Accelerated Muscular Development Programs

Unchain Your Monster Mindset

This product covers everything you need to know and everything you need to do if you want to be a successful alpha male with high amounts of testosterone that would make you a beast in life. This method was discovered and edited byJon Andersen who used to be the weakest fat kid in his class as a little boy, he would get bullied that he was fat and useless, but once he used these methods you can get in this easy program, he was able to shed the fat off and create boulders of muscle that helped him reach world record numbers in powerlifting and strongman competitions. He was able to do all that in a very short amount of time and he teaches these techniques that you can use today to become the strongest you can ever get. You will be able to get lots of muscle, gain a high level of concentration and confidence just in 3 minutes every day. You can finally attract women, become the strongest person in the room and get respect from people. You will be able to feel huge amounts of power just by applying these techniques today for three minutes a day. Continue reading...

Decoding The Mindset Of Muscle Summary


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Decoding The Mindset Of Muscle Review

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I've really worked on the chapters in this book and can only say that if you put in the time you will never revert back to your old methods.

In addition to being effective and its great ease of use, this eBook makes worth every penny of its price.

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Table 77 Benefits of Strength Training

Strength is built when you tax your muscles and do only a few repetitions. We call this a high load, low rep program. A good way to find out how much you can lift is to determine the largest amount of weight you can lift just one time (this is a i-repetition maximum, or 1 RM) and then how much weight you can lift 10 consecutive times (this is a 10 RM). We use these values to advise a person how much she or he should lift to begin a strength-training program. The following is an easy strength-training formula that begins with lighter weights and increases the amount of weight (or resistance) during the same session. This approach to strength training (one of several) is called progressive resistance exercise and is one way to do strength training. You will want to work on strengthening your entire body, and this is usually done best by working on several muscle groups during one session. You may want to cross-train and alternate the muscles you work on...

Couch potato nutrition vs bodybuilding nutrition

Probably the most important reason to follow the 55 - 30 - 15 nutrient ratio as your baseline is because these percentages are designed for people involved in serious aerobic and weight training. Conventional nutritionists and dieticians will tell you that 30 protein is too high. They'll insist that the protein should be 15 and the fat 30 . This is couch potato advice. It has nothing to do with you if you're training hard. If you're not training hard, you're not following this program properly. Your success is based on the combination of nutrition, cardio and weight training. If you're training hard, your nutritional needs are different than those of couch potatoes.

What the worlds leanest natural bodybuilders do

Your best results for fat loss will come from following a low fat, but not a fat free diet. Based on my own research and observations, I believe (And so do almost all the top natural bodybuilders in the world), that you should limit your total daily fat intake to about 20 of your daily calories and not less than 15 of total daily calories.

Benefit 8 Protects Postmenopausal Women from Fat Gain and Loss of Lean Muscle

The main argument in favor of HRT has been that it has the ability to help postmenopausal women conserve lean muscle and avoid gaining body fat. The American College of Sports Medicine published an article in which researchers were seeking an alternative solution to taking HRT to maintain a healthy body composition. Four groups of women participated in a resistance exercise program

Why you need weight training to lose fat permanently

The focal point of the BFFM fat-burning system is nutrition. In fact, BFFM might be the most comprehensive nutrition system for fat loss ever developed. Although eighty percent of this program is about nutrition, that is only one component in a four part strategy, including 1) goal setting and motivation, (2) nutrition, (3) aerobic training and (4) weight training. All four components are essential neglecting any component is going to compromise your results. No one really knows what percentage nutrition actually contributes to your results as compared to training - your guess is as good as mine. But one thing is for sure To go on a diet without a complete exercise program including weights, cardio and a crystal clear goal is not only ineffective, it's a prescription for disaster. When you go on a calorie restricted diet and you don't do any weight training, you will almost always lose lean body mass. Weight training is the only way to keep your muscle while you're dieting for fat...

FAQ 4 What if I dont want to get bulky or look like a bodybuilder

Judging by how often I hear concerns about getting too big, it's obvious that many people think building muscle mass is easy. Believe me, gaining muscle is far from easy. It's a long, difficult process for everyone except the most genetically gifted. It's even more difficult for women, who have less of the muscle-building hormone, testosterone. Despite my reassurance, almost 100 of the women I've coached (and some of the men) have still been worried about getting big bulky muscles. If this is a concern for you, let me put you at ease This fear of getting too big usually comes from seeing pictures of professional bodybuilders in the magazines. Almost 100 of professional bodybuilders take steroids and other anabolic drugs to get abnormally large muscle mass. If you've ever seen pictures of female bodybuilders with massive, masculine-looking muscles (and faces), the odds are good that they were using steroids, male hormones, or other muscle enhancing drugs. Unless you're a genetic freak...

The skinny on gaining muscle while losing fat

Supplement advertising in bodybuilding and fitness magazines has brainwashed many people into believing that gaining muscle and losing fat at the same is an easy and common occurrence (with the right miracle product, of course). IT'S NOT It's quite rare. Because so many people can't make up their minds and they flip flop back and forth between trying to gain muscle and trying to lose fat, they sometimes end up accomplishing neither Clear goals and a laser-like focus are critical if you want to make It's physiologically impossible to lose fat and gain muscle at the same moment in time. You can't gain muscle in a calorie deficit and you can't lose fat in a calorie surplus, it's that simple. 3) In advanced trainees after a long layoff (the muscle gain can be attributed to muscle memory i.e., they are not gaining new muscle, they are simply regaining what they previously lost). The most efficient method of improving body composition is to put 100 focus on your single most important goal...

Recommended Bodybuilding Training Book Bibliography

Bodybuilding routines and techniques) Modern Trends in Strength Training by Charles Poliquin (A technical look at sets & reps) Championship Bodybuilding by Chris Aceto (Excellent Get it Study it ) Understanding bodybuilding Nutrition & Training by Chris Aceto (also excellent) Keys to the Inner Universe by Bill Pearl (Four Time Mr. Universe Bill Pearl has created the most comprehensive illustrated guide to weight training exercises in the world. Literally thousands of exercise variations) Brawn by Stuart McRobert (best explanations ofprogressive training you'll ever find) Beyond Brawn by Stuart McRobert (also outstanding information dense, no glossy pics) Strength Training Anatomy by Frederick Delavier (An absolute must for every beginner great reference guide keep it within reach) Science and Practice of Strength Training by Vladimir Zatsiorsky (Very technical heavy stuff) Power a scientific approach by Fred Hatfield (read everything by Hatfield) Bodybuilding a Scientific Approach by...

How weight training helps you get leaner

Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here's why Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest - and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry. It's a common misconception that if you have a lot of weight to lose, you should lose the fat with cardio first before starting a weight-training program. Actually, the opposite is true weight training always accelerates fat loss, although it happens primarily through an indirect mechanism. Muscle is metabolically active tissue that burns fat, and lifting weights builds muscle, therefore weight training must be a part of every fat loss program. This doesn't mean you need to look like or train like a bodybuilder, unless that's your goal. It simply means...

Is vegetarian bodybuilder an oxymoron

(Those who use dairy products) and ovo-lacto-vegetarians (Those who use eggs and dairy products) can build excellent physiques. Bodybuilding champion Bill Pearl is just one example. Pearl is well known for his lifelong aversion to eating meat, but he does use complete proteins from eggs or dairy products. With this semi-vegetarian approach, Pearl won the Mr. America and Mr. Universe titles and became a legend in the bodybuilding and fitness world. You can get fit, healthy and lean without consuming animal proteins, but unless you at least include eggs, dairy or protein powders, you will never develop a muscular physique. If a lean and muscular physique is what you're after, then heed the advice of Robert Kennedy, publisher of Muscle Mag International and author of Rock Hard, Super Nutrition for Bodybuilders The bodybuilder would be ill-advised to adopt a true vegetarian diet. You can be one of the millions who are eating less meat and more vegetables. You may even want to drop all...

