How To Build Muscle And Gain Weight Quickly Part 2

Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge?

Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.

However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!

'Hardgainer' - Dump the title!

As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.

This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.

If you're lucky maybe you will build 3 - 5 pounds of muscle a year...

I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'

'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'

You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!

I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.

Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.

But it's easier telling everyone that you are a 'hard gainer.' Right?

This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.

The deadliest mindset in the world.

Consider this. It's like saying, "I can't afford it." This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, "How can I afford it?" By constantly saying, "How can I afford it" or "I can afford it," you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.

If you examine these two statements, you will see that "How can I afford it?" opens your mind to examining the possibilities of accumulating wealth. "I can't afford it," on the other hand, closes your mind to any possibility of attaining what you desire.

Let's make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, "There is no such thing as a 'hard gainer'" you will be able to bring out the muscular person inside of you. By saying, "I am a hard gainer" you are reinforcing the small and weak person who was already there.

Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?

No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I'm not talking 3 or 5 pounds of muscle a year. I'm talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.

The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a 'untapped reservoir with explosive muscular strength.'

Many personal development coaches stress the principle, 'you get what you focus on.' Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don't believe that you can succeed then what chance do you have?

Focus on believing in yourself and your abilities and re-classify yourself as a 'consistent gainer' or an 'unstoppable gainer' or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!

CLICK HERE FOR MORE INFORMATION

 

 

 

How to Cut Your Workout Time & Lose More Fat

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).

I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want. Please, read on...

In last week's newsletter, I spoke about the 3 biggest training mistakes as well as my top 3 training tips to help you get more results in less time. Here I go into detail on the superiority of interval training when compared to traditional aerobic exercise:

Q: What is the role of interval training vs. steady state aerobics in a fat loss program?

Answer:
Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.

Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.

And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.

From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.

Therefore, in the post-exercise period, interval training results in more calories burned.

In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.

The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.

The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.

The results speak for themselves.

So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.

And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.

The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.

Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.

Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/

Sincerely,

 

CLICK HERE FOR MORE INFORMATION

 

 

 

How To Find The Best Diet For You?

With all the different kinds of diets out there promising to be the better than the last, finding the best diet to suit you seems like an overwhelming task. For instance, some diets will say you should eat more protein or carbs, while another equally well renowned diet will suggest that you should eat less of them. With all the seemingly contradicting information, how do you know which is the best diet to follow?

There are lots of fad diets out there these days promising quick success. These diets that promise instant results are usually unsustainable. Often the severely restrict your food intake, prohibit your favourite foods,  require you to make lots of time consuming meals, and will have you marching around in the supermarkets trying to find bizarre ingredients.

That's the problem with many faddy diet programs. While they promise you quick results, they are very difficult to stick to as they do not match your own lifestyle. It has been said on countless occasions that the best diet plan a person can follow is one that they know they can stick to. If you follow a diet plan that doesn't agree with you, it makes the whole process of trying to eat healthily a big stress.

The result? You feel bored, stressed and miserable. And then we know what happens, you resort back to your old unhealthy eating patterns.

It is much better to avoid miracle diets and stick to one that you know you can stick to for a long time. Beware of diets that promise instant results and seek a more long-lasting diet plan that promises sustainability. A good healthy option is The Lunch Box Diet which is regarded as one of the best and most sustainable diets around.

 

CLICK HERE FOR MORE INFORMATION

Imagine how much easier it would be to be healthy and lose weight if you follow a diet plan that is perfect for your personality and lifestyle, doesn't have a strict set of rules and allows you to eat your favourite foods every now and then.

Here are some of the key characteristics shared by the best diet plans:

• Focus on taking in a variety of different nutrients
• Allow you to eat snacks between your meals
• Have a scientific basis
• Advise you to drink lots of water
• Advise you to introduce changes gradually
• Are sustainable and promote long term weight loss

So when looking at diet plans, evaluate them to see how closely they match-up with the factors outlined above. If they do, there's a much higher chance that you're going to be able to stick to the diet plan for a long time to come.

If the diet plan contains all these elements, you may be on to a winner. There is then a few more things to take into account before you decide whether or not the diet you are looking into seems like the best diet plan you you:

• Your Eating Style
  If a diet doesn't fit well with you style of eating, then it probably won't work for you. The best diets plans for you will be able to fit in with your eating routine, the way you like to cook food, and your eating-out and travelling patterns. Ask yourself if you would be able to stick to the timing and amount of meals that the plan advises.

• Your Favourite Foods
  A diet that bans you from ever eating your favourite foods could make life very boring for you. Many plans include a huge list of forbidden foods. Most people find that the best diets for them allow them to treat themselves every now and then and don't tell them to lay off their favourite foods all together.
• Your Exercise Patterns
  Exercise is approached differently in dieting programs. Some encourage you to exercise X amount of times a week, while some simply ask you to take frequent walks or gentle jogs. Your best diet plan will involve exercise practices that seem very doable to you, or at least allow to progress slowly to more rigorous exercising.
• Your Habits
  A diet plan that can help you eradicate bad habits can be very effective. If you have unhealthy habits like drinking too much coffee or wine, or lounging of the sofa for hours, look for a diet that may address the issues and advise you how to break these patterns.
• Money
  Yes dieting can sometimes cost your money. Some plans will have you buying and cooking specific quantities of food every week. Something to consider if you have a strict budget.

