New update in months, don't miss it - Advice #5 - Calories and basic gym tricks

Thanks to : That junk (it's what taught me all this)

I see so many people come to the gym week after week, month after month but never make any gains what so ever. It is impossible to make any real gains if you use ineffective techniques. That is why most folks sooner or later give up because they are unable to build muscle as fast as they want. You can have all the willpower and motivation in the world but if you have no idea what you are supposed to do, you will not grow muscles. In this advice I will point out some very important factors that you need to know.

1) To make your muscles grow you need a surplus of calories. Your intake of calories has to exceed your caloric expenditure. It is a rule that has to be followed. No matter how perfect your workout schedule is, if you do not follow this rule, you will fail. Count your calories!

2) Eat the right calories from the best muscle building food sources. The quality of the calories you eat is just as important as the total number of calories. Not all calories are the same. The three main food groups you should focus are:

• High Quality Protein - Protein repairs and builds muscle tissue and is the most important nutrient if you goal is to make your muscles grow. For example: lean red meat, fish, poultry, eggs, skim milk, cottage cheese, natural peanut butter and whey.
• High Fiber, Natural Carbohydrates - Carbohydrates help to absorb proteins and provide the energy you need to do your workouts. Carbs are your body[ number one source of energy. Stick to high fiber, unrefined carbs like oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.
• Healthy, Unsaturated Fats - Essential Fatty Acids (EFA) are highly beneficial to the muscle growth process by improving the metabolism, increasing testosterone levels and volumizing the muscle cells. You can get EFA[ from seeds, nuts, fish, avocados and liquids like flaxseed oil.

3) Keep a record of your workouts. Progression makes your muscles grow and you can make progress when you know exactly what you did in the past. You break down your muscle fibers by training with weights and your body reacts to this stimulus by rebuilding the damaged fibers stronger and larger.

If you want this process to happen then focus on progressing in the gym from week to week. You can either increase the amount of weight on a specific exercise or increase the number of reps performed on a specific exercise. Adding weight is the best method, so use that as much as you can. If you keep a accurate record you know exactly if you are making progress, if you are not making progress you are not building muscle.

As a final word, I wanted to let you know that I actually had a talk with Tom Venuto. This guy's amazing, he's the one who thought me all my tricks. I know nobody wants to buy shitty ebooks, but this one just work, just give it a look and listen to the little interview on the page. I'll post update more frequently now, check out everyday for the next update!

Thanks to : That junk (it's what taught me all this)

Advice #4 - Arms training

Thanks to : That junk (it's what taught me all this)

The Biceps Muscle

The biceps brachii is the front part of your arm, and gets its name from its two heads - the short head and the long head. The bicep muscle makes up about 1/3 of your upper arm size. Its main function is to bend the forearm toward the shoulder, and its secondary function is to supinate the forearm, or to turn your hand from palms up position to a palms down position.

The Triceps Muscle

The triceps brachii has three heads and is the back of your arm. These 3 heads make up about 2/3 of your arm size, and are called the lateral, medial, and long heads. The lateral head is located outward giving you the horse shoe shape. The medial head is located toward the middle, and the long head is the largest of the 3 heads. The main function of your tricep is to straighten out your arm, and the secondary function is to bring your arm down towards the body.

Example of training

For my arm workouts, I alternate a bicep exercise with a tricep exercise, instead of doing all biceps first and then triceps second. Now, don't confuse this with superset, because its not. Superset is where you perform one exercise, and immediately perform another exercise. Here, I perform one set on the biceps, take a rest, and then do a set on triceps. You can't really tell from the workout charts below, but this is how my typical arm day looks after warmup:

• Set 1: Barbell curl


• Set 2: Close grip bench press


• Set 3: Barbell curl


• Set 4: Close grip bench press


• Set 5: Barbell curl


• Set 6: Close grip bench press

And the same goes for the following exercises for both biceps and triceps. Again, this is not a superset, because I take a rest in between each set. One main reason why I setup my arm workout like this is so that my biceps and triceps get an equal amount of attention. Should you workout one muscle completely before another, you will have less energy to work on your 2nd muscle, be it triceps or biceps. By alternating like this, you get an even distribution of energy to work both muscles - so to speak. Besides, you'll get a killer pump in your arms throughout the entire workout.

Thanks to : That junk (it's what taught me all this)

10 ways to build muscles faster

Thanks to : That junk (it's what taught me all this)

Hey everybody, before we get to work, here are 10 ways to build muscles faster.

1. FUEL UP
Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. LIMIT CARDIO
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. DO LESS
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you're not tensing your muscles long enough to shock them into growth.

4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. STRETCH
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller, and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. EAT REGULARLY
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.

