- How do I workout ?

- Etc…

Now while all the training and nutrition “How To Stuff” is certainly important,
it’s only part of the process.

The KEY that’s going to make or break your success and actually keep you on track is your “Mindset”.

The ability to actually visualize yourself with the type of lean athletic body that you want (and believe that you can achieve it) is just as important as all the how to information.

When it comes to the Mindset & Inner Game of success there are all kinds of things that people use to get the edge… Everything from; goal setting, affirmations, visualization exercises, hypnosis, and all kinds of psychological mumble jumble.

Now while I do believe that many of these methods can help. The best method of developing the belief that you can succeed is to simply model someone else who has already achieved what you want to achieve. When you can see an example of a regular guy taking action and getting extraordinary results that will help inspire you to take action yourself.

It gets you thinking: “If He Can Do It, So Can I…”

For most people seeing Mr. Olympia add another trophy on his mantel isn’t as inspirational as seeing that skinny kid bust his ass in the gym and get buff.
Or seeing that overweight guy trim down and see his abs for the first time.

We can relate more with the struggles and challenges of the average Joe who is hitting the gym and trying to get in shape while juggling work, school, family, and other responsibilities. More so then we can relate to the genetically gifted professional athlete who has a paid sponsorship to simply eat, sleep, and workout.

So that’s why I’m going to regularly feature some of these real world success stories and shine the “Total Fitness Bodybuilding Spotlight” on the unsung gym heros who are taking action and getting impressive results!

This spotlight feature is “Brad Kelly”…

I have always believed everything in life happens for a reason, you may not know it now, but the hardship you are battling will have clear significance farther down the road. And every great journey or story has its ups and its downs, and my story is no different.

I grew up and still live in Panama City, Florida, a healthy kid, until the age of 12. I remember it like it was yesterday, laying in my bunk bed and waking up abruptly in the night vomiting. Little did I know what seemed like a small inconvenience at the time was something that would dictate my life for many years. After being sick for almost 2 years the doctors agreed my problem may be extreme allergies constantly aggravating my stomach so I began taking two allergy shots a week for 4 years. I spent weeks in hospitals, missed a whole year of highschool in a hospital homebound program and met many different specialists all over the country.

After being sick for many years in 2006 I had a major surgery called Nissen Funcdoplication at Emory Hospital in Atlanta, GA. The surgery alone never completely solved my sickness but it did help. Here is a picture of me directly after my surgery weighing only 120 pounds.

And this is where it all begins to turn around, in 11th grade I was accidently put into weightlifting as a “scheduling mistake” but as a surprise to me I enjoyed it. at 120 pounds and being sick for so long I will never forget the first time I benched and could barely do over 100 pounds. However I fell in love with weightlifting and had many great memories, I continued workout out every day at school and even got a second weightlifting class (one at 1st period and one at 6th). With the help of my weightlifting coach, Coach Pratt, by the time I graduated after only training under 2 years I was 190 pounds and had tripled my bench press from 100 to 300 pounds!

Thanks Lee, you are a true help.
Brad Kelly

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

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

Thanks for sharing your success story with us Brad.
You are a real inspiration and a great example of
the positive changes that one can make by following
a healthy bodybuilding lifestyle.

all the best,

P.S.
If you have a personal success story that you’d like to share, please let me know in the comments below and I’ll get in contact with you about being featured in the Total Fitness Bodybuilding Spotlight.

While I normally focus my blog content around sharing quality muscle building workout tips and bodybuilding diet advice, and that’s probably the reason you are here now. However, all that “How To” stuff is based around one thing:

Actually Putting Those Training Tips To Use And Getting In Your Best Shape Ever!

So today I’m going to shine the spotlight on one of my online followers who has been taking action and making some impressive gains in the gym.

Below are some pictures and an e-mail that I received recently from Alejandro Buzzi.

I wanted to share his success story with you because it’s an inspirational example of
Real People Getting Real Results!

Hello Lee,

Your fan,
Alejandro Buzzi

Great Job Alejandro, thanks for sharing your results.
I love hearing Real Life Success Stories like this.
It’s makes all the time and effort I put into my
website, videos, & fitness programs worth while.

all the best,

P.S.
I’m planning on making the “Total Fitness Bodybuilding Spotlight” a regular feature on my blog. So if you have a success story that you’d like to share, please let me know in the comments below and I’ll get in contact with you.

Suneet has been a follower of my website for a few years now. And many of you may recognize his name as a regular commenter on my blog as well as the Total Fitness Bodybuilding Facebook Page. Just last year he started his own online fitness business in India. He’s very passionate about fitness and helping others reach their fitness goals as well.

During our audio interview we went over a lot of tips and tricks that you can incorporate into your own workouts and nutrition program. Just click the link below to download the MP3 (you can listen to it right here on this page, or save it to your MP3 player and listen to it while you are away from the computer as well).