Metabolic synergism The secret to multiplying your results by combining motivation nutrition aerobic exercise and

The secret to losing fat safely and permanently at the maximum possible rate is not weight training, cardio, motivational techniques or nutrition. The secret is the combination of all four. The effects of these four disciplines put together are far greater than the sum of their parts. That's called synergism. Synergism means that 1 + 1 + 1 + 1 might not equal four, it might equal forty or four hundred Each component of the BFFM program complements and enhances the others, resulting in progress that is exponentially faster than if you only used one or two of them in isolation.

The BFFM weight training programs

It's important to understand that these routines (especially the advanced programs), were designed with one thing in mind cosmetic improvement. The BFFM program is first and foremost for improving your body composition and the way you look. These workouts are designed to help you lose fat, gain muscle, and sculpt your body into a specimen of magnificent proportions. These are not sports specific programs nor are they strength or powerlifting routines. You will get stronger, but you will primarily improve your physique and secondarily increase your strength.

High Intensity Exercise and Strength Training

High-intensity exercise requires energy utilization rates that exceed the oxidative capabilities of the muscle. Activities such as sprinting require the anaerobic resynthesis of ATP to produce and maintain high levels of muscular force and are therefore limited in duration. Strength training also relies heavily on anaerobic energy sources and requires high force production by specific muscle groups. Adaptations to High-Intensity Exercise and Strength Training The main alterations that occur in response to regular high-intensity exercise or strength training are improvements in the structure and function of the neuromuscular system that allow more efficient production of the forces required for these activities and an enhanced ability to produce the energy required through anaerobic processes. The maximum force a muscle can exert is largely determined by its cross-sectional area. In addition to the neural adaptations, strength training stimulates an increase in muscle size. This...

Optimal protein intakes for fat loss and muscle building

We will probably never have conclusive scientific proof of what the optimal protein intake is for gaining muscle and losing fat. That's why I believe the best place to look for answers is not necessarily at the research from the laboratory, but at the athletes in the trenches who have already achieved what you want to achieve. Bodybuilders and fitness models are among the leanest athletes on earth. Probably the only athletes who ever get as lean are those in ultra-endurance sports such as marathons and triathalons. The difference is that the bodybuilders reach the same low body fat levels while holding on to their muscle A six-foot male marathoner could be a buck forty soaking wet That's why it makes sense to find out what the bodybuilders are doing and use them as your role models. Before we do this, let's first look at what the research says as a minimum starting point.

The low carbohydrate very high protein diet for bodybuilding and fitness competition

For very brief periods, bodybuilders often decrease their carbohydrates to only about 25 of their total calories. This is considered a low carbohydrate diet and is PHASE III in the BFFM program. This type of program would only be appropriate for an extreme endomorph or a competitive physique athlete (That's why it's often called a competition diet. ) except the world's best bodybuilders, of course - would argue that this is far too much protein, which it probably is if you stayed at this level all the time. However, if you reduce your carbohydrates to 25-30 of your total calories and you don't increase your protein and or fat to compensate, your calorie deficit will be too large. Whenever the calorie deficit is too big, you trigger the starvation mode. If you're uncomfortable with the idea of consuming this much protein, then you'll have to make up the difference in calories with essential fats (for example, 30 carbohydrate, 30 fat, 40 protein).

Weight training by itself doesnt cut it either weights and cardio work synergistically together for maximum fat loss

For years, weight training was like Rodney Dangerfield - it didn't get any respect. Weight lifters were viewed as weirdos or freaks. Athletes were encouraged NOT to lift weights. Even a few short decades ago, it was thought that weight training made you muscle bound, slowed you down and raised your blood pressure. At one time, even the medical establishment suggested avoiding weight training in favor of aerobic exercise. Today, all world-class athletes do serious weight training. Every pro sports team has a strength and conditioning coach, and meticulously structured training programs have increased athletic performance to levels previously undreamed of. Physicians now recommend weight training for cardiovascular health, improved bone density and other health benefits. In 1990, the American College of Sports Medicine released a new position statement stating that weight training decreased cardiovascular risk factors and was actually good for your health all along. The bodybuilders had...

Bodybuilding fitness or figure competition

Low carbohydrate diets are still considered controversial, but almost all bodybuilders and fitness competitors use them. Some restrict carbohydrates quite severely, others more moderately, but I don't know a single successful bodybuilder who doesn't use at least some degree of carbohydrate restriction to get ripped for competition. If the low carbohydrate diet didn't work, then you wouldn't see male bodybuilders peak at 3-5 body fat and female bodybuilders or fitness competitors at 8-12 body fat. Reduced carbohydrate diets give you several important metabolic and hormonal advantages that allow you to get leaner faster than a conventional baseline diet. Bodybuilders have known this for years and that's the reason they are able to get so lean, year after year, contest after contest.

A little known secret for accelerating fat loss increasing your performance and improving your physique

I'd like to let you in on a little known secret for increasing your performance and improving your physique that is so painfully obvious it's almost embarrassing. Actually it's not really even a secret. It would be more correct to say it's a known but ignored fact. When I tell you what this secret is, you'll kick yourself for not realizing it sooner. This secret I'm talking about is drinking the correct amount of H2O every single day. Yep - plain old water If you're even slightly dehydrated (and most people are walking around in a constant state of semi-dehydration), your results and performance will improve instantly.

High carbohydratelow fatmoderate protein The bodybuilders diet

The 60-30-10 nutrient ratio is the program I originally used when I first started bodybuilding. When I began training and competing it was the late eighties and early nineties, right in the middle of the fat phobia era. I ate high complex carbohydrates and low fats simply because it was in vogue and widely accepted. All the experts recommended it 60-30-10 (or close to it) was recommended in Keith Klein's Get Lean system, Cliff Sheat's Lean Bodies and Larry North's Living Lean Program. Professional bodybuilders like Lee Labrada and bodybuilding nutritionists such as Chris Aceto and John Parillo also endorsed it.

Resistance Training

Studies in female athletes have shown no effect on body composition or muscle strength following supplementation of 500 fjg chromium picolinate daily during 6 weeks of resistance training (Livolsi et al 2001). In a clinical trial of older women a high-dose chromium picolinate supplement did not affect body composition, skeletal muscle size or maximal strength above that of resistance training alone (Campbell et al 2002). A meta-analysis of trials of dietary supplements for enhancing lean muscle mass and strength during resistance training did not support the use of chromium for this purpose (Nissen & Sharp 2002).

Strength Training

Muscle weakness can also be caused or accentuated by deconditioning secondary to disuse. Loss of muscle strength can increase problems with balance, mobility, endurance, and fatigue. Strength training exercises are designed to correct muscle weakness caused by deconditioning. Strengthening exercises seek to improve muscle power and endurance, both of which are necessary for you to perform your daily activities. A physician or physical therapist should assess your need for a strength training program and identify the muscles or muscle groups most in need of attention. In addition, they can help identify the source of weakness and design an appropriate pro Strength training for a person with MS requires the expertise and experience of a therapist who works with neurological conditions. Strength training principles for a person with MS are different from those for orthopedic conditions such as fractures, sprains, or muscle strains. The primary difference is the separation of neurological...


Bodybuilding includes weight training and increasing caloric intake in order to build muscle mass. Many people compete in bodybuilding competitions, and they are judged on the physical appearance of their muscles. It began as a sport only for men in the i890s. The first popular bodybuilder was Eugene Sandow (i867-i925), who organized the first bodybuilding contest on September i4, i90i in London. Sandow and an entire following generation saw bodybuilding as both aesthetic enhancement and body strengthening. What they created was a new masculine ideal The shaped body rather than the athlete's lithe but strong body. By the 1970s, women began to partake in competition as well. Evidence of the growth in the popularity of bodybuilding for women can be seen in the number of magazines devoted to the subject, such as Muscle, Fitness Hers and Oxygen, on the shelves at bookstores today. In order to be successful, bodybuilders must closely monitor their nutritional intake. Because bodybuilders...

