs Program Now Click Here

So Give me Your Truth About Abs review – What’s the Verdict? Good, Bad or Ugly?

Ok let me break it down and cut the crap. Here is my verdict, chapter by chapter. Unfortunately there isn’t a contents page which makes things a little more difficult but chapters are numbered and organised well so here we go.

1 – Intro : Gives a bit of background about himself and talks about the biggest misconceptions about losing fat and getting visible abdominals. I like his “layman” approach as I can’t stand those trainers who try to talk themselves up by using fancy lingo. Sometimes I think they forget they’re talking to another human. Mike doesn’t do this, so this is a good start. Still, nothing groundbreaking here so far.

2 – Relative Leaness or Bodyfat : Mike dispels an important myth here about gaining those elusive abdominals. A short but effective chapter.

3 – Starting Point : A chapter about motivation and belief. Not a “sexy” topic but an extremely important one. Glad to see that Mike included this chapter.

4 – Importance of Diet : This section is broken down into sub-sections because obviously nutrition is a huge topic and Mike covers it well. I like that he talks about nutrition more simply than in other programs I’ve read (such as The Diet Solution). I believe the average Joe will have no trouble understand what he is saying. Even if you just read and digest every part of this chapter you’ll be well on your way to burning loads of fat pretty quickly. Diet plans are also included in this section

If I had to moan I’d say that it dragged on a little. He occasionally goes into “fluff” territory where he starts talking about things I feel weren’t as important for the user to know. However, maybe that’s because I already know this stuff. You may find it useful.

5 – Safe and Effective Abdominal Development : Probably the section you’re most interested in, right. How to get those abs. Again this section is broken down into sub-chapters. First Mike talks about the anatomy of the abs, then talks about how to train them correctly and effectively, then to finish off he provides about a bazillion ab exercises for you to choose from with pictures. (Don’t worry he doesn’t recommend you do them all..I would have called the book useless if he recommended that).

A well-written chapter which leaves nothing to the imagination. Full pictures are included to make sure you are doing the exercises safely and effectively. Just don’t get overwhelmed with the amount of exercises offered.

6 – Lean Body Mass and Metabolic Rate : Explains the relationship between how much lean body mass you are carrying and your metabolism. A simple chapter really. Also shows you how to calculate your metabolic rate. Pretty simple stuff but important if you don’t know about it already.

7 – Metabolic Effect Of Training : Explains how different types of training effect your metabolism. This section will also surprise you if you weren’t aware of what Mike is talking about. Nothing ground-breaking here but chances are if you’ve been brainwashed by the media or old school methods of training, this section will open your eyes to the truth.

8 – Free Weights Or Machines : Didn’t really need it’s own section. Could have incorporated it within another chapter.

9 – The Problem with Cardio and My Solution : A solid chapter which again will probably leave you wide-eyed thinking “What?? I was never told or taught that?”. Mike dispels more myths here and gives you effective solutions. This section alone will flip the switch on your fat burning!

10 – Frequency and Duration of Training Sessions : Another chapter that probably could have been merged with another chapter. The info is solid but in my opinion it didn’t need it’s own chapter.

11 – Putting it All Together into an Effective Training Routine : This is another longer chapter that is broken down into sub-headings. This is quite an important chapter so pay attention to it as it shows you how to put your training routine together and offers you sample plans and exercises. This is where you will find lots of important full-body exercises pictured and explained to you. Take Note : This chapter is MORE important than the ab training chapter. This is the chapter that will allow you to burn more fat so that you can SEE your abs.

Bodyweight routines are also offered for those who don’t have access to a gym.

12 – Additional Lean Body Tips : Important little tips that you should take on board to maximize your fat loss. In fact I’d say some of these are so important he should have mentioned them in the “diet” area. Or further up in the book rather than leave them at the end where people might skip them. (Don’t skip any of this book if you want best results)

13 + 14 – FAQ’s and Final Thoughts : These are just a collaboration of the questions Mike has been asked over time and has included the answers in the ebook. In the final thought’s he passes the knowledge in to your hands and tells you to take action.

Overall Verdict on my Truth About Abs Review

I must say before I wrote this Truth About Abs review I was very skeptical. I didn’t think it would be much more than an over-advertised, over-promoted and over-hyped program. There are so many out there, trust me on that one.

I was pleasantly surprised that Mike overdelivered with The Truth About Abs. I found myself quite frequently saying “Exactly….Exactly” in agreement when i was reading through his book. So it is quite obvious that he is a certified Personal trainer and nutritionist. He looks the part too.

With the knowledge you gain in this ebook, you’ll have all the tools to burn fat fast and see those abs whether you’re a male or female. But, if you’re not interested in taking action then this book is not for you and I wouldn’t bother recommending it. Like Mike says at the end, “It’s in your hands now”.

It’s up to you, do you want to make that change? If so, after my Truth About Abs Review, I’d highly recommend checking out the program now HERE.

The Diet Solution Program Review – A Solution or a Scam?

Altug — Fri, 29 Oct 2010 23:24:08 +0000

So, as you’ve landed on this page I see you’re looking for The Diet Solution Program review.

Let me just be frank with you straight away, in my reviews I cut through all of the rubbish you may have heard about products online so far.

Truth is, good luck finding an honest, unbiased review online these days. The only thing people are interested in is promoting bogus products that make the reviewer big commisions when you buy the product.

My reviews will ALWAYS be beneficial, honest and help you to make up your mind about a certain program. In this case, The Diet Solution Program review.

So without any more waiting, let me tell you how it is with The Diet Solution Program.

What is The Diet Solution Program?

The diet solution program is a program written by Isabel De Los Rios who has made astounding losses in fat and transformed her body. To be quite honest, I thought from the sales page that it would be another fad diet and anybody who knows me knows how much I hate fad diets! Maybe I’m just too much of a skeptic..(you kinda need to be online)

Click here if you want to skip the diet solution program review and check it out now

At the moment, this program actually sits at number 1 in the health and fitness category at Clickbank – Which makes it the highest selling diet program online. Pretty impressive but to me all that could mean is that there are a lot of people promoting and advertising the product. (Again, the skeptic in me – I’ve seen too many crap diet programs!)

Well, anyway the curiosity got the better of me and an initial test I always perform to see whether a company is confident in their product is email the owner. I emailed Isabel and gave her my website and proved to her that I owned it. I then asked if she would be willing to let me review The Diet Solution and post it up on my website..To my surprise, she got back to me within 48 hours and said she’d love for me to review it and sent the program over to me.

You should have seen the surprise on my face – This showed me that she was pretty confident in her program so I got straight to work in picking apart the information.

So before I continue, you can see I’ve actually accessed this program so I’m not about to spout a bunch of B.S to you. My reputation is worth more than that. So let’s take a look in detail at the program.

What Do You Get?

Well, once you buy the program you’re taken to your membership page where you get access to an impressive 10 E-books on various nutrition topics such as diet plans, recipes and the main theory book – you can get started right away.

The Main Ebook – The Diet Solution Program Review

Ok so I started off with the main book and it was a whooping 102 pages long. It’s split into 2 parts with 16 chapters altogether.

The Positives :

VERY detailed book – It leaves nothing to the imagination. You can tell Isabel is well into her job as a nutritionist.
Isobel talks about things like Metabolism types, how foods effect individuals etc It’s very individualised and if
you can’t lose weight based on her advice you’re doing something seriously wrong
You are actually allowed to eat! I was worried this book would be another fad diet but it turned out it isn’t you’ll be glad to know.

The Bad :

Sometimes Isabel goes into too much detail. Some things didn’t need to be in there and I would consider certain pages in the book to be “fluff”
She recommends EVERYTHING organic. This won’t be possible for some people due to cost/availability. However, she does offer ways around this so fair play to her

Click Here to Visit the Diet Solution Website Now

What About the Other Books?

Basically all of the other books are branches off of the main ebook. Here is a short review of each one.

Quick Start Guide – This book is pretty good and gives you the option to skip the main manual to get started straight away (although I’d recommend reading the full manual..you might learn something new)

14 Days to a Sexy Body – A short guide to dropping quick weight in 14 days. I don’t like the title of this book..it’s misleading and somebody extremely overweight isn’t going to have a sexy body in 14 days no matter how you spin it. The guide gives a 2 week low calorie meal plan and explains why it works. Content is good but the title is not.

Metabolism Type Test – An important book! This is what Isabel talks about in the main book and you need to do this to make sure you know your metabolism type and achieve success. This is crucial to your success.

Success Journal – Literally that..a journal where you keep tabs on yourself. A motivational tool. It is what it is – A journal..I don’t really have an opinion on it

Recipes – Now we’re getting to the books I would start to call “bonuses”. This is a book of fun recipes to keep your eating habits fun. Some good idea’s in here

Meal Plans – Handy if you want to follow plans already done for you rather than construct your own

Food Shopping Guide – Another non-essential book I’d call a “bonus”. Good advice for finding the foods you need but again nothing essential here.

Top 10 Nutrition Mistakes Keeping You Fat – Quite an eye-opener this book. Could be some things you know or you could learn something new.

7 Day Back Pain Cure – This was an extra bonus that I didn’t take a peek at as it was nothing to do with the diet solution. But those who suffer from back pain may find it useful

So there you have it! The Diet Solution Program review…but how does it fare overall?

The Diet Solution Program Review Overall Verdict

I enjoyed reading this book and it is VERY detailed. Even though the book is written for the masses, it helps you to individualise everything for your personal success. I found that most impressive. If you can’t lose weight after reading this you either didn’t follow the program or you need to visit the doctor to get your thyroid checked! (Don’t ask me how fast you can lose the weight on this program – That part is up to you and I’m not into hype but 1-2lbs of fat a week is feasable and safe.)

The biggest surprise for me was that it doesn’t taboo any foods or get users to follow a strict single track diet. It acknowledges that everybody has a different body type and therefore this will work for everyone.

On the flip side, I thought the main ebook contained a lot of filler especially when isabel explains the foods to avoid etc. Sometimes she goes into “storytelling” mode and I’d rather it was kept more short and to the point.

The other small gripe I have is that it should have contained some exercise information too, which is almost as important as nutrition for losing weight from fat and retaining your muscle tissue. However, I understand that exercise isn’t her field so we can’t have it all.

If you did want a program that covers nutrition AND exercise in great depth then I’d opt for The Truth About Abs by Mike Geary instead (Although his nutrition section is less detailed than The Diet Solution..but I’d recommend it if you want more simplified instructions rather than scientific speak. Depends on your preference – You’ll lose weight with either program if you follow their instructions)

This doesn’t really detract from a great program though and as far as a dieting program goes, this one definitely earns its spot as the best selling diet program online.

I hope that you’ve found my The Diet Solution Program review useful and that it genuinely helped you make your mind up about whether to purchase or not.

If You Want to Get Started with The Diet Solution Program now and Start Losing Weight Today Click Here

Vitamin D Deficiency Symptoms

Altug — Tue, 28 Sep 2010 16:13:36 +0000

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Vitamin D deficiency symptoms are crucial to recognise – Being deficient in this very important vitamin could quite possibly have a massively detrimental impact on your life.

The worst case scenario is that the deficiency will lead to a condition where bones do not calcify normally and will even cause easier fractures and deformities.

This condition is called Rickets in infants and osteomalacia in adults. If treated, prognosis is usually positive however bone deformities usually persist in infants where as in adults they do not.

I think you’ll agree it would always be best to catch a Vitamin D deficiency early or even prevent it in the first place through proper nutrition or supplementation

So how do we recognise Vitamin D deficiency symptoms?

Recognising Vitamin D Deficiency Symptoms

Early signs and symptoms

Profuse sweating

Irritability

Restlessness

Long Term Symptoms

High Blood Pressure

Tuberculosis

Depression, including seasonal affective disorder

Type I diabetes

Periodontal disease

Low blood calcium levels

Chronic bone, muscle, or joint pain

Chronic fatigue

Knocked knees

Other bone deformities I.e enlarged wrists/ankles, pidgeon chest, bulging forehead etc

You may not experience all of these vitamin d deficiency symptoms if you have a deficiency but on the flip side of the coin, if you do recognise one or two of these symptoms, it may not necessarily mean that you’re deficient in Vitamin D

If we know what causes Vitamin D deficiency, then we may be better equipped to recognise whether it is a deficiency or not..

So What Are the Causes of Vitamin D Deficiency?

Lack of exposure to sun – Ironically, for all the bad press that our good old sun gets, lack of it is the biggest risk factor for vitamin d deficiency. Vitamin D is synthesised by the body through sun exposure, therefore a lack of sun (or too much sun block) will cause a deficiency.

Race/Ethnicity – Those with darker skin will have more trouble synthesizing Vitamin D due to melanin (the pigment that darkens skin) slowing this process down.

Liver and Kidney Problems – Vitamin D is processed by the Liver and Kidneys so these individuals could suffer from Vitamin D deficiency even if they have enough Vitamin D circulating in their blood.

Genetic – Some individuals are genetically unable to convert sunlight as effectively as others leading to a deficiency symptoms.

Others – Things such as weight/obesity and age are also risk factors which can cause Vitamin D deficiency symptoms. Mainly because older and overweight individuals have a greater demand and requirement on their bones for Vitamin D.

If you are at risk of any of the above causes of vitamin d deficiency, this can be balanced out by taking in the proper Vitamin D supplements

However, if you have a genetic condition or poor liver/kidney function that means you can’t synthesize Vitamin D optimally, I would recommend seeing your doctor – Especially if you are experiencing any of the Vitamin D deficiency symptoms

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Read About More Supplements like Vitamin D

Green Tea

Altug — Tue, 28 Sep 2010 15:57:35 +0000

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What is Green Tea?

Green tea originates from China and has been used for thousands of years!

It contains many polyphenolic antioxidants which help to combat free radicals and may help prevent ill-health, especially neurodegenerative diseases and cardiovascular diseases.

More recently, this tea has also been considered to have fantastic fat loss properties too!

How Does Green Tea Work?

Green tea has been garnering much interest and it’s not difficult to see why as it has many positive effects on the body.

Green tea has been shown to increase antioxidant levels which can provide a variety of health benefits such as :-

Increased health of arteries via breakdown of LDL cholestrol
Act as anti inflammatories
Certain antioxidants can inhibit the growth or occurence of Tumors
Anti-ageing

Green tea has also been used successfully by many to help shed unwanted fat through CNS (central nervous system) stimulation due to it’s caffeine content. This helps to shift fat from their cells.

Finally, Green tea also acts as a diuretic to remove excess water which will give your body a harder, more toned look.

Who Would Green Tea Benefit Most?

Everybody! This truely is one of those supplements that anybody could benefit from.

The following populations would especially see the benefits of Green tea :-

Healthy adults
Athletes (or anybody who exercises)
Anybody wanting to lose bodyfat or weight.

What Are The Recommended Dosages of Green Tea?

Although we know a lot about how good Green tea is for us, there are still a lot of benefits that we don’t even know about!

Studies are constantly ongoing and no optimal dose has been established. Stick to your product guidelines.

Side Effects of Green Tea?

Green tea is completely safe! However, If too much is consumed, the same side effects as caffeine would apply as Green Tea contains caffeine.

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Guggulsterone / Guggulsterones Information

Altug — Tue, 28 Sep 2010 15:50:57 +0000

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What Are They?

Guggulsterones are compounds derived from the “Gum Guggul” plant that grows in India. Sounds like a joke right?? Nope! The plant is also known as Commiphora Mukul.

Despite the funny name, Guggulsterone (s) are a potent thyroid stimulator that increase your metabolic rate! This makes Guggulsterones a good option for those looking to lose weight fast and drop bodyfat.

Guggul also has two extra benefits if the above wasn’t already enough! Guggul helps with the users complexion and also has a favourable effect on total cholestrol levels and the ratio of good cholestrol to bad cholestrol!

That’s a pretty good CV!

How Do Guggulsterone (s) work?

Unlike other popular supplements that work on the central nervous system (such as Ephedrine and Caffeine), Guggul works to stimulate the thyroid gland.

It does this by naturally stimulating the release of thyroid hormones which will increase your metabolic rate and help you to burn more calories, even at rest!

This effect is particularly helpful during a restricted diet where your metabolic rate will be naturally slowed down making it difficult to lose further weight!

Who Would Benefit Most?

Of course, anybody who is looking to lose weight and burn fat as part of a healthy lifestyle can benefit.

Furthermore, users who experience side effects with CNS fat loss supplements can benefit from the milder Guggul. (However, the ultimate benefit is to be had by combining Guggulsterone with other CNS stimulating fat loss supplements as you’ll be attacking your fat cells from all angles and accelerating the fat loss process!)

Finally, as I mentioned earlier, Guggul has a fantastic effect on skin complexion and was even shown to be more potent than some anti-biotics for treating acne! Couple that with its cholestrol controlling benefits and you have a supplement in Guggul with a huge upside!

What Are The Recommended Dosages?

Dosages of 20-60mgs should be taken around 3 times per day. (But try to find a product with the highest possible % of naturally extracted Guggul – 10% or above is about right)

Side Effects?

If you have good quality Guggul, you’ll experience a rise in body temperature. This is completely normal and lets you know that you have purchased a quality product which is increasing your metabolic rate.

Other than that, Guggulsterone is known as one of the safest fat loss supplements on the market!

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Yohimbine HCl amd Yohimbine Information

Altug — Tue, 28 Sep 2010 15:48:52 +0000

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What is Yohimbe / Yohimbine Hcl?

Yohimbine is an alkaloid found in the inner bark of a tree that grows in southern Africa called “Corynanthe yohimbe”. Yohimbe has been used throughout history as an aphrodisiac, and the alkaloids contained in this tree have been at the forefront of many studies.

Yohimbine was used, before Viagra was born, in the treatment of erectile dysfunction! However, Yohimbine has no need to be jealous at being dethroned by Viagra! It has many other desired effects – Helping in the treatment of obesity and aiding fitness fanatics in their quest for fat loss being the most popular effects.

Yohimbine is available most commonly as the herbal “yohimbe extract”. Pure Yohimbine Hcl (Hcl stands for hydrochloride) can also be purchased and is recommended because the Yohimbe extract will only contain around 10% of actual Yohimbine (and this may vary wildly effecting your dosage!).

This makes Pure Yohimbine Hcl a much safer and more effective bet. You can also find Yohimbine in transdermal solutions that are rubbed on to “stubborn” area’s. This may help to keep Yohimbine’s effects localized to the particular area it is rubbed in to.

How Does Yohimbine HCl Work?

Let’s try and make this as simple as possible! Basically Yohimbine works mainly by blocking alpha adrenoreceptors (I know that doesn’t sound simple but stick with me!).

Norepinephrine (NE) is one of the bodies primary lipolytic (fat burning) hormones. One of the times NE is released is after periods of stress or after taking sypathomimetics, for example, Ephedrine.

Now, our bodies can sometimes prevent the release of NE through a number of feedback mechanisms â€“ When NE is released it stimulates BOTH the alpha and beta adrenoreceptors.

The stimulation of beta causes fat to break down where as stimulating the alpha will prevent the release of norepinephrine (NE) and thus, prevent fat loss.

Hence why Yohimbine is used to BLOCK the alpha receptors and prevent this feedback mechanism from taking place, increasing the potential for fat loss. Phew!

Sounds good so far but there are even more benefits to be had by blocking alpha receptors with Yohimbine. “Stubborn” fatty areas (usually the abdominal area in men and butt and thighs area in women) contain a higher ratio of alpha receptors, which means that Yohimbine is particularly effective in these areas and may just have an arguement for those who think that spot reduction of a particular area is impossible.

Don’t forget that Yohimbine was also used before Viagra to treat erectile dysfunction! Therefore, Yohimbine can work to sexually arouse men (and women) by increasing blood flow and reducing sexual exhaustion. A nice side benefit!

Who Would Benefit Most From Yohimbine HCl?

Yohimbine is an effective fat loss agent and would therefore best benefit anybody looking to decrease their bodyfat levels (Depending on an individuals tolerance to Yohimbine).

As Yohimbine is not an essential nutrient, deficiency is not a problem.

What Are The Recommended Dosages of Yohimbine?

A dosing protocol of about 0.1mg per lb of users bodyweight per day (or 0.2mg per kg) is a sensible dose which would be effective for fat loss and free of side effects.

Yohimbine is usually administered around 3 times a day due to its short half-life (around 2 hours) and taken on an empty stomach. It is believed that taking Yohimbine with a meal could reduce its fat burning efficiency!

I’d recommend starting with a lower dose for the first couple of days to assess your tolerance to Yohimbine as this can vary between individuals.

Side Effects of Yohimbine?

At sensible doses, Yohimbine is free of side effects for most people. Anxiety is perhaps the most common side effect of yohimbine (especially with higher doses). So it is not recommended for trainees that are prone to panic attacks etc.

Other common side effects are increased blood pressure and maybe an elevated heart rate. Again, these usually do not show up when using Yohimbine sensibly.

Insomnia may also be experienced but this can be avoided by taking Yohimbine too late in the evening. (Last dose should be around 6-7pm).

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L-Carnitine / Acetyl-L-Carnitine Information

Altug — Tue, 28 Sep 2010 15:46:43 +0000

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What is L-Carnitine / Acetyl-L-Carnitine?

Carnitine, contrary to popular belief is not an amino acid but is normally included amongst amino’s due to its similar structure! However, it is synthesized in the body by the amino acids lysine and methionine.

Carnitine is available in many forms including L-carnitine and ALCAR (acetyl-L-Carnitine). L-Carnitine is the most popular form but Acetyl-L-Carnitine is gaining ground as the extra benefits are being discovered!

Carnitine can be bought in supplement form or can be found naturally in small quantities in most meats.

How Does L-Carnitine / Acetyl-L-Carnitine Work?

Where do we start!? L-carnitine primarily transfers long-chain fatty acids to the mitochondria of cells where they are oxidized to produce energy!

In simple terms, L-Carnitine helps to melt fat by using it as an energy source! This makes L-Carnitine a very popular supplement for fat-burning, increasing energy, and also improving muscular endurance!

L-carnitine has also been found to help with muscle building. Trainees on a strict diet will also feel the benefit as it can help to reduce feelings of hunger and weakness.

As another side benefit, studies have shown that your body’s cardiovascular system can greatly benefit from the intake of L-Carnitine. Many studies suggest that L-carnitine is useful in increasing the heart’s output and improving it’s function.

Support for increased cardiac performance has also been shown which probably explains it’s value in helping with cardio and muscular endurance.

Acetyl-L-Carnitine, as well as having all of the benefits mentioned above, has also been shown to have a positive influence on brain function, namely its memory enhancing abilities!

Pretty good going considering Carnitine is so cheap too!

Who Would Benefit Most? Can You Have an L-Carnitine Deficiency?

Judging by all of the benefits above, anybody would benefit from L-Carnitine supplementation but most people are not deficient so it is of course optional.

However, if you are in hard training for muscle gain or especially for fat loss, this is where L-Carnitine can really show its positive effects. Accelerated fat loss and endurance are some of the benefit’s that will obviously help you to reach your goal.

Vegans, vegetarians and possibly children could be deficient in L-Carnitine.

L-carnitine deficiencies are normally related to a genetic defect though – This defect prevents Carnitine from being transported and could result in possible obesity, muscle weakness, chest pains and/or confusion. Even premature ageing!

What Are The Recommended Dosages?

Dosage can vary but for the benefits mentioned above, at least 2 grams per day is recommended. More can be taken depending on weight and muscle mass if results are not seen with 2 grams.

Some recommend limiting Carnitine intake to an hour before a workout and some sources recommend spreading your intake throughout the day. I’m not aware of any difference it would make so experiment to find the optimal result for your body.

Side Effects?

Taking the L-Carnitine and Acetyl-L-Carnitine versions are very safe and non-toxic. Ingesting over the recommended dose may rarely cause diarhoea

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Caffeine Information

Altug — Tue, 28 Sep 2010 15:41:55 +0000

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What is Caffeine?

Caffeine is an alkaloid found in tea, coffee, cocoa beans, Guarana, Kola nut and various other plants. It was discovered in 1820 however, some speculate that it has been in use from even further back in history.

I’m sure we’ve all come into contact with Caffeine is our every day lives and heard the quotes, ‘I need my caffeine boost/my coffee’ – The kick you get from coffee is from the caffeine working on your CNS – Central Nervous System!

This daily contact makes Caffeine the most popular stimulant in the world.

Moderate usage of caffeine has shown it to have many positive benefits such as increased mental alertness, energy, endurance and power – hence why it is an extremely popular (not to mention cheap as chips!) supplement for those looking to energize and maximize the intensity out of their workouts.

Progressive intensity = progressive results! See why caffeine is so popular?

How Does Caffeine Work?

Caffeine is very fast acting and gets to work almost immediately providing the user with the benefits listed above (increased mental focus, energy, power and endurance).

Caffeine works by positively affecting the CNS, allowing a more intense workout. It works because Caffeine is almost an energy metabolite all on its own!

Let me explain briefly – Stay with me here…Within our bodies, we have something called cAMP or cyclic AMP. cAMP is derived from ATP (remember this important energy provider? See Creatine for more info) and is a secondary messenger.

Cutting a long long story short, when we exercise cAMP is broken down and when this happens, the bodies energy supply also decreases.

Enter Caffeine – Caffeine tricks the body into breaking it down instead of the metabolite used to break down cAMP. This means greater energy levels and a longer period of mental focus during your workout! Cool eh?

Who Would Benefit Most From Caffeine?

Millions of people benefit from Caffeine every single day without even realising it.

There aren’t any symptoms of deficiency associated with lack of caffeine and nobody really needs it – However it has been estimated that were everybody to stop taking Caffeine, that productivity would fall by 70% (in the USA).

Of course, this is just a guess but just goes to show the influence that Caffeine has on our daily lives.

People who are looking to build muscle fast would benefit from the extra workout intensity. People who want to lose weight fast can also benefit for the same reason PLUS the fact that caffeine increases metabolism and acts as a mild diuretic. (makes you excrete excess water)

What Are The Recommended Dosages of Caffeine?

Difficult to say. For everyday use I wouldn’t go higher than 200mg per day to maintain mental sharpness.

Bodybuilders may use up to 600-800 mg per day when they are using Caffeine to cut their bodyfat levels (Caffeine is normally stacked with Ephedrine and Aspirin for this purpose) but this is normally only for 4-6 week cycles with a period of time off.

Please be aware that the body adapts very quickly and, like everything, I would not go overboard with Caffeine for two reasons – Increased chance of side effects and secondly the fact that you may develop a resistance to it’s effects.

Supplemented caffeine is highly recommended to be cycled rather than being taken year round.

Caffeine Side Effects?

Side effects are not common if caffeine is taken in moderation, however, certain symptoms may present themselves with excessive dosages and are dependant on the individual.

Things like irritability, nervousness, feeling of hotness, jitters and at the very extreme, heart palpitations.

These side effects only appear with excessive doses and as I mentioned, we consume caffeine on a daily basis making it a safe supplement.

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Nitric Oxide Side Effects

Altug — Tue, 28 Sep 2010 15:39:07 +0000

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Nitric Oxide or NO2 right now is considerably popular. As popular as creatine was when first introduced. So, following the launch of Nitric Oxide, you can see there is a huge demand for the new supplement. Before you go out and purchase some, learn about it, understand what it is and the nitric oxide side effects.

Your body will begin to produce Nitric Oxide gas as it breaks down the enzymes of the amino acid, Arginine. The gas is used for communication between the cells of your body. However, the gas is only momentarily in you when your muscles start to contract.

The gas was first discovered in the ’80s and was heavily scrutinized by scientists. It has already been found to handle replication. Since then, it has become a supplement among athletes and body builders to gain extra mass and build stronger muscles.

Nitric Oxide exhibits its effects because it is a hemodilator. What a hemodilator does is widen the channels of your arteries and increase blood flow to allow more oxygen and nutrients to go to a muscle. A good example is “the pump”. If you have ever used dumbells for lifting, then you will better understand how this works. (If you’ve ever seen “Pumping Iron” – Arnold Schwarzenegger very famously describes the pump!)

While yes, Nitric Oxide is very helpful in some cases. It does have mild, although rare, side effects. Some nitric oxide side effects include:

Nausea: To much Nitric Oxide can cause you to feel sick.
Diarrhoea: Over use of Nitric Oxide may cause diarrhoea. This usually passes as the body adjusts to the supplement.
Headaches: Very rare and usually not at all severe. Caused by your arteries dilating. More blood and oxygen gets to the head. If you begin to start having very bad headaches, see a doctor.

As with any supplement there are side effects but the nitric oxide side effects are extremely rare and when they do occur, are very mild indeed.

Nitric oxide is considered one of the safest supplements on the market.

Thanks for reading.

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Facts About Vitamins

Altug — Tue, 28 Sep 2010 15:32:27 +0000

There are many interesting facts about vitamins – For example, It is a fact and common knowledge that vitamins are an essential part to being a healthy human being but there are also some more interesting and detailed facts about vitamins.

Our usual intake of these micronutrients are through unrefined foods (like fruits and vegetables) ; However, we can also get the nutrients from external sources – vitamin supplements. So, why would you need to understand the importance of these great vitamins?

I will give you a simple answer – Because, without vitamins, your body would cease to function properly.

Inside your body there are thousands and thousands of processes and chemical reactions taking place to keep you healthy, keep your energy levels up etc I could go on and on.

If you are deficient in just one vitamin (most of us are!), you could stop thousands of important processes from taking place within your body. We really are what we eat!

There are 2 types of vitamins – Fat soluble vitamins and water soluble ones.

The difference between the two types is that the fat soluble vitamins are more readily stored in your body so if you are getting too much of these fat soluble vitamins, you’re more likely to overdose and see signs of toxicity.

Water soluble vitamins are more easily excreted when we urinate. This doesn’t mean we can’t overdose – just that it is harder to. So always be aware of the upper consumption limit of vitamins. (This is different to the guideline daily amount)

Here are some common facts about vitamins that are fat soluble :

Vitamin D: This vitamin will help you maintain and grow your bones. It also contributes to your strong teeth. You wouldn’t want dentures at an early age would you? Cereal, egg yolks, fish, and milk are common foods that will give you the vitamin d you need.

Vitamin K: Ever have a cut and in a few minutes it begins to clot and stop bleeding? That is the Vitamin K in your blood. It acts as a glue for wounds. Soybean oil, milk, vegetables, and yogurt can provide the Vitamin K you will need to clot your blood.

Vitamin E: One of the hardest working vitamins in the human body. It maintains the cell tissues of your eyes, liver, and skin. It also prevents your lungs from collapsing from air pollution. Seeds, nuts, sardines, and egg yolks are a few of the foods that will give you Vitamin E.

Vitamin A: Helps with vision (remember when your parents told you to eat your carrots?), growth of bones, our reproductive system and cell division.

The rest of the Vitamins are water soluble – Here are some common facts about vitamins that are water soluble

Vitamins B Complex (1,2,3,5,6,7,9 and 12) :

The reason there are so many B vitamins is because most of them were re-classified. Ever wondered why there is such a big gap between Vitamin E and K?

Whatever happened to Vitamins F,G,H,I,J etc?

Well, they were re-classified as the many different B Vitamins because they had such a close relationship to the Vitamin B. So vitamin B became a “complex”.

You may have noticed that B vitamin products sold are normally called a Vitamin B complex and now you know why! One of many interesting facts about vitamins.

The benefits of a Vitamin B complex are many – They range from increased energy levels, improved mood and maintenance of healthy skin, hair and eyes.

Being deficient in this vitamin complex will have the opposing side effects – I.e : Low energy levels, depression, dermatitis of the skin etc

Vitamin C : Probably the most well known Vitamin around – Vitamin C is used for many hundreds of metabolic processes in the body including tissue growth and repair, proper function of your body’s cells and helps with healing of wounds.

Deficiencies include low bone density, bleeding gums due to fragile blood capillaries and a decrease in the strength of your immune system putting you at a higher risk of catching colds.

Vitamin C can be found in most fruits and vegetables!

I hope that these facts about vitamins have helped you to understand the importance of having enough vitamins in your diet.

They have become doubly important recently due to increased pollution in our body’s from the environment and the artificial chemicals found in our foods. More importantly most packaged foods you buy from the supermarket have been refined (stripped of their vitamins!).

If you’re an exerciser, then a multivitamin supplement is crucial as your body will be using many more vitamins than the average joe due to your workouts!

You can find the Best Multi Vitamins in our online supplements store at a discount price – up to 50% off of the high street!

Thanks for reading

Altug

Although vitamins are important to maintain health, Antioxidants are just as important to fight off free radicals and keep us looking and feeling healthy
If you’ve finished reading about facts about vitamins, you might be interested in reading Antioxidants Facts here

Brain Vitamins

Altug — Tue, 28 Sep 2010 15:23:38 +0000

Speaking of brain vitamins, have you or anyone close to you ever said that they were having a blonde moment? Or perhaps you have thought, “my brain just isn’t working today!” Well, to defend blondes; we can all have a “blonde” moment without necessarily having to being blonde!

Our brain sometimes really isn’t working properly. That could be for a variety of reasons such as diet, stress etc but ultimately a big reason is because we do not get enough of the “brain vitamins” to look after our little thinker and optimize its performance.

We can fix this though. We can stop having “blonde” moments. Yes, we can begin to make our brain work properly once more. All we have to do is keep the proper nutrition and begin to start taking in certain vitamins — vitamins that will help with brain function.

Here are is a short list of some supplements and nutrients that will help you.

Vitamin E: Thats right, the good ol’ Vitamin E. Vitamin E will help you with blood circulation and stop potential Alzheimer’s disease.

Ginseng: An all-natural herbal memory supplement. Can also be combined with ginkgo biloba. Both herbal supplements reduce your fatigue and help you to maintain mental alertness! Less fatigue and focus means more time and efficiency to get things done!

Many students use Gingko and Ginseng before an exam to help with focus, memory and concentration – They are great study aids

Antioxidants: Plant extracts, fruits and many other foods contain antioxidants. So do Vitamins E and C. These antioxidants destroy free radicals that will damage or destroy the tissue and cells in your body – Yepp, including brain cells!

Antioxidants are probably the most important type of “brain vitamins” – In today’s processed world we get nowhere near enough of these. Most products only contain certain antioxidants as many important antioxidants are from foods in exotic locations.

Alpha Lipoic Acid: This specific antioxidant has multiple positive effects. It can protect the nerve cells that send messages to and from the brain as well as prevent heart strokes. Two in one!

Some good brain vitamins to prevent brain disfuction are:

DHA (Also known as an Omega 3 – Fatty Acid): identified as a “component” in fish oil that can prevent dementia and Alzheimer’s. Consuming lots of fish will help with this one. Or if you’re not a fish lover, fish oil supplements are a cheap alternative and very beneficial.

Of course supplements, vitamins, and nutrients should be carefully monitored. Having too much or too little of these brain vitamins could result in non-optimal brain function. More often than not, we do not consume enough vitamins in this “processed” world so supplementing is a good option.

Not taking them at all will likely heighten your risk for several types of diseases, strokes, and dysfunction of the brain, currently and especially in your senior years.

Thanks for reading

Altug

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Do Bodybuilders Really Need Supplements?

Altug — Tue, 28 Sep 2010 15:12:51 +0000

By Sean Nalewanyj

Natural Bodybuilding Expert + Best-Selling Fitness Author
www.MuscleGainTruth.com

To supplement or not to supplement? That is the question, and an important one at that.

“Do bodybuilders really need supplements?”

Let’s examine that question.

The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

The question seems to be, “do we really need supplements”? But the answer to that completely depends upon what it is that we do or do not need them for. Let’s examine a couple of different definitions.

“Do bodybuilders need supplements to become bigger and stronger?”

The answer to this question? No!

Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength.

Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

If you want to become bigger and stronger, supplements are not mandatory. Period.

So given this fact, bodybuilders shouldn’t use any supplements, right?

Wrong.

Let’s examine the second definition.

“Do bodybuilders need supplements to become as big and strong as they possibly can?”

The answer to this question? Yes!

Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

The question you simply have to ask yourself is, “how much are my muscle gains worth to me?”

If an extra boost in strength at the gym is worth the price of that bottle of creatine, then it makes sense to purchase it. If improving the convenience of your eating plan is worth the price of that tub of whey protein, then it makes sense to purchase it.

“Do bodybuilders really need supplements?”

If you’re serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results.

Here are the 4 most basic supplements that I would recommend:

Whey Protein

Creatine

High-Potency Multivitamin

Essential Fatty Acids

This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 4 basic products have been shown time and time again to be both effective and worth the cost.

If you’re looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

To learn the details of these 4 supplements including proper dosages and product recommendations, visit www.MuscleGainTruth.com

You can also access my honest and unbiased reviews of over 20 of the most popular muscle building supplements on the market today. This could potentially save you hundreds or even thousands of dollars, so I would strongly urge you to check it out.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”.

Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com

You Can Read LoseWeightBuildMuscles.com’s Unbiased + Honest Review of This Muscle Building Program Here!

Muscle Building Supplements – Which Are The Most Effective? Part 2

Altug — Tue, 28 Sep 2010 14:48:28 +0000

In the last article we looked at supplements that were either essential for optimal muscle growth or were at least a worthy option for gaining mass. In part 2 we continue to look at more muscle building supplements..

Again, I want you to remember that these are still just supplements which means that they are in ‘addition to’, not ‘instead of’, your day to day nutrition and training. They won’t fill in the gaps if you aren’t living the lifestyle required to build muscle fast.

So with that in mind, let’s look at the first supplement in part 2…

ZMA

ZMA is a vitamin and mineral formula used to increase your testosterone levels naturally. The vitamin and mineral formula used in ZMA is zinc monomethionine and magnesium apartate (a more absorbable form than you’d normally find in your standard zinc and magnesium supplements). Most research shows that people training to build muscle fast will be deficient in both of these minerals!

Taking a multivitamin and mineral formula is normally not enough because when the minerals are taken together they compete against each other for absorption. Supplemental ZMA will give a typical ratio of Zinc (30mg), magnesium (450mg) and vitamin B6 (11mg) that is perfect for maximum absorption.

Take ZMA just before bedtime on an empty stomach. Users and studies have also reported this supplement to have a beneficial effect on your sleep!

VERDICT = Worth a go. An increase in testosterone is always desirable to help build muscle fast. Try it and see how it works for you. If it doesn’t do much for you then no biggie – It’s cheap enough that you won’t lose sleep over it (excuse the pun!).

Purchase a ZMA Supplement for up to 50% off in our Online Store! From $11.69!

EFA’s

Stands for ‘Essential Fatty Acids’. Essential Fatty Acids are responsible for a number of benefits within the body including :-

Regulating insulin release

Regulates your mood

Regulate cholesterol levels

Helps to regulate inflammation (Great for preventing aches and pains in heavy lifters)

Increases Metabolism

Optimal nerve function

These are just some of the benefits of EFA’s. They consist of Omega 3 and Omega 6 essential fatty acids. Ready for another fitness industry information conflict? There are different views about what the ideal ratio of Omega 3′s to Omega 6′s that you should be consuming is to get the perfect balance of EFAs. You can get both sources from either seeds, oils, foods or muscle building supplements.

VERDICT = EFA’s are essential to your diet but not necessarily an essential ‘supplement’. If you’re a regular oily fish eater you should be ok. Similarly if you would prefer, you can buy seeds such as flax, sunflower, sesame etc and sprinkle them on to your cereal in the morning. Or if you prefer salads, buy the oils and drizzle a little bit on top.

The options are endless but if you really are struggling to get enough, then you can purchase EFA’s cheaply in various capsule forms as muscle building supplements – We carry some of the best fish oil supplements in our online supplements store.

Weight Gainer

Most people use weight gainer in the hopes that they will add more quality calories to their diet which in turn will lead to more muscle mass. Although this works in theory, most weight gainers contain ingredients that aren’t of the best quality.

Normally consisting of simple sugars and low quality protein (there are a couple of exceptions to the rule), weight gainers are generally a sure fire way to gain excessive fat if taken at the wrong times.

VERDICT = The only use I see for the weight gainers you can buy in supplement stores is for post workout nutrition due to the simple sugar content. Even then you can make your own weight gainer that contains better quality ingredients, is far better tasting and for the fraction of the cost that the supplement companies are charging.

In fact, if you make your own, you can make it with ingredients perfectly suited for whatever time of day it is (complex carbs like porridge oats during the day or simple sugars like Dextrose after a training session). The options are limitless for what you can use in your weight gainer. Some examples include oats, whey protein, dextrose, peanut butter and even ice cream! (only if you’re bulking ). Not one of the essential weight lifting supplements – but you should most definitely make your own!

If you still want to purchase the best weight gainers, you can do so for up to 50% off in our Online Store! From $22.95!

BCAA’s

Is short for ‘Branch Chain Amino Acids’ – Proteins are made up of smaller blocks called amino acids. Amino’s come in 2 types : essential and non-essential. Essential amino acids can’t be made by the body so we need to consume these in our diets. BCAA’s are made up of 3 essential amino acids (leucine, isoleucine and valine).

These are the amino acids that are broken down during stressful exercise and are therefore recommended to be ingested during and/or after your workouts to stop the catabolic process (muscle wasting). To add to this, they may also increase protein synthesis which aids in building lean muscle tissue!

VERDICT = Sounds awesome in theory but I didn’t get a whole lot from them. Some would argue that these are essential muscle building supplements and others would argue that they’re optional. The same trend is seen in studies. So again, this supplement is left out there for you to try for yourself and see what it does for you in conjunction with a good diet and the proper training. Another thing to consider is that they are also quite pricey.
If you want to give them a try we carry the best amino acids for up to 50% off in our Online Store

That concludes part 2 of the best muscle building supplements. I was going to leave it there but have decided to add a conclusive third part in which I am going to put all of the muscle building supplements together into various stacks depending on your situation and training phase.

Look out for Part 3 and keep kickin’ a$% in the gym!

Thanks for reading

Your friend and coach

Altug

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

All Supplements Articles

Altug — Tue, 28 Sep 2010 11:59:40 +0000

Creatine

Whey Protein

Multi-Vitamins

Vitamin D Deficiency Symptoms

ZMA

Tribulus

Weight Gainer

NO2 Nitric Oxide

Glutamine

L-Glutamine Review and Glutamine Facts / Information

Altug — Tue, 28 Sep 2010 00:14:18 +0000

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What is L – Glutamine?

Glutamine is only the most abbundant amino acid in the body! Around 60% of all free-form amino acids in your skeletal muscle are L-Glutamine – Most of which is used up by the small intestines and your immune system.

L-Glutamine has a hand in protein metabolism, optimum immune system function and brain function.

Above all else, it has anti-catabolic properties – Basically meaning that it spares your hard earned muscles from being broken down.

How Does L – Glutamine Work?

If we have so much Glutamine in our skeletal muscle then why do we need to supplement??

That’s because Glutamine is massively depleted during intense training by our small intestine and our immune system. It stays at this low level for many hours. These low levels of Glutamine can reduce strength, recovery times and your stamina.

Supplementing with Glutamine may :

Increase Growth Hormone Levels

Help to volumize muscle cells

Maintain muscle mass during a cutting stage / diet

Boost immune system

These are all positive attributes of Glutamine, however, the studies around Glutamine are quite iffy and not entirely conclusive. Growth Hormone release was definitely seen but the other listed benefits were inconclusive.

It’s definitely a supplement worth trying because L-Glutamine plays a very important role in your body. You can make a better judgement after giving it a try.

Who Would Benefit Most?

It’s tempting to say everybody but to keep it relevant – Bodybuilders and anybody looking to maintain their muscle mass whilst dropping body fat would benefit the most from L-Glutamine supplementation.

What are the doses?

Most reputable companies dealing in Glutamine offer tubs in the 100, 500 or 1000 grams range with each serving being about 5 grams.

Recommended daily intake is 10-20 grams per day spread out over 3 or 4 doses.

Side Effects?

None, apart from the rare occurance of upset stomachs, which can be countered by taking less per serving or less Glutamine overall – Glutamine has been reported and studied as being totally safe.

Purchase the Cheapest L-Glutamine Supplements now – up to 50% off in our Online Store! From $14.99!

Go back to more muscle building supplements like L – Glutamine

Nitric Oxide Information and Supplement Facts

Altug — Tue, 28 Sep 2010 00:11:21 +0000

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What is NO Nitric Oxide?

Don’t worry this isn’t going to have the same effect on your body as the NOS they use to super charge their cars in Fast and Furious! (some companies product names make you think you’re buying motor oil, rather than an NO supplement!) You won’t be bouncing off the walls but you may experience great muscle pumps!

Nitric Oxide is a free form gas which is used to communicate messages around the body from cell to cell.

It is produced as the body converts the amino acid, L-arginine into L-citruline. The group of enzymes responsible for this conversion is called NOS (Nitric Oxide Synthase)

How Does NO Nitric Oxide Work?

Science lesson is over! On to the good stuff!

Nitric oxide basically works by increasing the blood flow to the muscles – In turn this will deliver more nutrients to your muscles while they’re under stress which would ultimately help them to become larger!

This increased blood flow also helps to regulate the activities of vital organs like the brain, kidneys, lungs etc!

Supplemented Nitric Oxide can be bought on its own, normally in pill form (Arginine being the main ingredient) BUT the more popular NO supplements are in powder form and contain other ingredients which have a synergistic effect. E.G. Vitamins, caffeine, creatine etc.

As a side benefit, it’s a fantastic ‘vanity’ supplement. The muscular pump achieved from supplementing with Nitric Oxide will stay with you for hours! Rather than the mere minutes it normally takes for your muscle pump to dissapear.

Before that image of shirt popping, pumped up arms has you frantically searching for NO products, control your muscle building ego for a teeny bit longer – We havn’t quite finished with nitric oxide

Who Would Benefit Most?

Deficiency of Nitric Oxide can mean weakness and a constant feeling of exhaustion! Something we do not want if we’re trying to build muscle fast or lose weight fast.

Everyone needs nitric oxide to carry out important functions within the body.

People following a muscle building program would benefit the most from supplementing with NO due to it’s blood flow increasing properties which will help deliver more nutrients to aid their growth.

What are the doses?

There aren’t really any clear cut guidelines on NO dosage however your product of choice will provide advice on the packaging.

Products normally recommend taking a low dose for a week to assess your tolerance/benefits/side effects and then gradually build up until the optimal benefit is seen (without the side effects of course)

Side Effects?

The main ingredient in Nitric Oxide is the amino acid, arginine.

Ingesting too much of this has been known to cause diarhoea and nausea. Some may also feel weak and tired. Assesing your tolerance will help you to avoid any side effects of NO.

Go back to more muscle building supplements like NO Nitric Oxide

Weight Gainer Information and Supplement Review / Facts

Altug — Tue, 28 Sep 2010 00:08:22 +0000

Want to purchase the best weight gainers? You can do so for up to 50% off in our Online Store! From $22.95!

What is a Weight Gainer?

Weight gainers were designed for people who struggle to put on weight (surprise!) and for those who also have a difficult time consuming enough calories to build muscle!

This sounds helpful in principle however, the problem with most weight gainers is that they contain calories that may not be ideal for every situation i.e simple sugars, low quality protein and saturated fats.

Therefore it is useful to determine what you want to use your weight gainer for – If you only want to use it for post-workout nutrition, then stick with the weight gainer that contains fast release, simple sugars.

If you want to use it at any other time to supplement your diet, then I’d recommend trying to source a weight gainer that contains slow-release carbohydrates to keep your energy levels and body fat in check!

There are a few quality ones out there, just be real careful and you should be able to spot them.

Look out for signs of poor quality weight gainers – Poor quality protein, ratio of macronutrients and too much saturated fat.

With regards to ratio, I like Prolab N-large or CytoSport Gainers ratio. Around 50 grams of protein with 80 grams carbs and 6 grams of fat.

How Do Weight Gainers work?

They work by adding to your daily calorie consumption! Pretty simple really – These extra calories will be used towards reaching your muscle building goals (Only if the calories are of the right quality – If not they’re going towards your love handles!)

Weight gainers are not an essential supplement and can often be made at home with a few ingredients, a bit of creativity and a blender!

Some may still prefer the ease of having these calories in a simple, easy to use, powder form.

Who Would Benefit Most?

Only those who are trying to build muscle but are struggling to put away the calories necessary for muscle growth!

Perhaps also users who just want to keep a balanced diet but are constantly on the go could also use weight gainers for a quick meal replacement

What are the doses?

We’re dealing in calories so it really will be dependent on the individual – Supplement packaging will normally have guidelines but as a side note I’ve noticed that many of their ‘servings’ contain too much protein/carbs for most people. Half a serving from most weight gainers is sufficient in one sitting.

Side Effects?

Excess bodyfat if too many low quality calories are consumed!

Also drowsyness, tiredness and lack of energy if a poor quality weight gainer is used that is high in sugar. (You may feel an initial spike in energy but that would be followed by a crash if sugar content is high)

Go back to see more muscle building supplements like a weight gainer

Tribulus Terrestris Supplement Review and Information

Altug — Tue, 28 Sep 2010 00:05:47 +0000

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What is Tribulus Terrestris?

Tribulus Terrestris is a vine plant that grows in moderate and tropical climates in certain parts of North America, South America, Eastern Europe, India and China.

So it’s just a plant?? Well…yeah! – But the Tribulus plant has historically been used by people from around the world to promote health, increase muscle size and strength as well as supporting a healthy libido.

Not bad for just a simple plant eh?

How Does Tribulus Terrestris Work?

Tribulus Terrestris is known for being a natural Testosterone booster.

Testosterone is obviously a highly anabolic (muscle building) hormone so if we can increase it’s production naturally, this can only be a good thing for our muscle building and muscle sparing efforts.

It’s still unclear exactly how Tribulus Terrestris extract exerts its effects. However, scientific research has suggested several possible mechanisms of action.

The most popular conclusion is that it works indirectly by stimulating LH (leutinizing homone) which basically ‘tells’ the Leydig cells in the testes to produce more testosterone.

Supplemental Tribulus Terrestris products contain steroidal saponins, alkaloids, and flavanoids – its protodioscins (This is starting to sound more like an episode of Star Trek than a supplement!) content is believed to be responsible for its effects on hormone, muscle building / fat loss and sex drive.

Clinical research suggests that Tribulus may also support healthy blood pressure and healthy cholesterol profiles that are already in the normal ranges.

Who Would Benefit Most From Tribulus Terrestris?

Due to this plants reported benefits, bodybuilders and athletes have used Tribulus Terrestris dietary supplements to boost energy and performance levels. This is achieved through its ability to promote healthy hormone function.

This natural enhancement in hormone levels would also equate to increased muscle mass and ability to burn fat for those looking to build muscle fast or those who want to alter their body composition.

Having said that, anybody could benefit from supplementing with Tribulus – I can think of worse things than having an increased sex drive and ability to more efficiently build muscle + burn fat!

What Are the Recommended Doses?

No optimal dosing protocols have been established or advised. The product label can provide directions on dose.

Doses usually range from around 250mg – 1500mg though. Be sure that your product contains at least 10% or more Protodioscin (the active part that raises testosterone).

Any Side Effects?

Whey protein is safe – We consume protein on a daily basis

Human research has established that Tribulus Terrestris is safe and free of side-effects, however, it should be noted that the common side effects of having increased testosterone levels are things like acne and for those prone to it, slight aggression.

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ZMA Supplement Review and Information

Altug — Tue, 28 Sep 2010 00:02:31 +0000

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What is ZMA?

ZMA is a supplemented mineral formula.

It is a natural supplement that contains Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6 in specific concentrations that studies have shown to be beneficial for strength and muscular gains (usually Vitamin B6: 11mg, Magnesium: 450mg and Zinc: 30mg)

ZMA is a promising and genuine supplement! Not just a fly-by-night product, oh no – ZMA has been around for a good while.

For good reason too – It works very well for strength and size gains. It’s efficiency is also backed up by multiple studies. Can’t argue with that!

How Does ZMA Work?

ZMA’s main method of work is through naturally raising testosterone levels. (This explains its decent strength and muscle building properties!)

Zinc and Magnesium are commonly depleted minerals from our body. Supplementing with the correct ratio of Zinc and Magnesium (around 30mg of Zinc and 450mg of Magnesium per day) can raise testosterone levels!

Testosterone is responsible for increased strength and this is normally accompanied by muscle gains. Simple eh??

Who Would Benefit Most?

Endurance athletes, bodybuilders, power lifters, strength athletes – pretty much anybody who does some form of intense exercise!

Studies show that most people are deficient in zinc, magnesium and Vitamin B6. The effect of this in athletes is decreased muscular endurance and less overall workout intensity – Something we want to avoid at all costs, right?

