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These are the same training tips and tricks that I used personally to transform my body
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There are three distinct categories of the human body:

The endomorph, characterized by a preponderance of bodyfat.

The mesomorph, marked by a well-developed musculature.

The ectomorph, distinguished by a lack of either much fat or muscle tissue.

Obviously, most people are not going fit exactly in one category or another. We tend to have a combination of the 3 body types. But knowing which of the 3 body types you predominately lean towards can help you structure your workouts and nutrition program to better meet your fitness goals.

Here are some general training and nutrition guidelines to follow for each of the 3 body types…

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Ectomorph

Ectomorphs need to focus their efforts of gaining muscular bodyweight.

Heavy weight training will help ectomorph’s stimulate muscle growth. Slower paced workouts with longer rest periods (i.e. at least 2 minutes between sets) will allow heavier weights to be lifted and thus help stimulate more muscle growth. Ectomorph’s also need to train less frequently in order to give their body plenty of time for growth and recovery. 3 weight training workouts per week would be ideal.

Cardio and other aerobic activities should be kept to a minimum until you are happy with your current bodyweight. This will conserve calories and allow them to be utilized for muscle growth.

Ectomorph’s need to make sure that they consume more calories then they burn off in order to have a caloric surplus from which to grow from. Ideally they should not go any longer then 2 hours without eating something. Each meal should contain protein and starchy carbohydrates. While the diet should be focused around natural unprocessed foods, some higher fat foods like peanut butter, red meat, whole eggs, and full fat dairy products can be added to the diet to help increase the caloric intake.

Ectomorph’s have really fast metabolisms so the risk of gaining bodyfat is low. And even if they do gain some bodyfat during the mass building phase, they will easily be able to get rid of it once they return to a lower calorie diet.

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Endomorph

An Endomorph’s biggest problem is losing bodyfat and keeping it off.

Weight training will help endomorph’s develop a better muscle to fat ratio in their body and therefore speed up their metabolism. Ideally endomorph’s should train at a fast training pace (very little rest between sets and exercises) to help burn up more calories during their workouts.

A minimum of 30 minutes of daily cardio, preferably done first thing in the morning before eating, will help burn up stored bodyfat and help increase the metabolism. Moderate intensity activities like brisk walking, bike riding, and cardio machines at the gym are ideal.

Endomorph’s need to eat less then maintenance calories in order to burn up stored bodyfat for energy. 5-6 small meals spaced out every few hours during the day. These meals should be based around lean protein and green veggies. The only time starchy carbohydrates should be consumed is immediately after exercise. At these times the body is primarily concerned with replacing muscle glycogen and the carbohydrates will be unlikely to get stored as bodyfat after exercise. Obviously, sweets, junk foods, and heavily processed foods should be eliminated from your diet, except for an occasional treat once or twice per week.

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Mesomorph

Mesomorph’s tend to be in the middle of the road as far as muscle mass and bodyfat. They generally have a naturally fit body, but to maintain it or improve it they need to exercise and diet correctly. Most successful bodybuilders have this body type.

Weight training can be done more often and for longer sessions then would be good for an ectomorph, but mesomorph’s still need to be careful not to overdo it. Depending on the individuals fitness goal, a mesomorph could focus on the guidelines suggested for an ectomorph and gear their training towards gaining muscular bulk. Or they could focus more alone the guidelines outlined for the endomorph and gear their training towards fat loss and getting ripped.

A lot of mesomorph’s like to cycle their training by bulking up and gaining muscle mass during the fall and winter months. And then switch to training for fat loss during the spring and summer months, in order to have a lean fit looking physique for the summer.

Eventually ectomorph’s and endomorph’s can take on a similar training cycle pattern as their physiques get more developed and they begin to take on some of the characteristics of the mesomorph. But they will still have a tendency to need more work on their trouble areas (i.e. gaining size for ectomorphs and losing fat for endomorph’s).

When a mesomorph is happy with their muscle size and leanness they can simply train to maintain it by sticking to a good healthy diet and performing moderate cardiovascular exercise several times per week to keep the bodyfat in check.

==============

Conclusion

When you know what body type you have and then train and eat properly for your body type, you will make much better progress with your workouts.

Your goal should be to look as close as possible to a mesomorph. With the correct exercise and diet this is an attainable goal. And while some people may have to work harder then others to either gain muscle or lose bodyfat, progress is possible regardless of genetics. And very often people with a stronger work ethic and more determination will be able to overcome their limitations and surpass those with better genetics.

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Do you want to get on the FAST Track for packing on lean muscle mass and blasting away that stubborn bodyfat?

Well if so I’ve got good news…

Just head on over to my brand new website:

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Because right now I’m in the process of setting up my “Inner Circle” Coaching Club Members with their very own Fast Track Programs.

You see rather then just making up generic “one size fits all” workout and diet plans. I’m going to use the actual members from the “Inner Circle” to create step-by-step training,
nutrition, and supplementation programs for:

So if you would like to be apart of this, just sign up for the “Inner Circle” Coaching Club and then go in on the forum and send me your stats.

I’ll need to know…
- Your age, height, weight, and bodyfat percentage.
- How long you’ve been working out.
- What your diet been like up until now.

And be honest, if you’ve been “On and Off” in the gym, or if you never really paid attention to your eating, then say so… (I won’t get mad, I promise )

After all we’re only human and the goal of the “Inner Circle” Coaching Club is not to be perfect, but to make progress. And being totally up front and admitting where you are right now is the first step to getting to where you want to go.

So again, just go to:
www.TotalFitnessBodybuilding.com <<--Click Here

Sign up and post your info in the Muscle Building Fast Track forum and I’ll chat with you there.

The thing I really like about Pull Down Cable Crunches is that they hit the abs from a unique angle. They are one of the few ab exercises that allow you to train your mid-section from the standing position.

The key to getting the most out of this move is to do multiple sets to really fatigue the abs. Start off with moderate weights and shoot for 4 sets of 15 reps. But as you get stronger you can increase the weight and perform even higher sets if you like.

Just watch the video clip below to see this exercise in action!

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This is a complete DVD program plus printable diet and workout “cheat sheets”. Just print them off, stick’em on your fridge, and follow it. It’s really as easy as that, no thinking required!

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According to Wikipedia they define Overtraining as:

Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

And just like a lot of the valuable stuff you’ll find on Wikipedia, that definition of overtraining is pretty dam accurate in my opinion.

The big problem I find with most of my coaching students and website followers is they pretty much “know” what overtraining is, but they can’t really tell if they are overtraining in their own workouts or not.

The root of all this confusion comes from the fact that what is overtraining for one person, is not necessarily going to be overtraining for another person. We all have different levels of fitness, different levels of work capacity, and different recovery rates. Not only that, but all of these factors will change within the individual as they get more experienced with their workouts and get in better physical shape.

A common e-mail that I get at least a dozen times a day is one of my followers will send me a copy of their workout routine that they are following and then ask me:
“Am I Overtraining or Is My Routine Ok?”

And you know what I CAN’T accurately answer that question. Anything I say will only be an educated guess. Only YOU can truly tell if you are overtraining or not by monitoring your progress (or hiring a coach who is going to monitor your progress for you).

But I’ll give you some guidelines here within this article that you can use to help monitor your progress. This will allow you to decide for yourself if you are overtraining and if you should make changes to your workout routine, or if you can keep on doing what you are doing.

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1. Strength Gains
Are you making strength gains with your workouts? You should strive to constantly improve your strength on a regular basis by either getting an extra rep on your sets, or adding an extra 5 pounds to the bar.

This is what we refer to as “progressive overload”. Now obviously it’s not alway going to happen each and every workout, but you should be seeing some noticeable progress in your strength as the weeks go by, especially if you have been tracking your workouts in a log book.

For your major lifts like bench presses, squats, deadlifts, rows, leg presses, etc. it should be fairly easy to make 5 pound jumps in weight on a regular basis. For the smaller isolation type of exercises like bicep curls, lateral raises, flyes, etc. the gains will come slower. After all there is a BIG difference between adding 5 pounds to a 200 pound squat compared to adding 5 pounds to a 20 pound dumbbell curl.

So right now do a quick self evaluation…
Have you been making steady strength gains over the past several weeks? Have you been able to set some new personal records with your major compound lifts? If so then chances are you are NOT overtraining.

However, if you have been lifting the same weights for months on end, or even worse you had to reduce some of your poundages on certain lifts, then you may very well be overtraining.

Gaining strength is one of the most easy to measure signs of progress with your workouts. And if you are not moving forwards, then you are moving backwards, it’s as simple as that.

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2. Changes In Bodyweight
Another measurable way to monitor your progress is by keeping track of your bodyweight. Any unexplained changes in your bodyweight could be a sign of overtraining.

For example, if you are currently training to gain muscular size and bulk and you are hitting the gym hard and consistently. But you find that your weight is actually going down, when it should be going up, then you may very well be overtraining.

On the other side of the coin, if you are training for fat loss and you are following a very strict diet, doing regular cardio, and hitting the gym consistently. But you are still not losing any weight, or worse you are even gaining weight. Then this maybe a sign that you are overtraining.

You see your body has to be coaxed into making progress, you can’t force it. When you try to force your body to change it sometimes backfires and does the opposite of what you want. And one of the ways it does this is through unexpected weight changes.

A prime example of this is with a lot of overweight people who try and diet themselves skinny. Have you ever known someone who went on a borderline starvation diet or maybe even cut back to eating just one meal a day in effort to lose weight?

What usually happens is that their body basically says “F-ck You” and it ends up clinging to all the stored bodyfat for fuel, while burning up precious lean muscle tissue in effort to slow their metabolism down. It does the exact opposite of what the dieter is trying to accomplish. In fact they may actually gain fat in this calorie deprived state.

Some words of advice that you should follow when trying to change your body, be that gaining muscle or losing fat, is that most people “over estimate” how hard improving their physique will be… But they “under estimate” how long it will take…

Bottom line, you don’t have to force yourself, torture yourself, or any such thing. You just have to be consistent with the basics over the long term in order to get the results you want.

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3. Energy & Motivation
The first 2 guidelines are concrete and measurable. Meaning they are actual numbers that anyone can monitor and instantly see if there is any change or not. But this 3rd guideline is more subjective and you have to be extra cautious when monitoring subjective things because human error and inexperience can really screw things up.

If you have been training hard and consistent for weeks or months on end and then all of a sudden you find that your strength, energy, and motivation for your workouts start to drop then this is very likely a sign of overtraining and it’s your body’s way of telling you that you need a rest.

But the problem here comes with less experienced fitness enthusiasts who often times mistake lack of motivation from plain old laziness as “overtraining” and then they may end up backing off with their training, when in fact they need to do the exact opposite and kick themselves in the butt and push it even harder.

For beginner and intermediate level bodybuilders it’s best to focus primarily on the concrete and measurable guidelines to determine if you are on the right track with your workouts and avoiding overtraining. But as you get more advanced in your training and you get in tune with your body, how you “feel” will be more accurate.

=======================

A prime example of this occurred within my own training just recently…
During my contest prep for my last bodybuilding competition my daily routine consisted of approx. 2 hours of cardio, weight training workouts, as well as posing practice all while following a carbohydrate and calorie restricted diet.

Now a mild form of overtraining is actually quite normal for competitive bodybuilders in their pre-contest phase, especially when their main concern is pushing the limits with burning off as much bodyfat as possible.

But eventually things can take it’s toll. So occasionally when I’m feeling physically and mentally run down, even during contest prep, I purposely take a couple days off from training entirely…

No Cardio. No Weight Training. No Posing.
And I purposely eat more food as well to help fill out my liver glycogen stores and aid with my recovery.

After just 2 days of this I feel like a new man, I’ll literally gain about 5 pounds (mostly from the extra carbs and water weight) but I’ll be physically and mentally stronger and ready to kick it back into high gear and push it hard again.

Having this sense and knowing when to push it hard, and when to back it off is critical as you get more advanced. It will help keep you on the edge with your workouts and moving yourself in the right direction towards your bodybuilding and fitness goals.