7. CHANGE EVERYTHING
Every four to six weeks, you need to alter some part of your rou- tine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. TRAIN THE WHOLE BODY
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. DRINK SHAKES
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. RECOVER
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

Thanks to : That junk (it's what taught me all this)

Weight lifting

Hey everybody! I just wanted to let you know that if I didn't start my advices with weight lifting and hard trainings, it's because it's dangerous to start with this. It's better to start with small trainings than to start hard ones. It's also important to change your lifestyle to find time to train and to eat well. That's it folks, next post will be about a little training.
Thanks to : That junk (it's what taught me all this)

Advice #3 - Finding time to train

Thanks to : That junk (it's what taught me all this)

In our very fast paced world today with many of us balancing multiple roles, as an employee or business owner, parent, spouse, household manager, and responsible citizen, finding time for exercise can be a real problem. As a result, our health and fitness goals often get put on the back burner.

Most of us realize that regular physical exercise is absolutely necessary for us to maintain our overall health and fitness, keep our weight down, to look and feel great, and to stay young longer. So what's the answer?

Well I have good news for you. Several studies, including one published in The Journal of Physiology, clearly show that short bursts of intense exercise, equivalent to only a few minutes per day, can produce the same or even better results than traditional cardio endurance training or spending hours at the gym lifting weights.

You may not have time to go to the gym, but everyone can find just 7-10 minutes per day to exercise at home. So time really does not have to be an issue, if you are really want to lose weight, get in great shape, and improve your health.

The key is to first make a decision to make taking care of your health and fitness a top priority, and then the taking steps necessary to fit a few minutes of exercise into your schedule at least 4-5 times per week. Once you've made that decision, you'll find there are lots of ways to accomplish your health and fitness goals in just minutes each day.

If you don't have time to go to the gym, get a small bench or fitness ball and a set of dumbbells for your strength training exercises. There are also many effective body weight exercises you can do, as well as short intense interval cardio exercises that will burn lots of calories, help you lose weight, and strengthen your cardiovascular system.

You could also find ways to include exercise as a part of your daily schedule. Go ahead and make a list of all the times, places and ways that you could fit in some kind of physical activity into your day.

Are there stairs in your office or apartment building? Go ahead, and climb them for five minutes a day.

When you go on a short errand, can you walk instead of taking the car? Do so.

Do you take a lunch hour? Use 10-15 minutes of it to walk, stretch, meditate, do push-ups, crunches, squats, lunges or dips.

The bottom line is that regardless of how busy your daily schedule is, a lack of time doesn't have to keep you from losing weight, and getting really fit, slim, and healthy. And, in fact, ongoing exercise research is clearly showing that short intense strength training and cardio exercise is actually far more effective than long slow cardio or spending hours in the gym.

Stay tuned, next post will talk about weight lifting!

Thanks to : That junk (it's what taught me all this)

Advice #2 - Push-ups

Thanks to : That junk (it's what taught me all this)

Push Up Stands and How to Use Them!

Each person has his own unique style of doing push-ups. Some satisfy their selves with doing push-ups the conventional way, which is parallel to the ground. Some even improvise and up their degree of resistance by putting a toolbox or any other pack to lift their feet. With elevating the feet, not only is the push-up a lot harder but it also increases the weights carried on both arms.

In the recent years, another invention to make one's push-up experience a little different is the addition of push up stands. The purpose of these added equipments is to elevate even the hands making room for a superior effect for the pecs. These are called the push up stands. It is practically an arc that would fit the ground and serve as holding bars for the ones about to do push ups.

In using this apparatus, one must first measure the exact distance of his arms every time he does push ups. He will then place the stands on their designated places on the floor or on the ground. He will assume the push up position that is, making his body parallel to the ground. He will then raise his hands into the grips in both stands and assume a slanting position about a 15-degree angle relative to the ground.

Upon starting his push up, he will elevate his body to the point of hyper-extending both of his hands. He will then push his body back to the ground not only to the level of his hands but even extending to the grounds or up to his level of resistance. He will repeat this process to as much as he would want or according to his designated push-up limit as prescribed by his trainer.

The idea of extending the push beyond the hands is to create the same level of resistance like when one is hyperextending even in his supposed to be relaxed state. This will serve double purpose to the pecks and arm muscles because both muscle groups are not only compressed but are also stretched while doing one whole round of push up.

Whether doing a regular push ups or with the aid of stands, one must realize that the muscles can only bear a certain level of threshold in stretching or compressing. We are avoiding the overuse of these muscles because when they are overstretched, they end up being unusable. In addition, the degree of pain of overextended muscles can hamper a normal functioning of an individual.

Of course, with each exercise we do, we do not intend to inflict harm to ourselves. Let us be aware of our limits and we have to make sure to do warm up exercises for a smooth sailing exercise regimen.

Thanks to : That junk (it's what taught me all this)

My secret

Thanks to : That junk

Ok, let's make it all clear, I'm human. That's why I made a lot of mistakes. Two years ago, when I wanted to start to train, I lost a LOT of time and money on useless junk. I wanted to build muscles, so I bought many shitty, expensive, E-Books, programs, machines and everything you can imagine. After a couple of months, I realized that it was all a waste. This program is pure crap as well, that is if you buy it and don't even have the will to read it. If you read it though, and follow the easy steps they teach you, I guarantee you that it will help you grow muscles. So, Don't Click Here (unless you want to grow muscles like me)

Seriously here's the link if you're somehow interested : The link!