Finally, ZMA users report having deeper sleeps and vivid dreams! This may also be a benefit if you struggle to get some shut-eye on a nightly basis.

What Are the Recommended Doses?

Most decent ZMA products have Vitamin B6: 11mg, Magnesium: 450mg and Zinc: 30mg. Normally taken before bed.

This ratio is very important – A simple multi-vitamin can not achieve these same results as the proportions are different! Therefore, if you want the strength and muscular benefits of ZMA – Take ZMA! (However, please do not misunderstand and forget the importance of a good multivitamin!!)

Any Side Effects?

None – ZMA has been reported and studied as being totally safe.

However, I have personally heard reports that it did reveal mild side effects related to increased testosterone. Some users reported minor zits but that was the worst of it!

Bottom line – ZMA is safe.

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MultiVitamins Supplement Review and Information

Altug — Mon, 27 Sep 2010 23:59:05 +0000

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What are MultiVitamins and Minerals?

Multivitamins / Minerals are arguably the most important supplements for those looking to build muscle fast or lose weight fast. They are also perhaps the most overlooked.

Vitamins and minerals are responsible for thousands and thousands of important reactions occuring in the body – Being deficient in just one vitamin may lead to these reactions not taking place!

Deficiency could mean a negative impact on things such as your hormones, metabolism and muscular recovery speeds

In turn, this will limit your performance, workout efficiency and ultimately your results – Not good, I think we’re all agreed!

How Do MultiVitamins and Minerals Work?

We could get really scientific here and spend all day explaining the benefits of each vitamin and mineral.

Luckily, that is neither necessary or important for what we are trying to achieve.

All you need to know is that each and every vitamin works to make thousands of chemical reactions happen to ensure that our body is working optimally.

This includes the formation of hormones as well as many other important metabolic reactions.

Now imagine that if the average person needs these reactions to take place – How badly do we need these reactions to take place if we’re stressing our body out with intense training? I’d say we need vitamins and minerals to do their job pretty well…

Bottom line, you will be more deficient in vitamins and minerals if you train because these vitamins are used up during intense exercise AND you’ll need supplemental vitamins to create reactions within your body to optimize your performance. (more so than the average Joe who does no training!)

A good multivitamin / mineral complex is a MUST!

Who Would Benefit Most?

Everybody would benefit from a multivitamin formula. Why? Simply because of the world we live in.

Everywhere you look, everything we eat – More often than not our foods have been refined and had the vitamins and minerals stripped. White bread is a prime example. Therefore we are generally not getting enough vitamins in daily life.

This can lead to deficiencies which can cause hundreds of negative effects on things like skin, hair, nail, energy levels, mood – Almost any aspect of your life can be effected depending on which vitamin you’re deficient in.

However, if you’re exercising, no matter how good your diet is – you’d benefit from a multivitamin and mineral complex simply because of the extra demands that you’re putting on your body!

What Are the Recommended Doses?

Each different vitamin and mineral has a recommended daily allowance – However, these guidelines are normally for sedentary, inactive individuals.

You’ll notice that in every decent multivitamin and mineral product made by a company aiming it’s product for active people, that the dosages are much higher than the recommended allowance (toxicity permitting – Yepp, you can even get TOO MUCH vitamins and minerals).

This is owing to the fact that our vitamin stores are depleted sooner by our exercise routines.

You won’t go far wrong by following the dosing guidelines of a GOOD vitamin product.

You should always check with your doctor before taking any supplement – Individual circumstances may mean that you can’t consume too much of certain vitamins.

Any Side Effects?

It’s rare, but consuming too much of certain vitamins and minerals can lead to toxicity.

Side effects would present themselves in many different ways due to the sheer number of different vitamins and minerals.

However, vitamin supplement companies will always bare toxicity levels in mind when they dose their products but if you experience any unusual side effects, consult your doctor straight away.

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Whey Protein Supplement Review and Information

Altug — Mon, 27 Sep 2010 23:56:26 +0000

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What is Whey Protein?

Whey protein is the ultimate type of protein! During the process of turning milk into cheese, the whey protein is separated. (Milk contains around 20% whey protein).

There are many types of protein found in a variety of foods – The best kinds, called ‘complete’ proteins are usually meats. Things like chicken, beef, lamb, fish etc

Dairy products also contain protein – Things like eggs and cheese. You also have foods like nuts and pulses which also contain protein.

However, Whey protein still has the highest biological value and provides the most usable amount of amino acids – In short, this results in building and maintaining muscle tissue.

How Does Whey Protein Work?

Whey protein (the highest quality and best form of protein) is an amazing and must-have supplement for anybody looking to build or maintain muscle tissue (so basically everyone! Even if your goal is fat / weight loss, muscle retention is a must!).

Whey provides your body with building blocks to produce amino acids that are used for building muscle.

As I mentioned earlier, it has been discovered that whey protein contains the perfect combination and optimum amounts of overall amino acids! This is especially important after a hard workout because your body will be depleted of protein and will be screaming for a refill!

If you do not provide your body with protein quickly, it will take protein from your muscles and enter a ‘catabolic’ state (muscle breakdown!).

In comes whey to save the day! (I’m a poet and didn’t know it) Being as whey protein is the most bioavailable of the proteins AND it being in liquid form will mean that your muscles will be nourished with protein as quickly as possible post-workout. This is the most important meal of the day which also increases the value of whey protein as a supplement!

Who Would Benefit Most From Whey Protein?

Everybody would benefit from supplementing with Whey Protein. Too many people are put off by whey protein because of the fact that it comes in a large tub, occasionally with a muscular physique on the front! The fear normally being that taking it makes the user ‘unatural’

Whey protein is quite simply powdered food and anybody who is missing whey protein from their program schedule is seriously short-changing their progress. Regardless of whether your goal is fat loss or muscle building.

The most important use for it is muscle building and muscle retention. You may build muscle without it but if you want to speed up your recovery after a workout and truly maximize your gains, I’d recommend purchasing a whey protein powder that should at least be consumed post-workout. This will help you to build muscle fast!

For dieters, whey protein is also very important! Your goal should be to maintain your lean muscle tissue whilst losing the ‘bad’ weight i.e. fat! This is a permanent way to lose weight. Losing muscle weight will mean your body burns calories at a slower rate and this will mean regaining your lost weight!

What Are the Recommended Doses?

As Whey is like food, it will depend on things like your bodyweight and your goals. The average trainee would often take at least 25-30 grams (depending on bodyweight) of whey protein after a workout at the very least to recover their muscles.

Muscle builders who are after serious muscular gains may supplement their diet with even more whey protein. As much as 3-4x higher than the average trainee. This is down to personal preference.

Any Side Effects?

Whey protein is safe – We consume protein on a daily basis

Extreme doses of whey protein is not recommended. This may very rarely cause your liver to be overloaded. (However, the amount you’d need to ingest would have to massive!).

The best protocol is to consume protein at regular intervals throughout the day so that your body can digest it all. This is including solid food (whey should never completely replace your solid food protein sources).

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Creatine Supplement Review and Information

Altug — Mon, 27 Sep 2010 23:52:03 +0000

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What is Creatine?

…Only the big daddy of all supplements! Creatine caused quite a stir when it came bursting onto the supplement scene. Simply because it works and surprisingly for a supplement surrounded by hype, it works well!

Creatine is a compound that can be found naturally in our bodies, ingested from food such as red meat or taken as a supplement. It’s main use is to help produce more ATP within our body.

ATP is the bodies energy source for fast, explosive movements (such as sprinting or weight lifting) and our muscles only contain enough ATP to last us around 10-15 seconds. Creatine reacts in our body to produce more ATP! (more detail on this reaction below)

How Does Creatine Work?

We have a certain amount of Creatine stored in our body (around 95% of which are stored in our muscles). This amount differs depending on individual mass.

In our body we also have something called ATP – Adenosine tri-phosphate (if you’re interested!). ATP contains energy that is available to the body for explosive movements as mentioned above. (Other sources like carbohydrates take longer to convert and be used as energy)

Without getting too technical, one thing to remember is that it is the process of ATP breaking down into a simpler chemical called ADP (adenosine di-phosphate) that releases the energy for your muscles to work and contract under explosive circumstances.

Here is where Creatine comes in – Creatine is able to react with the broken down ADP and turn it back into the usable energy source, ATP!

Of course, this then prolongs the action of this energy system meaning that we can exercise for slightly longer at this higher intensity.

Higher intensity = Progress! (generally)

Another thing that makes creatine a crowd favourite, is that it also acts as a cell volumizer. Creatine pulls water into your muscle cells giving them a bigger, fuller look!

Research has also shown that it may help delay the onset of lactic acid and possibly increase protein synthesis, therefore increasing muscular gains.

Who Would Benefit Most From Creatine?

Generally people who take part in sports that need a short, sharp, all out burst of energy. Weightlifters, bodybuilders, contact sports competitors, athletes etc.

Creatine can greatly improve your performance if you are involved in any of the sports above.

As well as sports performance, users will also see increased muscular size along with strength gains. Hence why Creatine is a favourite amongst bodybuilders and anyone who practices muscle building.

What Are the Recommended Doses?

Perhaps the most popular Creatine dosage protocol is the ‘loading’ type.

This is when, at the beginning of your Creatine cycle, you would take 4x the recommended maintenance dosage for the first 5-7 days. This normally means taking around 20-30 grams of Creatine spread throughout the day.

This has the effect of saturating your muscles with Creatine and seeing immediate results. After this 5-7 day period you would just use the maintenance dose.

Maintenance dosing is normally around 5-10 grams of Creatine. Best taken before and after a workout when it is better utilised by the body.

It is also essential to take Creatine with a high GI carb drink to shuttle as much Creatine into the muscles as possible. (50-75 grams of carbs is generally recommended for optimum uptake of Creatine). Grape Juice, Gatorade or similar glucose/dextrose based sports drinks are commonly used.

Creatine cycles can last 6-12 weeks with a short break in between. Some people stay on Creatine year round but cycling is the most popular protocol.

Any Side Effects?

Creatine is regarded as a very safe supplement.

The most common side effect of Creatine is stomach discomfort but this can be solved by going for a ‘micronized’ Creatine product. This side effect doesn’t effect many people.

It was speculated that taking too much Creatine overworks the kidneys as excess Creatine is converted into a waste product called creatinine and excreted from the body.

However, you’d have to be seriously overdosing for this to become a problem. If you are worried, cycling your Creatine usage will put your mind at ease.

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Best Muscle Building Supplements

Altug — Mon, 27 Sep 2010 23:40:24 +0000

Welcome to my two part article about the best (and the worst!) Muscle Building Supplements out in the big, scary supplement world!

Scary because it’s easy to have your hard earned cash innocently ripped out of your pockets! In muscle building supplements, we have another area of the fitness industry that is very conflicting.

If you talk to anybody in your gym or read any of the fitness magazines you’ll be certain to get conflicting answers as to what’s good and what’s not for building muscle! (in the magazines case you’ll only be told what’s good for their fat wallets!)

Below are the supplements I’ve studied and personally used for myself.

Remember if you want to order any of these supplements, we also have a supplement store that partners with the cheapest online stores to bring you quality supplements – Check out our Online Supplements Store <== Here

Multi-Vitamins

This is a supplement that most people take for granted as you won’t see direct or ‘obvious’ effects from taking multi-vitamins but they are essential for people who are training for muscle growth.

The stresses that we place on our bodies when we lift heavy weights causes free-radicals to be released which in turn can cause muscle breakdown.

Being deficient in just one vitamin can start this process and/or stop new muscle from being built. Because of this, we need more vitamins than the average joe who does no activity!

VERDICT = VITAMINS ARE ESSENTIAL MUSCLE BUILDING SUPPLEMENTS. Buy a quality multivitamin and take according to directions.

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Creatine

‘Ok! Say hello to my lil friend!’ – Creatine has the reputation of being the big dog when it comes to muscle building supplements that you can purchase over the counter.

It has been the leading supplement for packing on size and strength for absolutely years and nothing has changed (apart from all the different Creatine variations there now are).

Creatine works, in simple terms, by adding to your bodies energy store and this form of energy is used to increase performance in exercises that require short, intense bursts of energy (i.e heavy weight lifting). So in the real world you’ll have increased muscular strength, increased muscular endurance and increases in muscle mass.

VERDICT = Can you build muscle without it? Sure, but to get the most of your muscle building program I’d definitely include a decent Creatine Monohydrate. It’s cheap and effective. The daddy of legal muscle building supplements

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Glutamine

A non essential amino acid. The most abundant amino acid in the body but when all other parts of your body have run out of glutamine supplies (i.e Vital organs) your body starts taking glutamine from the muscles. This can cause catabolism (breakdown of muscles) which is why some people supplement with Glutamine.

It didn’t do much for me personally and I’ve read studies that claim externally ingested glutamine doesn’t actually make it to the muscles. Then again there are studies that show that it does have a positive effect! (another example of the conflicting fitness industry!)

VERDICT = Not essential for muscle growth, but a valid option. Try it and see.

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Whey Protein

Whey protein is a supplement that I have been using since I started training and it has remained a main staple in my supplement cupboard regardless of what I have been training for. Strength, muscle growth or a specific sport.

Whey protein has a superior bioavailability to other proteins, meaning that it contains a greater concentration of usable amino acids for recovery and muscle growth. Add to this the convenience factor of using whey and you can see why this is a favourite amongst bodybuilders.

VERDICT = Essential muscle building supplements. Unless you can eat the amount of protein necessary for growth (it’s hard) then everyone can benefit from supplementing with whey protein. Even if it’s only used for your post-workout nutrition (most important meal of the day!). Whey is also cheap and effective. Don’t let it take the place of whole food though! Remember that it is still a ‘supplement’.

Buy whey protein now up to 50% off in our Online Store! Massive 5lb tubs from $34.99!

Look out for my ‘Part 2′ where we will be discussing some more decent muscle building supplements but also some downright bad ones that you should avoid like the plague! We’ll also round them all up into one recommended muscle building stack! Stay tuned..

Thanks for reading

Altug

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Britney Spears Ab Workout

Altug — Mon, 27 Sep 2010 23:11:19 +0000

When Britney Spears is in shape, one of her best features is her sculpted and toned stomach. So, it’s no surprise then to hear that she works extremely hard to get to into this shape but what may come as a surprise to most is the simplicity of Britney Spears ab workout

This is because a common misconception is that ab training “gives” you abs. This is untrue and Britneys abs are produced because of her dietary habits and other fat burning workouts. I recommend my highest rated fat loss program at the bottom of this page if you want to lose fat effectively and permanently

So without further a do, here is the:

Britney Spears Ab Workout + Video

Exercise Sets Reps

Ab Crunches 1-2 25-50

Side Crunches 1-2 25-50

Bicycle Crunches 1-2 25-50

Hip Thrusts/Reverse Curls 1 To failure

Altug Says : If you’re just starting out, there’s no way your core is strong enough to be able to do 50 repetitions in one go (if you’re performing them correctly). Split them up into 2 or even 4 sets with breaks in between. The benefit of these exercises are to be had by doing them correctly. Leave your ego at the door and don’t get number bound!

Also, don’t forget that Britney also does much more than simply follow the ‘Britney Spears Ab Workout’. I’d say that only around 20% of her flat stomach can be attributed to this workout and the rest to her clean diet, cardio and weight training to burn off her stomach fat. Without these things, she would not have her famous flat stomach

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Herschel Walker Workout

Altug — Mon, 27 Sep 2010 20:21:44 +0000

Herschel Walker was a highly celebrated and highly regarded college footballer in the united states.

He turned pro, having a career in the NFL playing for the Dallas Cowboys amongst a host of other teams before returning to the Dallas Cowboys where he retired.

The most amazing thing about Herschel Walker from a fitness standpoint was the way he trained. Going against all conventional wisdom, the Herschel Walker workout is the most intense bodyweight workout I have ever heard of.

Legend has it that Herschel Walker didn’t touch weights at all until he arrived in the NFL – Instead he performed an intense bodyweight workout EVERY DAY since high school (as well as sprinting)! In College and the NFL, he was known by most players as being the best conditioned athlete.

After I let you in on what Herschel Walker did in his workouts, I will let you know a much better way to build muscle fast if that is your goalUnfortunately, we weren’t all born with genetics like Herschel Walker, therefore the Herschel Walker workout will be fairly useless for muscle building for 99% of the population.

Your best option is to check out a complete online muscle building training package that gives you workouts, diet plans, exercise databases etc. Check out my favourite here

This video interview reveals more :-

Apparently, Walker didn’t always show signs of being genetically gifted. Actually, in his book ‘Hershel Walker’s Basic Training’, he mentions being a tubby kid who, more often than not, was picked last for teams. He even tells how his sister constantly beat him in races!

The workout mentioned in this video is :-

Herschel Walker Workout

Push Ups

2000 reps

Sit Ups

3000 reps

Pull Ups

1500 reps

Dips

1000 reps

It is not completely clear how Herschel Walker structured this workout throughout his day. In his video, he makes mention of performing them during commercials. Other literature suggests he started in the morning and finished at night.
Regardless, there is probably no human on this earth who could perform all of those repetitions in one set.

IF (and that’s a massive IF) you decide to give the Herschel Walker workout a go, I’d start off with 25 reps per set and progressively increasing the amount of repetitions per set as your body gets more conditioned. (Pull-ups may be the only exception to this rule as they will depend on your strength pound for pound)

In his book ‘Herschel Walker’s Basic Training’, he mentions a more realistic workout to begin with (still intense though!) :-

Herschel Walker Workout – Basic Training

Push Ups

1000 reps

Sit Ups

1000 reps

Pull Ups

1000 reps

Squats

1000 reps

Altug Says : One very important thing to remember about Herschel Walker – He was an extremely genetically gifted athlete.

That isn’t to take away from his immense dedication because anyone who can do this workout DAILY is dedicated but please do not delude yourself into thinking that the Herschel Walker workout will turn you into a bodybuilder if you do not have similar genes.

This workout is really unconventional and way too intense for most people – However, if you enjoy challenges I’d start with a smaller number and try to build my way up towards the figures Herschel achieved.

As always making sure you are progressively following the routine for at least 4 weeks so you can measure your results and any changes.

If you want a more realistic and effective workout program to help you build muscle fast, I’d highly recommend checking out Vince Delmontes No Nonsense Muscle BuildingVince has built a reputation as the “Skinny Guy Saviour” and it’s not hard to see why after checking out his program.

If you want a full review of this program, please check out my thorough review of the Vince Delmonte Ebook Package

Finished with the Herschel Walker Workout? Take a look at some more Celebrity Workouts

Bruce Lee Workouts

Altug — Mon, 27 Sep 2010 20:12:31 +0000

There is a lot of information that can be found on Bruce Lee workouts. This is a huge testament to the man’s discipline because he regularly recorded his workouts. (Something that MUST be done if you are to see results and progress)

Bruce had your typical ectomorph body type – Small stature and bones. It’s for this reason he is very inspiring to ectomorphs around the world.

“Don’t get set into one form, adapt it and build your own, and let it grow, be like water” – Bruce Lee Philosophy

Bruce’s training consisted of many different types. It is documented that early in his life, he would train like a bodybuilder. He would use many isolation movements.

However he soon learnt that for what he wanted, strength and power, he would benefit more from bigger movements that used more muscle groups and Bruce started gearing his workouts towards compound exercises.

Bruce Lee workouts varied between weight lifing, cardio work (running/sprinting/cycling/skipping) and of course, martial arts.

Bruce would train with weight’s every other day and warned trainee’s not to ‘overtrain’, hence the rest day. This is a smart way of training and the theory still carries weight today. He also did cardio every single day. This consisted of 3-4 mile interval runs outdoors, skipping 2-3 x a week and also 30-40 minutes on an exercise bike. Talk about intense! No wonder Bruce was so ripped.

Below we have some Bruce Lee workouts. If you would like to see some more Bruce Lee workouts I’d recommend purchasing his book “Bruce Lee’s Fighting Method Basic Training” – Enjoy!

Altug Says : Something you should keep in mind is that these Bruce Lee workouts are from the 70′s. Although Bruce training with weight’s at all in this era was revolutionary, training systems have now jumped leaps and bounds since his day.

Therefore, I can’t really recommend his workouts as there are now more established ways to train.

I’d also like to remind you that this page is for a bit of fun. Working out like the stars won’t necessarily make you look like them. So much more goes into muscle building than just working out. If you want a more realistic approach to building your dream physique I’d recommend picking up a muscle building program – The one I recommend highly is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.

This is meant as no disrespect to Bruce Lee. His work ethic was second to none and the results of his dedication were plain for everybody to see. If you can implement even half of that dedication into reaching your goals, you’re on the right path!

Here are a few Bruce Lee workouts described in his book, “The Art of Expressing the Human Body”.
These different workouts DO NOT include the cardiovascular work he did every single day as mentioned above.

Bruce Lee’s 20-Minute Strength and Shape Routine

Clean and press: 2 sets of 8

Squat: 2 sets of 12

Barbell pullover: 2 sets of 8

Bench press: 2 sets of 6

Good Morning: 2 sets of 8

Barbell Curl: 2 sets of 8

Done 3 days a week.

Bruce Lee’s First Bodybuilding Routine

Squat: 3 set of 10

French Press: 4 sets of 6

Incline Curl:4 sets of 6

Concentration Curl: 4 sets of 6

Push-up: 3 sets of 10 (Weighted)

Barbell Curl: 3 sets of 8

One-Armed French Press: 3 sets of 6 to 8 reps

Dumbell Circle: 4 sets of as many reps as possible.

(Bruce would stand with two dumbells held out in front of him and circle them)

Reverse Curl: 4 sets of 6

Wrist Curl: 4 sets of as many possible

Reverse Wrist Curl: 4 sets of as many possible

Sit up: 5 sets of 12

Calf Raise: 5 sets of 20.

Bruce did this workout 3 days a week.

Bruce Lee Workouts – Circut Training for Total Fitness

Sequence 1a – Monday – Wednesday – Friday:

Rope jumping, 1 minute.

Forward bend, 1 minute.

Cat stretch, 1 minute.

Jumping jack, 1 minute.

Bodyweight squat, 1 minute.

High kick, 1 minute.

Sequence 1b – Monday – Wednesday – Friday

Waist twists, 1 minute.

Palm up curl, 1 minute.

Roman chair, 1minute.

Knee drawing, 1 minute.

Side bending, 1 minute.

Palm down curl, 1 minute.

Sequence 2a – Tuesday – Thursday – Saturday

Groin stretch, 1 minute.

Side leg raise, 1 minute. (Hold each side for 30 seconds)

Jumping bodyweight squat, 1 minute.

Shoulder circling, 1 minute.

Alternate splits, 1 minute.

Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)

Sequence 2b – Tuesday – Thursday – Saturday.

Leg raise, 1 minute.

Reverse curl, 1 minute.

Sit up twist, 1 minute.

Leverage bar twist, 1 minute.

Alternate leg raise, 1 minute.

Wrist roller, 1 minute.

Bruce Lee Circuit Training for Increased Muscularity

Overhand pullup, 30 seconds.

Seated leg press, 30 seconds.

Standing leg thrust, 30 seconds.

Shoulder press, 30 seconds.

Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.

Alternating curl, 8-12 reps each arm in 30 seconds.

Standing 1 Arm Adduction, 30 seconds.

(Pull a cable down to your side – Imagine a lateral raise but in reverse, the resistance is coming from above via a high cable pulley).

Bench press, 30 seconds.

Squat, 30 seconds.

Lat pulldown behind neck, 30 seconds.

Triceps push-down, 30 seconds.

Cardio (Run) full pace, 1 minute, 30 seconds.

Wrist roller, 1 minute.

Neck flexion/extension/rotation, 1 minute.

Finished With Bruce Lee Workouts? Go Back to the Celebrity Workouts Page For More Workouts

Brad Pitt Workout

Altug — Mon, 27 Sep 2010 20:01:05 +0000

There are probably 2 reasons that you’re interested in the Brad Pitt workout – Or I should say, 2 movies.

Brad Pitt shot to a new level of fame with the male population especially during the movies “Fight Club” and “Troy”.

The characters Tyler Durden and Troy basically represented what most average guys consider to be “the perfect physique I’d like to have”.

No wonder there was a big clammer to find out what the Brad Pitt workout was!

On this page, I will reveal to you both of his workouts from the movie “Troy” and the workout of Tyler Durden from his role in “Fight Club”!

I’d just like to remind you that this page is for a bit of fun. Working out like the stars won’t necessarily make you look like them. So much more goes into muscle building than just working out. If you want a more realistic approach to building your dream physique I’d recommend picking up a muscle building program – The one I recommend highly is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.

First up, let’s check out what Tyler Durden was up to in the gym in the movie, “Fight Club”!

Brad Pitt Workout – Fight Club!

Altug Says : The misconception about Brad Pitt’s physique in Fight Club is that he is big and ripped! Ripped = Yes but big? Definitely not.
In this Brad Pitt movie, his main goal was clearly to burn calories and to shed as much fat as possible which he certainly achieved!

This means that you can see every last bit of muscle on Brad’s body giving the illusion that he is pretty huge! However, he is nowhere near as big in this movie as he is in Troy.

Looking at the Brad Pitt workout below, it is not a typical muscle building workout and looking at this makes it more obvious that he was going for maximum calorie burn for fat loss.

His reps range from 8-25 per set and he used 3 sets per exercise. His rest periods were apparently also relatively short in between sets (60 seconds!) – This would have helped keep his heart rate up and burnt more calories.

Brad Pitt would finish off his workout week with 60 minutes of fairly high intensity cardio over the weekend to increase his caloric expenditure even further.

Note:- Brad Pitt performed his exercise sets in a descending pyramid fashion (apart from press ups and pull ups). Starting with lighter weight and higher repetitions and ending with higher weight and lower repetitions.

(1st set : 25 reps, 2nd set : 15 reps, 3rd set : 8 reps) – All weights are in pounds for this Brad Pitt workout.

Monday – Chest

3 – 75 Push ups

3 – Bench press 165/195/225

3 – Nautilus press 80/100/130 (Nautilius is basically a brand of chest press machine)

3 – Incline press 80/100/130

3 – Pec deck machine 60/70/80

Tuesday – Back

3 – 25 ull ups

3 – Seated rows 75/80/85

3 – Lat pull downs 135/150/165

3 – T bar rows 80/95/110

Wednesday – Shoulders

3 – Arnold press 55/55/55

3 – Laterals 30/30/30

3 – Front raises 25/25/25

Thursday – Biceps + Triceps

3 – Preacher curl machine 60/80/95

3 – EZ curls cable 50/65/80

3 – Hammer curls 30/45/55

3 – Push downs 70/85/100

Friday – Cardio

Treadmill 60 minutes 80-90% MHR

Saturday – Cardio

Treadmill 60 minutes 80-90% MHR

Sunday

Rest

Brad Pitt Workout – Troy

Altug Says : This movie is where Brad Pitt kicked it up a notch in terms of muscle building!

Pitt put on 10lbs of pure muscle for this role. (Although it doesn’t sound like much, 10lbs of pure muscle is a huge amount)

This is definitely reflected in this version of the Brad Pitt workout. He uses repetitions more commonly suited to hypertrophy (muscle building) and so he would have to have been pushing heavier weight too.

He also used way more volume in his workout than before as you’ll see his sets increased to 5-6 per exercise. (although some sources state he kept it at 3 sets)

It is also debated whether Brad Pitt trained his legs leading up to Troy because a stunt double was used for many scenes involving his legs.

Of course, YOU won’t make that mistake, right?

Chest:

Bench press – 5 sets, 6-10 reps

Incline bench press – 6 sets, 6-10 reps

Cable crossovers – 6 sets, 10-12 reps

Dips – 5 sets, to failure

Dumbbell pullovers – 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups – 6 sets, to failure

T-bar rows – 5 sets, 6-10 reps

Seated pulley rows – 6 sets, 6-10 reps

Straight-leg deadlifts – 6 sets, 15 reps

Legs:

Squats – 6 sets, 8-12 reps

Leg presses – 6 sets, 8-12 reps

Leg extensions – 6 sets, 12-15 reps

Barbell lunges – 5 sets, 15 reps

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises – 8 sets, 15 reps

One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) – 4 sets, 10 reps

Reverse barbell curls – 4 sets, 8 reps

Wright roller machine – to failure

Biceps:

Barbell curls – 6 sets, 6-10 reps

Seated dumbbell curls – 6 sets, 6-10 reps

Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps

Pushdowns (exterior head) – 6 sets, 6-10 reps

Barbell French presses (interior head) – 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:

Seated barbell presses – 6 sets, 6-10 reps

Lateral raises (standing) – 6 sets, 6-10 reps

Rear-delt lateral raises – 5 sets, 6-10 reps

Cable lateral raises – 5 sets, 10-12 reps

Abs:

30 minutes straight until failure.

Altug Says : Strangely, this Brad Pitt workout isn’t split into a weekly schedule.

I would recommend something like the following :

Mon – Legs

Tues – Chest

Wed – Rest

Thurs – Back

Fri – Shoulders

Sat – Arms + Abs

Sun – Rest

This should give adequate rest to all muscle groups involved. The Saturday arms workout would not have to include much volume because of the large amount of indirect work they do during the other upper body days!

Again, I would much rather recommend a muscle building program for a realistic and more complete approach to muscle building rather than just doing Brad Pitt’s workout – The best one available is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.

Finished With the Brad Pitt Workout? Check Out My Muscle Building Programs Reviewed For the Best Online Programs

Eating to Build Muscle

Altug — Mon, 27 Sep 2010 19:19:31 +0000

It should be common knowledge that eating to build muscle is the most important element of your muscle building quest. Unfortunately, “common knowledge” is something it often isn’t.

So, the real questions are: what should you eat and how much of it? Simply put, you need to eat enough of the correct nutrients – The more consistently you eat the correct ratio of protein, carbs and fat, the more muscle you will build over time.

If you are struggling with planning a consistent diet or stuck on what foods you should be eating to build muscle, I recommend a fantastic muscle building program at the end of this article that contains over 500 daily meal plans for different calorie requirements.

Here are three basic tips on eating to build muscle. I hope that they help you and have some benefit to you on your journey to building the muscles you want!

Number 1 – Food “type”: You must eat the correct type of foods to increase muscle size and not just to become large on the scales for the sake of it – basically, you don’t want to increase your body fat more than you have to. Although, a small increase is inevitable.

Eating to build muscle is not just about the intake of enough calories. You could be eating empty or “bad” calories. Empty calories will not help you to gain muscle or if they do help, will also help you to get fat and unhealthy. Examples include cakes, pastries, sugary drinks, take aways etc.

Try to become aware of what kind of nutrition you’re putting into your body! Ever heard the saying, “you are what you eat?”. That rings ever true for eating to build muscle.

Eating staple foods such as brown rice, pasta, chicken, red meat, fish, and most unrefined foods that release energy over a slow period of time.

Also try to limit your sugar intake (except immediately post-workout where a fast acting simple sugar is imperative to recovering the glycogen stores in your muscles)

Number 2 – Food “Combinations”: Combine the “correct” foods. It comes down to the correct food combinations when you eat to build muscle.

Avoid foods that contain minimal nutritional value. Such foods will simply make you fat. You don’t want that, so stay away from certain types of food that are high in saturated fat and added sugar.

Ideally, your meals should include food combinations of unrefined, starchy carbs with a portion of protein. A small amount of EFA (essential fatty acids) can be added.

Number 3 – Frequency : Eat the correct foods at the correct time. Balance is essential to create a habit when you’re eating to build muscle. Having too much to eat at one time can cause indigestion problems and make it easier for your body to store fat. Eating too much before a workout will also ruin your routine by making you feel sluggish.

Have your meals at regular points in the day.

You obviously will need to be eating a lot more if you have any hope of building muscle. Your muscles will need to be fed with protein every 2-4 hours – So, split your meals into 4-8 per day.

This could get difficult, so a simple whey protein supplement is recommended to replace a couple of meals, especially if you’re continuously on the go as most of us are!

Remember to always keep your diet high in nutritional value and give your muscles regular doses of protein with every meal. As long as you are eating good food and not sugary and refined meals (empty calories), you should be on course to reach your muscle building goals.

Thanks for reading

Altug

My Recommended Program For Male and Female Muscle Building and Fat Loss is Vince Delmontes No Nonsense Muscle Building and Fat Loss – If you’re just starting your muscle building journey or haven’t seen significant results then this program is a real god send.

Included in this all-in-one package is a 200+ page ebook to coach you towards your goals, Daily Meal Plans (over 500 days worth for different calorie requirements!), Workout Plans, an Exercise Database and more – Click here for more my full review

Also included is a 60 day money back guarantee if you’re not satisfied for whatever reason – No questions asked.

If you’ve finished with the article “eating to build muscle”, why not go to our homepage and check out another section? Thanks again for reading

Foods High in Vitamin K

Altug — Mon, 27 Sep 2010 19:15:06 +0000

You can find a great variety of foods that are high in Vitamin K. Vitamin K is considered to be a “fat soluble” vitamin. Meaning, that Vitamin K foods that are ingested are absorbed through the intestinal tract with the help of fats. Vitamin K should be consumed often, as it is an important part of your body.

However, remember that fat soluble vitamins are more easily stored and accumulated in the body than are water soluble vitamins. This leads to a greater chance of toxicity so be aware of how much you are consuming and stick to daily recommended guidelines (120 micrograms for Vit K)

Vitamin K helps when you have an injury that you are bleeding from. It helps the blood to “Coagulate”, so when the blood gets sticky and clots around a cut, now you know why!

Now, onto the foods high in vitamin k! This is a short list that is in order of how much Vitamin K is present in the food (Highest is top of the list)

Spinach/Collards/Turnips

Brussel Sprouts

Soya Beans

Cauliflour

Cabbage/Broccoli

Beef Liver

Wheat Bran

There are other foods high in vitamin k too but obviously from that list, the most common way for you to get a good amount of Vitamin K in your system is through green leaves.

Spinach, collards, and turnip greens are rich in Vitamin K. So, if you are getting enough of these you probably won’t need to supplement with Vitamin K. You can get your boost by eating some of these great green leaf products.

It is possible to suffer from a deficiency in your body, even if you are consuming foods high in vitamin k. There may be multiple problems that you will have to address before you see any effect of your Vitamin K.

Most common reasons for deficiency:

1. Your antibiotics may be interfering with the bacteria.

2. Liver damage or disease.

3. Serious burns.

4. Chronic Diarrhea.

All of these signs could show a deficiency in your system. Most of the time, your body will produce enough Vitamin K for your system – But that extra boost can always give you some help.

Remember to start eating those green vegetables, if you’re not already. It may not be a hugely talked about and remembered vitamin, but your body still needs it.

Also, remember, that Vitamin K can be found in most multivitamins supplements. So be sure to check around the net and look for some reputable products – Multivitamins are cheap and beneficial to everybody in this day and age where most of our foods are stripped and refined of all vitamins and nutrients.

We carry reputable multivitamin brands in our store at up to 70% off the high street price – Check out our range of the best multi vitamins in our Online Supplements Store Here

Thanks for reading

Altug

If you are not getting enough foods high in vitamin k, we carry the most reputable multivitamins in our online store at discount prices! – (these multivitamins include vitamin k)
Click here to visit the store

Catapult Your Muscle Gains With Poper Post-Workout Nutrition

Altug — Mon, 27 Sep 2010 19:07:21 +0000

By Sean Nalewanyj

Natural Bodybuilding Expert & Best-Selling Fitness Author

www.MuscleGainTruth.com

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.

We’ll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let’s take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special “post-workout meals”.

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein.
2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)
3) 5 grams of creatine.
4) 5-10 grams of glutamine.
(Optional)

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice
2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice

This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels.

After this second meal there is still about 2 hours or so to take advantage of as best you can. Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Visit www.MuscleGainTruth.com to find out what they are, and how to properly approach these periods for the best possible results.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Click to Go Back For More Nutrition Articles For Increasing Your Muscle Gains or Burning Fat

10 Things A Muscle Building Diet Must Have!

Altug — Mon, 27 Sep 2010 17:12:49 +0000

I want to talk today about some vital components that go into a good muscle building diet! Of course, we could go into immense detail on each little intricacy (and I will provide links that go into more detail if you want to learn more about certain components) but in the interest of keeping it simple for this article I’ve given a brief explanation of each point and why it is so important.

So, here is my Top 10 list of must haves in a muscle building diet!

Muscle Building Diet Must Have #1 – PROTEIN

‘Obviously!’, I hear you say but you’d be surprised to find out that this is an area where a lot of people fall down in their muscle building endeavours!

If you’re having trouble, pick up a tub of cheap whey protein and supplement your diet BUT remember that it is no substitute for whole food. Whey should make up no more than 30-40% (50% at an absolute stretch) of your daily protein intake.

You are aiming for a daily intake of at least a gram of protein per pound of your bodyweight. (unless you have a bodyfat of 20% or over, you may reduce your protein intake very slightly)

Click Here To Work Out Exactly How Much Protein Your Diet Should Consist Of For Your Goal

Click Here To Find Out More About Protein – Foods That Build Muscle

Muscle Building Diet Must Have #2 – CARBS

Carbs play an extremely important role in your muscle building diet. They will help with recovery, energy levels and intensity in the gym.

However, get the timing wrong and carbs will have a detrimental effect on the things just mentioned as well as increasing your body fat levels (A general rule of thumb is to consume ‘quick acting’ carbs during and after training and slower digesting carbs the rest of the day). Depending on your genetics, activity level and goals, Carbs should make up approximately 40-50% of your daily calories.

Click Here To Work Out Exactly How Many Carbs Your Diet Should Consist Of For Your Goal

Click Here To Find Out More About Carbs And It’s Many Different Types

Muscle Building Diet Must Have #3 – GOOD FATS

Surprised? Don’t be, but understand that I am not advocating gorging on McDonalds and kebabs during your muscle building diet! Fats are required for optimal function of the body. Essential fatty acids from seeds and oily fish are your best bet.
Just keep fats at around 20% of your total calorie intake with minimal saturated fat. In simple terms, if excessively consumed, saturates are the bad stuff that clog your arteries. Your heart won’t be best pleased!

Click Here To Work Out Exactly How Much Fat Your Diet Should Consist Of For Your Goal

Muscle Building Diet Must Have #4 – HIGH TOTAL CALORIES

If you’re not taking in enough calories altogether then guess what? You’re not going to grow muscles. Unfortunately, just like protein, carbs and fats – Calories are not all created equally.

This means that you can’t drink 5 pints of beer and assume that you’ve had a good day because you’ve reached your calorie target! You’re looking for total calories to be in the region of 30-40% protein, 40-50% carbs, 20-30% fats.

These figures and the total amount of calories that you need for muscle building may vary depending on your activity level, genetics and your current lean bodyweight

Click Here to Calculate How Many TOTAL Calories You Should Be Consuming Daily

Click Here For More Information About How Much Protein, Carbs and Fat’s Your Total Calories Should Consist Of

Muscle Building Diet Must Have #5 – VITAMINS

Not the first thing we think of when it comes to muscle building right? Vitamins and minerals are responsible for thousands of reactions in the body, some of which are essential to building muscle. Being deficient in one or two vitamins can stop loads of these reactions needed to build muscle fast!

They become even more important for people training for muscle growth because of the stress we put our bodies under. Due to our intense training we deplete our vitamins more quickly than normal and release things called ‘free radicals’ that eat away at your hard earned muscle. Get yourself a quality multivitamin supplement!

Muscle Building Diet Must Have #6 – WATER

Helps with digestion, hydration, strength and energy levels.

The more water you drink, the more water you excrete too which helps give you that ‘ripped’ look rather than the soft puffy look. Get used to drinking a little more than the recommended 8 glasses a day as you will be losing plenty of water working out and recovering.

Muscle Building Diet Must Have #7 – VARIETY

Firstly for your own sanity! How many of us can stomach steamed chicken breasts 6 meals a day, 7 days a week? Not fun!

Secondly and more importantly for building muscle, different foods have different qualities. If you eat a variety of foods then you’re making sure that you are getting a good balance of amino acids, fatty acids, vitamins, minerals etc which you wouldn’t be getting if you stuck to the same food all the time.

Muscle Building Diet Must Have #8 – FREQUENT + REGULAR MEALS

How many times in a day do you eat?

A lot of people I talk to eat once to three times a day. Then they wonder why they’re not putting on any size/losing weight. Works both ways. If you’re not eating frequently enough then your metabolism will slow down to a crawl (It is the bodies way of surviving, it doesn’t think you’re going to feed it for a long time so preserves the little food that you do put in).

Similarly you won’t grow if you don’t eat frequently enough. Your muscles will feast on themselves if they’re not given enough fuel every 2 to 3 hours. So there’s your answer – Eat a balanced meal every 2 to 3 hours! (this is where protein shakes can be a gods end!)

Muscle Building Diet Must Have #9 – FRUIT AND VEG

Again, these may not seem like the most obvious choices for muscle growth because they may not directly contribute to muscle growth BUT they are very vitamin rich.

You need to eat enough fruit and veg to make sure you get the vitamins required throughout the day (even if you’re supplementing with a multivitamin).

Go for a broad variety of colours when choosing fruit and veg. They represent different qualities. The second thing fruit and veg are good for is fibre! Fibre helps with digestion and with the high amount of protein a muscle building diet requires it’ll help, how can I put this..keep your bowel movements healthy!

Muscle Building Diet Must Have #10 – TWO SUPPLEMENTS

Ok, ok I feel like a bit of a cop-out for this! Some may not consider supplements a ‘must have’ BUT I do consider 2 supplements to be essential; Multivitamins and Whey Protein.

Hear me out… Multivitamins because, like I explained above, if we’re working out to the right intensity then we’ll be depleted of vitamins for sure. This can cause muscle breakdown so supplementing with multivitamins are a ‘must do’.

Whey protein is needed at the very least for your post-workout nutrition. Whey has the advantage of being liquid and having a very high bio availability which means the muscles can absorb them as quickly as possible when they need them the most. Post-workout nutrition is the most important meal of the day to get you on the muscle building path, so yes, I consider Whey a must have.

Click to Read More About Muscle Building Supplements

So there you have it! Remember, you don’t have to implement these all at once to begin with. You’ll probably find it being too much too soon if you’re not used to it. Set yourself a goal and take small steps forward. Once you’ve achieved that, you can take the next step and then the next etc.

If you’re just starting it’s a no-brainer to pick up a complete muscle building program such as Vince Delmonte’s No Nonsense Muscle Building that I recommend below. I would have avoided a year or two of costly muscle building mistakes if I had something like this at my disposal when I first started.

Good Luck with your muscle building diet and journey!

Altug

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Click here to go back to the nutrition section and read more articles relating to a muscle building diet

Best Diet Pills and Fat / Weight Loss Supplements

Altug — Mon, 27 Sep 2010 12:32:09 +0000

Weight loss supplements are another controversial topic that trainees often put far too much time and effort into.

I would recommend making sure that you have the other, more important elements in place before you even read this section (These important things can be found in the lose weight fast section.
Once you have these important elements 100% in place, then (and only then!) weight loss supplements can work to help you get rid of that last stubborn bit of body fat.

Of course, where there is such a high demand for a ‘miracle pill’, there will always be companies rubbing their hands with glee at the thought of taking your hard earned money with bogus products. In this section, you’ll find articles and reviews on weight loss supplements and the best diet pills that will help you to avoid purchasing useless products (of which most of them are!)

Once again, I can’t stress enough how important all other aspects of fitness are in order for you to reach your goals. If your diet, training and recovery are not optimal yet (and be honest), then save this page for later.

I would much rather recommend before you purchase weight loss supplements to make a tiny one time investment into a fat loss program that will last you a life time and have you burning fat quickly and permanently – Check out my highest rated recommendation now called “The Truth About Abs” by Mike Geary.

Weight Loss Supplements – Which Ones Strip Your Body of Fat and Which Ones Simply Strip You of Your Cash! – Part 1

by Altug Kop

There is a lot of crap out there on the shelves of supplement stores and in the magazines due to the never ending search by the public for a magic pill.
To stop you from being exploited, let’s take a look at some weight loss supplements that I’ve personally used…read more

Remember That Even The Best Diet Pills Don’t Compare To A Good Diet! Check Our Nutrition Section Here!

Acai Berry Antioxidant – Facts About Acai

Altug — Mon, 27 Sep 2010 11:57:39 +0000

Ever since the Acai Berry Antioxidant received coverage and overwhelming praise on the Oprah Winfrey show, everybody has wanted a piece of the Acai berry.

How does the Acai berry even work? Is the Acai berry antioxidant really worth the accolades it has received?

Well to answer the first question, yes Acai is worthy of the praise it has received provided you purchase a reputable Acai product! (of course because of the Acai boom, many low quality companies have surfaced that you need to beware of!)

The second question has an answer that is a little bit more scientific so get your thinking caps on!

There are various antioxidants found in foods and supplements but the specific acai berry antioxidant is called Anthocyanin.

This is the same antioxidant found in grapes, wine and blueberries – Acai contains much more Anthocyanin than all of these foods which is why it exhibits such powerful effects!

So, what does this all mean? Well the benefits to you of Anthocyanin are as follows :-

lowers the risk of cardiovascular disease and stroke

lowers cholesterol

relieves arthritis (because of its anti-inflammatory qualities)

It has also been used by the locals of the amazon for treating anemia, diarrhea, fever, hemorrhages, jaundice, liver disease, parasites, ulcers, diabetes, fever, hair loss, malaria, menstrual pain and muscle pain.

The most powerful effect it exhibits is the major increase of your energy levels – This is done by protecting the mitochondria in your cells – These are the energy-producers in your body!

Pretty powerful stuff but is Acai Berry enough on it’s own?

Unfortunately, no Acai is not enough on it’s own because it contains just one of many antioxidants.

To get a truly powerful antioxidant effect and make taking them worthwhile, you should really look at a solution that encompasses the consumption of a fuller range of antioxidants rather than just concentrating on the acai berry antioxidant, which is anthocyanin.

Ideally you want a solution that includes the following ingredients (Don’t be put off by the strange names – I will describe the real world benefits to you of each these antioxidants!)

Xanthones – These help to keep a healthy digestive system, fighting off free radical damage and act as an anti-inflammatory – Found in the exotic fruit, Mangosteen.

Catechins and Proanthocyanidins – These are antioxidants protecting against free radical damage to your skin and cells. Also found in Mangosteen.

Xeronine – Promotes healthy Skin, acts as a natural antibiotic, anti-parasitic and has anti-fungal properties. Comes from the exotic fruit Noni.

Phenolic acids and Vlavonoids – Protects against coughs, colds, influenza, mild fevers, fungal infections, indigestion, stomach upsets, enteric parasites and painful menstruation.

ECGC (Epigallocatechin-3-gallate) – Is found in Green Tea. Improves brain function and memory.

Reservatol – Found in red grapes and wine (not meaning you should drink lots as wine is very calorie dense!) – Slows down the ageing process.

If you add these ingredients alongside your Acai berry antioxidant, you’ll have a much more effective and powerful antioxidant formula which will enhance every aspect of your health. Leaving you looking and feeling fantastic.

Rather than buying each of the foods that contain these natural antioxidants (That’s if you can even find them as the foods are usually found in all different corners of the globe!), it would be worth trying to source a supplement that contains all of these antioxidants together.

There are many products to choose from on the marketplace but many brands are not reputable – Also you shouldn’t rely solely on supplements for fat loss and a healthy lifestyle.

I have recommended the best program for achieving this in the resource box at the end of this article. I’ve also found a free trial product for Acai if you do want to give it a try, risk free. This is also in the resource box.

Thanks for reading.

Altug

For a Healthy Lifestyle and Fat Loss Program I Recommend

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Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve optimum health, ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

However, If you would like to try an Acai Berry supplement for it’s benefits, there are many trial offers about and I’ve found a free trial offer for ACAI SELECT ==> Check it out by Clicking Here Now

Antioxidant Resveratrol – Facts About this Powerful Antioxidant

Altug — Mon, 27 Sep 2010 11:44:14 +0000

The antioxidant resveratrol, is a phytoestrogen that is found in red grape skin. It can also be found in knotweed, peanuts, mulberries, and red-wine. Isolated in 1940, resveratrol is a constituent from the roots of white hellebore. Plants will begin to produce resveratrol to fend off against fungi and bacteria that is caused by severe weather and pollution.

November 2006 was resveratrol’s debut into the public eye. It made headlines when scientist’s studied over-fed mice that didn’t gain weight and slowed their aging process.

The antioxidant resveratrol has been found to stop and prevent the negative effects of a high-calorie diet in humans. Studies have also proven and demonstrated that resveratrol is a potent antioxidant for both humans and animals.

It has also shown to aggregate platelets that helps with the clotting of blood – As well as showing anti-inflammatory, anti-aging, and anti-cancer traits. These traits may help prevent and stop the free radical cell and tissue damage that is caused by elevated levels of blood glucose.

The high levels of glucose that are found in our blood are responsible for cellular damage and are associated with an increase risk of kidney disease, retinopathy, and heart disease. (This is why diabetics are at a much higher risk of those ailments)

Kidney disease can lead to kidney failure and retinopathy can eventually lead to blindness. Heart disease will eventually lead to a stroke or heart attack. Researchers have also found that resveratrol may be important for possible patients of alzheimers.

Numerous studies have indicated the health benefits of red wine and its consumption in moderation. Red wine is fermented with red grape skin; allowing it to produce the resveratrol.

However, consuming high volumes of red wine in a given period of time can hurt you. Always drink alcohol in moderation and remember that red wine will contribute massively to your daily calorie intake which will negate it’s benefits.

In the future, usage for the antioxidant resveratrol or its similar compounds is proposed to be used as a therapy for vascular damage.

There is no doubting that the antioxidant resveratrol illicits powerful, positive effects but it is not the only antioxidant and if you want total protection from free radicals, it would be wise to look for a supplement that carries a variety of antioxidants to ensure optimum health!

Thanks for reading.

Altug

If you want to give Resveratrol a try, I’ve come across a product called Resveratrol Select – They are currently offering a limited time FREE Trial if you wanted to sample the product before buying.

Get your risk free trial now – Click here for more info

If you’re finished with the article “Antioxidant Resveratrol”, click here to get more of the best diet tips

Antioxidants Facts – Everything you wanted to know about Antioxidants

Altug — Mon, 27 Sep 2010 11:34:39 +0000

Want to know some cool antioxidants facts? There is solid evidence from several studies that the antioxidants we consume when eating Five to Seven servings a day from most fruit and vegetables can help us avoid or stall most ailments caused by ill-health.

This includes slowing the ageing process, keeping energy levels high and slowing/preventing certain types of cancers and heart disease – In fact, there isn’t a lot that antioxidants aren’t good for!

Antioxidants facts 1 – What are antioxidants and why should I care?

So you ask, why should you care? Antioxidants are all natural chemicals that help you to counter detrimental oxygen — free radicals. Free radicals happen when you are exposed to things such as pollution, x-rays, exercise, stress and ultra-violet radiation. Oxygen free radicals or R.O.S (Reactive Oxygen Species) are the cause of several lethal diseases, such as, heart disease and some types of cancer.

Antioxidants could be considered a “preventive medicine”. However, it is important to realise that there are many, many different antioxidants that do different things. They all give different benefits so it’s important to consume the full variety.

Antioxidants Facts 2 – Do you know the benefits of your antioxidants?

Where do we begin??

The different antioxidants help with a whole heap of positive things – The benefits include but are not limited to :-

Increased energy levels

Prevent ageing and skin cell damage

Prevent Disease (such as heart disease, diabetes etc)

Increase memory and mental alertness

Optimizes your metabolism which will help with weight loss

Some recent research has shown that you are less prone to heart disease and cancer by consuming a serving of 5-7 antioxidants vegetables and fruit.

This is the daily recommended guideline in many countries but the guidelines usually fail to mention the variety of antioxidants (from foods or supplements) that are required to give complete protection from free radicals.

This is completely supported by extensive studies carried out by researchers around the globe. Studies also indicate that foods and supplements high in antioxidants can also prevent age related degenerative diseases. Helpful information for anyone that is growing old..and there are many of us that are!

Antioxidants facts 3 – Where should I look for antioxidants?

You have 2 options – Foods and supplements.

Many antioxidants can be consumed from foods such as fruits and vegetables. Most plants you devour will contain various antioxidants and vitamins such as A, C and E.

Antioxidants found in fruits and vegetables can prevent and guard against pollution, aging, the effects of radiation, cancers, and heart disease.

You can also try tea’s (especially green tea), which is rich in antioxidants called flavonoids.

However, the problem is that there are many antioxidants that come from many different foods. If you want full protection from free radicals you’ll need to ingest a variety of antioxidants.