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If you’d like to learn more about how you can push your training to the limit, while avoiding the negative pitfalls of overtraining. Be sure to check out my “Hardcore Muscle Building DVD”. This killer weight training muscle building workout program will show you how to push your muscle gains to the limit by training your body past the point of muscular failure. But at the same time, it will allow for adequate recovery time between training sessions to maximize your growth and strength gains. You can check it out for yourself right now at: http://www.LeeHayward.com/dvd

Did you know that nearly ALL commercial shampoos contain the female hormone “estrogen” in them?

It’s True!

Even worse, since these are chemical forms of estrogen, your body has a hard time getting rid of them.

If you’re a man over 30 you may have already started seeing the signs of low test such as:

* Decreased libido

* Less energy and mental focus

So here’s what I want you to do right now…

Go to your shower and grab your shampoo NOW!
(yes, if you’re at home, do it right now so you don’t forget)

Look on the ingredients label for anything that ends with “-paraben” (such as methylparabens, butylparabens, etc.)

If you see any parabens in your shampoo, then you must know that it’s wreaking havoc with your hormones!

Throw it out!

There are other toxic estrogenic ingredients to look out for as well and you can find them here:

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…and take back the master controls on your mojo!

==========================

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Burger and fries, fish and chips, etc. French Fries are the staple side dish at the greasy spoon diner and fast food joints.

Now the way most places cook them they are deep fried, loaded with fat, and not very healthy. But I’ve got a nice tasty alternative to French Fries that are not only Low In Fat, but they are also Low In Carbs as well!

Just check out the video below for all the details…

Here’s the Low Carb / Low Fat French Fries cooking instructions…

This is a very simple low carb / low fat alternative to french fries and they taste delicious. All you need is some Turnip Sticks (aka: rutabaga).

Now if your local grocery store doesn’t sell these already cut up, you can use a whole turnip and cut them up yourself into chips or wedges.

1) Simply spray the a baking sheet with some PAM and spread the turnip fries out on the baking sheet. I like to cover the sheet with tin foil first to make clean up easier.

2) Add seasoning and spices to taste, and bake them for about 20 minutes at 400 degrees. The actual cooking time will vary depending on how thick the fries are cut.

3) Turn the fries over after 10 minutes in order to evenly cook both sides.

That’s it, tasty low fat, low carb french fries!

To give you an idea of the nutritional difference:
- Potatoes have 5.5 grams of carbs per ounce.
- Turnips only have 1.8 grams of carbs per ounce.

So you are only getting 1/3 of the carbs compared to making home made fries with potatoes. And because we are baking them, not frying them they are virtually fat free. All you are getting is the trace amounts of fat from the PAM spray.

Give this recipe a try, I’m sure you’ll enjoy these as a nice side dish to go along with any meal.

The Bodybuilder’s Cookbook! And if you want a No-Brainer Bodybuilding Nutrition Program that you can follow that not only fuels your body with the Perfect Ratios of protein, carbs, and healthy fats… But also Tastes Delicious and is FUN and Enjoyable to eat then you need to check out: www.AnabolicCooking.net

My good friend and fellow bodybuilding competitor Dave “The Muscle Cook” Ruel is the author of the Internet’s Best Selling Bodybuilding Cookbook – Anabolic Cooking!

The entire system has been recently updated & revised for 2012. And the best part is that for this week only Dave is slashing the price and you can pick up the Brand New 2012 Edition of Anabolic Cooking at a HUGE 50% Discount off the regular price!

Anabolic Cooking will turn you into the “Super Cook” that you never thought you could be…

Whether your goal is to build lean muscle mass, lose stubborn bodyfat, stay fit, perform better or simply improve your overall health, this cookbook is a “Must-Have” in your kitchen!

www.AnabolicCooking.net <<-- Click Here & Save 50% This Week Only!

P.S.
This is by far the best bodybuilding cooking system that
I’ve seen to help you reach your muscle-building goals.
I’ve been using these recipies for over 2 years now.
You will learn every aspect of cooking & nutrition
for building a lean muscular physique!

www.AnabolicCooking.net <<--Download Your Copy

This “Secret” can mean the difference between struggling in the gym with nothing to show for your efforts. Or making consistent muscle gains week after week.

It’s what separates an OK bodybuilder from a GREAT bodybuilder.

And NO, I’m NOT talking about steroids or supplements…

The REAL Secret To Your Muscle-Building Success is the Food You Eat!

Hands down nutrition is one of the most critical aspects to any bodybuilding routine. Once you get to the point where you are going to the gym and working out regularly. The thing that’s going to make or break your success is your nutrition program.

You can be consistent with your workouts, but if you don’t fuel your body properly you will NOT get optimal results. It’s as simple as that.

Everyday I get e-mails and comments from my followers saying things like:

——————————
“Lee, I can’t gain any muscle. I’ve been working out for
a couple years. This is the routine I’m following:
Day 1 Chest, Day 2 Back, Day 3 Legs, Etc…
Can you help me? Please tell me what I’m doing wrong?”
——————————

In 99% of these cases the root cause of their lack of results is NOT from lack of effort in the gym, but from having a poor nutrition program.

Very often when I follow up with these guys and ask what their diet is like I’ll get an answer like this:

“I eat right…”
Or
“I eat a lot…”

What the heck does that mean?
Can you decipher how many calories, protein, carbs, fat, and micronutrients are in “Eating A Lot”? (I sure can’t…)

Most guys who struggle to make gains in the gym are just ‘winging it’ with their diets. The extent of their nutrition program is when their belly growls they eat something.

Your Body NEEDS Premium Fuel For Optimal Performance…

You can compare your body to an engine… For example, if you had a high performance sports car would you fill it up with low octane gas and cheap low-grade oil? Of course not. You would only use premium gas and high grade oil in the car or else it wouldn’t get optimal performance. You should treat your body the same way and only fuel it with quality nutrition.

Another example, lets say you had a million-dollar race horse. Would you go out and feed that race horse; pizza, ice cream, chips, cookies, and french fries and then expect it to run at it’s best?

Probably not…

I mean with that kind of money on the line you would do everything you possibly can to optimize it’s performance by feeding it properly.

Your body needs that same kind of respect as well when it comes to nutrition in order to function at it’s best.

So the take home message here is if you want to maximize your muscle gains and lose excess bodyfat you need to take your nutrition program seriously.

The Bodybuilder’s Cookbook! And if you want a No-Brainer Bodybuilding Nutrition Program that you can follow that not only fuels your body with the Perfect Ratios of protein, carbs, and healthy fats… But also Tastes Delicious and is FUN and Enjoyable to eat then you need to check out: www.AnabolicCooking.net

My good friend and fellow bodybuilding competitor Dave “The Muscle Cook” Ruel is the author of the Internet’s Best Selling Bodybuilding Cookbook – Anabolic Cooking!

The entire system has been recently updated & revised for 2012. And the best part is that for this week only Dave is slashing the price and you can pick up the Brand New 2012 Edition of Anabolic Cooking at a HUGE 50% Discount off the regular price!

Anabolic Cooking will turn you into the “Super Cook” that you never thought you could be…

Whether your goal is to build lean muscle mass, lose stubborn bodyfat, stay fit, perform better or simply improve your overall health, this cookbook is a “Must-Have” in your kitchen!

www.AnabolicCooking.net <<-- Click Here & Save 50% This Week Only!

P.S.
This is by far the best bodybuilding cooking system that
I’ve seen to help you reach your muscle-building goals.
I’ve been using these recipies for over 2 years now.
You will learn every aspect of cooking & nutrition
for building a lean muscular physique!

www.AnabolicCooking.net <<--Download Your Copy

Guest Post By: Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids? Well, this red shade is not only pretty to look at, but it can help you burn more fat and increase your athletic endurance – added benefits we’re all looking for.

This pigment responsible for giving krill oil its unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it has also has been demonstrated to have a laundry list of pharmacological effects including as an antioxidant, anti-cancer, anti-diabetic, and anti-inflammatory agent. But, what we’re going to focus on here is fat loss and endurance.

Sources of Astaxanthin…

Astaxanthin is a colorful antioxidant that occurs naturally in a few different foods – mainly of marine sources. It’s the primary reason some fish and seafood are colored red; the pink flesh of salmon is a perfect example. However, you have to be careful. Many farmed fish are given a synthetic version of astaxanthin in their diet, or their flesh is dyed with it before being sold in the market because astaxanthin is lacking in farmed fish feed. In the wild, salmon and other fish get astaxanthin naturally from the microalgae they eat. In fact, microalgae is the greatest naturally-occurring source of astaxanthin; shrimp, krill, and salmon are red from eating it.

Another place to get astaxanthin in human diets is from bright yellow egg yolks, but again, this usually comes from a synthetic form of astaxanthin fed to chickens. Organic chickens are fed natural compounds containing astaxanthin, so that’s your best bet. Most red, yellow, and orange fruits and vegetables are colored due to other natural carotenoids, like beta-carotene. The best way for humans to get astaxanthin naturally is to eat a diet of wild salmon, trout, seafood, and organic chicken eggs, and take supplements rich in astaxanthin, like krill oil.

Krill oil is made from a species of krill called Euphausia superba, a tiny shrimp-like crustaceans that are approximately 1 to 6 centimeters long. Three of the most important nutrients in krill oil are: (1) omega-3 fatty acids similar to those of fish oil, (2) omega-3 fatty acids attached (conjugated) to phospholipids, mainly phosphatidylcholine (alternatively referred to as marine lecithin) and (3) astaxanthin, an antioxidant. Krill oil comes from the Antarctic, or colder areas of our ocean, but it is now harvested for feed for fish farms. Commercial fishing of krill occurs primarily in the Southern Ocean and the northern Pacific Ocean along the coasts of Canada and Japan. A small percentage is harvested for human consumption. Whales eat them by the ton, and they also make up a part of the diet of humans, mainly the Japanese and Russians. Click Here for more info & to order Krill Oil Supplements online.

Fat Loss, Endurance and You…

A group of Japanese researchers recently demonstrated that mice given astaxanthin in several different doses, along with a high-fat diet, had significantly lower body weight and body fat levels compared to mice fed a high-fat diet of the same calorie level. Astaxanthin also reduced liver weight, liver triglyceride content, and blood cholesterol and triglyceride levels. What this means is that when added to a high-fat, high-calorie diet, astaxanthin prevented mice from becoming overweight with a fatty liver and high blood fat levels. The way astaxanthin did this was not by reducing the digestion of absorption of dietary fat, but instead by increasing the usage of fat as an energy source. This was supported by a decrease in the respiratory exchange ratio (RER), which indicates that fat was used for fuel, instead of carbohydrates.

In another Japanese study, mice were given astaxanthin along with a daily exercise routine (and if you’ve never seen mice run on a treadmill, you’re really missing out). They were divided into four groups: sedentary, sedentary plus with astaxanthin, running exercise, and exercise plus astaxanthin. After four weeks the animals in the exercise groups were placed on a treadmill to test a range of physical parameters. Similar to the study above, astaxanthin increased fat usage during exercise and accelerated the normal decrease in body fat that occurs with regular exercise. It did this by increasing the movement of fats into the mitochondria for energy production via enhanced carnitine palmitoyltransferase I (CPT I) activity (a transport protein for fat located on the cell membrane). What this means is that astaxanthin supplementation spared muscle glycogen (a normal fuel source for exercise) and used fat stores instead.

Finally, mice given astaxanthin in doses of either 1.2, 6, or 30 mg/kg body weight for 5 weeks, along with regular swimming exercise, were shown to have a significant increase in exercise time to exhaustion (meaning they swam longer) than mice given a placebo. Blood lactate levels (a marker of exercise fatigue) were lower in the animals given astaxanthin, while blood non-esterified fatty acid and glucose levels were higher (indicating that astaxanthin spared blood energy sources). Overall, astaxanthin improved swimming endurance when given for only a short period of time.