Click Play To Listen To The Audio Right Here: http://www.leehayward.com/download/Lee-Suneet-Interview.mp3

Right Click & Save Target As… To Download The MP3 Audio File To Your Computer.

If you have any questions or comments about the topics covered on the MP3, just post them in the comments below and we’ll discuss them there.

I thought it was pretty cool that he wanted to interview me. And as you know I’m always willing to offer a helping hand, be it helping someone build their body, or in this case help build a better body and hopefully better grades in school as well

The exact e-mail that I received below…

======================
Hey Lee,

Thank you for your time.
Joe
======================

So I helped Joe out and did an interview with him for his school project and I posted it up below. I thought it would make for an interesting blog post because we covered some good solid fundamental bodybuilding information. You can check it out and then please post your feedback in the comments section.

1. How do you personally define Bodybuilding?

The term bodybuilding can have different meanings depending on the context it’s used. In its pure essence “Body Building” is simply following a diet and exercise routine to Build The Body.

Some more advanced people will refer to the sport of Bodybuilding. This is where competitors (i.e. bodybuilders) will train for a competition and get on stage to compete and see who has the best built body in terms of muscle mass, definition, symmetry, and proportion. I am competitive bodybuilder myself and have been competing regularly since 1995.

However, in my business I use the term “Total Fitness Bodybuilding” which basically means taking consistent action through diet and exercise to build your body and improve your overall fitness level. Most of my online followers and coaching students are NOT competitive bodybuilders, they just want to use weight training, cardio, and proper nutrition to improve their physiques and get in their best shape.

2. Why is it important for bodybuilders to have knowledge of muscle groups?

The primary exercise for building the body is weight training. And this involves isolating the major muscle groups of the body and performing specific exercises to work those individual muscle groups. Now you don’t have to have a degree in Kinesiology, but you do need to know what all the major muscle groups are and their primary functions.

The major muscle groups that bodybuilders will work in the gym are:
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Quadriceps
- Hamstrings
- Calves
- Abdominals
- Forearms

Very often bodybuilders will group complementary muscle groups together in the same workout.

So for example, a common bodybuilding workout is training the Chest, Shoulders, and Triceps together in the same workout. These muscles are all primarily pushing muscles and when you do any kind of pressing exercise for the chest; the shoulders and triceps come into play as secondary muscle groups. So bodybuilders will often group them together in the same workout routine.

Another common group is grouping Back, Biceps, and Forearms together in the same workout as these are all pulling muscles and when you do any type of rowing or pulling movement for the back; the biceps and forearms come into play as secondary muscle groups.

And finally the muscles of the Legs and Abdominals are usually grouped together and trained in the same workout. When you do exercises for the legs the quadriceps, hamstrings, calves, and even the abdominals come into play.

One of the most popular 3-day bodybuilding split routines is:

Workout 1: Chest, Shoulders, and Triceps
Workout 2: Back, Biceps, and Forearms
Workout 3: Quadriceps, Hamstrings, Calves, and Abdominals

I’ve got a series of workout videos on YouTube that cover a complete
3 Day Basic Bodybuilding Workout Split Routine

3. By how much will the results of a builder who uses proper form and good tempo differ from those of a builder who rushes his circuit and has sloppy form?

The main thing when it comes to building muscle is placing stress and demand on the muscles so that they have to adapt and grow stronger. This is achieved with progressive overload, meaning that you have to constantly try to lift heavier and perform a greater workload in order to give the muscles a reason to grow bigger and stronger.

Now you can actually accomplish this by using sloppy form in the gym. Granted this is NOT what I recommend, but you will often see bodybuilders who are big, strong, and muscular using poor lifting form. The reason they are still growing is because the workouts they are doing are still providing stress and demands to the muscles and stimulating them to grow. However, the risk of injury is very high when you use poor lifting form. It’s easy to pull or tear a muscle, tendon, or ligament when using poor form and jerky movements. A much better and safer approach is to use good lifting form and maintain proper control of the weights at all times and not letting momentum takeover. This is what I strive to do myself in my own workouts and what I teach my coaching students as well.

Remaining injury free is critically important when it comes to making long-term bodybuilding gains. If you get hurt you can potentially be laid up and out of the gym for weeks or even months. And this will hinder your muscle gains a lot more then taking your time and lifting more conservatively and using proper exercise form while in the gym.

So in the long term using good form and staying injury free will allow you to make better overall gains and stay consistent with your bodybuilding workouts.

4.How does nutrition apply to bodybuilding?

Nutrition is a very critical aspect to any bodybuilding routine. You can be consistent with your workouts, but if you don’t fuel your body properly you will NOT get optimal results.

You can compare your body to an engine. For example, if you have 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. And you should treat your body the same way, only fuel it with quality nutrition.

Feeding your body lots of lean protein, green veggies, complex carbs, and healthy fats will go a long way to improving your overall strength and energy levels. It will also speed up your recovery from training and aid with muscle growth.