Some antioxidant rich foods are so exotic that many of us will never gain access to these hard to reach foods! Ever heard of Mangosteen, Noni or Origanum Vulgare? Thought not! (Unless you live in one of the remote places where they originate)

This is where you can look into purchasing a reputable antioxidant supplement. If you make a purchase from a reputable company (and there are many that aren’t!), then most will give you the required amount and variety of antioxidants you need daily to see the wide range of benefits!

The antioxidant product I recommend that contains the widest spectrum of antioxidants is called Acai Natura – For more information check my resource box below at the end of this article.

I hope these antioxidants facts were helpful and give you a better understanding of what antioxidants are as well as what is required for complete protection by these wonderful things.

Thanks for reading

Altug

I Recommend getting your antioxidants by eating a large variety of foods, especially fruits and vegetables. However a lot of antioxidants are found in expensive super foods. I’d always recommend a good multi-vitamin and antioxidant formula if you’re into fitness as you’ll be using way more than the average joe!

Check out the cheapest Multi-Vitamin and Antioxidant formula’s here in my online supplements store

If you’re finished with the article “Antioxidants Facts”, click here to get more of the best diet tips

Sean Nalewanyj Review – “The Truth About Muscle Building” Muscle Building Program

Altug — Mon, 27 Sep 2010 10:53:06 +0000

CONTENTS

Features of the Ebook

Introduction

Main Ebook Review

Summary – Pro’s and Con’s

Review of Bonuses

Overall Verdict

Learn the DEAD HONEST Truth About The Critically Acclaimed Muscle Building Ebook by Sean Nalewanyj…is it really ‘The Truth About Building Muscle’ or Just Another Rip Off?

Before we begin, I just want to make you aware that this review is very thorough and I recommend that you read it fully but you may use the content table above to skip to particular points that you are most interested in.

Features of The Truth About Building Muscle E-book

‘The Truth About Building Muscle’ 265 Page Muscle Building Ebook by Sean Nalewanyj

PRICE – $77 for the standard version or $107 for the solid gold upgrade with extra bonuses

Bonuses – LOTS with each package (Reviewed Below)

Lifetime E-Book Updates (Free)

8 Week Money Back Guarantee (No quibble, no reason required)

Product Support Via Email

Sean Nalewanyj – Intro

Sean Nalewanyj is a critically acclaimed, best selling fitness author and the list of features above is certainly nothing to be sneered at (Around 14 or so bonuses included with the basic package and 20+ bonuses included in the Solid Gold Upgrade)

Let’s see whether this muscle building ebook justifies all the fuss surrounding it or whether it is just some more marketing hype..

Again the first thing you’ll notice when you land on Sean’s main page is what looks like a pitch from one of those shopping channels on cable TV. Don’t let that put you off. This is done for a reason. (Click Here to Check it out)

We as human beings all have dreams but only 5% of us will ever achieve them. Why? We don’t really have any real ‘emotional’ reason to change because it’s ‘safer’ to stay where we are. These pages are all designed to trigger an emotion from the customer to get you moving from A to B. It’s actually a good thing..(but ONLY if the product being sold is genuine of course!)

So I email Sean to see if he’ll kindly send me a copy for review and within 72 hours he responds giving me the green light. Very fast response considering how busy these guys are supporting existing customers AND it was a personal response which is always impressive to the customer.

Impressed with his support so far. Also it’s always a good sign when authors agree to let me review their product. It clearly shows that they have confidence in their product.

The Truth About Building Muscle Ebook Review – Main Book

This is my second muscle building ebook review and after being quite pleasantly surprised by my first review (No Nonsense Muscle Building Ebook by Vince Delmonte) I’m a little more open minded rather than immediately dissmissing every online book as a scam..Let’s hope that Sean Nalewanyj continues the trend.

CHAPTER 1

Good motivational opening chapter. Sean tells the story of how he went from Skinny to buff. Then he goes on to tell you a bit more about the book along with the attitude and mentality required to achieve the physique you want. Seems like a stand up guy and hasn’t made any false claims. Good opener, just falls short on the ‘goal setting’ side of things but Sean does touch on it throughout the book.

CHAPTER 2

This chapter is about muscle building philosophy and principles. I already like the way Sean Nalewanyj structures his chapters. They are very easy to follow and contain a summary at the end. Great news for beginners because information can sometimes get overwhelming if you’re starting from scratch. Seans writing style is very easy to understand too. Great chapter and he also touches on goal setting here too.

CHAPTER 3

A big section dedicated to structuring the perfect workout. Sean covers the importance of everything from rep ranges, frequency of training, breathing and all the way to choosing a training partner (if you want to). A very detailed and important chapter but one that is very easy to understand due to Sean’s fantastic ability to structure his chapters. Impressed.

CHAPTER 4

Another beautifully structured chapter about optimum nutrition for muscle building. Explains in a good amount of detail the positive and negative effects of all of the important nutrients. The carb section where he lists the different digestion speeds of each particular food (called the foods ‘GI’) was a bit over the top but it does well to give you an idea of what foods fall into which category. Solid chapter.

CHAPTER 5

About supplementing for gains. This is another detailed but easy to follow section about supplements. Sean Nalewanyj splits the supplements into 4 categories of usefulness and gives information on each supplement. Much more detailed than the Vince Delmonte Supplement section. This can either be taken as a positive or a negative because some of the supplements didn’t need to be described in such detail in my opinion but there’s no harm in learning. A very well explained and well structured section again.

CHAPTER 6

Is all about critical feeding times. This is a fantastic chapter that tells you EXACTLY when you can eat what foods for maximum muscle gain! Very important and well summarised chapter.

CHAPTER 7

Bodybuilding Myths – I like the positioning of this chapter better than Vince Delmonte’s positioning of it but that is just my personal preference. Not the most important chapter but it could be if you do subscribe to some of the bodybuilding myths mentioned. Sean Nalewanyj does well to set these myths straight in this chapter.

CHAPTER 8

Proper rest and recovery is the theme of chapter eight. Sean explains the importance of recovery to build muscle fast and shows you how recovery optimises your hormones to do just that. Touches on preventing injury and illness as well. Good overall chapter.

CHAPTER 9

The closing chapter is actually a bit like the first. More motivational words of wisdom from Sean Nalewanyj. After reading this section you should be fully equipped with all the knowledge to get that physique you’ve been craving! Not an essential chapter but nice closing words from Sean. Will get you hyped and ready to go!

This chapter closes another book that has pretty much exceeded my expectations. I was most impressed with Sean’s easy to understand writing style and structure. This is definitely the best structured muscle building ebook I’ve seen so far. A great book that can’t fail to give you results if you follow the advice that is so clearly outlined.

*Click Here for Sean Nalewanyj Success Stories or to ORDER NOW if you’re ready to build muscle fast!*

SUMMARY – Pro’s and Con’s

PRO’s

Well Structured – Best structure i’ve seen in a muscle building ebook so far.

Very Easy to Understand – Very easy to understand. Good amount of science made simple and easy to digest if you’re a beginner. Clear and concise writing style.

Great Content – Tons of important content contained in this ebook. Once you’re finished reading this muscle building ebook you’ll be more knowledgable than around 95% of all gym users

Good Support – Not quite as fast as Vince’s support but still very fast and most importantly PERSONAL! Shows integrity and fantastic customer care to have the author reply to your query personally

Great Value – So many bonuses (reviewed below). I’ve said it before and I’ll say it again – $77 or $107 (For the upgraded version with more bonuses) is nothing in order for you to get the body you want and live a happier life! That’s a months gym membership, if that!

CON’s

A lot of information to take in including the bonuses but this also doubles up as one of the books strengths too. It will take you a while to read up and take notes. As long as you’re clear on that you won’t be (and shouldn’t be) dissapointed.

Not much content about goal setting

Not much about burning fat or cardio. Does, however, mention how to minimise fat gain whilst you build muscle fast. (Sean has another book about fat burning called ‘The Truth About Burning Fat’)

It’s difficult for me to describe just how much you get with this package. This picture probably does it more justice…

..And this is just the basic package! That’s a hell of a lot of bonuses..I’ve reviewed each one below to to see whether they are just showy bonuses or actually of good value like the main book!

BONUS REVIEWS – Basic Package Bonuses

26 WEEK WORKOUT PLAN

Plain, simple and easy to follow! No bells and whistles. Just everything you need on a log sheet to print out and take to the gym with you so that you can record your progress. (Don’t forget to do your warm up sets!)

8 out of 10

VIDEO EXERCISE DATABASE

Fantastic and essential bonus! Uses videos of himself performing the exercises so that you know exactly how to perform them safely and correctly. Spot on bonus from Sean Nalewanyj!

10 out of 10

12 WEEK MASS MEAL PLANS

Vince Delmonte and Sean Nalewanyj use the same company to bring you the bonus meal plans. An essential bonus and an absolutely invaluable bonus ebook. Don’t forget to check out the bottom of the book that actually teaches you all of the cooking techniques and gives you tips!

10 out of 10

ONLINE VIDEO LESSONS

Video lessons that go into detail about the best exercises and why for each bodypart. Video’s are useful but not essential. Good if you want to further your knowledge and gain a better understanding of why you’re doing what you’re doing. Never a bad thing..

7 out of 10

MGT PROGRESS TRACKER

Similar to Vince Delmonte’s workout tracking online website. You don’t need to use this but if you want to log everything on to computer as well then you can. May be useful as a backup.

The coolest thing is that you can log your nutrition as well. Just search for your food in its search engine and it will return the foods nutritional value! I typed in Burger and got 15 pages worth of results haha. Now that’s detailed! Not essential but still useful.

7 out of 10

MY PERSONAL TRAINER

Not as nifty as it sounds unfortunately. Just an FAQ database. Type in a question and if it’s in there it will come up, if not you’re out of luck.

*Obviously Sean gives free email support that is related to the product but if you need individual personalised programme help then I’d recommend signing up to the GOLD upgrade which gives you 3 months of one on one personal email coaching. Great value for only $30*

6 out of 10

IN THE TRENCHES – HARDCORE WORKOUT VIDEO

Sean Nalewanyj puts what he preaches into motion here and shows you what kind of intensity and technique you need to be aiming for. A good video if you’re not quite sure what is meant by ‘intensity’, ‘full range of motion’ etc.

7 out of 10

MP3 AUDIO COURSE – TOP 12 BODYBUILDING MISTAKES REVEALED

A good bonus if you’re in your car or listening to your ipod on the way to work. Download and burn this to cd, your ipod or simply listen to it at your computer. Solid information about the mistakes you should avoid to maximize your muscle gain.

7 out of 10

PERSONALIZED PROGRAMMES

This section gives you personal programmes for any of the below circumstances:

Shoulder Injuries, Lower Back Injuries, Knee Injuries, Total-Body Joint Problems, Time Contraints, Equipment Limitations.

Pretty good bonus but like Sean says. He would always recommend you get injuries checked out rather than risk making them worse. Good information though.

7 out of 10

INTERVIEW WITH SEAN NALEWANYJ

Sean Nalewanyj gets interviewed by Jason Brooks in this 39 page book. Interesting interview where you find out more about Sean and his philosophies on bodybuilding along with his way of life. Not an essential bonus though.

7 out of 10

Fat Loss Supplements Exposed – Good detail – 7 out of 10

Testosterone Boosting Report – Great tips – 8 out of 10

Amazing Smoothies for Athletes – 130 smoothies! – 9 out of 10

Easy Diet Secret For Maximum Muscle – 5 out of 10

Upgrade to the GOLD package and….

You get everything from the basic package PLUS THESE EXTRA BONUSES…

SEAN NALEWANYJ ‘TRUTH ABOUT MUSCLE BUILDING’ AUDIO EBOOK

If you upgrade you recieve Sean’s ebook in MP3 format as well as the readable book. If you prefer listening over reading then you’ll love this. Burn it to CD or stick it on your ipod!

8 out of 10

MUSCLE GAINING RECIPES + SMOOTHIES

Sean chucks in yet another recipe book with a further 35 mouth watering recipes. Never a bad thing when you’re looking for variety so that you don’t get bored of the same foods!

7 out of 10

ANABOLIC CALCULATOR

Good for taking out the guess work in regards to how many calories you need to take in per day. Goes into exactly how many grams of protein, carbs, fat, water etc you need to consume per day. Remember though, that this is just a guideline.

8 out of 10

BODYBUILDING INNER GAME

Psychological Strategies For Bodybuilding Success – This ebook is extremely important! And I don’t blame Sean for putting this in the ‘Gold’ add on package because it is an invaluable ebook. The number one reason why 95% of gym users fail is not because they don’t know what they’re doing but because they don’t know how to apply it using techniques like goal setting, visualisation etc. This book shows you how. Priceless

10 out of 10

MEAL PLAN UPGRADES

You get the Healthy Mass Meals 12 week plan with the basic package but upgrade and you also get a 12 week vegetarian plan alongside a ‘Mass Building on a Budget’ 12 week plan. What I love about these plans is that diet websites and groups can charge you lots of money alone for these plans. You get them all part of the package here. Great Value

10 out of 10

3 MONTHS UNLIMITED PERSONAL EMAIL SUPPORT

Another priceless bonus. There is nothing like having your own personal coach, in this case, Sean Nalewanyj fussing over you and specifying your workout. This’ll make you feel like a star!

9 out of 10

OVERALL VERDICT AND SCORECARDS

So we come to the end of another thorough review and this time it was Sean Nalewanyj who was put through his paces.

As far as I’m concerned he passes with flying colours. Sean is one of the good guys online – Genuine, honest, likeable and another guy you can completely relate to. Never once did I see anything in the book that made me roll my eyes or think ‘That’s bulls***!’. Truely a stand up guy.

With that in mind let’s check out my final scorecard for Sean Nalewanyj ‘The Truth About Building Muscle’

The LoseWeightBuildMuscles.com Scorecards

CONTENT

EASE OF USE

BONUS FEATURES

CONTACT AND SUPPORT

VALUE FOR MONEY

OVERALL

*CLICK TO ORDER NOW AND START BUILDING YOUR NEW PHYSIQUE*

Sean Nalewanyj ‘The Truth About Building Muscle’ scores a shirt busting 9 out of 10 on the LoseWeightBuildMuscles.com scorecards.

This ebook is comparable to Vince Delmonte’s ‘No Nonsense Muscle Building’ and they pretty much have the same philosophies about muscle building. Both great coaches and both very knowledgable authors.

I scored Vince’s ebook one star more for ‘Value’ because he includes a ‘Fat Cutting’ ebook in his upgrade package. Sean scores higher for ease of use due to the fantastic structure of the book.

In the end i’ve given the books the same overall rating and it’s so difficult to choose between the two. It really is dependant on the individual. If you prefer a more charismatic style of writing with a fat loss book included then go for Vince’s ebook but if you prefer a well structured, purely muscle building ebook then you can’t go wrong with Sean Nalewanyj.

You are not going to be dissapointed with the results through purchasing this ebook by Sean Nalewanyj and if you are for any reason (like i’ve said before the only reason you could be dissatisfied is if you’re not following the advice given!) then you have an 8 week money back GUARANTEE. That’s a better physique GUARANTEED or your money back. All to gain and nothing to lose! It’s a no brainer in my opinion after having read this ebook.

‘The Truth About Building Muscle’ is exactly what it says in the title. The truth. No messing around – Solid information that if you follow can’t fail to get you great results. If you’re ready to order now, congratulations for not being a procrastinator and taking immediate action to change your body and your life. Click on the link below to begin.

Sean Nalewanyj should be proud of his efforts as I’m sure he is when his customers give him their feedback. These stories can also be seen by clicking on the link at the bottom of this page. Altogether very impressed with this package. It’s an absolute bargain for the life changing experience it will provide. Comes highly recommended!

Your friend and coach

Altug Kop

LoseWeightBuildMuscles.com

*Click Here to Order*

*See Sean’s Success Stories*

Lose Weight in Days Free?

Altug — Sun, 26 Sep 2010 22:54:37 +0000

If you’ve arrived at this article after typing the terms ” Lose weight in days free ” or something similar into a search engine, then there is definitely one thing you can expect from this article.

Brutal honesty!

If you want to lose weight in days free, it is possible. The free part is definitely possible as getting into shape shouldn’t cost you an arm and a leg! However, the part that you shouldn’t delude yourself about (and I certainly won’t be) is the ‘lose weight in days’ part.

“Hey! Didn’t you just tell me it was possible??”, I hear you ask – Yes, because it is possible to lose weight in days free..but that depends what kind of weight you want to lose. I will give you some tips throughout this article to achieve this.

There are 3 kinds of weight you can lose – Muscle, Fat and Water.

The kind of weight you DO NOT want to lose is muscle weight, this applies whether you are male or female. (Unless you have a particular reason that you need to lose muscle mass)

The reason for this is that when muscle is lost, the speed of your metabolism is also decreased, making it harder for you to lose the type of weight you really should be losing – Fat.

Losing fat can safely be done at a rate of around 1-2lbs a week. So therefore, if you’re looking at a long term solution for fat loss, you’re not going to find it if you’re looking to lose weight in days free!

My personal recommendation if you’re looking for a way to permanently lose weight is to check out “The Truth About Abs” fat loss program by Mike Geary. This program gives you all of the tools to burn fat permanently in the quickest time possible.

The only significant amount of weight you can lose in days is water weight. So, if it is just the number on the scales that you’re concerned with, many people find that they can lose up to 10lbs in a week initially just by sorting out their diet and starting an exercise program (if you’re not doing so already).

If your goal is to make a certain weight for a sport or just squeeze into a dress that feels a little too tight at the moment, then it is possible (depending on how much weight is required) to lose this weight from water weight.

So, if you have a particular reason to lose weight in days free, here is a list of things you can do to achieve a good amount of weight loss. However, remember if by losing this weight you are trying to achieve a certain look, you should try a more long-term solution because your water levels will fluctuate. Also you won’t LOOK much different when you lose water weight (unless your body fat levels are low already) because your fat levels will still be similar.

Drink 2-3 litres of water a day – The more water you drink, the more you will excrete.

Decrease your salt/sodium intake significantly – Salt helps to retain water

Tidy up your diet – Your diet should be perfect! This will also help reduce salt.

Try a Vegan Detox – Eat no meat or dairy products for a week. I’ve heard of people losing 7lbs+ by doing this!

Lower your calorie intake – This ties in with the above. Decreasing your calorie intake will help you to lose weight almost instantly as your body is burning off more than you’re consuming in a day – simple maths.

Have a 15 minute sauna a few hours before your event. This is NOT recommended if you’re competing in a sport as your performance will decrease and could be dangerous. Remember, your weight loss will come from sweating out water and sodium. These will be replaced in time so this is very temporary.

Consume lots of high-fibre foods. This will help to cleanse your colon and flush out and toxins when you go to the toilet.

Well, that’s it folks – I am never an advocate of being so short sighted as looking for a solution to lose weight in days free but if you’re desperate you could possibly lose around 2-6lbs in a few days with these tips depending on the individual.

Don’t expect these results to last though – A more realistic and long-term approach to losing weight would be to target your fat stores rather than water. Use weight training as well to maintain your muscle tissue and metabolism.

My personal favourite program for a way to permanently lose weight is “The Truth About Abs” program by Mike Geary.

This program is the only one you will ever need to follow to lose weight quickly and permanently! It’s a breath of fresh air from the usual scam health products advertised everywhere! Click Here for more information

This will keep you well on your way to lose weight free, permanently!

Thanks for reading

Altug

Lose Weight By Running

Altug — Sun, 26 Sep 2010 22:34:56 +0000

Many people like to lose weight by running and it’s not hard to see why.

It’s cheap – Costs nothing as no equipment or gym is required!

Effective – It works and is a proven calorie burner!

Efficient – It can be done anywhere and everywhere! Just put on your running shoes and you can get started as soon as you leave the front door!

What is the best way to lose weight by running though? You have many options and should exercises those options — pun intended.

If you aren’t keeping track and progressing – What reason will your body have to progress in terms of weight loss? Do you see the same people at the gym or know of anybody who goes to the gym or runs a lot but always looks the same?

These people likely are doing the same thing over and over again which has resulted in their body getting used to the intensity that they train at!

Meaning – No results!! (It could also be a problem with their diet. This is what most people find difficult when trying to lose weight!)

At the end of this article I will recommend some complete programs that I’ve found to be extremely effective for fat loss – They include exercise plans, nutrition plans and a blueprint to follow! Also if you’re bored of running it is worth checking out Mike Geary’s program for other ways to burn fat! (link at the end of this post)

Cardiovascular exercises (like running) are pretty simple. They are basically exercises that raise your heart rate to try and pump more oxygen around the body to the muscles that need it.

At the very core of cardio exercise, you have two options.

Some people prefer to do high intensity cardiovascular workouts while others prefer low intensity cardio workouts. Whichever you choose (I’d recommend starting off with low intensity cardio if you’ve never trained before), remember to document your progress in a journal or notebook.

However, running to lose weight can be more effective if you’re using high intensity cardiovascular work.

The fitness industry has come full circle from the old days where everybody would recommend staying in the “fat burn zone” which was very low intensity!

Weight loss and sports specialists now recommend high intensity cardiovascular exercises rather than low for fat loss.

Its no surprise that when you begin to run faster or at a greater intensity, you burn more calories – But that isn’t the full story as to why high intensity running to lose weight is more effective.

In simple terms, when you finish a high intensity run, your body did not get the required amount of oxygen it needed during the workout (hence why towards the end you’ll normally feel a lot more burning in the legs with high intensity running as lactic acid builds up in the absence of oxygen).

This basically causes your body to be in “oxygen debt” or scientifically known as EPOC (excess post-exercise oxygen consumption) – This debt normally takes around 24-28 hours to be repaid and during this time your metabolism is raised much higher than usual! Burning more fat in the process!

Sounds good, right? Oh – did I forget to mention that high intensity cardio doesn’t need to be done for long periods like low intensity does? Efficient too as you’ll probably burn the same, if not more calories in less time!

Don’t get me wrong, low intensity cardio has it’s place. You won’t be able to do high intensity cardio every day of the week as it is quite demanding! You can mix the two for good effect.

If you want to lose weight by running, structure your workout and stick with it for at least 6-8 weeks. Many people have run the same way their whole life and their body really won’t respond anymore as it is comfortable with the exercise.

Maybe, try something completely new, such as skipping/boxing/cycling/rowing/sports. Most of these will be done with high intensity without you even realising because you’re having fun! Your body will also start responding to the new stimulus.

However, if you want to stick with running to lose weight, you have many options and progressions that you can use to keep things fresh, exciting and most of all, effective.

There are many more exercises out there. Find one that will help you to achieve your weight loss goals while you’re having fun doing it!

Altug

My Recommended Program For Male and Female Fat Burning is Mike Geary’s “Truth About Abs” – It contains a complete guide to fat loss covering all aspects including exercise, diet, motivation etc and It also comes with a No Quibble Money Back Guarantee.

This program will help to diversify your fat loss if all you’ve ever done is lose weight by running

Reasons To Lose Weight

Altug — Sun, 26 Sep 2010 22:15:40 +0000

There are many reasons to lose weight and benefits to be had – both physical and health benefits.

I’m willing to bet that you already know most of the benefits and common reasons to lose weight but here are a few -

Health Benefits

Fitness Increases

Improved Appearance

Decreased risk of disease caused by Obesity

However, perhaps the most important of all the reasons to lose weight is the reason that means the most to you emotionally.

If you can define a strong enough “why do I want to lose weight?” you will be infinitely more motivated and more likely to achieve your goal than the person who has just decided that they want to lose weight without having given it much thought.

Maybe you want to lose weight because you want to be able to play energetically with your kids and watch them grow up?

Maybe you want to lose weight so that your sex life improves and you have a more fulfilled relationship with your partner?

These specific reasons are far more powerful than just saying “I want to lose weight to make me happier” – ‘WHY’ will it make you happy?

Want proof of how it works? Only 5% of gym users in the U.K actually achieve the result that they wanted! Hence why the industry is now training its employees to learn how to make their customers understand why they want to achieve their goal.

This helps you to realise the reasons to lose weight that are specific to YOU! You take ownership of the goal which means you are far more likely to achieve it. (Remember when the teacher at school would TELL you to do your homework? Would you do it? Usually not! Same with if your instructor/trainer told you what your reasons to lose weight were.)

There are advanced techniques that go into coaching people correctly so that they are motivated to achieve their goal.

In the fitness field, the best package I’ve come across for weight loss is Mike Geary’s “The Truth About Abs” Fat Loss package. Check it out now ==> HERE

Not only is this e-package the most comprehensive and easy to understand fitness guide I’ve seen for fat loss, it also does what many other similar packages don’t – The intro is focused on helping you to set your own goals and stay motivated to reach them.

Life coaches who do this for a living normally charge toward $600 per hour of their time for this kind of information which is why I was so impressed that Mike included it in his package. (for $37! And a 60 day money back guarantee!)

As well as having this important information, the program also includes a complete blueprint to help you achieve your goals such as

Workouts

Nutrition

Exercise Guides

Regular Updates

Visit, ==> HERE for the full benefit list you’ll get from Mike’s “Truth About Abs” fat loss program.

I just wish I had his program to hand when I was starting out at 16 years of age – It would have saved me a year of not knowing what I was doing in the gym (and more importantly, what to do out of the gym!)

It is a very good time to get into fitness as there are so many fantastic resources out there to utilise for your benefit including Mike’s award-winning ebook.

If you want the quickest route to your weight loss goals permanently without the trial and error, I’d recommend checking out Mike Geary’s complete program.

Finally, it is important to remember that without strong enough personal reasons to lose weight, you’ll find it very difficult to motivate yourself and achieve your goal.

Thanks for reading.

Altug

Workout Routines For Toning

Altug — Sun, 26 Sep 2010 21:46:06 +0000

There are workout routines for toning in abundance online but what exactly do we mean by “toning”?

It is a word that is thrown around often when many people describe their fitness goals however many people aren’t aware that there is really no such thing as a workout that is specific to toning.

Let me explain — There are basically two physical changes that can take place in your body when you train. Your muscles can get bigger or you can lose fat.

When people refer to “toning”, they are normally referring to both of these physical changes happening to a small degree. A little bit of fat loss with some muscular definition.

The best kind of workout routines for toning would therefore be workouts that can build muscle whilst burning fat.

Unfortunately, these are two opposing goals and you’ll not get much success by trying to do both at the same time as your daily calorie requirements are extremely different for muscle building and fat loss.

The best option you have is to focus on muscle building and definition first (for at least 8-12 weeks) Check Out Our Muscle Building Workouts here and then focus on fat loss for an equal amount of time. Check Out Our Fat Loss Workouts Here

However, there are certain workout routines for toning that can help you to maintain your muscle definition whilst burning fat — Having looked at many programs online for the best workout routines for toning, my personal favourite was Vince Delmonte’s Muscle Building and Fat Loss e-package. For more information on this product I have a full Ebook review here.

These complete packages give you a blueprint for achieving your goals and all you have to do is follow them, whether you are a male or female. (certain programs are better dependant on your sex)

Some of the benefits to you of Vince Delmonte’s program include :-

Nutritional plans

Workout routines for toning / muscle building / fat loss

Exercise databases

210 page fat loss and muscle building book

Unlimited lifetime updates

The information and workout routines for toning in this package are top notch and helped me to transform my body in 8 weeks while I was reviewing it!

I kept a log too which you can see right here on this website for your interest.

Although I recommend this package, it’s best to understand that toning is a double-pronged goal that needs two approaches. One to address the muscle building and definition portion of your goal and the other to burn fat to show your “tone”. This applies whether you are male or female.

Thanks for reading and I hope it helped!

Altug

If you’ve finished with my article, workout routines for toning then I’d recommend checking out my video review of the best routines here.

Weight Loss Tips – Effective Weight Loss Tips to Help You Succeed

Altug — Sun, 26 Sep 2010 21:42:19 +0000

In today’s world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW.

Luckily, there are some tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you’re putting your body through torture.

Calorie Intake

The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you’ll eat a vast quantity of food in response to starving for so long.

If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go – starvation which will eventually turn off his metabolism and stall his weight loss progress.

Gradual Progression

Secondly, keep in mind current “nutrition level.” Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren’t able to stick with it, it isn’t going to work very well. My favorite line of mine is, “The best diet that works is the one that you follow.”

Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn’t I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.

Celebrate With a 10% Meal

Another few fast weight loss tips are that you should always incorporate a “victory meal” to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is “rewarding” – just don’t get too carried away and don’t get back on track.

You won’t sabotage weeks of dieting with one “victory meal” as long as you don’t adopt a mindset that this celebration represents an “ending.” The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a “celebration meal” every few weeks and then get back on track!

Smart Exercise Program

Next up, when selecting the exercise program you’ll go on, again, be sure not to choose something that’s overly extreme. Too much cardio can actually hinder your results, so you’ll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.

Clear The Clutter

Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a “haven” and that it’s one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.

By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.

Replace these ‘bad’ foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.

About the Author:

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

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

Losing Body FAT Versus Body WEIGHT: Do You Understand The Difference?

Altug — Sun, 26 Sep 2010 21:39:06 +0000

By Sean Nalewanyj

So much focus and attention is placed on the idea of “weight loss” and “losing weight” that most typical beginners seem to lose sight of the actual concrete goal of achieving a lean, defined and healthy body…

Here’s a hint…

It’s NOT a simple matter of “losing weight”.

In fact, let’s go ahead and remove the term “weight loss” from our fitness vocabulary altogether.

Why?

It’s because “losing weight” is NOT what you should be concerned with!

If you’re reading this article right now, then chances are that you’re looking to achieve at least one of the following goals…

1) Improve your appearance to feel more confident, attractive and sexy.

2) Enhance your overall health to increase longevity and quality of living.

3) Boost your energy levels and mood to feel better about yourself on a daily basis.

Surely there are other reasons as well… but for the majority of you out there, these are probably your primary concerns.

Am I right?

If so, it is absolutely critical that you understand the following…

Losing body weight on its own will NOT allow you to achieve these goals. Instead, all of your focus must be placed on changing your body composition.

The reason for this is simple…Your body is made up of various different “types” of weight, all of which contribute differently to your overall appearance and health.

There are very “heavy” individuals who are in excellent health with lean and impressive bodies… and there are very “light” individuals who are in poor health with soft, flabby and out-of-shape bodies.

Your overall body weight is made up of various different components, such as body fat, muscle tissue, water and glycogen. The haphazard approach of simply aiming to “lose weight” is incredibly misguided as it does not take these specific types of body weight into account.

In order to achieve your goal of a lean, energetic and healthy body, your goal is to get rid of the excessive amounts of “bad” body weight while maintaining as much “good” body weight as you can.

To put it simply, the underlying goal of your entire program is as follows…

Burn off body fat while maintaining lean muscle mass.

This is truly the only way to get into the shape you desire and to set yourself up for permanent, positive long-term results. Stop obsessing about the number on the scale! Instead, start worrying about gradually dropping your body fat percentage while holding on to your lean muscle mass.

There are three primary reasons why you should focus on this…

First of all… one very important factor that determines your body’s basal metabolic rate (the number of calories you burn at rest) is the amount of lean muscle tissue you have on your body. The more muscle you have, the faster your fat burning metabolism operates.

Secondly… maintaining a reasonable level of muscular development will allow you to achieve the shapely and athletic appearance that the majority of you are probably striving for.

A low body fat percentage may be the ultimate goal, but without a decent amount of muscle mass your body will simply take on a small and smooth form without those “cuts” and “lines” that are considered so desirable.

Finally… those who simply place themselves on “crash diets” and attempt to drop large amounts of body weight over short periods of time are inevitably doomed to fail. Such an approach places the body into a starved state and actually programs you to store more fat over the long run.

The body will react to severe calorie deficits by slowing down the metabolism in an attempt to conserve energy, wasting away lean muscle mass, and increasing the production of hormones that inhibit fat loss.

The end result is an unhealthy, out of shape body that, while being temporarily “lighter” than it was before, has now been programmed to store fat and will inevitably end up returning back to its original weight and more.

The way to avoid all of the negative effects listed above is simple…

Structure your “weight loss” approach in such a way that you aim to gradually reduce your body fat levels while keeping your lean muscle tissue levels in tact.

This is the ONLY realistic way to burn fat, keep it off over the long run, and achieve the kind of lean and athletic appearance that you strive for.

Forget about this obsession with trying to lower the number on the scale as fast as possible, as it is only one small piece of a much larger and more important puzzle.

In order to outsmart this, you’re going to have to work really hard. That’s not to say it can’t be done – it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you’ll have to put in.

This can be taken too far though – there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

To equip yourself with the rest of the pieces to that puzzle, go ahead and visit www.HowToBurnFat.com

You can gain instant download access to my renowned body makeover program, “The Real Deal Body Transformation System”, as well as sign up for my free 6-part fat burning email course.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”.

Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com

Burn Fat Not Muscle – 10 Tips

Altug — Sun, 26 Sep 2010 21:16:22 +0000

Welcome to my article about the importance of burning fat and not muscle! Today, we’re looking at why burning fat over muscle is so important and I’ll be giving you 10 tips to switch your body over to fat burn mode – Permanently!

Most people trying to lose weight focus on just doing exactly that – losing weight on the scales.

The issue with taking this approach is that if you keep weighing yourself on the scales and your weight is decreasing, how do you know what that loss of weight comprises of? Is it fat? Is it water? Is it muscle?

If the weight loss is due to a loss of muscle, then you really aren’t setting yourself up for a permanent, long term solution for keeping the fat off. Ideally, you want to burn fat not muscle. You see if you’re losing muscle, your body isn’t burning as many calories as it would have with the muscle you just lost. In fact, a pound of muscle burns approximately 60 extra calories a day.

Now let’s imagine we lost a pound of muscle – our body burns 60 less calories a day – 420 less calories a week – 1800 less a month – 21,900 less calories a year!! All this from only a pound of muscle! What if we lost two or more pounds? You can quickly see how important maintaining your muscle mass is to ensure that your metabolism stays high. This will make it easier to maintain low body fat levels in the long term too!

The same goes for both men and women. Whoever you are, it is a bad idea to lose weight that consists mainly of muscle. It becomes a vicious circle of losing weight — slowing down your metabolism — the weight (fat) comes back on straight away — you go back to losing weight. The frustrating cycle just keeps repeating itself.

If all this is confusing I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE or if you’re after a muscle building AND fat loss solution I’d recommend Vince Delmonte’s No Nonsense Muscle Building Program

Going through these phases isn’t the most enjoyable of things for us and I imagine we’d all prefer not to have to live in a ‘vicious circle’ but rather keep progressing – in all aspects of our lives.

You get the point – Burn Fat Not Muscle!

With this in mind I’ve compiled 10 quick tips to make sure you burn fat not muscle!

Make sure you are doing some form of heavy resistance (weight) training to maintain your muscle mass (yes ladies, you too! )

Try using some form of high intensity interval training for your cardio – Interval training takes less time and creates an ‘afterburn’ effect where your metabolism is raised for 12-48 hours

Make sure your nutrition is optimal and if you aren’t losing 1-2lbs a week, tweak it.

Try to utilise cardio training at least every other day to keep your metabolism raised at all times

Utilise compound movements when you are weight training – I.e Squats, deadlifts, bench presses etc to give you the best metabolic response. Helping to maintain muscle and burn fat.

Try to get your body fat percentage checked every so often if possible.

You MAY include some weight loss supplements only if everything else is in order! (training, nutrition and rest) This is optional.

Try to keep your environment stress free – Too much stress releases the catabolic hormone cortisol which will cannibalise your muscle.

Get adequate rest and recovery – Not getting enough will again cause cortisol release

Keep your workouts time efficient. After 45 minutes of hard training, cortisol is released due to the stress you’re placing on your body

I hope this article has helped shed some light as to why it is important to burn fat not muscle. With these tips you’re now better equipped to turn your body into a lean, defined, fat burning furnace!

Thanks for reading – Look after the muscle and fight the fat!

Altug

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

For Muscle Building AND Fat Loss I Recommend

The most effective muscle building and fat loss all in one program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Upgrade Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Weight Training To Lose Weight and Burn Fat?

Altug — Sun, 26 Sep 2010 21:09:41 +0000

Everybody knows that lifting weights is a great way to build muscle fast and this is what weight training is primarily associated with.

But what about weight training to lose weight and burn fat?

Fewer trainee’s realise that a weight training program can be used as a fantastic tool to shed excess body fat due to the association weights have with only muscle building! This is a big misconception, especially by women who are scared by the thought of adding muscle to their frames.

In fact the fat loss program I highly recommend called Mike Geary’s “Truth About Abs” program, has fat loss workouts based on weight training! – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

Ok Altug, So HOW exactly is weight training to lose weight and burn fat helpful?

Glad you asked! The first way in which weight training can assist you in burning fat is through your actual workouts – If compound exercises are used with suitable weight (by suitable I mean using enough intensity so that your last two repetitions are difficult to perform – Ditch the little purple 1kg dumbbells) and rest periods are kept fairly short, then you will burn a substantial amount of calories during your session.

To add to the point about keeping your rest periods short, you can also turn your weight sessions into a form of cardiovascular training if you train in a circuit fashion (Going from one exercise to the next with minimum rest). This type of training will provide good stimulation for your muscles whilst also helping to burn fat – You’re practically weight training to lose weight!

The second way in which a resistance program will help you to burn fat is by raising your metabolic rate – Now this will only happen if you make increases in muscle mass. Ok, before you run for the hills because you’re somebody who just wants to ‘tone’ or putting on any extra muscle mass scares you, let me explain something! A tiny 1 pound increase in muscle tissue will have you burning an extra 50 calories a day. An extra 2 pounds (1kg) of muscle tissue will have you burning a 100 extra calories a day!

So with 2 pounds of extra muscle, in a week you’ll burn an extra (7 days x 100 calories) = 700 calories

In a 30 day month you’d burn an extra (30 days x 100 calories) = 3000 calories

In a year? (365 days x 100 calories) = 36’500 extra calories burned that otherwise wouldn’t have!

I think you get where I’m going with this – Having just 2 extra pounds of muscle mass (which will make you look lean and toned rather than muscle bound if you’ve gained it over the entire body) can greatly assist in keeping your metabolism high and burning fat!

We can all agree that this is a desirable situation for almost everybody. Whether you’re looking to lose weight fast or build muscle, weight training can help you to achieve your goals.

Let’s look at the other end of the spectrum. What do most people do when trying to burn fat and lose weight fast? They forget about weights and just focus on cardio (or just diet without exercise!). Not including a weight training regimen if you’re trying to burn excess fat can be a costly mistake.

What will inevitably happen is that your muscles will have no reason to be there if they’re not being stimulated to any great extent and they will get smaller. Smaller muscles equals less calories being burned which will mean a slower metabolism which ultimately means…it becomes easier for your body to store fat! Not what we want!

Hopefully the benefits of a weights program have been revealed to you in this article if you’re trying to lose weight and that you now understand the potential hazards of leaving weight training out of your routine. To answer the initial question of this article – Yes, we can and definitely should use weight training to lose weight and burn fat!

I hope that the information you’ve learned here has also helped to open your mind a little bit more to the possibilities of weight training and how weight training to burn fat is just as valid an option for weight loss as it is for muscle building.

Until next time…Keep fuelling your metabolic fire!

Thanks for reading

Altug

Click Here to Check Out More Quick Weight Loss Tips Relating to ‘Weight Training To Lose Weight and Burn Fat’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Desperate To Lose Weight Quickly?

Altug — Sun, 26 Sep 2010 20:34:01 +0000

Are you desperate to lose weight quickly? Well hey, get to the back of the queue! How long is this queue? About a million people long.

We’ve all been there, right? You’ve been meaning to lose weight for a really special event – Maybe for a holiday or vacation, a wedding, to p!$$ off your ex partner etc. The list goes on.

This event is ages away, you’ve got plenty of time so there’s no need to start just yet. Then you wake up one day, you havn’t even started your weight loss plan and the event is only a week away! (Sound familiar?)

This is normally when panic sets in and we start looking for that ‘quick fix’. We can never find one and that’s because a quick fix doesn’t exist! (Stop cursing at your monitor, I didn’t lie and I will actually show you one )

Before I get into this tip, if you want the quickest and PERMANENT results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

Ok, so there is one thing you can consider if you’re desperate to lose weight quickly –

A Detox

There are many types and methods of detox but I won’t go into them because I’m certainly no expert on all the different detox types but I will tell you a little bit about detoxing.

Going on a detox (normally lasting around a week), your aim is to cleanse your body of all the toxins that you’ve accumulated within your current lifestyle and diet to make sure that your body is functioning optimally.

One of the benefits of a detox is rapid weight loss due to a loss of water through retention and the cleaning of all the ‘crap’ (excuse the lack of a better word) that has lined your stomach from some of the food that you have been eating. Detoxers regularly see losses of up to 7lbs in a week due to the change in diet and lifestyle.

Perfect! So detox is the answer if i’m desperate to lose weight quickly, right?

Maybe not.

Sure, detoxing may help you lose weight but those 7lbs do not come from fat! – ‘That doesn’t matter, I just want to lose weight fast!’, I hear you reply. Well, yes technically you’re losing weight but I imagine the reason that you want to ‘lose weight’ is to achieve a certain ‘look’ for your event rather than just knowing in your head that you weigh less?

Where I’m heading with all of this is that water loss isn’t as noticeable as fat loss, especially if you have a fairly high body fat percentage. So the bottom line is that although you’ve lost 7lbs, you won’t look any better for it because almost none of it came from fat. (if you’re already low in body fat, then your skin may appear ‘tighter’ and thinner by detoxing)

Detoxing is a good thing to do once every few months to make sure that your digestive system is cleaned out and running more efficiently but don’t rely on it for a long term weight loss or more importantly, a fat loss solution.

Quick fixes are usually not the way forward due to the fact that -

You can only safely lose 2lbs (1kg) of fat a week. If you’re only giving yourself 1 or 2 weeks, how much can you realistically lose?

Quick fixes generally cause you to lose muscle which in turn slows your metabolism down and will promote even more fat gain when you stop using your ‘quick fix’, whatever it may be.

Overall, the best way to lose fat and KEEP it off is to look at some long term lifestyle and diet changes that you are willing to make. They don’t need to be big commitments. Start small, but keep plugging away and eventually you will make it a habit. Make dietary changes that you’re willing to stick to and make exercise a part of your life in a capacity that you can commit to (exercise that you enjoy usually helps).

Desperate to lose weight quickly? You’ll never have to be if you start taking small steps towards your long-term goal now!

Thanks for reading

Altug

“If You’re Desperate to Lose Weight Quickly, I’d Also Recommend Combining Tips From The Nutrition and Weight Loss Workouts Section of This Website For Better, Long Term Solutions

For the Best Fat Loss Program I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Drink Water to Lose Weight?

Altug — Sun, 26 Sep 2010 20:22:03 +0000

You must hear it all the time – ‘Drink more water! You need to drink more water!’. If you’re like me you probably know you should but struggle to drink enough or just reply with, ‘I know!’

If you’re like me then you may also need a good enough reason to do anything. What if I told you that you can drink water to lose weight? Hear me out before you call me crazy..(maybe too late!)

Most people are dehydrated and don’t drink enough water so do you know what our clever little, adaptive body does in response to this? It retains more water to cope with the lack of water being taken in. What this does is give your skin a soft ‘puffy’ appearance and adds a few pounds on to your frame.

Now if you drink enough water, at least 8 glasses a day, then your body will keep flushing it out when you go to the toilet so you will not be retaining as much water! Thus, you won’t look as soft as you used to because there isn’t as much water stored under your skin. As an added benefit you’ll probably weigh a few pounds less as well. So in this case you can see how you could drink water to lose weight.

The next way in which water can help to keep your body lean is quite an indirect one. You are probably aware that eating small portions of food frequently is the way to go in order to keep your metabolism high but we can sometimes get the idea of ‘small portions’ wrong. We eat and eat but still feel hungry so we eat some more! Water will give you a feeling of fullness so that you don’t over eat.

Next time, after you’ve finished your portion of food, if you are still hungry – down a glass of water and wait a while. I think you’ll be pleased with the result. (it has been studied that it takes our brain around 15 minutes to alert us when we are full! So be patient!)

Thirst or Hunger?

Did you know that most people actually mistake thirst for hunger? A glass of water will do the trick most times so give it a go. (Obviously if you havn’t eaten for 3 hours or more, eat because you actually are hungry!)

Finally, drinking water may help speed up fat loss by increasing your metabolism. This has been researched and argued but it is a little extra incentive. Also, there is absolutely no doubt that getting your minimum 8 glasses a day will help your body to function optimally and that can only be good for fat loss.

Being dehydrated, for example, will cause you to lose 20% of your strength in the gym, so water will indirectly effect your fat loss potential by lowering your intensity when you train. This will lead to less calories burned and less fat lost.

Can we drink water to lose weight then? You bet – whether it effects us directly or indirectly, consuming enough water is crucial for fat loss and will help your body to function optimally!

Drink up!

Thanks for reading

Altug

Click Here For Nutrition Articles Relating To ‘Drink Water To Lose Weight’

For the Best Fat Loss Program I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Exercises To Lose Weight Quickly

Altug — Sun, 26 Sep 2010 19:56:01 +0000

This is a list that could go on and on because the world is your oyster when it comes to exercises to lose weight quickly. You’re only limited by your imagination.

Now, if you’re thinking, “I know which exercises help to lose weight – Treadmill, bike, rower, stepper etc”, then I’d ask you to look at your training with a more open mind.

I mean, if you’re anything like me, you can’t stand the thought of doing endless amounts of cardio in the gym. (However, I do use the treadmill a couple of times a week as it is measurable and gives you statistics like speed, distance and calories to see how you’re progressing weekly)

Before I continue, if you want the quickest results in fat loss I’d highly recommend checking out Mike Geary’s “Truth About Abs” fat loss program – It’s a complete guide that gives you workouts, exercises, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

What is our aim when looking for appropriate exercises to lose weight quickly?

If you answered, ‘To get the heart rate up and burn calories’, I’d agree with you.

So what’s stopping you from doing that without having to use a gym-based cardiovascular machine?

What’s stopping you from using weights to burn calories and increase your heart rate?

Is there a sport you prefer that gets your heart pumping? (if tiddlywinks is your sport, we have a problem!)

What’s stopping you is probably the common association between exercise and the gym. Many people believe that this is the only route to weight loss success but I’m going to show you exercises to lose weight quickly that you probably wouldn’t have considered before.

Weights/Bodyweight Exercises

Weights and bodyweight exercises are just for building muscle right? Nope! In fact, by using weights you can perform some of the most effective exercises to lose weight quickly!

If you’re looking to burn fat using weights or bodyweight exercises, here are a list of things to consider.

Use compound exercises (multi joint/muscle movements) to burn more calories.

Take as little rest in between sets as possible, almost in a circuit fashion to keep your heart rate up.

Consider compound supersets, tri-sets and giant sets (2, 3 or 5 exercises back to back with no rest!)

With that in mind, here are some of the most effective resistance exercises to burn fat.

Squats

Lunges

Step-Ups

Deadlifts

Bench Press

Shoulder Press

Upright Rows

Pull-Ups

Press-Ups

These are exercises that work many muscle groups at once but why not try putting some of them together to make them burn calories even more efficiently?

Examples

Press up –> Squat Thrust (Bring your knees into your chest) –> into a squat (This is called a Burpee)

Lunge –> into a Step Up –> into a Shoulder Press

Deadlift –> Upright Row –> Flick the wrists and Shoulder Press (This is called a clean and press. Think Olympic weightlifting, just not as heavy and with many more repetitions!)

Just try some of these exercises whilst taking minimum rest in between sets and if your heart rate doesn’t go up by much, I’ll change my name!

Alternative Cardio Workouts

These are alternative cardiovascular exercises just like the treadmill, stationary bike etc that you might find a bit more enjoyable. You’ll be surprised at the choice you have!

Sports

Boxing

Sprinting on a track

Football/Soccer

Tennis

Badminton

Squash

Hockey

Swimming

Too many other sports to list – If it gets your heart rate up, it’s a viable option

Studio Classes

Aerobics

Street Dance

Spinning

Legs, Bums + Tums

Circuit

Boxercise

BTS Classes – Body Combat, Body Pump, Body Attack, Body Jam etc

Daily Activities

Running outdoors

Cycling

Brisk hill walking

Skipping

Shadow Boxing

How can we structure these into a weight loss workout?

By using a bit of imagination, that’s how! You can use the weight loss workouts principle’s of HIIT and Tabata with all of these exercises!

Example : A HIIT (high intensity interval training) Boxing Session.

2 minutes shadow boxing

1 minute recovery

2 minutes shadow boxing

1 minute recovery

2 minutes bag work

1 minute recovery

2 minutes pad work….You get the picture!

As you can see, the choice of cardiovascular exercises for losing weight is vast! Some of you will enjoy these activities more than the ones available to you in a gym environment.

Although you should be enjoying yourself for your own motivation :-

Remember not to lose sight of what you’re ultimately trying to achieve by doing these exercises to lose weight quickly :- Fat Loss!

To do this, you need to be putting your body through an intensity that it hasn’t felt before so that it is forced to change and adapt (by making you fitter and burning fat). This is called progressive overload and is the key to seeing results.

So whatever activity you choose to do for weight loss, do it with a purpose. Do it with intensity.

If you’re playing a sport, play hard!

If you’re taking part in a studio class, leave nothing behind in that studio.

You’ll be happy you did – Your results will depend on it.

Thanks for reading

Altug

Click Here to Check Out More Quick Weight Loss Tips Relating to the article, ‘Exercises to Lose Weight Quickly’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Running to Lose Weight

Altug — Sun, 26 Sep 2010 19:37:28 +0000

One of, if not the most popular way to lose weight is by running. One needs only to enter a gym environment at peak times to see every treadmill occupied. Many gyms even go so far as to put a ‘maximum time allowed’ policy on each treadmill!

However, the real beauty of running is that it doesn’t even need to be done in a gym!

So Why Is Running To Lose Weight So Popular?

Let’s take a look at some of the benefits..

Effective – For most, the activity of running will raise the heart rate considerably! Maintaining this increased heart rate for at least 20 minutes will lead to fat loss so long as your body isn’t used to it and is experiencing progressive overload. (See ‘Measurables’ below for more info)

Accessibility – Running is accessible to everybody. You don’t even need to go to the gym to run! Everybody can jog or run (or at the very least take a brisk walk) depending on your fitness level.

Variety – Many types of training can be done when you are running to lose weight. HIIT, Low intensity cardio, brisk hill walking. The variety will keep you stimulated, engaged and motivated. This also means that trainees of all fitness levels can see results with running.

Measurables – There are many measurables that you can adjust when running to lose weight in order to ensure your body is achieving progressive overload with every workout. Doing this will mean that you are constantly achieving results. Adjustments such as increased speed, duration, distance, intervals, calories and incline can be made to keep progressing.

Cost-Effective – As you can walk, jog or run outside, this activity is completely free!

Sports – Running is also involved in many sports that you can take part in as a hobby. If you enjoy sports such as football/soccer, basketball, athletics etc you can incorporate them into your training!

What are the things to watch out for if you’re running to lose weight?

If you have any joint pains such as knee pain or lower back pain, the impact of running might effect these area’s. (depending on the severity of the injury). This can be minimised by carefully purchasing good running shoes that cater to the shape of your feet. I’d recommend Asics who do a broad range for different foot types and are good value.

Also, cutting down on the speed may ease the impact on your joints. You can adjust the angle of the treadmill to compensate and give you a similar intensity. Remember the other measurables? This is where they come into play. Decreasing your speed isn’t the end of the world because you still have the angle, intervals and duration to play with. Increasing these can compensate for the speed decrease.

I’d also suggest using a weights/resistance routine in conjunction if you’re running to lose weight. If not, you will be sacrificing muscle as well as burning fat and this will slow down your metabolism! Something we don’t want! At the very least, if you don’t have a gym membership, use a bodyweight programme/exercises (callisthenics) to maintain as much muscle mass as possible.

With all of these positive aspects it’s no surprise that running to lose weight is as popular as it is! As long as the proper precautions and safety measures are taken, running can be an enjoyable way to get fit and burn fat.

Remember – If you’ve never experienced exercise of at least a moderate intensity, the saying ‘walk before you run’ rings ever true!

If you want the quickest fat loss results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

Thanks for reading

Altug Kop

Click Here For Workouts Where You Can Incorporate Running To Lose Weight

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Best Exercise To Burn Fat

Altug — Sun, 26 Sep 2010 19:28:21 +0000

With so many products that offer ways to burn fat, which one do you pick? Pills, trend diets, not to mention liposuction — can all cost a fortune. But, do you really need any of these? Isn’t there a best exercise to burn fat? Do you really need that magic pill that is going to cost you a small fortune? Or maybe, all of these products are completely useless?

