THE BODYBUILDING BLOG

What to do with the holidays weight gain

2012-01-03T10:52:00.000-08:00

Hello friends. The holidays passed and I am here to say, that they were amazing for me. I was not able to write a post here, because I had to go back in my home town to meet my family and friends for Christmas. I received a lot of e-mails saying:

"The holidays are coming, I am afraid that I am going to gain fat."
"Do I have to worry about the holidays?"
"I am probably not going to eat anything so I don't get fat."

OK I understand that you are really trying to prove to everybody that you can really succeed and get the body you have always wanted. But listen, this happens once in a year. One day that you can relax and eat things that you have been craving for months now. Of course I don't mean start eating all the chips, eat all the cookies, eat all the white bread, EAT ALL THE SUGAR. Eat what ever you want, but don't overdo it.

Many people make the mistake and they pick perfection over longer lasting transformation. Now if you are trying to hard (no sugar ever again, no chips ever again, no burgers ever again) you are going to give in faster. You can do something else, you can taste once a week what you are craving and enjoy it. In time that craving will disappear.

The holidays is that time of the year when you can finally relax and have some fun.

So it happens once in the year, have your time don't miss it out.

And besides think of it like this. From all of the food you are going to consume your body will explode with energy. You can always just go in a different room and do some cardio the next day. Body weight cardio increases your metabolism to a level where you burn a lot of calories and fat. So do some push-ups, squats, lunges, and you are going to burn a lot of the calories you have taken the last night.

So there you go, you don't have to worry about anything during the holidays, have fun, and enjoy your self.

Can you build muscle and lose fat at the same time ?

2011-12-17T02:31:00.000-08:00

It has been a long time since i have last written in here. I feel sorry for what I have done, but the good thing is I am back here, back to teach you everything you need to know about bodybuilding. And today I would like to talk about something that has been bothering the minds of thousands even millions of bodybuilders all over the world. "Building muscle while losing fat, is that even possible?".

Unless you are one of those lucky mesomorphs that can build muscle while doing what ever they want and not following the rules of bodybuilding, you cannot gain muscle and lose fat at the same time. This is one of the strongest myths around the Internet society. Here is why.

To gain muscle mass you will need to eat more calories than your body burns daily. More fat, more carbohydrates, and more protein.

To lose fat you need to do the opposite. You will have to eat less calories than you need to maintain your weight.
Take a look at this Calorie calculator from Muscle Tech

There is only one way a normal human can gain muscle and lose fat at the same time and that is if you start taking steroids. In my opinion that is a stupid idea.

A bodybuilder must get trough two phases:
Phase 1: Bulking up
Phase 2: Cutting

If you follow this simple two steps guide you are going to achieve your ripped body quest. Never listen to everything the people from the gym are saying, most of them are steroid users. And others just don't know what they are talking about.

If you would like to know i just ended my bulking up phase, which means now i am cutting (losing fat). It works really well for me and for many others that are using the same technique. Take a look at the MuscleTech Calorie Calculator to learn how much calories you have to eat to maintain your weight and from there how much do you need to lose fat or gain muscle mass.

Read other posts:
Gaining muscle fast
How to get a six pack
Bodybuilder's Nutriton

Creatine, How can it help us ?

2011-08-12T23:56:00.000-07:00

Cratine is being used by many bodybuilders daily. I have been receiving and reading many questions like "How does creatine work", "Why are they using it". There are a lot of misinformations out there about creatine in the Internet space. Some people like to make up false stories about creatine. Not
hing to worry, I am here to explain everything.
Is creatine a drug? No, creatine is not a drug or also called steroid. I have got no idea why people think it is. Steroids will help you train each day the same muscle group and still get muscle gains, and crazy in that mater. Creatine will not do that. The truth is that you already have creatine in your body.

How does creatine work? Cratine will fill up your muscles with "energy" that will help you do more reps and sets while you are working out. Like I said you have creatine in your body, increasing those levels will help you train harder, in return that will lead to bigger muscles.
How to get ratline? Creatine can be received from supplements or from foods like fish or red meat. The biggest source of creatine is meat, remember that.

Will creatine help us?
Yes, of course it will. Creatine will allow you the chance to make more reps and sets than before. This will lead to incredible results, it's true that you are going to be able to do another 1-2 reps more, but the smallest thing matters.

Will creatine make me grow BIG muscles?
NO, I hate this myth. Like I said, creatine will help you make more reps, nothing more. When I am saying that I am not saying that you are going to do the first time 5 reps with 100 lbs and the next 5 reps with 200lbs. I am trying to say that the first time you are going to make 5 reps with 100lbs and the next time 7-8 reps with 100lbs.

Will creatine hurt me?
Everything that you are taking in big amounts will act bad with your body. Protein, fats, carbs, and creatine.

Is it better to take creatine from supplements?
It depends. There are hundreds of supplements out there, I would prefer using meat a source of creatine instead.
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Gaining muscle fast

2011-08-03T02:46:00.000-07:00

Gaining muscle fast is possible as long as you follow these "steps to success" as i love to call them. Usually gaining muscle mass is hard, but we can always increase the muscle gains by using a couple of tricks and technics that will boost ability to gain muscle.

"Gaining muscle fast" has been used as a topic in many of the bodybuilding or fitness magazines and online blogs only to make people buy stupid products, that they claim will help them gain more and more muscle faster than ever. Well nothing to worry, I am going to share with you the clean way to gaining muscle fast, not the other way that is full with drugs and supplements that are only killing your kidney.

Gaining muscle fast

Let me first ask you, do you actually know how you gain muscle. If not let me explain it to you. When you are working out you are making molecular rips in the muscle tissue that you are working. After the hard workout you go ahead and rest for a couple of days, I usually rest right about 3-4 days, depending on the weights I am lifting. At that time you are going to eat and I am not talking about 3 meals a day, I am talking about 6 full meals a day that will help you get enough calories to gain muscle. At that time (the resting phase) your muscles are rebuilding. But instead of just repairing the ripped muscle tissue, your body puts another one on top to make sure that if you lift the same weight this rip will not happen. And that is why lifting the same weight is not going to help you gain muscle.

And that is how you gain muscle, as you can see there are two major things that you must remember about gaining muscle working out and nutrition. But that is only going to help us gain muscle, it's true that it's going to be quality hard muscle, but we want to gain muscle mass fast. And here is how we are going to do that. I am going to share with you my top tricks and technics that make "gaining muscle fast" easy as 1,2,3.

Resting

Resting is really important and hard to do. Yes, hard. Resting is hard, because you want to rest enough so you don't overtrain, and you don't want to rest too much, because you're muscles are going to de-train their self. And both ways, you are not going to see any muscle gains sooner or later. Be sure to start working out the same muscle group when you feel ready, that's how I started out.

Eat more

It's impossible for a human being to gain muscle and lose fat at the same time unless he is using drugs (steroids) or supplements like creatin. If you are a bodybuilder that is trying to gain muscle you will have to go trough the bulking up phase where you are going to eat more calories than your body burns. You are going to eat clean of course, you cannot gain muscle mass fast if you are eating junk food. Make sure you eat a lot of complex carbohydrates, lean protein, and good fats. After all the moto of the bodybuilder is "Eat, eat more, than come back and eat some more!" remember it and use it.