What Dose is Needed for Humans?

Many people criticize animal research as being irrelevant to humans, but that’s not entirely correct. True, we’re a different species, but our enzymes, muscle function, and metabolisms are scarily similar. Plus, there are only so many humans you can poke holes in before someone starts to get suspicious. But I digress…

The doses used in these animal studies can be converted to human doses. All of the studies above used the same astaxanthin doses. At the lowest level of 1.2 mg/kg for mice, this translates to a dose of 0.1 grams (100 mg) for humans. At the minimum, humans can still take a dose of 0.012 grams (12 mg) of astaxanthin from all dietary sources and see results over no astaxanthin at all, because research with humans have shown this dose to be effective for reducing blood triglyceride levels, and increasing healthy blood HDL cholesterol levels. Further, doses have been suggested to accumulate over time, since it is fat soluble, so lower doses would act as higher doses with longer durations of supplementation.

Astounding Astaxanthin…

Overall, based on current research, astaxanthin holds promise as a fat-burning, exercise-enhancing, health-improving dietary nutrient. Further research will confirm this. We’ve also covered the EASIEST AND SIMPLEST way to not miss out by using a quality Krill Oil chocked full of astaxanthin like EFA Icon. This, in addition to eating a diet rich in red-colored seafood like salmon and shrimp, may increase the tools to keep your body lean, fit, and free of disease. And, in this age of chronic diseases and foods full of high-calorie anti-nutrients, we need all the tools we can get.

Get The Shocking Truth About The FISH OIL You Are Taking Now! WARNING: Do NOT Take Any Fish Oil Until You Read This… Click Here For More Info…

Here we are at the start of a brand new year, and the gym is going to be packed with people who are all committed to whipping their lazy butts into shape in a hurry.

You’ll hear them say things like:
“I’m going to lose this flab and muscle up”
“I’m going to workout everyday”
“I’m going to cut out all the junk food”
“This year I’m going to get ripped & jacked!”

Now while I appreciate their enthusiasm and desire to get in shape, it’s generally short lived. And you can see literally see the same pattern with every new year…

–>> In January the gym will be packed full.

–>> By February a lot of the new members will start to drop off.

–>> When you get into March & April the gym will be back to the same old regulars.

Do you know the main reason why so many people quit working out?
…They start off doing Too Much, Too Soon!

More is NOT always better…

When starting any new workout routine you are better off pacing yourself, starting off conservative, and focus on building up your work capacity gradually overtime. By taking things at a manageable pace and making slow steady improvements with progressive overload you’ll be able to stick to your program over the long term and actually make some solid progress.

After all, it probably took you months (or years) to get “Out Of Shape”. So don’t try to reverse everything in a couple weeks.

Rather then trying to go about transforming your physique and starting a brand new workout & diet program on your own, why not take the “Short Cut” and learn from someone who has been there before and who has already done what you want to do?

By having an experienced bodybuilding coach in your corner, you can save yourself from making a lot of trial and error mistakes. A good coach can set you up with a realistic muscle building & fat loss program, one that’s designed for your current fitness level and your body type.

Very often when an inexperienced person tries to set up their own muscle building & fat loss program they’ll either do too much too soon, or sometimes they won’t do enough, and very often they’ll just end up making a lot of rookie mistakes (especially with their with diets) that slow their progress.

So if you are interested in starting 2012 on the right track and following a proven training and nutrition system that will help you pack on pure fat free muscle mass, then you’ll want to check out the 21-Day Fast Mass Building Program. This is the Most Advanced Cycle Diet & Training Program that I’ve ever created.

This program will show you exactly how to…

• Gain up to 5, 10 and even 15 lbs of LEAN MUSCLE (a.k.a. fat free mass) to shape & sculpt your body.
  
• The secret mechanism bodybuilders have been hiding from you for DECADES. It’s how they get learner and more muscular every single year. And this has absolutely nothing to do with drugs or supplements.
  
• How to “Bulk Up” and “Cut Down” at the SAME TIME without the unhealthy and unnecessary fat gain. This is the program you need if your goal is to muscle up while trimming off that excess holiday blubber.
  
• How to guarantee 2012 becomes your breakthrough year. Get ready to shock your friends and family when you take your shirt off and reveal your new ripped physique!

And these aren’t just some hyped up over inflated claims.

In fact during the past year, over 6,000 regular guys have already put the 21-Day Fast Mass Building Program to the test, boasting their fastest muscle gains ever!

And unlike most workout programs that you’ll see online, this one has individual customization already built into the program. There are specific workout programs that you can follow based on the type of body you’d like to build:

–>> The Fitness Model Physique Workout
–>> The Muscle Model Physique Workout
–>> The Hardcore Bodybuilder Physique Workout

In addition to that, the nutrition program is designed with specific Cycle Diet Eating Plans that are customized for your individual body type.

Ectomorph Cycle Diet:
(The naturally skinny body type that needs to gain muscular bodyweight).

Endomorph Cycle Diet:
(The naturally overweight body type that needs to lose bodyfat, while increasing muscle mass).

Mesomorph Cycle Diet:
(The middle of the road body type that needs to gain muscle, while avoiding excess fat gain).

Simply put:
If you are ready to take action and finally get the fastest and leanest muscular gains of your life…
Then this program is meant for YOU.

And the best part…
For this week only you can pick up your very own copy of the 21-Day Fast Mass Building program for A HUGE 50% DISCOUNT off the regular price.

Just click on the link below to check it out for yourself and make 2012 the year
that you get in YOUR BEST SHAPE EVER!

Click Here To Download Your Copy Now…

Last night during my LIVE Total Fitness Bodybuilding Talk Show several of the participants asked me if I would be having a “Black Friday Sale” on my bodybuilding & fitness programs. And quite honestly I wasn’t planning on doing anything special, simply because I have been so busy with preparing and coaching people for our recent bodybuilding competition this past weekend. That I never really had time to organize anything.

But the folks who were on the LIVE Chat persisted and suggested certain programs that they would like to order if I would mark them down for a “Black Friday Muscle Sale!”

Bottom Line, they twisted my arm and here is a quick last minute discount of some of my more popular Muscle Building & Fat Loss programs.

I’m going to keep these programs on sale until Mid-Night Sunday Nov. 27 to be totally fair to everyone and give you a chance to pick up some good deals…
Enjoy The Savings!

Blast Your Biceps:3 Phase Mass Building Arm Specialization Training System. This program will help you to not only build bigger more muscular arms, but also get bigger and stronger all over in record time. Regular Price: $39.95 Black Friday Price: $19.95 (HUGE 50% Discount!)

Blast Your Bench:Hardcore Bench Press Specialization Training System that will help you build a thick muscular chest while adding as much as 51 pounds to your max bench press! This program also includes extra bonus routines: “Blast Your Squat”, “Blast Your Deadlift”, and “Blast Your Bench For REPS”. Regular Price: $47 Black Friday Price: $27 (HUGE $20 Discount!)

21-Day Fast Mass Building:Discover How You Can Use The Anabolic Amplifier Effect To Gain As Much As 5… 10… 15… & Even 20 Pounds Of PURE Muscular Bodyweight In Just 21 Days With The Fastest & Easiest Cycling Program Ever Created! And the best part is that you can repeat this 21-Day Cycle program as often as you need in order to reach your muscle building goals! Regular Price: $97 Black Friday Price: $39.95 (HUGE 60% Discount!)

Progressive Pull Up Program:“How To Master The Pull Up & Build A Massive Muscular Back!” If you struggle with performing pull ups and chin ups then you need this program NOW! Because Lee Hayward is going to take you through a complete graduated pull up video training system. Regular Price: $19.95 Black Friday Price: $9.95 (HUGE 50% Discount!)

Extreme Fat Loss Program:“How To Get Ripped To The Bone Shredded In Record Time.” Are you confused with fat loss nutrition? Have you ever wondered what to eat, how much to eat, when to eat, what foods are good, what foods should you avoid, etc…? Well I’m going to put an end to your fat loss confusion right here and right now with a simple easy to follow meal-by-meal Extreme Fat Loss program. Regular Price: $29.95 Black Friday Price: $19.95 (HUGE 30% Discount!)

This is going to be my 13th bodybuilding competition… Lucky Number 13 LOL

Things are going pretty good, I’m pleased with my progress thus far. Over the past few months I’ve dropped over 20 pounds of bodyfat while actually gaining some lean mass.

Below are some pictures that I took tonight during my posing practice…

The full album is posted on my Facebook page at:
Total Fitness Bodybuilding Facebook Fan Page.

=======================================

If you’d like to learn some advanced training & diet tips for maximum fat loss, then I highly recommend you check out my Extreme Fat Loss DVD program.

This covers in detail the exact Fat Loss Diet and Training Cycle that I’m personally using RIGHT NOW to get ripped for my up coming bodybuilding competition.

One the DVD I break down exactly what you need to do on a daily basis with regards to your diet, supplements, and your workouts to quickly lose that stubborn bodyfat and get a lean, tight, athletic physique.

To get more information just click on the link below:

Click Here For More Info…

Vince Gironda – The Legend & Myth

He was known as the Iron Guru and a lot of today’s effective training methods have developed from the basis of what Vince was teaching his muscle building students over 60 years ago!

In fact, Vince even coached the great Arnold Swarchenegger back when he first came to America in the 1960′s. Vince’s teachings helps mold the physique for the world’s most famous bodybuilder ever!

The knowledge, depth, and complexity of Vince Gironda can be seen in all his works. Vince’s Gym in Studio City California was the first Mecca of bodybuilding. Established back in the 1940’s. There have been more bodybuilding champs and movie stars trained under Vince Gironda’s watchful eye than any other gym in the world.

Vince’s Gym in Studio City, California.

Unfortunately, Vince passed away in 1997 just shy of his 80th birthday. To say he was ahead of his time is an understatement. His love and passion for exercise and nutrition was overwhelming. But thankfully you can still get access to all of his unique and effective bodybuilding tips, tricks, and methods in the book “Vince Gironda – Legend & Myth” which is available at: www.VinceGirondaProgram.com

Click Here for more info…

In fact this is the book that I’m currently reading and I’ve literally been face and eyes into it, I just can’t put it down because I’ve been enjoying it so much!

And this blog post is going to basically be a quick summary of some of the insights that I’ve picked up so far from reading this 334 page piece of bodybuilding history!

First off, I must tell you that this book is NOT just another “workout program”…
Let’s face it, they can get pretty boring… But rather this is like an education to the way bodybuilding was back in Golden Era of bodybuilding… The “Pumping Iron” Days… And how the champs of yesterday trained and ate to build their classic physiques!

The Classic “Old-School” Bodybuilder Physiques!

His secret was in the combination of proper exercises, strict diet, and the strict adherence to exercise form. He used to say that the more you know about training, the less complicated the equipment you need. And the more you know about nutrition, the faster your results will be.

Now while Vince had some very unique methods with training and nutrition, he knew there were exceptions to everything and said that:

“Rules are made to be challenged, questioned, changed or completely broken.
There is no absolute right way, or wrong way, to workout.”

He expressed what he felt and showed things his way, but he was also open to alternatives for anything that didn’t work well for a particular individual.

Vince was the first guy to advocate that your bodybuilding success is 80% nutrition.
Now whether or not you actually agree with the number, you can’t argue with the fact that what you eat, when you eat it, and what supplements you take and when you take them is much more important than most bodybuilders could possibly imagine.

Vince had some very unorthodox eating strategies that he followed and taught to his students;

Do NOT combine carbohydrates with protein in the same meal:
Proper protein digestion requires a higher level of an acidic base in the stomach. Where as proper starchy carbohydrate digestion requires an alkaline medium. If you consume both together you’ll only get partial digestion and the residue will result in severe discomfort, gas, bloating, heartburn, and hyperacidity… Not to mention the dreaded bodybuilder farts LOL…
This is covered in much more detail on Page 54 of the Vince Gironda Program.

Vince was often asked about gaining weight and he would reply with a question of his own:

“Do you want increased body weight, or is it an increase in muscle size you are after?”