Ok, so they may not all be useless but still, why pay for something that is going to make a 1%-2% difference to your results when there are more effective ways of getting it done? Burning fat doesn’t mean you have to burn a hole in your pocket!

Regardless of your budget, before you continue, ask yourself the following question :- “Am I willing to work hard for my fat burning goals?” If the answer is “no”, then I’m sorry but you’re going to struggle with “quick fixes” for years to come with no actual results.

If you answered “yes” – congratulations! You understand that this can be done with a little bit of elbow grease! (hard work)

Before I get into the best exercises to burn fat, if you want the quickest results in fat loss I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Avoid newbie mistakes and check it out now ==> HERE

So, what is the best exercise to burn fat?

High intensity cardio exercises are a great way to lose fat! Definitely one of the best exercise to burn fat. Choose one that will work for you and stick with it.

First, you should understand what high intensity cardio work outs are. High intensity cardio exercises are generally shorter duration than low intensity cardio, usually lasting anywhere from 10-35 minutes long. Not bad if you’re short on time eh?

There is a reason for the shorter duration though. The clue is in the name – They are “high intensity”. They can burn tons of calories when properly done.

However this isn’t the only benefit! A positive side effect exclusive to high intensity cardio is the immense increase in your metabolism that follows for 24-48 hours AFTER you’ve finished your training! This phenomenon is known as EPOC or excess post-exercise oxygen consumption.

A short explanation of how EPOC works – Basically, if your workout was of a high enough intensity it will put your body in an “oxygen debt” because your body couldn’t get enough during the exercise. So to combat this, your body raises your metabolism for a day or two until all of the oxygen is repaid!

This only happens for an hour or two after low intensity exercise.

When doing high intensity cardio exercises, don’t limit yourself to treadmills, cycling, rowing etc – Think outside the box and use your weights workout to burn fat. Reducing your rest periods between sets/exercises and using compound movements such as bench presses, squats, lunges, cleans etc will lead to an extreme work out. Try it and I’ll pay you if your heart rate doesn’t increase enough to burn a heap of fat!

A good list of cardio exercises are swimming, bicycling, rock climbing, boxing, skipping and running. Those are only a few, so be sure to find one that will suit you and the time you have. As I said, think outside the box.

For these reasons, High Intensity Interval Training is often considered (arguably) the best exercise to burn fat.

The best exercise to burn fat with resistance is..well there isn’t really a best exercise for burning fat – Any type of compound exercises (Multiple muscle groups) are great for burning fat!

Examples include :- Squats, lunges, leg presses, military presses, burpees, press ups, bench presses, deadlifts, bent over rows and olympic lifts. (clean and jerk, snatch etc but be careful as these exercises take advanced motor control)

Creating a routine for your weight lifting will speed up the burning of your fat. Once you have a routine, intensify it — gradually. Another benefit of including weight exercises? The more muscle you have and/or can maintain, the higher your metabolism will be!

Bottom line – Don’t neglect weights, male or female! Even, the best exercise to burn fat will do you no good without weight training to maintain muscle.

Both weight lifting and high intensity cardio will burn fat. It’s just down to you to structure your goals and plan – Then it’s a case of following it through with your exercises and routines.

If you’re struggling with this element of fat loss, my recommendations for the best programs are below – These complete plans are risk-free and have a 60-day, no question money back guarantee if you’re not satisfied with your fat loss!

Thanks for reading

Altug

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

How to Lose Belly Fat

Altug — Sun, 26 Sep 2010 19:05:19 +0000

Do you know how to lose belly fat? Have you been doing thousands of crunches and thousands of sit ups; But you still can’t seem to shift that stubborn “belly fat”? Well, first of all it’s important to understand that you can not isolate an area and lose fat from only that particular part of your body.

However, the good news is that you can lose belly fat with a solid fat loss plan – The principles are easy but the execution is usually what most individuals find difficult. I’m going to share some important tips about how to lose belly fat in this article.

When you are weighing how much you have lost, remember that you should be weighing how much “body fat” you have lost. The more body fat you lose, the better, so keep on losing it and eventually you will lose the belly fat.

If, however, the weight you’re losing is coming from muscle then you’re really going to struggle to burn more fat because quite simply, the more muscle tissue you have and can maintain, the faster your metabolism will be! Meaning that you’ll find it easier to burn fat!

Looking after your diet is one all important step you need to take. “Yeah, yeah I’ve heard that before! Tell me something I don’t know about how to lose belly fat!”, I can almost hear you thinking but you can lose weight by simply watching your diet and what you consume. This will NEVER change. There is no secret to it.

Most people don’t take the simplest of steps. Balance, for example. Changing from 3 large meals a day to 6 frequent, smaller meals will fire up your metabolism! You have to learn to balance your consumption of particular foods. Too much of something, or too little of something can throw off that balance.

Refined carbohydrates and saturated fats are what you want less of and you’ll need to increase your intake of more healthy fats, unrefined carbohydrates (natural, unprocessed) and proteins. Water and fiber should also be consumed as much as possible to aid with digestion and fluid excretion.

Just focusing on diet alone will help you to lose weight – however that weight will be a mixture of fat and muscle. Planning your exercise schedule is also imperative to your success. Failing to plan means that you’re planning for failure.

So, take some measurements of your waistline, weight and figure out how much you want to lose. After that, make a plan on how you plan on achieving this goal.

Your exercise should consist of cardiovascular exercise (running, cycling, rowing etc anything to get the heart rate up) and resistance training (weight training) – Another mistake people make is only including cardio exercise in their weight loss plan.

If you are not using resistance exercises, your body will have no reason for your muscles to be there as they are not being stimulated. Therefore, your body will be happy to sacrifice your muscle, rather than your fat – This leads to the illusion on the scales that you are losing weight but your body will not look toned because your body fat percentage will not have changed!

Not to mention your metabolism will slow making it even harder to lose that last bit of belly fat. So, I think you can see how important it is to train with resistance in your quest to lose belly fat.

I’ll leave you with a very simple formula that you can use if you need to know how to lose belly fat –

Calories taken in (daily) minus Calories burned (daily) = Weight Loss/Weight Gain

If the answer you get from this sum is a minus number, you will lose weight. If the answer you get from the sum is a plus figure, you’ll gain weight.

The “type” of calories you consume and foods you eat will ultimately decide whether the weight loss will come from fat or muscle.

These are just a few simple tips that will help you to lose belly fat – If you’re serious about wanting to know how to lose belly fat and taking steps to eradicate your belly fat permanently I’ve recommended some complete programs below that give you a blueprint on how to lose belly fat.

These programs include your workout plans, diet plans, education books and a 60 day refund guarantee.

Thanks for reading

Altug

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

12 Minute Tabata Training Bike Workout

Altug — Sun, 26 Sep 2010 18:58:23 +0000

Notes about the 12 Minute Tabata Training Bike Workout

Why is the Tabata Training Bike Workouts intensity in Watts? What are Watts?

Watts are different from ‘level’ which is normally used as a measurement of intensity on the exercise bike.

Watts are, and I hope that I explain this clearly enough, a measurement of intensity that keeps you generating a certain amount of power. For example, if you were on 300 Watts and your speed suddenly dropped because you were tired then the bike would automatically increase the resistance to make sure that you are still generating 300 Watts of power. So your overall intensity stays the same on the watts program.(Although Tabata recommends keeping your RPM at 90 throughout your work intervals)

Where as if you are using ‘level’ as your measurement intensity, your cycling speed could drop but the resistance would stay on whatever level you have picked. Therefore because you have lowered your speed, your overall intensity drops. This doesn’t happen with the watts programme because it compensates for your loss in speed by automatically increasing resistance.

You may modify this programme if you are just starting out by decreasing the watts slightly. 400-450 watts feels like you’re cycling through mud at first but if you increase your cycling speed it will feel lighter.

Start where you feel comfortable but remember that Tabata kept his subjects cycling at an rpm of 90 during their work intervals in these bike workouts – The exercise was terminated if they fell below 85 rpm

I recommend using the number keypad on the exercise bike to switch between your intervals. This makes the transitions from recovery to intervals faster (and vice versa!).

Read about the famous ‘Tabata Training – Bike Workouts’ study before continuing

Click this link for a free printable workout log version of this bike workout

TIME

PART

WATTS

0 min Warm up 75

1 Warm up ” ”

2 Warm up ” ”

3 Warm up ” ”

4 mins Warm up ” ”

5-5:20 Interval 1 400-450

5:20-5:30 Recovery 75

5:30-5:50 Interval 2 400-450

5:50-6 Recovery 75

6-6:20 Interval 3 400-450

6:20-6:30 Recovery 75

6:30-6:50 Interval 4 400-450

6:50-7 Recovery 75

7-7:20 Interval 5 400-450

7:20-7:30 Recovery 75

7:30-7:50 Interval 6 400-450

7:50-8 Recovery 75

8-8:20 Interval 7 400-450

8:20-8:30 Recovery 75

8:30-8:50 Interval 8 400-450

8:50-9 Recovery 75

9-12 mins Cool Down 50-75

Click this link for a free printable workout log version of this bike workout

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Yup, you heard that right!

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Back to Weight Loss Workouts

Hiit Training Workout – 30 Minute Workout Plan

Altug — Sun, 26 Sep 2010 18:13:42 +0000

Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan

So, you’re now able to handle low intensity cardio pretty easily and can maintain your comfortable pace for at least 20 minutes – Great!

Here’s where the real fitness and body changes begin – HIIT Training!

The example HIIT training workout below consists of 7 work periods (or intervals) done on any piece of cardio equipment. The main session lasts around 19 minutes but if we include the warm up and cool down it becomes a 30 minute workout plan.

The workout is based on a 1:2 work ratio. This basically means that you have 1 minute of work followed by 2 minutes of recovery. If that is a little daunting for you initially, you may increase your recovery by another minute (making it a 1:3 ratio). This will add another 7 minutes to the workout.

There are various progressions you can make with this programme – For somebody who doesn’t have time constraints, more intervals can be added.

For a trainee who has less time, intensity within the 30 minute workout plan can be increased – Some examples include :

Increasing your speed during your work intervals

Decreasing your recovery time

Increasing your incline/level during your work intervals

Other intensity adjustments depending on what piece of equipment or workout you are doing

Notes – The large number ranges in the speed and incline/level is due to each individuals needs. (some may prefer a faster pace and some may prefer increased level/incline on a machine)

Your heart rate during your recovery period may not get down to 55-60% towards the latter stages of this workout. This is perfectly normal as the workout will be intense!

Enjoy!

TIME

PART

SPEED
INCLINE/LEVEL HEART RATE

0 min Warm up 3.5kph-8kph (very light) 0

1 Warm up " " 0 50-65%

2 Warm up " " 0 50-65%

3 Warm up " " 0 55-65%

4 mins Warm up " " 0 55-65%

5 Interval 1 7kph-18kph 0-2% or * Level 3-12 65-90%

6 Recovery 4kph-10kph 0-2% or *3-12 55-60%

7 Recovery 4kph-10kph 0-2% or *3-12 55-60%

8 Interval 2 7kph-18kph 0-2% or *3-12 65-90%

9 Recovery 2kph-4kph 0% or *1-8 55-60%

10 Recovery 2kph-4kph 0% or *1-8 55-60%

11 Interval 3 7kph-18kph 0% or *1-8 65-90%

12 Recovery 4kph-10kph 0% or *1-8 55-60%

13 Recovery 4kph-10kph 0-2% or *3-12 55-60%

14 Interval 4 7kph-18kph 0-2% or *3-12 65-90%

15 Recovery 4kph-10kph 0-2% or *3-12 55-60%

16 Recovery 4kph-10kph 0-2% or *3-12 55-60%

17 Interval 5 7kph-18kph 0% or *1-8 65-90%

18 Recovery 2kph-4kph 0% or *1-8 55-60%

19 Recovery 2kph-4kph 0% or *1-8 55-60%

20 Interval 6 7kph-18kph 0% or *1-8 65-90%

21 Recovery 4kph-10kph 0-2% or *3-12 55-60%

22 Recovery 4kph-10kph 0-2% or *3-12 55-60%

23 Interval 7 7kph-18kph 0-2% or *3-12 65-90%

24 Recovery 4kph-10kph 0-2% or *3-12 60-70%

25-30 mins Cool Down 3kph-7kph 0 55-65%

*If you’re using a bike, cross trainer or any other equipment that has resistance in ‘levels’

Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan

Click Here To Read More About HIIT Training

For the Best Fat Loss Program I Recommend

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Yup, you heard that right!

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See what it’s all about and start to change your physique today HERE

Click Here to See the Best Diets and Nutrition Tips to Get the Most Out of This 30 Minute Workout Plan

Fat Burning Workouts – Aerobic Threshold

Altug — Sun, 26 Sep 2010 17:29:52 +0000

This is a low intensity cardio workout that can be modified to suit a beginner, intermediate and an advanced trainee.

The aim is to keep you in your ‘fat burn zone’ and to have you burning a higher percentage of fat calories whilst increasing your aerobic fitness.

As a beginner, ff you want the quickest results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. It will help you avoid common newbie mistakes and you can even trial it to see how you get on – Check it out now ==> HERE

If you have had no exercise or cardio training experience in the past then I would also recommend taking a comfortable pace test before you begin.

This cardio workout is based around keeping you at your aerobic threshold i.e your comfortable pace for at least 20 minutes. In most reasonably fit people aerobic threshold occurs at around 70% of their maximum heart rate

Your maximum heart rate = approximately 220 – your age. (example – I’m 24 so I would subtract 24 from 220 leaving me with a max heart rate of 196).

Obviously a lower figure may apply if you are just starting out with your training and aren’t used to being active. You’ll probably hit your aerobic threshold at around 55%-60% of your max HR.

Some things to consider with this aerobic threshold workout

You can use any form of cardio for this workout. I had gym machines in mind when writing the figures in the table. Machines such as the treadmill, bike and cross trainer. However you can use any form of cardio you desire to perform this workout I.E. Skipping, boxing, step ups. However, you will need a heart rate monitor if you’re using these methods.

Note : If you are using running or any form of cardio that may impact your joints, then I’d recommend investing in some Asics running shoes. In fact even if you are not doing high impact cardio for your aerobic threshold workout, these will fit perfectly around your feet and give you maximum comfort.

Make sure you always warm up and cool down thoroughly

You’ll notice a broad range of figures in the workout table. These are to be chosen to suit your specific fitness needs.

This workout can be used by a beginner all the way through to an advanced trainee so it is important to determine what your comfortable pace is.

This is one of many types of fat burning workouts. The rule of progressive overload applies here too. You are looking to increase your intensity with each workout to make sure that your body doesn’t adapt and that you see consistent results. These are the intensity variables you can adjust :

Speed

Distance
Time
Resistance/level/incline

TIME

PART

SPEED
LEVEL/INCLINE HEART RATE

0 min Warm up 3.5kph-7kph (walk or jog) 0

1 Warm up " " 0 55-70%

2 Warm up " " 0 55-70%

3 Warm up " " 0 55-70%

4 mins Warm up " " 0 55-70%

5 Comfortable Pace (CP) 4kph-13kph (depends on fitness) 0-5% or *5-15 60-70%

6 CP 4kph-13kph 0-5% or *5-15 60-70%

7 CP 4kph-13kph 0-5% or *5-15 60-70%

8 CP 4kph-13kph 0-5% or *5-15 60-70%

9 CP 4kph-13kph 0-5% or *5-15 60-70%

10 CP 4kph-13kph 0-5% or *5-15 60-70%

11 CP 4kph-13kph 0-5% or *5-15 60-70%

12 CP 4kph-13kph 0-5% or *5-15 60-70%

13 CP 4kph-13kph 0-5% or *5-15 60-70%

14 CP 4kph-13kph 0-5% or *5-15 60-70%

15 CP 4kph-13kph 0-5% or *5-15 60-70%

16 CP 4kph-13kph 0-5% or *5-15 60-70%

17 CP 4kph-13kph 0-5% or *5-15 60-70%

18 CP 4kph-13kph 0-5% or *5-15 60-70%

19 CP 4kph-13kph 0-5% or *5-15 60-70%

20 CP 4kph-13kph 0-5% or *5-15 60-70%

21 CP 4kph-13kph 0-5% or *5-15 60-70%

22 CP 4kph-13kph 0-5% or *5-15 60-70%

23 CP 4kph-13kph 0-5% or *5-15 60-70%

24 CP 4kph-13kph 0-5% or *5-15 60-70%

25-30 mins Cool Down 3.5kph-7kph 0 60-70%

*If you’re using a bike or a cross trainer

Click Here For a Printer Friendly Version of This Aerobic Threshold Workout

For the Best Fat Loss Program I Recommend

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Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Low Intensity Cardio Intervals – Workout For Beginners

Altug — Sun, 26 Sep 2010 17:17:13 +0000

Click Here For the Free Printable Workout Log Version of This 30 Minute Workout Plan

Have you just started training at the gym? Does cardio seem like a daunting task compared to sitting down all day for the past few years?

Well don’t worry! I don’t want you to be put off because it is really easy to be if you stray too far out of your comfort zone initially.

Incidentally, before we continue, I’d like to recommend a massive time-saver if you are just starting your fitness journey. To avoid making newbie mistakes and if you want the quickest results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat and get fit quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

Do you find it hard to keep training at your aerobic threshold (comfortable pace) for longer than 5-10 minutes? Then this workout is for you because our first goal is to get you up to the level where you can train at your aerobic threshold for 20 minutes straight.

We’re trying to get you to ideally keep a heart rate to burn fat for 20 minutes. Now, regardless of what people say, a cardio program coupled with a muscle building workout is the quickest way to lose weight (more importantly – burn fat!) and get fit provided that your diet is in check.

So it is useful for us to progress in both of these departments.

The only progress I want you to make with this workout is to shorten your ratio of work to recovery

What do I mean by that? At the moment we’re using a 1:1 ratio. We’re doing 4 minutes of work – 4 minutes of recovery then repeating. I want you to progress each workout by decreasing your recovery time. Focus on nothing else at this time.

The idea is that you will go from having 4 minutes recovery to 3 minutes, to 2, to 1 until HEY! you can run for 20 minutes straight! Congratulations!

Again, this low intensity workout can be done on any machine as long as you keep yourself at a heart rate to burn fat. (at least on your work intervals to begin with)

In the table below I have given broad figures for things like speed and level. Remember to tailor that aspect of the workout to suit you. As long as you stay at the correct heart rate ranges for yourself, of course.

This low intensity cardio workout is to be done at least 3x times a week

Okay, without further ado..why don’t you give it a go? If you aren’t used to being active this is the all important first step to getting you fitter and in better shape. You’ll be fine

TIME

PART

SPEED
INCLINE/LEVEL HEART RATE

0 min Warm up 3.5kph-7kph (walk or light jog) 0

1 Warm up " " 0 50-65%

2 Warm up " " 0 50-65%

3 Warm up " " 0 55-65%

4 mins Warm up " " 0 55-65%

5 CP (comfortable pace) 4kph-10kph 0-2% or *3-12 60-70%

6 CP 4kph-10kph 0-2% or *3-12 60-70%

7 CP 4kph-10kph 0-2% or *3-12 60-70%

8 CP 4kph-10kph 0-2% or *3-12 60-70%

9 Recovery 2kph-4kph 0% or *1-8 55-65%

10 Recovery 2kph-4kph 0% or *1-8 55-65%

11 Recovery 2kph-4kph 0% or *1-8 55-65%

12 Recovery 2kph-4kph 0% or *1-8 55-65%

13 CP 4kph-10kph 0-2% or *3-12 60-70%

14 CP 4kph-10kph 0-2% or *3-12 60-70%

15 CP 4kph-10kph 0-2% or *3-12 60-70%

16 CP 4kph-10kph 0-2% or *3-12 60-70%

17 Recovery 2kph-4kph 0% or *1-8 55-65%

18 Recovery 2kph-4kph 0% or *1-8 55-65%

19 Recovery 2kph-4kph 0% or *1-8 55-65%

20 Recovery 2kph-4kph 0% or *1-8 55-65%

21 CP 4kph-10kph 0-2% or *3-12 60-70%

22 CP 4kph-10kph 0-2% or *3-12 60-70%

23 CP 4kph-10kph 0-2% or *3-12 60-70%

24 CP 4kph-10kph 0-2% or *3-12 60-70%

25-30 mins Cool Down 3.5kph-7kph 0 55-65%

*If you’re using a bike or a cross trainer

Click Here For the Printer Friendly Version of This Workout

For the Best Fat Loss Program I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Click Here to go Back For More Low Intensity Cardio Workouts

Click Here to See the Best Diets and Nutrition Tips to Get the Most Out of This 30 Minute Workout Plan

Comfortable Pace Test

Altug — Sun, 26 Sep 2010 17:04:16 +0000

AIM – The aim in this comfortable pace test is to find your aerobic threshold or put more simply, your ‘comfortable pace’. This is important for somebody who is just starting a cardiovascular program, especially a beginner.

EQUIPMENT – Absolutely anything. You may not even require equipment if your cardio program is going to consist mainly of swimming, road running, outdoor cycling etc but if you aren’t using a piece of gym based cardiovascular equipment then you are going to require a heart rate monitor for this test.

THE TEST – Ideally you will need a friend or a trainer monitoring you when you take part in the comfortable pace test. You will see why a bit later.

Start the test with your chosen exercise at a very light pace. You will be looking to increase the pace or workload by 10% every minute or two. (This is easier and more accurately done on a piece of gym based equipment)

When you have reached your aerobic threshold or ‘comfortable pace’, you may stop increasing the workload.

Here are some indications that you’ve reached comfortable pace:

Facial Expression – Your friend or trainer should be able to see that you’re exercising through your facial expression – but not experiencing any discomfort

Heart Rate – Your heart rate should be around 70% of your maximum heart rate (maximum HR is approximately 220 minus your age) if you’re reasonably fit or slightly less if you’re deconditioned

Breathing – Your friend or trainer should be able to see you go from nose breathing to breathing out of your mouth

Talking- Friend or trainer will need to ask you questions to monitor your response. You should be able to answer in one sentence. If you can answer in long detail then the load is too easy but if you can only manage one word answers then the intensity is too high and you are out of your comfortable pace.

Your Response – Finally you should feel comfortable at this pace and feel that you can carry on for longer. For how much longer will depend on how de-conditioned you are. If you’re really de-conditioned you may only be able to carry on for four to five minutes. Where as a professional athlete may be able to maintain comfortable pace for hours.

When you’re confident that you’ve reached comfortable pace, continue for four more minutes. Record your heart rate after 3 mins and 30secs, 3 mins 45 secs and 4 minutes. Find the average of the three scores.

This is your approximate comfortable pace and aerobic threshold. You’ve reached the end of the comfortable pace test.

Once you’ve completed the Comfortable Pace Test, click here for a beginners workout to improve the duration that you can train at your aerobic threshold (comfortable pace)

For Fat Loss Workout Programs I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Weight Loss Supplements – Which Ones Really Strip You of Body Fat and Which Ones Simply Strip You of Your Money??

Altug — Sun, 26 Sep 2010 16:31:18 +0000

Part 1 – By Altug Kop

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Probably the most popular (and greediest) sector of the fitness industry is the weight loss supplements market.

Everybody wants that magic pill that will strip off layers of fat, leaving them with a trim waistline and superb muscle tone. Well unfortunately such a ‘magic’ pill doesn’t exist yet so you are still going to have to put in some good old fashioned graft to get the body you want.

However, if your diet, training and recovery are optimal (and only then) then weight loss supplements can quite possibly help shave that extra 1-2% of stubborn body fat off.

As always there is a lot of crap out there on the shelves of supplement stores and in the magazines due to the never ending search by the general public for that magic pill. So to stop you from getting exploited by some of these products that are no more than a rip off, let’s take a look at some weight loss supplements that I’ve personally used. We’ll look at their benefits as well as their side effects, if any.

Please note that It is your responsibility to check your countries laws to see if these products are legal before ordering them.

Ephedrine

The big daddy of legal (and in some parts of the world, illegal) weight loss supplements. Ephedrine works in many ways including a slight increase in body temperature, speeding up your metabolism and curbing your appetite to promote fat loss. It is the most effective of fat loss supplements that you can buy over the counter, if you can obtain it in your country of course. Ephedrine has been banned in the U.S for a few years and I havn’t seen much of it in the U.K either. Unfortunately you will always get some stupid kids who will abuse supplements and ephedrine isn’t one to be abused. Thus, ephedrine is now banned in the U.S.
If you can get a hold of it, you will most likely find supplements that extract ephedrine from the herbs ‘ma huang’ or ‘sida cordifolia’. (Although the latter made me feel nauseous occasionally. Check the back of the pot to see where the ephedrine is derived from). These aren’t quite as good as pure ephedrine HCL but they may be your only option if you can’t find pure ephedrine. Ephedrine is normally stacked with caffeine and aspirin for a highly potent stack (in fact if you want the best from both caffeine and ephedrine you must stack them together). Highly recommended but I’d assess your tolerance first with a half dose to see how you react.

Contraindications:- Not recommended for people with high blood pressure or known heart conditions. Always check with your doctor if unsure.

Side Effects:- These vary in individuals but can include irritability, irregular heart beat, nausea and tremors. For me personally, I just got totally wired and energetic. It was quite a focused and alert feeling. I got used to the ephedrine and the effect was less pronounced as the weeks went on.

Yohimbine

I’m a big fan of yohimbine. It has always been a main staple in my fat cutting arsenal, especially my last one where I finally achieved a set of six pack abs. For the first time in my life I had a six pack and although I attribute most of my fat loss to my tweaked training regime (it included much more interval training and circuits than my previous fat cutting phases), Yohimbine is actually pretty potent at shifting those ‘stubborn’ areas. Without getting too technical this is because those area’s (bum/butt and thighs for women, abs and sides for men) have high concentrations of certain fat receptors that Yohimbine is especially good at targeting. Just imagine fueling your car with the best petrol but using the cheapest oil. Your car isn’t going to run optimally. Yohimbine = That expensive oil to make sure your body is burning fat optimally from all angles.
On a side note, Yohimbine was used to treat erectile dysfunction before Viagra was out because it increases blood flow to the penis. Obviously a beneficial side effect for yourself and a lucky lady

Contraindications :- Same as the ephedrine. If unsure, check with your doctor

Side Effects :- Some report dizziness but I didn’t get any ill effects from yohimbine. See a doctor if side effects persist

Extra Note: Make sure you buy the yohimbine HCL version. There are some supplements that use ‘yohimbe bark’ which isn’t as effective! Check the label of your product. Strangely, yohimbine isn’t sold over the counter in the U.K even though you can buy supplements such as Lipoderm which contain yohimbine HCL. If you’re from the U.K, you won’t have any problems ordering it from the U.S where it is extremely cheap.

Caffeine

We’ve all heard of caffeine, right? It is pretty much everywhere. In your tea, your coffee, your soft drinks etc. Caffeine is great in a fat loss stack with ephedrine due to their complimentary nature. Caffeine speeds up your metabolism and has been shown to decrease your insulin sensitivity too (which means it will be harder for your body to store fat). Caffeine also has a diuretic effect on the body meaning the body will retain less water giving you a harder look.

Cheap, cheerful and a must if you’re planning on using ephedrine.

Contraindications:- Similar to ephedrine but it’s effects aren’t quite as pronounced in my experience.

Side Effects :- See above

This concludes part one of the best weight loss supplements out there. The above three products are arguably the most effective fat loss products that money can buy legally in most countries (There are probably better products individually than caffeine but when stacked with Ephedrine, they create a fantastic fat burning combination).

In part two we discuss some more fat loss supplements that may compliment these three products and send you on your way to to a leaner, sexier physique!

Remember that these are supplements and that they will NOT help you in the slightest if even one of your fat loss requirements is lacking (Training, nutrition and rest). Please check out the Muscle Building Tips and Quick Weight Loss sections for help if you’re struggling to get these important parts right

Thank you very much for reading and as always, I hope you found this article helpful. Keep your eye out for part 2!

Take care; Keep your fat burning furnace hot!

Your friend and coach

Altug

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Formerly a stick thin, skinny guy. I now help people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

I’m currently working full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Click to go Back to the Weight Loss Supplements Section and Find More Articles About the Best Diet Pills and Other Fat Loss Supplements

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Tabata Training – What is Tabata About?

Altug — Sun, 26 Sep 2010 16:25:12 +0000

Tabata Training Overview :

Click here for the Tabata Training Bike Workouts mentioned in this study!

In the late 90′s, Dr. Inzumi Tabata and his colleagues from the National Institute of Fitness and Sport in Tokyo, Japan set out in search of the ‘ideal’ cardiovascular training protocol.

A training regime that would efficiently increase fat burning, cardiovascular fitness and anaerobic capacity. (Anaerobic capacity, in really simple terms, is the amount you can train before that horrible burning feeling takes over in your muscles – A waste product called Lactic acid)

Tabata compared the effects of moderate intensity exercise and high intensity interval training (HIIT Training).

In the moderate intensity group, seven active young male subjects exercised on stationary bikes for five days a week for six weeks at 70% of their VO2 max (VO2max is the volume of oxygen you can consume while exercising at your maximum capacity.

Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned) for 60 minutes each session. VO2 max was measured every week during the six-week period and as each subjects VO2 max improved, the exercise intensity was increased to make sure that they pedalled at 70% of their VO2 max.

The HIIT training group consisted of seven active young male subjects who cycled on a stationary bike five days a week for six weeks on the programme below.

After a 10 minute warm up, the subjects did seven to eight sets of all-out work bursts (170% VO2 Peak), each lasting 20 seconds, with 10 seconds of rest in between. The pedalling speed was 90 rpm and the sets were terminated when pedalling speed dropped below 85.

The moderate intensity group experienced a significant increase in VO2 max (about 10%) but no increase in anaerobic capacity. On the other hand the HIIT training group experienced a 14% increase in VO2 max (very high for 6 weeks) and 28% increase in anaerobic capacity.

Just goes to show that low intensity cardio is not always the way to go.

Click here for the Tabata Training Bike Workouts mentioned in this study!

reference
Medicine & Science in Sports & Exercise : Volume 28(10) October 1996pp 1327-1330

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The Fastest Way to Build Muscle – What is it?

Altug — Sun, 26 Sep 2010 16:13:44 +0000

The holy grail, the secret formula, the scroll that sits atop that snowy mountain peak – Whatever it is or whatever you call it, everybody wants to know the fastest way to build muscle!

And don’t all of the fitness and bodybuilding magazines just know it? How many times has some such headline like ‘Get Shirt Busting Arms in Just 7 Days!’, peaked your curiosity whilst you were browsing in your local newsagent?

Did you ever try their ‘top secret’ workout? Did it work? If you’re answer to my first question is ‘no’, then you’re extremely lucky. If your answer to the first question was ‘yes’, then your answer to the second question is inevitably a disappointing ‘no’ because there is no such ‘secret’ workout that works for everybody!

If you’ve been burned before, don’t worry – live and learn! However, we can ensure that we are moving towards the fastest way to build muscle by doing certain things such as :

Using Compound Exercises As The Main Staple of Our Weights/Resistance Workouts

We are eating enough protein, carbs and good fats to gain muscle on a consistent basis.

Making sure that we are consuming more GOOD calories daily than we are burning off (remembering that all calories were not created equally!).

We are taking enough time off to let our muscles recover before battering them in the gym again.

Using smart and effective supplementation at the right times (No, I’m not advocating spending a bomb on these things. Just the low cost basics – Multi-vitamins, whey protein and creatine)

Lifting heavy enough with good technique to ensure that our body responds to the demand by building muscle!

Getting these things in order is the fastest way to build muscle on a consistent basis. If you have stopped building muscles or have never had success in your muscle building quest just STOP – Take a look at the points above and if you notice that any one of them is missing from your schedule, rectify it immediately.

So simple, yet these are the most effective things you can to build muscle fast. I think you’ll be pleased with the results.

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Thanks for reading

Altug

Finished with “the fastest way to build muscle”? Click to go to the homepage

Ripped Arms – How to Get Ripped Arms

Altug — Sat, 25 Sep 2010 18:52:27 +0000

Many novice bodybuilders pay special attention to building big, ripped arms. The arms are definitely considered a “vanity” muscle.

To increase the size of them, you should be ready to follow a plan and execute it flawlessly. However, if you want bigger, ripped arms, you’ll be surprised that your plan might not have a great emphasis on direct arm exercises.

(I recommend some complete program plans at the end of this article that will help you to achieve muscular arms)

There are two parts to the arm – The Biceps and Triceps. We can split these further into 5 muscle heads (3 heads for the triceps and 2 heads for the biceps) but don’t worry about the different heads for now.

All you need to know at the moment is that your biceps are at the front of your upper arm and should make up about 30% of your arm size. Triceps are at the back of your upper arm and should make a larger 70% of your arm.

How many novice lifters do you see focusing on just biceps when they hit the gym? You’re only working on 30% of your arm! Big mistake!

So, you should start by understand what you will need to acquire larger armers. First and foremost, you must learn to eat well and keep a good diet. Eating the correct foods is essential to gaining ripped arms. In fact, nutrition is imperative to gaining muscle in any area.

Nutrition is all important when looking for ripped arms. When eating, use high quality protein food to feed your arms and boost your muscle growth. Eating enough protein in your diet is essential to building your ripped arms.

Some examples of foods that have decent amounts of protein in them are: cottage cheese, eggs, whey protein, fish, steak and chicken. Remember to vary them during the day for an intake of a wide spectrum of amino acids (the building blocks of muscle).

Of course, these foods are not the only ones that are high in protein – You have many options. It’s important that you learn to read food labels.

Also, you must learn how to lift correctly. You wouldn’t randomly swing a baseball bat with any old form while practicing baseball. Yet so many people do that while lifting. Learn to correctly lift and adjust weights accordingly. The best case scenario if you use incorrect technique is that you don’t the results you want – Worst case, you do yourself an injury and can’t lift weights.

Exercise selection is the most important thing here – DO NOT focus on arm exercises all day long! This is mistake number 1 made by most beginners. To build big, ripped arms you must concentrate on big compound exercises for your larger muscle groups such as the chest, shoulders and back!

But why, when all I want is bigger, ripped arms?

Well when you are doing heavy pushing exercises for your chest and shoulders (I.e. bench presses, shoulder presses) your triceps are being put under massive stress. Similarly, when you are doing heavy pulling exercises, (such as bent over rows) your biceps are being used too.

Once you are happy with the exercise selection, begin to increase the amount of weight you are lifting when it begins to feel easy. Muscles will only begin to grow if you give them a reason to. If it feels easy for you, then what do you think your body is thinking? “Hey this is easy, we don’t need to get bigger and ripped to keep up with this demand”. Progression in your workouts will lead to consistent gains and ultimately, ripped arms.

The majority of your arm gains will come from these exercises and not the little, light weights you can lift with just your arms! Keep this golden rule in mind.

Resting – you must also learn to rest. Yes, you probably really want ripped arms as quickly as possible. That’s just human nature..That’s fine, but remember to rest. Resting gives your muscles time to recover and begin rebuilding after you tore them to shreds in the gym. So remember to rest a muscle group for at least 24-72 hours after harsh lifting.

Implementing these important tips will give you a huge advantage in your quest for ripped arms but on a final note, you must remember that to truly see the definition in your arms – you MUST have a low enough body fat percentage otherwise your arms may be large but not ripped.

The most common way bodybuilders achieve this is by following a “bulking” phase of training to add size to their muscles, which is then followed by a fat loss phase to give give them that “ripped” appearance.

If you’re unsure how to go about making a program plan, then I’d recommend the complete online workout plan below. It contains 58 weeks worth of workout plans, diet plans and a 200 page educational ebook.

I have used it myself and got fantastic gains as well as ripped arms.

Thanks for reading

Altug

I recommend Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program to achieve ripped arms – You also get a 60 day money back guarantee if you’re not satisfied – Click Here

Muscle Building – Quick + Easy Tips For Building Each Major Muscle Group

Altug — Sat, 25 Sep 2010 18:44:20 +0000

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.

Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.

Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.

Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.

Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving ’6 pack abs’ through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.

Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ’till you squat!”

Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of ‘leg biceps’ is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.

Calves

If you really want those stubborn calves to respond, then stop worrying so much about ‘feeling the burn’, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

To learn more simple but powerful tips for maximizing your muscle size and strength gains, go ahead and visit www.MuscleGainTruth.com. You can instantly download my exclusive collection of online muscle building video lessons, as well as gain access to my award-winning workout plans, meal plans, progress tracking tools and more.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”.

Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com

Bodybuilding Beginners : Build Your Foundation First!

Altug — Sat, 25 Sep 2010 18:37:17 +0000

By Sean Nalewanyj

Let me ask you…

Have you packed on at least a good 15-25 pounds of clean, muscular body weight since you began your muscle building program?

Are you moving poundages on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body?

Have you added at least a couple of inches or more to all of your major muscle groups?

Are your clothes fitting significantly tighter? Are your friends and family noticing measurable changes in your physique? Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

If you didn’t easily answer “yes” to all of the questions I just outlined above, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

As a well known muscle building author, I receive all sorts of emails every single day from aspiring natural bodybuilders around the world. They’ll ask me questions such as…

“What can I do to target my inner chest?”

“Which exercise is best to build up the lower biceps?”

“My rear delts are lagging behind my front delts. What should I do?”

If you’re still in your bodybuilding “youth” and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.

Why?

It’s because diverting your focus onto these small and trivial issues will only serve to distract you from the most important and immediate task at hand.

And what is the most important and immediate task a hand?

It is to pack as much raw muscle size and strength onto your frame as humanly possible!

That’s right; forget about the nitty-gritty details of whether your biceps match your triceps or whether your chest is on par with your back. These are issues that you can worry about later on, but until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying about.

If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at handâ€¦

Get yourself onto a sensible, rational weight training schedule and stick to it religiously.

Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can.

Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity.

Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month and every month of the year.

Drink your water, get your rest and take your supplements whenever necessary.

In other words: PAY YOUR DUES FIRST!

If you’re in this for the long haul (and you should be, as there are no temporary fixes to be had here), then get yourself on to the most efficient path possible. And the most efficient path possible is the one that focuses on the fundamentals first and the details later.

This is the mentality you need to bring to your bodybuilding program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

Building muscle is not rocket-science, but it is a task that requires consistent willpower and determination. And until you’ve been “in the trenches” and have earned yourself an impressive and muscular body…

Stop over-analyzing… Stop obsessing… Stop spreading out your focus onto every single minute issue that pops up…

Get into the gym and TRAIN!

If you want to “build your foundation” in the fastest and most efficient manner possible, make sure to visit www.MuscleGainTruth.com

To see LoseWeightBuildMuscles.com honest review of Sean’s ‘Truth About Muscle Building’ package please click here

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”.

Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com

Best Skinny Guy Exercises

Altug — Sat, 25 Sep 2010 16:15:59 +0000

by Vince Delmonte

Can you imagine you are wasting all your time on the wrong weight training exercises? Can you imagine that every weight training exercise you are doing is dead wrong? Skinny guy’s must meet a different set of requirements when choosing the most effective weight training exercises for maximal muscle growth. You do want to transform your skinny body into a rock-hard muscular body, right?

Without further ado, here are the top two exercises for each muscle group I used to gain 41 pounds of muscle mass in under six months:

Chest: Bench Press and Flat DB Chest Press

Back: Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders: Seated DB Shoulder Press and Standing Military Press

Triceps: Dips and Tricep Pressdowns

Biceps: Standing Barbell Curls and Incline Bicep Curls

Quads: Squats and Lunges

Hips: Deadlifts and Stiff Leg Deadlifts

Lower Back: Good Morning

Calves: Standing Calve Raises

Abdominals: Weighted Ball Situps and Weighted Cable Crunches

Yes, there are many more exercises I did not list but these are simply the best. Stick to these weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!

About the Author:

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

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

How to Build Chest Muscle Fast

Altug — Sat, 25 Sep 2010 16:10:20 +0000

Part 1 – By Altug Kop

Welcome to this 2 part article where we’ll be looking at the most common mistakes made when trying to build chest muscle fast! Then we take a look at ways to remedy these errors to get you back on the muscle building train to Muscle Town! (Yepp, I like cheese!)

Let’s be honest, the chest is another ‘vanity’ muscle that every guy wants to have and will pound away at them relentlessly from every single angle imaginable, 5 days a week in order to build chest muscle fast as possible!

This is mistake number 1…...

Training the Chest Too Frequently

I had a skinny friend a while ago who wanted to train with me and his exact goals were; ‘I just want a bigger chest and arms’. (I always chuckle at the thought of how ridiculous somebody would look having massive arms, a huge chest mimicking a plate of armour with tiny shoulders, back and legs).

I told him that was fine but he’d need to train his other areas to avoid postural imbalances, to gain as much muscle as possible and most importantly so that his body didn’t make him look like a complete idiot.

So everytime we trained he would go off after a set of squats or deadlifts and do a bench press or a chest press. When he would return I’d ask him what he was doing and his reply was the same, ‘I want to focus more on arms and chest’.

I’m going to tell you the exact same thing that I told him; If you keep pounding away at your chest and arms before you have recovered you WILL NOT build muscle fast! In fact you won’t even build muscle slow. You build muscle OUTSIDE of the gym during your recovery period, not inside it!

This is usually a hard concept to grasp for beginners but trust me you’ll be happy to embrace it immediately because not only will you have more time in your life, you’ll see better results and build chest muscle fast!

ANSWER : Train the chest as frequently as every other muscle group – giving it at least 72 hours up to a week to recover (depending on which training protocol you’re following)

Mistake number 2 is….…

Training the Chest With Too Many Isolation Exercises

If I had a penny for the amount of times I see guys and girls training their chest with sets upon sets of flyes or cable crossovers I’d be filthy rich! The reason most of them will give me when I ask why, is that they ‘feel the burn’ more with these exercises.

Ok, fair enough but since when did a ‘burn’ equate to muscular growth? Sure it feels like you’ve had a hard workout but that’s just due to the lactic acid build up.

These exercises don’t do much compared with your bread and butter chest exercises: Heavy bench presses and heavy dumbell presses. These are chest exercises where you will be able to handle more weight which in turn will stimulate a much better muscle growth response and a better metabolic response (burn more calories) because you’re using more muscle groups like the triceps and anterior delt (front shoulder).

Don’t forget, if you’re lifting heavier you’ll be producing more testosterone which is highly anabolic (muscle building!). Ditch the isolation exercises or at least use them sparingly.

ANSWER : To build chest muscle fast use big compound exercises like bench presses or dumbell presses

mistake number 3 is…

Not Training Your Legs

‘What?! Have you lost your mind Altug?’, I hear you say. What the fudge does training your legs have to do with building up your chest? They’re not even near each other!

Mistake number 3 is continued in part 2 of ” How to Build Chest Muscle Fast “ so keep your eyes peeled and in the meantime keep working on carving out that chiseled chest you desire.

Thanks for reading

Your friend and coach

Altug

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

How to Build Chest Muscle Fast – Part 2

Altug — Sat, 25 Sep 2010 16:05:50 +0000

Part 2 – By Altug Kop

Welcome to part 2 and the conclusion of my article on how to build chest muscle fast!

In Build Chest Muscle Fast – part 1 we looked at two mistakes commonly made by people desperately trying to build chest muscle fast and I mentioned better alternatives to counter these mistakes.

Part 2 of this article sees us looking at three more mistakes that I feel are almost always made by beginners and believe it or not, sometimes even intermediates!

I left the last article with a controversial third mistake for you to think about. So without further a do let me elaborate on this strange sounding mistake…

Mistake number 3..

Not Training Your Legs

‘What?! Have you lost your mind Altug?’, I hear you say. What the fudge does training your legs have to do with building up your chest? They’re not even near each other!

Ahh, but the thing with building muscle is that it is not just a localised event! What I mean by localised is that the chest doesn’t just grow because you trained your chest and your arms don’t just grow because you trained your arms.

There are a multitude of things that are going on inside of your body which are contributing to you gaining or losing muscle. One of those things, as I mentioned above is that your testosterone is increasing with heavy weight lifting. What muscles should be the strongest on your body? That’s right, your legs and glutes. So exercises such as squats and leg presses (Beginners favourites! Yes, I’m sorry that was a little sarcasm :p ) promote the greatest natural increases in that lovely anabolic, muscle building hormone : Testosterone!

ANSWER : Don’t skip legs!! Heavy squats and leg presses will give you a bigger upper body and thus; build chest muscle fast too! In fact if there is one mistake you rectify today, let it be this one because training your legs helps you to build muscle fast on your WHOLE body!

Which leads us on to mistake number 4…

Training Arms Too Much

Another beginners mistake – Arms are more ‘vanity’ muscles that often get trained too frequently, with too much intensity. When I say that arms get trained too much, if we’re relating it back to this article about how to build chest muscle fast, then I am talking about the triceps in particular.

One thing people forget is that the triceps go through a pretty strenuous time when you’re working the chest and shoulders. The triceps assist you in all pressing movements involving these muscles. So surely it doesn’t make sense to absolutely annihilate them when you’re working your arms?

This will lead to the triceps not having enough time to recover and a plateau in strength because they won’t be able to assist you as best they can when you’re hitting that bench press. No increase in strength/reps = no progression = no muscle gain.

ANSWER : Go easy on your triceps! Don’t do too many exercises or sets! They are a small muscle group and don’t need as much stimulation to grow plus they get a workout when you’re training your chest and shoulder muscles.

and finally mistake number 5…

Not Having Optimal Recovery

As you should know by now, during the recovery process you need to give your muscles the fuel to recover and grow. So if you aren’t taking in enough protein and overall calories then you can wave goodbye to your dream of building chest muscle fast.
The same applies if you aren’t resting enough and getting adequate sleep. As far as muscle building supplements are concerned I’d stick with the bread and butter (not literally!) combination of multivitamins, creatine, whey protein and only optionally glutamine/ZMA.

ANSWER : Make sure you are doing everything in your power to grow! Rest adequately, eat well and use basic supplements to build chest muscle fast!

I hope that this article has been insightful and that you now know what the common mistakes are. All you need to do now is to simply look at the answers to counter the mistakes! Again, I say this a lot but just changing a few of these mistakes (if you’re making them) will give you a dramatic edge; not only if you want to build chest muscle fast but if you want to build muscle fast full stop!

Thanks for reading; Hit the gym and carve out that chest you’ve always wanted!

Your friend and coach

Altug

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Build Muscle and Burn Fat

Altug — Sat, 25 Sep 2010 15:43:02 +0000

When most people first sign up to the gym with visions to build muscle fast, they often go with the hopes of achieving big muscles and rippling abs like those seen in the health/bodybuilding magazines. They want to build muscle and burn fat at the same time.

Unfortunately, the majority of the public is unaware that these physiques were achieved over a period of time using training phases geared exclusively towards building muscle and then an alternate training phase for losing fat. Then repeated as many times as necessary.

The jury is out on whether you can build muscle and burn fat at the same time but one thing is for sure;

You won’t get great results in either if you’re training for both muscle gain and fat loss.

The simplest way I find I can explain it to a beginner is that to build muscle fast you need to consume more than your daily caloric expenditure. For fat loss you’re looking to do the opposite and burn more calories than you’re consuming daily. As you can see the two are opposing goals.

Obviously this is a really simplified analogy and there are other things going on too which determine muscle gain or fat loss. Some people have reported being able to make small gains in mass and drop a slight amount of bodyfat but it’s not the norm. To do this you either need to be genetically gifted, on certain steroids or your diet is so perfect that you’re able to make slight progression in both departments.

So, although it may be possible to build muscle and burn fat in one training phase, it’s certainly not recommended for optimal results.

To build muscle fast you’d be much better served going through what is commonly known as a ‘bulking’ phase. In this phase, the trainee is looking to consume a certain amount of calories per day that is above what is required to maintain muscle. The amount to be consumed depends on things such as body type, recovery needs etc

Now to make the fat loss phase of your training easier it would be wise not to interpret your ‘bulking’ phase as an ‘I can eat whatever I want!’, phase. The temptation will be there but believe me, you will want to make the fat cutting stage as easy as possible. The less fat you have accumulated during your bulking phase, the less time and effort will be needed on getting rid of the fat so keep your diet fairly clean during your bulk up.

The reason you don’t want to gain too much fat is because of the following dreaded ‘cutting’ phase. In this phase there’s a lot of diet advice that you can follow but all will generally involve restricting your calories and keeping your diet squeaky clean. Not to mention increasing your cardio, an exercise despised by many bodybuilders or pretty much anybody who is looking to build muscle fast!

So for those of you that enjoy restricting your calories and doing tons of cardio – don’t worry about how much fat you accumulate during your bulking phase. But if you’re like me, you enjoy your food and can probably think of better things to do than increase the amount of treadmill sessions you do per week (it exhausts me just thinking about it!) then you’ll want to keep your cutting phase as short as possible!

This is again achieved by making sure you don’t accumulate too much fat during your bulk. The less fat you have to lose, the less time you need to spend in the cutting stage restricting your calories and doing more cardio! (Although some fat gain is inevitable during a bulk up)

In closing I’d really suggest going for one goal or the other rather than trying to build muscle and burn fat at the same time.

If you are lean before you start lifting weights then that’s a bonus because you may not need to enter a cutting phase for a very long time if at all. If, however, you have ‘skinny fat’ genetics (skinny frame with a bit of belly!) like mine then inevitably we’ll need to switch between these two phases for best results. Don’t chase your own tail trying to build muscle and burn fat together.

Thanks for reading – Embrace the muscle, wave the fat goodbye

Altug

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Muscle Confusion – Can you “Shock” your Muscles?

Altug — Sat, 25 Sep 2010 15:04:30 +0000

Pick up any bodybuilding or fitness magazine and you’ll normally find a section containing ‘The Ultimate Workout!’ or the ‘Secret Weapon’ used by the pro’s. These workouts are often claimed to ‘shock the muscle’ into growth or, in other words, cause muscle confusion.

These workouts can contain anything from supersets, tri-sets, giant-sets, negatives, forced reps, partial reps…you name it!

The idea being that if you’ve reached a plateau, these intense workouts will trick your body into growth.

I’m not a subscriber to the idea that you can cause ‘muscle confusion’ or ‘shock the muscles’ and here are a few reasons why :

Most of these workouts are only designed to be used as a one-off workout to break through a plateau. How can you measure increases in strength/reps/muscle gain etc if you’re not using the same workout for at least a number of weeks? You’re certainly not going to see results in one workout, whatever workout you’re using!

The whole theory behind muscle building is that you are constantly giving your body reasons to grow using progressive overload anyway. How is changing your workout for one week going to spark new growth? It might do if you followed the program for at least 4 weeks, however, most of these plateau busting workouts are so intense that you’d probably never recover quickly enough and therefore see no muscular growth.

Due to the workout being so new and different, you’re likely to spend most of your time and energy figuring out which weights to use for the correct intensity. Once you’ve established what weight is suitable you’d have probably wasted some of your energy and will not work to your maximum intensity. A wasted workout.

I’m not saying that any of the training protocols are useless. I know plenty of people who use supersets and many of the others I mentioned to great effect but doing one workout of anything certainly isn’t worth the effort.

Finally, the majority of these workouts designed to cause muscle confusion are far too intense to be carried out on a regular basis. They require many days to recover from and therefore aren’t a viable option.

The best example was a workout I read claiming that it could add an inch to my arms in one workout (Be nice, I was young and dumb..). It required me being in the gym for 6 hours that day. Doing a set of Bicep Curls/Tricep Dips every 20 minutes. By the second hour I couldn’t even feel my arms. Not in a painful way..but almost like I’d gained some kind of immunity to the weights.

When I finished this workout to cause muscle confusion, I’d put on a grand total of…huh? Minus 1/8 inch?? Yup, I’d lost size. It came back the next day but my point is that it certainly didn’t put an inch on my arms and if it sounds too good to be true – it is! That’ll learn me!

If you’ve stopped progressing in your current workout routine then it’s time for a change of plan. Change either your exercises, training or even your training phase (Change to a strength, endurance or stability phase). Whatever change you make, make sure that it is for at least 4 weeks so that you can track your progress and measure some improvement.

Quit trying to cause muscle confusion – Your muscles won’t like you for it!

Thanks for reading

Altug

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Click here for more muscle building articles like ‘muscle confusion’ in the muscle building tips section

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Best Way To Build Muscle

Altug — Sat, 25 Sep 2010 14:39:33 +0000

So, what is the best way to build muscle? This a question that has been bugging every so-called expert, scientist and average Joe.

I get asked this question ALL the time in my gym from hopeful young guys with dreams of getting big.