The power of the thought

After competing in dozens of bodybuilding competitions and helping thousands of people with training and nutrition programs, I have become firmly convinced that the most important part of getting in great shape is simply making up your mind to do so. You get in shape by setting goals and thinking about them all day long. I know that sounds a little strange, but stay with me for a minute and I'll explain.

Atlas Charles 18931972

B orn Angelo Siciliano in Calabria, Italy, Atlas came to the U.S.A. in 1903 and was raised by his mother in Brooklyn, New York. According to Atlas's own promotional literature, as a teenager he was a 98 pound weakling, who was the favorite pick of many bullies in the neighborhood ( 98 pound may well be a free adaptation of the British 7 stone 98 pound weakling ). Those who towered over him more and more often bullied the young Atlas. He repeatedly swore that he would build muscles. One day, he toured the Brooklyn Museum and carefully studied the muscular bodies of Roman and Greek gods. He claims that he learned thereafter how they attained their strength through exercise. Even as he used the statues of the gods for inspiration and began to lift weights, Atlas still did not build the muscle he desired. On a trip to the Prospect Park Zoo, Atlas came across a rather large lion and stopped in awe to admire the lion's behavior. Atlas rationalized that lions' strength was achieved in a more...

Why you should put this book down and set your goals right now

Eight years later, in 1995, I found myself having achieved some moderate success in several areas of my life, including bodybuilding, but I was frustrated because I hadn't reached my biggest, most important goals and I couldn't figure out why. Then I thought about the Tony Robbins tape. I remembered that even though I definitely knew what I wanted, I never took the time to write it down and read it every day. Frustrated with my mediocre results, I conceded and went back the goal setting exercise I had blown off' eight years earlier. Sure enough, the next year I won two overall bodybuilding titles and within a few short years after committing my goals to writing and reading my goal list every day, I had accomplished EVERY SINGLE ONE OF THEM It was amazing - it was almost uncanny Then I made a new list, with bigger, better goals that I am still working on to this day - and I know I will achieve them too.

Anabolic Steroids Anabolic steroids

Are synthetic versions of the naturally occurring male sex hormone, testosterone. They are more properly called anabolic-androgenic steroids (AASs), because they have both bodybuilding (anabolic) effects and masculinizing (androgenic) effects. The masculinizing effects of testosterone cause male characteristics to appear during puberty in boys, such as enlargement of the penis, hair growth on the face and pubic area, muscular development, and deepened voice. Females also produce natural testosterone, but ordinarily in much smaller amounts than males. as a pill or injection (it is subject to rapid breakdown in the body). Bodybuilders may have begun using AASs to build muscle size and strength as early as the 1940s. Olympic athletes started to use these drugs in the 1950s. Most of this use went undetected, however, because the technology of drug testing did not allow reliable detection of AASs in the urine until the 1976 Olympic Games. Even so, anabolic steroids did not become a...

Bio Electric Impedance Analysis

Research shows that BIA is a fairly reliable and valid measure of body composition. However, this method tends to overestimate body fat in athletic populations (like bodybuilders). Until more population-specific formulas are developed, bodybuilders and athletes would be better off with skinfold testing.

Analyzing the data and adjusting your approach

Based on each week's results, adjust your cardio, weight training and or nutrition, if necessary. Each time you make a change, watch very carefully for what happens the following week. This will heighten your level of sensory acuity. If you develop a keen eye for changes in your body based on nutritional and training changes, you'll eventually become a master - you'll understand exactly how your body responds and you'll know exactly what to do, every time. It may eventually reach the point where, like many professional bodybuilders, you don't have to count, weigh, or measure anything. Everything becomes instinctual.

Muscle protein synthesis and breakdown

The balance between protein synthesis and breakdown in muscle is influenced by energy balance and exercise. A negative energy balance favors the loss of both fat body mass and lean body mass. Resistance training favors a net increase of lean body mass provided that the individual is at energy balance, so that diet is supporting the exercise she he is performing. In fact, it has been pointed out that nutritional interventions in athletes may have their biggest impact on performance by supporting consistent intensive training and thus promoting the physiological and biochemical adaptations that will, in turn, lead to muscle hypertrophy and improved performance.75 There is some evidence that a high protein intake may favor a preferential loss of fat versus lean body mass during weight loss, by favoring muscle protein deposition, among other mechanisms (see Section 4.5.2). Likewise, there is some evidence that protein intake shortly after resistance training may facilitate...

Combination body types

Combination body types are more common than pure body types. For example, someone who gains muscle easily, but who also tends to gain fat along with the muscle is an endomorphic mesomorph (endo-mesomorph). This body type is typical of football linemen, heavyweight wrestlers, shot-putters and many bodybuilders. This is the type of person with high levels of muscle, but the muscle is often covered with a layer of fat. Someone with this body type might score 5-6-1 Another example is the ectomorphic mesomorph (ecto-mesomorph). This is the type of person without an ounce of fat and with some fairly substantial muscle development on a tall and linear frame. Basketball players often have ecto-mesomorph body types. An ecto-meso (think Michael Jordan) might score 1-4-5

Strategy 1 Learn the Benefits of Good Nutrition on Stress

There is a direct correlation between the breakdown of protein for fuel and the greater metabolic need for glucose during times of physical or emotional stress or trauma. To get the extra glucose, the body takes amino acids from lean muscle mass, converts them to alanine, and changes the alanine into glucose to be used by the tissues as an emergency energy supply. Physiological stress can greatly increase metabolic requirements. For example, after surgery metabolic needs increase by 20 percent following a serious infection or a traumatic injury, they increase by 50 percent.

The Most accurate measure of your True Body type

Have genetic gifts you have the mesomorph's muscle-building qualities and the ectomorph's fat-burning qualities. How quickly you respond to de-training is also a good indicator of your true body type. What happens when you stop training Do you hold your muscle gains Does the body fat stay off If so, you are genetically gifted. If body fat starts accumulating the second you stop training, you have a higher endomorph component.

The perfect meal size

On average, the optimal intake to lose fat is about 2400-2500 calories per day for men and 1500-1600 for women. Naturally, if you are a serious athlete or bodybuilder with high activity levels, these calorie levels will be higher. To get your ideal calorie intake per meal is easy simply divide your total daily calories by the number of meals you are aiming for (preferably five or six).

Calculate your calories first then split them up into the proper ratios of protein carbohydrate and fat

For example, a common guideline for protein consumption is one gram per pound of bodyweight. Serious bodybuilders engaged in high-intensity training are often advised to eat as much as 1.25 to 1.5 grams per pound of bodyweight. One gram per pound is an excellent general guideline for bodybuilding or fat loss programs. The problem with this method is the same one we discussed with calorie calculations based only on body weight - it doesn't account for training and activity levels. Always calculate your calorie needs FIRST (based on activity, goals, body weight or lean body mass), then once you've figured out your calorie needs, you can divvy them up like you'd slice up a pie.

Establish a baseline and master the fundamentals first Then experiment and adjust as needed

Most diet programs begin with some kind of quick start crash diet program that is extremely restrictive. That's because the creators of these programs want you to see quick weight loss right from the beginning. However, unless you already understand the fundamentals of fat-burning nutrition, it makes no sense to attempt going on an extremely difficult regimen such as a bodybuilding contest diet or a very low carbohydrate ( ketogenic ) diet. You'll never stick to it. I like high protein, low carbohydrate diets at certain times for certain purposes. But a big mistake a lot of people make is trying a strict bodybuilder's pre-contest

How much fat you should eat every day What the mainstream experts say

Most conventional medical, health, and nutrition organizations including the National Research Council and the National Academy of the Sciences, recommend that for good health and weight control, you keep your fat intake below 30 of your total calories. The only reason that 30 of daily calories has been set as the standard guideline for fat consumption is because it's less than what the average American currently consumes. Thirty percent is not necessarily the ideal amount for optimizing fat loss, muscle gain, and physical performance just because the mainstream experts say so.