Of course the response would usually be “size”.

Vince claimed that muscle size is desirable, but not simply adding body weight, which will only smooth out your definition and increase the size of your waist and hips while causing a loss of symmetry.

The Steak and Eggs Diet:
Vince believed this was the best way to build quality muscle mass while stripping away excess fat from the body. He reported personally achieving his all time best shape of his life by following this diet… The specifics of his exact diet plan are outlined on Page 16 of the book.

Now of course in some cases guys actually did need to “Gain Weight” to fill out their frames. Especially guys with a naturally lean and slim ectomorph body type. In these situations Vince would often recommend the…

The European Weight Gaining Trick:
Vince claimed this special mix was a proven and tested way to gain weight and he stated that he had students of his who gained as much as 40 pounds by having this simple “in between meal” drink… Details on Page 58.

And speaking of different body types. Vince had a unique, but very realistic view on the subject of genetics and muscle building. He used to say that:

“Champions are born, NOT made.”

Now I realize that comment is going to ruffle some feathers, but if you really look at it from a big picture you’ll see that it’s actually very true.

Most people who take up bodybuilding could no more be a Mr. Olympia than they could be a professional basketball player, which requires another type of genetic extreme altogether. But does this mean all your training is hopeless???

Not at all, for the truth is: You can probably develop a body that appeals to more people and is more esthetically pleasing than that of most professional bodybuilders of today…

Don’t Do Sit Ups!
Another thing that really stood out was Vince’s stance on abdominal training…
He advocated minimal abdominal work. Vince did NOT do endless sets of ab work like a lot of people do. In his mind excessive ab training thickened the waist and actually slowed your gains. He believed in training the abs just like any other muscle group and to get a ripped 6 pack you focused on your diet and doing faster more intense training sessions.

Some other unique training theories that Vince Gironda had…

To increase a muscle’s size you must increase the intensity of work done within a given period of time. This means minimum rest between sets and pushing yourself hard during your workouts. A prime example of this principle can be seen when you compare sprinters and marathon runners. Even though the marathon runner is doing a greater volume of work, the sprinter is doing more work per unit of time thus builds more muscle.

Training To Failure VS. 60% – 80%…
Vince recommended training with weights that are in the range of 60% to 80% of your maximum for sets of 8 reps. He advocated shortening up the rest periods between sets before increasing the weights to get more concentrated work volume done per unit of time. In his opinion speeding up your workout is your best form of progressive resistance.

Vince Hated Doing Squats…
Another thing that really got my attention was that Vince absolutely hated doing regular back squats the way most bodybuilders and powerlifters do them. He believed that they over developed the hips and glutes and ruined your symmetry. And I can see his point of view on this. However, he was a huge fan of doing unique front squat variations and “sissy squats” to develop well balanced and proportional legs…

This is pretty deep stuff isn’t it?
And it’s just the tip of the ice burg… The book “Vince Gironda – Legend & Myth”
is jam packed with 334 pages of absolutely inspirational and fascinating info for any bodybuilding fan.

It’s one of those books that you can just get lost in…
Once you start reading, you won’t want to put it down, it’s that good!

And right now you can pick up a copy of this for yourself for a huge 50% discount over at:

www.VinceGirondaProgram.com

Click Here To Get Your Copy Now…

However, the problem with this is that there is so much conflicting crap out there these days that it can be mind boggling!

That’s why I put together this video clip to show you how you can simplify your nutrition and maximize your muscle gains.

Just click PLAY to watch the video below:

Skip La Cour: The Author Of Simple Bodybuilding Nutrition

Skip La Cour is a expert at getting people in the best shape of their lives through following simple, but proven methods for building muscle and burning fat.

He is one of the most successful Natural Bodybuilder’s of all time. He has won 15 bodybuilding competitions in his career. Including the National Drug Free Championships 6 times. At the peak of his competitive bodybuilding reign, he was the most recognized drug-free bodybuilder on the planet.

Skip has recently compiled his all time best bodybuilding nutrition tips & tricks into his brand new program: “Simple Bodybuilding Nutrition” which you can download right on his website www.SimpleBodybuildingNutrition.net

So if you are looking for a way to simplify your nutrition and maximize your results, just check out Skip’s Simple Bodybuilding Nutrition
System at: www.SimpleBodybuildingNutrition.net

This is a guest article by: Skip La Cour
Author of Simple Bodybuilding Nutrition

The organizing principles of good nutrition that will take this area of your bodybuilding and training efforts to the next level!

1. Place A High Priority On Eating:
You must place a very high priority on the way you eat if you want to take your physique to the next level. The way you eat is far more important than the way you train. You’re in the gym for about an hour a day. It’s what you do during those other 23 hours of the day that are going to make the biggest impact on your progress.

2. Burn More Calories:
You must burn more calories than you eat if you want to lose body fat. It doesn’t matter if almost all of the food you eat is good, healthy food, you must burn more than you eat or you’ll get fat.

3. Don’t Look For The “Perfect” Diet:
Stop looking for the “perfect” diet. Nothing worth having in life comes without some sacrifice. Eating the way you must to build the body you want will be no exception. In the long run, it’s the challenges that we face that makes what we have rewarding. How enjoyable would life be if everything was easy? When you start adhering to a particular eating regimen, anticipate the discipline, sacrifice, and discomfort that comes with the pursuit of any worthwhile goal.

4. Keep It Simple:
Keep your diet simple. That way, you’ll give yourself a better chance to follow through and ultimately achieve successful results. If you must make your diet more complex,
do so on the weekends only.

5. Eat Smaller, More Frequent Meals:
Eat smaller, more frequent and well-balanced meals spaced evenly throughout the day. Your body will use the nutrients in your food more efficiently. You’ll build more muscle and prevent body fat this way.

6. Eat Pre-Workout:
If you want to make sure you preserve as much muscle mass as possible, you should start eating a small protein-based meal with high-gylcemic carbohydrates before every one of your weight training and cardiovascular training sessions.

7. Set A Time Limit:
Set a time limit for your workout. Your weight training sessions should last no longer than one hour. More isn’t better—not when it comes to bodybuilding and training.

8. Eat The Right Carbs:
Carbohydrates serve as an essential part in the muscle-building process. Instead of trying to eliminate carbohydrates altogether, you should make sure you are eating the right types of carbohydrates at the right times of day. High-glycemic carbohydrates (potatoes, simple sugars are best before and after your workouts; low-glycemic carbohydrates like vegetables are great throughout the rest of the day.

9. Be Patient:
If you are not getting the results you want with your diet, you’ll need to raise your standards. You either need to do a “little more of this” or a “little less of that.” You may also need to make these changes for a longer period of time.

10: Accept All Responsibility:
Don’t blame your diet when you aren’t getting the results you want. Take 100 percent responsibility for your success and failure. Just about any eating program can be effective—if you follow through on a consistent basis. If you aren’t getting the results you want, assume that the problem is in your approach.

About The Author:
Skip La Cour is a expert at getting people in the best shape of their lives through following simple, but proven methods for building muscle and burning fat.

He is one of the most successful Natural Bodybuilder’s of all time. He has won 15 bodybuilding competitions in his career. Including the National Drug Free Championships 6 times. At the peak of his competitive bodybuilding reign, he was the most recognized drug-free bodybuilder on the planet.

Skip has recently compiled his all time best bodybuilding nutrition tips & tricks into his brand new program: “Simple Bodybuilding Nutrition” which you can download right on his website www.SimpleBodybuildingNutrition.net

So if you are looking for a way to simplify your nutrition and maximize your results, just check out Skip’s Simple Bodybuilding Nutrition
System at: www.SimpleBodybuildingNutrition.net

Since that time I have had the opportunity to train, coach, and get real world feedback from hundreds of people in person, and literally tens of thousands of people online via my websites.

Bottom line…
I’ve been around this sport long enough to know what works and what’s a complete crock of Bull-Sh!t.

For over a decade now my main mission in life has been to tell the truth about bodybuilding & fitness and to help my online followers, people like YOU, get in their best shape ever!

And I’m here to tell you that the NUMBER #1 thing that is going to make the biggest difference in your overall bodybuilding & fitness success is your Nutrition Program.

Now obviously you need to workout consistently, that’s a given. You can’t be like the wannabe’s out there who keep making up excuses about how they are “Too Busy” to workout, and that once they have more time they are “Going To Get Back At It…”

This whole working out “On & Off Again” (like so many people do) is a complete waste of time. It’s literally taking 1 step forward and then 1 step back. You can do that from daylight til dark and at the end of the day what did you accomplish… Sweet F_All… You are still at square one with nothing to show for your efforts.

But once you are past that initial novice phase and working out is now a part of your daily lifestyle. The single biggest factor that’s going to make or break your success and separate the men from the boys is the fuel you put inside your body.

You see there are countless people out there who hit the gym regularly and train hard. But they spend most of their time stuck in a rut going nowhere in terms of building a leaner more muscular physique because they fill their body’s with low quality “junk-food”.Not only that, but a lot of guys will piss their gains away by hitting the night clubs on the weekends, getting sh!t faced drunk, and then following it up by eating pizza afterwards. I mean it doesn’t take a rocket scientist to figure out that’s a recipe for disaster!

Don’t Piss Your Gains Away Like This Guy…

So if you are really serious at all about gaining lean muscle and getting the body you’ve always desired, then you need to nail down a solid Bodybuilding Nutrition Program.

Now the problem with this is that there is so much conflicting crap out there these days that it can be mind boggling…

If you are confused when it comes to proper bodybuilding nutrition… I can’t blame you!
(high carb, low carb, high fat, low fat, high protein, vegetarian, fasting, cheating, & you name it.)

But there is a light at the end of the tunnel…
You see one of My Original Bodybuilding Mentors and 6 time national drug free champion,
Skip La Cour, has just released a complete Bodybuilding Nutrition System
that I want you to check out for yourself at:

www.SimpleBodybuildingNutrition.net <

Skip Who…?Just in case you don’t know who Skip La Cour is, I’ll share a little bit of info about him… He’s one of the most successful Natural Bodybuilder’s of all time. And I’ve been a huge fan of his and have been following along with Skip’s programs since I started bodybuilding 20 years ago! He has won 15 bodybuilding competitions in his career. At the peak of his competitive bodybuilding reign, he was the most recognized drug-free bodybuilder on the planet. Back in the 1990′s it was hard to pick up a muscle magazine and NOT see Skip in there somewhere. And when I first seen his physique I knew then and there that was the type of body I wanted to build… Big, Strong, Lean, & NATURAL!

In fact, over the years I’ve bought up pretty much everyone of Skip’s e-books, I own several of his DVD programs, and I even have a framed autographed photo that Skip sent me a few years ago!

I have to admit that I’ve based a lot of my own training around the stuff that I’ve learned from following his programs. And the thing I like the most about this guy is that he “Walks The Talk”.

There’s NO BS with Skip. Not only does he look the part, but he’s proven that he knows his sh!t by winning at the highest level of Natural Bodybuilding Competition… That says a lot about a person!

Anyway, the reason I’m telling you all this is because I have personally studied Skip La Cour’s Bodybuilding Nutrition System and I’ve incorporated it as the foundation to my own eating plan. And I really think you can benefit from this program as well.

www.SimpleBodybuildingNutrition.net <

But here’s the best part…
You see Skip has just revised his complete nutrition system and made it even easier to understand and follow. So if you pick up a copy of this program right now you’ll be getting the latest in Real World Nutrition Advice that will help you pack on pounds of ripped rock solid muscle while stripping away that soft ugly belly fat.