Another way to look at it is lets say you had a million dollar race horse, would you go out and feed that race horse pizza, ice cream, and French fries and expect it to run at it’s best? Probably not, I mean with that kind of money on the line you’d do everything you can optimize it’s performance by feeding it properly, training it regularly, giving it adequate rest, recovery, etc. to make sure the horse is in perfect health. Your body needs that same kind of respect as well when it comes to nutrition and lifestyle to function at it’s best as well.

5. Is there positive progress made by a builder who’s awareness of nutrition is poor?

Even though nutrition is very important, you can still make some progress with sub-par nutrition.

I’m often asked: “What’s more important – Diet or Exercise?”

Now while both are very important, I would have to give a slight edge to Exercise. The reason is that everyone has to eat. But you don’t have to exercise. So just by being active and working out on a regular basis you will still reap some benefits. Just like a high performance sports car will still run on low octane gas. Now the car’s performance will suffer and the low grade fuel may cause some engine damage over the long term, but the car will still run non-the-less.

What I often suggest for new people just starting out is to focus on their exercise routine first. Once you get that down pat and you are consistent with working out. Then focus on improving your nutrition. Often times the momentum that’s created from following a proper exercise routine will help motivate you to improve your nutrition and eating habits as well so that you can get even better gains in the gym.

6. Why should bodybuilders take nutrition seriously?

Bodybuilders who want to maximize their muscle gains and lose excess bodyfat need to take their nutrition program seriously. The more advanced you get as a bodybuilder the more important nutrition becomes. At the high levels of bodybuilding competition, the show is often won by the bodybuilder who has been the most disciplined with sticking to their nutrition program.

7. How can conditioning (i.e Aerobic Exercise) improve bodybuilding?

The primary form of bodybuilding training is lifting weights to stimulate muscle growth. But a secondary form of bodybuilding training is cardiovascular conditioning through aerobic exercise and this is mainly to aid with fat loss. The ideal bodybuilding physique is having a big muscular build with a lack of bodyfat. So that’s why cardio is very important.

In addition to helping with fat loss, cardio training improves your work capacity, endurance, blood circulation, metabolism, etc. So what you’ll often find is that bodybuilders who are in better shape cardio wise will recover faster from their workouts and this in turn will help them build more muscle mass and stay leaner.

8. Which is more important, nutrition or conditioning; or are both equally important?

Like I mentioned before, both are very important, however I would have to give a slight edge to Exercise or Conditioning. The reason for this is that everyone has to eat. But not everyone has to exercise. And when you get consistent with the exercise portion of your routine, it’s only natural that you’ll want to improve the nutrition portion of your routine as well. After all, no one wants to waste their time in the gym and miss out on potential muscle gains simply because they are
following a poor nutrition program.

9.What leads some bodybuilders to the use of steroids?

When it comes to bodybuilding the natural progression usually goes like this:

You start going to the gym and lifting weights.

• Once you maximize the gains you get from just working out, then you start focusing on improving your nutrition program.
  
• Then once you maximize the gains you get from proper training and proper nutrition you start looking into sports supplements to help get an extra edge.
  
• Then after you maximize the gains you get from training, nutrition, and supplements you may push the boundaries and look into performance enhancing drugs such as steroids.

It’s usually only advanced bodybuilders who really want to push the limits on what’s possible resort to steroids and other performance enhancing drugs. Now granted there will always be some ignorant beginners who think they can shortcut the whole process and just jump into taking drugs right away, but this rarely ever works. The foundation of proper training and nutrition is a must before supplements or even steroids can make any significant differences in your muscular
build.

10. If you could give any advice to future bodybuilders, what would it be?

My number one tip would be to take action and get started NOW. A lot of people procrastinate and put things off. You’ll often hear people say that they’ll start exercising when they have more time, etc. But the truth is you are always going to be busy and you will always have other things going on in your life. You just have to bite the bullet and DO IT NOW! Don’t wait to start.

To help with this, try to surround yourself with people who are in better shape and more advanced than you. When you are around successful people the positive influence will inspire you to improve. Having friends who are in great shape will help pull you up and motivate you to get in better shape just so you can stay on the same level as they are.

And finally, you need to view bodybuilding and fitness as a healthy lifestyle. This is not some quick fix that you are only going to do for the short term. You have to commit to lifelong fitness if you really want to achieve all the benefits that bodybuilding can provide.

11. What influenced you to become a bodybuilder?

I started working out at 12 years old. My father was always an active person. He used to jog, ride bicycle, lift weights, etc. That had a big positive influence in my life while growing up. Just like a lot of kids, I wanted to be like my dad

But the big thing that really sparked my love of muscle was when I first saw
Arnold Schwarzenegger in the Conan The Barbarian Movies.

