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No Nonsense Muscle Building can show anyone skinny guy or hardgainer how to gain weight and build muscle, even if
you have failed to build muscle in the past.
Below are five muscle building tips from no nonsense muscle building that everyone hardgainer or not should be using to build muscle.
*Eat More Calories...Much More*
The biggest reason most skinny guys and girls fail to build muscle is their insufficient calorie intake.
In order to gain weight and build muscle you need to be eating a larger amount of calories per day in order to build muscle.
As a general rule , you want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.
This is a simplified formula, and there are other factors to consider. No Nonsense Muscle Building shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific goals.
* Total Body Workouts *
In addition to an nutritious diet, the need to follow a proven total body workouts can't be emphasised enough.
Many hardgainers are still using the old split workouts you see in the magazines splitting your upper body and lower body, working each body part once a week.
No Nonsense Muscle Building shows you how to organize and plan your workouts to get the maximum muscle building benefit. By doing 3 or 4 total body workouts per week, you are guaranteeing that your muscles are being stimulated enough to build muscle. The goal here is to stimulate as much muscle as possible each time you hit the gym.
* Use Compound Exercises *
Compound exercises are the best way to stimulate muscle building and get the most muscle building bang for your buck.
Free weights exercises like Squats, Deadlifts and Bench Press, Rows, Presses, Cleans work the big muscle groups, as well as forcing you to utilize minor stabilizing muscles. This results in faster muscle building, and a more efficient workout time...meaning you spend less time down the gym.
No Nonsense Muscle Building focuses on compound exercises for muscle building as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.
* Change Up Your Workouts To Prevent Stagnation *
No Nonsense Muscle Building believes in change. Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial muscle building gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.
No Nonsense Muscle Building takes the approach that in order to see consistent gains in muscle building you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.
No Nonsense Muscle Building provides you with over a year's worth of workouts, and how to best use them and change them to fit your own goals. This enables you to build your own workouts in the future.
* Understanding and Harnessing Your Natural Hormones *
Many people tend to overlook the role that your natural hormones play in muscle building. By understanding them, and learning how to use them to your advantage you can see impressive muscle building gains, without resorting to pills, potions and of that other junk.
No Nonsense Muscle Building shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge in your muscle building.
From sleeping patterns to what you eat, No Nonsense Muscle Building shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. It also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.
No Nonsense Muscle Building step-by-step muscle building system exclusively for young guys and old guys who have tried everything else and still can't gain clear, defined, eye-popping muscle mass!
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Several of the mistakes that people are going wrong in their quest of How To Get That Six Pack Abs Look:
1. Most people are wasting too much of their time doing hundreds of reps of ineffective abs exercises like crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat and trying to get 6 pack abs.
There are certain highly effective non traditional abs exercises, exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for weight loss, getting rid of that unwanted body fat, having six pack abs and getting a lean, chiseled body.
Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but how to get that six pack abs look shows you how to combine and sequence them to get the best metabolic and weight loss results possible, changing the shape of not only your abs but your entire body.
2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio and ab exercises.
Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, he has come to the conclusion that the majority of people out there are not doing the right types of cardio exercises. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!
The strategies that Mike reveals in his program go beyond "interval cardio" too.
3. Most people are failing miserably with fad diets.
Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
How To Get That Six Pack Abs Look if your reading this and haven't got the results you have been working for it may be time to try a new approach.
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Are Meal Plans Really What You Need? That's the purpose of this article I have for you it's from my buddy Nick Nilsson of Metabolism Surge.
Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv'e been telling you about.
And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they're
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.
Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.
So if you've ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it's being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.
Heck, you don't even have to follow the meal plans exactly -
it's a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).
I definitely don't mean to come across like I'm down on meal
plans...I think they absolutely have their place in training
programs.
It's the same deal with actual workout schedules...I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself...chances are, if you don't know how to
put together a program properly, you're not going to get the
best results.
Same thing with nutrition...if you don't know how to put
together a nutrition plan (even if your plan is a very general
one), you'll benefit tremendously by learning exactly how to
do it from an expert.
Okay, off that soapbox and onto another one...
So ARE meal plans necessary for fat loss?
And without further ado, the answer is yes...and no!
Allow me to explain...
Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there's NO WAY you'll ever be
caught dead doing it. It's rare you find somebody who sits on
the middle ground in this one.