Why you must eat complete proteins every three hours

Carbohydrates have a storage depot in the body called glycogen. Glycogen can be stored in the muscles and liver and then drawn upon hours or even days later when it's needed. Proteins can't be stored in the body. There's only a very small and transient amino acid pool in the bloodstream. To maintain the optimal environment for muscle growth (positive nitrogen balance), complete proteins must be eaten with every meal. This explains part of the rationale behind the common bodybuilding practice of eating six protein-containing meals per day (One every three hours or so.)

Depression Is Serious

It is my experience that depression is common among individuals who live in dreary, lack of sunshine climates. The ability to be outside in the sun impacts your emotional health. Sun helps the emotions by facilitating the movement of fat and minerals all needed for brain health. I am not promoting sun worshiping or overexposure. I am going to suggest, however, that those who live in cloud-covered areas increase their flax oil during winter months, especially if you have dry, flaky skin. I also recommend a regular exercise program with free-weight resistance training, machines or elastic bands, and aerobic activity. Motion is life and increases the feel good endorphins.

The RDA vs the protein pushers

For years, a heated controversy has raged over whether or not extra protein will boost muscle development. On one side of the debate you have the conservative dieticians and medical professionals who stubbornly insist that the recommended Daily Allowance (RDA) is all you need to develop muscle. The RDA is the official government guideline set by the National Research Council. The RDA is based on total bodyweight and is currently set at .8 grams per kilogram of bodyweight (or .36 grams per pound of bodyweight). For a 172 pound man that's a paltry 62 grams per day. On the other side of the debate, you have the protein pushers who claim that mega doses of protein are the key to muscular growth and fat loss. These high protein fanatics often suggest intakes as high as 350-500 grams a day or more. More often than not, the protein pushers are in some way affiliated with a supplement company and have a vested interest in selling you protein supplements. In other cases, these high protein...

Isnt too much protein bad for you

Following these guidelines, many male competitive bodybuilders or people on low carbohydrate diets consume as much as 250-350 grams of protein per day or more. Women often consume as much as 175-225 grams per day. This often raises the question, Isn't this much protein bad for you If you have any kidney problems, you should avoid high-protein diets and you should always check with your physician before making any major changes to your diet. However, the idea that a high-protein diet is bad for you is a myth. It's a myth that never seems to go away, so let's take a closer look at the truth of the matter.

Protein and dehydration

One legitimate concern for the healthy person when following a high-protein diet is dehydration. Metabolizing protein requires more water than fats or carbohydrates, so it's extremely important to consume extra water if you increase your protein. The standard recommendation is eight to ten 8 oz glasses per day (64 - 80 oz). However, the higher your protein intake, the more water you should drink beyond the standard guideline. For bodybuilders on high-protein diets, a gallon a day (124 oz) is more like it. If in doubt, drink even more

Bone Mass Acquisition

Heredity Genetic factors are considered the most important determinants of the variability of bone mass gain during pubertal maturation. Several genes are involved in bone modeling and remodeling, and influence bone mass determining also its peak value. The polymorphisms of more than 20 candidate genes have been studied (14). Nutrition Increasing dietary calcium intake during childhood and adolescence is associated with a greater bone mass gain and a higher peak of bone mass. The skeleton seems to be more responsive to an increase in calcium intake before the onset of pubertal maturation (18). Benefits are more marked in the appendicular than the axial skeleton. Among other nutrients, protein intake is especially important (19). During the period of growth, inadequate energy and protein intake can affect bone development. Low protein intake also reduces the production of IGF-1. During adolescence, a relative deficiency in IGF-1 may result not only in a reduction of bone longitudinal...

Benefit 1 Reduces Fat Not Just Pounds

As we have seen, scale weight can be deceiving. The goal of any good weight-loss program should be to lose fat, not lean muscle tissue. While most people connect weight loss with going on a calorically restrictive diet, few realize that exercise is a powerful tool for taking off the weight. A recent article in the Journal of Nutritional Biochemistry reported that while dieting did take off the pounds, exercising was more effective at reducing pounds of body fat Although total fat decreased in both weight loss groups (exercise vs. diet), the average reduction was greater in the exercise-induced weight loss group than in the diet-induced weight loss group. Exercise also preserved and even increased lean muscle tissue, whereas dieting alone tended to reduce lean muscle to a certain degree.

Carbohydrate recommendations What the conventional wisdom says

Carbohydrate requirements can vary greatly from person to person. Endurance athletes may do best with as many as 60 -65 of their calories from carbohydrates, while competitive bodybuilders in a pre-contest mode might temporarily reduce their carbohydrates to half of that or less.

The secret to almost instantly increasing your strength by 1015 and endurance by 2030

What would you say if I told there was a substance that could almost instantly increase your muscle contractile strength by 10-15 and increase your capacity for prolonged aerobic exercise by 20 to 30 What's more, the substance is totally legal and has absolutely no side effects. Not only that, it can also help you burn fat more efficiently and increase your muscular development. You'd probably think I was talking about some kind of illegal steroid or performance-enhancing drug wouldn't you (Either that or you'd think I was just full of hot air ) Well, its true Such a substance really exists, and it's not a drug.

Notes on the reduced carbohydrate diet menu template

This reduced carbohydrate menu format is more restrictive than the baseline diet and is designed for accelerated fat loss. It is intended for competitive bodybuilders, fitness competitors or non-athletes who want to get extremely lean or break a sticking point. It is effective for those with an endomorph body type or people who are carbohydrate-sensitive. It works by reducing total carbohydrate intake, thereby depleting glycogen stores and forcing your body to draw on stored body fat for fuel. It also works by managing blood sugar and insulin better than a high carbohydrate diet. Never remove all of the carbohydrates from your diet. Extremely low carbohydrate or zero carbohydrate diets are not necessary to get lean. Instead, you should decrease your carbohydrate intake slightly, eat fewer carbohydrates in the evening and change the type of carbohydrates you consume. Switch from processed and simple carbohydrates to natural complex carbohydrates, especially fibrous vegetables. Fibrous...

Raising Awareness Of Weight As A Health Issue

Growth history as well as relative to a healthy and appropriate reference population. For individuals under 20 years of age, BMI is a complex concept not only do weight and height change as the body grows, but body-fat content and muscular development are also changing, and there are significant gender differences in the pattern of change. Thus it is important to use gender- and age-specific BMI percentiles to determine whether a particular child has excess weight.

The Truth About Fatburning Supplements

If you want to get rid of body fat, you cannot merely treat the effect. Instead, you must trace the effect back to its cause and treat the cause. The cause of body fat is inactivity and poor nutrition. Until you increase your activity and improve your nutrition, no supplement or fat burning pill will ever help you in the long run. A sound nutrition program combined with weight training and aerobic exercise maintained for life is the only way to burn fat and keep it off permanently.

The secret about meal replacement products that the supplement companies dont want you to know

Supplement companies would like you to believe that MRPs have some kind of anabolic muscle building or fat reducing properties, but the truth is that they're nothing more than powdered food. Here's what a top bodybuilding competitor and a top bodybuilding trainer have to say about MRPs - Chris Faildo, Team Universe Lightweight Bodybuilding Champion Food is the cornerstone of nutrition. If you do not eat the proper foods - lean proteins, starchy carbohydrates, and fibrous carbohydrates - nothing else matters. No supplement can ever provide you with all the benefits that food supplies. We were built to process foods - proteins, carbohydrates and fats - not powdered or liquid supplements alone. If you want to make the best possible progress with your physique, I suggest that you forget the hype surrounding all supplement diets or meal replacement programs and get back to basics. And that means food. - John Parillo, bodybuilding nutritionist and author of High Performance Bodybuilding.