Lift heavier

Remember what I said previously that your body creates another layer of muscle tissue so it won't rip as much as before from the same weight. To make sure you are going to continue making molecular rips in your muscles (which leads to muscle gains) you must increase the weights you are lifting. I usually advice you to increase them with 2-3 pounds (1-1.5 kilograms) each week. This way you are going to keep making rips in your muscles and keep gaining muscle fast.

Train until failure

I love doing this on the last set. Training until failure means doing 1 or 2 more reps in that set. Now imagine lifting 40lbs 10 times what that is 400lbs, what will happen if you lift it another 2 times, 480lbs. This will allow you to make bigger rips in your muscle tissue, which will lead to even bigger muscle gains in the future.

Overtraining

Overtraining is a really common thing. Many bodybuilders (even advanced ones) are still doing it. Be sure you are not one of those people, if you overtrain you are not going to gain any muscle, you are even going to start losing muscle. Be sure your workout is not more than 1 hour long and that you get plenty of rest.

Get a partner

Working out with another person is really motivating.

First you are trying to pass him by doing more sets and reps with heavy weights.

Second your partner can always help you to do more reps, he will make sure that the weight isn't going to fall on you.

Conclusion

Gaining muscle fast is possible as long as you follow these tricks. They have helped both me and my students gain muscle mass fast. Remember the two major things working out the right way and a good nutrition. Gaining muscle fast is really fun to, you are going to learn what it is to really stress your muscles.

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Building chest muscles

2011-07-29T07:11:00.000-07:00

Building chest muscles, before you read this article I want you to know one thing, chest muscles are hard to build. Getting a big chest isn't going to happen after 1-2 weeks of hard training. You are going to build a good looking chest after 2-3 months of hard workouts. That is the painful truth about the pecs (the chest muscles).

Don't panic, there are good news. There is a way to increase your muscle gains and instead of waiting 2-3 long months filled with hard workouts, you can get a big chest for only 1-2 months. It might not sound like it's faster, but believe me, as a bodybuilder 1 month is a lot of time.

Building chest muscles
First, I would like to explain how the chest muscles work. They are not for pushing nor pulling, the chest muscles work by stretching. Take in mind the simple exercise called bench press and take a look how his arms are going down as much as possible so a bodybuilder can get the maximum stretch out of that exercise, which will lead to big gains in the chest area. Building chest muscles is really hard, many people have no idea how to do it, and other are lazy enough to not even try.

There are three sets of chest muscles. Upper chest, Medium chest, and Lower chest. There are a couple of exercises that will allow us to build good looking chest muscles.

Chest building exercises
There are two kinds of ways to perform exercises that will help you gain muscle in that area.

1. With your body weight (exercises that you can perform without any weights)
2. With weights (exercises that you can perform while using weights)
There are great exercises at the both, but if you ask me, if you are trying to get a BIG chest you will need to use weights. You can even combine bodyweight exercises wight weight exercises.
Take a look at the best chest building exercises that will help you get the needed stretch for your chest muscles to grow.

Chest building weight exercises
Flat bench press
Decline bench press
Incline bench press

Dumbbell bench press
Dumbbell decline bench press
Dumbbell incline bench press

Dumbbell flys
Dumbbell decline flys
Dumbbell incline flys

Chest building bodyweight exercises Push-ups
Incline push-ups
Decline push-ups
Chest dips

There you go. The best chest building exercises that will help you build big chest muscles. Following this easy information will help you get your big chest in no time.

Conclusion
Chest muscles are hard to get, but there is a way around that. Increase your muscle gains and start building chest muscles faster. Using these weight and bodyweight exercises will help you get a big chest in no time.

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Muscle building exercise Part 1

Bodybuilders nutrition

How to gain muscle

Healthy Junk Food

2011-07-26T01:28:00.000-07:00

Healthy junk food exists. If you are one of those people that LOVE junk food and wants to get a good looking body than you are at the right place. I am going to share with you my idea that helped me lose more fat and gain more muscle.

Healthy Junk Food
There is not a person in the world who does not love to eat pizza or ice cream. As a bodybuilder i couldn't allow junk food to stop me from my quest to a perfect body. Nutrition is really important for a bodybuilder, because it helps us lose fat and gain muscle faster than ever, but there is a problem, and that problem is called junk food.

Even after being a bodybuilder with seven years of experience now, I still get cravings for junk food. I go ahead and eat a burger, a pizza, sometimes even french fries. And after all that I still have six pack abs, and even better, I started losing even more fat, because I broke the fat loss plateau. Keep reading to find out how is this even possible.

The reason junk food is so bad for is, because they cook it with bad things. But what if i tell you there is a way to cook it the healthy way?

OK lets take a look at the pizza: White flour (fast carbohydrates)
Cheese (trans and saturated fats)
And other things that will make it taste better

All of these things will only help you lose more muscle and gain more fat.

OK now here is how a healthy Pizza will look like: Whole grained flour (complex carbohydrates)
Fat free cheese (protein and good fats)
Lean ham (protein)
Vegetables (complex carbohydrates)

As you can see I have transformed the unhealthy and bad for you pizza to a healthy and good for you pizza. The best part is that the taste is also amazing.

For another example lets take a look at french fries: Cut potatoes (usually fried before that (trans fat, saturated fat, simple carbohydrates)
Sunflower Oil (saturated fats)
Butter (Trans fats, saturated fats)

As you can see french fries are full with saturated and trans fats, which will make you gain a lot of fat.

Here is how healthy french fries will look:
Fresh potatoes (complex carbohydrates)
Olive oil (monounsaturated and polyunsaturated fat (Omega-3 and Omega-6 fatty acids))

Healthy french fries have Omega-3 and Omega-6 fatty acids, which will help you lose more and more fat. The best part is that they have not lost their taste.

Conclusion
Eating junk food can actually help you. When you are having cravings for junk food cook it your self. Cravings are bad, because they can get you in a fat loss plateau and you are going to start having problems with losing fat. Breaking that plateau will help you lose more and more fat, because of the satisfaction of your body. The best part is that you are not going to gain fat, because you are eating healthy.

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Fats don't make you fat

Eating fat to lose fat

Bodybuilders Nutrition

How to lose belly fat in one week

How to get a six pack

HOW TO GET A SIX PACK

2011-07-24T02:19:00.000-07:00

Getting a six pack is really easy, if you know what you are doing of course. I have seen so many false information for the past couple of years, posted by some false online gurus that love lying to people. I have seen articles like "Workout to get a six pack" or "exercises get six pack abs" the truth is that exercising your abs will not give you a visible six pack.

If you are confused, don't be. You are about to find out the truth about six pack.

The Truth
The truth is that exercise will not help you get a visible six pack. Every body has abs (Abs are muscles that help your body stay up, they are not made to show of), but they are hiding under a layer of fat. The only way you are going to get visible abs is if you lose that fat.

Spot Removal
Many people think that there is such a thing as a spot removal (removing fat from only one spot on your body). The truth is that there is nothing of this sort. The only way you are going to get visible abs is if you lose fat from all over your body. From your legs, chest, arms, neck, face, and abs.

There are three things that you MUST remember if you are trying to lose fat.

1. Nutrition - Nutrition is really important. Changing your diet will really help you increase your metabolism and start losing fat while watching TV.

2. Cardio - Cardio will help you burn some extra fat from your body. If you are doing the right kind of cardio you will increase your metabolism for 12-24 hours (I am talking about High Intensity Interval Cardio).

3. Weight training - You are going to gain muscle, which burns fat more, and you are going to increase your metabolism after the HARD workout.
If you follow these three things, if you use them, you are going to have no problems getting a six pack.