You now are aware of the things you should look for in a diet plan, and what things in your own life you should consider before settling on a new dieting routine.

If you are adapting a new diet specifically to lose weight, the main consideration when choosing a new plan is to adapt an eating routine that will help to reduce your calorie intake. If trying to lose weight, it can be very helpful to see a nutritionist who will be able to help you find out how many calories you consume daily.

This process will usually require you to record everything you eat and drink for a week or two. Even if you are not adapting the new diet purely for weight loss purposes, doing this can be very insightful as it will show what negative aspects of your diet you could work on gradually changing.

One final thing to say is that you'll never find the best diet plan for you without experimentation. It could takes several months to finally settle on a diet plan that is ideal for you. Test out different routines if you need to. Usually your body experience new effects every time you start a new diet, so it may take time to get accustomed a new eating pattern.

Keep at it and continue experimenting. With enough persistence, you'll have no problem discovering the best diet plan that you will be able to stick to for a long time to come.

CLICK HERE FOR MORE INFORMATION

 

 

 

How To Flip Websites, Make Clickbank Cash, and Make Serious Dollars With Google Adsense

Need a little extra cash in these tough economic
times? If so, then you may have just found a gold
mine, because this article will show you ways to
make money from your home, and with virtually no
expense to you!

Make Money Flipping Websites

Ever heard of flipping houses? Flipping websites
is basically the same process, only WAY cheaper
and faster!

Here's how to get started:

1. Buy An Existing Web Property- Sites like
Flippa.com, forums.digitalpoint.com,
Sitepoint.com, and many other online website
auctioneers have plenty of them.

2. Fix Er Up- Do a little research on the
website's niche, and then figure the best way to
make the site better. It varies based on site, but
sometimes just fixing up the theme or adding
pictures (royalty free images at iStockphoto.com
for cheap) can drastically help.

Another thing you could do is add an interactive
forum. You can create one using web forum software
like Vbulletin.com. Or you could build a
subscriber list by adding an email optin form,
which you can create with free services like
Mailchimp.com. The more subscribers or active
members in the forum, the more you'll be able to
sell your site for later!

3. Flip It- Now go back to an auction site and
sell the site for more than you bought it for.
Expect to buy basic, but decent looking sites for
$20-$50, and sell them for $100-$300!

How to Make Clickbank Cash

Clickbank.com is basically the number 1 place for
ebooks and digital download products. For
potential buyers Clickbank is a great way to find
good, usable information on pretty much any topic
you can imagine--from dating advice, to health
advice, and a ton more.

For affiliates like yourself, Clickbank is a
great way to make cash. Here is how it all works:

1. Sign Up and Do Some Product Research - To
start, you will need an account. That's easy to
get, just sign up at Clickbank.com. Then you
should start researching a "niche". Focus on
something specific. For example, instead of just
"golf" try finding a product on "stopping golf
slices".

2. More Research, Get Links - Once you've done
some initial market research and found a few,
specific products, narrow it down to your top 1 or
2. Review the sales page, and check out the
Gravity of the product (Gravity basically
indicates what is selling right now). Usually, the
higher the Gravity, the better the chance you have
to make a sale.

Try out the product yourself if you can, and
always ask for review copies. Talk to the vendor
himself. If the vendor isn't professional and
responsive, then that may indicate its not a very
good product to promote.

You want to make sure people who buy from them
(through you) are satisfied. After you know your
winner, get the affiliate link by following
Clickbank's easy to use instructions located in
the "Clickbank Marketplace".

3. Promote!- Finally, you just need to promote
your new affiliate product. One of the best ways
is writing articles about your niche topic, and
then posting your affiliate link in the resource
box.

But if you want more exposure, create an email
list, and promote it to the list of interested,
targeted subscribers. You can also join forums in
the niche, and have a signature link to your
website. Don't be spammy and constantly try to
sell in forums. Rather, just be yourself and try
to be as helpful as possible.

Make Serious Dollars with Google Adsense

Not interested in selling? Don't worry, there are
ways to make money without selling a thing. One is
Google Adsense. Ever see those ads on the side of
Google or in the side panel of a website? That's
Adsense.

Basically, you just have to direct visitors to
your site, who in turn click on those ads
displayed within its pages, and you get money!
Here's the skinny on Adsense:

1. Set up a niche website with Adsense - Choose a
niche, get a domain, then sign up at Adsense.com.
Get a free blog from Wordpress.org.

2. Be Informative- Fill the blog with interesting
content by writing articles, posting youtube and
other videos, interview experts in your niche. The
more interesting your articles and videos, the
better.

3. Promote- Get traffic back to your site with
social bookmarking, social media, ping
directories, article and RSS feeds, etc. The more
you promote, the more traffic you get, which means
more money, how sweet is that?!