Here’s everything you’re going to get:

• Skip’s Bodybuilding Nutrition Book
  – 103 pages of simple and to the point eating strategies to help you reach your goals. 
• Skip’s Eight Week Mass Food Journal
  – Printable pages to track your food intake and meal planning.
• The Secrets To Getting Lean & Shredded Audio MP3
• Done For You Meal Plans & Food Exchange Lists
• The Top 10 Secrets of Best Bodybuilders Book
• The Disarming of the Alpha Male Book
• Skip’s Exclusive Guide To Supplements
• and more…
• Again, you can get all the details and download your copy at the link below:

  www.SimpleBodybuildingNutrition.net <

  

And when you ask what kinds of cardio they are doing, more often then not you’ll hear the usual… treadmill, stationary bike, stepper, elliptical, etc… All done while in a stuffy old cardio room staring at the wall or if you are “really lucky” you maybe able to watch a television that’s on mute while doing your cardio.It’s no wonder people complain that doing cardio is boring, especially if that’s what they are doing for their cardio workouts! Blah…

In my case, I only use indoor machine cardio as a last resort when the weather outside is absolutely shitty (i.e. pouring down rain, freezing cold, snow storm, etc.)

But for the most part my cardio workouts are done outside in the fresh air and I really enjoy them and actually look forward to doing them!

To give you an example, just watch the quick video below to see a Fun Cardio Workout that I did yesterday…

Want to burn off that stubborn bodyfat and get ripped abs as quickly as humanly possible? Well this Killer Fat-Loss Circuit Training Routine is a great place to start.

Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It’s challenging but very effective!

It’s also one of the core components of my extremely powerful “Metabolic Surge – Rapid Fat Loss” program.

Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.

If you’re familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.

The proper combination of the two styles (weights AND cardio) into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located in fairly close proximity to each other.

Rather than resting in between sets, do some moderate intensity cardio to keep your heart rate up and maximize fat burning!

This type of training is harder to do in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly how to get around it.

How The Training Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

- Your rest period for weights will be your cardio and your rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during the workout.

- It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).

- It saves time – you get both your weights and cardio in the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.

How To Do It:

Step 1 – Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell exercises. You won’t have to wait in line to use any weight machines that way.

If you don’t have access to convenient cardio machines, you’re going to have to go low-tech. You’ll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you’re not close to anyone if you choose this). These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

Step 2 – Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you’ll be working with before you start into it though. Don’t tire yourself out, just get a light sweat going.

Step 3 – Start with 30 – 40 seconds of moderate intensity cardio.

This could be setting a stair machine to a level that is not easy but is not so challenging that you’re going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

Many cardio machines have a “rest period” feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

Many machines also have a feature that runs through a series of time periods. I’ve found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40 second time period making it perfect for judging your cardio periods.

Step 4 – Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don’t push yourself to muscular failure as you would in your regular training. Due to the high training volume we’ll be doing in this program, pushing to failure on every set will compromise muscle recovery.

Also, be very sure to use proper form and tempo when lifting the weights. Don’t rush your weight sets – perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we’re looking for here.

Step 5 – Go right back to the cardio.

Get back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 – Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you’ll be burning calories via cardio and weights AND you’ll be working your muscles with intense, heavy weight training as well.

It’s tough training but very effective!

Notes:
- As you improve your cardio ability, you can choose to increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

- This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. Any more than that and you will be breaking yourself down too much. It’s an extremely demanding form of training as you’ll be working every major energy system in your body. You will also find it will crank your metabolism up pretty seriously!

If you are interested in getting a complete fat loss training system, you can order the
“Metabolic Surge – Rapid Fat Loss” program.

Metabolic Surge Rapid Fat Loss Program

However, the real kicker that can make or break your chances of having ripped 6-pack abs is losing the excess bodyfat that’s covering your abs. You can have very well developed abdominal muscles, but if those abs are covered in a layer of bodyfat you’ll never see them. So losing bodyfat is half the battle when it comes to getting your 6-pack.

Now I can help you with the training portion towards getting ripped abs with my killer 100 Rep Ab Workout Routine that’s shown below…

But to really strip away that layer of stubborn bodyfat, I highly recommend you pick up a copy of my good friend Joel Marion’s Xtreme Fat Loss Diet. Joel is former Body For Life Grand Champion, he’s a best selling author, and fat loss expert. So needless to say he knows his stuff.

And right now you can get his entire 25 Day Rapid Fat Loss BLUEPRINT with his new Xtreme Fat Loss Diet 2.0. Program at:

http://www.XtremeFatLossProgram.com

This cutting edge program is based on Real SCIENCE of how your body and metabolism work to burn bodyfat. This isn’t just some “Eat Right & Exercise” fat loss 101 BS. It’s based on advanced fat burning strategies that you can stack together to achieve a synergistic fat loss effect.

In fact, some of Joel’s coaching students have lost over 20 pounds with just 1 round of the 25-Day Extreme Fat Loss Program. You can see their real world case studies at:

http://www.XtremeFatLossProgram.com

Right now Joel is having a special promotion where you can save $30 off the price of the entire 9 part Xtreme Fat Loss Program. So if you’re looking for a fast and reliable solution to getting ripped 6-pack abs, and you’d like to save some money in the process, you should pick up a copy of this program today!

Click Here To Download Your Copy!

==========

P.S.
If you order the Xtreme Fat Loss Program via this special promotion. I’ll send you an extra bonus of my own.

You’ll get a complete copy of the pre-contest diet-plan that both myself and my girlfriend Patricia follow to get ripped to the bone shredded for bodybuilding competitions!

This would be a great complement to the 25 Day Xtreme FatLoss Program. You could even start the pre-contest diet-plan on day 26 to help take your physique to the next level of rock hard conditioning.

All you have to do is place your Xtreme FatLoss order, forward me a copy of your clickbank receipt via e-mail to: lee@leehayward.com and I’ll send you my pre-contest diet-plan.

Let’s face it when you are lean it’s a lot more fun to hit the beach, pool party, or what ever and feel confident with how your body looks. Rather than feeling self conscious about having that extra roll of pudge around the middle.

Now if one of your fitness goals is to get visible abs this summer, I’ve got a killer “short-cut” to getting ripped that I want to share with you…

You see fatloss is normally a slow tedious process. However, there are some advanced tricks that you can implement into your routine to speed up the process, if you are not afraid of a little hard work.

Competitive bodybuilders and fitness competitors use these advanced strategies when they are in the final weeks before a competition when they need to go from lean to shredded ASAP.

Well, the good news is that my friend and fellow fitness coach Joel Marion has put together a complete step-by-step 25 Day Xtreme FatLoss System.

This is a hardcore 5 day cutting cycle that you follow for 5 continuous cycles back to back. And the results people have been getting are off the charts!

Some folks have even lost as much as 25 lbs. in just 25 days!
(And that’s the God’s honest truth, I’m not BSing you.)

Just check out the website below to see some of the real world case studies from Joel’s clients.

http://www.XtremeFatLossProgram.com

And the best part…
You can follow this EXACT fatloss system yourself risk-free.

Just head on over to the website, place your order and download your copy of the 9 part Xtreme FatLoss System. Give it a try for 25 days and see for yourself just how fast you can get cut if you take the “short-cut”!

Now there is one very important thing I need to clarify…
Even though this program works FAST, it’s not a walk in the park. You are going to have to buckle down and give it 100% for 25 days straight. If you can’t commit 25 days to following the program, than This Program Is NOT FOR YOU.

But if you can commit to it, you’ll be rewarded with the fastest fatloss you’ve ever experienced in your life!

Just click on the link below to get your copy, and for the next 72 hours you can save a cool $30 bucks off the retail price of the program.

http://www.XtremeFatLossProgram.com

all the best,
Lee Hayward
(Your Muscle Building Coach)

==========================

P.S.

If you order the Xtreme Fat Loss Program via this special 72 hour promotion. I’ll send you an extra bonus of my own.

You’ll get a complete copy of the pre-contest diet-plan that both myself and my girlfriend Patricia follow to get ripped to the bone shredded for bodybuilding competitions!

This would be a great complement to the 25 Day Xtreme FatLoss Program. You could even start the pre-contest diet-plan on day 26 to help take your physique to the next level of rock hard conditioning.

All you have to do is place your Xtreme FatLoss order, forward me a copy of your clickbank receipt via e-mail to: lee@leehayward.com and I’ll send you my pre-contest diet-plan.

http://www.XtremeFatLossProgram.com

“Lee, How Do I Stick To My Workout & Nutrition Routine When I’m Traveling?”

And the simple answer is… YOU DON’T !

WTF???
“Lee, are you saying that I should quit working out and eat whatever want when I’m traveling?”

NO, I’m not saying you should quit, but I am saying that most likely you won’t be able to stick to your “Current Routine” of diet and exercise. You have to learn how to be flexible in your approach when you are outside your normal environment.

Working Out When Traveling…

When you are away from home you won’t be able to workout at your regular gym, so chances are your workouts are going to vary some what. For example, you may not have the same equipment to train with, so you probably won’t be able to follow your exact routine or program as you do when you are home.

And if you are working out at a hotel gym you are going to be very limited in what you can do as most hotel gyms suck, but they are better than not working out at all.

What I do in these cases is simply do circuit routines. One day I’ll do an upper body circuit routine using what ever equipment is available. For example, I may do a chest exercise, back exercise, shoulder exercise, bicep exercise, and tricep exercise… Then repeat the circuit 3-4 times.

The next day I may do a lower body circuit routine, usually some form of squats, lunges, along with what ever leg machines they have available at the gym I’m working out at. And again I’ll do 3-4 sets of each exercise in a circuit fashion.

When I’m on the road I don’t really care if I’m using free weights, machines, cables, or even bodyweight exercises. All that matters is that I’m working the muscles.

I tend to move fast between exercises and get a good pump and sweat worked up. At the very least it will be enough to maintain your current level of fitness, and you may in fact stimulate some new growth by doing this because it will be totally new training stimulus compared to what you are used to doing.

Eating When Traveling…

When it comes to eating while traveling, you are definitely going to be outside your home base. You’re going to be eating in restaurants for a lot of your meals. However, with a little common sense you can still stick to a sound nutrition plan.

Practically every single restaurant these days serves fresh garden salads. Simply by starting each meal with a large salad will go a long way towards helping you eat right. You could even order a grilled chicken breast and have it chopped up into your salad for some extra lean protein.

Then when it comes to the main course, opt for your food to be baked, broiled, or grilled instead of fried. Have a baked potato instead of the home fries. Skip the deserts, or if you are craving something sweet, opt for some fresh fruit.

Little things like this all add up and can keep you on the right track to building a lean ripped physique, even when you are away from home. So keep these tips in mind the next time you are away from home.

Also be sure to watch your e-mail inbox for tomorrow, because I’m going to be sharing some advanced strategies to help you get that lean ripped look that we all want… So stay tuned for that!

P.S.
If you are not already on my Bodybuilding Tips e-Mail Newsletter. Than just fill out the form that’s at the top of this page and I’ll keep you up to date with all my latest muscle building and fat loss tips!

When it comes to fat loss, most people “Over Estimate” how hard it will be, yet they “Under Estimate” how long it will take…

If one of your fitness goals is to lose that gut and get visible six-pack abs for the New Year…

You need to start taking action NOW!

But one of the biggest problems that people have when it comes to fat loss is they find it difficult to stay motivated and keep consistent with their program. For the most part it’s not “lack of knowledge” that holds people back from fat loss success.

After all, practically everyone knows what they “NEED To Do” in order to lose fat
(at least enough to get started)…

We all know we need to exercise, we know we need to drink plenty of water, we know we need to avoid processed junk food, and all that basic stuff…

But as basic and simple as this is, most people still don’t do it… Why?

The reason is lack of motivation and momentum…
The hardest step to anything is the first step. Once you get the ball rolling it’s actually quite easy to keep it rolling and build on the momentum.

So how do you start building some serious fat loss momentum and take steps towards getting that ripped “six-pack” ?

Simple, you need to prioritize your first meal of the day. If you get your day started off right by having a healthy nutritious meal, it’s easier to keep that momentum going for the rest of the day.

Start Your Day With A…

When you have a healthy breakfast and then follow it up with several healthy meals in a row, it will fuel your body and motivate you to get to the gym and train hard. And after a good day of healthy eating and exercise you’ll also want to get to bed at a decent hour so you can get up and do it again the next day.

