How to Gain Weight Fast |Build Muscle Fast

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[ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

What do these six things have in common?

– McDonalds
– Renée Zellweger
– Epileptic children
– Yours truly
– Most bodybuilding and fitness competitors
– Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world’s leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renée Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

Read on and I’ll explain what I mean…

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Why Low-Carb Works

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When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both — but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you’re busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn’t want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the “carb defense.”

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a “low-carber” for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

— Easy and convenient;
— Metabolically important for carb recovery;
— Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not “perfect” by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I’m bias for good reason!) is this:

click.here ——> My Favorite Foods Diet Presentation

EODD works so well because your carbs are low for “most” of the time. Not “all” of the time. And the times when your carbs are not low you can enjoy your favorite foods.

Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there’s no need to diet-perfect.

Progress always trumps perfection.

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Why Low-Carb Fails

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There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you’re certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That’s why I believe in having a flexible, tasty plan like EODD.

Then boredom is easily solved.

I share my own unique ideas about “cycling” carbs and fats in the presentation here:

click.here ——> My Favorite Foods Diet Presentation

Using my cycle strategy you will rarely if ever become bored. And your body will burn more bodyfat too. It’s just a cheap metabolic trick…but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I’ve seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called “healthy” Dean Ornish plan.

Lower blood fats, more weightloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there… : )

Hey…I said “low-carb”, not “low-life!”

Yours In Fitness,

J O N   B E N S O N

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be “optimal”, it’s not at all practical. I’d rather give you down-to- earth practical nutrition advice that you CAN and WILL follow — and enjoy.

Makes sense, doesn’t it?

click.here ——>  My Favorite Foods Diet Presentation

This article is about one very common Question among bodybuilders. The issue of gaining muscle without gaining fat. Most bodybuilders go through a ( Bulking phase) where they gain significant amont of muscle and some body fat. Whether or no it is possible to do it while maintaining the body fat levels. This article may have the answer.

The truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Is It Possible To Build Muscle Without Gaining Fat?

By Sean Nalewanyj

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.

You want to be huge, and you want to be shredded as well.

Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.

Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.

This can be accomplished in 3 main ways…

1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.

3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Lear more about the author Sean Nalewanyj

Is Protein Powder really necessary? Does it really work? How much do I need? What kind should I take? What is the best? These are the common questions when it comes to any supplement. In our case this the protein powder Vince gives you the basic knowledge you need so that you have a clue what to look for next time you go protein shopping. Vince also besides answering those basic questions he talks about the difference between protein from whole food and the protein powder. In the ends he talks about the different types of protein powder like whey protein, casein protein and soy protein along with a simple guide to help you choose according to your needs.

No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle GainVince’s program, No-Nonsense Muscle Building, makes you a master in muscle building dieting, training and all other factors. It also has a version for females (Body Sculpting for women). This version addresses the concerns of the females and helps them build the fitness model body they want. Great stuff and highly reccomended for those serious about making a dramatic change in there physique.


Skinny Guy’s Guide To Protein Powder

By Vince Delmonte

So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don’t really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don’t get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going ‘overboard’ and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost everyday. I just showed how it ‘works’ as a supplement to help you hit your supplemental protein mark but you are probably still wandering, ‘Yeah, but is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes.’ You are fully aware that protein is composed of building blocks called amino acids which performs a variety of functions in the body such as build and maintain healthy muscles when combined with diet and exercise. Protein also:

  • Support red blood cell production
  • Boost your immune system
  • Keep your hair, fingernails, and skin healthy
  • However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

    Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the companies history, and reputation. And then make a decision and take responsibility!

    In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars it is left almost tasteless and sometimes even gross.

    How much protein powder do I need?

    A better question would be, “How much pure protein do I need to achieve my goals?”

    Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

    I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

    I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

    Meal 1 (breakfast) – whole food

    Meal 2 (mid morning) – liquid protein meal

    Meal 3 (lunch) – whole food

    Meal 4 (mid afternoon) whole food

    Meal 5 (pre and post workout) liquid protein meal

    Meal 6 (dinner) whole food

    Meal 7 (before bed) whole food

    What kind of protein powder should I use?

    Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

    WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

    CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

    SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

    Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

    Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before a workout or after a workout.

    Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the the pre-workout and post-workout window.

    Whey Protein Versus Whey Isolate:

    Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

    Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

    SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

    For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

    IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

    You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

    Conclusion

    I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of starring blankly at the shelves without a clue!

    Oh yeah, protein powder will help you get more jacked and attract the ladies but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

    More about the Author Vince Delmonte

    Is the pump necassaryfor gaining muscle? Will more muscle makes you slower?How important is perfect form?or not? all these questions and more and the truth and the myths around them are revealed in this article. enjoy :)

    Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


    4 Fatal Muscle-Building Myths Revealed

    By Sean Nalewanyj

    If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day.

    Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need.

    If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains.

    In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

    Myth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

    For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful.

    While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow.

    A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

    Myth #2: Building muscle will cause you to become slower and less flexible.

    Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.

    Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply.

    Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.

    Myth #3: You must always use perfect, textbook form on all exercises.

    While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve.

    It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows.

    Myth #4: If you want your muscles to grow you must “feel the burn!”

    This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise.

    Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 12 and above.

    Lear more about the author Sean Nalewanyj

    Are you a beginner bodybuilder. How can you really tell?. This article will let you know. In case you are a bodybuilding beginner this will teach you how to build you foundation to building muscle fast

    No-Nonsense Muscle Building: Skinny Guy Secret's To Insane Muscle Gain Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


    Bodybuilding Beginners:

    Build Your Foundation First!

    By Sean Nalewanyj

    Let me ask you…

    Have you packed on at least a good 15-25 pounds of clean, muscular body weight since you began your muscle building program?

    Are you moving poundages on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body?

    Have you added at least a couple of inches or more to all of your major muscle groups?

    Are your clothes fitting significantly tighter? Are your friends and family noticing measurable changes in your physique? Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

    If you didn’t easily answer “yes” to all of the questions I just outlined above, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

    As a well known muscle building author, I receive all sorts of emails every single day from aspiring natural bodybuilders around the world. They’ll ask me questions such as…

    “What can I do to target my inner chest?”

    “Which exercise is best to build up the lower biceps?”

    “My rear delts are lagging behind my front delts. What should I do?”

    If you’re still in your bodybuilding “youth” and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.

    Why?

    It’s because diverting your focus onto these small and trivial issues will only serve to distract you from the most important and immediate task at hand.

    And what is the most important and immediate task a hand?

    It is to pack as much raw muscle size and strength onto your frame as humanly possible!

    That’s right; forget about the nitty-gritty details of whether your biceps match your triceps or whether your chest is on par with your back. These are issues that you can worry about later on, but until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying about.

    If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at hand…

    Get yourself onto a sensible, rational weight training schedule and stick to it religiously.

    Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can.

    Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity.

    Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month and every month of the year.

    Drink your water, get your rest and take your supplements whenever necessary.

    In other words: PAY YOUR DUES FIRST!

    If you’re in this for the long haul (and you should be, as there are no temporary fixes to be had here), then get yourself on to the most efficient path possible. And the most efficient path possible is the one that focuses on the fundamentals first and the details later.

    This is the mentality you need to bring to your bodybuilding program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

    Building muscle is not rocket-science, but it is a task that requires consistent willpower and determination. And until you’ve been “in the trenches” and have earned yourself an impressive and muscular body…

    Stop over-analyzing… Stop obsessing… Stop spreading out your focus onto every single minute issue that pops up…

    Get into the gym and TRAIN!

    Lear more about the author Sean Nalewanyj

    [ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

    Can you workout only one day out of three and make gains?

    I certainly can… and I bet you can too.

    Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

    “Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

    Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.

    Enjoy!

    Related Materials:

    7 Minute Muscle     Every Other Day Diet

    I’ve just started a new website for  Fitness reviews it will include a reviews to diffrent muscle building programs/ebooks and supplements. Also it is going to include reviews related to other fitness issues like weight loss and strength training. The website is still new and I will be adding reviews soon. no it is you chance go to bodybuilding reviews and submit your request for a review for any specific product.

    enjoy

    P.S. I really appriciate it if you let your friends know about it too

    [ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

    Hey… HEY! Keep your mind out of the gutter!

    By “dirty” I mean down and dirty… as in taken with my crappy iPhone camera by my friend and guru trainer Roland… while looking into a mirror… with no lighting, tan…

    Well, you get the point.

    Here’s an example… this was me listening to Nine Inch Nail’s song Vessel so I wasn’t exactly all-smiles… but I like listening to aggressive music when I train. My training partner/trainer Roland took this shot while I was staring in the mirror contemplating the next Smith Machine Press set with only 40 seconds of rest and using 225 pounds… yikers… my aching delts!

    Dirty Pic: Jon's chest, delts, arms... safe for work... : )

    Keep reading… I’ll explain.

    First, notice the definition in the arms, delts, and chest… (kidding… : )

    But I really am in the best shape of my career, or rather heading that way, carrying almost 30 pounds more muscle than my pictures from Fit Over 40 (taken right before my 40th birthday).

    So…

    What Gives?
    A 7-Day Deal, That’s What!

    Before I get to the REAL deal, I want you to get this:

    I started my peak-cycle training only 3 weeks ago!

    I’ve dropped almost 10 pounds of pure fat and added 2.7 pounds of lean mass during that time.

    This, without drugs, at the age of almost 47.

    I plan to have a ‘real’ photo shoot on my birthday, October 14th. So I’m WAY ahead of the curve.

    Here’s a few more shots to let you see my progress…

    Dirty Pic: Jon's calves and triceps plus side-chest... safe for work... : )

    Dirty Pic: Jon's legs... safe for work... : )

    Crapy, crappy iPhone pics… I know… but hey, give me a tan and a studio and I’d look better, not worse… so why not show you what I see in the mirror? It’s more fun that way. And more honest, although I do enjoy real photo shoots.