The truth? I’ve said this before and I’ll definitely say it again..I know it’s a dissapointing answer but..there is no BEST way to build muscle!!

However, the great news is that you can take steps and do some things to consistently have you seeing gains!

Granted, there are certainly “recommended guidelines” that you can follow and when I was getting my education we were always taught,

“If your goal is hypertrophy (to build muscle), then you should aim for 8-12 repetitions for each set with around 12-16 sets per body part”

Do you know how many people I’ve met that have got great gains and don’t train within those guidelines? Absolutely tons!

Why is this?

Well, many reasons – The first and most important is probably genetics. You have some guys that can come into a gym, use the worst technique you’ve ever seen, select the worst exercises for muscle growth and then leave the gym looking like they have a million dollar physique!

Most of us aren’t so lucky – Our genetics aren’t as good and we need to work harder and do more things right.

Genetics also means that our individual bodies have different types of muscle fibers in them. I will just discuss the two main types because I don’t want to get all scientific on you!

For the purpose of this article, our body has Fast Twitch muscle fibers and Slow Twitch muscle fibers.

Now some people have a higher ratio of one type of muscle fiber compared with the other.

The people with predominently fast twitch muscle fibers are the muscular sprinters – The individuals with slow twitch are the ethiopian champion long distance runners.

You see the difference? No prizes for the person who can guess which type of muscle fiber is preferable if you want to build muscle!

So can those that have mainly slow twitch fibers ever get bigger? Good news..Yes they absolutely can!

How?

Following these 4 simple steps :-

1)Nutrition – Absolutely key. If you’re not taking in enough protein or calories, you’re seriously hurting your gains, especially if you have a fast metabolism.

2) Training – Like I said, I believe there is no best way to build muscle. I agree with a strength and conditioning coach called Charles Poliquin. He says, “Any workout is effective provided it is done with sufficient intensity for the few weeks it takes for your body to adapt to it”

So, as you can see our body is fantastic at adapting to help us survive! Imagine we followed the guidelines for muscle building week in and week out? 8-12 reps, 12-16 sets. Eventually your body would adapt. Progression is needed to keep growing! THAT IS THE SECRET.

3) Recovery – You grow outside of the gym!! Remember that – More is not always better in the muscle building world – If you overtrain you will get weaker and never give your muscles a chance to grow. Nutrition is also a big part of recovery as well as having enough days rest between workouts.

Track Your Progress – Write down everything you do, simple! Why? Can you remember exactly what weight, sets and reps you did for each exercise by the time next week comes around? Now times that by 3-5 and you definitely won’t remember and therefore you may not progress. Surprising how many people don’t do this!

So, now that you know the best way to build muscle – Go and DO IT! Take action, have patience and enjoy the growth! Don’t tell anyone our muscle building “secret”!

If you really do want a secret weapon to help you catapult your gains, I’d highly recommend the ebook below that elaborates on the points I made on this page

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Thanks for reading

Altug

Finished with “the best way to build muscle”? Click to go to the homepage

Food Diary – Would You Benefit From Keeping One For 7 days?

Altug — Sat, 25 Sep 2010 13:31:30 +0000

One of the biggest challenges I faced (and still do) as a personal trainer was getting my clients to confide in me what they ate. Now don’t get me wrong, my clients would always give me an answer but it wasn’t necessarily the truth.

Were they lying when they told me that their diet was good? Absolutely not. Some of us think that we have a great diet when we actually don’t. It could be the lack of knowledge about how many calories certain foods contain or another common reason I find is that people simply disregard things like mayonnaise, butter, drinks etc because their quantity is so small that they just don’t get counted by the individual. People see these as a ‘freebie’ and not an addition to their caloric intake if you will.

It is these smaller things that can be the difference between a Good diet and a Bad diet! The difference between turning ‘fat burn’ foods into ‘fat gain’ foods!

So what is the best way to identify how much of these ‘little’ things that you’re eating on a daily basis and how many more calories they are adding to your daily intake? A food diary – Ok, ok I know, I too can think of better things to do with my day than write down everything I eat but I’m not asking that this is done permanently. Keep a food diary for a week and you’ll be surprised at how much it will reveal.

The next step is to do some research and find out how many extra calories (and where the calories are coming from) these little foods are adding on a day to day basis. Taking a look at food labels is usually the quickest and easiest way. I think you’ll be surprised!

You mean to say that ‘tuna/chicken salad’ sandwich isn’t as healthy as you initially thought!? How does such a healthy sounding food provide you with over 20 grams of artery blocking fat?? This is the difference our ‘little’ friends can make – in this case, butter and mayo (not the best of fat burn foods).

Now you can see how the little things you might not have considered before can add up. From here, if you feel that your diet could be improved you just need to look at small, gradual changes that you are willing to stick to. Set your own goals and take responsibility for them. Even if the goal initially is something as small as ‘cutting weekly mayonnaise intake in half’ or ‘drinking one less cup of juice a day’.

I’m not asking you to go cold turkey on your favourite foods because I’d fully expect you to tell me where to go. Too right as well! Setting your own goals are more meaningful and easier to manage You’re also far more likely to achieve it! Remember, these small improvements could shave 200-300 calories off of your daily intake! Good news eh?

Even better news is that after keeping your food diary for a week you’ll be much more aware of the things you’re eating (and even the foods you’re putting on TOP of the things you’re eating!). Just by keeping an eye opening food diary for a week you’ll see automatic improvements you can make in your diet without having to keep a food diary anymore.

The best news? By making small improvements to your diet you can make the body adapt to the flavours of your food! For example, five years ago I made an effort to cut out sugar from my tea and cut table salt from all of my meals. I started at three teaspoons of sugar in each cup of tea I had so I set small weekly goals to cut half a teaspoon of sugar from each cup.

The changes in taste were minimal but I was slowly tricking my body into getting used to less and less sugar. I’m now at half a teaspoon of sugar per cup of tea and if I ever go back to 3 teaspoons it feels completely alien to me and tastes horrible. The same for table salt on my food! So how does consuming fewer calories without sacrificing taste sound? Good? Thought so : )

Imagine cutting calories without having to look around for the best diets or fad diets (which I am firmly against)! This is ideal for most people because you just tweak your existing eating habits rather than change it entirely to a diet that you can’t stomach! Again, you’re far more likely to stick to it too.

Hopefully you can now see the benefits that keeping a food diary can give you. Give it a go for a week and see if it helps. If you’re honest with your food diary it can be a real eye opener and help you to see where you can make immediate, manageable changes. All it takes is a week of quickly writing things down. Well worth it!

A week’s work will light up the path to your long-term goal!

Thanks for reading

Altug

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach (including realistic diet plans and foods!).

See what it’s all about and start to change your physique today HERE

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Click Here to go Back and Read More Nutrition Articles Relating to ‘Food Diary’

Kettlebell Workouts

Altug — Thu, 23 Sep 2010 23:13:16 +0000

Muscle building, fat loss, and conditioning in an exercise all at once? Sound good? I bet it does. Kettlebell workouts and routines can enhance all that and more. Your strength and balance will also increase. Kettlebells have the potential to do so much and increase performance in every aspect – if you’re not using them, you’re missing out.

Russian elite forces have used the Kettlebell for exercises and workouts for years. They are the top choice for them. Kettlebells look like medium sized cannon balls with a handle on the top.

They have the ability to maximize your workout routines ten fold and exercise the entire body, while enhancing movement and muscles. Each routine you do with the Kettlebell will gradually improve and after a while you should see a huge difference in muscle gain/speed/balance/power – whatever you’re training for!

The two handed Kettlebell swing should be the first exercise a beginner should learn. Although simple, the two handed swing will begin to build your leg, abs, and lower back muscles. Three different areas, how can that not be efficient?

So, to begin the two handed swing, you should place your feet shoulder distance. Your toes should also be pointing out forward at about 12 o’clock. Bend your knees and grab your Kettleball. Begin swinging your arms back and forth like a pendulum (it would be best to get correct coaching on technique and NOT attempt this on your own). Do as many as you wish, although sets of 12-15 with rest in between is a good place to start depending on difficulty. Rinse and Repeat.

The greatest point about kettlebell workouts is the fact that you need virtually no equipment besides one or two kettlebells! Can you imagine the options? It’s a hot summers day and all you need to do is take one kettlebell (or 2) to the park and go through your routine! What a breath of fresh air – excuse the pun!

Kettlebell workouts should be used in combination with other exercises. Such as your cardio I.e running, skipping, cycling etc and resistance work such as weights and bodyweight exercises. Really, any small routine with the combination of the kettlebells will give you an intense and efficient work out. Remember to see any kind of performance increases your diet must always be top notch too.

If you want to know more about these fantastic new kettlebell workouts including – Technique, workout plans, video’s, dietary advice and more – check out my favourite online program below.

My Recommended Complete Program for Kettlebell Workouts is Turbulence Training by Craig Ballantyne – The complete program includes workouts, diet plans and much more to help you reach your goals!

Daily Workout Schedules

Altug — Thu, 23 Sep 2010 23:07:48 +0000

If you’re online searching for daily workout schedules, I must truly commend you!

You are well on your way to being one of the 5% of people who ever achieve their fitness goals (These are the stats in the UK anyway).

Alarming statistics, right? So why are daily workout schedules so integral to your success and how do we go about finding some decent ones?

Well, to answer your first question, the simple answer is progression.

Without daily workout schedules there can be no progression and without progression there will be no results!

What reason does your body have to change if you havn’t overloaded and progressed it beyond it’s current capacity? How will you know whether you progressed from your last workout with daily workout schedules?

You won’t…and chances are you’ll fall into that unhappy 95% who don’t achieve their goals!

So, now that we understand how important having daily workout schedules really are, where do we go about finding the best ones?

Ok, you have a few options from here

Search around for some generic, free workouts.

Ok great. You’ve found a workout and it’s free. Hold on, what was it you wanted to achieve? What body type do you have? What are your current fitness levels?

None of these questions are taken into consideration so the schedule may be all wrong for you personally. Best case scenario — You don’t achieve your result. Worst case scenario — You injure yourself!

Hire a personal trainer to keep daily workout schedules for you

Yepp, I know, this sounds like the best option and it probably is! At a cost of £40 an hour (that’s what I charge my clients) though, it’s not always going to be feasible for someone wanting to train 3-4x per week for an hour a time! This could get expensive real quickly!

Not to mention that there are some very hit and miss personal trainers out there if you’re not sure what exactly to look for!

Purchase a complete, online fitness program

Ever thought about this? No?

I certainly wish I had when I was 16 and veturing out into my first gym with dreams of being fit and athletic. I wasted about a year of my gym life without having changed my fitness or appearance one single bit.

You see the problem was, I didn’t have a clue what I was doing. It certainly doesn’t help when there is so much useless information out there too.

When I educated myself was when I really started to see consistent results.

These programs address these issues and give you a blueprint to success. All you need to do is follow it. They contain nutrition plans, daily workout schedules, exercise demonstrations and a 200+ page ebook so you know exactly why and how to follow the plan.

You will also understand your body and be able make the little tweaks that personalize the program for you.

They usually go for around $77 – This is the price of a months gym membership in some places and for the one time investment you receive a lifetime of information but also, more importantly, results.

This for me is easily the best option of the three.

The most popular and respected e-program online is Vince Delmontes No Nonsense Muscle Building and Fat Loss program. I also own a copy of the program and would highly recommend checking it out if you’re serious about your goals.

I hope this article has proved informative and I wish you luck in gaining entry to the elite 5% club!

Thanks for reading

Altug

Click Here to Check Out our Review Centre For the Best Daily Workout Schedules Online

Download our Free Printable Workout Log Here – Please fill out the small survey to keep this site free – Thanks.

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Free Weights Workout Program

Altug — Thu, 23 Sep 2010 22:59:42 +0000

If you’re serious about achieving your goals, whether you want to build muscle, gain strength or burn fat, you’ve probably been told that you will need to head in the direction of a free weights workout program.

Fixed machines are fine for the novice but after the few weeks it takes for your body to adapt to the stimulus, you’re really limited in how much you can achieve. Not to mention that these machines limit your natural range of movement.

You encounter no such problems with free weights and you have a whole heap of progressions that can be made to ensure that your results don’t stop.

The problem is, a free weights workout program is just one small part of achieving your goals.

Another important factor which you hopefully know about is your nutrition. If your nutrition isn’t up to scratch then you will be very frustrated with your lack of progress towards your goal.

Recovery is also all important in your quest to achieve your goal.

If you’re not 100% sure about any of these aspects of training, you’d definitely benefit like I did from a complete online training program that includes workout programs, nutrition plans, exercise databases and a 202 page ebook which educates you so you know exactly what you’re doing.

My personal favourite, and the program I used to make my 8 week transformation was Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Upgrade Package

The frustrating thing with training can be when you’re just starting out and training like a crazed animal only to be frustrated with your results and quit – This nearly happened to me when I was 16 and first started. I had a decent free weights workout program which I followed but didn’t get any results.

If I’d have found out about these online programs when I was 16 I’d have saved myself a lot of time and frustration. I eventually understood how to achieve good results when I became a personal trainer — however, that certification set me back £1600!

Don’t get me wrong, I don’t regret the certification because it allowed me to help so many people achieve their goals and I wouldn’t take that back for the world — but if you want to achieve your goals of muscle building and/or fat loss, you’ll find the best complete free weights workout program to be an online muscle building package.

I found it funny that when I purchased the Vince Delmonte online package, I learnt more than I did about training for muscle building and fat loss than on my certified course — For around 2-3% of the price!

If you’re not interested in becoming a personal trainer, the next best way to achieving your goals quickly is to call upon the experience of a good one. I’ve found Vince to be an awesome trainer and truly a saviour for those who can’t afford a personal trainer but want the same results.

Thanks for reading

Altug

Click Here to Check Out our Review Centre For the Best Free Weights Workout Program Online

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

3day Workout Routine

Altug — Thu, 23 Sep 2010 22:51:12 +0000

This 3day workout routine is based on grouping particular movements together, rather than bodyparts (except for the lower body which there is a day dedicated to)!

For example – The split includes one “Push” day, one “Pull” day and one “Lower Body” day.

The theory of this workout is that you are giving your smaller synergist muscles enough time (a full week or so) to recover before pounding them again.

Some workouts will have you doing back and triceps one day – Then chest and biceps on another. The theory being that the smaller muscle groups are being hammered too often to recover. (i.e. Biceps get worked hard on back and chest day with a routine like this)

Remember that in fitness, there is no real wrong or right (unless it is unsafe!) and workouts effectiveness depends on people individually!

Give this 3day workout routine a shot – You should be changing your routine every 4-6 weeks as your body will have adapted to your current workout by then.

Before proceeding to download your 3day workout routine, remember that doing the same workout forever does not work.

If you want an effective and permanent blueprint to help you build muscle fast, I’d highly recommend checking out Vince Delmontes No Nonsense Muscle Building

The programs you get here will last you forever because they are “periodized” meaning that they can be constantly changed to keep you building musce.

Vince has built a reputation as the “Skinny Guy Saviour” and it’s not hard to see why after checking out this program.

If you want a full review of this program, please check out my thorough review of the Vince Delmonte Ebook Package

Below is your 3day workout routine – Here are some pointers before you get started :

This is a fairly high volume workout – So is recommended for intermediates

Most exercises are big compound movements to make the most of your limited time

Train your abs once or twice a week maximum with this workout (Your core will be getting a lot of work during the big lifts anyway!)

Give yourself at least a day recovery in between sessions. (Easily done with this 3day workout routine)

Look after your nutrition and eat a high protein diet or you will NOT see any muscle gains!

3day Workout Routine

Pull – Push – Legs

PULL
Wide Grip Pull-ups/ Lat Pulldowns

4 sets

8-12 reps

Deadlifts

4 sets

8-12 reps

Dumbell Bent Over Rows

4 sets

8-12 reps

each side

Seated Cable Rows

4 sets

8-12 reps

Barbell Bicep Curls

3 sets

8-12 reps

Hammer Curls

3 sets

8-12 reps

PUSH

Bench Press

4 sets

8-12 reps

Incline Dumbell Press

4 sets

8-12 reps

Dumbell Shoulder Press

4 sets

8-12 reps

Close Grip Bench Press

4 sets

8-12 reps

Tricep Dips

4 sets

8-12 reps

LEGS

Squats

4 sets

8-12 reps

Static Lunges/Split Squats

4 sets

8-12 reps each leg

Leg extensions

4 sets

10-12 reps

Leg curls

4 sets

10-12 reps

Calf Raises
4 Sets
12-15 reps

Click Here For A Free Printable Workout Log Version of This Workout

Once you’ve finished with the push/pull 3day workout routine click here to head back to view other Muscle Building Workouts

4-day Volume Training Program

Altug — Thu, 23 Sep 2010 22:35:46 +0000

Click here for the printer friendly version of this workout

This is a 4 day, basic volume training program to be incorporated into a periodization program for 4-8 weeks. This particular period is for muscle growth. (After which you may want to train for strength, endurance, power etc before coming back to muscle growth for even better results)

The rep ranges in this free workout plan are mostly from 10-12 reps per set, which is considered an optimal muscle building range by many who use volume training.

The intensity is to be kept similar from set 1 all the way to set 4. So you will need to select a weight that feels challenging but can be performed with good technique for 10-12 reps for every set.

Keep your rest period honest to measure your progress more accurately.

Progressions include – Higher number of sets, less rest period between sets, higher weight or more repetitions.

As always, remember to warm up for at least 5-10 minutes prior to starting the main component of your workout to ensure your muscles are ready for the task at hand. This can be done on a piece of cardio or by going through the motions of the main workout at a very light intensity.

Tailor this volume training workout to suit yourself. This is a basic guideline that includes the core principles of volume training but you can make adjustments as long as you don’t deviate too far from the program.

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey and avoiding the common mistakes – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

DAY 1 – Monday

BODYPART

EXERCISE

SETS
REPS REST

Chest Flat Bench Press 3-5 sets 10-12 60-120 secs

Incline Dumbell Press 3-5 sets 10-12 60-120 secs

Dumbell Flyes 3-4 sets 10-12 60-120 secs

Cable Crossovers 3-4 sets 10-12 60-120 secs

Triceps Close Grip Bench Press 3-4 sets 10-12 60-90 secs

Skull Crushers 2-4 sets 10-12 60-90 secs

Cable Pushdowns 2-4 sets 10-12 60-90 secs

(stretches) Stretch all muscle groups that were worked on day 1 1-2 Hold 20-30 secs

DAY 2 – Wednesday

BODYPART

EXERCISE

SETS
REPS REST

Legs Squats 4-5 sets 10-12 60-180 secs

Leg Press 4-5 sets 10-12 60-180 secs

Romanian Deadlift/ Machine Hamstring Curls 3-4 sets 10-12 60-120 secs

Leg Extensions 3-4 sets 10-12 60-120 secs

Seated Calf Raises 3-4 sets 10-15 60-120 secs

(stretches) Stretch all muscle groups that were worked on day 2 1-2 Hold 20-30 secs

DAY 3 – Thursday

BODYPART

EXERCISE

SETS
REPS REST

Shoulders/Traps Military Press or Behind the Neck Press 4-5 sets 10-12 60-120 secs

Seated Dumbell Shoulder Press 3-5 sets 10-12 60-120 secs

Upright Rows 3-4 sets 10-12 60-120 secs

Lateral Raises 3-4 sets 10-12 60-120 secs

Front Raises 3-4 sets 8-12 60-120 secs

Abs Ab Crunches 2-4 sets 12-20 30-90 secs

Oblique Crunches 2-4 sets 12-20 30-90 secs

Legs-Raised Crunches 2-4 sets 12-20 30-90 secs

(stretches) Stretch all muscle groups that were worked on day 3 1-2 Hold 20-30 secs

DAY 4 – Saturday

BODYPART

EXERCISE

SETS
REPS REST

Back Wide Grip Pull-ups 4-5 sets 10-12 60-180 secs

Deadlifts 4-5 sets 10-12 60-180 secs

Bent Over Barbell Rows 3-4 sets 10-12 60-120 secs

Seated Cable Rows 3-4 sets 10-12 60-120 secs

Biceps Bicep Curls (barbell) 3-4 sets 10-12 60-90 secs

Seated Dumbell Curls 2-4 sets 10-12 60-90 secs

Preacher Curls 2-4 sets 10-12 60-90 secs

(stretches) Stretch all muscle groups that were worked on day 4 1-2 Hold 20-30 secs

Click here for the printer friendly version of this volume training program

Click to go back for more muscle building workouts

Free Workout Plan – Intermediate 3-day HIT Training

Altug — Thu, 23 Sep 2010 22:16:51 +0000

Click Here For The Free Printable Workout Log Version of This Workout Plan

This is an intermediate to advanced, split routine HIT training program for a trainee who is looking to train two times a week. This free workout plan is based on the progressive overload principle where you are trying to beat your previous intensity for each exercise in the following weeks workout. i.e increase weight, increase reps etc which will be required for muscle growth.

NOTES + TIPS

Try and keep your rest period honest. If you don’t keep track of your rest period you’ll not get an accurate representation of your intensity and progression.

Some would recommend a 4-8 rep range with all working sets. That works too but if you’re just starting it may be dangerous for you to be lifting a weight that’s heavy enough to do 4-8 reps with. 8-12 reps will get you used to the feeling whilst building muscle and avoiding injury. A progression may be to change your rep ranges to 4-8 reps.

Warm up sets should be lighter, with more repetitions and at a faster tempo. Do not go anywhere near muscular failure. Your set should feel like you could have done another 5-10 reps.

Go to muscular failure on your working sets (failure = not being able to perform one more positive repetition)

Beginners – Do 2 working sets to get used to how it should feel going to muscular failure. The tempo for your working set should be more controlled. More explosive on the positive – slower on the negative portion. E.G – Bench Press’ positive movement is when you push the bar up. Negative is when the bar is on its way down to your chest.

Intermediates – Once you know how muscular failure feels 1 working set is enough.

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey while avoiding costly mistakes – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

If you’re not sure about any exercises please ask a trainer at your gym.

Click Here For Printer Friendly Version of This Free Workout Plan

DAY 1 – Monday

BODYPART

EXERCISE

SETS
REPS REST

Chest Flat Bench Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins

Incline Dumbell Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins

Triceps Close Grip Bench Press 2-4 sets (1-2 W.U sets and 1-2x Working sets) 8-12 2 mins

Skull Crushers 2-4 sets (1-2x W.U and 1-2x Working sets) 8-12 2 mins

Core Ab Curls 2 sets (2x Working sets) 15 2 mins

Back Raises 2 sets (2x Working sets) 15 2 mins

(stretches) Stretch all muscle groups that were worked on day 1 Hold 20-30 secs

DAY 2 – Wednesday

BODYPART

EXERCISE

SETS
REPS REST

Back Wide Grip Pull-ups/Lat Pulldowns 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) 8-12 2 mins

Deadlifts 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins

Barbell Bent Over Row 2-3 sets (1-2x warm up 1 x Working Set) 8-12 2 mins

Biceps Bicep Curls (barbell) 2-4 sets (1-2x warm up 1-2x Working sets) 8-12 2 mins

(stretches) Stretch all muscle groups that were worked on day 2 Hold 20-30secs

DAY 3 – Friday

BODYPART

EXERCISE

SETS
REPS REST

Legs Squats or Leg Press 4 sets (2x Warm up 2x Working) 8-12 2 mins

Romanian Deadlift 4 sets (2x Warm up 2 x Working) 8-12 2 mins

Seated Calf Raises 3-4 sets (2 x Warm up 1-2 Working) 8-12 2 mins

Shoulders Dumbell or Barbell Press 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins

Upright Rows 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins

Core Ab Curls 2 sets (2x Working sets) 15 2 mins

Back Raises 2 sets (2x Working sets) 15 2 mins

(stretches) Stretch all muscle groups that were worked on day 3 Hold 20-30 secs

Click Here For Printer Friendly Version of This Free Workout Plan

Free Workout Plan – Beginners 2-day HIT Training

Altug — Thu, 23 Sep 2010 21:59:34 +0000

Click Here For The Free Printable Workout Log Version of This Workout Plan

This is a beginners HIT program for a trainee who is looking to train two times a week. This workout is based on the progressive overload principle where you are trying to beat your intensity for each exercise with every workout. i.e increase weight, increase reps etc which will be required for muscle growth.

NOTES + TIPS

Try and keep your rest period honest. If you don’t keep track of your rest period you’ll not get an accurate representation of your intensity and progression.

Some would recommend a 4-8 rep range with all working sets. That works too but if you’re just starting it may be dangerous for you to be lifting a weight that’s heavy enough to do 4-8 reps with. 8-12 reps will get you used to the feeling whilst building muscle and avoiding injury. A progression may be to change your rep ranges to 4-8 reps.

Warm up sets should be lighter, with more repetitions and at a faster tempo. Do not go anywhere near muscular failure. Your set should feel like you could have done another 5-10 reps.

Go to muscular failure on your working sets (failure = not being able to perform one more positive repetition)

Beginners – Do 2 working sets to get used to how it should feel going to muscular failure. The tempo for your working set should be more controlled. More explosive on the positive – slower on the negative portion. E.G – Bench Press’ positive movement is when you push the bar up. Negative is when the bar is on its way down to your chest.

Intermediates – Once you know how muscular failure feels 1 working set is enough.

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey the right way and avoid mistakes – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

If you’re not sure about any exercises please ask a trainer at your gym.

Click Here For Printer Friendly Version of This Free Workout Plan

DAY 1 – Monday

BODYPART

EXERCISE

SETS
REPS REST

Chest Flat Bench Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins

Incline Dumbell Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins

Shoulders Seated Dumbell Shoulder Press 3-4 sets (2x W.U and 2x Working sets) 8-12 2 mins

Upright Rows 3-4 sets (2x W.U and 2x Working sets) 8-12 2 mins

Triceps Close Grip Bench Press 2-4 sets (1-2 W.U sets and 1-2x Working sets) 8-12 2 mins

(stretches) Stretch all muscle groups that were worked on day 1

DAY 2 – Thursday

BODYPART

EXERCISE

SETS
REPS REST

Legs Squats or Leg Press 4 sets (2x Warm up 2x Working) 8-12 2 mins

Machine Hamstring Curls 4 sets (2x Warm up 2 x Working) 8-12 2 mins

Seated Calf Raises 3-4 sets (2 x Warm up 1-2 Working) 8-12 2 mins

Back Wide Grip Pull-ups 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) 8-12 2 mins

Deadlifts 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins

Biceps Bicep Curls (barbell) 2-4 sets (1-2x warm up 1-2x Working sets) 8-12 2 mins

(stretches) Stretch all muscle groups that were worked on day 2

Click Here For Printer Friendly Version of This Free Workout Plan

Volume Training – VT Training

Altug — Thu, 23 Sep 2010 21:43:47 +0000

What is Volume Training?

Volume training (or VT) is weight training with many sets per exercise and/or muscle group. VT can range from around 3-10 sets per exercise and around 10-40 sets per muscle group! The training frequency is normally higher than HIT training as well. (commonly 3-6 days a week for VT compared with around 2-4 days for HIT

How does VT Work?

VT advocates feel that the ‘one working set’ approach by HIT isn’t enough to stimulate strength or muscle gains for the intermediate or advanced trainees.

Volume Trainers use different training cycles specific to gains in a single department – Muscle mass, endurance, strength, power etc. Once the improvements in that department start to plateau, the cycle is changed (if done properly) to focus on improving something else. E.G. Going from a strength phase to a hypertrophy (muscle gain) phase.

What Does a Volume Training Pogram Consist of??

VT training programs vary wildly depending on what phase the trainee is in. It can vary from moderate intensity to low intensity. High repetitions to low repetitions. Amount of sets performed, amount of weight lifted…you get the point!

It is all dependant on what the user is specifically training for in that phase. Specific training phases can last from 4-12 weeks (A plateau is usually an indication that the training phase must be changed rather than a set time period). These phases are called mesocycles and all lead up to your long term goal which is called a macrocycle (so if you were training for the olympics, your 4 year training plan is the macrocycle and is broken down further into smaller stages – mesocycles)

HIT Training or VT Training?

This is the million dollar question. If you look in all of the bodybuilding magazines you will see volume training preached all day long and all of the sample programmes found inside these mags will be based around volume training. However, it mustn’t be forgotten that all of the professional bodybuilders who are recommending these workouts are on steroids which speeds up their recovery and therefore allows them to train more frequently and with more sets.

I personally feel it is much smarter and more effective for the average person to use HIT (or at least a toned down version of the pro bodybuilders workouts) because using too much volume can lead to overtraining and stagnation.

Many people (myself included) have even succesfully combined the two theories in their training. There are studies supporting both HIT and Volume. I have seen people achieve results with both types of programs so ultimately it will be your experience that will be the deciding factor as to what works best!!

Example Advocates of VT training

Arnold Schwarzenegger – Former IFBB Champion

Lee Haney – Former IFBB Champion

Pros of Volume Training

Periodization – it’s harder to plateau on VT training because you can keep changing the phases. Where as if you plateau on HIT it’s difficult to know where to go.

Variation – May be easier to stay motivated and stimulated due to the regular change of phases.

May work better for certain body types than HIT

Cons of VT Training

More likely to burn out and overtrain resulting in no progress (depends on the program and the trainee)

Normally not very time efficient

The frequency of training sessions is usually much greater than HIT

In conclusion I’m going to say the same thing I said for HIT. It’s up to you to try VT and form an opinion for yourself. Try it and find out if it works for you. There’s going to be a lot of trial and error for the first few months and even years before you actually find a suitable muscle building workout for you. Even then you’ll plateau and need to change things up!

The best thing I can suggest to you is to pick up a complete muscle building program which will get you started as quickly as possible and ensure that you avoid any crucial mistakes when trying to build muscle. You can check them out in the Muscle Building Reviews <== Here

Click Here For A Volume Training Free Workout Plan and Routine

Click to Visit the Muscle Building Tips Section and Make the Most Out of Volume Training

HIT Training – High Intensity Training

Altug — Thu, 23 Sep 2010 21:21:53 +0000

What is HIT Training?

HIT stands for High Intensity Training (not to be confused with HIIT – High Intensity Interval Training). This is a training method which applies to weight lifting. The aim is to build muscle fast in the least amount of time with maximal effort, hence HIT – High Intensity Training. Most HIT programs have very few working sets (one, maybe two sets maximum!) per exercise, sometimes per bodypart!

How does HIT Training Work?

HIT works using the theory that you can build muscle with only one or two working sets as long as it surpasses the workload from your previous workout. It also works by allowing your body parts optimum recovery time between workouts so that they can progress and get bigger. Mike Mentzer, the bodybuilder who made HIT training popular used to train some of his bodyparts once every nine days! Many trainees do not go to these extremes but you get the point. With HIT training less is more.

Is HIT Effective?

This seems to be down to personal preference. There are some that prefer volume training with many more sets per bodypart. Both methods have been proven to be effective depending on the person and what kind of genetics you have. Personally for me, HIT definitely helped me to build muscle fast. I would recommend it for all trainees but especially beginners to intermediates and people who don’t gain muscle easily due to having a fast metabolism.

What Does a Standard HIT Program Consist Of?

There are usually two types of HIT program. One type is the popular 3 or 4 day split where the body is split into parts and you end up training each part directly only once in that week. Then you repeat the cycle from week to week.

I’ve also used a 2 day body part split where you do half of your bodyparts in one day and then the other half on day 2. You can still train 3 or 4 times a week by simply rotating the two days. The theory behind this type of workout is that your body parts get two growth periods in a week rather than one growth period a week. Some may not refer to this type of program as HIT but the principles remain the same (only 1 to 2 working sets per bodypart)

If you want a complete program that includes HIT workouts I’d highly recommend grabbing a muscle building program to speed up your muscle building journey and avoid making the crucial mistakes – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only workouts but nutrition, theory and much more with which you can build muscle fast. Click Here to check it out now

Click Here For Sample HIT Workouts

HIT Training or Volume Training?

This is the million dollar question. If you look in all of the bodybuilding magazines you will see volume training preached all day long and all of the sample programmes found inside these mags will be based around volume training.

However, it mustn’t be forgotten that all of the professional bodybuilders who are recommending these workouts are on steroids which speeds up their recovery and therefore allows them to train more frequently and with more sets. I personally feel it is much smarter and more effective for the average person to use HIT (or at least a toned down version of the pro bodybuilders workouts) because using too much volume can lead to overtraining and stagnation.

Many people (myself included) have even succesfully combined the two theories in their training. There are studies supporting both HIT and Volume. I have seen people achieve results with both types of programs so ultimately it will be your experience that will be the deciding factor as to what works best!

Advocates of HIT

Dorian Yates – Former IFBB Champion

Mike Mentzer – Former IFBB Pro

Pros of HIT Training

Very time efficient. HIT rarely lasts over an hour

Can use maximum intensity for all of your working sets

Easy to measure progress

Less likely to burn out and overtrain

Cons of HIT Training

Some individuals may not respond to HIT as well as volume training

If you lose focus on your one muscle building set and it lacks the intensity needed to progress you’ll have to wait another week to try again

May always need to be done with a spotter or a training partner to avoid injury when you’re doing big lifts like squats or bench presses. You’ll be lifting to your maximum intensity so it is safer to have someone there.

Conclusion on HIT Training

In conclusion, it’s up to you to try HIT and form an opinion yourself. You must find out and do whatever works best for your body type but HIT does have a proven track record and comes highly recommended by me on LoseWeightBuildMuscles.com

Click to Visit the Muscle Building Tips Section and Make the Most Out of Your HIT Training

Click For HIT Workouts

Vince Delmonte Review – No Nonsense Muscle Building

Altug — Thu, 23 Sep 2010 21:12:14 +0000

So your looking for a review of Vince Delmonte’s Ebook – No Nonsense Muscle Building?

Well I just wanna let you know from the get-go, I’m going to cut through most of the other crap you’ve probably read about it already and give you the facts in this Vince Delmonte review…

It’s a FACT: As you probably know, it is damn near impossible to get an honest review online these days as the only thing these so-called reviewers and “fitness experts” are interested in is trying to get
their commissions when you buy the product…

TRUTH IS: If you’re trying to find an unbiased review online in recent times then I wish you all the luck in the world because it
seems like these days all people are trying to do is get you to buy the product so they make
their commission instead of giving you an honest and insightful review (like they should be doing!) to help you make up your mind…

I’m not looking to sell, sell, sell all the time – I don’t like it, I had a sales job when I was younger and lasted 30 minutes into my 1st day!!
so I’m just going to lay it out on the table for you exactly as it is….

What is the Vince Delmonte Ebook – No Nonsense Muscle Building Program?

I’m not sure if you remember but the original Vince Delmonte No Nonsense Muscle Building Program was first released in 2006 and became a HUGE
success in a field that was considered to be saturated…

Click here if you want to skip this review and check out the No Nonsense Muscle Building Program now

Why is it a success? It has sold hundreds of thousands of copies and ranks the number 1 muscle building program online.

To be honest, all that could mean is that it has a strong marketing campaign behind it and have a ton people promoting it!

Before I go to buy ANY product I always find out for myself what the persons track record and reputation has been like in the past…

Was the Vince Delmonte Ebook – No Nonsense Muscle Building Program a good program back in 2006 when it was first released?

The answer is certainly yes but it wasn’t the be all and end all of muscle building programs – there wasn’t anything really revolutionary in that product…

To be honest it was common information…

What impressed me with it back then was the whole “blueprint” style the program was written in.

I had to take my hat off to Vince Delmonte in that respect – He released a program that wasn’t necessarily ground-breaking at the time but the way he taught it made it very easy to follow and implement to see fast results.

It really did take you by the hand and lead you through some complicated aspects of muscle building with ease..

Getting back to the original question and that is what is the latest version of No Nonsense Muscle Building like?

First of all, let me just say that I have been through the entire product so I’m not about to just spout a bunch of Bulls**t to you!

I’m going to take you through each part in detail so that you can make an informed choice about whether this program is for you..

What do you get?

Well that will depend what version you go for. You can go for the basic package or the full package (pictured above). Basically the full package also includes a fat loss program as well as a muscle building program with a few extra bonuses.

Either way you get :

A detailed 200+ page muscle building manual

58 week program (29 weeks beginner/intermediate and 29 weeks advanced)

A Video DVD version of the entire program

84 Day Meal Plans (IMPORTANT!)

Virtual Exercise Demonstrator

Too many other bonuses to mention!

The Good, The Bad and the Ugly

Compared to the first release in 2006, this program is far superior and the content has been updated and ramped up massively.

It’s still not revolutionary information (such a thing doesn’t exist in muscle building) and if you are looking for a magic pill or quick fix with zero work then this program probably isn’t for you..(and neither is muscle building!)

Quite simply because if you don’t commit time to what is taught in the program..you just won’t see results…

However, if you have decided to dedicate some time to your goal of muscle building then read on because the No Nonsense Muscle Building program could turbo charge your muscle gain..

The basic aim of this Vince Delmonte ebook program is to help provide you with
the training and information that is needed to build 40lbs of muscle on your frame in a short 6 months…

Don’t buy into the sales hype, because you won’t put on 40lbs of muscle in 6 months..You may put on 40lbs in 6 months but it won’t ALL be muscle. As putting on a bit of fat in a bulking phase is to be expected..(You can get rid of it later)

However if you follow what Vince says in his program and use the tools Vince Delmonte provides then I do believe you could definitely build between 10-30lbs of muscle in a short space of time (especially if you haven’t trained much before) but 40lbs of muscle will take you a bit longer.

I’m not saying gaining 40lbs can’t be done because it can, but it’s not a realistic goal for such a short time.

I’ve experimented with techniques out of the program and have recently gone from 176lbs to 194lbs in about 4 months.

So that’s 18lbs – Like I said I’m not here to Bulls**t you. When I say 10-30lbs is possible I mean it but to gain 40lbs will take longer!

Click Here if you want to skip the rest of this review and check out Vince Delmonte’s No Nonsense Muscle Building Program Now

Some of the cool things you’ll be taught are :

Building more muscle spending less TIME in the gym!

Why copying the magazines will KILL your muscle gains

How to calculate your daily calorie needs and what foods to eat to build muscle fastest

All in all the program covers tons of information that I go into in more detail further down this page if you are interested.

In short the no nonsense muscle building program shows you how to build muscle using :

Specialised workouts for your body-type

Exact meal plans for your exact calorie requirements

Exact exercises to build muscle effectively

Calorie Calculators

Video Workouts so you can see exactly what you’re supposed to do

To keep my conclusion short the Vince Delmonte ebook, muscle building program is a blueprint to build muscle, and it is up to you to follow that
blueprint. What you learn is not going to instantly make you massive as nobody can be big “instantly” – the body doesn’t work that way.

But, in my humble opinion I honestly think that anybody who sticks to the plan that is laid out in front of them will build muscle with the no nonsense muscle building program, no matter who you are.

Don’t ask me to make any claim as to how much muscle exactly you will build as I don’t know you or your body-type and it’s just not me to be one of those “hype” people.

Click Here if you want to skip the details of the program and check out Vince Delmonte’s No Nonsense Muscle Building Program Now

CONTENTS

Features of the Ebook

Introduction

Main Ebook Review

Summary – Pro’s and Con’s

Review of Bonuses

Final Thoughts and Conclusion

Welcome to my ‘No Nonsense’, honest review of this popular muscle building E-book by Vince Delmonte. Let’s turn the heat up on this muscle building E-book and see how it fares.

Before we begin, I just want to make you aware that this review is very thorough and I recommend that you read it fully but you may use the content table above to skip to particular points that you are most interested in.

Features of the No Nonsense Muscle Building and Fat Loss E-book

215 page No Nonsense Muscle Building Ebook and Womens No Nonsense Body Shaping Ebook by Vince Delmonte

PRICE – $77 or $127 for Deluxe version with more bonuses

Bonuses – LOTS with each package (See below for specific bonuses)

Lifetime E-Book Updates (Free)

8 Week Money Back Guarantee (No quibble, no reason required)

Product Support Via Email

BASIC PACKAGE – Bonus Features

The Beginner-Intermediate 29 Week Step-By-Step Intensive Workout Program

The Advanced 29 Week Step-By-Step Max Power Workout Program

Upside Down Training Program (Corrective training for poor posture, Weak core muscles, Underdeveloped body parts, Minimal flexibility, Previous injuries, Shoulder instability, Imbalances from left to right, Poor heart and lung strength)

84 Day HEALTHY Meal Plans: The Hardgainers Secret Weapon

The Insane Virtual Exercise Demonstrator! (Database massively packed with more than 100 fully animated exercises)

The Metabolic Growth Calculator

The Supplement Watch Files: Vince’s Personally Reviewed Nutritionals Collection

The Exclusive Unforgivable Sins MP3 Audio Expose

Instant 24/7 Fitness Coach

*NEW UPDATE* No Nonsense Muscle Building DVD

DELUXE PACKAGE – Bonus Features

All of the above plus..

No Nonsense Fat Cutting EBook (Men and Womens version)

Complete set of CHEAP mass meal plans. 84 day eating plans ranging from 2,500 calories to 5,500.

Complete set of VEGGIE mass meal plans. Three different 84 day plans ranging from 2,000 to 4,000 calories.

3 Months 100% Unlimited Email Coaching (by Vince personally)

Reserved Seat To No Nonsense Muscle Building Members Zone – the Internet’s premier muscle community

Well, I think we can all agree that’s a pretty impressive list of features from critically acclaimed author Vince Delmonte. He claims to be able to help you build muscle fast or lose weight fast (when I say lose weight I mean good weight in the form of fat) – Does his book live up to these claims? I’ve found out for you..

Ok the first thing you’ll notice when you head on over to the Vince Delmonte Muscle Building ebook main page (Click Here to Check it Out) is that it looks like something straight off of those shopping channels on cable tv. It’s very infomercial-ish. This sent alarm bells ringing at first but you’ll notice nearly all sites selling things are like this.

I’ve learned in 7 years being in the business that a lot of people respond emotionally to ‘visual’ stimuli and powerful language to help them make a life changing decision. Vince Delmonte’s site caters for these people. If you’re not a visual person, just ignore the structure of the page and take the information that is useful to you. Disregard what is not.

My first task was to get a hold of a copy to review so I emailed him with proof of my credentials (my Register of Exercise Professionals membership number) and also proof of my review website. So the first test was obviously contact and communication. How quickly and helpfully would he make it? Within 48 hours Vince replied gladly giving me access to the book for review.

48 hours is pretty darn quick considering he must get tons of questions per day regarding his muscle building ebook.

So Vince Delmonte has started well. I got the ebook and all of the bonuses that come with it. I must say it is quite a comprehensive package and beginners may feel overwhelmed slightly. Don’t be. Just start with the No Nonsense muscle building ebook (Or No Nonsense Muscle Shaping if you’re a woman) and work your way down the bonuses.

I’ll also be reviewing it in this order – So to kick things off let’s start with the main book..

No Nonsense Muscle Building Ebook Review – Main Book

To be honest before I even clicked open this 215 page ebook I got ready to pick it apart. I’ve been on many personal coaching/self development courses and learned about succesfully coaching people into achieving their goals (Something that only 1% of customers of U.K gyms are currently achieving!) and I was absolutely certain that every ebook out there would skip this detrimental aspect of fitness – Motivation and Behaviour Change!

CHAPTER 1

To my surprise Vince addresses this important aspect almost instantly all throughout chapter 1. (Bit of an ego knock for me, I thought the skill of personal development was rare!) This chapter is an excellent and important opener. It’s probably controversial of me to say this – but this section is worth more to you than the entire technical side of the ebook (which is fantastic so that’s saying a lot). A great emphasis on goal setting and setting SMART goals makes this a must-read chapter.

CHAPTER 2

A chapter about gym myths and common misconceptions. Perhaps could have been placed further towards the end of the book but does a good job of clearing your mind of any misconceptions you have already about training (if any)

CHAPTER 3

This chapter is about the principles of building muscle and how it all works. Vince does a great job of explaining the principles in detail but broken down so that it is easy for somebody new to exercise to understand too. You’ll be knowledgable in no time.

CHAPTER 4

Recovery Methods – Another solid chapter about one of the most important things that people often overlook – Recovery! Vince Delmonte tells you how to increase your recovery speed and why it is so important. All of his methods make sense too. Great chapter.

CHAPTER 5

Chapter about the different hormones in your body and how you can maximise them for muscle gain.

Whether you like it or not this section does get a little scientific but Vince tries to keep it as simple as possible. The information here is useful but some hormones were not essential to learn about for the beginner in my opinion. However, if you’re like me (and chances are if you’re reading this you are) then you like to be educated and you won’t have a problem with it.

CHAPTER 6

All about fat burning, in particular cardiovascular training. Some more science involved in this section and Vince compares high intensity interval training with low intensity cardio. Seems contradictory in parts but he explains what he means to avoid confusion. Another good chapter concluded with sample cardio workouts to try out.

CHAPTER 7

This is a BIG chapter and rightly so! It is dedicated to the all important aspect of nutrition. Vince Delmonte pulls out all the stops in this section and seemingly doesn’t leave anything out. Even gives sample smoothie recipe’s in this section.

If I had to pick one gripe it’s that I feel his recomended amount of calories to be consumed MIGHT be too high and initially unrealistic for some but it will DEFINITELY build muscle fast. A very important and well written chapter overall

CHAPTER 8

On to supplements. A very controversial area where everybody has an opinion. Vince Delmonte doesn’t dwell too long on supplements (and rightly so). He just lets you in on a few secrets of the companies and gives you the bare essential supplements that will actually make a difference to your body and training. Doesn’t go into as much detail as Sean Nalewanyj muscle building ebook but they both share the same philosophy on supplements. A solid chapter.

CHAPTER 9

A short but important chapter about preventing injury. Vince gives tips on how to avoid them and touches on flexibility training to keep your body in good posture.

CHAPTER 10

Well i’m pretty impressed so far with what i’ve read considering I’m fussy and expected to be able to pick this book to pieces. Vince Delmonte seems to be a complete professional and hasn’t made one false claim so far in this book.

In the final chapter everything is put together and you get to see the workouts that Vince has set out for you. (whether you’re a beginner, intermediate or advanced he has a programme for you).

Some of you will start with different workouts and Vince helps you to determine where to start. Other than that he drills home his principles again which you need to follow for your success and new body. A fantastic and well-detailed end to a great book. Thouroughly impressed.

If You Still Have Questions About The Book Click Here for FAQ’s

Or….If You’re Ready to Start Building Your Dream Physique Click Here NOW

SUMMARY – Pro’s and Con’s

PRO’s

Very detailed Book – Good blend of science and simple, easy to understand terminology.

An entire chapter dedicated to smart goal setting. People normally pay life coaches about $600 an hour for this information because it has such a big impact on achieving your goals and keeping you on track. If you can make this work for you it’s a fantastic return on your investment.

So MUCH content! Every aspect covered to be honest, You’ll never need another book again. (unless something groundbreaking happens but even then you’re covered because Vince gives you free updates to the book FOR LIFE!)

Friendly Writing Style – You can really relate to Vince Delmonte. He was a skinny guy just like us after all and that really comes across in his charismatic writing style. Just don’t expect any sugar coating!

Great Support – Vince gives great support and gets back to you PERSONALLY within 48 hours. Sometimes 72 on the weekends but it is always a personal response which shows a lot of integrity.

Fantastic Value – $77 or (Â£37.99 GBP) is unbelievable value for money considering what you get! A 215 page ebook full of the right information. Not to mention all the bonuses you get (reviews below) which add so much! There is literally nothing left to the imagination. $77 or $127 for the deluxe version (with an added fat loss ebook and 1 on 1 email coaching by Vince!) is no money at all to get the body you want and improve your lifestyle. You couldn’t get a months membership to most gyms where I live for that price.

CON’s

Can be a lot of information to take in for a beginner. (not necessarily a con but it will just take up a lot of reading time. The end results will be worth it)

Some of his information occasionally seems contradictory but he always has a valid explanation. He clears it up well but beginners may get confused at first.

Not only do you get this amazingly effective and detailed ebook, Vince also chucks in 1 or 15 bonuses to sweeten the deal!

So if you’re looking at the basic package, the total amount of products you will recieve looks something like this….

Sure, this looks impressive but are these bonuses just useless filler or things of actual value to compliment the ebook and your efforts to get the body you want? First we review the basic package bonuses..

BONUS REVIEWS – Basic Package Bonuses

29 WEEK INTENSIVE WORKOUT PROGRAMMES – BEGINNER/INTERMEDIATE + ADVANCED

This is a great bonus from Vince Delmonte. He puts all of your workouts on to a logging system where you can print, log and store all of your workouts. May take you about half an hour to get used to it but it’s a great tool for progression.

9 out of 10

UPSIDE DOWN TRAINING

A very important and unique bonus about postural imbalances or any other common weaknesses that people has. The ‘Core Strength’ section doesn’t include lower back or inner core exercises though which is a little dissapointing. Altogether a very valuable bonus.

8 out of 10

RECOMENDED SUPPLEMENTS

Nothing groundbreaking here. Just simple, effective information about Supplements. Vince doesn’t go into so much detail here because he places more of his efforts on teaching you the more important parts of training. Supplements will give make a 5-10% difference to you MAXIMUM.

6 out of 10

HEALTHY MASS MEAL PLANS

Superb bonus. 84 days worth of meal plans. Who said keeping a clean diet was boring? Vince Delmonte proves otherwise. Priceless bonus worth more on its own than the $77 you pay for everything in my opinion.

10 out of 10

*If you upgrade to the DELUXE package you get 2 other 84 day plans too! A vegeterian plan and a ‘cheap’ mass plan. All for an extra $30. Not bad at all, that’s 252 days worth of meal plans!*

24/7 FITNESS COACH

Isn’t quite as good as it sounds. It’s more of a FAQ section. It is pretty vast though in all fairness and if you don’t find an answer to your questions Vince’s support is great anyway.

6 out of 10

*Upgrade to the DELUXE version and you get 3 months of unlimited email coaching from Vince. This is absolutely amazing value because he has great life coaching skills demonstrated in his ebook and that is more important than any of the fitness knowledge he possesses. You can have all the knowledge in the world but if you can’t apply it you’ll fail and that’s where life coaching is priceless. Highly recommended*

VIRTUAL EXERCISE DEMONSTRATOR

This is the animated exercise database. I would have prefered videos demonstrating the exercises because the animations are made of 3 or 4 frames which can sometimes look jerky and may lead to the wrong technique being used by viewers. It is still a huge database of exercises though and you can always ask a trainer at the gym or search for videos about technique.

7 out of 10

UNFORGIVABLE SINS AUDIO MP3

Good bonus – does exactly what it says. A report on things you shouldn’t do if you’re looking to build muscle fast or lose weight fast. It’s a non essential bonus as you have enough do’s and dont’s in the ebook but check it out if you’re interested and prefer to listen rather than read.

6 out of 10

*NEW UPDATE* SEPTEMBER 08

NO NONSENSE MUSCLE BUILDING DVD

Vince has just added a 4 hour long DVD into the package!(By the way he doesn’t literally send you a DVD. They are videos that you can download and burn to DVD if you wish) I have watched bits of it and seems as though it’s just like a video version of his book which is good news for those of you that are more visual learners. He also goes through his workouts so you have in mind what yours should be like.

A great value bonus and proof that Vince Delmonte does indeed continuously update his muscle building ebook so you continue to get value from your investment long after you’ve paid.

9 out of 10

BONUS REVIEWS – Deluxe Package Bonuses

If you go for the Deluxe Package, the total amount of products you will recieve looks something like this..

With the Deluxe Package you also get..

MEN AND WOMENS NO NONSENSE FAT CUTTING EBOOK

This is the most significant addition and validates going for the deluxe package all on its own! The addition of this fat loss ebook pretty much completes the package.

With this book you will have the knowledge to build muscle fast but then when you want to shed the fat and show off your hard work, this book will help you to lose weight fast. An awesome 60 page ebook that will help when you’re ready to get those six pack abs out! The womens version isn’t much different to the mens but that’s because the training principles remain very similar. Great book with solid content.

9 out of 10

84 DAY CHEAP MEAL PLANS AND VEGETARIAN MEAL PLANS

Another bonus that is a steal at only $30 more. These meal plans pay for themselves due to the sheer convenience and variety of them. Awesome. Nuff said.

10 out of 10

3 MONTHS UNLIMITED EMAIL COACHING

This is definitely the most valuable part of the upgrade although some of you may be thinking ‘Nah, the meal plans would be more useful to me’ or ‘The fat loss ebook is much more enticing’ which is fair enough but what good are those extra’s if you can’t stick to your meal plans? Can’t stick to your workouts?