Eating food is a lot more work but it can multiply your results exponentially

Eating whole foods five or six times a day is not easy. It often seems like you're constantly shopping, cooking, packing food in plastic containers, etc. No one said this would be easy. But if you've become heavily dependent on liquid products and you're not getting the results you want, then you owe it to yourself to at least try nothing but whole foods for a while to see the impact it has on your physique. I think you'll see a huge difference. If you want to get lean and muscular, save the MRPs for convenience

High intensity interval training HIIT for fat loss

Ironically, weight training has a much higher magnitude of EPOC than aerobic training. Studies have shown increases in metabolic rate of as much as 4-7 over a 24hour period from resistance training. Yes - that means weight training does burn fat -albeit through an indirect mechanism. For someone with an expenditure of 2500 calories per day, that could add up to 100 - 175 extra calories burned after your weight training workout is over. The lesson is simple Anyone interested in losing body fat who isn't lifting weights should first take up a regimen of weight training, then - and only then -start thinking about the HIIT

Macronutrient Demands Protein

In strength and power sports such as weightlifting, sprinting and bodybuilding, the use of high-protein diets and protein supplements is especially prevalent, and daily intakes in excess of 2-4 g-1 kg-1 are not unusual. Scientific support for such high intakes is generally lacking, but those involved in these sports are adamant that such high levels of intake are necessary, not only to increase muscle mass but also to maintain muscle mass. This apparent inconsistency may be explained by Millward's adaptive metabolic demand model, which proposes that the body adapts to either high or low levels of intake, and that this adjustment to changes in intake occurs only very slowly. This means that individuals such as strength and power athletes who consume a highprotein diet over many years will find that any reduction in protein intake will result in a loss of muscle mass. This is because of an upregulation of the activity of the enzymes involved in protein oxidation to cope with the high...

Schwarzenegger Arnold I947 Noted body builder actor and politician

S chwarzenegger's scope of influence extends outside the obsessive muscle-building sport in which he made his initial mark. He is also a successful entrepreneur, actor, and politician. His lifestyle and discipline has made him the model of fitness enthusiasts for over thirty years (1979). Unlike the strongmen of earlier years who epitomized health through exercise, Schwarzenegger has become an ideal of the modern perception of masculinity, one of those individuals that have, advance billing as leaders, dominators, controllers in short, masters of the universe (Klein 1993 9). Alan Klein claims that bodybuilding exploits grandiosity of the male body for the purpose of compensation the bodily fortress protected the vulnerability inside. He asserts that this internal vulnerability stems from insecurity and that the powerful arms and chests are a bodybuilder's way of working out a range of personal issues and believes that a man measures his success in life through the development of his...

FAQ 2 What if I dont have time to do cardio and lift weights Can I just do cardio

If you're a recreational lifter looking to lose a few pounds and firm up , your time commitment for weight training might be as little as three days a week for thirty minutes a session. If you're aspiring to become a bodybuilder or fitness competitor, or just look like one, the time commitment will be substantially more. You don't get a body like Miss Fitness Olympia, Monica Brant, or Team Universe bodybuilding champion Skip Lacour from just minutes a day in the gym. Physiques of that caliber come from many hours spent in the gym - sometimes even two training sessions a day before competitions.

FAQ 6 I dont want to get muscle bound wont lifting reduce my flexibility

Weight training does not reduce flexibility inactivity reduces flexibility. If you perform weight training exercises through the full range of motion, this will actually increase your flexibility (although not to the same degree as specific stretching exercises). Some particularly massive bodybuilders lose range of motion, but that's mostly due to their sheer bulk. However, there are also many male bodybuilders with massive muscles, weighing 250 pounds or more who can do full splits (you often see this at bodybuilding competitions as part of the posing routines). So much for the muscle bound theory. If you still have any doubt about the effect of weight training on flexibility, attend or watch a video of a national or professional fitness show like the Fitness Olympia. The fitness competitors are among the most hyper-flexible athletes in the world, even though they train with weights every bit as hard and heavy as the bodybuilders. For maximum flexibility, stretching should be...

FAQ 7 Should men and women train differently

For the most part, men and women should train the same. It's not uncommon to see books or programs about special types of training for women. Usually they use words like sculpting, shaping , or toning. That's great for marketing to women, and if you want to use these words to describe your weight training program, that's fine. But technically, there's no such thing as toning. You won't find this word in any scientific text. Muscle development is muscle development and it takes place in exactly the same

FAQ 9 Should I do my cardio and lifting in the same session or in separate sessions

When you do your training is not nearly as important as just doing it consistently. Timing is a secondary and highly overrated factor. Don't lose sleep over this or get caught up in the arguments either way. However, if you're doing cardio and weights on the same day and your schedule allows it, it's probably ideal to split your cardio and weights into separate sessions (especially if you're interested in gaining muscle as well as losing fat). For example, you could do 30-45 minutes of cardio early in the morning and 30-45 minutes of weight training in the late morning, afternoon, or evening. This twice a day schedule has several potential benefits Unfortunately, twice a day training isn't always practical. If two sessions a day doesn't fit into your schedule, then doing your cardio immediately after your weight training is also effective. The only drawback to doing weights and cardio in the same session is that the workouts can become very long and tiring sometimes 75-90 minutes (for...

FAQ 10 How often should I train

Recovery is the name of the game in building muscle. The goal is to train hard, then get your butt out of the gym and let the muscles rest. Your muscles don't grow during the workouts, they grow after your workouts - but only if you allow them enough time to recover. This is how weight training differs from cardio. When rapid fat loss is your goal, daily cardio can be beneficial. Weight training every day is always counterproductive. Unless you're a serious athlete or competitive bodybuilder, three or four days a week of weight training is plenty to begin with. An advanced program is usually four or five days a week at most. Lifting more than five days per week is NOT recommended on the BFFM program, even if you're advanced and have been training for years.

FAQ 11 How many sets should I do

Why three sets per exercise There are scientific and practical considerations. From a practical standpoint, your objective is to keep your weight training workouts between 30 and 60 minutes. To do this, you simply adjust your volume (number of sets) according to the time you've allotted. From a scientific perspective, you simply cannot activate and fatigue enough muscle fibers to cause maximum growth with a single set. Studies looking at single set versus multiple set programs also found that multiple sets increased growth hormone and testosterone more, which provides a better environment for muscle growth and fat loss.

FAQ 12 How many reps should I do

The number of repetitions you use depends primarily on your goals. For example, athletes like football players would do a lot of training in the 3 - 5 rep range with extremely heavy weights for strength, while a bodybuilder would do more training in the 8-12 rep range with moderate weights for size. For overall muscle development and fat loss, the majority of your reps should be performed in the 6-12 reps range. The basic rule is If you can't perform at least six reps, the weight is too heavy and you should reduce it. If you can do 12 reps easily, it's time to increase the weight. Here are the general rep guidelines for the BFFM program

FAQ 13 Will high reps help me burn more fat

The actual performance of a repetition is not what burns the fat. Calories are burned with every rep, of course, but the fat burning effect from weight training comes into play after the exercise from the increase in post workout calorie expenditure (EPOC) and the increase in BMR from having more lean body mass. Weight training burns the most body fat after the workout. Cardio training burns the most fat during the workout. The real fat burning value in weight training is the increased metabolic rate after the workout, which has nothing to do with the number of repetitions you perform. Building more lean mass increases your metabolic rate and keeping your reps in the six to twelve range is the most efficient way to build lean mass. Therefore, as Chris Aceto pointed out in the display quote for this chapter, six to twelve reps is the ideal rep range for fat loss.

FAQ 18 How hard should I train Should I train to failure

How hard you work out or the amount of effort you put into your training, is also known as intensity. If you've selected the proper weight, and you're training hard enough, the last two or three reps in your set should be difficult. You will often feel the pain of lactic acid buildup, also known as the burn. This is not be confused with the pain of injury. The pain of the burn and muscle fatigue is actually considered by bodybuilders to be good pain. If you complete your set of 6-12 reps and it felt easy (there was no burn or fatigue), then the weight was too light. You're babying yourself. If you've selected the right weight, you should reach a point where you momentarily can't do another rep. That point is known in bodybuilding as reaching failure. Whether you should push yourself this hard is another topic of great controversy. However, among champion bodybuilders and fitness competitors, there's no question - every set is taken to failure, or at least close to it. Although most...