But it all starts with the First Meal of the day. If you screw this up and skip breakfast or hit the drive through window for some processed “junk food”, you are going to feel like crap. If you feel like crap it’s easier to blow off the day as a write off and say to yourself:

–>> “I’ll get back on track tomorrow…”

If you mess up a couple days in a row, then you’ll probably end up blowing off the whole week and say to yourself:

–>> “I’ll start back on my diet on Monday…”

This is the trap that many people fall into. Momentum works both ways, if you get the ball rolling in the right direction towards healthy eating and regular exercise you can keep it going. But on the other side of the coin, if you get off track it’s very easy to justify bad decisions and build momentum doing all the wrong things.

So my #1 Fat Loss Tip to help get you on the right track towards getting ripped “Six-Pack” abs is to make sure to start everyday off with a healthy high protein breakfast. This will fire up your metabolism and get the ball rolling for a successful day of diet and exercise.

And if you are looking for a delicious meal idea for a healthy high protein breakfast, why not give the following recipe a try tomorrow morning…

Delicious & Healthy Breakfast Meal
High Protein Low Carb Banana Pancakes!

If you’d like to get more healthy and delicious muscle building and fat burning recipes be sure to pick up a copy of Dave Ruel’s Anabolic Cooking Cookbook. This is THE Bodybuilder’s Cookbook with over 200 killer recipes that are healthy, high in protein, delicious, and easy to make at the same time. Again, just click on the link below to get your very own copy… Over 200 ‘Anabolicious’ recipes designed to help you pack on lean muscle mass and burn off bodyfat. Click Here For More Info –>>

]]> http://leehayward.com/blog/fat-loss-tips-for-six-pack-abs/feed/ 16 http://leehayward.com/blog/burn-the-fat-keep-the-muscle/ http://leehayward.com/blog/burn-the-fat-keep-the-muscle/#comments Mon, 25 Apr 2011 19:17:01 +0000 leehayward http://leehayward.com/blog/?p=3969 Spring has sprung and summer is just around the corner. This is the time of year when a lot of folks like to kick their workouts into high gear and trim off some of that excess blubber that may have snunk up on you over the winter.

One of the most effective ways to blast away that stubborn bodyfat is to increase your cardio. The combination of hardcore weight training workouts supplemented with regular cardio is a proven fat burning combo. Practically every bodybuilder and fitness competitor has used this combo to get ripped to the bone shredded time and time again.

Now when it comes to doing cardio there are endless debates over how to go about it…
(i.e. High Intensity, Intervals, Low Intensity, Long Duration, etc.)
But you know what? They all work as long as you do it consistently.

I personally mix and vary my cardio all the time. Variety is the spice of life and I don’t like to get stuck in a boring rut of having to do the same things over and over again.

If I’m full of energy I’ll go all out with a high intensity cardio workout. One of my personal favorites is hitting the trails on my mountain bike and cranking it out. This is high intensity cardio at it’s best because my legs will be burning and my heart rate will be racing.

However, if I’m feeling a bit beat down from my training and just need some active recovery type of cardio. I’ll simply take my dog and go for a brisk walk outside. And if the weather outside isn’t suitable for cardio, I’ll go to the gym and use the cardio machines there. It really doesn’t matter what you do for cardio, as long as you Do It!

Another hot controversial topic that you’ll hear fitness gurus debating over is:
“When Is The Best Time To Do Cardio?”

And for all practical purposes; any cardio, done at anytime, is better than no cardio at all.

However, there has been some research that has shown that you’ll get the best bang for your buck when it comes to fat loss if you do your cardio first thing in the morning before eating, and again right after your weight training workouts. The reason being is that your body is pretty much running on empty at these times, your glycogen levels are low so you’ll be able to tap into burning stored bodyfat more readily for fuel.

Now while cardio at these times may be good for burning fat at a faster rate, it can also burn up precious lean muscle tissue as well. And as a hard training bodybuilder this is something you definitely DON’T Want!

So how do we… Burn The Fat AND Keep The Muscle? Simple, before each of your cardio workouts just pop some Branched Chain Amino Acid capsules. What this will do is provide your muscles with rapidly digestible amino acids that will help maintain your lean muscle mass and keep your body from going catabolic. But they will not hinder the fat loss benefits of doing fasted state cardio, or cardio right after your weight training workouts. I personally take BCAA’s before my weight training AND cardio workouts to help combat the catabolic effects of training. You only need to take them on your workout days. But it’s something that you’ll notice the benefits from rather quickly. Within a week of regularly taking amino acids you’ll find that recovery from your workouts is quicker and you won’t feel as beat down or experience as much muscle soreness either. BCAA’s are a “must have” supplement for more advanced fitness enthusiasts who are looking for every natural edge possible to maximize their lean muscle gains.

Click Here For More Info

=======================================

If you’d like to get more advanced training tips for maximum fat loss, then I highly recommend you check out my Extreme Fat Loss DVD program.

This covers in detail the exact Fat Loss Diet and Training Cycle that I personally use to get ripped to the bone shredded for bodybuilding competitions.

One the DVD I break down exactly what you need to do on a daily basis with regards to your diet, supplements, and your workouts to quickly lose that stubborn bodyfat and get a lean, tight, athletic physique.

To get more information just click on the link below:

Click Here For More Info…

]]> http://leehayward.com/blog/burn-the-fat-keep-the-muscle/feed/ 19 http://leehayward.com/blog/7-killer-cooking-tricks-to-help-you-burn-fat-faster/ http://leehayward.com/blog/7-killer-cooking-tricks-to-help-you-burn-fat-faster/#comments Tue, 22 Mar 2011 16:53:55 +0000 leehayward http://leehayward.com/blog/?p=3521 If you’ve got a mouth and a stomach, you probably love to eat. Heck, we all do! It’s one of life’s
pleasures. That’s why losing weight is so tough. We’re face to face with a primal urge and we’re
trying to resist it.

To make things worse, eating and cooking for fat loss isn’t easy. If you follow the typical
mainstream advice, it’s bland and uninspiring and it seems to suck the joy out of life.
No wonder it’s so difficult to lose weight!

Well, I’ve got some good news…

Because my buddy, Dave “The Muscle Cook” Ruel, and his partner in fat loss cooking,
Karine Losier, have teamed up to teach you how to banish your boring diet and
Double Your Fat Loss over traditional eating methods!

7 Quick & Easy Cooking Tricks To Burn Fat Faster <<-- click here

Dave and Karine are GIVING AWAY a very cool report that will teach you
7 quick and easy cooking tricks you can use to banish diet boredom
and burn fat 2x faster than the normal fat loss eating plan.

And the best part of all… It’s all FREE!
Courtesy of my friends Dave and Karine, because they’re cool like that…

Click on the link below to get your FREE 34-page Fat Loss Cooking Report:

7 Quick & Easy Cooking Tricks To Burn Fat Faster <<-- click here

Enjoy!
Lee Hayward
(Your Muscle Building Coach)

P.S.
This report is only be available until Thursday March 24, so be sure to grab it now while you can!

7 Quick & Easy Cooking Tricks To Burn Fat Faster

]]> http://leehayward.com/blog/7-killer-cooking-tricks-to-help-you-burn-fat-faster/feed/ 0 http://leehayward.com/blog/2-killer-tricks-for-building-more-lean-muscle-mass/ http://leehayward.com/blog/2-killer-tricks-for-building-more-lean-muscle-mass/#comments Fri, 11 Feb 2011 00:40:05 +0000 leehayward http://leehayward.com/blog/?p=3277 Question:
What’s the best way to Incinerate “Spongy Fat Weight” & Build Rock Hard Lean Muscle At The Same Time?

Answer:
Watch this brand new video presentation to find out how you can achieve 173% faster results compared to traditional weight training and cardio workouts…

Click Play To Watch The Free Video Presentation.

---

Have you ever wondered why that lean, fat free, “athletic muscle look” only seems to grace the physique of your genetically gifted friend who eats pizza and cupcakes everyday, yet he stills rocks a 6 pack like Vin Diesel?

Have you tried following a 7 gazillion calorie diet while training at Golds Gym for two hours a day only to end up a bigger yet SOFTER version of your original self?

Look, if you’re anything like me there is nothing that you hate more than trying to build muscle or bulk up, only to have to spend the next six months with your butt on a the tiny seat of a stationary bike, pedaling like a hamster to burn off all that “bulking fat”.

Click Here for 2 Killer Tricks that you can start using right now to help pack on Lean Muscle Mass, while trimming off stubborn bodyfat at the SAME TIME…

http://www.LeeHayward.com/go/free-muscle-video.htm

]]> http://leehayward.com/blog/2-killer-tricks-for-building-more-lean-muscle-mass/feed/ 2 http://leehayward.com/blog/eating-out-without-pigging-out/ http://leehayward.com/blog/eating-out-without-pigging-out/#comments Thu, 03 Feb 2011 20:57:53 +0000 leehayward http://leehayward.com/blog/?p=3201 I’m writing to you today from Miami Beach. I’m here with my girlfriend Trish and our friends Dave “The Muscle Cook” Ruel and his girlfriend Karine. We’ve been traveling all over Florida for the past week and a half.

Now while it has been an absolute blast and we’ve had lots of fun, it can be quite challenging trying to stick to a sensible eating plan when you are away from your home base. So in this blog post I’m going to share some eating tips that we’ve been using to help minimize the damage of eating while traveling.

Prepare Your Own Food… (if you can)

If at all possible I’d recommend staying in a hotel that has an efficiency unit (i.e. mini kitchen with fridge, stove, microwave, etc.) This is what we did during the first week of our trip and it allowed up to buy our own food and prepare it the same as if we were home. Plus it saves you a ton of money from having to eat out for every meal.

Staying at a hotel with an efficiency unit makes eating healthy while traveling super easy!

Now obviously staying in an efficiency unit isn’t always possible when traveling. And there will be times when you want to go out to a restaurant and enjoy a good meal. So here are some tips you can use for those situations…

Pig Out In Moderation…

First off, it’s totally cool to “occasionally” let yourself go and literally pig out and and eat whatever you want. Heck I’ll admit that I’ve done it on numerous occasions. I’m not one of those stuck up health gurus who pretends to eat perfect all the time. I love to indulge in a good meal. But the key is to keep those crazy indulgences down to once a week.

Now for those times when you are forced to eat out for several days in a row (as you often are when traveling) you have to use a bit of planning and strategy or else you’ll end up bulking up in all the wrong places

Eat Your Veggies…

One of the things I like to do is start each meal with a large garden salad. This way you get get some fresh veggies in your meal and pre-fill your belly before the main course arrives. (Note: ask for the salad dressing on the side and use it in moderation.) Now I know some of you are probably saying: “But Lee, I don’t like to eat vegetables…” And my response to that is Man Up & Eat Them! One thing you’ll find with eating veggies is that the more you eat them, the more you’ll like them. It just takes a little bit of will power to get the ball rolling. I personally love eating salads and I strive to eat at least 1 garden salad every single day.

Start Your Meal With A Garden Salad

Eat REAL FOOD… Not Processed Crap…

When you order your main course try to order “Real Food” and what I mean by that is food that is as close to it’s natural state as possible. Heavily processed foods and deep fried foods are just stripped of their nutrients and loaded up with empty unhealthy calories.

To give you some ideas of Real Food meals last night I had Asian stir-fried shrimp and vegetables served over rice. The night before I had steak and lobster with steamed asparagus and a baked potato. The night before that I had a grilled grouper sandwich on whole wheat bread. Try your best to order natural foods that are grilled, baked, or stir-fried rather than deep fried. This will go a long way towards keeping your meals healthy and nutritious.

A healthy & Delicious High Protein Meal!

Try to avoid foods that are cooked in thick sauces and gravy as this will sky rocket the fat, sugar, and calorie content of your meal. It’s best to ask for sauces and toppings on the side so you can use them in moderation.