Vince Delmonte is an awesome coach and, like myself, has personal development skills to help you overcome any obstacles to your goals. He’s absolutely mad in my opinion to give this away for a measly $30. Life coaches normally charge hundreds just to coach you over the phone. It really is that powerful. The great thing is that Vince is great at keeping regular contact too. Priceless bonus.

10 out of 10

RESERVED SEAT TO NO NONSENSE MUSCLE BUILDING MEMBERS ZONE – THE INTERNET’S PREMIER MUSCLE BUILDING COMMUNITY

Good place if you want some conversation and share stories with like minded people. Post pictures, workouts, questions etc.
Good if you’re gonna use it.

7 out of 10

FINAL THOUGHTS + OVERALL VERDICT

Overall verdict for the ‘No Nonsense Muscle Building and Fat Cutting’ package by Vince Delmonte..

The LoseWeightBuildMuscles.com Scorecards

CONTENT

EASE OF USE

BONUS FEATURES

CONTACT AND SUPPORT

VALUE FOR MONEY

OVERALL

*CLICK TO ORDER NOW*

So there you have it. The No Nonsense Muscle Building package ranks in at a shirt-popping 9 stars out of 10 at LoseWeightBuildMuscles.com.

My Final Thoughts…

I’ve just given you a complete run down of what you get when

you buy the No Nonsense Muscle Building Program.

Now here is my personal advice on whether or not you should buy Vince Delmonte’s program…

If your willing to put in a lot of effort in order to build the muscle you’ve always wanted then make a promise to yourself that if you buy the no-nonsense muscle building program that you will follow it through till the end and follow everything that you are taught.

There is no doubt the program is TOP-NOTCH and the training is TOP NOTCH but if your not willing to put in the effort to make a real go of it then Vince Delmonte’s No Nonsense Muscle Building and everything else out there isn’t for you…

Click here now if you want to buy Vince Delmonte’s No Nonsense Muscle Building Program

P.S. Do me a favor, the sales-letter is designed to be “hypey” and enticing. Don’t just buy it and expect to gain 40lbs within a few months of buying it.

Building large amounts of muscle takes time and effort. The No Nonsense Program has the tools and the right training structure in place to help you achieve this goal but it won’t happen overnight.

Bear that in mind… If you are able to dedicate a few hours a week to building muscle then I recommend you seriously considering buying No Nonsense Muscle Building.

Pound for pound it is probably one of the most complete muscle building courses out there.

As I mentioned though, it will take time and effort on your part. If you’re willing to do that then I am sure it will be a success for you…

Click here now if you want to buy Vince Delmonte’s No Nonsense Muscle Building Program

Altug Kop

LoseWeightBuildMuscles.com

Click Here to Order

Click Here for Vince Delmonte’s Success Stories

Click Here for Female Success Stories

Click Here For Frequently Asked Questions

Click Here For The Womens Vince Delmonte Ebook

Biographies of Fitness Experts and Writers

Altug — Thu, 23 Sep 2010 00:13:56 +0000

On this page you can find out more about the authors who have articles on this website.

I’ve decided to include articles from experts such as Vince Delmonte and Sean Nalewanyj because they share the same vision and passion as myself to help people achieve their goals. Their articles have been included for your benefit.

Although, they have given me their permission to share their articles on this website they are not direct contributors on this website nor are they responsible for any other content outside of their articles.

This website is owned and run by myself, Altug Kop. Click the pictures below to see the writers bio.

Owner Of LoseWeightBuildMuscles.com

Owner Of VinceDelMonteFitness.com

Author of Best Selling ‘No Nonsense Muscle Building and Fat Cutting’ Ebook’s

Owner Of MuscleGainTruth.com

Author of Best Selling ‘The Truth About Gaining Muscle and Losing Fat’ Ebook’s

Low Intensity Cardio – Moderate Intensity Cardio – Benefits and Negatives

Altug — Thu, 23 Sep 2010 00:11:50 +0000

What is Low Intensity Cardio (Or Moderate)?

Low/moderate intensity cardio (also sometimes referred to as steady state cardio) refers to a cardiovascular workout that almost constantly keeps your heart rate in a range that is between 60-80% of your maximum heart rate.

Your maximum heart rate can be calculated by subtracting your age from 220. This 60-80% of your maximum heart rate is sometimes referred to as the ‘fat burn zone’ because the majority of calories burned in this zone are coming from fat. This obviously contributes massively to the high popularity of this type of training.

Is Low Intensity Cardio Effective?

Yes, low/moderate intensity cardio is effective at getting you fitter and finding out your base level of fitness if you’ve just started. It can also be used as a good fat loss tool if you use it at least 4 times a week in conjunction with a balanced diet.

Not to mention, it is great if you’ve just had a heavy weights session (I personally can’t do effective HIIT after a weights session and I imagine there are many people in the same boat) because low intensity, steady state cardio uses your fat stores for energy quicker after you’ve had a decent weights session. If you can’t use HIIT training due to it’s intensity for any reason then low-moderate intensity cardio is your best bet.

Any Negatives To Low Intensity Cardio Training?

You would think that using low intensity cardio to lose weight fast is ideal because you’re always working in the ‘fat burn zone’ however, this has been shown to be quite a big misconception. Nobody disputes that you are burning a greater percentage of fat calories whilst training with a lower intensity but it can also be seen that you burn more total fat calories if you’re using HIIT. Confused? Check the simple math below..

Low Intensity for 30 mins – 300 calories burned using 70% fat calories = 210 calories burned from fat

HIIT Training for 30 mins – 425 calories burned using 55% fat calories = 233.75 calories burned from fat

So you’ve burnt a greater amount of fat calories as well as a greater amount of total calories due to the higher intensity of HIIT training.

These figures are only part of the equation too. With HIIT training you get an ‘afterburn’ effect (explained with more detail in the HIIT section) where your metabolism stays elevated for a day, burning more calories. This makes HIIT the ultimate ‘burn fat cardio’ in my humble opinion.

Really, the only negative to low intensity cardio is its efficiency compared to HIIT but if you do want to progress down this higher intensity path make sure that you’re mentally and physically equipped for the challenge! These workouts are a completely different animal!

Where and With What Equipment Can You Do Low Instensity Cardio Training?

Again, you can use low/moderate intensity anywhere and with anything. You can do your cardio on the treadmill, bike, cross trainer, swimming etc you can use the protocol pretty much wherever you are if you use a bit of imagination.

However, if you’re worried that you might deviate out of your 60-80% heart rate range then I’d recommend that you purchase a heart rate monitor so you can adjust your intensity appropriately. (Unless your machine has heart rate sensors e.g treadmill, bike and the cross trainer)

Click Here to go Back For Some Low Intensity Cardio Workouts!

Click Here to get Some Quick Weight Loss Tips to Make the Most out of Your Low Intensity Cardio Training

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Alternatively if you just want Muscle Building with Your Fat Loss…

For Muscle Building + Fat Loss I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

HIIT Training – High Intensity Interval Training

Altug — Thu, 23 Sep 2010 00:04:21 +0000

What is HIIT Training?

HIIT stands for High Intensity Interval Training. HIIT workouts are usually split into two interval periods of work and recovery. For example a 30 second sprint would be the work and a 1 minute walk would be the recovery interval. These intervals are repeated (the number of times depends on your goal, fitness level and the length of your intervals) until the end of your HIIT session.

Is HIIT Effective?

HIIT training is extremely effective at increasing your fitness quickly and helps you to lose weight fast (fat loss) if incorporated into a healthy lifestyle. Studies show that your metabolism is raised for 12-48 hours after a HIIT session and this is where more of its fat loss benefits come from. This process is known as EPOC – excess post exercise oxygen consumption.

Where and With What Equipment Can You Do HIIT Training?

Pretty much anything and everything! You can do intervals on the treadmill, bike, cross trainer, rower etc but you can also use the protocol wherever you are if you use a bit of imagination. Use it on your road runs, with weights, with your bodyweight, up and down stairs, on a boxing bag – the options are endless!

Any Negatives To HIIT training?

HIIT really takes you to some place way outside of your comfort zone which many people aren’t used to. The first thing we want to do when we step out of our comfort zone is to go back in if we feel uncomfortable. My advice to avoid this from happening would be to make sure that you guage yourself and your fitness level for the first week. Do short intervals if you havn’t done them before and get used to the feeling. You want to be working at around an 8 out of 10 intensity during your work intervals (where 10 out of 10 feels like your heart is about to pump out of your chest!). Then gradually make progressions i.e. longer lasting work intervals, a greater number of intervals etc.

An extra negative for me is that I usually can’t do anything more in my workout after HIIT. My strength decreases dramatically if I want to do weights and I don’t like doing my intervals after a weight session if my main goal is fat loss because my intervals suffer. So it becomes difficult when you can’t commit to training 5-7 days a week! This is when it may be better to add low/moderate intensity cardio after your weight sessions if you want to get both done on the same day.

HIIT or Low Intensity Cardio?

When performing low intensity cardio workouts, a greater percentage of the total calories burned will be from fat. However, if we look at the bigger picture this is not usually the best option for fat loss. The reason why is that although a bigger percentage of fat is burned with low intensity cardio, you’re likely to burn more calories in total (and usually in less time) if you were doing High Intensity Interval Training. This means that although the percentage of fat burned was less – the total amount of fat calories burned is probably greater with HIIT.

With HIIT you also get that ‘afterburn’ effect (known as EPOC – excess post exercise oxygen consumption) that keeps your metabolism raised way after the end of your session. This, for me, makes HIIT the ultimate in ‘burn fat cardio’ if you will. However there are still reasons and certain situations where you would be better served with low/moderate intensity cardio.

Click Here For a 19 Minute HIIT Training Workout

Click For More Weight Loss Workouts

Click Here For Quick Weight Loss Tips to Make the Most Out of Your High Intensity Interval Training

Check out my highest recommended online E-Program about Fat Loss by Mike Geary which included HIIT workouts as well as a complete guide on diet and other aspects of fat loss to help you shift the weight fast!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

This program is highly recommended by me for males and females who want to burn fat and transform their physique.

See what it’s all about and start to change your physique today HERE

LoseWeightBuildMuscles.com’s Privacy Policy

Altug — Thu, 23 Sep 2010 00:02:06 +0000

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Fitness Links

Altug — Wed, 22 Sep 2010 23:59:32 +0000

The Truth About Muscle Gain – Revealed: 95% of people who start a muscle building program will never see any significant results! Learn the simple but powerful truth about how you can avoid common, fatal mistakes and instead pack inches of lean, shredded muscle mass onto your body as quickly and efficiently as possible.

www.VinceDelMonteFitness.com : Skinny Guy “Saviour” comes forth and blows the lid off the bodybuilding and supplement conspiracy to reveal why it’s not your fault that you’re still a struggling hard gainer…

Corporate Wellness : Elite health provides special workplace health programs and corporate wellness programs for companies looking to facilitate their executives with a healthy workplace.

Sean Nalewanyj – Bio

Altug — Wed, 22 Sep 2010 23:54:56 +0000

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author and success coach.

Through his mega-popular websites and his information-packed online email lessons, Sean has helped tens of thousands of average, everyday people from all over the world burn fat, build muscle and get into the best shape of their lives.

Sean is a lifetime natural bodybuilder, has written articles for dozens of the top muscle building and fat loss websites across the Internet and is recognized as an expert authority on the subjects of building muscle and burning fat fast.

He is also the creator of 2 best-selling online programs:

The Muscle Gain Truth No-Fail System: A renowned natural bodybuilding program that details the most effective ways to build muscle and gain strength by training for an average of just 24 minutes a day.

The Real Body Transformation System: A step-by-step fat loss program that teaches people how to burn fat and tone their bodies safely, quickly and permanently without supplements or fad diets. (The Review For This Program is Coming Soon!)

In a fitness world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that getting into impressive shape is no easy task, but firmly believes that his widely acclaimed programs can help anyone achieve the body of their dreams as long as they are willing to put forth the effort.

Click Here To See The LoseWeightBuildMuscles.com Review of Sean Nalewanyj’s, ‘The Truth About Muscle Building’

Click Here To Read Sean’s Articles in The Muscle Building Tips Section

Click Here To Read Sean’s Articles in The Quick Weight Loss Tips Section

BIO – Vince Delmonte

Altug — Wed, 22 Sep 2010 23:52:11 +0000

Vince Delmonte knows what it takes to build muscle fast, lose weight fast and overcome muscle unfriendly genes in the shortest time possible. He was so skinny growing up, he earned the nickname Skinny Vinny.

Competing in long distance sports such as running and triathlon for ten years did not help improve his chances of overcoming his muscle unfriendly genes.

Over the course of six months, Vince gained over 41 pounds of rock-hard muscle and climbed the scale from a scrawny 149 pounds to a muscular 190 pounds without drugs, without many supplements and training only three days per week.

After entering the world of competitive fitness modeling he became the Canadian Fitness Model Champion in his third show ever! His transformation even caught the attention of the International fitness magazine Maximum Fitness which featured a 2 page spread of his transformation story.

Vince has an Honors Degree in Kinesiology and has been a Personal Trainer for five years. He now shares this information with anybody who is serious about building muscle fast – especially skinny guys who can’t gain muscle weight.

Just recently he has authored the brand new e-book “No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.” This is a 200+ page muscle building ebook that teaches skinny guys how to build muscle fast and gain weight naturally in less time.

For the past few years Vince has been considered the world’s top “Skinny Guy Saviour” and has over 20,000 customers in over 100 different countries.

Vince believes that the majority of skinny guys are mislead and misinformed with what it takes to build muscle. Naturally skinny guys need to play by a different set of rules and his mission is to empower and inform each client to reach their true genetic potential completely drug free

Click on The Image Above For Our Review Of This Award Winning Ebook

Click Here For Vince Delmonte Success Stories

Click Here For Female Success Stories

Click Here To Visit Vince’s Website Where You Can Also Purchase His Ebook

Weight Loss Tips – Effective Weight Loss Tips to Help You Succeed

Altug — Wed, 22 Sep 2010 23:48:52 +0000

By Vince Delmonte
Vince Delmonte is the famous author of the No Nonsense Muscle Building and Fat Cutting Programs. Check out his popular upgrade package which includes his Fat Loss program now by clicking here
In today’s world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW.

Luckily, there are some tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you’re putting your body through torture.

Calorie Intake

The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you’ll eat a vast quantity of food in response to starving for so long.

If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go – starvation which will eventually turn off his metabolism and stall his weight loss progress.

Gradual Progression

Secondly, keep in mind current “nutrition level.” Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren’t able to stick with it, it isn’t going to work very well. My favorite line of mine is, “The best diet that works is the one that you follow.”

Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn’t I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.

Celebrate With a 10% Meal

Another few fast weight loss tips are that you should always incorporate a “victory meal” to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is “rewarding” – just don’t get too carried away and don’t get back on track.

You won’t sabotage weeks of dieting with one “victory meal” as long as you don’t adopt a mindset that this celebration represents an “ending.” The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a “celebration meal” every few weeks and then get back on track!

Smart Exercise Program

Next up, when selecting the exercise program you’ll go on, again, be sure not to choose something that’s overly extreme. Too much cardio can actually hinder your results, so you’ll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.

Clear The Clutter

Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a “haven” and that it’s one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.

By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.

Replace these ‘bad’ foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.

About the Author:

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

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

Burn Fat From Stomach – The Correct Way to Target This Stubborn Area

Altug — Wed, 22 Sep 2010 23:40:34 +0000

We all know that one component of our dream physique are toned 6 pack abs that look like they’ve been dialled in with a fine laser. A wash board stomach that even the Greek gods would be envious of! We work damn hard to get them too! Endless variations of crunches – on our backs, sideways, upside down – surely these will pay off soon and I’ll be losing stomach fat to reveal a toned midsection, right?

Wrong!

Sorry to cut the dream off right there but don’t worry – I’ll redeem myself, because I’m going to tell you that you don’t need to be doing one thousand sit ups a day! The most common reason that people train the abs so hard is due to the belief that you can specifically reduce fat from your stomach by targeting that area more often. I’m going to be blunt again…

You can not lose fat from any part of your body unless there is a calorie deficit in place!

In simple terms, if you’re eating Mcdonalds all day long and/or doing very little cardio exercise within your workouts, then you can do all the sit ups in the world but you won’t see the slightest bit of difference in your mid section. Actually, I lie, you will see a change but I doubt it’ll be one that you like!

So lets take a look at what we have to do to burn fat from stomach..but before we do that, I’d highly recommend taking a look at Mike Geary’s “Truth About Abs” if your goal is fat loss. Having read this guide, I can tell you it contains everything you need to burn fat safely, effectively and permanently! If you wanted to lose fat now, I’d check it out HERE

We’ll need to incorporate three things

A Good Diet

A Decent Cardio Programme

A Weight Lifting Workout

A diet, that is well looked after is going to serve you well in your quest for those 6 pack abs.

Your food should give you the fuel for your workouts and to carry out your daily functions. When combined with a good workout programme, the right balance of protein, carbs and fat will also help you to maintain your lean muscle tissue whilst reducing your body fat percentage.

A decent cardio programme will be crucial to burn fat from stomach and is a more important exercise than endless ab curls. This is the exercise that will truly make your washboard stomach visible and give you those 6 pack abs.

However, remember that you can’t spot reduce from ONLY the stomach. Fat loss is a general process and will be gradually lost all over your body. Often the stomach fat will be the last to go if it is a particularly stubborn area on your body but it WILL go so don’t lose focus or motivation if your body fat levels are decreasing in general. Keep your eyes on the prize!

(For the best cardio programme for fat loss I recommend using a HIIT – High Intensity Interval Training) protocol

Finally, make sure that you have a resistance (weights) program – You might be wondering why this is so important and you may even be tempted to skip the weights but if you don’t use them you’re likely to lose fat AND muscle.

This is counter productive because you’re slowing down your metabolism. So although you may have managed to burn fat from stomach, you’ll put it right back on due to the loss of lean muscle tissue. All that hard work for nothing!

What if you don’t want to build muscle? Don’t worry, you won’t bulk up because you won’t be consuming enough calories for this to happen if your aim is fat loss. Still not convinced? Ok, would you change your mind about weights if I told you that you’re working on your abs with almost every free weight exercise?

Your core works hard to stabilise you throughout your weight exercises so when you lift weights, you’re constantly working your core! You’re burning fat and strengthening the stomach muscles!

Bottom line, whether you’re a man or woman – Lift weights!

So now you see that there is absolutely no need to suffer with hundreds of punishing sit ups for 6 pack abs. There are far more effective steps you could be taking to burn fat from stomach and I’ve given you 3 important ones above.

Lose the idea that you can target fat loss to the stomach – Add the 3 tools in this article into your arsenal of knowledge and attain the stomach that you desire!

Thanks for reading

Altug

For Fat Loss only I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

For Fat Loss AND Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

6 Pack Abs and Core Training

Altug — Wed, 22 Sep 2010 23:25:54 +0000

Welcome to the abs and core training section of LoseWeightBuildMuscles.com –

This area of training is one of the most popular, yet misunderstood topics of fitness. Everybody wants a set of rock hard, 6 pack abs or that sexy flat stomach but few people know why or how to train their core.

Therefore, abs and core training gets a section all to itself so that you will never be misguided again in your quest for those 6 pack abs!

Check out my highest recommended online E-Program about 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Burn Fat From Stomach – The Correct Way to Target This Stubborn Area

by Altug Kop

We do endless sets and variations of crunches : on our backs, sideways, upside down – surely these will pay off soon and I’ll be losing stomach fat to reveal a toned midsection, right?…Wrong!…read more

How to Get Ripped Abs

by Vince Delmonte

One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.…read more

Fat Burning Supplement (s)

Altug — Wed, 22 Sep 2010 23:20:55 +0000

This is the Fat Burning Supplement articles and information section of the site – If you wanted the discount Fat Loss Supplements Store <== Click Here

Caffeine

L-Carnitine

Multi-Vitamins

Yohimbine

Guggulsterone (s)

Green Tea

Forskolin

Our Online Supplements Store

Fat burning supplement /s are another controversial topic that trainees often put far too much time and effort into!

I would recommend making sure that you have the other, more important elements in place before you even read this section (These important things can be found in the lose weight fast section.

Once you have these important elements 100% in place, then and only then, a fat burning supplement (or a combination of supplements) can work to help you get rid of that stubborn body fat.

Of course, where there is such a high demand for a ‘miracle pill’, there will always be companies rubbing their hands with glee at the thought of taking your hard earned money with bogus products.

In this section, you’ll find information and reviews on the best/worst fat burning supplement (s) that will help you to avoid purchasing some of these useless products (of which most of them are!)

Once again, I can’t stress enough how important all other aspects of fitness are in order for you to reach your goals. If your diet, training and recovery are not optimal yet (and be honest), then save this fat burning supplement page for later.

I would highly recommend purchasing an all-in-one system that teaches you all about training for success before you ever buy a supplement – Here are the best fat loss and muscle building programs

Weight Loss Supplements – Which Ones Strip Your Body of Fat and Which Ones Simply Strip You of Your Cash! – Part 1

by Altug Kop

There is a lot of crap out there on the shelves of supplement stores and in the magazines due to the never ending search by the public for a magic pill.
To stop you from being exploited, let’s take a look at some weight loss supplements that I’ve personally used…read more

Acai Berry Antioxidant – Which Ones Strip Your Body of Fat and Which Ones Simply Strip You of Your Cash! – Part 1

by Altug Kop

There is a lot of crap out there on the shelves of supplement stores and in the magazines due to the never ending search by the public for a magic pill.
To stop you from being exploited, let’s take a look at some weight loss supplements that I’ve personally used…read more

Remember That Even The Best Fat Burning Supplement Won’t Compare To A Good Diet! Check Our Nutrition Section Here!

Check here for more good info about various Testosterone Booster Supplements

Muscle Building Supplements

Altug — Wed, 22 Sep 2010 23:12:55 +0000

This is the Muscle Building Supplements articles and information section of the site – If you wanted the discount Muscle Building Supplements Store <== Click Here

Best Muscle Building Supplements

Creatine

Whey Protein

Multi-Vitamins

ZMA

Tribulus

Weight Gainer

NO2 Nitric Oxide

Glutamine

All Supplement Articles…

Muscle building supplements are another controversial topic that trainees often put far too much time and effort into.

I would recommend making sure that you have the other, more important elements in place before you even read this section (These important things can be found in the muscle building tips section.

Once you have these important elements 100% in place, then (and only then!) muscle building supplements can work to help you pack on that bit of extra size!

Of course, where there is such a high demand for a quick fix, there will always be companies rubbing their hands with glee at the thought of taking your hard earned money with bogus products.

In this section, you’ll find articles and reviews on muscle building supplements that will help you to avoid purchasing useless products (of which most of them are!)

Once again, I can’t stress enough how important all other aspects of fitness are in order for you to reach your goals. If your diet, training and recovery are not optimal yet (and be honest), then save this page for later.

Muscle Building Supplements – Which Are The Most Effective Out There? – Part 1

by Altug Kop

Welcome to my two part article about the best (and the worst!) Muscle Building Supplements out in the big, scary supplement world!…read more

Muscle Building Supplements – Which Are The Most Effective Out There? – Part 2

by Altug Kop

Welcome to my two part article about the best (and the worst!) Muscle Building Supplements out in the big, scary supplement world! Here we look at 4 more supplements to see if they help in your quest to build muscle fast!…read more

Do Bodybuilders Really Need Supplements?

by Sean Nalewanyj

To supplement or not to supplement? That is the question, and an important one at that. Find out what Sean thinks in this article…read more

Brain Vitamins

by Altug Kop

Brain Vitamins – Ever heard of so-called brain vitamins? We take a look at the best vitamins and supplements to optimize brain function..read more

Facts About Vitamins

by Altug Kop

Find out all the facts about vitamins – The benefits, deficiency symptoms and their crucial role in your body!…read more

Nitric Oxide Side Effects

by Altug Kop

Nitric Oxide Side Effects – Nitric oxide has become almost as popular as creatine! It is generally considered safe – Are there any side effects..read more

Remember That Even The Best Supplements Don’t Compare To A Good Diet! Check Our Nutrition Section Here!

Celebrity Workouts

Altug — Wed, 22 Sep 2010 22:58:21 +0000

Ever wondered what celebrity workouts consist of? When you’re trying to explain to someone exactly what kind of physique you’re aiming for, do you sometimes find yourself using a celebrity as an example?

It’s easier to point towards a physique of somebody who everybody knows BUT – Who is the celebrity who most inspires you and the one you most aspire to look like?

Do you often wonder how they can see results so quickly from one movie to the next? (check my workout log, to see what can be done in 8 weeks!) Or how they can lose their baby fat so quickly? How they can put on slabs of muscle in between sports seasons?

Well now you can see exactly what THEY do for their physique. This section is dedicated to celebrity workouts.

An Important Note : It should be mentioned that some, not all, celebrities have a personal trainer at their beck and call who train them, cook and deliver perfectly balanced meals for them etc.

For this reason, most of them have everything in order to see results. However, this doesn’t mean that you can’t. It will just take more thought and preparation on your behalf.

It’s also worth pointing out that we don’t know what supplement/s that the celebrity is/was taking.

Another thing to remember is that some of the celebrities are from a different era and their training techniques are rather outdated. Please be sure to read my comment box on each celebrity workout page!

It is far more realistic for the average joe’s like us to use a tried and tested method of building muscle or burning fat such as those found in muscle building and fat loss programs. These will help you achieve your goals more effectively than copying celebrity workouts can! For muscle building I’d highly recommend Vince Delmontes No Nonsense Muscle Building and for fat loss the best program is definitely Mike Geary’s “The Truth About Abs”. Click on the links to check these programs out now.

Finally and most importantly – This section is intended to be a bit of fun. Just because you use a celebtrities workout does not mean you will experience the same results! They may have a different body type/genetics to you. Different powers of recovery etc Too many variables to mention.

While most of these workouts are genuine and effective, they are here purely to satisfy your curiosity!

Here’s who we have so far –

Male Celebrity Workouts

Arnold Schwarzenegger Workout

Brad Pitt Workout

Bruce Lee Workouts

Herschel Walker Workout

Vin Diesel Workout

Female Celebrity Workouts

Britney Spears Ab Workout

Finished with celebrity workouts? Check out the best diets to go with your workout!

Foods That Build Muscle or Burn Fat – Carbohydrates

Altug — Wed, 22 Sep 2010 22:53:41 +0000

There are 2 types of carbohydrates.

Simple sugars and complex carbohydrates (see the tables below for example foods for both). There is a place for both in your diet but, ideally, the majority of your diet will consist of slow-release, unrefined, complex carbohydrates that are high in vitamins, minerals and fiber. (You may hear these foods being referred to as having a ‘Low Glycemic index’)

Once eaten, your body will turn these types of carbohydrates into energy gradually.

Why is this desirable?

For Those Wanting To Build Muscle Fast

Firstly, it means that your energy levels are kept stable and consistent throughout the day.

This is because your Insulin levels will remain stable. Insulin is a hormone that is released into your body to regulate your sugar levels. How much Insulin released depends on how high your sugar levels are. Taking in fast acting, simple sugars and even complex carbs (some complex carbs have a high glycemic index) will spike your insulin levels because the sugar from these carbs will be released quickly into your bloodstream.

This results in an energy crash because what goes up must come down! Your spike in sugar levels will just as quickly end in a fast, downwards crash thanks to insulin.

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

Secondly, and perhaps more importantly, insulin loves to shuttle excess carbs into your fat cells. If you cause your insulin to spike often, you are more likely to store fat which is obviously the opposite of anyone’s goals. Even though fat gain is inevitable during a muscle building phase, we want to limit this as much as possible.

The only time that fast-release, simple sugars are more beneficial than complex carbs for muscle building is post-workout. When your body is screaming for it’s energy stores to be replenished. I’d recommend 50 grams of fast-acting, simple sugars with a whey protein shake to replenish your muscle’s energy stores as quickly as possible. This will switch your body from a catabolic (muscle breakdown) state into an anabolic (muscle building) state.

Click to find out more about foods that build muscle – Protein

For those wanting to lose weight fast/burn fat

All of the above applies and is even more important when you’re trying to burn fat. The only difference is that I would forego the post-workout simple sugars to keep your body needing to burn fat for energy. Having only a Whey protein shake would be more desirable to maintain muscle mass.

Some people may also need to reduce the ratio of carbs eaten in their total daily calorie intake.

Click Here For Guidelines On How Many Carbs + Other Nutrients You Should Be Eating To Reach Your Goal

This will depend on how carbs effect you individually. A good rule of thumb is to start off with the same ratio of carbs that you would use to build muscle. If you are not losing weight, (1-2lbs a week or 1% body fat a week) then knock off 25 grams weekly until you start burning fat. However, I personally wouldn’t go below 50-75 grams of carbohydrates a day. Even if you get that low, it shouldn’t be for more than 4-6 weeks.

Examples of Slow-Digesting, Unrefined Complex Carbohydrates

Wholegrain Bread

Wholewheat Pasta

Brown Rice

Sweet Potato

Porridge Oats

Vegetables

Beans

Peas + Lentils

Examples of Simple Sugars

Fruits

Sugar

Honey

Biscuits

Sweets

Fizzy Drinks/Juice

Milk

Bare in mind that some simple sugars have a slower rate of release like milk and most fruits. Similarly, some complex carbohydrates will have a fast release such as jacket potatoes, instant rice etc so the issue of carbohydrates isn’t as black and white as saying ”stick to complex carbs and cut out all simple sugars”.

Also, the reason that complex carbs like white bread and white pasta are generally not recommended isn’t because they release a lot faster (contrary to popular belief) than their brown counterparts, but because they are stripped of all of their vitamins, minerals and contain less fibre.

They release at more or less the same speeds (a little faster due to the lack of fiber) so if you MUST eat white bread, white pasta etc you MUST also make sure that you are taking a good multivitamin supplement that gives you higher quantities of vitamins and minerals (in the correct ratios). You should still stick to unrefined food wherever possible.

Click Here For Guidelines On How Many Total Calories daily You Should Be Eating By Using Our Harris Benedict BMR Calculator

Click to go back to the nutrition section to find out more about Carbohydrates and other aspects of nutrition

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Foods That Build Muscle – Pulses, Nuts + Legumes

Altug — Wed, 22 Sep 2010 22:36:35 +0000

If you have yet to read my initial article about foods that build muscle then please do so before reading on. It contains vital information about protein that you won’t want to skip over!

Pulses, nuts and legumes are a source of protein that do not come from animals. This makes them great for vegetarians and they’re pretty much the only protein options for vegans. (Apart from the small amount of protein found in starchy foods like rice, pasta and bread)

The difficulty with these types of foods that build muscle is that they are incomplete proteins. This means that they are lacking quantities of some essential amino acids needed for the muscle to make use of the non-essential ones contained in the foods to build muscle.

Not to worry! There is a way around this issue. All you need to do is use combinations of these foods to make them complete proteins. Ideally, you will combine two foods that compliment each other – The amino acids missing from one of the foods will be made up by the amino acids in the other to give you a complete protein.

Some examples of complimentary food combinations include…

Rice with beans

Beans on toast

Nuts with vegetables

The other negative to pulses and nuts is that they usually contain carbs and occasionally fats (nuts can be especially fatty). This could cause a problem if you’re a vegan because there aren’t many purely protein options available in this food category.

If you’re worried about your carb and fat intake from these kind of foods that build muscle, then you can supplement your protein consumption with products like soya protein which ARE almost pure protein and not sourced from animals. (if you’re vegetarian then dairy, casein and egg protein supplements are also an option).

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory, supplements and everything you need to build muscle fast. Click Here to check it out now

Note : All values are approximate and are per 100 grams. Cooking methods may alter the nutritional value of the food. Frying will increase the fat content for example. If there is a type of food that is not listed here, then you can check out www.nutritiondata.com – The site contains a massive directory of foods and their values

Pulses, Nuts and Legumes – FOODS THAT BUILD MUSCLE

PEAS / ADZUKI BEANS / GREAT NORTHERN WHITE BEANS / BLACK BEANS / KIDNEY BEANS / PINTO BEANS / BROAD BEANS / HYACINTH BEANS / – ALL COOKED (BOILED)

Protein – 7.5 – 9 grams

Carbs – 19.5 – 25 grams

Fat – 0.1 – 0.5 grams

Calories – 115-140

Notes: It can be quite difficult to find lean beef. General rule of thumb is that beef ‘loins’ and ’rounds’ are lean. Make sure you trim all visible fat off before cooking.

CHICKPEAS – COOKED (boiled)

Protein – 9 grams

Carbs – 27.5 grams

Fat – 2.6 grams

Calories – 164

LENTILS – COOKED (boiled)

Protein – 9 grams

Carbs – 20 grams

Fat – 0.4 grams

Calories – 116

PEANUTS – DRY ROASTED

Protein – 23.7 grams

Carbs – 21.5 grams

Fat – 49.7 grams

Calories – 585

Notes: Although some of the fat contained in peanuts are good fats, the high overall fat content means that peanuts should be consumed sparingly.

SOY PROTEIN CONCENTRATE / ISOLATE (per 30 gram scoop)

Protein – 16.5 Grams (concentrate) 24 grams (isolate)

Carbs – 9.5 grams (concentrate) 2 grams (isolate)

Fat – 0.5 Grams (concentrate) 1 gram (isolate)

Calories – 110

Notes: Isolate is the better ‘pure’ protein source if you’re looking to control carbs. (if you’re vegan or vegetarian, more often than not your protein sources will contain more carbs than protein) If you’re not vegan, whey protein is also an option.

Overall, if you’re a vegetarian or a vegan it can be quite difficult to reach your required daily intake of protein (especially if you’re vegan). This is made more difficult due to the availability of complete proteins in this food group.

Vegans have limited choice but clever combinations of foods can solve this problem. The only danger to watch for is the high carbohydrate content also contained in these foods.

If your goal is to stay fairly lean and build muscle, these excess carbs might pose a problem. To avoid the extra carb calories I’d recommend investing in a supplementary soy protein isolate powder for vegans or a tub of Whey protein for vegetarians.

I hope that this article gave you some insight on the topic of pulses, nuts and legumes and their properties as foods that build muscle.

Keep eating your way to a healthier body!

Thanks for reading

Altug

Click Here To Read All About ‘Foods That Build Muscle’ and How Much of Them You Need

Click Here To Read The ‘Fish and Seafood’ Chapter of This Article

Click Here To Read The ‘Meats’ Chapter of This Article

Click Here To Read The ‘Dairy’ Chapter of This Article

Click Here To Find Out How Much of Each Macronutrient (Protein/Carbs/Fat) You Should Eat For Your Specific Goal!

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Foods That Build Muscle – Dairy and Egg

Altug — Wed, 22 Sep 2010 20:59:37 +0000

Hello and welcome to the continuation of ‘Foods That Build Muscle’ – Are you having fun with your diet yet? Let’s talk about dairy and egg foods to mix things up a bit!

If you have yet to read my initial article about foods that build muscle then please do so before reading on. It contains vital information about protein that you won’t want to skip over!

Dairy and egg proteins are also, like meats, complete proteins which make them great muscle building foods!

I went into a little more detail about what complete proteins are in the meat article but to recap – Complete proteins are of a higher biological value than incomplete proteins which means that your muscles can make better use of ALL the amino acids in the food to help you build muscle fast.

Remember, If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides info on not only nutrition but workouts, theory and much more. Click Here to check it out now

Although dairy foods are a good source of protein, many dairy foods such as cheese and milk contain many carbs (consisting mostly of sugar) and sometimes too much fat. So dairy proteins are recommended, however certain dairy foods should be consumed in moderation. (unless your goal is to audition for Big Momma’s House 3

Egg’s are another great source of protein and also good foods that build muscle. The problem with eggs come when you are eating too many whole eggs (or too many yolks). The yolk of an egg contains a nice amount of protein, however it also contains a lot of fat and cholesterol which will also help expand you in all the wrong places! The way around this is to eat egg whites which are purely protein.

If you like the yolks – one or two yolks a week won’t pose a problem. One of my favourite things to do is make scrambled eggs with four egg whites and one or two whole eggs. Add pepper and you’re good to go Any more yolks than this and your heart won’t be best pleased with you!

So without further ado, here is a list of dairy and egg products that build muscle fast, along with any additional information.

Note : All values are approximate and are per 100 grams (or ml) unless otherwise stated. Cooking methods may alter the nutritional value of the food. Frying will increase the fat content, for example. Some products have been left out so please check packaging of any product not found here or seek advice for their nutritional content. I have automatically listed the lower fat options where possible. Dairy products will usually differ in nutritional value depending on how it is made.

DAIRY AND EGG FOODS THAT BUILD MUSCLE

SEMI – SKIMMED MILK

Protein – 3.3 Grams

Carbs – 5 grams

Fat – 1.6 grams

Calories – 48

Notes: Whole milk contains 3.6 grams of Fat, mostly saturated (the fat that the body finds hardest to break down) and completely skimmed milk contains no fat at all. These changes obviously alter the calories too.

COTTAGE CHEESE

Protein – 13.7 grams

Carbs – 3.6 grams

Fat – 1.9 grams

Calories – 90

Notes: Cheeses are also good foods that build muscle but most are too fatty to be considered an option for consumption on a regular basis. However, cottage cheese is a fantastic type of cheese that is nearly all protein. Different flavours are also available if you’re not a fan of plain cottage cheese.

OTHER CHEESES

There are too many types of cheese to mention here but the majority of cheeses contain lots of protein and even more fat. A lot of which is saturated. For example, a 100 grams of cheddar cheese gives you 25 grams of protein and 33 grams of fat! For this reason, cheese is best eaten sparingly.

FRUIT YOGHURT – Low Fat

Protein – 4 grams

Carbs – 18 grams

Fat – 1.2 grams

Calories – 100

Notes: Yoghurts can vary greatly so please make sure you check the back of the pot. Carbs and fat are the things that vary the most in yoghurts. Plain yoghurt is normally lower in carbs.

WHEY PROTEIN CONCENTRATE – (Below figures are for 1 scoop full NOT 100 grams)

Protein – 21 grams

Carbs – 3-5 grams

Fat – 2-3 grams

Calories – 120

Notes: Okay, I did try to stay away from supplements but whey protein is derived from milk so it qualifies! It’s no substitute for solid food but if you are finding it difficult consuming enough protein daily then whey protein can be a life safer. Only use it in addition to a good diet but not instead of.

EGG WHITES

Protein – 10.5 grams

Carbs – 1 gram

Fat – 0 grams

Calories – 50

WHOLE EGG – BOILED

Protein – 12.6 grams

Carbs – 1 gram

Fat – 10.6 grams

Calories – 155

Notes: Egg yolks contain a lot of cholesterol.

That concludes another chapter of the ongoing ‘Foods That Build Muscle’ article! Hopefully, you’re now more educated about dairy and egg proteins and understand what they are about. Remember that variety is the spice of life and you’ll need a mixture of many types of foods to have a nutritionally well balanced diet.

Some types of foods will be better to consume more of than others – High fat/high sugar dairy and egg products are foods that you’d be better off eating sparingly if you would like to stay as lean as possible while packing on muscle.

Click Here To Read All About ‘Foods That Build Muscle’ and How Much of Them You Need

Click Here To Read The ‘MEATS’ Chapter of This Article

Click Here To Find Out How Much of Each Macronutrient (Protein/Carbs/Fat) You Should Eat For Your Specific Goal!

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Foods That Build Muscle – Fish and Seafood

Altug — Wed, 22 Sep 2010 20:29:57 +0000

If you have yet to read my initial article about foods that build muscle then please do so before reading on. It contains vital information about protein that you won’t want to skip over!

Seafoods are a source of complete protein that often contain a certain amount of Omega 3 essential fatty acids. Although fats are generally looked upon in a negative light, these fatty acids are essential for normal bodily function and have a positive effect on many things such as :

Increased Metabolism

Proper Brain Function

Control Cholestrol and Fat Levels

Lower Blood Pressure

amongst many others.

These fats along with Omega 6 essential acids (omega 6′s can be found in various seeds) can contribute to much better muscular gains and health. This make many types of seafood great foods that build muscle.

Of course, food is one part of muscle building. If you want to build muscle in the quickest way possible, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building efforts – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and much more. Click Here to check it out now

The only negative to certain types of seafood is that they can contain a substantial amount of fat, overall. Although the majority of that fat is beneficial in moderation, if eaten too much, can cause an increase in body fat storage. This will also bring with it the negative health effects that a diet high in overall fat can bring. E.g obesity, risk of heart disease etc.

However, do not be put off by the fats contained in oily fish. As long as they are eaten in moderation (twice a week is generally recommended but I’d recommend getting some essential fatty acids daily through seeds and oils in small amounts to get the benefits), they can provide fantastic health benefits and assist you in gaining muscle.

Apart from oily fish, there are other types of seafood that contain little or no fat at all. These include foods like prawns and tuna. These are foods that build muscle whilst keeping you lean and there isn’t as much of a restriction on how much can be eaten due to their low fat content (however, variety is always recommended for a balanced diet).

There are generally no carbohydrates contained in seafood so they are also good low-carb foods that build muscle.

Here is a list of seafood that build muscle fast, along with any additional nutritional information

Note : All values are approximate and are per 100 grams (or ml) unless otherwise stated. Cooking methods may alter the nutritional value of the food. Frying will increase the fat content, for example. Some foods have been left out so please check packaging of any product not found here or seek advice for their nutritional content.

FISH AND SEAFOODS THAT BUILD MUSCLE

CANNED TUNA (in water – drained)

Protein – 25 Grams

Carbs – 0 grams

Fat – 0.5-2 Grams

Calories – 116

Notes: Cooked Yellowfin and Skipjack Tuna has around 3-5 grams more of protein (per 100 grams)

COD – (and no I’m not talking ‘fish and chips’!)

Atlantic/Pacific – cooked – dry heat

Protein – 23 grams

Carbs – 0 grams

Fat – 1 grams

Calories – 105

PINK SALMON – Cooked – Dry Heat

Protein – 25.5 grams

Carbs – 0 grams

Fat – 4.5 grams

Calories – 150

Notes: The fat contained in salmon contains beneficial Omega 3 fatty acids. These types of fat are actually beneficial to us in small quantities. Giving us such health benefits like increased metabolism, control of cholestrol levels and improved immune function!

WILD SALMON – Atlantic – Cooked – Dry Heat

Protein – 25.5 grams

Carbs – 0 grams

Fat – 8 grams

Calories – 145

Notes: Same notes that applied to ‘Pink Salmon’

MACKEREL – Atlantic – Cooked – Dry Heat

Protein – 24 grams

Carbs – 0 grams

Fat – 18 grams

Calories – 263

Notes: Although, the fat contained in mackerel contains beneficial Omega 3 fatty acids, it contains fat in large quantities. Therefore I wouldn’t advise Mackerel consumption too often throughout the week. Occasionally eaten, Mackerel is beneficial however.

LOBSTER – PRAWNS – SHRIMP

Cooked – Moist Heat

Protein – 20.5 grams

Carbs – 0 gram

Fat – 1 grams

Calories – 100

There are many, many more varieties of seafood that I havn’t included here to keep this list simple. If you have a favourite type of seafood that isn’t listed, please check out www.nutritiondata.com which contains a massive free database of foods and their nutritional values!

This final chapter concludes my articles on foods that build muscle. I hope the information in these articles has been detailed enough to be interesting but simple enough to follow! You’re now better equipped to go out there and feed your muscle the correct foods that build muscle!

Feed the muscle – Watch it grow

Thanks for reading

Altug

Other chapters in this article…

Foods That Build Muscle – Overview

Meats

Pulses, Nuts and Legumes

Dairy and Egg

Click Here To Find Out How Much of Each Macronutrient (Protein/Carbs/Fat) You Should Eat For Your Specific Goal!

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Foods That Build Muscle – Meats

Altug — Wed, 22 Sep 2010 20:18:45 +0000

If you have yet to read my initial article about foods that build muscle then please do so before reading on. It contains vital information about protein that you won’t want to skip over!

As far as foods that build muscle are concerned, meat is an excellent choice! (unless you’re a vegetarian/Vegan, of course!)

They are the most popular form of muscle building food because they are complete proteins. This means that they contain all 8 essential amino acids in sufficient amounts for the liver to synthesise the remaining non-essential amino acids.

You want to know what this means in simple terms right? Thought so Complete proteins basically have a higher biological value which are better utilised for muscle building. Where as incomplete proteins such as beans, pasta, nuts etc need to be combined with other proteins to be made complete and fully utilised by your muscles.

If you want to understand how all of this fits in to help you build muscle fast I’d highly recommend grabbing a complete muscle building program to start building muscle now – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides info on not only nutrition but workouts, theory and more. Click Here to check it out now

Although they are considered fantastic foods that build muscle, some negative things to look out for in certain meats is :

High Sodium Content (pork, frozen and processed sliced meat are usually the biggest offenders)

High Cholestrol (the fattier meats)

High Fat (if you don’t select lean cuts of meat)

Preservatives (mainly in packaged meat)

These things won’t hurt you in moderation but just be aware of them and it gives you another reason to vary your protein intake (The other reason being boredom!)

So without further ado, here is a list of meats that build muscle fast, along with any other additional information.

Note : All values are approximate and are per 100 grams of the meat. Cooking methods may alter the nutritional value of the food. Frying will increase the fat content for example. Some exotic meats have been left out so please check packaging of any meat not found here or alternatively go to www.nutritiondata.com for a free comprehensive list of meats and other foods! I have automatically listed the lower fat options. Other parts of the meat will usually differ in nutritional value.

MEATS – FOODS THAT BUILD MUSCLE

BEEF – Lean Sirloin Steak – Raw – Trimmed to 0% Fat

Protein – 21 grams

Carbs – 0 grams

Fat – 4-7 grams

Calories – 129

Notes: It can be quite difficult to find lean beef. General rule of thumb is that beef ‘loins’ and ’rounds’ are lean. Make sure you trim all visible fat off before cooking.

CHICKEN – Chicken Breast – Skinless – Uncooked

Protein – 23 grams

Carbs – 0 grams

Fat – 1-3 grams

Calories – 110

Notes: Lean chicken breast is easy to find and a very popular muscle building food. The darker parts of chicken meat are generally the fattier parts so try and stick to chicken breast where possible. Frying chicken will alter the fat content. Grilling is recommended to keep it lean.

TURKEY – Turkey Breast – Skinless – Uncooked

Protein – 22 grams

Carbs – 0 grams

Fat – 2-4 grams

Calories – 120

Notes: Similar to chicken

DUCK – Duck Breast – Skinless – Uncooked

Protein – 20 grams

Carbs – 0 grams

Fat – 4-5 grams

Calories – 125

Notes: Lean duck can also be hard to find and fairly expensive. Try looking for breast.

LAMB – Boneless Lamb Sirloin – Lean – trimmed to 1/8″ fat

Protein – 21 grams

Carbs – 0 grams

Fat – 6 grams

Calories – 145

Notes: Lamb is generally a meat that is quite high in fat. Try to ensure the cut you buy is lean and trimmed of fat before cooking.

VEAL – Veal sirloin – Lean – Uncooked

Protein – 20 grams

Carbs – 0 grams

Fat – 2-3 grams

Calories – 110

PORK – Pork Loin – Lean – Uncooked

Protein – 20-22 grams

Carbs – 0 grams

Fat – 5-6 grams

Calories – 150

Notes: Popular versions of pork are quite high in fat but leaner options are available. Check the back of packaging if you’re buying from a supermarket or ask your butcher to advise you on the leanest cuts.

So there you have it – Some popular meats and their nutritional values (if you opt for the versions with minimal fat).

I hope that this article has been helpful and given you a rough idea about the value of meat as a muscle building food. My next chapter will be all about Dairy proteins so as always, stay tuned for more articles and information about foods that build muscle

Thanks for reading

Altug

Click Here To Read All About ‘Foods That Build Muscle’ and How Much of Them You Need

Click Here To Read The ‘Fish and Seafood’ Chapter of This Article

Click Here To Read The ‘Pulses’ Chapter of This Article

Click Here To Read The ‘Dairy’ Chapter of This Article

Click Here To Find Out How Much of Each Macronutrient (Protein/Carbs/Fat) You Should Eat For Your Specific Goal!

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Foods That Build Muscle

Altug — Wed, 22 Sep 2010 19:31:53 +0000

In this article and the ones to follow, I will be providing information about an area of fitness that many trainee’s commonly struggle to get right – Eating correctly and consuming enough whole food to build muscle fast as part of a well-balanced, muscle building diet.

When we talk about foods that build muscle fast, I will be referring mainly to protein foods. Proteins supply the building blocks (amino acids) required to maintain and build muscle.

We will also touch on carbohydrates as they are important for high energy levels and play a part in muscle growth too.

However, before we continue please remember that eating these foods alone will not be enough to build muscle. Although protein is, of course, a very anabolic muscle building food, there are many other components that a muscle building diet must have. (Carbs, fat, vitamins etc)

So How Much Protein Do I Need Per Day?

Your body will need an estimated 1 gram of protein per pound of your body weight OR 2 grams of protein per KG of your bodyweight OR 14 grams of protein per Stone of your bodyweight. (it is always a good idea to over-shoot these figures by 10%)

For Example : if you weigh 150lbs – You will need approximately 150 grams of protein for muscular growth.

If you weigh 10 Stone you will need to eat at least 140 grams of protein per day (10 x 14 = 140)

It is not just the total amount of protein required that is important to build muscle fast. What is even more important is the TIMING of your protein consumption.

You should aim to eat a portion of protein at least every 2-3 hours. Never going without protein for longer than 4 hours. If you wait longer than this your body will take the protein it needs from your muscle. Which equals a loss of muscle. Something we definitely don’t want!

So for most people, eating this frequently will mean having around 5-6 small portions a day. All of which should contain foods that build muscle.

For Example : If you need to eat 150 grams daily – divide that by 5 or 6 to give you a breakdown of how much protein you should consume with each meal. 150/6 = 25 grams of protein per meal (or 30 grams per meal if you eat 5 times a day)

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides info on not only nutrition but workouts, theory and more. Click Here to check it out nowThink that might be difficult? Well, it really doesn’t have to be if you break the meals down into manageable portions. Instead of eating the common ’3 big meals a day’, the idea is to never let yourself go hungry because this is a sure sign that your body is feasting on your muscle tissue!

If that hasn’t convinced you to eat more frequently, does raising your metabolism and keeping yourself lean sound more appealing? Thought so – Eating more frequently also means that your body is always having to burn calories meaning an increased metabolism.

If this frequency is still not possible for your lifestyle, then something that is commonly done is to invest in some whey protein and a shaker bottle so that you can have a convenient hit of protein wherever you are – so that’s all of the excuses out the way Please don’t forget that whey protein is a supplement and is in ‘addition to’ rather than a replacement for whole food.

However in these articles we will only be talking about whole foods that build muscle, not supplements.

From here this article will split into sections depending on the food/protein group.

The first protein group that we will be discussing are Meats

Click here to continue to ‘Foods That Build Muscle – Meats’

Or check out the other foods that build muscle

Dairy and Egg

Pulses

Fish and Seafood

Carbohydrates

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

Foods to Lose Weight and Burn Fat – 6 Tips

Altug — Wed, 22 Sep 2010 18:52:20 +0000

Want to know which foods help you to lose weight? Generally, foods to lose weight are very similar to foods that build muscle but we’ll talk more about carbohydrates and fats in this article too.

There aren’t many foods that actually have significant weight loss properties. Some foods will help to speed up your metabolism – For example you’ve probably heard that chilli’s can do this, as can green tea.

The difference these foods would make are minimal and you shouldn’t rely on these foods alone to burn fat. There are more important things to concern yourself with and once these are in place these foods are like the icing on the cake (cake, incidently, isn’t a food that will help you to lose weight ).

Before I continue with my 6 tips, If you want the quickest results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

To help make your food work for you and help you to burn fat, here are some things you should be aware of

Portions

Eat small portions of food more frequently (4-6x a day if possible). Make sure your meal is well balanced with complex carbs/protein and essential fats. The ratio will depend on when you are eating and your body type. (If your metabolism is slower you would benefit from reducing your carbs slightly). Eating with this frequency will help keep your metabolism nice and high because it is constantly having to burn calories.

Eat Your Protein First

Protein is more difficult for the body to store as fat and will make you feel fuller so try to finish the protein part of your meal first. Protein will also help you to hang on to your precious muscle tissue which will keep your metabolism high and keep the fat off of your body in the long term.
The different types of low fat proteins can be seen in my article ‘foods that build muscle’ (Ladies, don’t be scared these foods won’t turn you into Arnie and will actually help you to burn fat!). Proteins are great foods to lose weight.