I didn’t even know what bodybuilding was at the time, but I was just blown away that someone could actually be that big and look like a real life comic book super hero. I was determined that I would someday look like that myself. That’s when I got bit by the bodybuilding bug. All during high school I was obsessed with working out. I also participated in martial arts at the same time, taking karate lessons for 5 years. Then in my senior year of high school I entered my first bodybuilding competition. The 1995 Newfoundland Provincial Bodybuilding Championships. Bodybuilding just seemed to click with me and I enjoyed it right from the start. I was always a shy kid growing up, but for some reason I felt very comfortable on stage competing in bodybuilding. From 1995 on I have competed pretty much every year in local and regional bodybuilding competitions. My most recent competition (as of this interview) was the 2011 NLABBA Championships that took place on November 19, 2011.

Lee Hayward: Age 19 in 1997

12. What challenges do you face as a bodybuilder?

For a lot of bodybuilders dealing with social settings can be a challenge. Whenever we get together with family and friends it’s usually over food and drink. So if you are trying to follow a clean eating bodybuilding diet plan you’ll often be tempted with junk food, alcohol, etc. And you have 2 choices, either give in and indulge. Or be looked on as a social outcast because you don’t want be like everyone else.

It is like peer pressure on a higher level. Because not only are you tempted by “BAD” things like drugs, cigarettes, booze, etc. but even simple things junk foods and stuff that average people don’t consider bad will hinder your progress and cause you to gain excess bodyfat.

So hands down the biggest challenge that a serious bodybuilder faces is sticking with a healthy muscle building nutrition program while also dealing with people and everyday life. And the hardest part is that it’s usually our closest friends and family members who are the ones trying to tempt us with the bad foods.

If you have any questions, comments, or feedback about this interview;
please feel free to post them in the comments section below and we’ll discuss them there

Anyway, the feedback from this program has been very positive. Skip has been coaching bodybuilders to get in top contest shape for over 20 years, so he really knows his stuff. He’s a master when it comes to effective nutrition strategies for packing on lean muscle mass AND getting ripped.

In fact, the only real “negative” thing that we’ve been hearing is some people don’t believe that
Skip La Cour is REALLY Natural…

A lot of people just assume that because he’s in great shape and a champion bodybuilder that
“He Must Be Taking Steroids…”

So the question a lot of people have been asking is:

Is Skip La Cour REALLY “Natural” ?

Now I was actually chatting with Skip about this very question today. After all, he’s been in the bodybuilding limelight for years so he’s been asked this question a thousand times before. And he had a very good answer to all the steroid accusations…

 
Question:

In natural (drug-tested) bodybuilding, there has to be “cheaters”. People who use steroids in the off-season or even during their contest prep and go off it in time for the drugs to clear their system. This is very evident from reading message boards and talking to people, there are plenty of cheaters in natural shows. Steroid users who compete in the drug tested shows and get away with it (you rarely even hear about anyone getting caught).

Even with this problem obviously existing, many natural bodybuilders get very upset when you “attack” them and say that they are liars. I can understand that, if they truely are natural and work really hard to get to where they are at they will obviously get upset when someone call them a cheater. Still, they have to realize that they will be subject to great scrutiny when there are cheaters present in the sport.

To get to my question now: Since there obviously are plenty of steroid users competing in natural bodybuilding; how are we supposed to believe that the very best show-winning guys are natural? A good steroid using bodybuilder will certainly beat a great natural one in a competition.

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

Skip’s Answer:

In every man’s life, he eventually must use his own intuition and instincts, man-up, and make his own decisions.

You have to do that when choosing a girlfriend, business partner, doctor, and even taxi cab driver.

Is every extremely attractive woman a gold-digging, manipulating whore? Some men believe they ALL are–and they create a set of patterns and actions based on that belief. Are SOME extremely attractive women gold-digging, manipulating whores? Yes. Can you always judge a woman’s integrity based on her looks (meaning the more attractive she is, the more “corrupt” she is)? No.

Is every extremely competent and successful potential business partner an unethical, con artist? Some people believe they ALL are–and they create a set of patterns and actions based on that belief. Are SOME extremely competent and successful potential business partners unethical con artists? Yes. Can you always judge a potential business partner’s integrity based on how much money he makes (meaning the more money he makes, the more “corrupt” he is)? No.

Is every doctor incompetent and does extra work on you only to fraudulently charge your insurance company? Some people believe they ALL are–and they create a set of patterns and actions based on that belief. Are SOME doctors incompetent and fraudulently charge your insurance company? Yes. Can you always judge a how competent and ethical a doctor is based on how many patients he has (meaning the more he has, the more “corrupt” he is)? No.

And, not every taxi cab driver is going to take you the long way to your destination just to rip you off for a little extra money–although many people believe that ALL taxi cab drivers are corrupt.

Just like choosing a girlfriend, business partner, doctor, or taxi cab driver, use your own instincts to believe who is truly drug free and who is a “lying, cheating, con artist.”

Get a feel for who they are by how they communicate–and then make you own decision. The internet, with all of the articles, blogs, videos, and podcasts that the bodybuilder communicates with will make your job of using your own judgement a lot easier.