FAQ 19 How do I choose my exercises

Regardless of whether you're just starting out or you're a competitive bodybuilder, you should emphasize the basics. What's different between beginning and advanced training is the number of exercises, how many sets, the amount of weight used and the level of intensity, not the choice of exercises.

FAQ 22 Should I train my abs every day to lose fat

Training your abs every day doesn't burn more fat In fact, abdominal training has NOTHING to do with fat loss Fat loss comes from nutrition and cardio. Abdominal training develops the muscle underneath the fat but doesn't remove the layer of fat on top of the muscle. It's entirely possible that you could have a GREAT set of abs that are completely covered up with fat, so you can't see them On the BFFM program, you will train your abdominals just like any other body part, or at the most, twice per week. If you want to add a second ab workout, you can squeeze it in on your non-weight training days or at the beginning or end of one of your weight training workouts.

The intermediate workout Level II The Two Day Split

The two day split is probably the most popular weight training program in use today. It's ideal for intermediate bodybuilders and recreational lifters of all experience levels because you can get very good results with only three days a week of training. This type of split is generally considered an intermediate level workout. However, if you're not a competitive bodybuilder and you simply want to stay fit, healthy, lean and look good on the beach, then you could conceivably stay with this program indefinitely (although if your goal is to put on some serious muscle mass or compete in a physique competition, you'll definitely need to move up to a three or four day split eventually).

Legs Back Biceps calves Day two

Again, let me emphasize that this is considered an intermediate routine, but you could stay on this program indefinitely if you're getting good results. Once you're as lean as you want to be, if your goal changes to gaining muscle mass, you'll want to advance to a three or four day split (as long as you have six to twelve months of training experience under your belt).

The advanced workout Level IV The four day split

This is the big daddy of all the routines - it's the program I use and personally endorse for bodybuilders or advanced trainees seeking muscle growth. I have never found a more effective muscle-building program for an advanced bodybuilder. To use this routine effectively, you need a solid base (at least a year or more of consistent training), you must be familiar with multiple exercises for each muscle group, and you need 4 - 5 days each week to train. On the four day split, you only have to train two muscle groups per session (three at most if you count abs). This keeps your workouts brief and allows you to concentrate better and generate more intensity on each exercise (ideal for bodybuilding). Another advantage of working only two muscle groups per workout is energy conservation. Intense, heavy training is extremely energy consuming. If you work a large muscle group such as legs for multiple sets on multiple exercises, you're not going to have the energy left for two or three more...

Hormones Used in Dieting

Supraphysiologic doses of testosterone, especially when combined with strength training, increase fat-free mass, muscle size, and strength in normal men . . . t he combination of strength training and testosterone produced greater increases in muscle size and strength than were achieved with either This is one of the effects athletes and bodybuilders are looking to achieve when using steroids because increased muscle size and strength leads to hitting balls farther, running faster, jumping higher, and lifting more. A third hormonal supplement, hGH, also known as somatotropin, is synthesized and secreted by the anterior pituitary gland. hGH can directly affect cells that have a receptor specific for hGH and more importantly it has an effect on the liver, stimulating it to produce IGF-i (insulin-like growth factor 1). IGF-i has important effects on body mass and size it stimulates bone growth, as well as protein synthesis in muscle cells. hGH is essential for postnatal growth and...

Biceps Brachii Muscle Strain and Bruising

Muscle strain and bruising are among the most common sports injuries. Muscle strain is a tearing that is caused by the sudden extension of a joint beyond its normal range of function or by any other excessive physical demand made on the muscle. This type of injury to the biceps brachii or the pectoralis major and pectoralis minor can occur while the athlete wards off a check in hockey or tackling in football, during weight training, or as a consequence of sudden, violent torsion of the shoulder during throwing sports. The athlete may feel stiffness, tenderness, or pain in the affected muscles, and motion in the affected joints may be limited.

Clare Stevinson Kristin L Campbell Christopher M Sellar and Kerry S Courneya

Muscular fitness can be subdivided into strength and endurance components. Muscular strength is the ability of a specific muscle (or group of muscles) to generate force (also referred to as maximum voluntary contraction or MVC), while muscular endurance is the ability of the muscle to complete a repeated number of contractions over time.18 Recent evidence suggests that muscular fitness, independent of aerobic exercise, is associated with mortality.23 Resistance training is the primary mode of improving both muscular strength and endurance. Benefits of resistance training Body composition refers to the relative percentages of fat mass and fat-free mass that make up the body.18 Specific measurements of body composition provide better estimates of body fat than do those based simply on weight, height, and or circumferences.18 Individuals with large amounts of body fat are at greater risk of developing various chronic illnesses.6 Improvements in body composition can be achieved through...

The mesomorph aka the genetic freaks

Pure mesomorphs are naturally lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Mesomorphs are the typical natural-born athletes and bodybuilders. Most of them were lean and muscular before they even started working out. A bodybuilder like Arnold Schwarzenegger is almost pure mesomorph (7) with low body fat and massive muscles. Because of his height and long limbs, he has a small ectomorph component (2). He also seemed to get quite bulky in the off-season, indicating a slight endomorph component as well (2). I would rate Arnold a 2-7-2. Mesomorphs are the genetically gifted people we all love to hate because they gain muscle and lose fat so easily. These are the people who don't seem to train or diet hard at all, yet their bodies respond like crazy.

What a decrease in Lean Body Mass tells you

Water balance can affect your weight in the opposite direction too. Your muscles are like sponges for carbohydrates and water. If you eat more carbohydrates one day than usual, and also increase your fluid and or sodium intake, it's not uncommon to see an increase in bodyweight of three to five pounds - especially if you're on low carbs. Are those three to five pounds overnight solid muscle Of course not. But if your official weekly weigh-in falls on that day and your body composition is the same or lower, you will show a several pound muscle gain. This simply reflects glycogen and water in the muscles. In bodybuilding lingo, you filled out.

Early morning fasted cardio A simple method to increase the fat burning effects of your cardio by up to 300

Any time of day that suits your schedule is a good time for cardio. The important thing is that you just do it. However, many bodybuilders and fitness models believe that early morning fasted cardio burns more body fat. Although this is still controversial, the evidence is strong and there are many reasons to consider doing cardio first thing in the morning on an empty stomach. The argument in favor of fasted early morning cardio goes something like this fuel. Bodybuilding nutritionist Chris Aceto suggests, A strong cup of coffee should facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you'll ultimately spare protein too. Morning cardio is still controversial in academic circles, but in my book, it's a sure-fire way to double or even triple the fat burning effects of your cardio. Ask any highlevel bodybuilder or fitness model when they do their cardio and the chances are good that they'll tell you they're working up a sweat before breakfast early...

Basic definitions of high low and moderate macronutrient percentages

With such a wide range in each category, how do you know what percentage is best One tip is to avoid the extremes. Extremely low or extremely high ratios of anything are usually not the best approach. There are exceptions of course Competitive bodybuilders sometimes jack up their protein sky-high to as much as 40-50 for short periods before contests.

Reasons why you must eat lean proteins and complex carbohydrates together at every meal to maximize fat loss and muscle

To gain muscle and lose fat, it's not only unnecessary to separate carbohydrates and proteins - it's counterproductive. Here are 8 convincing scientific reasons why. Read them and then you be the judge of whether you want to eat a meal without your protein and carbohydrates. 5) The body's stores of muscle glycogen are very limited (Between 300 and 400 grams). Muscle glycogen is the primary source of energy for weight training. If your glycogen levels become severely depleted, your training will suffer. Advocates of very low carbohydrate, high protein, high fat diets claim that your body will learn to function on fat and protein and they make convincing scientific-sounding arguments to back up their position. However, if you were to ask any champion bodybuilder how a low carbohydrate diet affects their training, virtually all of them would tell you that it reduces their energy, lowers their intensity, and makes it difficult to get a pump. Even on carbohydrate-restricted programs it's...