Eat Foods That Are High in Fiber

Foods high in fiber such as oatmeal, brown pasta/rice/bread, fruits, and most cereals will keep you feeling fuller for longer. They also help to keep your digestive system running smoothly to make sure that you’re burning calories efficiently and that your bowel movements are healthy (I’m proud of myself for finding a ‘nice’ way to put that!).

Eat Foods Low in Fat

Try to stick to foods that are low in saturated, trans fats and overall fat. This is for obvious reasons. If you eat more fat than the body can burn off for energy, then it will be stored on your body as fat.

Drink Water to Lose Weight!

Keep yourself hydrated at all times so that your body is consistently flushing out water. Water also helps to keep your hunger at bay as most people mistake thirst for hunger! I’ve covered this whole topic in a separate article.

Eat Whole Foods Where Possible

Whole foods are foods that havn’t been treated to make them last longer or taste better. These foods require your body to burn more calories in order to be digested which makes them great foods to lose weight. They also contain all of their original vitamin and mineral content where as processed foods have been stripped of much of theirs. Some examples include

Proteins

White Meat – Chicken, Turkey and fish

Red Meat – Beef and Lamb (stick to lean cuts!)

Nuts and Seeds (be aware of their overall fat content)

Some dairy – Milk, plain yoghurt, cheese.

Legumes – Beans and Pulses

Carbohydrates

Brown Rice

Whole Grain Products – Bread, Pasta

Couscous

Oats

Fruits and Veg

Fats

Essential Fatty Acids – From fish or cold pressed oils and nuts (e.g Safflower, Linseed etc)

There you have it, 6 tips that you can incorporate which will have your foods working harder for you and will turn them into foods to lose weight (more importantly to burn fat!)

Eat your way to a healthier, more confident you!

Thanks for reading

Altug

Click Here For More Nutrition + Diet Tips Relating To ‘Foods To Lose Weight’

Altug Recommends

I highly recommend you check out the most popular online E-Program about fat loss and abs by Mike Geary now!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want to make a permanent change to their physiques starting now.

See what it’s all about HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Free Printable Workout Log – Log your progress and achieve results

Altug — Sun, 19 Sep 2010 16:03:30 +0000

Hey! Are you logging your progress at the gym?? My free printable workout log has you covered if you aren’t.

If you aren’t recording every workout you perform, how do you know whether you are progressing? You don’t – and if you’re not progressing, I bet I can make a pretty accurate and educated guess in assuming that you aren’t achieving results either!

Print your free workout log here and get started

First I will give you the printing instructions and further below are the instructions on how to use the log.

Step 1 – Turn your printer to “economy” printing. You will be printing one of these logs for each training day!

Step 2 – Click to go to the Free Printable Workout Log here and print. (It should print perfectly but if it doesn’t then remove all margins)

Step 3 – Take a pen and write down your workout information EVERY time you go to the gym and enjoy your results!

How To Use The Free Printable Workout Log

The first box on the free printable workout log is for your specifics – They are pretty self explanatory.

Name – Obviously…your name

Date – of your workout

Time – of your workout session (time of day)

Length of Session – How long your workout lasted

Weight – Your weight

Body Fat – Your body fat percentage if known. (It is difficult and may be costly to get an accurate measure but if you can find this information out, it would be a better measurement than just weight.)

Total Calories – Calories you consumed in total that day/week

Calorie Ratio – Breakdown of your calorie consumption. What percentage came from Protein/Carbs/Fat?

Ok, so the next box in the free printable workout log is just underneath to the left. This box contains two fields.

Tempo – This relates to the speed that you are lifting the weight in both the concentric and eccentric phase. For example, the concentric phase of a bench press is when you push the bar up and away from your chest. The eccentric (or negative) phase is when you are lowering it down towards your chest.

So a 2-0-2 tempo would mean that one rep would take you two seconds on the way down (without a pause – hence the 0 in the middle) and 2 seconds on the way up (without a pause at the top – hence the 0) = 4 seconds in total for 1 complete repetition.

The reason I’ve included this in the free printable workout log is because different tempo’s work better for different goals. The 2-0-2-0 tempo just mentioned is good for muscle building (hypertrophy) where as you may want to try a 1-0-3-1 tempo to develop explosive power. (Bring the weight slowly down before exploding fast on the way up with a pause at the top). You get the picture.

Rest – These are your rest periods in between sets. Again these could differ depending on your goals. 30-120 secs for muscle building all the way up to 5 minutes for strength.

Here is a picture of the tempo and rest fields – Also the muscle building workout log box is also pictured (explained below)

The next box (pictured above) is the muscle building workout log where your resistance/weights workout information is recorded.

Exercise – Put the name/s of the exercise you are performing in this box. The exercises go in the order that you will be performing them.

Set – This section will contain information for each set of exercise. Write down how many repetitions you performed and how much weight you used for each set.(If you will be doing more than 5 sets per exercise, just spill over into the ‘notes’ section)

Notes – This box will contain any other information that relates to your resistance workout. For example, you may be using a training principle such as supersets or pyramids. Write these down in this box.

Cardio Workout Log

This section of the free printable workout log is for your cardio program – It can be used for either low intensity, steady tempo cardio or it can be used for high intensity interval training!

So, the top row of this box is only really applicable if you are using intervals. (find out more about High Intensity Interval Training here)

Intervals – This splits your workout up into 13 sections or “intervals” where you can put information in for each interval.

Work – This section is for the high intensity part of your intervals hence they are “work” intervals.

Recover – After your work interval you will have a recovery interval. Record information for your recovery intervals too.

Time – How long each interval lasts.

Cardio Type – What kind of cardio are you doing? Running, cycling, boxing, skipping etc? This section can be substituted for another “intensity” box if you wish.This would be useful for something like treadmill running where there are more than one intensity variables – e.g Speed and Incline.

Intensity – The intensity of your cardio. This could be speed, incline, heart rate, distance – Whatever you measure your performance with.

Finally we have the “workout notes box”. This box is for any other information that may be useful for your progression.

For example, how did you feel during the workout? If you were lethargic, you may be able to establish a pattern if training in the morning (as an example) always makes you feel this way.

Other things to include are your supplements and any other workout notes that there was not enough space for in the other sections. Calories burned, training principles, distance, nutrition, other intensity variables are just a few examples.

Ok, well that’s it! Remember that recording your progress is one of the most important things that you can do. You will not know or remember to improve if you don’t make accurate notes. This free printable workout log has you covered! Use it!

Enjoy.

Free Muscle Building Ebooks + Weight Loss Ebooks

Altug — Sun, 19 Sep 2010 15:21:59 +0000

FREE Muscle Building Ebooks / Weight Loss Ebooks

Free Muscle Building Ebooks

Free Weight Loss Ebooks

Free Recipe and Diet Ebooks

Free Supplements Ebooks

Free Training/Miscellaneous Ebooks

Welcome to the FREE ebook area!

This is my way of saying thank you for visiting my site and helping to make it a success!

This library of free ebooks is always growing – Sign up to my FREE newsletter to keep updated on new ebooks that I release. You also receive a free Muscle Building/Weight Loss course for signing up!

On the left hand menu, you have a list of Ebook categories to choose from. You can either use the links there or scroll down the page to see all ebooks.

IMPORTANT : Please follow the quick step-by-step instructions below before downloading your muscle building ebook or weight loss ebook to make sure everything goes smoothly!

Instructions

1) Click on the ebook you want to download for free.

2) You will be taken to a page with a link to the ebook.

3) Before you are allowed to click on the link you will be asked to fill out a very quick survey (often 3 or 4 questions long) This survey helps fund the site and keep it free – The 2 minutes you take to fill out the survey is really appreciated!

4) Once you have filled out the quick survey you will get free access for life to that ebook! The same protocol will happen for each e-book.

5) Please do this to keep my website free – Filling out the surveys pays for the space this site is hosted on and allows me to help you and others for FREE! (the way I want to keep it!)

6) Enjoy your ebook! Don’t forget to save it to your hard drive! (it is in PDF format – If it doesn’t automatically open you’ll need to download adobe reader)

Muscle Building Ebooks

Title : 8 Things you Must do to Build Maximum Muscle

Author : Sean Nalewanyj

Pages : 36 Pages

Description : Author of Award-Winning Training System, The Truth About Muscle Building – Sean Nalewanyj has created this E-book to make users aware of 8 important things that they must do to build muscle optimally! There are some gems in this ebook!

Download for FREE here!

Title : The Top 20 Ways to Screw Up in The Gym

Author : Vince Delmonte

Pages : 23 Pages

Description : A report that outlines the top 20 mistakes people make in the gym that can cripple your results! Are you making any of them??

Download this free report now and find out!

Weight Loss Ebooks

Title : Fat Burning Fairy Tales

Author : Sean Nalewanyj

Pages : 43 Pages

Description : Very comprehensive ebook about the biggest mistakes people make when trying to burn fat! This is must-read stuff by Sean Nalewanyj for anyone who wants to successfully burn fat!

Download Now FREE!

Title : Mission Abdominals

Author : Tom Venuto

Pages : 52 Pages

Description : An awesome 52 page read. A candid interview with fat loss expert Tom Venuto – Great information about supplements, training and diet for success. Another fantastic free download which will bring you one step closer to your goal!

Download Now!

Title : Training and Nutrition Insider Secrets For a Lean Body

Author : Mike Geary

Pages : 65 Pages

Description : Another guru author, this time in the field of Fat Loss and getting that flat, sexy stomach – Mike Geary has sold thousands of his fat busting program The Truth About Abs all over the world.

This book by Mike is really comprehensive at 65 pages and contains valuable information which will help you reach your ab goals! A great FREE download.

Download FREE Now!

Title : Six Pack Abs Revealed

Author : Tom Venuto

Pages : 15 Pages

Description : Short and to the point. This is an ebook by famous fat loss author, Tom Venuto who walks the walk as well talking the talk. This ebook reveals what mistakes to avoid when trying to burn fat from the stomach and the things you MUST be doing!

Download FREE now!

Title : Fat Loss Facts, Tips and Tricks

Author : Will Brink

Pages : 56 Pages

Description : A fantastic fat loss ebook by Will Brink – This book contains many take-home tips about fat loss. You’ll be better equipped in your quest for succesful weight loss after reading this book that’s for sure.

Download this ebook for FREE Now!

Muscle Building/Weight Loss Recipe and Diet Ebooks

Title : Body Sculpting Recipes and Smoothies

Author : Sean Nalewanyj

Pages : 34 Pages

Description : A great healthy recipe and smoothie book by Sean Nalewanyj which would still be great value at 20-30 dollars..but you get it FREE of course!

Download for FREE Now!

Title : Tasty Fat Loss and Muscle Gaining Recipes

Author : Will Brink

Pages : 31 Pages

Description : 31 pages of tasty, easy to make recipes by Will Brink! If you’re bored of your diet and stuck for idea’s this book is a godsend to keep things fresh!

Download this recipe book FREE now!

Title : 1750 Calorie Body Sculpting Meal Plans

Author : Sean Nalewanyj

Pages : 9 Pages

Description : A nice ebook containing diet plans if you’re on a restricted diet! You’ll get some great idea’s for meals in this book too! How much do slimming clubs charge for these plans? Well, this is FREE!

Download your FREE meal plans now!

Title : 3000 Calorie Muscle Building Meal Plans

Author : Sean Nalewanyj

Pages : 8 Pages

Description : A similar book as above but this time the meal plans are for the muscle builder who will need extra calories! Again, You’ll get some great idea’s for meals you’d never through of in this book too! Also FREE!

Download Now!

Supplements Ebooks

Title : The Creatine Report

Author : Will Brink

Pages : 31 Pages

Description : The most comprehensive report on the most popular bodybuilding supplement, Creatine, that I’ve ever read. A must read by the best-selling author Will Brink. You’ll be an authority on Creatine after reading this ebook.

Download Free!

Title : Supplement Company Secrets

Author : Will Brink

Pages : 25 Pages

Description : An eye-opening ebook where Will Brink explains what to look for when purchasing a supplement to make sure you are not being scammed by clever marketing! The supplement companies are gonna hate Will after this book…

Download Now for FREE!

Training/Miscellaneous Ebooks

Title : Perfect Posture in 30 Days

Author : Vince Delmonte

Pages : 27 Pages

Description : An ebook worth $27 that contains exercises, stretches and will teach you to self-assess your posture so that you know what to do to correct it. Also contains diagrams of the exercises! Having bad posture will cause pain and limit your results! A very valuable read!

Download for FREE Now!

Title : The Perfect Rep

Author : Will Brink

Pages : 11 Pages

Description : A fantastic report from Will Brink about the “perfect rep” – He discusses how your exercises should be performed and why, for the best results!

FREE Download Here!

Womens Weight Loss For Women – Muscle and Fitness

Altug — Sun, 19 Sep 2010 15:11:46 +0000

Womens Muscle and Fitness + Weight Loss For Women

In this section you’ll find female specific fitness articles!

Many articles that apply to weight loss for women can be found in the Lose Weight section of this site. Similarly the Muscle Building section of this site will have articles that also work and apply to womens muscle and fitness.

You may be surprised to know that many of the training principles that are prescribed for men will apply to women also. You may find these articles in those particular sections of this site and I fully recommend that you check those areas out as well.

However, In this section to make things easier for you, you’ll find all of the articles specific to womens muscle and fitness as well as weight loss for women! Enjoy.

The nutrition and best diets section is essential reading for anybody wanting to burn fat and tone up, male or female. The articles there will all apply and help with training and weight loss for women.

Weight Loss For Women + Womens Muscle and Fitness Articles

Women Lose Weight Or Get Toned? – The 4 Biggest Misconceptions About Womens Training

by Altug Kop

In this article I look at the biggest misconceptions I normally face when assisting women with their training and fitness goals… read more

The ‘Quick Weight Loss Tips’ Section Also Covers Weight Loss For Women! Click Here!

Quick Weight Loss

Altug — Sun, 19 Sep 2010 14:10:54 +0000

Quick Weight Loss Articles

Guide To Quick Weight Loss

Welcome to the weight loss section! Here you’ll find articles and information on how to lose weight fast. Now, most people normally put too much emphasis on all three of those words.

To ‘burn fat’ is a much more effective way of keeping your weight down in the long term rather than quick weight loss. The word ‘fast’ depends on the person. If, by ‘fast’ you mean 2-3 months then you can certainly see significant changes in your body if you are motivated enough to dedicate yourself.

If you are going on holiday in a week or two’s time and want to look good on the beach, then you may want to take a step back and look at a more realistic timeframe to burn fat.

If you truly are looking for quick weight loss..

You have to Check out my highest recommended online E-Program about fat loss and abs by Mike Geary!

This program stops you making crucial mistakes from the start and makes sure you start your weight loss journey the right way – Instantly! This is the quickest way to lose weight permanently.

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach while toning up.

See what it’s all about and start to change your physique today HERE

Ask yourself what it would mean to you to be leaner and weigh less on a regular basis. What would it give you? Once you find this out, as trivial as it sounds, you will be far better equipped to stick to a routine because it means something to you.

Mini Guide For Effective & Quick Weight Loss

If you’ve never trained to lose weight and burn fat before – Start Here! This guide containing crucial, quick weight loss information will outline the most important things you need to know before you start. When you’ve finished, check out some more articles further down this page to learn more and don’t forget to pick up your FREE e-book when you sign up to my free muscle building tips and fat burning E-Zine!

How to Burn Fat – The 4 Key Elements

Progressive Overload

Weight Loss Workouts

Nutrition Calculator – How much do you need to eat?

Muscle Building Nutrition – WHAT do you need to eat?

Why Lose Weight / Burn Fat?

People want to lose weight or burn fat for a multitude of reasons. For a guy who has been building muscle for the past six months, he may want to shed the excess fat to see the fruits of all his hard work. Some may have been overweight for all their lives and want to lose weight for health purposes or improve their confidence. The reasons are plenty but it is important to find out what it would mean to you to lose weight fast or burn fat.

Most people understand the health benefits of burning fat. Here’s a list to summarise what keeping your body fat levels low, if done through exercise and diet, will generally mean for men and women -

Keeping your blood pressure within normal ranges

Increased energy levels

Keeps cholestrol within normal ranges

Decreased stress on your joints

These are amongst many, many more health benefits

And of course, there are also the external benefits it will have on every day life such as :

Improved confidence

Improved appearance

Improved flexibility and range of movement

Once you’ve decided on your goal it’s time to check out the articles below in this section for detailed information on the best way to burn fat, quick weight loss and any other tips to help you on your way to a leaner you!

Quick Weight Loss Tips and Articles

How to Lose Belly Fat

by Altug Kop

Simple Steps on how to lose that stubborn belly fat!…read more

Best Exercise To Burn Fat

by Altug Kop

In this article we explore the best exercises to burn fat! You have many options…read more

Running to Lose Weight

by Altug Kop

There are many benefits associated with running to lose weight. It is easily one of the most accesible and effective forms of exercise for most individuals!…read more

Exercises to Lose Weight Quickly

by Altug Kop

Most people limit themselves to the gym environment to lose weight. Here are some more enjoyable alternatives if you’re not a treadmill or stationary bike person!…read more

Foods to Lose Weight – 6 Tips

by Altug Kop

Which foods can you eat to help you lose weight and burn fat? Check out these 6 tips here to assist you with maximum weight loss.…read more

Drink Water to Lose Weight?

by Altug Kop

What if I told you that you can drink water to lose weight? Hear me out before you call me crazy..(maybe too late!)..…read more

Desperate to Lose Weight Quickly? â Here’s a Quick Fix..

by Altug Kop

That’s right you heard me! I’m going to give you a quick fix but will it give you what you’re really looking for? Read on..…read more

Can We Use Weight Training to Lose Weight and Burn Fat?

by Altug Kop

Weights are normally associated with building muscle but find out in this article how vital they are in your quest for fat loss!…read more

Everything You Wanted To Know About Low Intensity Cardio

by Altug Kop

Find out all about low intensity cardio in this FAQ style article.…read more

Everything You Wanted To Know About HIIT Training – High Intensity Interval Training

by Altug Kop

Find out all about high intensity interval training in this FAQ style article.…read more

Burn Fat From Stomach – The Correct Way to Target This Stubborn Area

by Altug Kop

We do endless sets and variations of crunches – on our backs, sideways, upside down – surely these will pay off soon and I’ll be losing stomach fat to reveal a toned midsection, right?…Wrong!…read more

Burn Fat Not Muscle – The Importance of Burning Fat Whilst Maintaining Lean Muscle

by Altug Kop

My article about the importance of burning fat and not muscle! Read why burning fat over muscle is so important and see my top 10 tips to switch your body over to fat burn mode!…read more

How To Lose Belly Fat

by Vince Delmonte

Lose weight fast from this stubborn area. Vince Delmonte reveals all in this easy to understand article.…read more

Losing Body WEIGHT Or Body FAT: Do You Understand The Difference?

by Sean Nalewanyj

Do you understand the difference between losing weight fast and losing FAT? Sean Nalewanyj offers some important clarification. Find out here..
…read more

Weight Loss Tips – Effective Weight Loss Tips to Help You Succeed

by Vince Delmonte

In today’s world, almost everywhere you look people are looking for weight loss tips. Vince shares his valuable tips…read more

Workout Routines For Toning

by Altug Kop

Workout routines for toning – Recommended routines! There are workout routines for toning in abundance online but what exactly do we mean by toning?…read more

Reasons to Lose Weight

by Altug Kop

Your personal reasons to lose weight will be the most important determining factor of your weight loss!…read more

Lose Weight by Running

by Altug Kop

Many people like to lose weight by running and it’s not hard to see why – But are you getting the most out of your running…read more

Lose Weight in Days Free

by Altug Kop

The term ” Lose Weight in Days Free ” is a very popular search in Google – I provide you with some tips..but is it a good strategy if you’re after permanent weight loss?…read more

Don’t forget that your nutrition and diet will be crucial to achieving safe, effective and quick weight loss

You can also visit the weight loss workouts section to find out which types of training will help you burn fat

Weight Loss Workouts

Altug — Sun, 19 Sep 2010 12:12:19 +0000

Types Of Weight Loss Workouts

HIIT – High Intensity Interval Training

Low Intensity Cardio / Moderate Intensity Cardio

Tabata Training (HIIT Variation)

Sample Weight Loss Workouts

IMPORTANT : If you’ve just started exercising please take the Comfortable Pace Test to determine your comfortable pace and aerobic threshold before choosing a workout

Pick your free workout plan below :-

20 Minute Low Intensity Cardio Intervals – Complete Beginner

20 Minute Low Intensity Cardio Workout – Aerobic Threshold (Comfortable Pace)

19 Minute HIIT Training Workout – Intermediate

12 Minute Tabata Training Bike Workout – Advanced

As Well As Weight Loss Workouts We Also Have Muscle Building Workouts! Click Here!

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

For Fat Loss AND Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

How To Burn Fat – 4 Key Elements

Altug — Sun, 19 Sep 2010 11:43:12 +0000

How To Burn Fat

If you’ve landed in this section of LoseWeightBuildMuscles.com, chances are it wasn’t by accident. You have a goal – A goal to get leaner, firmer and you want to know exactly how to burn fat.

You may notice that this mini guide is very similar to my guide : How to Build Muscles. The reason for this is that the 4 elements remain almost identical whether you’re trying to lose fat or build muscle! I have tweaked this guide to apply to fat loss.

If you’re new to exercise, then before we begin, let me be the first to welcome you and congratulate you on wanting to become a part of this amazing journey to improve your health and physique. When you’re done reading this page, you’ll have the knowledge and understanding on how to burn fat more effectively. This will be a huge head start over most other exercisers!

I’ll warn you though, this journey is for the long-term. At times it will prove difficult but the rewards you will reap with your new body will be worth every effort. Once you know you can do it and have made a healthy lifestyle a habit rather than a chore, then it will become a lot easier and more enjoyable too! Especially when you know how to burn fat effectively.

Knowing that this journey can be difficult and will require immense dedication, are you ready to continue? Are you ready to learn how to burn fat

If yes, please read on and it will be my pleasure to show you exactly how to burn fat effectively.

You won’t regret reading this if you’re new because these are the most important elements required for fat loss. Getting just one of these wrong will be detrimental to your gains!

If you’ve tried to lose weight or burn fat for a while but have seen little or no results then you may be missing one or more of the 4 key elements or not paying it as much attention as you should be – Ever heard the saying..

You’re Only As Strong As Your Weakest Link?

We’ve spoken a lot about these 4 mystery elements. I think it’s about time they introduced themselves!

How to burn fat? The 4 key elements needed to burn fat and lose weight fast are…

Nutrition

Training

Recuperation/Recovery

Supplementation

Imagine the 4 elements as a chain..break one of them and the whole chain is broken. The relevance of this analagy is this – If you’re missing one of these key elements (with the exception of Supplements) then you will get ZERO results. Not a smaller amount of results, not minimal results but ZERO results, especially if you’re not genetically gifted.

In case you’re wondering, yes, they have been put in order of importance. Let’s take a look at each key element and understand why they are each so important. You’ll also see a percentage figure of how important I believe each element to be when showing you how to burn fat.

Before we start if you want the quickest results and to take away the learning curve or fat burning I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now

Nutrition – 50%

The most important of all 4 elements but easily the biggest mistake most exercisers looking to lose weight fast will make : Not looking after their diet or not knowing how much they’re eating (Or even WHAT they’re eating!)

You can train as hard as you like but if you are consuming more calories a day than your body is burning off, then all of your hard work will be for nothing!

I’ll say it again, your hard work in the gym will be for NOTHING!

Can you imagine training as hard as you can? Having a killer cardiovascular exercise program and having to complete it with the absolute last of your strength…for nothing!?

Not something many of us would like to think about but it’s true. If you’re not going to eat right and look after your calories then you might as well not train because you’ll be wasting your time and more importantly your blood, sweat and tears in the gym (well, hopefully not blood!)

How to burn fat – How much do we need to eat?

Unfortunately there isn’t a ‘one diet fits all’ solution. How much and of what you need to eat will depend on your genetics and body type. One thing your diet definitely should have if your goal is to burn fat is a gram of protein per pound of your bodyweight daily (or your bodyweight in KG x 2) (or as close as possible to this figure). The reason for keeping your protein intake high is to maintain as much muscle mass as possible. This in turn keeps your metabolism nice and fast!

Your body also won’t convert protein to fat as readily as carbohydrates.

Example : A person weighing 150lbs should aim for at least 150 grams of protein. Somebody weighing 75 KG should be aiming for 150 grams of protein per day

Your ideal weight loss diet is going to be discovered by using trial and error to see what response you get from your body.

However, we can follow some guidelines and a great place to start is the Harris Benedict formula BMR calculator. BMR stands for Basal Metabolic Rate and is the minimum amount of calories your body needs in a day to carry out it’s basic functions. You can then use this figure to find out your ‘Total Caloric Daily Expenditure’.

You shouldn’t be consuming any more calories than your total daily expenditure if your goal is to burn fat. If you still aren’t experiencing weekly weight loss of at least 1-2lbs a week then lower your daily calorie intake by 200 calories each week you do not lose weight (or you can intensify your training first to see if this helps).

Most people can lose weight just by focusing on their nutrition. (This is why fad diets are so popular). However, this is not the most effective way to lose fat because you will have lost muscle and/or slowed down your metabolism. Which means as soon as you raise your calorie consumption again, you’ll put all of that weight back on.

A much healthier and long-term fat loss solution is to use nutrition in conjunction with Key Element number 2…

more info and articles on nutrition here

Training – 30%

How to burn fat most effectively? – Combine nutrition with Training! If you don’t subject your body to enough cardiovascular stress (burn calories) during your weight loss workouts then your body will have no reason to change and burn fat.

The body is a very clever machine that adapts to everything we do in order to survive. This is our bodies number 1 goal (This explains why our body would much rather hold on to fat for a survival tool because it is so energy dense!)

So, when you are putting yourself through a tough workout in the gym, how do you think your body will react? It will react by thinking

”Wow! That was tough! I better get fitter, increase my metabolism and burn fat so that I can handle it next time”

Remember, that the body is efficient at surviving. Put stress on your body and it will respond by making you fitter and stronger to survive your next workout. As we get fitter and leaner, we need to workout with more intensity or in greater quantities to keep the body responding in this manner. This is called Progressive Overload and is super important.

As a general rule of thumb, there are 2 main types of weight loss workouts : Low Intensity Cardio and HIIT (High Intensity Interval Training). There are also variations of HIIT e.g Tabata training, but ultimately they are still HIIT.

Both types of training have their merits and their negatives. HIIT is generally considered superior and more time efficient but if you’re just starting out or in certain other circumstances, low intensity cardio will be more beneficial. more info on the two training types here

Remember that whichever protocol you chose, you will still need to feed your body with the proper nutrients otherwise your body will have no tools with which to repair itself and get fitter. Do you see how nutrition and the chain analagy comes into play here?

The take home lesson here is that you must train to lose weight fast and effectively BUT your fitness will improve outside of the gym with sufficient recovery which will allow you to train harder next time, which brings us nicely on to our 3rd key element…

Recovery and Recuperation – 15%

This area is not as important if you’ve elected to use low intensity cardio workouts for your fat loss program. After a low intensity cardio session your body will pretty much be back to normal the next day and if you stretched sufficiently at the end of the workout, you’ll feel ready to go again the next day.

However, if you’re using the HIIT protocol (High Intensity Interval Training), DO NOT make the mistake of being so eager when starting out that you hit the gym every single day and use the HIIT workout every time.

Why? Because you will regress rather than progress. Relax, I know you’re excited and you want to burn fat and lose weight fast but your body needs time and fuel to repair.

After a HIIT workout your bodies metabolism will be faster for around 12-48 hours. This is your body going through something called EPOC or Excess Post-exercise Oxygen Consumption. Your body takes in this extra oxygen to repair the body and bring it back to its normal state following a strenuous workout.

If you hit the gym again before your body has repaired itself from your last HIIT workout then you will not be fit enough to progress the intensity from your last workout thus resulting in no progression in weight loss.

This is called overtraining and something you want to avoid at all costs! See the charts below for an example of somebody who is overtraining and somebody who has got it right.

If you hit the gym again before your body has repaired itself from your last HIIT workout then you will not be fit enough to progress the intensity from your last workout thus resulting in no progression in weight loss.

How to burn fat – How much recuperation do you need?

Due to genetics and different body types, again, there isn’t a ‘one size fits all’ answer to that question unfortunately.

The weight loss workout chosen will also effect how much recovery you will need. If you’ve elected to use low intensity cardio, then you won’t need much recovery time at all. Your body will be pretty much back to normal within a day and providing that you stretched after your workout, your body should feel ready to go again.

Low intensity cardio can be done effectively around 3-6 times a week.

HIIT workouts on the other hand will require more recovery time. I had great fat burning results with a program that consisted weekly of 2 HIIT sessions and 2 weights session followed by low intensity cardio. (Yes, you can mix and match workouts! Keeps things varied and will optimise your results!). HIIT workouts should be kept to a maximum of 2-3 times a week in order to give your body time to recover and progress.

Check here to find out more and for some sample weight loss workouts.

Another component of recovery is nutrition. If you don’t consume the right nutrients in the right amounts, then you will not recover. Do you see how nutrition crosses over into recovery as well? No more needs to be said about nutrition – It is vital!

Sleep is also important for recuperation. How much we need has been argued but at least 7-8 hours is normally recommended for optimum muscle building and day to day function. This makes sense – Firstly, high levels of the anabolic (muscle building) hormone, GH (growth hormone) are released during a deep sleep. This hormone is very effective at burning fat and will help you to maintain your much needed lean muscle. Maintaining your lean muscle, as you probably know by now, will mean that you burn more calories while you’re doing absolutely nothing and help keep fat away!

Secondly, how good do you feel when you’ve had little sleep? Most of us can’t function or concentrate properly without a good nights sleep so how do you expect to get through your workout with maximum intensity if you’re lacking in energy or concentration? If you can function normally, then more power to you but for the rest of us…Get some sleep!

Supplements – 5%

Some will argue that this 4th element isn’t ‘Key’ and that most gym users focus too much on this aspect rather than the more important things such as nutrition.

I definitely agree but I would also argue that for some people, supplements will have a direct correlation to whether they achieve their nutrition goals. How important is nutrition? You know the answer to that.

At the very basic level of supplements (I’m talking protein and multivitamins), they can be the difference maker. If you can’t eat enough protein through solid food, then you’ll find it extremely difficult to maintain your lean muscle during your fat loss phase.

This will stunt your fat loss efforts and slow down your metabolism! Adding one or two protein shakes to supplement (important word – Means ‘in addition to’, not ‘instead of’) your diet and hitting your protein target will mean that you’ll spare your precious muscle and lose weight fast.

Supplements play an important role in filling the nutritional gaps left by your restricted diet while shedding fat. Especially vitamins and minerals! Vitamins and minerals play a crucial role in most of your bodies chemical reactions. Being deficient in just one of them can slow the fat loss train down to a crawl! Therefore, picking a good multivitamin and mineral product is imperative to your fat burning phase.

That’s what the goal is right? To burn fat as effectively as possible!

Don’t get me wrong – Most supplements are not worth the fancy labels they’re wrapped up in and most trainees spend far too much time and money on supplements when the solution is usually much more straight forward – Nutrition nutrition nutrition! Eat more! Key element number 1.

Don’t get me wrong – Most supplements are not worth the fancy labels they’re wrapped up in and most trainees spend far too much time and money on supplements when the solution is usually much more straight forward – Nutrition nutrition nutrition! Eat less and eat the right stuff! Key element number 1.

Pick a standard whey protein powder and a good multivitamin and you’re on your way.

There are also some specific fat loss supplements that you could take into consideration. I wrote an article about them here

You can lose weight and burn fat without supplements but you will get slightly better results with the right ones. You’d lose that extra 1-2% body fat if everything else is in perfect order.

Do not waste your money on fancy, exotic sounding supplements and remember that supplements are only 5% important to your progress for a reason. Focus more on the top 3 elements for quick fat loss!

more info on weight loss supplements here

Let’s wrap it up..how to burn fat? Follow the four principles!

Key Element Number 1 – Nutrition – Eat the right foods in the right quantities. You will not lose weight without a good diet!

more info on diets here

Key Element Number 2 – Training – Choose an effective weight loss workout AND make sure you are using the principle of progressive overload with every workout to give your body a reason to lose weight and burn fat!

more info on weight loss workouts here

Key Element Number 3 – Recovery – Do Not Overtrain! Take enough time and nutrition to recuperate for your next workout or you will not progress.

Key Element Number 4 – Supplements – Optional, but it can be difficult to eat enough solid protein to maintain your existing muscle tissue. If your nutrition is effected by your appetite then it is ok to supplement your diet with protein and vitamins. Supplements will maximise your results.

more info on supplements here

I’d say you are now better equipped than 90% of new starters to this journey and also probably better equipped than 70% of people who have been working out for years!

Look at these 4 key elements as a template for fat loss. I’ve given you a basic template but now YOU need to find the finer details that will give the optimal results for your body.

Which nutrient ratio works best for your body? What weight loss workout will work best for you? How much recovery will your body need? Which supplements will your body respond well to?

These are all questions that can only be answered on your fat loss journey through your own personal experience.

This site was built to further your knowledge about muscle building and fat loss but ultimately it will all boil down to actually doing and experiencing it for yourself.

you can never stop learning how to burn fat and the quick weight loss tips and articles section was created for exactly this purpose so do make sure you read up often on how to burn fat.

You may now begin your fat loss journey but remember – Break one of the Key Elements and it will break you!

Thanks for reading and I hope that your journey is a rewarding one!

Altug Kop

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Harris Benedict Formula – Basal Metabolic Rate Calculator

Altug — Thu, 16 Sep 2010 21:22:39 +0000

Find out how much should you be eating for your specific goal!

The Harris Benedict BMR calculator calculates the minimum amount of calories you need to maintain your weight as well as perform your day to day activities based on sex, age, height and weight.

The formula used is the Harris Benedict Formula and is only an approximate estimate but it gives you a starting point. More on this formula later.

First of all please complete the form below to get an approximate BMR figure. (conversion charts are below if you need them). Then continue below for further instructions.

Important Note : Do not input your height in ‘Feet and Inches’. Input your height in TOTAL inches. See the convertor below if you’re unsure what your height is in TOTAL inches

Female

Male

Weight: Kilos

Height: Inches

Age: Years

Result:

HEIGHT + WEIGHT CONVERTORS

(the figure in the red column goes into the calculator)

CM Feet Inches

142 4’8 56

145 4’9 57

147 4’10 58

150 4’11 59

152 5 60

155 5’1 61

157 5’2 62

160 5’3 63

162 5’4 64

165 5’5 65

167 5’6 66

170 5’7 67

173 5’8 68

175 5’9 69

178 5’10 70

CM Feet Inches

180 5’11 71

183 6 72

185 6’1 73

188 6’2 74

190 6’3 75

193 6’4 76

195 6’5 77

198 6’6 78

201 6’7 79

203 6’8 80

206 6’9 81

208 6’10 82

211 6’11 83

213 7 84

216 7’1 85

Stone Lbs Kilos

7 98 44.5

7.5 105 47.6

8 112 50.8

8.5 119 54

9 126 57.2

9.5 133 60.3

10 140 63.5

10.5 147 66.7

11 154 70

11.5 161 73

12 168 76.2

12.5 175 79.4

13 182 82.6

13.5 189 85.7

14 196 89

Note : If you are any heavier/lighter than the range given in the ‘weight’ conversion chart just add/subtract 3.15kg for every half stone or 7lbs over/under you are. For example if you are 14.5 stone (or 203lbs) you’d be 92.15kg.

NOW YOU HAVE YOUR BMR…

You’re nearly finished. We just have to look at how active you are in your lifestyle to get a true representation of how many calories you will need to maintain your weight. We’ll now find your total daily energy expenditure or your TDEE.

How much exercise do you do? TDEE – TOTAL DAILY EXPENDITURE

Sedentary (Office Job – Not very active) BMR X 1.2

Lightly Active (1-3 days/wk light exercise) BMR X 1.375

Moderately Active (moderate exercise 3-5 days/wk) BMR X 1.55

Very Active (intense exercise 5-7 days/wk) BMR X 1.725

Over Active (Hard exercise daily. Active job. Training for sports contest/competition) BMR X 1.9

EXAMPLE

The calculator determined my Basal Metabolic Rate to be 1818. I’d say I’m only lightly active recently which would mean that I multiply that figure by 1.375.

1818 x 1.375 = 2490 calories is the amount of calories I need to maintain my weight

Now that you know your Total Daily Energy Expenditure..

WHAT IS YOUR GOAL?

Build Muscle OR Lose Weight/Burn Fat

If your goal is to build muscle, you should start by eating 500 calories over what your Total Daily Energy Expenditure is.

Expect to gain 1-2 kgs per week when you’re starting out. 0.5-1 kgs if you’re a veteran. Any more than this and you’re probably gaining too much fat and you’ll need to reduce calories slightly.

If you aren’t noticing any weight gain on an extra 500 calories, try gradually increasing the number to 1000 calories on top of your TDEE.

If your goal is to burn fat and lose weight, you should start by eating 500 calories less than your TDEE.

Expect to lose 0.5-1kg a week (1-2lbs). If you’re losing any more than this, it is likely coming from muscle tissue. This will slow your metabolism down and make it harder to lose weight in the long run!

If you aren’t noticing any weight loss, decrease your calories by a further 250 a week until you see the weight dropping OR increase your training frequency and intensity

Important Note : Remember that not all calories are created equal! A 3000 calorie diet consisting of mainly junk food and saturated fats is NOT the same as a 3000 calorie diet consisting of protein, complex carbs and essential fats.

For More information on what to eat as well as how much click here!

The Harris Benedict Formula is pretty accurate for all but the really muscular physiques (it will underestimate your calorie requirements) and the really overweight (it will overestimate your requirements).

If you find yourself in the latter situation, it would be wise to find out your LBM – Lean body mass. You can do this by getting a body fat check.

Then, take your LBM and add 10% to it. Then put that figure into the calculator for a closer estimate for what your daily calorie needs are.

For example if my LBM was 67kg, I’d add 10% to it. 67 + 6.7 = 73.7kg and I’d put that into the calculator.

Or

If you fancy doing the math all on your own, there is a more accurate
formula than the Harris Benedict Formula that takes Lean Body Mass into account. It’s called

The Katch-Mcardle Formula

This formula is more accurate for everybody but you’ll have to know your LBM first. The formula works for both men and women because no guess work needs to be done with body fat levels once you’ve obtained your lean body mass.

BMR = 370 + (21.6 X lean body mass in kg)

My Example

I’m 74kg in total weight
I have a body fat % of 12%

So my lean weight is 65.1 kg

My BMR is 370 + 1406 = 1776 calories (very close to what the harris-benedict formula gave me)

Then multiply that figure again depending on your activity level.

So mine would be 1776 calories x 1.375 (lightly active) = 2446 Calories needed to maintain weight

As you can see the difference in results between the Katch Mcardle Formula and the Harris Benedict Formula were negligable for me. If you’re between 10-18% bodyfat (higher for women), then the calculator at the top of this page will serve you fine (unless you’re extremely muscular).

If not, find out your LBM and use the Katch-Mcardle Formula

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

For Fat Loss I Recommend

Check out my highest recommended online E-Program about fat loss and 6 pack abs by Mike Geary!

Mike is offering his highly effective and award winning program, “Truth About Abs” for a limited time only at a risk-free trial price of ONLY $4.99!!

Yup, you heard that right!

This program is highly recommended for males and females who want a complete fool-proof program to achieve ripped 6 pack abs or a sexy flat stomach.

See what it’s all about and start to change your physique today HERE

Click to leave the Harris Benedict Formula Page and go back to the Best Diets and Nutrition Section

Progressive Overload – A Key Exercise Principle

Altug — Thu, 16 Sep 2010 20:28:00 +0000

No matter what your goal is, whether you want to build muscle fast or lose weight, during your workouts the key principle you should always work within is progressive overload. Failing to do so will mean that your results stop almost immediately.

What is Progressive Overload?

Our bodies are used to doing certain things on a daily basis. Walking around, carrying the shopping etc. All of these functions are normal activities that the body is capable of.

What happens when we go beyond our bodies normal capabilities? What if we’re only used to walking and all of a sudden we have to run for a bus? When people complain that even running for a bus is a difficult task for them it means that they have experienced OVERLOAD. An activity beyond what their body is normally used to.

Bearing in mind that the body is designed to survive, it will take steps to ensure that this kind of stress or ‘overload’ isn’t experienced again by ‘progressing’. After a while, running for a bus will become a ‘normal’ daily activity (if it was done regularly) and would not be something that the body finds difficult to perform.

That is a very simple example of progressive overload in the real world.

How Does Progressive Overload Work in Our Training?

The idea remains similar. Your goal should be to push your body beyond it’s normal demands. Why? So that your body responds by progressing you towards the goal you are working towards.

Muscle Building Example : John Smith wants to be bigger. He pushes 50kg on the bench press for 10 repetitions in his first week. He struggled.

His body responds throughout the week to make sure that next time he doesn’t struggle. It will do this by making John’s muscles bigger and stronger.

John Smith comes back to the gym next week and pushes 50kg for 12 reps (progressive overload from last week – an extra 2 reps). His body grows bigger and stronger still.

Weight Loss Example : John Smith wants to drop body fat. He has taken up a cardio programme.

John does 20 minutes at a speed of 8km on the treadmill in his first week. He is very out of breath as he is not used to running for so long. His body responds by increasing his fitness and increasing his metabolism.

20 minutes at 8km is now a ”normal” function for John. He must now beat his score the following week to progress (either by increasing the duration or his speed)

Failing to beat your score (increase intensity) from your previous workout will result in a plateau!

If all of this sounds confusing, I’d highly recommend grabbing a complete muscle building or fat loss program to kick-start your muscle building journey – My highest muscle building recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

And for fat loss if you want the quickest results I’d highly recommend checking out Mike Geary’s “Truth About Abs” program – It’s a complete guide that gives you workouts, theory, nutrition and motivation to burn fat quickly, safely and permanently. You can even trial it to see how you get on! Check it out now ==> HERE

No progressive overload = No reason for your body to change!

If John carried on with his 50kg for 10 repetition workout week after week his body will have no need to increase his muscle size and strength because it has now become a normal activity that it can handle fairly easily.

How Do We Ensure That We Reach Progressive Overload?

I’ll give you a list of things you can do here but this is also another detailed subject in which you’d greatly benefit from grabbing yourself either one of my recommended online muscle building programs or fat loss programs (depending on your goal). Clicking either of those links will take you to my detailed reviews of the most popular online programs.

There are a few things you must do :-

Keep a log of every workout you do! How will you remember what you did in your last workout if you don’t write it down? How do you know what score you have to beat to reach progressive overload? This is very important and a must do!

Train to muscular failure or close to it if you’re goal is to build muscle. (those last 1 or 2 repetitions that you struggle with are the difference between reaching progressive overload or not!)

Getting as close to failure as safely possible during your cardio programme.

(Failure is harder to determine with cardio. Obviously it wouldn’t be safe to go to absolute failure on the treadmill! As long as you’re using appropriate intensity and beating your previous workout’s score, you should progress. Don’t cheat yourself if you feel that you have a little more in the tank!)

What If We Fail to Reach Progressive Overload and What Can We Do?

Here are some reasons that people may fail to beat their previous score or increase their intensity

Not taking in the correct nutrition to allow your body to grow stronger/bigger/fitter

Solution : Eat correctly and eat enough food every single day!

Not pushing yourself to beat your previous score

Solution : This is a mental thing and something only you can overcome. Sure at times your workout will feel uncomfortable (unless it is actual pain, stop if you feel you’re injuring yourself). You are trying to ‘overload’ your body! How badly do you want to reach your goal? If you want it enough, a bit of short term discomfort is nothing compared to the long term glory you will achieve.

Forgetting what you did the previous week

Solution : No excuse, you MUST record your workouts

Feeling tired / Lacking energy / Overtraining

Solution: Get adequate rest. Try to aim for at least 7 hours of sleep a night. You may also be overtraining. Take an extra day off in between workouts if this is the case and let your body recover fully.

Not using correct technique or cheating

Solution: This can be hard to see yourself. Somebody will probably have to tell you if your form is slacking. Remember to lift a weight that is heavy enough but can be lifted with correct technique. There is no point in lifting heavy if you’re not targetting the correct muscles.

SUMMARY

Whoever you are, male or female, no matter what your goal you must exercise using progressive overload or your results will stagnate after the first couple of weeks. Remember that no two people are the same so start at a level that your body is capable of handling and progress gradually from there.

In short : No progressive overload = No Progress!

Take a look at some workouts you can use with the progressive overload principle :-

Muscle Building Workouts

Weight Loss Workouts

If you’re struggling with your diet I’d recommend these two articles :-

Calorie Calculator – How Many Calories Do You Need To Eat To Reach Your Goal?

What Foods Should You Eat To Reach Your Daily Calorie Target?

HGH Supplements

How To Build Muscles

Altug — Thu, 16 Sep 2010 19:56:04 +0000

If you’ve landed in this section of LoseWeightBuildMuscles.com, chances are it wasn’t by accident. You have a goal – A goal to gain size and you want to know how to build muscles.

If you’re new to this game, then before we begin, let me be the first to welcome you and congratulate you on wanting to become a part of this amazing journey to improve your physique. When you’re done reading this page, you’ll have the knowledge and understanding on how to build muscles. This will be a huge head start over most other gym users.

I’ll warn you though, this journey is long and at times, difficult but the rewards you will reap with your new body are worth every effort.

Knowing that this journey can be difficult and will require immense dedication, are you ready to continue? Are you ready to learn how to build muscles?

If yes, please read on and it will be my pleasure to show you how to build muscles.

You won’t regret reading this if you’re new because these are the most important elements to building muscle. Getting just one of these wrong will be detrimental to your gains!

With this in mind, I will say that it is difficult for me to go to length about each element of muscle building on one page. If you want to make an immediate start I would definitely recommend picking up a highly detailed Muscle Building program – Having read the program from cover to cover, the one I’d most recommend is Vince Del Monte’s No Nonsense Muscle Building

If you’ve been in the game for a while but have seen little or no results then you may be missing one or more of the 4 key elements or not paying it as much attention as you should be. Ever heard the saying..

You’re Only As Strong As Your Weakest Link?

We’ve spoken a lot about these 4 mystery elements. I think it’s about time they introduced themselves!

The 4 key elements needed to build muscle fast are…

Nutrition

Training

Recuperation/Recovery

Supplementation

Imagine the 4 elements as a chain..break one of them and the whole chain is broken. The relevance of this analagy is this – If you’re missing one of these key elements (with the exception of Supplements) then you will get ZERO gains. Not a smaller amount of gain, not minimal gains but ZERO gains especially if you’re not genetically gifted.

In case you’re wondering, yes, they have been put in order of importance. Let’s take a look at each key element and understand why they are each so important. You’ll also see a percentage figure of how important I believe each element to be. Pay close attention – Now you’ll learn exactly how to build muscles. Class is in session!

A quick note before we start : If all of the following information sounds confusing, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here to check it out now

Nutrition – 40%

The most important of all 4 elements but easily the biggest mistake most gym users looking to build muscle fast will make is not eating enough calories or enough protein to grow.

You can train as hard as you like but without fueling your muscles outside of the gym then all of your hard work will be for nothing!

I’ll say it again, your hard work in the gym will be for NOTHING!

Can you imagine training as hard as you can? – Performing heavy squats until you’ve nearly puked, grinding out those last two reps on the bench press with the absolute last of your strength…for nothing!?

Not something many of us would like to hear or think about but it’s true. If you’re not going to eat enough calories then you might as well not train because you’ll be wasting your time and more importantly your blood, sweat and tears in the gym (well, hopefully not blood!)

How much do we need to eat to build muscle?

Unfortunately there isn’t a ‘one diet fits all’ solution. How much and of what you need to eat will depend on your genetics and body type. One thing your diet definitely should have if your goal is to build muscle is at least a gram of protein per pound of your bodyweight daily (or your KG x 2)

Example : A person weighing 150lbs should consume at least 150 grams of protein. Somebody weighing 75 KG should be eating at least 150 grams of protein per day

Your ideal muscle building diet is going to be discovered by using trial and error to see what response you get from your body.

However, we can follow some guidelines and a great place to start is the Harris Benedict formula BMR calculator. BMR stands for Basal Metabolic Rate and is the minimum amount of calories your body needs in a day to carry out it’s basic functions. You can then use this figure to find out your ‘Total Caloric Daily Expenditure’.

You should be aiming to consume at least 500 calories MORE than your total daily expenditure if your goal is to build muscle. If you still aren’t experiencing muscle gain then increase your daily calorie intake further until you do. Similarly, if you’re gaining too much fat, cut back slightly on your daily calorie intake.

This is by far the hardest thing to do if you’re not used to eating this amount of food when you’re first learning how to build muscles, but it’s the most important element in your muscle gain phase! Stick with it and you’ll be happy with your new rippling muscles!

more info and articles on nutrition here

Training – 30%

On to another very important element – Training! If you don’t subject your muscles to enough stress through muscle building workouts then they will have no reason to grow. The body is a very clever machine that adapts to everything we do in order to survive. That is our bodies number 1 goal (This explains why our body would much rather hold on to fat for a survival tool because it is over two times as energy dense than muscle!)

So, when you are lifting weights in the gym during your workouts and it feels difficult, how do you think your body will react? It will react by thinking

”Wow! That was tough! I better make these muscles bigger and stronger so that they can handle the weight next time”

Remember, that the body is efficient at surviving. Put stress on your muscles and your body will respond by making them bigger and stronger to survive your next workout. As we get bigger and stronger we need to be lifting heavier or in greater quantities to keep the body responding in this manner. This is called Progressive Overload and is super important.

As a general rule of thumb, most muscle building workouts will have you working on specific bodyparts 1-2x a week maximum to avoid overtraining. (You’ll learn more about overtraining when we talk about recuperation)

However, you need to feed your body with food too otherwise your body will have no tools with which to repair your muscles. Do you see how the chain analagy comes into play here?

No muscle gain without training but no muscle gain without nutrition! Break one of these important links and you get NOTHING

The take home lesson here is that you must train to build muscle BUT your muscles are built outside of the gym, not inside it which brings us nicely on to our 3rd key element…

Recovery and Recuperation – 20%

If you’ve had a hard workout, it is now a waiting game for your muscles to recover and grow. DO NOT make the mistake of being so eager when starting out that you hit the gym every single day and work the same muscle groups 5 times a week.

Why? Because you will regress rather than progress. Relax, I know you’re excited and you want to build muscle fast but your muscles need time and fuel to grow. Less is more with muscle building. If you hit the gym again before your muscles have repaired from your last workout then you will not be stronger or bigger resulting in no progression in your workouts thus no progression in muscle size.

This is called overtraining and something you want to avoid at all costs! See the charts below for an example of somebody who is overtraining and somebody who has got it right.

How much recuperation do you need? Due to genetics and different body types, again, there isn’t a ‘one size fits all’ answer to that question unfortunately.

However, you will notice that most decent muscle building workouts will have you working your specific bodyparts once or twice a week maximum. This normally means training 2-4 days a week. Check here to find out more and for some sample muscle building workouts.

Another component of recovery is nutrition. If you don’t consume the right nutrients in the right amounts, then you will not recover. Do you see how nutrition crosses over into recovery as well? No more needs to be said about nutrition – It is vital!

Sleep is also important for recuperation. How much we need has been argued but at least 7-8 hours is normally recommended for optimum muscle building and day to day function. This makes sense – Firstly, high levels of the anabolic (muscle building) hormone, GH (growth hormone) are released during a deep sleep. This hormone will help your muscle building efforts.

Secondly, how good do you feel when you’ve had little sleep? Most of us can’t function or concentrate properly without a good nights sleep so how do you expect to get through your workout with maximum intensity if you’re lacking in energy or concentration? If you can function normally, then more power to you but for the rest of us…Get some sleep!

Supplements – 10%

Some will argue that this 4th element isn’t ‘Key’ and that most gym users focus too much on this aspect rather than the more important things such as nutrition.

I definitely agree but I would also argue that for some people, supplements will have a direct correlation to whether they achieve their nutrition goals. How important is nutrition? You know the answer to that.

At the very basic level of supplements (I’m talking protein and multivitamins), they can be the difference maker. If you can’t eat enough protein through solid food then you won’t build muscle. Adding one or two protein shakes to supplement (important word – Means ‘in addition to’, not ‘instead of’) your diet and hitting your protein target will mean that you will gain muscle.

