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Fast and Easy Bodybuilder Diet with 3 minute eggs!
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Use this secret technique to isolate the bicep muscle for a fuller and rounder bicep muscle!
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Simple breakfast prep to keep you on your diet to stay lean and muscular!
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NEVER SET LIMITS 03/16/2012
 
                                                                      Never Set Limits 
Never set limits in your mind about whatever it is you want to do.  Let’s say you want to get into  competitive bodybuilding or fitness modeling.  Don’t set physical condition limits  because once you do, you won’t progress any farther.  Progress is the name of the game. Even if it’s in small increments, the main thing is that you’re getting  better.
 
You’ve got to have a passion and drive for your physical desires, a personal creed that you are fully committed to no matter what  someone else thinks.  Once you have  this passion and drive directed at your physical desires (goals), you will not  be denied success.  Whether you  think you can, or you think you can’t, you’ll be right!  You need to have a mental image of how you want to look, feel, and act,
and then you’ll be on the path to getting exactly what you want.

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Do  you want one of the best leg exercises to pump up those thighs, hamstrings and glutes?  Well
most people at the gym don’t focus on leg exercises enough, that’s a big mistake
as the thighs and hamstrings have the potential to be the most powerful muscles
in the body. The  single leg leg-press is an effective thigh, hamstring and  glute  exercise
and can actually increase testosterone levels, which help the rest of your body  grow stronger and fit!
 If  you want to focus on the glutes and hamstrings keep the foot high on the
platform and push with the heel of the foot.  If you want to work the quads and to
some extent the calf muscle just place the foot a little lower on the platform
and push with upper part of the foot and use less heel. 

So  wave good bye to the chicken legs and put on some serious muscle!

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MUSCLE GAINING TIPS FOR MEN AND WOMEN


 


1. EAT UP
 Learn  to read food labels to know how many calories you're eating. Then add 500  calories to that number and start eating that many calories every day. Aim to  take in about one gram of protein per pound of body weight each and every day.



2. LIMIT CARDIO  SESSIONS
Perform up to two or three  days max of light jogging on the treadmill, but keep it to around 30 minutes per
session. To lose fat while sparing muscle perform sprint intervals.  You do this by running all-out for a minute and then backing off to a  light jog for two minutes. Do this for 30 minutes, two or three times a week.



3. TRAIN HARDER- TRAIN LESS

Do no more than 12 sets per  muscle group—closer to 10 is even better. Your reps should be between six and 10 per set for the most  muscle-gain and your workouts should never last much longer than 45 minutes. Use heavier weights and move through each rep at a controlled speed.



4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results  from your workout by either training the whole body in a single workout or
concentrating only on the upper body in one session and the lower body in  another. Concentrate on lifts that involve lots of muscles at once, such as  squats, deadlifts, presses, rows, and pull-ups.



5. STRETCH BETWEEN  SETS
Stretching of any kind and  getting massages will all help keep you flexible, prevent injury, and improve
recovery between workouts.


6. EAT REGULARLY TIMED MEALS  EVERYDAY
You should be eating five to six small meals a day. As long as good-quality fuel keeps coming into your
body—particularly protein and carbohydrates—you'll have the calories to build  quality muscle and the metabolism so you can also lose fat.



7. CHANGE OF ROUTINE

Every six to eight weeks, you need to alter the training routine, whether it's the number of reps you do, the
amount of time you rest, the exercises you perform, or any other training variable. Remember to keep a journal of your workouts to record your progress and make changes when needed.


8. TRAIN LESS - TRAIN THE WHOLE BODY

The more major muscles you  can recruit at one time—either in one exercise or one training session—the
greater the hormone release you'll get from your training, and that stimulates  muscle growth all day long. Training each muscle group with roughly the same  volume (like four sets of seated-rows after four sets of barbell bench presses)
will ensure balanced training, allowing you to grow more muscle quickly.



9. DRINK YOUR MEALS

Follow a lifestyle of healthy  nutrition. A high protein and carbohydrate meal about an hour and a half before
training is ideal.  Mix up a  protein shake that has a ratio of about two grams of carbohydrate for every one
gram of protein, a great liquid meal to have before training. After- ward be  sure to eat carbohydrates and some protein within 30 minutes after  training.


10. RECOVERY IS KEY TO  GROWTH
The ideal amount of sleep is  seven to eight hours per night. Train no more than four times a week. In other
details of your life ( your job, family, friends) do whatever you can to avoid  excess stress as chronic nervousness elevates cortisol, a hormone that makes  your body store fat and burn muscle.



Hope this  helps!

Dan Przyojski

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If  you’re looking for rapid fat loss the low-card diet is the way to (kinda) go for
you.  Low-carb diets deplete  muscle-glycogen levels to trigger the body to rely on fat for fuel.  High-intensity aerobics further depletes glycogen levels to burn away more
unwanted fat. For best results, do cardio before you eat (when glycogen levels
are lowest) and first thing in the morning. Stay on a low-carb diet for two
weeks. Then on the 15th day, increase carb consumption to two or three grams per
pound of bodyweight and decrease protein to one gram per pound of bodyweight.
You can follow a low-carb diet for eight to twelve weeks. 
The secret to keeping the energy up and the muscle on is in the caloric
intake.  That’s why you should use  a calculated amount of MCT oil in the diet
like we do on the MuscleBuilder Rx Diet.  This way you have energy to
train and don’t use precious protein for fuel.

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