Height and Weight Charts Are Obsolete

One of the most common methods of determining your so-called ideal weight is the height and weight chart. These charts, often used by insurance companies, physicians, sports teams and the military, tell you how much you should weigh based on your height alone. Although these charts are still popular, they're very misleading, especially to athletes and bodybuilders who carry more muscle than most people. A 5 foot 8 inch male bodybuilder weighing 200 pounds would be grossly overweight according to a height-weight chart. However, such an athlete could have a body fat level well into the single digits with visible six-pack abs. On the other hand, people with normal body weights could easily be classified as obese when you take into account their body fat level. For example, a 105-pound woman could have 33 body fat. A 172-pound man could be 27 . Both have acceptable bodyweights according to the charts, but their body fat levels put them in the obese category. These people, who have with...


Beta-hydroxy-beta-methylbutyrate (HMB) is a leucine metabolite that has shown anticatabolic actions through inhibiting ubiquitin-proteosome-mediated protein breakdown216 and that may prevent exercise-induced muscle damage.217 It is primarily used by bodybuilders as a supportive measure to induce changes in body composition, and could be a potential dietary supplement for body weight reduction.182 Randomized clinical trials conducted to assess the potential for HMB as an ergogenic aid reported modest effects in reducing fat mass and increasing lean body mass, and no apparent adverse effects (reviewed in references 199 and 218).

The Classic Female Fat Pattern

The Importance of the Body Fat-to-Lean Muscle Ratio Even though most women equate being overfat with how many pounds they weigh, the scale does not tell the whole story. While scale weight is certainly an important factor and will give you some information about your general health, it is even more important for you to determine your body composition that is, how many pounds of fat you carry in relationship to how many pounds of lean muscle. The following table categorizes body fat percentages for women Most women believe that it is inevitable that their body fat-to-lean muscle ratio will rise as they age and experience the hormonal changes associated with menopause. In fact, the tables you see in some health books, on the Internet, or in your doctor's office will reflect this belief, allowing for a higher healthy percentage of body fat in older people. But women do not have to settle for a higher fat percentage as they reach midlife and their later years. The amount of body fat is...

The moderate carbohydrate high protein diet for carbohydrate sensitive endomorphs

These ratios can have a 5 float in either direction. For example, if the carbohydrates were 45 and the protein 35 , the results would be similar. Forty percent carbohydrates would not be considered a low carbohydrate diet by most people's standards rather it's moderate in carbohydrates. However, even this moderate reduction is often enough to make a substantial difference for those who are carbohydrate sensitive. (By the way, you may have noticed that with one small shift - adding 10 to the fat and subtracting 10 from the protein, turns this into a 40-30-30 Zone diet. In fact, the Zone ratios are very similar to the BFFM Phase II Maximum Fat-Burning Diet. The BFFM moderate carbohydrate diet is simply higher in protein, which is what most bodybuilders prefer.) dropped your carbohydrates too much, all the side effects I mentioned earlier will begin to become more apparent. Even for the serious bodybuilder or fitness competitor preparing for a contest, my recommendation is that 25-30 of...

Does too much cardio make you lose muscle

One common exercise myth is that doing too much aerobic exercise, or doing it too hard makes you lose muscle. While it's certainly possible this could happen, only extreme amounts of high impact, high intensity cardio would cause large muscle losses to occur. For example, endurance training and bodybuilding don't go well together. The muscle loss issue is usually highly exaggerated. If you're in doubt, don't guess Carefully track your lean body mass with skinfold testing and adjust your cardio and nutrition accordingly. Losing muscle is most likely caused by three factors Inadequate caloric intake, inadequate protein or dieting without including a weight training program. You're more likely to lose muscle from not eating enough than you are from doing too much cardio. If your lean body mass drops, it's usually because you're missing meals or not eating enough.

The psychological reason most people sabotage their efforts to lose body fat

What you think about repeatedly every day is eventually accepted by your subconscious mind and your subconscious mind guides your actions on auto-pilot. This is the basis for the entire positive thinking movement. People who say that positive thinking, affirmations and autosuggestions don't work for them aren't using them correctly or consistently they're canceling out every positive command with a negative command. If a captain gave an order, Go east, but then kept changing his mind No, go west .no, go north, etc., the ship would never get anywhere That's why most people don't get anywhere in their fitness, bodybuilding or weight loss endeavors, either. Ironically, the very statement positive thinking doesn't work is a negative affirmation that guarantees it won't work

FAQ 21 How long should I stay with the same workout program

Advanced bodybuilders can adapt to a training routine in as little as 3-5 weeks. Strength coach Charles Poliquin says, Any training program is only as good as the time it takes to adapt to it. Poliquin recommends that advanced trainees change routines every six workouts. On the other hand, you don't want to change too often because this fails to provide any continuity. It's more efficient to milk each routine for all its worth, then change, than it is to change every workout at random (although some successful bodybuilders change routines nearly every workout - using the muscle confusion principle).

Protein quality Complete vs incomplete proteins

Protein isn't just found in meat, eggs and milk. There's also protein in vegetables, beans, legumes, and grains. However, the protein in these foods is not considered complete because it lacks one or more of the essential amino acids. Generally speaking, proteins from vegetable sources are lower in quality and that's the reason bodybuilders eat Many grains and legumes contain substantial amounts of protein, but none provide the full array of essential amino acids. Beans, for example, are very high in protein with about 15 grams per cup. However, they are missing the essential amino acid Methionine. Grains are lacking the essential amino acid Lysine. It's been frequently pointed out that combining two incomplete sources of vegetable protein such as rice and beans provides you with the full complement of essential amino acids. This may be true, but there's a decided difference between simply meeting your minimum amino acid requirements for health and consuming the optimal quality of...

Taper your calories Make breakfast your largest meal and dinner your smallest

This pattern of small to large is the opposite of how bodybuilders eat to get lean. If you want every calorie to be used most efficiently, reverse the order and eat a large breakfast, a small or moderate dinner, and avoid eating late at night. You are much less likely to store the early morning meal as fat because you've been fasting overnight. A

Total Daily Estimated Energy Requirement

If you want to gain weight, your goal should be to gain 1 2 - 1 lbs. per week. The objective is to gain lean mass, not fat. Exercise routinely, including strength training, and increase your caloric intake by using the Food Guide Pyramid guidelines (discussed in Chapter 3). Also, eat healthy snacks between meals.

Protein is raw building material for the human body

If your body is constantly creating new cells, the question is, where do all these new cells come from The answer, of course, is from your food - specifically, protein foods. Protein is the actual raw construction material for body cells like bricks are for a building. Body structures made from protein include skin, hair, nails, bones, connective tissue and of course, muscle. Next to water, protein is the most abundant substance in your body, making up approximately 15-20 of your weight. Of most interest to people who want to gain muscle and lose fat is the fact that 60-70 of all protein in the body is located in skeletal muscles.

Endomorph training and nutrition strategy

Endomorphs generally have a very difficult time losing fat with diet alone. Even a close-to-perfect diet often doesn't work by itself because the endomorph needs the boost in metabolism that comes from exercise. The endomorph must do everything in his or her power to stimulate their metabolism and this means combining good nutrition with weight training and aerobic training. To diet without exercising means certain failure for the endomorph. Weight training exercises that utilize large muscle groups like the back and legs are extremely effective for stimulating the metabolism and for stimulating the hormones that increase fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc) are particularly effective for this purpose. Toning classes, yoga, pilates and similar activities have some fantastic benefits, but for the endomorph, this type of activity is NOT the ideal way to lower body fat. Participate in these activities as a supplement to your regular weights and...

As you read your affirmations mentally visualize them as already achieved

Bodybuilders and fitness athletes use visualization in many ways they visualize their workouts or they see themselves successfully completing a lift or performing aerobic training. They also see pictures of their bodies the way they want them to look when they reach their ultimate goal. Arnold Schwarzenegger visualized his biceps as mountains When I am doing barbell curls, I am visualizing my biceps as mountains - not just big, but HUGE Former professional bodybuilder Lee Labrada visualized the skin on his abs getting tighter and thinner like cellophane wrap clinging to the abdominal muscles as he was dieting down for competition. Three time Mr. Olympia Frank Zane said that he mentally saw himself winning the Mr. Olympia at least one million times before it actually happened. Former Ms. Olympia, Rachel Mclish said, I visualize the blood surging through my muscles with every repetition and every set I do. When I pose, I've got a mental picture of how I want to look. When you have that...