Here’s another piece of advice:

I would guess that 10% of the human population would consider THEMSELVES happy and successful (and that is probably a stretch). I would guess only 50% of the human population would even say that they are even “satisfied” in life (again, that is probably a stretch).

The VERY WORSE thing you can do is make your personal decisions in life based on what random people who you don’t even know have to say (the “masses”). In fact, if you think and take action (or don’t take action) like the masses, you are going to have some serious challenges in life. No doubt about it. I would try to find out what the top 10% are thinking and doing–and take that route.

If you have an experience dealing with an unethical woman, business partner, doctor, taxi cab driver–or even a “so called drug free bodybuilder”–just MOVE ALONG and find someone you can TRUST. Don’t whine and complain like the unhappy, disgruntled masses do.

Successful people in life move on and find a good woman, business partner, doctor, taxi cab driver–BECAUSE THEY ARE FOCUSED ON GETTING WHAT THEY WANT IN LIFE and NOT WHAT THEY DON’T WANT.

Only whiners want to hear other people whine.

And, yes, there are extremely attractive truly good women, savvy and honest businessmen, competent and caring doctors, fair taxi cab drivers, and accomplished and well-developed drug free bodybuilders in the world who live with integrity JUST LIKE YOU DO–despite what the “masses” may think.

One more point:

Don’t ever waste your time trying tell an extremely attractive, good woman that you think ALL extremely attractive women are whores; telling a savvy and honest businessman that you think that ALL savvy businessmen are crooks; telling a competent and caring doctor that you think ALL doctors are all “quacks”; or telling an honest taxi cab drivers that you think ALL taxi cab drivers are crooks.

They don’t really give a damn what your issues, beliefs, or bad experiences are because they don’t apply to them. They just focus on the people in this world who know who they are and what they are all about.

That’s YOUR world–not theirs. They’ll just go ahead and let you live in the world you’ve chosen to live in. The more confidence they have in themselves, the less likely they’ll even step into your world and explain anything to you because they are so focused in living with purpose and direction in their own world. They won’t make it their personal responsibility to get you to cross over.

You know who does want to hear what you have to say about “bad” women, business, doctors, taxi cab drivers, and so called drug free bodybuilders?

The “masses.”

Use your intuition and instincts, man-up, and make your own decisions. Just remember that the beliefs you adopt will determine how you proceed in the future–and your level of success.

Train hard. Think BIG.

WOW…
That’s some potent food for thought, isn’t?
Not just for bodybuilding, but for life in general.

(Note: I hope you actually took the time to read Skip’s Answer above and never just skimmed through to the bottom. It’s worth taking a few minutes and actually reading what he has to say.)

Bottom line, I fully endorse Skip and his programs. This guy walks the talk and has competed in top level National Drug Tested Bodybuilding Shows, not only that but he’s maintained a lean, muscular, and healthy physique for over 20+ years now. That’s the kind of bodybuilding role model I look up to!

www.SimpleBodybuildingNutrition.net

————————————
Note:
If you never downloaded them yet, you can do so right now at:
http://leehayward.com/blog/gain-7-pounds-in-21-days
————————————

These 2 reports outline a unique cycle-diet & training plan that competitive bodybuilders have been using for years to pack on lean muscle mass without gaining excess bodyfat in the process. In fact, it’s down right crazy how fast you can gain lean muscular bodyweight when follow this system to the letter.

Now if you want, you can literally take the info from these 2 reports and create your own program based around this cycle-diet & training strategy. I know some advanced bodybuilders and trainers who have done this.

However, if you would like to skip the hassle and get a complete “Done-For-You Program” that eliminates all the guesswork and outlines everything you need to do in detail such as: - The Exact Workouts to follow set-by-set - The Exact Foods to eat - The Exact 21-Day Cycle-Diet for your body type - The Exact Supplements to maximize your gains - PLUS a whole lot of other extra tips and tricks… Then you’ll be interested in getting a copy of the 21-Day Fast Mass Building Programthat I created along with the help of my good friend Vince Del Monte.This is by far the most advanced and complete muscle-building system that I’ve ever used and it normally retails for $97 over at: http://www.21dayfastmassbuilding.com

However, for the next 3 days only I’d like to GIVE YOU this entire training and nutritional system for FREE!

Yes, that’s right… For FREE…

—————————————-
“Ok, Lee you have my attention, but what’s the catch?”
—————————————-

Well, my co-author for the 21-Day Fast Mass Building Program (Vince Del Monte) recently launched a new online TV show called “Live Large” and it’s pretty cool because it gives you an insider’s view of what the pros do to get in top competition shape.

Each week Vince takes you through the life of a professional fitness model sharing unique training and nutritional strategies, along with special guest appearances from various top bodybuilders and fitness competitors in the industry.

And if you sign up for a year membership of Live Large, which works out to just $7.87 per month. Vince and I are going to GIVE you a complementary copy of the complete 21-Day Fast Mass Building Program as an Extra FREE Bonus!