Conclusion
Getting a six pack by exercising your abs is impossible, the only way is by losing fat. Spot removal is not true, in other words you will have to lose fat from all over your body. There are three things that will help you with your fat loss quest nutrition, cardio, and weight training.

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Eating fat to lose fat

2011-07-22T01:43:00.000-07:00

Eating fat to lose fat is possible. If you are trying to lose fat and be healthy, you MUST NEVER eat low fat diets! After reading this article you are going to understand what I am talking about. If you are still going to eat a low fat diet, you must be INSANE!

Eating fat to lose fat
For a long time now the world was convinced that eating fat is going to make you fat. That is why many of them are eating low fat or even zero fat diets. The truth is that the less fat you eat, the more fat you gain. Who ever said that eating less fat will help you lose fat.

There are two kinds of fats - good fats and bad fats. Truly eating bad fats will make you gain fat, but eating healthy good fats, will help you to lose fat. Good fats are full with Omega-3 and Omega-6 fatty acids, which are really healthy and the body needs them to function right.

Satisfying your body's needs for Omega-3 and Omega-6 fatty acids will lead to increasing your body's metabolism, which will lead to fat loss. Eating low fat diets will only decrease the amount of fatty acids you intake, leading to lower metabolism, leading to gaining more fat.

Sources of good fat
After learning how important are the good fats for your body, lets take a look at the best sources for good fats.
There are three places from where you can intake good fats

1. Oils - Olive oil, Coconut oil, Flax seed oil
2. Nuts - Peanuts, Almonds, Chickpeas, Pistachios and many more
3. Seeds - Sunflower seeds, Flax seeds

The best part about the sources is that you will never get bored from the same taste. You have a chance to eat a lot of different types of nuts, oils, and seeds, discover new tastes.

Conclusion
Eating low fat diets will not make you healthier or less fat, actually it will make you gain more fat and less healthy. Eating good fats will give you a chance to increase your metabolism by providing your body enough Omega-3 and Omega-6 fatty acids. The best sources of good fats are nuts, oils, and seeds.

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Fats don't make you fat
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Bodybuilders Nutrition

2011-07-19T20:31:00.000-07:00

Nutrition is the key to success when it comes to losing fat and gaining muscle. Or as we love to call it bodybuilders nutrition. The one thing you will have to remember is that you cannot become a bodybuilder with a bad diet. Your diet will allow you to either gain muscle or lose fat, or both at the same time, which is the best combination.

Even the 8 times Mr. Olympia Ronnie Coleman said "Without a good diet you are not going to achieve anything" he also said "In the beginning I used to eat burgers and fried foods and that was the reason why I was not gaining much muscle".

As you can see nutrition is the number one thing that you have to change in your life style if you want to become a bodybuilder.

Bodybuilders Nutrition
In the world of bodybuilding where nutrition plays an important role in your life style, you must be sure that your diet is good so you can gain more muscle and lose more fat at the same time.

There are a couple of things that you will have to remember if you want to achieve something with your body.

Eat, eat some more, than come back and eat again. To gain a good amount of muscle you will have eat a lot of complex carbohydrates, lean protein, and good fats. Be sure that you are going to get those nutrients from good sources. You are not going to gain fat, because you are going to eat clean, you are even going to lose fat.

Complex carbohydrates are going to help you out a lot. They will give good quality energy, which will help you to get the best out of your workout. In return you are going to get serious muscle gains.

Lean protein are very important for a bodybuilder. Protein will rebuild your muscle tissue that you have ripped while working out.

Good fats are full with Omega-3 and Omega-6 fatty acids. As funny as it may sound, while eating good fats you are going to lose more fat. Don't over do it. Taking up to 10-15g per meal as a bodybuilder is good.

Bodybuilding suppliments
No I am just kidding, it's supplements, not suppliments. Supplements are going to help you gain more muscle. I only use protein powder, in other words clean protein. I want my muscles to be real.

Conclusion
To be a bodybuilder you must understand that nutrition comes first. But never forget about the workout, it's as important as the nutrition. Supplements like protein powder will help you get a meal on the go. And other will help you gain muscle, it depends if you want real muscles or fake ones.

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Aerobic Vs Anaerobic

2011-07-18T06:10:00.000-07:00

As we all know cardio will help us with our fat loss and with our muscle gains. The question is which is better aerobic (low intensity cardio) or anaerobic (high intensity cardio). Aerobic vs anaerobic has been debated for years now.
If you have no idea which you should choose nothing to worry. I am going to explain everything in this nice and short article.

I have shared this information with all of my students and with all of the people that have asked me for some information. All of them got incredible results, so you have nothing to worry about.

Ok enough chit chat lets get started.

Aerobics
As we all know there are two primary sources of energy in our body, carbohydrates and fats. As all of the people are made to believe, aerobic exercise is going to target the fat and remove it easily. To complete whole cardio routine you will have to do 50-90 minutes of this exercise. Many people think that this is the ultimate fat loss cure. The truth is hat they are wrong about everything.

The first thing that is bad about this type of cardio is that you will have to perform long hours of it. In other words you are going to get bored and eventually stop performing it.

The second reason that makes this exercise so bad is that you are going to star braking down muscle tissue. Fat is really important for the body after the long hours of aerobics it's going to say "Hey, why don't I save some fat so I have enough energy for the next hour of low intensity cardio". You are going start losing muscle and gaining more and more fat. Just take a look at a marathon runner.

The third thing is that you are going to waste so much time for nothing. Even worse, you are going to spent so much time on the bike or on the treadmill, and you are gong to gain even more fat.

The fourth, you don't increase your metabolism, meaning that you are burning calories only until you are done with the exercise.

Anaerobic

Anaerobic or as we also know it as High intensity interval training is by far the best type of cardio. There are a lot of reasons for that to be true.

You will increase your metabolism (lose more fat)
You will increase muscle gains (burn even more fat)
You are not going to lose motivation (it's not boring as the aerobics)

There are even more good things that will help you with your fat loss mission, but these are the most important. And the best part is that it's not as long as the low intensity cardio. You can perform a anaerobic exercise for 15-20 minutes and still burn more fat than the aerobic.

Aerobic Vs Anaerobic

As you can probably tell anaerobic (high intensity cardio) wins. But you are going to get even bigger results if you combine the both of them. After your 15 minute intense exercise doing another 20 minutes of low intensity cardio is going to help you burn even more fat. The reason for this is while you are performing the anaerobic you are going to deplete your glucose levels and you going to unleash fatty goodness in your blood stream. After that while doing the aerobic exercise you are going to target that fat and start burning it as fat, without damaging your muscle.

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HOW TO LOSE BELLY FAT IN ONE WEEK

2011-07-16T23:41:00.000-07:00

"How to lose belly fat in one week" I have been asked this question a lot lately and I wanted to actually answer this question. As we all know losing fat is a really important goal for a bodybuilder as well as building solid muscle. Usually losing fat takes some time. The hard part about losing fat is keeping the muscle, but there is a way to lose belly fat in one week.

First I would like to introduce my self, my name is John Gregory, a bodybuilder with six years of experience. I have helped many of my offline students to achieve their goal and I have helped thousands of people from the online community. All I am saying is that you can be the next one.

OK enough talk about my self, lets take a look how to lose belly fat in one week the natural way, without losing any muscle.