Pack Your Protein Powder & Snacks… Another tip that I like to use when traveling is to make sure to pack your protein powder and a shaker cup. This way you can keep up with a high meal frequency without having to go to a restaurant for every single meal / snack. As I write this I’m sitting in the hotel and I’ve got a 2 pound container of Blue Star Iso-Smooth Whey, a bag of apples, and some a raw almonds sitting on the table in front of me. They make for perfect healthy snacks. You can pack these things with you when you leave or just buy them while you are on the road.

Now I’ll be the first to admit that it is very difficult to eat well when traveling. But following these simple tips here can go a long way in helping you stick to a sensible muscle building diet plan until you get back to your home base.

Learn To Cook Healthy & Delicious Meals…

If you would like to get more killer nutritional tips for cooking and eating to help you with your muscle building and fat loss training goals, than I highly recommend you grab a copy of the Anabolic Cookbook.

This is a must have program for any serious muscle building enthusiast! This program contains over 200 mouth watering Anabolicious recipes that are high in protein, low in fat, and will help you reach your fitness goals while eating delicious food.

If you haven’t already picked up a copy you should do so right now at: http://www.AnabolicCooking.net

Trust me, you’ll be glad you did!

Click Here To Download Your Copy Now!

]]> http://leehayward.com/blog/eating-out-without-pigging-out/feed/ 9 http://leehayward.com/blog/top-3-muscle-building-mistakes/ http://leehayward.com/blog/top-3-muscle-building-mistakes/#comments Mon, 03 Jan 2011 12:20:53 +0000 leehayward http://leehayward.com/blog/?p=2516 21 Day Fast Mass Building Update #3:

Top 3 Muscle Building Mistakes Bodybuilders Make…

By Lee Hayward & Vince Del Monte

Your muscles grow on calories, correct? Of course. We all know you’re not going to pack on serious muscle size without an ideal consumption of muscle-building foods. In fact, without a certain amount of muscle-growing and nutrient dense foods you are at risk for losing the current muscle mass you already have.

This is probably why many newbie bodybuilders fall for the logic behind the “see food diet” that encourages you to eat anything within an arms reach if your goal is to grow big muscles.

I wish it was that simple!

Eating more food than your body requires will certainly make you a bigger person but it does not promise you’ll be a more muscular person! Too often we see young guys with great muscle-building potential ruin their physiques by eating excessive food quantities, even junk food, in the quest for stimulating faster muscle gains. Unfortunately, if you’re a drug-free trainee your body has a limited capacity for growth. Each person can only produce so much muscle tissue based on his or her’s protein intake, genetics, testosterone levels, testosterone to cortisol ratio, insulin sensitivity, muscle fiber breakdown and many other factors. Bottom line: you can’t force your muscles into growth by simply overloading your muscles with more and more calories. Giving your body more than the ideal number of calories only results in your body to gain more body fat, not muscle.

Bulking Up Then Cutting Down: Yes or No?

Let’s first admit that both cases are extreme approaches even though each method is the polar opposite. When you’re bulking your primary goal is to pack on size and mass without too much concern for extra fat gain.

This is a period of time you eat everything within arms reach and some even employ force feeding yourself. You eliminate your cardio and any activity that might stall your weight gain. Your success is dictated by how much the scale goes up, with minimal concern for your appearance.

The rationale is that you’ll be able to diet off the fat later. Your next goal is a cutting phase where the objective is to strip as much fat as possible. This is accomplished by increasing cardio, restricting your calories and introducing more physical activity to accelerate the fat loss process.

Problem #1:
You can’t force your muscles to grow. Muscle growth occurs in spurts.

Bodybuilders will routinely go from heavy “Off-Season” mass building programs, to ultra strict “Pre-Contest” fat loss programs, as well as taking some down time where they settle into more generic maintenance style cruising programs.

You see building muscle happens in spurts. It’s kind of similar to the seasons in nature; you have the planting season of the spring, the growing season of the summer, the harvesting season in the fall, and then some down time over the winter.

Muscle building works along the same lines, it is NOT a non-stop process that just goes on and on forever without interruption. You have to work WITH your body, not against it. If you are stubborn and try to force your body to grow non-stop it will fight back with all the negative training symptoms of plateaus, over training, burnout, and injuries. You may have already experienced some of these things first hand for yourself, or at least know of people who have.

However the 21 Day Fast Mass Building training cycle avoids many of these pitfalls by providing variety and unique muscle stimulation. It also takes advantage of the body’s natural anabolic growth and recovery cycles and uses them to maximize muscle growth.

Problem #2: Simply eating more food won’t always lead to more muscle growth. Instead it’ll add more weight but in the form of body fat. You might be thinking… “So what? I’m going to cut the fat later and it’s only on my body for a few months…” Here’s a brief summary of the health problems you can’t escape from bulking that results in excessive fat:

1. Insulin-resistance.

First things first…
Low insulin resistance is good. Insulin resistance is bad. Low insulin sensitivity is bad. High insulin sensitivity is good.

Those two terms used to confuse the heck out of me! Better insulin sensitivity is also known as nutrient partioning effect which simply refers to forcing the nutrients you consume get shuttled into your muscle cells and not into your fat cells.

Your entire nutrition program and training must be designed around shuttling ingested calories away from fat stores, and direct them into muscle. Makes sense, right?

Let me break it down a tad further:

When you’re in caloric excess, calories can either go into muscle or fat. When dieting, calories can either be pulled out of fat or they can be pulled out of muscle. Someone with good partitioning and a high metabolic rate is easily able to pull and utilize energy from fat, and direct energy into muscle.

TAKE HOME MESSAGE: the key to a clean and healthy bulk is nutrient partitioning, and the lower your bodyfat the better your body becomes at nutrient partioning (see how this all ties together?)

Ever wonder why physique competitors continue to get leaner and more muscular each year while the majority of gym goers pretty much look the same? It’s because every time you compete you lower your percentage body fat and that makes your body better at nutrient partitioning.

Physique competitors become more effective at storing ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (as glycogen) and less effective at storing nutrients as bodyfat.

Here’s a picture of Vince (Far right) from his first fitness show in 2005. Lean and mean – He was 171 pounds and 5% in this picture:

Here is Vince is in 2008 – 3 years later- at around 196 pounds and 6% fat at the same show – FAME World Championships in Toronto. Staying lean helped Vince gain muscle size from show to show.

Having Excess BodyFat Will Decrease Muscle Gains

We now have research to support that it is unquestionably clear that higher fat levels can decrease muscle gain.

Want to see the evidence?

Forbe’s Theory: In 1980′s, Forbe’s showed that there is a logarithmic relation between fat gain and lean body mass gain. He showed that the extent of LBM gain or loss depend on the initial body fat in humans and other species.

Basically, lower your bodyfat, better your muscle gains when you overeat. As you put on more fat, your muscle gains tend to decrease. Lean people show 30-70% of LBM gain and obese people show 30-40% of LBM gain with overeating.

Anecdotal Evidence: There has always been some anecdotal evidence that natural folks tend to gain the most muscle at 10-15% body fat. Beyond 15%, you tend to gain more fat and less muscle.

How and why in the world does this happen?

Insulin Resistance: The decrease in muscle mass with increasing fat can largely be attributed to the insulin resistance in the muscle with increasing fat accumulation. The recent animal study was the first to show that increase fat levels can directly blunt muscle protein synthesis via the insulin pathway. Mice fed a high fat diet and loaded (akin to weight training) for 30 weeks. The mice in high fat group put on 31% more weight than the low fat group. The results showed a significant decrease in the muscle mass and the activation of key members of the muscle growth pathway in the high fat group. (It’s an animal study so take it with a grain of salt).

Next we have…

2. Fat cell hyperplasia.

Another problem with bulking up is fat cell hyperplasia. Here’s what we learned from muscle-building expert, Christian Thibaudeau:

“You can add size or volume to a structure either by making the existing components bigger (hypertrophy) or by increasing the number of components (hyperplasia). This holds true for fat cells.”

Fat cells (adipocytes) are like little bags. The more fat you put in the bags, the bigger they get. However, the bags can only hold so much fat. But lucky for us (or not) our body is a fantastic storage machine built for survival. As a result, it can also increase fat storage by adding more fat cells. The more fat cells you have, the easier it is for your body to store fat. This is where the problem comes in. When overeating for a significant period of time, your body increases its number of fat cells. While you can make the existing fat cells “smaller” by emptying their fat content (fat loss), it’s impossible to remove fat cells without surgery. So your body can add fat cells, but it can’t remove them…

This is a big problem: the more fat cells you have, the easier it is for your body to store fat. So by adding new fat cells to your body you’re actually making it better at gaining body fat as well as worse at losing it! By following an all-out bulking approach, you can stimulate adipocyte hyperplasia, which will make it harder to lose fat and easier to gain it over time.

3: Bulking up can ramp down the power of your thyroid hormone production.

If you know anything about fat loss you know this is not good.

We learned this one from Charles Poliquin too and he was quoted as saying:

“Thyroid production is essential for fat loss. The fatter your abdominal wall becomes, the less conversion there will be of T4 to T3, the metabolically active form of thyroid.”

Here’s what I’ve personally discovered: You can get away with a traditional bulk up/cut down cycle, maybe a few times in your life.

As you train longer and become more experienced, eventually you’ll hit a point that overshooting your goal ripped look before cutting becomes more and more challenging as you get closer to your natural genetic potential.

Let’s say your first bulk was from 150 to 200 and then you cut down. If it was your very first transformation then I’m guessing the majority of that 50 pounds was lean muscle and you only had 10 or so pounds of fat to cut? No problem. Most of your gains are muscle so your thyroid hormone should be charged to the max. The end result is a lean 190 pounds. This situation is very similar to how Vince Del Monte’s first physique transformation went.

Let’s say now you want to go from a lean 190 pounds up to a lean 220 pounds. In order to do this you’ll probably have to bulk to 240 or 250 and then diet back down to end up at a lean 220. It’s going to take longer to cut 20 or 30 pounds of fat instead of cut 10 pounds of fat.

Can you see a problem?

More time cutting results in less time bulking and less time bulking means less overall muscle mass.

Another hidden problem with cutting cycles is that the longer you cut the greater the chances of losing muscle due to the caloric deficit. This is definitely not what you want.

Problem #3:
Bulking can become overwhelming and not practical (for some).

Bulking for four to six months at a time can be an intimidating and daunting goal. Often times, guys can’t commit to the grocery bill, meal prep time, cooking time and constant meal feeding. They begin seeing some decent muscle gains but soon hit a plateau and find the only scale weight that continues to increase is fat.

There is a mental benefit to breaking down your large goals into smaller chunks that can be more appealing and realistic for most people to commit to. With the 21 Day Fast Mass Building System, instead of a 12 week bulking / cutting phase you only have to focus on a 2 week overload phase and a 1 week primer phase with our new method.

Mentally and physically it’s easier to follow a short high energy 21 day program rather than a monotonous 12 week long program. Plus you’ll make faster gains with shorter programs when you’re compliant to the training and diet.

SUMMARY POINTS:

• Don’t get fat. If you’re a competitive bodybuilder than your bodyfat should never go over 10% fat all year round. If you never plan on stepping on stage than your bodyfat should never go over 15% all year round, even during bulking cycles. Anyone can maintain 10% – 15% bodyfat. These are not high standards by any means and I like these numbers because you’re always within a few weeks from being in super lean shape.

• Your body develops muscle in spurts and trying to “force feed” your body into growth will only work for a certain period of time and result in poor health, bad habits, excessive fat and ruin your physique.

• Staying lean will helps you grow muscle better through nutrient partitioning. Packing on fat only makes it harder to lose it later on. Remember, lean people are more efficient at storing their digested food in the muscle (as muscle tissue or glycogen) or in the liver (glycogen), and less efficient at storing them as body fat. In plain english, lean people can eat more food with less chance of getting fat.

• The fatter you get, the more fat cells you accumulate in your body. This makes losing fat harder in the future, and that does not even factor in the less insulin sensitive you become. This is why lean people have an easier time staying lean and why fatter people seem to be up against a losing battle.