    Now For The Really Good Part…

    After these shots I enjoyed a huge slice of Key Lime Pie (my favorite) and some cheesy bread later in the day.

    You see, I practice what I preach in regards to My Every Other Day Diet System of Eating … and that’s not all:

    I trained my abs and calves today. Abs: 3 Minutes (using 3 Minute Abs, which comes with 7 Minute Muscle (it’s a whopping 1 page long… but worth the price of the book.)

    Calves: 7 minutes (using the 7MM protocol.)

    Are you getting the picture folks? This combo of diet and training WORKS.

    Just For Bodybuilders?

    Hardly. In fact I wrote both books for the masses. I just included advanced sections in each for athletes and bodybuilders like me.

    Let’s be blunt: If you want “any” amount of muscle added to your frame (and you should… muscle burns calories around the clock and creates those nice curves you want) then you need to train with resistance. The only difference between the way I train and the way most people (non-bodybuilders) train is the level of intensity and (in my case) I train a bit longer than my 14-minute protocol during a peak. But as you can see, I’m already IN near-peak condition before my longer bouts begin in the gym. Body fat: 6.2% (measured with calipers.) Weight: 214 pounds.

    Again, not bad for a (nearly) 47-year-old natural athlete!

    But this isn’t about me… well, it kinda is as these shots were so “dirty” I really dig ‘em… I like the raw look better than the studio shots most of the time… : ) No way…

    This Is About YOU!

    I’ve combined both The Every Other Day Diet and 7 Minute Muscle (also called “7 Minute Body”) for a price that’s less than the original “7 Minute Muscle” … that’s hard to beat, and it won’t last but another week.

    That’s right: EODD will no longer feature a discounted version of “7 Minute Muscle” starting NEXT WEEK. Sorry… all good things…

    Also… and The Radical Fat Loss Blueprint, which currently comes with EODD for FREE, will be taken off the freebie shelf for good.

    So, if you want:

    1. The Every Other Day Diet (the EODD Plan I use is included, called “The Extreme Plan”)

    2. 7 Minute Body (the workouts I use 50% of the time; the other 50% I like to train longer than 7-14 minutes because I’m a gym rat… but you DON’T HAVE TO… really. : )

    3. AND The Radical Fat Loss Blueprint FREE (this is how I dropped so much fat so quickly… and you can shed up to 21 pounds in 21 days if you really work at it and you follow the supplement cycle)

    Then go here and watch my video presentation on EODD:

    My Every Other Day Diet System of Eating

    After you purchase EODD you’ll be taken to a page to get 7 Minute Body at a massive discount… and you will ALSO get The Radical Fat Loss Blueprint FREE.

    This ends next week… hop to it.

    Your comments are welcome below… I’ll try to answer questions pertaining to training, EODD, 7MM, etc… but bear in mind I’m speaking at a fitness gathering this weekend so I’ll be hit and miss on my laptop.

    Now there’s a better way to train (faster) and diet (with your favorite foods used as TOOLS to force more fat-burning)… it’s up to you to take it.

    My Every Other Day Diet System of Eating

    [ Note: This article was written by my friend Jon Benson the fitness and nutrition author. I have his permission to share it with you. ]

    All this past week I’ve been telling you about this:

    7 and 14-Minute Workouts here < ---new.page

    This is all about how shorter workouts (7-14 minutes) are better for fatloss AND muscle gain than longer workouts.

    Naturally this freaks a lot of people out.

    When they see me they assume I train for hours a day.

    Wrong. I work out about 3 hours a week total in the gym when I’m not preparing for a photoshoot. When I am I increase the cardio… that’s it.

    However, I spend HALF the year training about 1.5 hours a week in the gym using my 7 Minute Muscle workouts.

    I like training longer, so I mix it up… but the results I get from 7 Minute Muscle are equal OR better than longer workouts so this next year I plan to train using ‘nothing’ but 7MM.

    More here:

    7 and 14-Minute Workouts here < ---new.page

    I’ve been getting swamped with questions about one thing in particular:

    WHY are shorter workouts better for fatloss?

    The secret behind this is a trademarked term (by me… : )

    HDT
    “Hyper-Density Training”

    HDT is the most unique form of density training there is.

    Density training is basically more work in less time.

    This creates the demand for more energy.

    More energy spent = greater fatloss.

    More energy demanded = more lean muscle.

    All of this in 7-14 minutes per day.

    3-5 days per week.

    I made a new website about HDT to explain it.

    Go here now…

    this comes down in a few days:

    7 and 14-Minute Workouts here < —about HDT

    P.S. HDT works for everyone, even those who workout in their home without weights.

    Just by going to the new page you’ll learn how to use the principles behind HDT (freee) to help you with your workouts…

    … and you can also get the “last-call” for my System that covers HDT and brevity training in detail…

    … for a massive discount…

    … here:

    7 and 14-Minute Workouts here < —about HDT