High Intensity Interval Cardio
High intensity interval cardio or as we all know it as HIIT will help us lose a ton of fat. The idea behind performing this type of cardio is that it will increase our metabolism for hours. This means that we are going to burn fat while sleeping or watching TV. It also helps you increase muscle gains.

Weight Training
Weight training will allow us to build muscle and increase our metabolism. Both are going to help us lose belly fat faster. Combining cardio with weight training is going to give us amazing results.

Aerobics
Aerobics or Low intensity cardio is going to help us lose even more fat. But we are not going to perform only low intensity cardio, because we are only going to lose more muscle and gain more fat, we are going to perform the aerobics after our HIIT or after our weight lifting. Low intensity cardio targets the fat as energy, after our workout we have depleted our glucose levels, and unleashed fatty goodness in our blood stream. This way the low intensity cardio is going to use directly the fat as energy. If you only perform low intensity cardio your body is going to say "Hey, I should start collecting more fat for those long hours of low intensity cardio". You will start losing muscle, because your body is going to try and protect the fat it has stored.
But by doing low intensity after the high intensity cardio is going to allow you to burn more fat and to never lose muscle. Doing 10 or 15 minutes of aerobics after your intense workout is a good idea. Doing more is going to harm you.

Conclusion
Performing each exercise is a bad idea, but combining them is an amazing idea that will bring you a chance to lose fat faster and faster. By doing so you are going to be able ot lose belly fat for one week. Remember that nutrition is also really important!

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HOW TO GET A FLAT BELLY FAST

2011-07-14T21:15:00.000-07:00

"How to get a flat belly fast?" this question has been asked a lot of times from both women and men. Now the answer is pretty simple actually, lose stomach fat. Now I have created a "How to get a six pack" series here in this blog, but I wanted to share with you an awesome secret that will help you get a flat belly faster than ever.

It's not exactly a secret, more like a well kept information. As we all know to get a flat belly you need to lose fat. And because you cannot lose fat only from your stomach area, you will have to lose fat from your body. OK enough with the chit chat here is the secret.

Before your breakfast you are going to do a low intensity cardio. Remember, Low Intensity Cardio. And you are going to do this for only 5 to 10 minutes. And if you are wondering "why?" or "why not more?" I am going to answer you.

WHY
While you are sleeping you are still using carbohydrates, because your organs are still working. In the morning, after the 6-7 hours sleep, you have no carbohydrates in your body.

When your body is low in carbohydrates it uses fat for energy. That is why you are gaining fat if you are eating too much carbs, fats, or protein, your body is saving it, so it can use it later in the future as an energy source.

This means that for 5-10 minutes you are going to burn fat. So if you burn up to 70 calories for 9 minutes you are going to lose 8g of fat from your body. If you are doing this 2 times a week you are going to lose up to 16g of fat (which is pretty good). I said 2 times instead of 6-7 times a week for a reason, keep reading to find out.

Why Low Intensity
First let me answer this question "why low intensity instead of high intensity". HIIT cardio uses mostly carbohydrates as an energy source. Because our body has none of them, it's going to start using fat as an energy source, but because High intensity cardio also works our muscles, it's going to make us destroy muscle tissue, in other words lose muscle. And that is the last thing that you would like to happen to you.

Why Twice A Week
Doing it more than 2 times a week is a really bad idea. Your body needs fat to live (that is how the body thinks). After all it's an energy source. If your body starts losing a lot of fat rapidly, it will do everything to keep it. You will start losing muscle instead of fat. And even worse you are going to start gaining even more fat. So remember doing this more than twice a week is a bad idea. We want to lose fat, not muscle.

Why For 5-10 minutes
Doing this in the morning is a good idea to lose fat. Doing more than 10 minutes and you are going to start pushing it too far. In the end you are going to start losing muscle again. Try to go for 5-10 minutes, it's perfect for your body. This way you are going to lose fat and you are going to keep your muscles safe.

There you go an easy to follow guide to fat loss and getting a flat belly faster than ever. I think that if you do this twice a week and have a good diet, you are going to get a flat belly in no more than 2-3 weeks.

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Building Chest Muscles

2011-07-14T00:27:00.000-07:00

Building chest muscles is a little hard for many people considering the fact that this is the hardest muscle group to train. Many of the beginner bodybuilders have failed training, others are still not where they want to be.

Many of my students have problems building a strong chest. Nothing to worry, I am here to help you guys. In this article I will tell you how does the chest muscle work and how to build big pecks (chest muscles).
Now the first thing that you will need to succeed in muscle gains is having the right equipment.
You can always train without weights at home, but buying a set of dumbbells and a barbell is going to be way better for you.

How does the chest muscles work
I have seen so many online gurus that are lying to many people that are just starting out, telling them that exercises like hammer curls (which train the biceps and the biceps only) are going to help you develop a strong chest.

OK lets take a look at how do the major muscle groups work in the upper body. The bicep muscle works by pulling objects (dumbbells, barbells, or even your body weight), the triceps muscles work by pushing, and the chest muscles work by stretching.It's that simple.

Now take a look at a simple exercise like the bench press, take a look at the movement of his hands, the wide grip helps him get a full stretch of his pectoral muscles (chest muscles). And when he is going back to the starting position he is squeezing the chest, to put even more pressure on his chest muscles.
How to train your chest muscles

OK so now you know how the chest muscles work, it's time for me to show you the best exercises that will help you build a strong chest in no time. But I will consider that there are people that want to train at home, probably without weights, that is why I will give out two examples.

With Weights

With weights you can do a bigger variety of exercises that will train your pecs.

Barbell Flat Bench press (middle chest)
Barbell Incline Bench Press (upper chest)
Barbell Decline Bench Press (lower chest)
Dumbbell Bench Press (middle chest)
Dumbbell Incline Bench Press (upper chest)
Dumbbell Decline Bench Press (lower chest)
Dumbbell flyes

And many others, but these are the best ones that you can perform with weights

With Body Weight

Training your pecs with body weights is also going to get you a good looking chest.

Chest Dips
Push-Ups (middle chest)
Incline Push-Ups (upper chest)
Decline Push-Ups (lower chest)

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Gaining muscle fast - The secret to muscle gain

2011-07-12T00:04:00.000-07:00

Gaining muscle can be really hard for most of the people out there, the reason is they are missing out something. After reading this article, you will learn how you can gain muscle faster than ever just be tweaking one simple thing in your lifestyle.

The tweak I am talking about is called resting. Rest is the second most important thing that you MUST do. It's actually that simple, sleep more, and you are going to gain more muscle.

And I will tell you an interesting fact. 95% of the bodybuilders fail to gain muscle, because they are not following this simple tweak. They are thinking that they can go out without it, well they are wrong. Just keep reading to find out why.

Ok so lets get started with the number one tweak in your lifestyle that will bring you FAST muscle gains!

Resting
The reason is that you are actually gaining muscle while resting, not while training at the gym or at home. When you are done with your workout and if it was a good one, you have made small rips in the muscle tissue. While resting your body is repairing that muscle tissue thanks to the good nutrition. But your body doesn't only repair the ripped muscle tissue, it adds another one, so it can be sure this will never happen again. And that is how you gain muscle.

But when you are resting you are also doing another thing. You are preparing your self for the other workout that is going to come after 3 days, 5 days, 7 days. You don't only rest physically, but mentally as well.

As we all know motivation is really important for a bodybuilder. If you are not giving your self enough time to rest mentally, you are going to start losing that motivation day by day.