All you have to do is click on the link below:

Register For Live Large & Get 21-Day Fast Mass Building For FREE <

I’d recommend that you check it out for yourself because it’s a great source of on going motivation and education to add to your bodybuilding and fitness library.

After you register for a 1 year membership of Live Large TV.
Just e-mail me your order confirmation to this address: Lee@LeeHayward.com
And I’ll then send you the complete 21-Day Fast Mass Building System ASAP!

This is a great 2 for 1 value package, you’ll literally be getting a full years worth of Muscle-Building “Infotainment” with Live Large TV along with a killer lean mass building system with The 21-Day Fast Mass Building Program.

Just click the special link below for all the details…

Register For Live Large & Get 21-Day Fast Mass Building For FREE <

P.S.
This special offer is only available for the next 72 hours only!
So if you are interested in taking advantage of this 2 for 1 deal
you should get started now at the link below:

http://www.leehayward.com/go/live-large.htm

I just did a workout in the hotel gym, and I have to say I was quite impressed. Most hotel gyms suck big time, but this one is actually pretty good. It has a full line of benches and barbells, plate loaded leg press, dumbbells, cables, and of course lots of cardio machines. The only thing that it’s really lacking is a squat or power rack.

But again as for hotel gyms, it’s a pretty good one.

Even though I’m going to be on the road for the next month, I’m still going to keep up with regular workouts and sensible eating. Now granted I’m not following a contest diet or anything, but I’m not going to let my diet go to sh!t either. Pretty much every restaurant you go to serves “clean food” in addition to the regular stuff. So with careful choices in the restaurant for 2-3 meals a day, in addition to a few protein shakes per day, you can still keep up with a sound nutrition plan when traveling.

Anyway, that’s what’s new with me…
I’ll be posting regular updates of our cross country trip here on my blog as well as on Facebook.

But I also wanted to share an audio interview with you that I recently did with Mike Mahon from No BS Fat-Loss. Mike’s a really cool high energy guy and during the interview we covered lots of killer tips and tricks for building lean fat-free muscle mass. Specifically covering some of the training tips from the 21-Day Fast Mass Building program.

Just click on the link below to download this MP3 audio interview to your ipod (or any MP3 player) and pick up some unique training and nutrition tips that you can apply to your routine ASAP.

Right Click Here & Download Your 21-Day Fast Mass Building MP3 Audio

http://www.LeeHayward.com/tv

Note:
To check and see what time this will be in your area, you can visit: http://www.timezoneconverter.com

Lee Hayward (Your Muscle Building Coach) shares some killer workout and nutrition tips that will help you build lean muscle, burn off stubborn bodyfat, and get in your personal best shape ever!

Lee will be answering your questions on a first come, first serve basis. So if you have a question that you want to ask Lee, make sure to login early and send him a “Private Message” via the chat window…

So be sure to tune in Live Thursday July 21 9:00 pm EST @ http://www.LeeHayward.com/tv

FREE MP3 Audio Interview!

By Lee Hayward & Vince Del Monte

Fitness authority John Romaniello interviews Lee Hayward and Vince Del Monte on the secret technique behind their new 21 Day Fast Mass Building Program. This is the same technique that competitive bodybuilders have been using for decades to pack on lean muscular mass year after year.

This killer strategy (The Anabolic Amplifier Effect) can pack on as much as 12 pounds of pure muscle in only 21 days. Even though this may sound “to good to be true”, it is not. It’s based on rock-solid science, 50+ years of real-world experience and Vince and Lee’s recent results. All revealed in this FREE MP3 audio! Listen in and then leave your questions and comments below…

Right Click Here To Download The MP3 Audio File.

Note:
If you haven’t already done so, make sure to download your 2 free reports
“The Death Of Bulking” & “The Anabolic Amplifier Effect”.
You can get both of these by clicking on the link below:

Click Here To Download Your 2 FREE Reports…

Tune in tonight Thursday December 16 as Lee Hayward (Your Muscle Building Coach) shares some killer workout and nutrition tips that will help you build lean muscle, burn off stubborn bodyfat, and get in your personal best shape ever! Lee will be answering your questions live on the show on a first come, first serve basis. So if you have a question that you want to ask Lee, make sure to login early and send Lee a private message via the live chat window. 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

Click Here To Watch The Live Show…
@ http://www.LeeHayward.com/tv

Note:
This will be my LAST live Total Fitness Bodybuilding talk show for 2010,
so please be sure to drop by and say “hello”

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.

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The secret to turning GH into muscle!

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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…

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

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• 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!

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

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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!)

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

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• 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.

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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!

Urgent: For TODAY Only <<– Click Now: Expires Tonight!

Now unless you’ve been disconnected from the Internet over the past couple weeks, you’ve no doubt heard about Joel Marion and Arnel Ricafranca’s brand new RAPID fat loss program The 1,000 Calorie Challenge at:

http://www.1000CalorieFatLoss.com

Now I have to admit I’m very skeptical when it comes to anything “NEW” related to fitness, especially fat loss. Heck, I’ve been studying this stuff for 20 years and I’ve been competing in bodybuilding competitions for the past 15 years.