That’s what the goal is right? Gain muscle!
Don’t get me wrong – Most supplements are not worth the fancy labels they’re wrapped up in and most trainees spend far too much time and money on supplements when the solution is usually much more straight forward – Nutrition nutrition nutrition! Eat more! Key element number 1.

Pick a standard whey protein powder and a good multivitamin and you’re on your way. Creatine is also an option. You can build muscle without supplements but you will build slightly more with them.

Do not waste your money on fancy, exotic sounding supplements and remember that supplements are only 10% important to your gains for a reason. Focus more on the top 3 elements for fast muscle gain!

more info on muscle building supplements here

Let’s wrap it up..How to build muscles? Follow the four principles!

Key Element Number 1 – Nutrition – Eat enough calories and the right foods. You will not grow without a good muscle building diet!

more info on diets here

Key Element Number 2 – Training – Choose an effective muscle building workout AND make sure you are using the principle of progressive overload with every workout to give the body a reason to build muscle!

more info on muscle building workouts here

Key Element Number 3 – Recovery – Do Not Overtrain! Take enough time and nutrition to recuperate for your next workout or you will not progress.

Key Element Number 4 – Supplements – Optional, but it can be difficult to eat enough solid protein to grow. If your nutrition is effected by your lack of appetite then it is ok to supplement your diet with protein and vitamins. Supplements will maximise your results.

more info on supplements here

I’d say you are now better equipped than 90% of new starters to this journey and also probably know more about how to build muscles than 70% of people who have been working out for years!

Look at these 4 key elements as a template to building muscle. I’ve given you a basic template but now YOU need to find the finer details that will give the optimal results for your body.

Which nutrient ratio works best for your body? What muscle building workout will work best for you? How much recovery will your body need? Which supplements will your body respond well to?

These are all questions that can only be answered on your muscle building journey through your own personal experience.

This site was built to further your knowledge about muscle building and fat loss but ultimately it will all boil down to actually doing and experiencing it for yourself.

you can never stop learning how to build muscles and the muscle building tips and articles section was created for exactly this purpose so do make sure you read up often.

Thanks for reading, I hope that your journey is a rewarding one and people will soon come to you for advice on how to build muscles!

You may now begin your muscle building journey but remember – Break one of the Key Elements and it will break you!

Altug Kop

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

About the Author:

Altug is the owner of LoseWeightBuildMuscles.com.

Having formerly been a stick thin, skinny guy AND a chubby teen – He now helps people on a daily basis to achieve their life long fitness goals and lead a healthier, more fulfilled lifestyle.

Altug currently works full time in a London Gym as a Fitness Manager with an Advanced Level 3 Fitness Professional qualification amongst many others.

Contact Me Here

Check Out More Pics + My Biography

Altug’s Workout Log

Altug — Thu, 16 Sep 2010 19:02:10 +0000

GOAL ACHIEVED!

Thanks to all who showed support and interest in this 8 week workout log – It meant a lot and kept me on target. This is my final transformation pic.

My workout log also served as a practical review for my website readers who were interested in Vince Delmonte’s No Nonsense Muscle Building and Fat Cutting Upgrade Ebook package. After my transformation I can honestly highly recommend Vince’s offer. Just be prepared to put in the work!

Want Your Dream Body Today But Still Not Sure? Try Vince’s New RISK-FREE Offer Now For Only $19.99!

8 Week Workout Log

CONTENTS

My Goals and 8 Week Transformation Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Goal Achieved and Closing Words

Welcome to AL’s workout log. Here you’ll see my step-by-step attempt to put my physique through a major transformation! Consider this my personal workout diary open to you all – progress pictures included!

By keeping an online diary of my workouts, there are also some other goals I would like to achieve besides a physical transformation. I’d also like to :

Practice what I preach! As I work full-time in a gym and work overtime with a scheme to help obese children get active AND maintain this website, my own training has kinda taken a back seat! Time to let the excuses go and fit my own training in!

Show my website readers what can be achieved with proper knowledge and dedication (and you’ll see from my pictures that my genetics AREN’T favourable!)

Use some of the popular online internet programs that I’m always asked to review – This will hopefully give you a better idea about whether they live up to their insane hype!

Motivate my readers who either don’t believe that they can achieve results and/or have tried and failed to achieve results. I stick by my word – Anybody can achieve their goal and that includes you!

Altug’s 8-Week Body Transformation – Fat Loss Workout Log

Ok, I have a confession to make. It’s kinda embaressing but since I created this website many months ago, my training has slipped.

How badly has it slipped and how has it effected me physically? I’m almost reluctant to post it – Yepp, it’s that bad..Take a look for yourself

Not in great shape eh? It’s New Years Day ’09 and I look and feel like crap (for lack of a better word).

I’m not happy I’ve let myself get this way when you look at what kind of shape I used to be in.

But hey, that was then and this is now! No point dwelling on the past. It’s time for me to set some new goals and look forward.

What is my plan?

My plan is to use the No Nonsense Muscle Building and Fat Cutting online program by Vince Delmonte.

As you will see if you clicked the link above, the homepage is FULL of hype (something I’m not a fan of!) but I’ve read the book and it seems very detailed and thorough.

I guess my workout log will show whether there is any substance to the hype! (I hope so or I’ll have egg on my face!) However, I’m pretty confident that this will work and it’s all down to myself and MY dedication over the next 8 weeks

Before I begin, I’m setting myself a SMART goal. The single, most important thing to do before you start any journey!

What is a SMART goal? I’m glad you asked. When you set yourself some goals you need to ask yourself some questions. Are your goals..

S pecific? – Yes, I weigh 76kg now. I want to weigh 69kg and have an 8% body fat level.

M easurable? – Yes, I can measure my weight, bodyfat levels and body parts.

A chievable? – Yes, I have picked a workout routine that will fit in with my lifestyle. I will train 4x a week using workouts from Vince Delmonte’s No Nonsense Muscle Building and Fat Cutting E-books.

R ealistic? – I feel that it is a realistic goal for me. I have given myself a maximum of 12 weeks if I’m not happy.

T ime-Framed? – Yes, I want to achieve this result in 8 weeks. (A maximum of 12 weeks if i’m not happy by week

Ok, well that covers pretty much everything!

Let’s get it on!

WORKOUT LOG – WEEK 1

DAY 1 – 4/1/09

My workout log begins today, the 4th of January 2009. Here are my starting statistics and another (unflattering) picture of me below which was taken on New Years Day. For proof of the date, I’m holding the NYD TV Guide.

Starting Stats 04/01/09

Height: 5ft 9ins

Weight 76kg or 167lbs

Bodyfat: Around 14-15%

Arms (Tensed) 14 inches

Chest (tensed) 44.5 inches

Waist 35 inches

Today was a shock to my system! Well, workout-wise anyway. It was crunch time. Time to see the toll that being inactive had taken on me. Let me tell you it was neither pretty or fun..

I tried to do some HIIT (Interval Training) on the treadmill like I used to when I was in great shape. Yes, I guess that was a little bit crazy but I like using my old training as a measuring stick to see how unfit I’ve become.

I managed just over half of the time I normally used to do on the treadmill! I had to continue the rest of the workout with a low intensity run.

Not a very inspiring start but that was to be expected.

In other news, my diet was fantastic today. I had diced chicken with a huge amount of vegetables, salsa and bread for lunch and a bean salad with olive oil for dinner. Both meals were healthy and delicious.

I wonder how much I’ll be aching tomorrow? Bring it on..

DAY 2 – 5/1/09

Ok, Day 2 is here. I’m aching a little in the hamstrings and lower back but I guess that’s because I havn’t had a run for absolutely ages. I spent parts of the day at work stretching out some of my tight muscles.

My diet was pretty spot on again. The only negative was that I didn’t get out of bed early enough for work which meant that I had to rush breakfast. Just managed to wolf down some bran flakes with semi skimmed milk but I did have ‘brunch’ immediately upon arriving to work. This consisted of a plain chicken salad, wholewheat sandwich.

For dinner, I had a healthy stir fry with whole wheat noodles, chicken and vegetables. A great tip for stir fry’s :- Buy some ’1 calorie’ oil spray to fry your food. This stuff is like goldust if you’re on a calorie restricted diet! I added some ‘salad oil’ (80% vegetable oil + 20% olive oil) to the stir fry for some good fats (polyunsaturated and monounsaturated).

After work, I also completed a weights workout from Vince Delmonte’s No Nonsense Muscle Muscle Building + Fat Cutting ebook. It was pretty tough but give me weights over cardio any day!

DAY 3 – 6/1/09

Was feeling really sore today. I’m tight everywhere despite stretching so I guess this is my body getting used to training again after so long…makes me wonder why I stopped in the first place!!

Diet has been good again today. Had chicken breast, roast potatoes and asparagus for dinner tonight. I forgot that I wasn’t a fan of asparagus Other than that, the meal was great.

Had another workout out of Vince’s E-book after work. Felt good. Even though it was just a weight session, it had me puffing due to the short rest periods!

No visible results as of yet

*Note to self – Drink more water and keep stretching!

DAY 4 – 7/1/09

Had a low intensity workout on the treadmill today. Well, I say low intensity but you wouldn’t have known it from my face and my sweat-drenched T-shirt! So unfit right now! Did I mention I hate cardio??? Still it feels great to get back into training!

Diet was good again today. Had a spaghetti bolognase for dinner which borders on healthy because I used extra lean mince and just a little sauce. A healthy diet definitely doesn’t have to taste bad

Oh….and a member of the gym who hadn’t seen me for a while said that he nearly didn’t recognise me because my face is getting chubby.. It’s on!!!!

Oh well I guess he’ll have trouble recognising me again in 8 weeks time

DAY 5 – 8/1/09

My diet remained healthy today, only problem was we were short staffed at work and I ended up having to take my break late. This meant I went a 3-4 hours without food so when I did eat, I suspect I overate.

Oh well, no big deal. Just gotta look forward and correct it tomorrow. Today was my rest day so I didn’t workout.

DAY 6 – 9/1/09

It was a bad day today..I tried a high intensity interval training session tonight but I managed even less time than Day 1!!

What I hate the most about that is that I can’t put my finger on why I didn’t, at the very least, manage to maintain my time from day 1.

Why couldn’t I even do what I did on Day 1? Weird..the only thing I can put it down to is maybe not recovering. My glutes and hamstrings were sore as I was running.

I had done deadlifts 2 days prior so maybe that was the reason. I’ll change it next week and see what happens. Very dissapointing but I’m not gonna dwell on it.

DAY 7 – 10/1/09

Today is Saturday and Saturday’s in the past have been my cheat day but today, for some reason I just didn’t have the urge for anything bad! Maybe, I’ve turned a corner. This is how I want it to be from now on because I used to go WAY overboard with those cheat days!

The only kinda cheat meal I had was my breakfast. Kippers, fried egg, mushrooms, tomato’s and bread. Although I did get a whole bunch of healthy omega 3 fat’s from the kippers and I had this meal first thing in the morning when my metabolism is nice and fast!

Nothing out of the ordinary happened today! Tomorrow is picture time..I don’t feel like much has changed but I’ll let you know my stats tomorrow..

DAY 8 – 11/1/09

Ok here we are – 1 week down already! I’m actually quite pleased with the picture. I noticed that my waist looks a bit firmer and my suspicions were confirmed by the measuring tape and the scales! 0.75 of an inch lost and 1kg lost in my first week!

This is good news. I can carry on the way I am going with my diet and training this week. Although, I’m going to make improvements with my interval training due to being lighter and fitter! Hopefully i can continue this progress all the way to the end!

My chest measurement went down a bit but I’m not too worried about losing muscle just yet because I hold a bit of fat around my back and chest area. (You’ll see what I mean when I’m done..my chest will be chiseled!!)

Oh – and you’ll notice my ‘in-training’ beard lol! If it was good enough for Rocky while he was training in Rocky 4 it’s good enough for me! Scary thing is, it took me a week to grow this!? My Cypriot roots coming into full-effect there! :p

Week 1 stats 11/01/09

Height: 5ft 9ins

Weight 75kg or 165lbs (-1kg)

Bodyfat: Around 14% (-1)

Arms (Tensed) 14 inches (same)

Chest (tensed) 44 inches (-0.5)

Waist 34.25 inches (-0.75)

Most of my fat is around my waist so ideally, most of my losses will come from that area. My chest/back is a little soft too so I can afford to lose a little from that area but not too much (an indication that you’re losing muscle). Arms + Chest measurements should stay stable while the rest decrease.

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 2

DAY 9 – 12/1/09

Wow – Tonight was punishing!! I tried some more HIIT training today and I managed the same amount of intervals as I did on Day 1. Not good.

To punish myself I attended a circuit class and worked so hard, I felt like everybody in the class was going to see what I had for dinner earlier! A great workout though.

Diet was good apart from the waiter at the cafe who put cheese inside my jacket potato without my asking! Then thought he’d deflect his mistake by laughing and saying ‘Don’t be silly, you don’t need to be on a strict diet! It’s nice with cheese!’. He acted as though he did me a favour. >:(

Anyway that’s my rant for the day! Until tomorrow..

DAY 10 – 13/1/09

I’ve been getting a bit of insomnia recently. I’ve been finding it really hard to sleep. Also, due to my increased water intake I keep getting woke up by my pestering bladder who wants emptying at 3-4 o’clock in the morning! My gym shifts are up and down too so that doesn’t help with my bodyclock.

I must set a goal to get to bed by 10pm tonight! Did a weight’s workout from Vince’s No Nonsense Muscle Building and Fat Cutting Ebooks

Feeling good but still sore from that ridiculous circuit training class!

DAY 11 – 14/1/09

Apologies for not updating this for a few days but I suffered an injury at work today that luckily only effected my training for a couple of days. (so far anyway!)

Don’t want to go into too much detail as to what the injury is. It’s work related and you never know who is reading your page!

Couldn’t train today but kept my diet clean!

DAY 12 – 15/1/09

Today I was still feeling the effects of my injury but I just couldn’t not train. Although I couldn’t train with any kind of intensity that i’m used to, I did complete a light jog on the road just to keep things moving.

Diet today was also clean – I’m not finding it as hard as I thought. It’s all or nothing with me. Either I train and diet 100% or nothing at all!

DAY 13 – 16/1/09

My injury felt ok today, even though I was still aware of it. I plan to play indoor football tonight so I guess that will reveal whether I’m 100% or not.

Well, I played football (or soccer) and I felt about 80% so it could have been worse. I also consider my indoor football a HIIT workout considering you are constantly sprinting and stopping in intervals.

My diet was good apart from my dinner, which although I planned to be healthy (Honest!!) by ordering a chicken shish kebab, the shop owner YET AGAIN screwed up my order by giving me a lamb shish!?

What the hell is it with shop/cafe owners trying to sabotage my efforts! I should have noticed that he put the lamb on the grill to be fair so I didn’t complain. I must have been in a world of my own.

DAY 14 – 17/1/09

Today was my first cheat day in 2 weeks. I think I earned it, plus it was one of my colleagues leaving party so I timed the cheat day to perfection.

We had an Italian (I feel embaressed to say I ordered a burger at an Italian restaurant..but at least the bread was Italian!) and I also consumed a modest amount of Jack Daniels and diet coke. (The diet coke cancels everything out surely!?)

DAY 15 – 18/1/09

Ok, I’m glad my cheat day is behind me and I got it out of my system. I think I went a bit overboard yesterday so I will just have a cheat ‘meal’ on Saturday’s from now on – rather than a cheat ‘day’.

I suppose it doesn’t help when the cheat day is just before my photo update either! Anyway, here goes..>

Week 2 stats 18/01/09

Height: 5ft 9ins

Weight 74kg or 163lbs (-1kg)

Bodyfat: Around 13% (-1%)

Arms (Tensed) 14 inches (same)

Chest (tensed) 43.5 inches (-0.5)

Waist 34 1/8 inches (-1/8 inches)

The stats are strange. I would have thought my waist measurement would have been much less than it was. Everything else is on target. The picture also shows me with a tighter middle and a flatter stomach which i’m pleased about. (Spot the difference – The beard is gone too! I couldn’t go to a party with that thing lol)

Overall, I’m pleased with the progress so far but I will need to get more off of my waistline next week if I’m to stay on target.

Goals this week -

1) Drink more water

2) Reduce carbs by at least 25 grams per day

3) Increase my intervals on the treadmill

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 3

DAY 16 – 19/1/09

Man, I’m so angry today. Again, my intervals suffered and I couldn’t even get to where I was on day 1. Something is definitely not right with my glutes (butt) and hips. They get sore really quickly as I’m running and this forces me to bail on my intervals.

I have booked a deep tissue massage for Thursday and will stretch more so than I did last week (add that to my list of goals). Hopefully, that helps. I’m also ordering some new running shoes because I think these have had it and aren’t absorbing the impact anymore.

Punished myself with a circuit class again. Not happy! >:(

DAY 17 – 20/1/09

Feeling good today. Just had a back workout from Vince’s No Nonsense Muscle Building and Fat Cutting Ebooks that felt really good. It was killer but I much prefer pushing weights.

Diet is on track too. Had a white coffee though which I should probably cut out.

DAY 18 – 21/1/09

(Apologies for the delay in updating my log, I’ve been working on a new look for my site. Watch this space!)

My diet was great today. However, something strange is happening. My weight has crept back up slightly to around 74.5-75kg.

This worried me but when I got home my worry turned into delight as I found my waist measurement to be 33 and 3/4 inches. So I’d lost fat AND gained a bit of muscle. That has never happened to me before. Hopefully I can ride this wave to the end!

Unfortunately, my cardio workout was awful today. I got crazy shin pumps and resorted to just walking for 30 minutes on the treadmill. Something’s not right but I have a sports massage tomorrow. I’m amazed that I’m seeing results when my cardio performance has been so poor..

DAY 19 – 22/1/09

Had a small chest workout before my massage today. It felt great and the masseuse detected a weak lower back and very tight traps. (I kinda knew that).

I must admit that as I left, I didn’t think that it would make much difference to my problem as my legs weren’t really addressed…

DAY 20 – 23/1/09

Played football (soccer) today for an hour to serve as my cardio intervals. Had a good game apart from the fact that I fluffed a million chances with my banana foot!!

The massage is seemingly helping! My legs felt good during and after the game.

Diet is still on point.

DAY 21 – 24/1/09

Rest day today.

Learnt from last weeks mistake and just had one cheat meal during the day. (A chinese if you’re curious!)

DAY 22 – 25/1/09

Strangely, I havn’t lost any weight this week. In fact I put on half a kg but my waist measurement went down considerably! I’ve never managed to burn fat AND build muscle before but I suspect (and hope) that may be what has happened.

Then again, my genetics aren’t great so I could just be holding some extra water in my body from the chinese yesterday. Whatever it is, i’m not complaining if my waist measurement keeps going down!

Week 3 stats 25/01/09

Height: 5ft 9ins

Weight 74.5kg or 164lbs (+0.5kg)

Bodyfat: Around 12% (-1%)

Arms (Tensed) 14 inches (same)

Chest (tensed) 43 inches (-0.5)

Waist 33 1/4 inches (-7/8 inch)

From the picture, you can see my top two abs just trying to creep out. Maybe next week we’ll see them!

I’m just going to keep doing what I’m doing next week because my waist measurement is still going down as are my bodyfat levels.

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 4

DAY 23 – 26/1/09

My interval run went a little bit better today, but still nowhere near where it was! Went to the circuit class again afterwards to complete the workout! That finished me for the night..!

My diet is still on point. In fact, my diet is probably the best it’s ever been

DAY 24 – 27/1/09

Did a chest workout today from Vince’s No-Nonsense E-book. It went well, particularly because I still havn’t lost any strength!

DAY 25 – 28/1/09

Did a back workout and a steady low-intensity (apparently!) run today. Again, I was getting pretty sore in my shins and legs quite quickly. I’m wondering if I’m maybe training my fast twitch muscle fibers too much and neglecting my slow twitch? (You’ll find out about those in Vince’s Ebook)

I have seemingly lost quite a bit of long distance endurance. (I’m not too worried about that as it’s the sprinters physique I’m aiming for anyway)

I just hope this doesn’t effect my results! We’ll see at the end of the week..

DAY 26 – 29/1/09

Had a much needed day off from work and training today. Kept my diet consistent and clean. Nothing major to report!

DAY 27 – 30/1/09

Again, I did my cardio training in the form of football tonight. The game was awful and our team were bickering like a bunch of school kids but that’s a common theme for Friday night football.

The positive was that I ran my heart out and got a great workout! Then I did an impromtu bodyweight circuit in the gym with 2 of my friends after the game.

I felt ok apart from my lats (back) being a little sore still – my muscles probably needed the rest and that was a mistake on my part!

DAY 28 – 31/1/09

Unfortunately, it was a good friend’s birthday tonight and we went out clubbing – I planned to have a few drinks that night so I kept my diet squeaky clean during the day.

We had a great night and partied hard but I drank too much. I’ve made a conscious decision not to drink until my 8 weeks are over. I can’t think of any other of my good friend’s birthdays coming up..

DAY 29 – 1/2/09

I didn’t get to take progress pictures today unfortunately. I’ve had a pretty busy day so apologies for that. I could have taken them Monday but I would like to keep the pictures consistent and on a weekly basis.

My stats are as follows:

Week 4 stats 1/02/09

Height: 5ft 9ins

Weight 73.75kg or 162.5lbs (-0.75kg)

Bodyfat: Around 11.5% (-0.5%)

Arms (Tensed) 14 inches (same)

Chest (tensed) 42.75 inches (-0.25)

Waist 33 inches (-1/4 inch)

My weight has gone down a fair amount this week but my waist and bodyfat only went down a little. So I’m going to adjust my diet slightly and intensify my training.

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 5

DAY 30 – 2/2/09

Ahh man!! I’m snowed in today!! Couldn’t get to work as my car broke down and there was no transport what so ever!

I guess London isn’t used to dealing with snow. This probably would have been considered a minor tinkle of snow for Russia!

That effected my training because I couldn’t leave the house.

Diet was good – From now on if I don’t mention my diet, that means it is going well. I’ve got my diet pretty much nailed

DAY 31 – 3/2/09

Managed to get into work today eventually! There is still tons of snow where I live..

I made up for my lack of training today by doing both my HIIT training today as well as a chest workout afterwards. This isn’t ideal but I had to make modifications.

I’m using a new HIIT protocol at the moment where I have shortened my work intervals but increased the intensity during them! It worked really well and completely finished me!

DAY 32 – 4/2/09

Did a low intensity run today. Went well. Improved my time which was a positive. The only thing killing me is that I’m at work for around 12 hours a day at the moment including my overtime and training!

DAY 33 – 5/2/09

Did a back and arms workout today. Felt nice and strong. My pull-ups are getting easier and easier the more weight and fat I’m losing which is a good thing.

DAY 34 – 6/2/09

Played football/soccer tonight as usual for my interval sprints. Man I have a bent foot – Couldn’t shoot worth a thing tonight nevermind…I got a good workout!

DAY 35 – 7/2/09

Didn’t have a cheat day today! I was as good as gold. In fact I recently bought a WII Fit and had a little mess around on that!

I wouldn’t consider it a full training session but I kept active all the same! It’s a lot of fun too!

DAY 36 – 8/2/09

Well, I finally started losing size on my arms today which isn’t ideal but it was only a matter of time for me! I’m surprised I went this long on a fat cutting cycle without seeing a reduction in arm size!

I’m still pretty pleased with the progress though. The picture shows how far I’ve come since Week 1 and my waist is looking trim.

I’m taking off my body hair next week because it’s difficult to see the minute changes taking place with a full set of the finest neanderthal hair covering me!

My stats are below. As far as my goal weight and waist measurements go, if we go by my predicted losses of 1kg a week and an inch off my waist per week, then it doesn’t look like I’m going to make it to my goal of 70kg and a 30 inch waist…but I will come pretty darn close and as long as I like what I see staring back at me in the mirror, I’ll be happy with what I’ve achieved.

Week 5 stats 08/01/09

Height: 5ft 9ins

Weight 72.5kg or 160lbs (-1.25kg)

Bodyfat: Around 11% (-0.5%)

Arms (Tensed) 13 7/8 inches (- 1/8)

Chest (tensed) 42.5 inches (-0.25)

Waist 32.5 inches (-1/2 inch)

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 6

DAY 37 – 9/2/09

Had a great training session tonight. Progressed with my new intervals and I also did Circuit Training. I didn’t struggle like I thought I would after my intervals. It’s a great feeling when you realise you’re getting fit!

DAY 38 – 10/2/09

Had a chest and shoulders workout today. A good session. I feel like I’m losing a tiny amount of strength but nothing major. Can really start seeing the results in the mirror now. The abs are dying to come through, you can see it

DAY 39 – 11/2/09

My low intensity run was good tonight. I felt fit but (and perhaps you don’t want to know this!) a desperate trip to the toilet split my run in to 2 parts

Either way, I still completed the run

DAY 40 – 12/2/09

Back workout today – Getting even better at pull-ups! Can’t wait to start packing on some serious muscle once this fat cutting stage is over though!

DAY 41 – 13/2/09

There was no football on today unfortunately due to the pitches being booked in advance for a tournament It was also my day off today so I could have got extremely lazy BUT that wouldn’t be productive for my goal, would it?

I have a boxing bag in my back garden and did 9 x 2 minute rounds on the bag! (with 1 minute rests in between). So, I still got my intervals done today. All it takes is a bit of imagination!

I also went out for a friend’s birthday tonight (I was mistaken when I thought there were no more Birthday’s left!) but I didn’t drink. We hit the Casino and lady luck was on my side I came out of a Casino for the first time with a positive balance!

DAY 42 – 14/2/09

Valentines Day today..I had a good one. (Yes, today was left purposely vague with minimum information

Today did include a cheat meal though!

DAY 43 – 15/2/09

I lost more size on my arms today. It’s not too obvious from the pictures. In fact, everyone is telling me that my arms look bigger and get shocked when I tell them I’ve actually lost size.

The great thing about cutting the fat is that you then LOOK bigger to everybody else because all of your definition comes through! That makes it all worth while.

I look bigger in my picture today too! Trimming my body hair will have something to do with it because that brings out more definition but it’s also likely that I look bigger because I’ve trimmed off most of the fat from my body, exposing my muscles.

The abs aren’t fully there yet. In my experience, they normally show up when I get to around the 30-31 inch waist mark. Next week for sure!

Week 6 stats 15/02/09

Height: 5ft 9ins

Weight 71.5kg or 157.5lbs (-1kg)

Bodyfat: Around 10.5% (-0.5%)

Arms (Tensed) 13 3/4 inches (- 1/8)

Chest (tensed) 42.25 inches (-0.25)

Waist 31.75 inches (-1/2 inch)

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 7

DAY 44 – 16/2/09

I’ve taken the carbs in my diet right down and plan to keep them low for the last 2 weeks. I will have carb up days every 3 days.

Wish me luck!! I love my food so this is going to be difficult for me but it’s just 2 weeks of my life. The results will be well worth it.

Did my interval running today. I think the low carb diet effected me because I didn’t have much energy at all. Managed to do the same amount of cardio as last week. I attended the circuit class afterwards as well.

DAY 45 – 17/2/09

The low carbs are taking their toll on me already! I have low energy and feel really irritable.

Just another 12 days to go! Strangely, my strength wasn’t down during my weights session today even though I felt like crap!

DAY 46 – 18/2/09

Did a low intensity cardio run today. This low carb diet is really effecting my energy during training! My muscles are starting to look a bit flat too!

During my carb up tomorrow, they should start to look full again. Can’t wait to get more carbs in my system!

DAY 47 – 19/2/09

Carbs, beautiful carbs!! Never thought I’d be so happy to get some carbohydrates back into my body.

I feel great today. Had a weight’s workout too which went very well.

DAY 48 – 20/2/09

Back to low carbs again today! If I have to eat one more chicken breast I’m going to go insane! Salads and green tea have been my saving grace during these difficult times.

It’s amazing the new foods you discover when you have limited options.

Played football today. Had a good game. It was extremely fast paced but my energy wasn’t there. This was to be expected due to my restricted diet.

DAY’s 50 and 51 – 21-22/2/09

Kept my diet very strict this weekend. It ended up being ANOTHER friend’s birthday on Saturday. Boy was I mistaken when I thought there were no more birthday’s!

I just stuck to sugar free Red Bulls.

Here are my stats:

Week 7 stats 22/02/09

Height: 5ft 9ins

Weight 70.5kg or 155lbs (-1kg)

Bodyfat: Around 10% (-0.5%)

Arms (Tensed) 13 1/2 inches (- 1/4)

Chest (tensed) 42 inches (-0.25)

Waist 31.25 inches (-1/2 inch)

I’ve unfortunately lost another 1/4 inch on my arms but I’m happy that they still don’t look out of place. My goal is to maintain them at this size until the end of week 8.

My waist and weight has gone down. Still dissapointed that my abs aren’t as prominent as they have been in the past. Hopefully next week they’ll be out in full force. One week to go!

Want to do what I did in 8 weeks?

Are you ready to make massive changes to your physique now?

If so visit Vince Delmonte’s website and check the Ebook I’m using in my workout log to make this amazing transformation!

WORKOUT LOG – WEEK 8

DAY 52 – 23/2/09

Wow, my low carb diet is really hurting my training. I couldn’t reach the amount of intervals I did last week. Low carb diet’s aren’t usually something I practice.

I’m not sure ‘low carb’ is for me if my training is going to suffer this much. I’ve managed to get rid of my bodyfat just fine in the past eating carbs as I normally do.

DAY 53 – 24/2/09

Did a weight session today. I felt strong! I’m really happy with my strength during this cutting phase. I usually lose a lot more. Yup, still on the low carbs! 5 days and counting!

Week 8 – DAY 54 – 25/2/09

Decided to do more intervals today instead of low intensity (boring!) cardio. Instead I managed 10 x 2 minute intervals on the punch bag! (1 minute rest between intervals)

Shattering, but much more fun!

DAY 55 – 26/2/09

Another good weight session today. Nothing special to report. I’m still on track to reach my target!

DAY 56 – 27/2/09

Had a cardiac rehab course today. (I’m working towards training people with heart disease) It was pretty intense and by the end of the day my brain was fried!

However, I did catch a train to work afterwards and had a good game of football for my interval training.

DAY 57 – 28/2/09

Was Day 2 of the cardiac rehabilitation course today. It was intense but very interesting!

Went out tonight but didn’t drink a drop of alcohol! I like this new leaf I’ve seemingly turned over! Tomorrow is cruch time..

WORKOUT LOG – END OF WEEK 8 – 29/2/09

Ok so here goes! I think I did pretty well and I’m quite proud of what I have achieved in 8 weeks

Week 8 stats 29/02/09

Height: 5ft 9ins

Weight 69kg or 150lbs (-1.5kg)

Bodyfat: Around 9% (-1%)

Arms (Tensed) 13 1/2 inches (same)

Chest (tensed) 42 inches (same)

Waist 30.5 inches (-3/4 inch)

I believe I reached all of my goals. Apart from the waist measurement which was half an inch higher than I wanted it to be.

I’m not going to beat myself up over that because I think you’ll agree that the difference in 8 weeks is immense.

I’ve kept the pictures real and tried to use the same lighting and poses throughout. I wanted to make this a REAL transformation unlike the one’s you see in magazines where the person is oiled up to the max, in perfect lighting, has just had a workout with his muscles all pumped up and is tensing so hard that it makes him look like he’s smiling. (when in actual fact he’s grimacing!)

I just wanted to show you what can be achieved in 8 weeks with a bit of knowledge and the desire to apply it.

If I lost 7 kg (15 lbs), 5 inches off my waistline and 7% bodyfat in 8 weeks with poor genetics…Then how much can you achieve in 8 weeks?

If you’re ready to make the change today instead of just thinking about it, take a look at Vince’s No Nonsense Muscle Building AND Fat Cutting E-book NOW! (You get both e-books if you go for the deluxe package – Fantastic value!).

He offers an 8 week money back guarantee and after using it, I highly recommend this package.

Leave the workout log and go back to the LoseWeightBuildMuscles.com homepage

Muscle Building Nutrition

Altug — Thu, 09 Sep 2010 15:57:10 +0000

Something equally as important as knowing how many total calories you require for your goal, is your fat loss or muscle building nutrition ratio – In other words, what those calories consist of.

Now that you know how many calories that you need to eat in total to reach your goal (if you don’t know, use the Harris Benedict BMR Calculator, we’re going to look at what ratio’s of macronutrients should make up your total daily calorie intake.

An Important Note Before We Start : I will be going into some thorough detail about certain aspects of nutrition, if all of this sounds alien to you, I’d highly recommend grabbing a complete muscle building program to kick-start your muscle building journey without makin the crucial mistakes 95% of beginners make – My highest recommendation goes to Vince Delmontes No Nonsense Muscle Building which provides a complete guide on not only nutrition but workouts, theory and more with which you can build muscle fast. Click Here if you want to build muscle now

Sure, you could reach your calorie goal pretty easily by shovelling junk food into your body but most of these calories would probably consist of saturated fats and would not give your body the desired effect, physically. Not exactly optimal fat burning or muscle building nutrition!

ALL CALORIES ARE NOT MADE EQUALLY!

2000 calories consisting mostly of saturated fat and simple sugars isn’t the same as a 2000 calorie diet consisting of protein, complex carbohydrates and essential fats!

Now, with that in mind, how should you split your calorie intake if you’re planning to build muscle or burn fat? What percentage should come from protein, carbs and fat?

This is another area in which, if you reseach, you’ll come across a massive range of differing ratio’s from various experts. Truth is, nobody can tell you what the best ratio of protein, carbs and fats your total daily calorie intake should consist of for optimal results.

However, guidelines can be given and followed. Ultimately though, this is another aspect of fitness that will be perfected by actually getting out there and DOING and EXPERIENCING. Depending on your body type, genetics and activity levels you’ll find that different fat loss and muscle building nutrition ratio’s will work better for you than others.

Here is what your total daily consumption of calories should approximately consist of:

Macronutrient % of your total daily calorie intake

Protein

25%-45%

Carbohydrates

30%-55%

Fats

15%-30%

Note: When ratio’s are recommended, you may often see them written like this : 30-40-30. What this means is 30% protein, 40% carbs and 30% fats. The order never changes. It is always protein and then carbs followed by fats.

Which Ratio Shall I Start With?

A good starting ratio to build muscle fast :-
30-40-30

If you are not gaining weight on your muscle building nutrition plan – Make sure you are getting at least a gram of protein per lb of your bodyweight and/or gradually increase protein intake and total calories.

A good starting ratio to build muscle if you have a high activity level :-
30-50-20

If you are doing a lot of cardio/playing sport and trying to build muscle fast -
Increase your carb % ratio to satisfy your bodies energy needs. You may also need adjust your muscle building nutrition plan to increase total calories consumed daily.

A good starting ratio to burn fat and lose weight fast:-
40-30-30

If you are not losing weight (burning fat) – Decrease your carb and/or fat % ratio, increase protein % ratio. Look at decreasing total calories if you are still not experiencing fat loss after 2 weeks.

Protein provides you with 4 calories per gram that you eat.

Carbs also provide you with 4 calories per gram that you eat.

Fats provide you with 9 calories per gram that you eat.

Example

Let’s say we require a 2000 calorie diet. Let’s say our goal is muscle building and we do not play any sports or do any intense activity. So, this means that we are going to use the 30-40-30 ratio.

This 2000 calories breaks down into:

Protein : 30% of 2000 = 600 calories

Carbohydrate : 40% of 2000 = 800 calories

Fat : 30% of 2000 = 600 calories

In grams and real world terms this means that per day we need to consume :

150 grams of protein = 600 calories

200 grams of carbs = 800 calories

66.6 grams of fat = 600 calories

Total calories = 2000 calories

You will need to start reading the back of food labels to find out their nutritional value and keep a food diary for a short period of time to understand the amounts you need to eat.

(The likelyhood is that your muscle building nutrition will mean eating more than 2000 calories but I used 2000 as a nice easy figure to show you the math)

Protein – There are many sources of protein. Meat, dairy, egg, pulses etc. Typically, you will want to choose lean cuts of meat like chicken and turkey as they are complete proteins and contain very little fat. However, for one of your daily meals you may choose oily fish as your protein choice to provide you a combination of protein and essential fats. Red meat also provides this same combination but the fat’s will come from saturated fats. You want to limit saturated fat as much as possible so be sure to choose lean cuts of red meat and trim any visible fat.

find out more about protein and examples of protein foods here

Carbs – There are 2 types of carbohydrates. Simple sugars and complex carbohydrates (see below for example foods for both). There is a place for both in your diet but, ideally, the majority of your diet will consist of slow-release, unrefined, complex carbohydrates that are high in vitamins, minerals and fiber. (You may hear these foods being referred to as having a ‘Low Glycemic index’) Once eaten, your body will turn these types of carbohydrates into energy gradually.

Why is this desirable?

Whether your goal is to build muscle fast or to burn fat, you will want sustained energy throughout the day. Not just energy spikes and crashes.

The other problem with sugar (energy) spikes is that your body will release a large amount of the hormone, insulin, to regulate your high sugar levels. Insulin is great at shuttling nutrients into cells including fat cells

As you can see unrefined, slow-release (Low Glycemic Index), carbohydrates are essential to keep your physique lean and are an important aspect of your fat loss or muscle building nutrition.

Click here to find out more about Carbohydrates and for examples of simple sugars and slow release foods

Fats – Finally, we have the infamous fats! Whilst there is some merit to their waist-inflating reputation, their benefits are often overlooked. Certain fats eaten in moderation will not only help to keep you healthy but can actually increase your metabolism and help you towards your goals.

The good fats are polyunsaturated and monounsaturated. The fats that the body has the most trouble dealing with are the saturate fats and these are the ones that should be minimised (although not cut out completely as they still provide some benefit).

You also have essential fatty acids which are the most beneficial. There are two types : Omega 3 and Omega 6. Regular eating of oily fish, flax seed oil/linseed oil will ensure that you have enough Omega 3′s. Whilst sunflower seeds, pumpkin seeds, sesame seeds or safflower seeds/oils will ensure adequate Omega 6′s. If you can get Hemp seed oil where you live, this is the best option as it contains all of the known essential fatty acids!

The ideal ratio of Omega 3′s to 6′s has been argued but don’t waste your time on this matter. It’s an intricate detail. If you do not like consuming essential fatty acids in your diet, you will need to buy them in supplement form.

Overall, remember that although some fat’s are good, they are still very calorie dense (1 gram of fat = 9 calories!). So do not over indulge in fats because that would be a sure way to go over your target calorie intake AND increase your bodyfat levels. This is something you definitely don’t want out of your fat loss or muscle building nutrition!

One thing to remember is that this section just offers you rough guidelines for your fat loss + muscle building nutrition. Your ideal ratio will be effected by many things such as genetics, body type, training intensity etc.

Follow these guidelines but make sure that you are logging your progress and keeping a food diary (you only need to keep a food diary until you get used to the nutritional content of what you eat).

If you are not seeing results, take the initiative and change the ratio slightly to something that you feel might suit your body better. Tweak your diet until you start seeing results. The same applies whether your goal is to build muscle fast or lose weight fast

For Muscle Building I Recommend

The most effective muscle building program I’ve found after a thorough review is Vince Delmonte’s No Nonsense Muscle Building and Fat Loss Program.

This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time!

Everything from theory, to workouts, to your diet is all taken care of here plus much more. This program will help you to avoid all of the costly newbie mistakes (the same mistakes I made when I started!) that waste valuable muscle building time and effort.

Get your dream physique HERE

Check my full and honest review of ‘No Nonsense Muscle Building and Fat Cutting’

”Fat Loss and Muscle Building Nutrition Ratio’s” – was written by Altug Kop

Click here to go back to the nutrition section and read more articles relating to Fat Loss + Muscle Building Nutrition

Click here to visit the BMR Calculator and find out how many TOTAL calories you need to be consuming for your fat loss of muscle building nutrition plan

Build Muscle Fast

Altug — Tue, 10 Aug 2010 11:21:19 +0000

This is how you build muscle fast blah blah blah

asdasd

Altug — Fri, 23 Jul 2010 19:29:06 +0000

asdadas

Arnold Schwarzenegger Workout

Altug — Fri, 16 Jul 2010 15:40:09 +0000

The most charismatic and most celebrated bodybuilder of all time – With a fantastic physique that demanded the attention of the entire world, here is – The Arnold Schwarzenegger Workout.

Arnold had some unique thoughts about training. He did not believe that there was a fixed recipe for success and would try out many things, occasionally even working out twice a day!

Arnold firmly believes that beginners should start off slow and work their way up. Another word of advice from Arnie was something that I consistently advise also : Don’t do something just because somebody else is doing it! If it worked for them doesn’t necessarily mean it will work for you.

As far as dieting to build muscle fast, Arnold feels that they got it wrong back in his day and gained too much fat. He advises (or ‘advices’ for anyone who’s seen ‘pumping iron’!) staying as lean as possible all year round for health, fitness and to minimise time spent cutting the fat.

The following program is a sample exercise routine that Schwarzenegger, one of the most gifted bodybuilders of our time, frequently used when he was training. This version of the Arnold Schwarzenegger workout was featured in the October 1991′ issue of Muscle Mag

Altug Says : The Arnold Schwarzenegger workout isn’t for the faint of heart. This is Volume Training at it’s extreme. I wouldn’t recommend this for beginners or anybody who isn’t genetically blessed.

You must keep in mind that this is a bodybuilders workout and nearly all bodybuilders are supplemented up to the eyeballs but, above all, they have the genetics to be able to train at this volume and intensity where as the majority of the public do not.

If you are going to use this workout, I would make the workouts a bit more balanced. The 2nd routine seems easier than the 1st workout (but who am I to argue with the great ahhnuld!). I would maybe shift legs over from day 1 to the beginning of day 2 to balance the training of such big muscle groups. Just an option – Take it or leave it.

Another thing you could do if you really want to try this workout is to cut it down from 6 days to 4 days (or even 3). This will help with recovery.

I would still rather recommend an aspiring muscle builder to grab an online muscle building program. You can find these reviewed in the Muscle Building Programs section of my site HERE

I must stress one more time that this is volume training at it’s extreme and that most trainee’s will not need to go here (not the original 6 day version anyway)! I just know that many are curious as to what an Arnold Schwarzenegger workout looked like – Just remember that curiosity killed the cat..

Notes: Arnold trained every muscle group 3 times a week except abs, calves and forearms which he trained every day. Sunday is the only rest day in the Arnold Schwarzenegger workout.

MON, WED, FRI

Chest

Bench Press

5 sets

6-10 reps

Flat bench flies

5 sets

6-10 reps

Incline bench press

6 sets

6-10 reps

Cable crossovers

6 sets

10-12 reps

Dips

5 sets

to failure

Dumbbell pullovers

5 sets

10-12 reps

Back

Front wide-grip chin-ups

6 sets

to failure

T-bar rows

5 sets

6-10 reps

Seated pulley rows

6 sets

6-10 reps

One-arm dumbbell rows

5 sets

6-10 reps

Straight-leg deadlifts

6 sets

15 reps

Legs

Squats

6 sets

8-12 reps

Leg presses

6 sets

8-12 reps

Leg extensions

6 sets

12-15 reps

Leg curls

6 sets

10-12 reps

Barbell lunges

5 sets

15 reps

Calves

Standing calf raises

10 sets

10 reps

Seated calf raises

8 sets

15 reps

One-legged calf raises (holding dumbbells)

6 sets

12 reps

Forearms

Wrist curls (forearms on knees)

4 sets

10 reps

Reverse barbell curls

4 sets

8 reps

Wright roller machine

1

to failure

Abs

Differed from one day to the next

30 mins

TUES, THURS, SAT

Biceps

Barbel Curls

6 sets

6-10 reps

Seated Dumbell Curls

6 sets

6-10 reps

Dumbell concentration Curls

6 sets

6-10 reps

Triceps

Close Grip Bench Press

6 sets

6-10 reps

Pushdowns

6 sets

6-10 reps

Barbell French Press

6 sets

6-10 reps

One arm dumbell tricep extensions

6 sets

6-10 reps

Shoulders

Seated Barbell Press

5 sets

6-10 reps

Lateral Raises

6 sets

6-10 reps

Rear Delt Raises

5 sets

6-10 reps

Cable Lateral Raises

5 sets

10-12 reps

Calves

Same as Mon,Wed, Fri

Forearms

” ” ”

Abs

” ” ”

30 mins

Finished with the Arnold Schwarzenegger workout? Why not click here for some diet tips to make the most of the workout?

or

Go Back to Celebrity Workouts

Exercise	Sets	Reps
Ab Crunches	1-2	25-50
Side Crunches	1-2	25-50
Bicycle Crunches	1-2	25-50
Hip Thrusts/Reverse Curls	1	To failure

Push Ups	2000 reps
Sit Ups	3000 reps
Pull Ups	1500 reps
Dips	1000 reps

TIME	PART	WATTS
0 min	Warm up	75
1	Warm up	” ”
2	Warm up	” ”
3	Warm up	” ”
4 mins	Warm up	” ”
5-5:20	Interval 1	400-450
5:20-5:30	Recovery	75
5:30-5:50	Interval 2	400-450
5:50-6	Recovery	75
6-6:20	Interval 3	400-450
6:20-6:30	Recovery	75
6:30-6:50	Interval 4	400-450
6:50-7	Recovery	75
7-7:20	Interval 5	400-450
7:20-7:30	Recovery	75
7:30-7:50	Interval 6	400-450
7:50-8	Recovery	75
8-8:20	Interval 7	400-450
8:20-8:30	Recovery	75
8:30-8:50	Interval 8	400-450
8:50-9	Recovery	75
9-12 mins	Cool Down	50-75

TIME	PART	SPEED	INCLINE/LEVEL	HEART RATE
0 min	Warm up	3.5kph-8kph (very light)	0
1	Warm up	" "	0	50-65%
2	Warm up	" "	0	50-65%
3	Warm up	" "	0	55-65%
4 mins	Warm up	" "	0	55-65%
5	Interval 1	7kph-18kph	0-2% or * Level 3-12	65-90%
6	Recovery	4kph-10kph	0-2% or *3-12	55-60%
7	Recovery	4kph-10kph	0-2% or *3-12	55-60%
8	Interval 2	7kph-18kph	0-2% or *3-12	65-90%
9	Recovery	2kph-4kph	0% or *1-8	55-60%
10	Recovery	2kph-4kph	0% or *1-8	55-60%
11	Interval 3	7kph-18kph	0% or *1-8	65-90%
12	Recovery	4kph-10kph	0% or *1-8	55-60%
13	Recovery	4kph-10kph	0-2% or *3-12	55-60%
14	Interval 4	7kph-18kph	0-2% or *3-12	65-90%
15	Recovery	4kph-10kph	0-2% or *3-12	55-60%
16	Recovery	4kph-10kph	0-2% or *3-12	55-60%
17	Interval 5	7kph-18kph	0% or *1-8	65-90%
18	Recovery	2kph-4kph	0% or *1-8	55-60%
19	Recovery	2kph-4kph	0% or *1-8	55-60%
20	Interval 6	7kph-18kph	0% or *1-8	65-90%
21	Recovery	4kph-10kph	0-2% or *3-12	55-60%
22	Recovery	4kph-10kph	0-2% or *3-12	55-60%
23	Interval 7	7kph-18kph	0-2% or *3-12	65-90%
24	Recovery	4kph-10kph	0-2% or *3-12	60-70%
25-30 mins	Cool Down	3kph-7kph	0	55-65%

PULL	Wide Grip Pull-ups/ Lat Pulldowns	4 sets	8-12 reps
	Deadlifts	4 sets	8-12 reps
	Dumbell Bent Over Rows	4 sets	8-12 reps each side
	Seated Cable Rows	4 sets	8-12 reps
	Barbell Bicep Curls	3 sets	8-12 reps
	Hammer Curls	3 sets	8-12 reps
PUSH	Bench Press	4 sets	8-12 reps
	Incline Dumbell Press	4 sets	8-12 reps
	Dumbell Shoulder Press	4 sets	8-12 reps
	Close Grip Bench Press	4 sets	8-12 reps
	Tricep Dips	4 sets	8-12 reps
LEGS	Squats	4 sets	8-12 reps
	Static Lunges/Split Squats	4 sets	8-12 reps each leg
	Leg extensions	4 sets	10-12 reps
	Leg curls	4 sets	10-12 reps
	Calf Raises	4 Sets	12-15 reps

BODYPART	EXERCISE	SETS	REPS	REST
Chest	Flat Bench Press	3-5 sets	10-12	60-120 secs
	Incline Dumbell Press	3-5 sets	10-12	60-120 secs
	Dumbell Flyes	3-4 sets	10-12	60-120 secs
	Cable Crossovers	3-4 sets	10-12	60-120 secs
Triceps	Close Grip Bench Press	3-4 sets	10-12	60-90 secs
	Skull Crushers	2-4 sets	10-12	60-90 secs
	Cable Pushdowns	2-4 sets	10-12	60-90 secs
(stretches)	Stretch all muscle groups that were worked on day 1	1-2		Hold 20-30 secs

Female Male
Weight:	Kilos
Height:	Inches
Age:	Years

Result:

CM	Feet	Inches
142	4’8	56
145	4’9	57
147	4’10	58
150	4’11	59
152	5	60
155	5’1	61
157	5’2	62
160	5’3	63
162	5’4	64
165	5’5	65
167	5’6	66
170	5’7	67
173	5’8	68
175	5’9	69
178	5’10	70

CM	Feet	Inches
180	5’11	71
183	6	72
185	6’1	73
188	6’2	74
190	6’3	75
193	6’4	76
195	6’5	77
198	6’6	78
201	6’7	79
203	6’8	80
206	6’9	81
208	6’10	82
211	6’11	83
213	7	84
216	7’1	85

Stone	Lbs	Kilos
7	98	44.5
7.5	105	47.6
8	112	50.8
8.5	119	54
9	126	57.2
9.5	133	60.3
10	140	63.5
10.5	147	66.7
11	154	70
11.5	161	73
12	168	76.2
12.5	175	79.4
13	182	82.6
13.5	189	85.7
14	196	89

How much exercise do you do?	TDEE – TOTAL DAILY EXPENDITURE
Sedentary (Office Job – Not very active)	BMR X 1.2
Lightly Active (1-3 days/wk light exercise)	BMR X 1.375
Moderately Active (moderate exercise 3-5 days/wk)	BMR X 1.55
Very Active (intense exercise 5-7 days/wk)	BMR X 1.725
Over Active (Hard exercise daily. Active job. Training for sports contest/competition)	BMR X 1.9

Starting Stats	04/01/09
Height:	5ft 9ins
Weight	76kg or 167lbs
Bodyfat:	Around 14-15%
Arms (Tensed)	14 inches
Chest (tensed)	44.5 inches
Waist	35 inches

Chest	Bench Press	5 sets	6-10 reps
	Flat bench flies	5 sets	6-10 reps
	Incline bench press	6 sets	6-10 reps
	Cable crossovers	6 sets	10-12 reps
	Dips	5 sets	to failure
	Dumbbell pullovers	5 sets	10-12 reps
Back	Front wide-grip chin-ups	6 sets	to failure
	T-bar rows	5 sets	6-10 reps
	Seated pulley rows	6 sets	6-10 reps
	One-arm dumbbell rows	5 sets	6-10 reps
	Straight-leg deadlifts	6 sets	15 reps
Legs	Squats	6 sets	8-12 reps
	Leg presses	6 sets	8-12 reps
	Leg extensions	6 sets	12-15 reps
	Leg curls	6 sets	10-12 reps
	Barbell lunges	5 sets	15 reps
Calves	Standing calf raises	10 sets	10 reps
	Seated calf raises	8 sets	15 reps
	One-legged calf raises (holding dumbbells)	6 sets	12 reps
Forearms	Wrist curls (forearms on knees)	4 sets	10 reps
	Reverse barbell curls	4 sets	8 reps
	Wright roller machine	1	to failure
Abs	Differed from one day to the next		30 mins

Biceps	Barbel Curls	6 sets	6-10 reps
	Seated Dumbell Curls	6 sets	6-10 reps
	Dumbell concentration Curls	6 sets	6-10 reps
Triceps	Close Grip Bench Press	6 sets	6-10 reps
	Pushdowns	6 sets	6-10 reps
	Barbell French Press	6 sets	6-10 reps
	One arm dumbell tricep extensions	6 sets	6-10 reps
Shoulders	Seated Barbell Press	5 sets	6-10 reps
	Lateral Raises	6 sets	6-10 reps
	Rear Delt Raises	5 sets	6-10 reps
	Cable Lateral Raises	5 sets	10-12 reps
Calves	Same as Mon,Wed, Fri
Forearms	” ” ”
Abs	” ” ”		30 mins