Not Resting
When you are not giving your self enough rest, you are losing a lot of motivation (metal rest) and a lot of muscle (physical rest), if you are training the same muscle group without rest.

Beginners make this terrible mistake, training every day the same muscle groups. They are basically NEVER going to see any muscle gains in the future. And the worst part is that 80% of my students were doing the same thing before they came to me.

Nothing to worry, I was like that in the beginning also. And that is why I am here to help you guys out. That is the reason I created this blog in the first place.

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BEST EXERCISES FOR ABS

2011-07-09T22:34:00.000-07:00

Losing fat is the only way you are going to get visible abs. You will have to completely change your diet and do good cardio. But to have really good looking abs you will have to do some ab exercises that will help you get a better shape to those abs. After all they are also muscles!
Exactly why today, with this article, I am going to share with you my top 5 ab exercises that will help you get ripped abs faster.

Ab exercises are good, but not enough for a good looking core (six pack). But if you combine ab exercises with deadlifts, lunges, and squats, you are really going to train that core. Keep that in mind and you are not going to have any problems in the future.

OK so here you go, my top four ab exercises for maximum results

#1 Crunches
This exercise is going to allow you to train your upper abs really good. Adding weights is a really good way to increase muscle gains in your ab area.

How to perform: You must be on the floor, face up, with knees bent. Start lifting only your upper body only a little bit. Don't use your neck! Keep it nice and straight. To be sure you are going to perform it correctly, while lifting your upper body from the floor pretend you are going for the sealing with your nose.
I know this might sound silly, but it's the only way you will learn how to perform this ab exercise.

#2 Double Crunches
This exercise is going to train your lower, medium, and upper abs (the whole ab area). Adding weights is not needed, you can perform it only with your body weight.

How to perform: It's like the crunch, but the only difference is that you will have to lift your legs up. Keep the knees bent and try to get them as maximum as close to your chest as you can. Don't fully lower your legs, this way you are going to be working your lower abs more.

#3 Leg raises
This exercise is going to allow you to train your lower ab section. You can always ad weights to your legs to increase the intensity of the workout.

How to perform: While lying on the ground lift your legs up. Keep your legs streight. Keep your hands next to your upper body. Do not fully lower your legs. This way you are going to keep your lower abs under pressure.

#4 Air bike
This exercise will train your core and you obliques. You don't need to add any weights to your legs. The exercise is enough intense to keep your abs and obliques working.

How to perform: Take a look at the picture. I think it's going to be hard for your to understand how to perform it by reading it, you will have to see it, visualise it.

There you go four easy to do ab exercises that are going to blast your abs. You are going to fully train your upper abs, your lower abs, your medium abs, and your obliques. In other words you are training your whole core.

Conclusion
Adding these exercises to your workout is going to allow you get a better shape to your abs. Don't stop using Deadlifts, Squats, Lunges these exercises are going to help you work your abs.

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BODYBUILDING SUPPLEMENTS

2011-07-08T23:53:00.000-07:00

Bodybuilding supplements are an important part of the bodybuilder's life. The truth is that it's going to be hard for you to even gain an inch of muscle on your arms if you are not using supplements.

I personally am only using one supplement and that supplement is protein powder (the bodybuilder's friend). The reason I am not using any "muscle growth supplements" also known as "Creatine" is because I want my muscles to be real.

In this article I would like to share with you how protein powder (bodybuilding supplement) can aid you with your muscle gains and fat loss along the way, in other words help you become a real bodybuilder.
Protein Powder

Protein powder is by far the best and most common bodybuilding supplement. The reason I love it so much is, because it helps you increase the protein value in your meals, easily. The problem is that there so many myths and lies about this supplement that are annoying me so very much. And here they are:

Protein Powder is a drug
Protein Powder is bad for your organism
Protein Powder makes your muscles grow faster

These are the most common lies about this product that I have been hearing for the past couple of years.

1.Protein Powder is a drug
The first one states that "Protein Powder is a drug". You have got no idea how much times I have heard this. Many people think that when a bodybuilder is using protein powder, he is on drugs, and is not a clean bodybuilder. I laugh every time I hear this.

The truth: Protein powder is not a drug. It's a food add-on as I call it. If you don't have enough protein in your meal, you can easily add some to increase the value.

2.Protein Powder is bad for your organism
The only way protein powder will be bad for your organism is if you take too much of it. This way you will damage your kidneys. But please remember that everything good in big amounts is BAD FOR YOU!

The truth: Protein powder even has minerals and vitamins that are going aid you. It's full with protein, which means that it's going to help you with your muscle problems and bone problems.

3.Protein Powder makes your muscles grow faster
A lot of beginners like to believe this. The most famous supplement that REALLY helps your muscles grow faster is called "Creatine". This supplement has nothing to do with protein powder. It fills your muscles with fluids making them look big, they are not real! I personally don't like this supplement.

The truth: Protein powder will only help you as a meal replacement. If you don't have anything ready to eat make your self a fast protein shake. Protein will help your muscles rebuild, it will not make them grow.

A cool thing about Protein
If you are worried about the taste of protein. Not to worry. It comes in many varieties such as chocolate, vanilla, banana, apples, and many many more. This is another reason I love protein powder, it's tasty too.

Conclusion
There are a lot of bodybuilding supplements that will aid to become a better bodybuilder. Protein powder is one of them, by far the best bodybuilding supplement ever created. The myths are broken, don't believe them anymore. If you don't have anything ready to eat, a meal that you have cooked before that, you can always make your self a protein shake to fill you up.

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RONNIE COLEMAN'S GET HUGE PROGRAM

2011-07-08T02:29:00.000-07:00

Ronnie Coleman is hard to miss with his massive and yet ripped body (that man is a rock). He has 8 straight wins as Mr. Olympia. He has found him self a place in history as one of the best bodybuilders to walk the earth.

Ronnie was a police officer who had no experience in bodybuilding. Until one day when the owner of the world renowned gym gave him a lifetime free membership. Obviously for that to happen the gym owner saw something in Ronnie that inspired him.

If you have always wanted to become a big, massive, ripped bodybuilder like Ronnie Coleman than follow his FULL program NOW!

Nutrition
As we all know nutrition is really important for a bodybuilder, without it we will be no where. The same goes for Ronnie, lets take a look at what he eats.

Ronnie's nutrition:
Calories: 5562
Carbohydrates: 474g
Protein: 564g
Fats: 150g

Ronnie Coleman eats 6 times a day, which means that in one meal Ronnie takes: 927 Calories, 79g Carbohydrates, 94g Protein, and 25g of Fats. Like Coleman said, If you want to be big, you gotta eat big.