• Your muscles do grow on calories but this isn’t rationale to eat junk-food and don’t ever fool yourself into thinking that pizza, chicken wings and donuts will equal the same muscle growth as brown rice, chicken, and fish. It’s true, many times lifters don’t eat enough to promote maximum muscle gains, but allowing your self to get fat is not the plan you should follow. If you’re not growing then most likely you’re not eating enough but never take the easy way out and resort to low-quality junk food.

Questions? Comments?

Leave them below and Vince and I will hook you up with answers.

all the best,
Vince & Lee

]]> http://leehayward.com/blog/top-3-muscle-building-mistakes/feed/ 23 http://leehayward.com/blog/yearlong-workout-cycle/ http://leehayward.com/blog/yearlong-workout-cycle/#comments Thu, 18 Nov 2010 02:18:49 +0000 leehayward http://leehayward.com/blog/?p=2124 Bodybuilding basically comes down to 2 things…
1) Building Muscle Mass
2) Losing Bodyfat

It’s very simple when you think about it, but the problem is how do we go about modifying our training and nutritional programs to achieve these goals.

When ever you focus on gaining muscular mass you need to be in a caloric surplus. After all, you have to EAT BIG in order to GET BIG. But the problem is with all the extra calories we often gain some excess bodyfat in addition to the muscle gains.

Then on the other side of the coin, when ever you focus on fat loss you have to be in a caloric deficit. And with the strict dieting you run the risk of losing muscle in addition to losing bodyfat.

This is a vicious cycle that has plagued bodybuilders for years…

So that’s why for the November 18 Total Fitness Bodybuilding Talk Show I want to share some killer tips and tricks that you can use to structure out your year long training and nutritional cycle so that as time goes on, you actually get Bigger AND Leaner.

So be sure to tune in Live Thursday November 18 @ http://www.LeeHayward.com/tv

The show starts at: 9:00 pm Eastern Standard Time 8:00 pm Central Standard Time 7:00 pm Mountain Standard Time 6:00 pm Pacific Standard Time For other time zones you can visit: http://www.timezoneconverter.com

Do You Have A Question For Me?

If you have any questions that you would like to ask me on the Live Talk Show with regards to how to go about cycling your training and nutrition program from muscle building phases and fat burning phases, please post them below in the comments section. I’ll be taking the questions posted here on a first post, first answered basis during the Live Talk Show.

So go ahead and post your questions now, and I’ll talk to you soon!

]]> http://leehayward.com/blog/yearlong-workout-cycle/feed/ 50 http://leehayward.com/blog/low-carbs-low-energy-myth/ http://leehayward.com/blog/low-carbs-low-energy-myth/#comments Fri, 12 Nov 2010 17:26:39 +0000 leehayward http://leehayward.com/blog/?p=2053 When it comes to building a lean muscular physique there are times when you need to tip the scales in favor of building maximum muscle mass. And other times when you need to change focus and tip the scales in favor of burning maximum bodyfat.

It’s a delicate balance, but when done properly the end result is a BIGGER & LEANER physique. (Which is what we are all striving for.) As for tipping the scales in favor of maximum fat burning, one of the best approaches is following a “Low Carb” diet plan. However, the thought of eating low carbs is one that scares many people. They fear that they’ll lose all their hard earned muscle, have low energy, and just feel like a piece of crap…

But this is just not the case. In fact there was a study done by Australian researchers with 60 overweight people. The subjects were divided into 2 groups. Half were following the typical high carb / low fat eating plan. And the other half followed a low carb / high fat eating plan. The interesting thing was that the test subjects ability to exercise, energy levels, perceptions of fatigue and exertion – were consistent for both groups.

However, the big difference was that the low carb group lost more weight and burned a higher percentage of bodyfat during exercise than the high carb group.

When I’m training for a bodybuilding competition and maximum fat loss is my main goal, I follow a low carb diet plan and it works really well. Now the key point here is that I said “Low Carb” not “NO Carb”. There is a huge difference.

The Atkins diet and other similar type diet plans generally recommend drastically cutting carbs to virtually zero. They even go to the point of dropping healthy carbs like vegetables in order to get your carbohydrate intake down as low as possible. It’s this ridiculous approach to cutting carbs that often leaves people feeling low energy, constipated, and just down right miserable when following such a drastic diet plan.

However, I DO NOT do this when I’m following a low carb eating plan.
My version of a low carb diet plan consists of:

• Lots of lean protein foods such as; poultry, fish, beef, eggs, and protein supplements.
  
  
  
• Lots of veggies such as; fresh garden salads, broccoli, celery, spinach, lettuce, cucumber, cauliflower, zucchini, mushrooms, onions, peas, carrots, bean sprouts, etc.
  
  
  
• I also include moderate amounts of healthy fats in the form of almonds, olives, fish oil, flax seed oil, natural peanut butter, almond butter, etc.

The key trick that allows me to stick to such a diet plan, satisfy my appetite, and maintain my energy levels is consuming high amounts of veggies.

Veggies are pure sources of nutrition. They are loaded with phytonutrients such as chlorophyll, polyphenols, carotenoids and other antioxidants help protect and nourish the body. By filling up on veggies you are getting all the good stuff you need, without all the empty calories that are often associated with typical high carbohydrate foods. When it comes to veggies the more the better. After all nobody ever got fat from eating veggies.

A little trick that I use to help me consume veggies with every single meal is to combine them with healthy fats. So I’ll keep a big veggie tray in my refrigerator consisting of chopped broccoli, celery sticks, carrot sticks, etc. and I’ll dip these veggies in natural peanut butter or natural almond butter and chomp away. The peanut butter / almond butter makes the veggies taste better and it also satisfies my appetite more and fills me up.

So even if you don’t have time to sit down to the table for a full meal, you could simply have some chopped veggies dipped in natural peanut butter, and wash it all down with a protein shake. Presto! a super quick, high nutrient, healthy low carb meal / snack.

Another trick that I use when trying to sneak extra veggies in my diet is to use blender smoothies. You are probably familiar with mixing up things like protein shakes and frozen berries in the blender now. But what you could use in place of the frozen berries, is add in frozen vegetables.

I know it probably sounds gross, but it’s not. The protein powder masks the taste of the veggies and it’s actually pretty good. You could even add in some artificial sweeteners like stevia if you want to make it taste a little sweeter.

The secret to successfully following any diet plan is enjoying the foods you eat. No one can stick to an eating plan if they have to force down foods they don’t like. However, if you get creative and find ways to make healthy eating more enjoyable, you’ll be able to stick to an eating plan over the long term and actually reap the results you are looking for. In my Extreme Fat Loss DVD Program I cover in detail the exact meal by meal low carb diet plan that both myself and my girlfriend Patricia followed while training for the Atlantic Canadian Bodybuilding & Figure Championships earlier this year. It was following this kind of low starchy carb – high veggie eating plan that allowed us to come into the show absolutely shredded in our best shape ever!

Our pictures below show what’s possible with this style of “healthy” low carb eating…

If you’d like more information on how you can apply this type of eating plan into your own routine, just click on the link and pick up your own copy of my Extreme Fat Loss DVD Program.

]]> http://leehayward.com/blog/low-carbs-low-energy-myth/feed/ 61 http://leehayward.com/blog/jack-up-gh-for-more-muscle/ http://leehayward.com/blog/jack-up-gh-for-more-muscle/#comments Wed, 27 Oct 2010 19:31:36 +0000 leehayward http://leehayward.com/blog/?p=1964 If your goal is to lose fat and build muscle, it’s absolutely critical to maximize your body’s natural production of anabolic hormones.

After all, isn’t this how the juicked-up beasts of the IFBB got to be so huge?

By while the pros have built mass… um… let’s just say “artificially”, there’s a way that YOU can build a massive amount of muscle and do it all naturally.

One of the most powerful chemicals in your body for building
muscle mass is growth hormone (GH).

In fact, one university study from Denmark found that a 9 week program designed to naturally stimulate GH release resulted in strength gains 300% over normal increases! Adding to that, men following the program increased arm strength by a whopping 37% compared with only 9% by the “control group” who only followed a “non-GH-stimulation” program. And remember… these GH increases were activated NOT by injected hormone, but by completely natural means.

===================================

The secret to turning GH into muscle!

===================================

Exercise intensity is key when it comes to activating a GH response in your body.

The goal with this technique is to keep your workouts fast and furious while focusing on exercise strategies that will naturally trigger a flood of anabolic chemicals in your muscles.

The “trigger” to make this happen is lactic acid.

Lactic acid is a natural by-product of muscle contractions and reduces the pH level of your muscles, which is why you get that “burning” sensation once you reach muscular failure on any given set.

Lactic acid buildup will actually damage muscle tissue if not
dealt with, so your body (as it’s designed to do), increases GH as one of the mechanisms for helping your muscles recover faster and shuttle out the excess acid.

The more lactic acid, the stronger the anabolic response needs to be to get rid of it.

That means more anabolic juices flowing through your body.

That means more MUSCLE from your workouts!

Now…

===================================

How to naturally “trigger” GH for faster muscle gains!

===================================

• First, you need to choose 2 isolation exercises that focus on the same muscle group, but hit it from different angles or different areas.




• For example, Incline Dumbbell Flyes for upper chest and Decline Dumbbell Flyes for lower chest… or Seated Leg Extensions for quads and Lying Leg Curls for hams.




• You’re going to use these 2 exercises in a “superset” structure so you’ll perform them with no rest between ANY of your sets.




• Now, perform your sets in a very RAPID movement (fast up – fast down) and go for high reps (start with trying to hit 15 reps) until you reach muscular failure.




• These high reps will create more lactic acid in the muscles and trigger a higher GH response.




• Keep switching back and forth between these 2 exercises for about 6 sets each, always going for that higher rep range of about 15 reps… NO REST!

At the end of your sets, you’ll have a massive pump AND feel a strong burning sensation in your muscles.

That’s your sign that the alarm bells are ringing in your body and your endocrin system is calling out the Emergency Response Team to come in and jack up your GH levels through the roof!

Use this technique for a different muscle group for each day of your workout week and watch your body grow!

===================================

Are you joining me THIS THURSDAY (Oct. 28)
for more “mass building secrets” ?

===================================

In case you didn’t see my other email, there’s going to be a FREE ONLINE WORKSHOP this coming THURSDAY Oct. 28 called…

“5 Advanced Mass Building Secrets”!

It’s free to register and you’re going to be getting some real “workout changing” techniques to help you build more muscle in less time.

But seating is limited so you need to grab a seat NOW, ok?

Here’s the site where you can go and register:

Click Here To Register For Your Spot – (It’s Totally FREE!)

================================

Here’s a sneak peek at what you’ll discover:

================================

• The #1 muscle building technique that allows you to build more mass in less time!




• The little known training secret that INSTANTLY targets 60% more muscle fibers for a mass-building meltdown!




• The most overlooked phase of your workout that’s absolutely DESTROYING your body’s natural anabolic response!




• FINALLY! The TRUTH about how often you need to train to maximize your muscle gains!
  (3 days/wk? 4? 5? The science doesn’t lie!)




• The ultimate “mass-killer” that affects 95% of all struggling gym rats…and how to defeat it once and for all.

================================

Only 200 seats available!

Click Here To Register NOW While You Still Can.

================================

You can attend LIVE from anywhere in the world and it won’t cost you a dime.

There will even be a FREE REPLAY if you can’t attend the Thursday Oct. 28 workshop but you MUST register to gain access.

I’ll be there… come join us!

all the best,
Lee Hayward
(Your Muscle Building Coach!)

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P.S.
One of the techniques that’s going to be covered will actually take the technique you just read and make it even MORE powerful!

There’s going to be A LOT of killer tips and tricks covered.

You don’t want to miss this one!

So make sure to click on the link below to reserve your spot right now…

Click Here To Register For The FREE Advanced Mass Building Secrets Workshop!

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