4. Get Paid- Finally, add Adsense to your blog!
You can really do this at any time, its not hard
and there are even plugins if you use Wordpress to
manage the ads. Make sure you place your ads in
highly visible positions on your site. The higher
your click-through-rate (CTR) the more you stand
to make!

Extra: As mentioned above, you can even sell your
site if it starts making you money with Adsense.

So now you have an idea of what you can do to
make money online. Feel like you've got a good
chance? I hope so, because creating wealth online
is very straightforward, just choose one of the
methods above and get to work!

CLICK HERE FOR MORE INFORMATION

 

 

 

Свежие новости ленты "Свежие новости" от 2011-12-15 15:10:00

Новости ленты "Свежие новости"

Свежие новости выписываемой вами ленты "Свежие новости". Для подписки, отписки и настройки параметров используйте http://subscribe.ru/member/lenta/conf (1) Свежие новости "Свежие новости"      [ наверх ] После саммита ЕС Украина попадет в объятия России - Грымчак 2011-12-15 13:57 ОбозревательПосле проведения саммита 19 декабря "Украина-ЕС" наше государство дальше пойдет в объятия к Российской Федерации. Об этом сказал в эфире "5 канала" народный депутат из фракции "НУ-НС" Юрий ...

Subscribe.Ru Поддержка подписчиков Каталог лент Подписан адрес: vsevolod347.7777@blogger.com Отписаться Вспомнить пароль

10 Best Fat Burning Foods

When it comes to losing weight there are some foods that can really help speed up the process. Some foods have properties that make them ideal for fat fighters. Inclusion of such foods in a healthy long-term dieting plan can really help us to shed those pounds a lot faster. Here is a list of the 10 best fat burning foods from Lunch Box Diet author Simon Lovell.

1. Green Leafy Vegetables

Leafy green veggies such as lettuce and cabbages are rich in fibre, folic acid, vitamin C, and various other nutrients. As well as being rich in all these nutrients, they are also very low in calories. Vegetables like this should be heavily included in any healthy diet plan
2. Whole Grain Cereal

Whole grain cereals are rich in both fibre and complex carbohydrates. Both of these are helpful for maintaining low insulin levels and boosting metabolism. Keeping insulin levels low is crucial for losing weight.

3. Eggs

Eggs are another food that give your metabolism a boost, and they are also a good source of protein. Eating eggs in the morning can get your metabolism in good shape for the rest of the day. Eggs are very good to eat if you exercise a lot. You may want to avoid the egg yolk however if you are worried about cholesterol levels.

4. Brocolli

Low in calories and high in fibre, broccoli and other green vegetables are excellent for burning fat. Broccoli contains indoles and sulforaphane which reduce oestrogen levels and increase out natural fat burning hormones. Known as 'Green fibrous fat burner', green veggies like broccoli should be consumed a lot if you are looking to lose weight.

5. Beans

Beans have no fat and are high in protein and fibre. They clean your system out and keep the digestive system working efficiently. The soluble fibre in beans traps bile and also lowers bad cholesterol (LDL) without affecting good cholesterol (HDL). Lima beans, white beans and navy beans are all great fat burning foods.

6. Lean Meats

Leans meats are a good source of amino acids and are very rich in protein. Being as the body has to work and use up a lot of energy to digest proteins, it burns a lot of calories in the process. The amino acids are good for boosting metabolism and building lean muscle tissue.
7. Oranges

Oranges contain vitamin C as well as fibre which are both beneficial to burning fat. The vitamin C in oranges promote production of Carnitine which helps to oxidise fatty acids. Oxidising fatty acids breaks down fats so your body can burn them.

8. Low Fat Yoghurt

By providing us with protein, calcium and positive bacteria, low fat yoghurt can give a great natural boost to our metabolism and improve the efficiency of our digestive systems. The high protein levels mean lots of calories are burned while digesting.

9. Green Tea

The health benefits of green tea and green tea supplement have been known for many years. Green tea is low in calories and rich in polyohenois and catechin which help the body to burn calories faster. Catechins help to stabilize glucose levels which is necessary for avoiding weight gain.

10. Brown Rice

Substituting white rice for brown rice can help speed up your weight loss quest. Brown rice in rich in fibre and supplies the body with complex carbohydrates needed for keeping the body full of energy.

If your diet plan includes many of the foods mentioned above, then you're well on the way to shedding those pounds. Remember though, there is no one super-food that is going to magically make your body fat disappear.

A long term healthy eating plan with a variety of nutrients is necessary if you want to lose weight. Don't expect results overnight, but if you commit to eating healthy foods like the ones listed above as the core of your diet plan, you'll see results soon enough. Check out The Lunch Box Diet as a great healthy way of losing weight, it's been voted 'the best diet' 5/5 by Elle Magazine.

CLICK HERE FOR MORE INFORMATION

 

 

 

How to Gain Muscle & Lose Fat

Are you ready for my famous "gain muscle or lose fat" chart?

I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I've come up with a height-weight chart that determines whether or not you should lose weight.

Here's the chart identifying the cut-off weight for muscle building, and the rule below.

5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5'8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you'll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don't worry, you're not going to look huge. At 5'8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.

Sincerely,

CLICK HERE FOR MORE INFORMATION