Lets take a look at Ronnie's full nutrition plan:

10:00 AM:
6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g

Total Calories: 0

10:30 AM:
3/4 cup of grits with cheese
Carbs 18g | Protein 8g | Fats 6g

2 cups of egg whites
Carbs 4g | Protein 53g | Fats 0g

Cup of coffe
Carbs 0g | Protein 0g | Fats 0g

Total Calories: 420

12:30 AM:
3 Scoops NO Xplode (pre-workout)
Carbs 18g | Protein 0g | Fats 0g

2 Scoops CellMass (post-workout)
Carbs 0g | Protein 14g | Fats 0g

6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g

Total Calories: 125

4:00 PM:
2 8oz Chicken breasts
Carbs 8g | Protein 122g | Fats 24g

1 1/2 cups red beans
Carbs 72g | Protein 22g | Fats 1g

1 1/2 cups brown rice
Carbs 68g | Protein 7g | Fats 1g

2 pieces of cornbread
Carbs 56g | Protein 8g | Fats 10g

8oz of water
Carbs 0g | Protein 0g | Fats 0g

Total Calories: 1816

6:30 PM
6-8 Nitrix Tabs
Carbs 0g | Protein 0g | Fats 0g

Total Calories: 0

7:00 PM
2 8oz chicken breasts
Protein 122g | Carbs 8g | Fat 24g

1 baked potato
Protein 3g | Carbs 34g | Fat 0g

8 oz water
Protein 0g | Carbs 0g | Fat 0g

Total Calories: 917

10:00 PM:
9 oz filet mignon
Protein 68g | Carbs 0g | Fat 38g

5 oz chicken breasts
Protein 38g | Carbs 2g | Fat 8g

1 baked potato
Protein 3g | Carbs 34g | Fat 0g

1 serving of french fries (134g)
Protein 4g | Carbs 43g | Fat 12g

8 oz pink lemonade
Protein 0g | Carbs 25g | Fat 0g

Total Calories: 1414

12:00 AM:
2 scoops CellMass
Protein 0g | Carbs 14g | Fat 0g

Total Calories: 60

1:30 AM:
4 scoops SYNTHA-6 with 18oz of water
Protein 88g | Carbs 56g | Fat 24g

Total Calories: 800

Training
Day 1: Quads/Hams/Calves

Exercises:
Barbell Squat
3 sets of 10-15 reps

Hack Squat
3 sets of 15-20 reps

Leg Extensions
3 sets of 15-20 reps

Standing Leg Curl
3 sets of 15-20 reps

Lying Leg Curls
3 sets of 15-20 reps

Seated Leg Curl
3 sets of 15-20 reps

Seated Single Leg Curl
3 sets of 15-20 reps, each legs

Seated Calf Raise
3 sets of 15-20 reps

Day 2: Back/Triceps

Exercises:
Bent Over Barbell Row
3 sets of 10-15 reps

Lying T-Bar Row
3 sets of 15-20 reps

One-Arm Dumbbell Row
3 sets of 15-20 reps

Wide-Grip Lat Pulldown
3 sets of 15-20 reps

Dip Machine
3 sets of 15-20 reps

Standing Dumbbell Triceps Extension
3 sets of 15-20 reps

Lying Triceps Press
3 sets of 15-20 reps

Day 3: Shoulders

Exercises:
Smith Machine Overhead Shoulder Press
3 sets of 10-15 reps

Side Lateral Raise
3 sets of 15-20 reps

Front Dumbbell Raise
3 sets of 15-20 reps

Seated Bent-Over Rear Delt Raise
3 sets

Day 4: Chest/Biceps

Exercises: Barbell Bench Press - Medium Grip
3 sets of 10-20 reps

Barbell Incline Bench Press - Medium Grip
3 sets of 15-20 reps

Decline Barbell Bench Press
3 sets of 15-20 reps

Barbell Curl
3 sets of 15-20 reps

One Arm Dumbbell Preacher Curl
3 sets of 15-20 reps

Hammer Curls
3 sets of 15

Day 5: Quads/Hams/Calves

Exercises:
Barbell Squat
3 sets of 10-15 reps

Hack Squat
3 sets of 15-20 reps

Leg Extensions
3 sets of 15-20 reps

Standing Leg Curl
3 sets of 15-20 reps

Lying Leg Curls
3 sets of 15-20 reps

Seated Leg Curl
3 sets of 15-20 reps

Seated Single Leg Curl
3 sets of 15-20 reps, each legs

Seated Calf Raise
3 sets of 15-20 reps

Day 6: Rest
Day 7: Rest

Supplementation:

Daily:
BSN CellMass
BSN Nitrix
BSN Volumaize
BSN NO Xplode
BSN Syntha-6
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HOW TO GET A SEXY BUTT

2011-07-06T00:06:00.000-07:00

A lot of women are wondering how they can get nice looking glutes (butt). My name is Jamie Wilson and today I will share with you the secrets to a good looking butt.

About me: My name is Jamie Wilson, I am a friend of John Gregory and he asked me If I can write an article here. I have 4 years of experience and I would love to share some of it here.
A lot of women are asking me "how to do I workout for my glutes (my butt)". And I have told a lot of them my secrets. I have shared with them my diet and my workout plan.
Diet
My diet is pretty simple. To have a good looking butt you must eat right so you can lose the extra fat that you have around that area. Now spot reduction is impossible. Exactly why you will have to lose your over all body fat to achieve success.

To do so I am eating only good nutrients. Complex carbohydrates, good fats, lean protein only quality food. You can always go to Google and find foods that are rich of good nutrients, that's how I search for different kinds of foods and dishes.
It works great for me. Remember this, don't use any zero fat diets, zero carb diets. They will only make you gain a lot more fat. I learned this the hard way.

Drinking a lot of water is really important. For people with a lifestyle like me and many others like John MUST drink a good amount of water. Water will help you lose fat, which will help you get a better looking butt.

Workout
I enjoy training my glutes old school by using the three monster exercises. Squats, Deadlifts, and Lunges that are going to shape your glutes in no time.

It's important to know that there different ways to perform those exercises. In fact I don't men will perform them in a way so they will train their glutes. They will perform them in a way that it's going to be nice for them in other words training the legs and lower back.

For women we will have to put our legs wider one from each other so it will look like on the picture. This way you are going to train the glutes like never before.

Conclusion
Fat loss is important to lose over body fat percentage to get a tight butt. For the workout using the three exercises that will help you shape your glutes Squats, Deadlifts, Lunges. If you use the top tricks and tips you are going to get fast results like never before.

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HOW TO GET A SIX PACK - Part 5

2011-07-05T02:23:00.000-07:00

Take a look at Part 4

I would like to share with you a trick that will help you get your six pack in no time. Keep in mind that not a lot of people know about this and you may be the first from your friends.

As we all know there are time when you will have to eat more carbs and times when you will have to eat less carbs. Well lowering down your carb intake at night time will help you lose fat and you will see faster results in your ab area.

Eat Less Carbs At Night Time:

The reason is that at night time your metabolic rate is lower than ever. Meaning that you are not burning a lot of carbs. You are also not in an active mode, which means you are also not burning any calories.

Now this does not mean that you should start working out at night time (that is actually a bad idea). It only means to lower down the carb intake. If you eat 30g of carbs before bed, only the half of it is going to get used by your body. The other half is going to be saved as fat.

So if you are usually eating 30g of carbs, before bed eat only 10g-13g. You have got no idea how much this will help you to lose fat and get abs faster. When I was just starting out as a bodybuilder I did not know about this. After I lowered down the carb intake before bed, I started seeing faster results with my abs. The same happened with my students.

What kind of carbs:

There are two things you must remember about carbs before bed.

They must be complex carbohydrates not simple carbs - You want the carbs to last you the whole night.
NO SUGAR. You must NOT eat anything that has sugar in it. That means no fruits and no sweets. You will have to get your carbs either from vegetables or from whole grained bread.

Honey before bed:

Some people say that eating honey before bed is actually going to help you lose fat and get abs. I have tried it and honestly It did not work. You will even gain more fat instead of losing it. The reason is that it has sugar and a lot of it. This will only slow down your fat loss and will destroy the chances of you getting a six pack.