So I’m quite familiar with a lot of this kind of stuff, and I sometimes fall into the trap of getting a bit ignorant and thinking that I’ve “seen it all before”.
(Which is NOT a good thing mind you.)

But because I know both Joel and Arnel personally, I gave them the benefit of the doubt and got a copy of the 1,000 Calorie Challenge for myself to see what all the hype was all about.

And I have to say I was pleasantly surprised. It’s not just another boring old weights, cardio, and starve yourself lean fat loss program.

In fact I really like how they structure the whole thing around “Challenge” based workouts!

(Just to let you know, to burn a whopping 1,000 calories in a single workout session is NOT an easy task, trust me I’ve tried and it truly is a “Challenge”.)

You actually feel stronger and more energetic with this kind of challenge based training program. The goal is to increase your fitness level and work capacity. Rather then simply trying to starve yourself lean like most people do when dieting for fat loss.

But the best part that I wanted to mention is that right now you can get a super cool $597 Value FAST ACTION BONUS for Today ONLY!

Urgent: For TODAY Only <<– Click Now: Expires Tonight!

The Bonus:
If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where Joel Marion, Arnel Ricafranca, John Romaniello (Final Phase Fat-Loss), Craig Ballantyne (Turbulence Training for Fat Loss), and Vince DelMonte (NoNonsense Muscle-Building) will ALL be on the line to answer your personal fat-loss and fitness questions!

This type of direct personal coaching from 5 industry experts all at once is not available anywhere else at any price, but if you pick up the 1,000 Calorie Challenge TODAY, you’ll gain access to the LIVE coaching session for *FREE*.

So make sure to head on over to: http://www.1000CalorieFatLoss.com
Right now before it’s too late… (Offer expires at mid-night tonight!)

P.S.
To help you get the best results possible, I’m going
give you a Killer FREE Bonus of my own when you
get a copy of the 1,000 Calorie Challenge today!

I’m going to send you a copy of my:
Advanced Fat Loss Secrets DVD Program!

This program will show you how to target the
stubborn bodyfat on your body such as the
lower abs, love handles, hips, & thighs
to carve out a ripped athletic physique!

All you have to do is forward me a copy of your
receipt from the 1,000 Calorie Challenge Program
via e-mail and I’ll send you a copy of my new
Advanced Fat Loss Secrets DVD at no cost to you!

Click Here To Save $50 OFF & Get Your *FREE* DVD Program!

For our July 15 Total Fitness Bodybuilding Talk Show I was joined by FAME Fitness Model Competitor and Author of The “Bones To Buff” program, Joey Vaillancourt.

Joey and I did a tele-conference call and discussed a lot of the unique arm specialization workouts that I have covered in my “Blast Your Biceps” program as well as some overall bodybuilding and mass building training techniques in general.

Right Click Here and choose “Save Target As…” to download the MP3 audio recording to your computer. I have to apologize in advance for the fact that the audio is a little low, so you’ll have to crank up your speakers to hear it. Also at the end of the call when we un-muted the lines for live Q and A there was some back ground static noise. But 90% of the call came through clear. We discussed some killer training tips on this call. Heck, I was even impressed with all the valuable stuff we covered here. It’s a must listen to if you are struggling with building up your skinny arms or any lagging muscle group for that matter.

Note:
Make sure to Subscribe To The RSS Feed and stay up to date
with all the newest Total Fitness Bodybuilding Talk shows.

For More Information About “Bones To Buff” Click On The Link Below: “Bones To Buff” Muscle Building Program Transform Your Body From ‘Skin and Bones’ to ‘Strong and Buff’

For More Information About “Blast Your Biceps” Click On The Link Below: “Blast Your Biceps” How To Add 2 Inches Of Solid Muscle Mass To Your Upper Arms In Just 8 Weeks!

For our July 15 Total Fitness Bodybuilding Talk Show I’m going to be joined by FAME Fitness Model Competitor and Author of The “Bones To Buff” program; Joey Vaillancourt.

Tonight’s show is going to be a bit different than our normal routine. Rather then doing a typical ustream video show, I’m going to do a tele-conference call with Joey and he is actually going to be interviewing ME about bodybuilding training. More specifically about the unique arm specialization training techniques that I have covered in my “Blast Your Biceps” program.

You see this call tonight is going to be shared with both Joey’s “Bones To Buff” members as well as my regular online followers. So it should be an interesting call to say the least. So if you’re looking for some killer muscle building tips to help you pack on a couple inches of sleeve stretching muscle mass to your upper arms, then be sure to get in on tonight’s call with Joey Vaillancourt and myself.

The call starts at 9:00 pm Eastern Time.