Cycle your cardio training throughout the year to prevent overtraining and adaptation

To avoid adaptation and plateaus, you must alternate periods of high volume aerobic work with periods of low volume work over the course of a year. Bodybuilders do this naturally between pre-contest and off-season phases, and that's why they're able to reach peaks of extremely low body fat every year. Once you've achieved what you

Keith Klein Worldrenowned nutritionist and author of Get Lean The secret to a fast metabolism

After 12 to 16 weeks of strict pre-contest dieting on super-clean, high protein foods eaten six or seven times a day, competitive bodybuilders often have metabolisms spinning so fast, they burn through huge quantities of food - even junk food (And they just keep getting leaner and leaner). Their bodies become like human food incinerators, producing enormous amounts of heat and burning off calories at an alarming rate. When frequent eating is combined with the right food choices, your body will literally turn into a turbo-charged fat burning machine

Closer Look The Six Myths of Self Esteem

Myth One High self-esteem is correlated with all manner of positive characteristics, such as being physically attractive, smart, kind, generous, etc. It is true that, for example, when both self-esteem and physical attractiveness are assessed using self-report (e.g., rate how attractive you are, rate your self-esteem), then strong correlations are typically found. However, when objective measures of attractiveness are used, such as having raters rate photo graphs of people in terms of attractiveness, then the correlation between self-reported self-esteem and other-rated physical attractiveness drops to zero. Those with high self-esteem may be gorgeous in their own eyes, but they are not necessarily gorgeous in the eyes of others. These kinds of findings are also obtained with a variety of other positive characteristics. For example, high self-esteem people may rate themselves as smart or high in kindness or generosity as well, yet others do not necessarily see them as being this way....

Determinants of Muscle Size

Men generally have more muscle mass than women, mainly because men produce more testosterone than women. Strength training may increase muscle mass slightly in women however, a common misconception is that strength training will cause women to bulk up. Importantly, strength training will greatly increase muscle strength and endurance and reduce the risks for injury. Moreover, women tend to have poor upper body strength and many military tasks require upper body strength. Strength Training Guidelines Correct lifting techniques are critical for achieving maximum benefits and preventing injury (see Appendix C). If your form is incorrect, strength training can lead to injury, not strength gains. Once you are comfortable with the basic training techniques for performing strength exercises, follow the FITT Principle, illustrated in the Physical Activity Pyramid (Chapter 4, Figure 4-2), to set up your routine. The FITT guidelines for strength training are Focus on the intensity of your...

Hauser Bengamin Gayelord 18951984 Popular advocate of diet and nutrition

Gayelord Hauser's advertising strategy largely relied on his personal image that is, his physical attractiveness and glamorous social life added to his mass appeal, as did having media celebrity followers such as Cary Grant, Mae West, and Greta Garbo, whom he personally advised. As one critic commented recently about Hauser's importance in changing Hollywood's body image Hefty

What are macronutrient ratios

Developing nutrition plans based on ratios of protein, carbohydrates and fats has been practiced for decades among bodybuilders. However, it wasn't until 1995 that nutrient ratios gained widespread attention from the public with the release of a book by Dr. Barry Sears called The Zone. This book made meal ratios household words because the entire Zone program is based on the nutrient ratio of 40 carbohydrate, 30 protein and 30 fat (or 40-30-30 ). By following the 40-30-30 ratios, Dr. Sears claimed you would lose weight, gain muscle, improve athletic performance and cure a whole host of diseases and health problems. 1680 calories is too low for a moderately active man. The protein recommendations fall short as well 126 grams of protein is plenty for a couch potato, but not enough to support a program with cardio and high intensity weight training. Will you lose weight on 1680 calories Sure - but it won't be long before the starvation mode kicks in. The Zone made two particularly...

Sex Differences in Mate Preferences

Evolutionary psychologists have also predicted that men and women will dif fer in the qualities they desire in a long-term mate. Specificall , because women bear the burdens of the heavy obligatory parental investment, they are predicted to place more value on a potential mate' s financial resources and the qualities that lead to suc resources. Men, in contrast, are predicted to place greater value on a woman' s physical appearance, which provides cues to her fertility . In a sample of college students, the men ranked physical attractiveness an average of 4.04, whereas the women

The zig zag calorie rotation method for maximum fat loss the most effective nutritional technique for fat loss ever

Some bodybuilders zig zag their calories completely at random and this seems to be effective for them. Other people use low, medium and high days in a pyramid fashion. My research, based on personal coaching programs with over 600 clients and on 14 years of competitive bodybuilding experience, has shown conclusively that the zig zag method works best in three day cycles. When your calories are kept in a large deficit more than three days, that's when your metabolic rate starts to dip. By raising your calories every fourth day, you spike your metabolism and the starvation mode never fully kicks in. The zig zag method is without question, the most effective method of fat loss ever developed. It is also one of the best-kept secrets of the world's best natural bodybuilders and fitness models. Bodybuilders frequently use this method prior to competitions to help strip their bodies of all visible fat while maintaining their lean body mass. This method is also effective for breaking...

Make your goal to lose weight slowly at a rate of 12 lbs per week Be patient

The more slowly you lose weight, the easier it is to maintain your lean muscle mass and keep the fat off. It's better to lose only one pound of pure fat per week than it is to lose two pounds per week with one pound from muscle and one pound from fat. Bodybuilders usually set their goal to lose weight at a rate one to one and a half pounds per week. Losing only a single pound a week may seem like an excruciatingly slow process, however, this is one of the best-kept secrets of bodybuilders and fitness models and one of the most important keys to permanent fat loss. Why would you want to lose weight faster if you know you're going to lose muscle and there's a 95 chance that you're going to put the fat back on Weight is largely meaningless as an index of fitness, health, physical attractiveness, or practically anything else related to human beings. Unless you are an athlete aiming to compete in a certain weight class, what matters is body composition, not weight. Body fat percentage is a...

FAQ 17 When should I increase the weight andor reps Progressive Overload

Pay close attention here Progression is the single most important part of any weight training program. Progression means that you must challenge yourself to improve at every workout. The best method of progression is to increase the amount of weight you use. However, increasing weight is not the only method of progression. Any type of physical work you do that is above and beyond what you've done in the past will produce an adaptive response (you'll get stronger and or more muscular). Your goal at every workout is to lift more weight, do more reps, lift the same amount of reps and weight in less time, or perform some type of workout or exercise you've never done before. Don't get too caught up in pre-planning your entire cycle of progression or getting too scientific about it. Sometimes trainers, books or articles make this topic of progressive overload and periodization seem incredibly complicated. It's not Just observe the overall principle Make your body do something - anything at...

Frequent eating speeds up your metabolism due to the thermic effect of food

The promoters of high-fat diets suggest you can eat unlimited fat as long as your carbohydrates are restricted. They also suggest that high fat will stimulate the testosterone and growth hormone release that's necessary for muscle development and fat burning. The problem is, even if there's an extra release of anabolic hormones, it's not going to help you much if your metabolism is as slow as molasses in January.

FAQ 25 Should I train my entire body in one session or split it up

To start weight training, but it gets old fast. Within just months, you will outgrow it and you'll need to add exercises. As you advance, you need additional exercises to work each muscle group completely. For example, a muscle like the deltoid has three heads, anterior, medial and posterior. For complete overall muscle development, you need to work all three heads. The problem is, the more exercises you add, the longer your workouts will become. If your workouts get too long, you reach a point of diminishing returns, and ultimately, the excessive duration has a negative impact on your results.

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Five Foods That Build Muscle

How to properly fuel your body before and after your workouts, with the right nutrients and in the right way, for maximum results week after week! Find out why protein and hardwork is not enough...and why your results will suffer unless you add these other 5 foods to your muscle-building plan.

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