Conclusion:

If you are trying to get a six pack and trying to lose belly fat eating less carbs at night time will help you out a lot. The only sources of carbs MUST be vegetables and whole grained bread, NO SUGAR BEFORE BED. Follow these steps and you are going to get your six pack faster than ever.

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MUSCLE BUIDLING EXERCISE - Part 3

2011-07-03T23:42:00.000-07:00

Take a look at Part 2
Hello there, today I would like to share with you another bodybuilding exercise that will get your muscles going crazy and make your metabolism fly of the roof. I am talking about Squats.

If you have noticed I have mentioned this exercise quite a lot in my blog. The reason is that it is excellent for muscle building and will give you amazing results.

How to perform squats:The exercise is quite simple to perform as you can see on the picture. There are two ways that you can perform this exercise depending on your goal.

With weights: If you are trying to gain serious muscle and at same time increase your metabolism.
Without weights: If you just looking for another exercise in your HIIT workout (cardio)

Remember: If you are using weights, don't add to much, I don't want you guys to grow up with serious problems in the lower back and in the legs.

Why Squats:It is a shame that there are so many people that are not using this exercise in their workout. They are missing out on serious muscle gains and fat loss. There are three reasons why you should ad squats to your workout plan.

1. You will increase your metabolism: This means that you are going to be burning fat HOURS after the workout. And if the workout was really good it can go up to 24 hours. That means that you are going to lose fat for a full day without doing anything.

2. You will increase the flow of growth hormone: This will happen because you are training your lower body. Many people don't know this, but training your lower body will bring you success.

3. You will increase the flow of testosterone: This will happen only if you are training with weights, the reason is that the exercise is really hard when you perform it with weights. Some of my students have the feeling that they are going to faint from exhaustion.

Muscle building trick:There is a trick that will boost your muscle gains like never before. You are going to take a barbell with which you can only perform 10 squats. Instead you are going to make 20 reps with that barbell.

I know this sounds crazy. But you will have to do it if you want more muscle gains. When you are done with the workout and after you have completed 3 sets with the power squats, you are going feel the tension in your legs. Meaning that you have done the best workout that you can for your legs. At that time your testosterone, growth hormone are doubled for hours. At that time you are going to be gaining more muscle than ever.

Remember: I will mention this again. Be careful what you are doing, you don't want back problems.

FATS DON'T MAKE YOU FAT!

2011-07-02T22:00:00.000-07:00

Did you know that 96% of the people in the WORLD believe that fats make you fat? The truth is that they don't, well the good fats don't make you fat. Since there are good fats automatically that means that there are bad fats.

Hey there, today I am going to review to you the secret that is going to boost your weight loss and muscle gains like never before.

Fats:
There are two kinds of fats, good fats, and bad fats. Good fats are monounsaturated fats and polyunsaturated fats. The bad ones are Saturated fats and Trans fat (THE WORST KIND OF FAT).

Good fats: They are the natural fats, the ones that are not man made. They come from seeds, nuts, and oils. Good fats are really healthy and they will help you in many ways. The reason is that they are full with Omega-3 and Omega-6 fatty acids.

Bad Fats: They are animal and man-made fats. They are both really unhealthy. You will find Trans fats in all of the junk foods, same goes for the saturated fats. They increase the chances of you getting problems with your heart. And they will make you really fat. The bad part is that they are both really hard to lose from your body.

FATS DON'T MAKE YOU FAT:
Let me tell you a secret, there are two reasons why you are gaining fat. And they are quite simple to remember:

You are eating bad nutrients: Simple carbs, bad fats, protein. You must be 100% sure that what you are eating has complex carbs, good fats, and lean protein.

Eating too MUCH: Even after you change your diet in a way that you are eating healthy, if you continue stuffing your face you are going to gain fat. The reason is that when you eat too much carbs and if you don't use them all, your body saves it as fuel(fat), so it can use later as energy. The same goes to fats and protein. Body saves them as fat so it can use them later in the future.

FATS FOR FAT LOSS:
Good fats will actually help you lose fat. I know it may sound crazy to use fat to fight the fat, but it is the truth. The reason is that good fats are full with Omega-3 and Omega-6 fatty acids, which are really healthy and will help you burn the fat. The are going to help you increase your metabolism, which as we know leads to fat loss, and they help in so many other ways.

FAT SOURCES:
You are probably saying to your self "OK I know what are good fats and bad fats now, but which are the sources for good fats and bad fats?", not to worry, I am going to answer that.

Good fats: You can find them in nuts, seeds, and oils
Nuts: Peanuts, Almonds, Cashew, Chick peas, Pistachios
Seeds: Sunflower seeds, flax seeds
Oils: Olive oil, Coconut oil, Flax seed Oil

If you start using these foods in your daily life, you are going to boost fat loss and muscle gains. Follow this guide, learn everything, and start using it in your diet. You will start seeing changes faster than you think.

NUMBER ONE REASON YOU ARE FAILING AT BUILDING MUSCLE

2011-07-02T01:45:00.000-07:00

Over training is really common problem that a lot of people are facing. And overstraining is a bad thing, because it lowers down your muscle gains. Now as a bodybuilder I would HATE that to happen to me and I would HATE that to happen to you too.

But you are in luck, in this short article I am going to explain to you what are the reasons for people to overtrain and how can you prevent it from happening.

OVER TRAINING: Over training is common problem to many bodybuilders that have no idea how to fix it. This lowers down you fat loss and your muscle gains. Yes only one misinformation and you will be having twice the trouble.

The reason so many bodybuilders to overtrain is that they have got no idea what so ever what they are doing. They are working out the way they think is right, but actually they are only lying to their self.

Not enough rest: The most common form of overstraining is not enough rest. Now as we all know resting after a workout is really important. That is the time when your muscles rebuild and gather more energy for the next workout. And if you are not giving your muscles enough rest, the only results you are going to see are muscle loss.
There are people that are training the same muscle each day. Those people are NEVER going to gain muscle this way. And if you are doing the same thing STOP NOW! I cannot tell you how much exactly are you suppose to rest, because I have got no idea what workout routine are you doing.
If you are training your whole body, than you must give your self at least 2 days minimum of rest so you can workout twice a week.
But if you are training one muscle group once a week with a hard core workout, it's different. In some cases you will have to give your self up to seven days of recovery time. It depends with what intensity are you training.

Workout to long: Another reasons is that most of you just don't know when to stop. I have seen people train up to 2 hours in the gym. Usually my workout is right about 40-50 minutes. When you go over one hour of working out your cortisol levels are really high.
Cortisol is a stress hormone that burns muscle and keeps fat. Because there is a lot of stress on your muscle your body lets it out while you are working out. Until the one hour of training your levels are ok, but after that they get higher and higher, meaning that you are losing muscle and gaining fat at the same time. Not I don't think that is what you are aiming for.
Keep your workout nice and short and get the maximum from it. There is no point in training with light weights for 2 hours when you can train with heavy weighs for 40 minutes and get better results.

Conclusion: If you follow these steps you are going to get faster than ever results in building muscles. All you have to remember is enough rest and don't over do it.
Thank you for reading this post, please share it spread the word about it.

HOW TO GAIN MUSCLE

2011-06-30T05:11:00.000-07:00

Hello there, I would like to share with you how you can double your muscle gains.

First I would like to thank you for reading this article, I promise you, you will not be sorry!

Why should you believe me? Well if you are new to this blog I want to introduce my self to you. My name is John Gregory, I am a bodybuilder with six years of experience. I have helped many people online and offline, you can be the next one.