The Phone Number you need to call is: 1-218-862-7200
The Bride Number you need to enter is: 277155

If you are not sure when 9:00 pm Eastern Time is in your time zone, you can check it out at: http://www.timezoneconverter.com

Note: it would be a good idea to call in a few minutes early. If you wait too late and the lines get busy, you may have trouble dialling in to the call.

Both Dave and I offered this as a special bonus for the people who signed up for his Anabolic Cooking Elite Bodybuilding Nutrition Program at:

http://www.AnabolicCooking.net

So if you already have a copy of the Anabolic Cooking program, we’ll be contacting you personally via e-mail with all the details about this special live coaching session.

And if you haven’t already picked up a copy of the Anabolic Cooking Program, but you would like to do so and also be invited to attend our special nutrition coaching session then all you have to do is head on over to:

http://www.AnabolicCooking.net

Order your copy of this powerful muscle-building, fat-shredding nutritional system and we’ll send you all the details on how you can be apart of this special event.

Both Dave and I are just 3 days out from the Atlantic Canadian Bodybuilding Championships and we are in our most ripped shredded shape ever!

So in addition to all the killer nutritional and meal prep strategies, we’ll also be sharing some of our very best fat-burning tips and tricks that we’ve been using in preparation for our upcoming bodybuilding competition this weekend.

And trust me this won’t be some “powder puff eat right and exercise” type of coaching session. Both Dave and myself will tell it like it is and we won’t pull any punches.

You’ll get the inside scoop about what it really takes to get ripped and muscular right from the horses mouth. This is something you don’t want to miss!

So if you haven’t already done so, get your very own copy of the Anabolic Cooking Program now and we’ll be chatting with you live on the special nutritional coaching call.

http://www.AnabolicCooking.net

The “Anabolic Cooking” Nutritional System will teach you how to make your own mouth-watering meals that will fuel your efforts in building the lean athletic body you deserve!

This program is packed with more than 200 “Anabolicious” recipes that are:

• Absolutely Delicious
  
• Designed to Enhance Muscle Growth
  
• Promote and Speed Up FatLoss
  
• Healthy for You and Your Family
  
• Easy to make and can be Prepared in Minutes

Give it some thought and then post it in the comment section below because tomorrow night (Thursday January 7th at 9:00 pm Eastern Standard Time) we are going to be having a true master of fat loss, Andy Pratt, joining us live on the Total Fitness Bodybuilding Talk Show at: http://www.LeeHayward.com/tv

Andy Pratt’s “Before” & “After” Physique Transformation!

Andy knows how to get ripped to the bone shredded better then anyone I know. Not only does Andy practice what he preaches, but he has helped countless people from average Joe’s to top level pros get ripped in record time!

Andy has also created the Warrior Built Fat Loss System which utilizes boxing and MMA style conditioning drills into a killer rapid fat blasting workout system!

I’m going to get Andy to answer your questions live on the show, as well as share some of his killer physique transformation tips and tricks. So make sure to post your questions in the comments section below because they’ll be answered on a first come, first serve basis.

I’m super pumped to get my new bodybuilding blog up and running. This is really going to help me deliver even more killer muscle building and fat loss advice that will help you take your physique and muscular development to the next level.

There is a lot more “bells” and “whistles” with this newer updated blog compared to my old blog…

Note: I’m still keeping the old blog online as an archive as there is almost 2 years worth of valuable posts at: http://www.LeeHayward.blogspot.com and I certainly don’t want to get rid of it.

So what I need you to do now before you go any further, is to make sure that you have entered your name and e-mail address in the form above and download my FREE Muscle Building Training Course. This will give you the foundational base of training information that you need to get started building your ultimate body. Plus you’ll also get on going muscle building and fat loss training tips from my a few times per week.

Another thing I suggest you do is get yourself set up with a Gravatar (globally recognized avatar) at: http://en.gravatar.com

This will add your face and personality to your comments.  It’s always more enjoyable to see another persons face when conversing.  It’s not mandatory but I encourage you to do so. You only need to set this up once which is great because if you post on other blogs or forums on the Internet, many of these websites will recognize your Gravatar.

I really encourage you to share your feedback with me by leaving your comments to the blog posts. This allows you to become part of the Total Fitness Bodybuilding community and it gives me valuable feedback and direction as to what things we should focus on and where we can improve the website in the future.

We also have the option for you to share these blog posts via Social Media outlets like FaceBook, Twitter, StumbleUpon, and many more!  By sharing content, you help others and bring more people to this site to continue to make it even bigger and better.

If you enjoy a post, send it to your Twitter friends, post it to your Facebook news feed, or simply email it to your contacts.  The sharing tool below each post makes it so easy!

In fact I need your help with sharing this site and all the valuable information on it!  Together, we can help so many people better themselves and get in their all time best ever shape!

I’m looking forward to chatting with you in the comments section!

In fact you can leave your first comment right now below and introduce yourself on the new blog!

all the best,

Lee Hayward

(Your Muscle Building Coach!)