OK so lets take a look how you can increase, even double your muscle gains, and become a crazy muscle building machine.

Train your lower body:
A lot of bodybuilders don't know this. Exactly why they fail in muscle building. Remember it, because you will have to know for the rest of your life. If you want to have big muscles you will have to train both your lower body and your upper body.

The reason is that when you train your lower body you increase the flow of the growth hormone, which will help you with muscle gains. Everything in your body is balanced, you cannot build a huge upper body, and have a small lower body, it's impossible.

There is another thing. When you train your lower body with weights you increase also the flow of testosterone, which also increases muscle gains. So you have three things that are going to help you increase your muscles:

1. The rips that you are going to make in your muscle tissue from the workout
2. The growth hormone thanks to the lower body workout
3. The testosterone thanks to the lower body workout.

Train your back:
This is also important if you want big muscles. To have strong abs you need a strong lower back. To have a strong chest you need a strong medium back. To have strong arms you need a strong upper back. It's all connected as you can see.

There you go a fast guide to faster muscles. Now if you use it keep in mind that it will 100% boost your muscle building. But don't forget that your nutrition is also really important. If you want to learn about nutrition go ahead and read more articles at this blog, you will understand everything.

Please share this article if you want to help more people. And this way you are also helping me out a lot.

HOW TO GET A SIX PACK - Part 4

2011-06-29T04:11:00.000-07:00

If you haven't checked out Part 3, than click here.

Is this familiar to you "I have low fat levels, but still no abs". If so you are in luck, today I will explain to you what is the reason for this to happen.

About me: If you are new to the blog I want to introduce my self. Hello there, my name is John Gregory, the creator of The Bodybuilding Blog. I am a bodybuilder with six years of experience. I have helped many people online and offline, you can be the next.

The reason:
First I want you to know that visible abs come when your body fat levels are low to 7% - 8%, be sure to check exactly how much fat you have. You can do this in a lot of ways, check Google for more information.

Now if your body fat is 7 or 8 percent, there is something wrong, but not with you, with what you are doing. And of course there is an easy to explain reason for that to happen.
The reason is that you have got NO idea what you are doing. Yes, that is the reason. You are doing what you think is right, not what is proven to be right. To change that, you can always start reading this blog, and learn a lot about bodybuilding.

There are three explanations to this problem:
1. You are a hard gainer, a skinny person. You have problems gaining fat or muscle.
2. You have over-trained your abs and destroyed the muscle tissue
3. You have never trained your abs

NUMBER ONE:
If you are a hard gainer, that means that you have serious problems gaining muscle or fat. That is how you got the abs. But the problem is that you don't have strong ripped abs. The only way to get them is by changing your nutrition (your diet) plans and start working out.
Doing some of the ab workouts is good. But adding to them exercises like Deadlifts or Squats is a really good idea.

NUMBER TWO:
Over-training a muscle is common, atleast 60% of my students have done it in the past. The reason is that t

hey are training their abs every day, thinkin that they are getting bigger. This way you are only losing muscle tissue, making your abs smaller and smaller. Make sure you give your muscles some time to rest. Lets say train your abs twice a week. Monday and Friday, that is enough.

Remember that you gain muscle while resting not while working out.

NUMBER THREE:
If you have never trained your abs, it's right about time you start. How do you expect to have good looking muscles, if you have never trained them. Start doing some ab workouts as a beginning. I will soon put in this blog an "Exercise" button on the navigation bar, from where you can pick exercises to perform.

Remember guys, training your abs will not get a visible six pack. You will have to follow a good diet which will help you lose fat. Don't forget the reason you don't have abs, you have a layer of fat on top of them. The only way you will get rid of it is by losing body fat. Lower down your body fat levels and you are done. If you still don't have visible abs, start training them.

Thank you very much for reading my article, PLEASE share it, like it. You have no idea how much you are actually helping the Blog this way

HOW TO GET RIPPED

2011-06-28T08:15:00.000-07:00

To be ripped you need two things low body fat percentage and muscle mass. And you can achieve that again by two ways.
1. Bulk Up (gain muscle and some fat) and then lose all of the extra fat that you have gained
2. Lose fat and gain muscle at the same time

There is a small problem with the first option. A lot of bodybuilders lose muscle mass while losing fat, imagine losing all of that hard gained muscle, for only a couple of months.

And there is a small problem with the second option. It's freaking hard to keep your body fat levels as low as possible and at the ame time to gain muscle.

For your luck I am here to help. I am going to write two articles.
One will be about bulking up and losing fat later.
Second will be about losing fat and gaining muscle at the same time.
So stick around for part 2 of this article. Subscribe to the blog so you can know first when is it going to be live.

BULK UP AND LOSE THE FAT LATER:
This is what almost all of the bodybuilders do. But keep in mind that a lot of them fail. A lot of them lose a lot of muscle tissue while performing this, so read carefully this article to know what to do, how to do it, and when to do it.

BULKING UP:
The first step is to bulk up. You will need to know three things about bulking up:
1. Workout really hard
2. Eat
3. Eat some more
While bulking up there is a chance for you to gain some extra fat. But if you are eating clean (complex carbs, lean protein, good fats) the chances are much smaller than the usual. The usual time to start bulking is at winter time. But you can still start whenever you want.

The Workout:
You will have to have a workout plan. When you are bulking up a good workout is training each muscle group from your body once a week. But you will have to put as much as tension on them as possible. This way you make sure you are making big rips in your muscles and that you are going to gain a lot later. Be sure to give your self Saturday and Sunday to rest.
Don't forget, resting is the time when you are building muscle! Try to keep away from lifting heavy objects. Doing cardio only once a week is good, but no more. Keep the calories for your muscles to rebuild.

Nutrition:
When you are bulking up you are going eat a lot. A lot of complex carbs, good fats, and lean protein. Try to stay away from the junk food, to make sure you will not gain a lot of fat.
Eating a lot of complex carbs before your workout is a good idea, this way you are going to have a lot of good energy to stay around, and you will be sure that you will not lose a gram of muscle mass.

Eating simple carbs after the workout will help you re-fill your muscles with glucose in the fastest possible way.
The protein is important for rebuilding muscle. Remember you will have to eat 1g-2g of protein on your body weight in pounds. So if you are 150lbs, you will have to eat 150g or 300g, it depends. If you are a beginner go with the 1g per pound.
Good fats are going to help you keep away the fat, with their Omega-3 and Omega-6 fatty acids.

LOSING THE FAT:
It's time to lose the fat, which means we are going to make some changes to your workout and your nutrition.

The workout:
You can either keep the workout the same way, training one muscle group once a week, or you can start doing full body workouts (training your whole body in one day, repeating it 2 times a weeks).
Add a high intensity cardio in the resting days. This way you are going to burn more fat.

Nutrition:
You will have lower down the amount of everything, just a little bit. Keep the amount of protein 1g per pound. If you are 150lbs take 150g of protein, not lower, because you increase the chances of losing muscle.
If you are taking 40-50g of carbs, start taking 20-30 per meal.
If you are taking 20g of good fats, start taking 10g per meal
If you are taking 2g of protein per pound, start taking 1, not lower!
There you go, a small easy to remember and follow guide to success. Keep around for Part 2, where I will explain how to gain muscle and lose fat at the same time.
Please share the article to help out more people and the blog. And leave a comment sharing some information with the others!