As most people know, in order to lose fat, you've got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.
Now here's the thing...in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.
I believe the REAL question we should be asking here should not
be "Is meal planning necessary?" but "Is calorie-AWARENESS
necessary?"
So if, in order to be aware of how many calories you're taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.
And that is totally fine!
But if you've already GOT a good awareness of how many calories
you're eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.
You see, the big problem with not following meal plans arises
when a person THINKS they're aware of their caloric intake but
they really are NOT.
It's a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.
So even if you don't want to follow a meal plan, it may be
time for a quick compromise. It's a temporary calorie count/reality
check!
If you're not losing fat right now and you feel like you're
not really eating much, here's something you can try in order
to test your "caloric awareness":
First, write down how many calories you THINK you're eating
every day.
Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don't try and look up how many calories each thing has and
don't suddenly change your diet because you want to make
yourself look good - just keep doing what you've been doing.
At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.
If you're within a few hundred calories of your original
estimation, congratulations! You've got good "calorie awareness!"
But if you're off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.
So there's a vote FOR meal plans...let's look at the other
side of the coin.
And I'll be blunt here...the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.
Think of it this way...no two pieces of food are alike. When
you buy a steak at the grocery store, they don't charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition - one could be lean and one could be fatty!
But if you look at a calorie chart, you'll see "3 oz sirloin
steak - 100 calories"...or something to that effect.
So even if you weigh and chart every single piece of food you
put in your mouth, you're STILL going to be off by a fair
margin. That's just a fact.
And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. "Calories are calories" is true only up to
a point.
For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.
Another example is eating sugary carbs with fatty foods - the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!
So now that you have absolutely no idea WHAT the heck to do
now, here's my step-by-step solution...
1. If you like to follow meal plans and it gets you results...
keep it up!
2. If you like to follow meal plans but you're NOT getting
results, either eat less or make sure you're writing down
EVERYTHING you're eating AND are being as accurate as possible
with your charting (and get some good meal plans, for crying
out loud).
3. If you DON'T like to follow meal plans and you ARE getting
results...keep it up! Meal plans are NOT necessary if you're
aware of how many calories you're taking in AND you're
getting results.
4. If you DON'T like to follow meal plans and you're NOT getting
results, it's time to take one week to count your calories
and improve your caloric awareness. It's only a week and
it'll give you a MUCH better idea of what you're actually
taking in. This will pay off BIG in the long run because
once you get a feel for your TRUE intake, you can very easily
keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you're NOT losing
fat, then you're not getting the results you want...simple as
that. Your approach should be focused on doing what you need
to do to get those results.
Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that's what you've gotta do!
If that's the case for you, then go grab the meal plans right
now, because they're excellent and their relatively cheap
right now (especially considering the amount of work that's
gone into putting these together).
Thanks Again to Nick for this look at meal plans and will they work for you.
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Get That Six Pack Abs Look
How to build some muscle to get that six pack abs look.
Even if your goal isn't to get six pack abs you more than likely are going for the flat, fat free toned abs. For too many of us it's a dream that seems to be a never ending quest.
Keeping with our total body conditioning workouts here are 3 exercises you can easily do at home to help with that six pack abs look.
1) Mountain Climbers
Mountain Climbers should be performed in 30 seconds. How you can go about this is to lie on the floor with top push-up position. In this way, only your hands and feet are touching the floor. Then, brace your abs by flexing one of your knees and bringing it towards your chest. Return the knee to the starting position and repeat the same routine for the other knee. Do this in a swift tempo as though you are running or as though you are climbing a mountain for about 30 seconds.
2) Burpees
Stand up in a normal position as straight possible. Then slowly progress into a normal bodyweight squat. Once you reach the bottom, put your hans on the floor and throw your feet back so you are in the push-up position. Do a push-up( if your conditioning allows) return to starting position. Yeah you got it the old squat thrust from high school.
3) Kettlebell Swing
Stand up straight with your feet just slightly wider than your shoulders while holding one kettlebell(we are doing a two handed kettlebell swing). Flex at the hips as you swing the kettlebell between your legs. Then quickly and explosively flex your gluteus maximus (your largest muscles on your bottom) and swing the kettlebell up to chest level. Perform the kettlebell swing for about 10 reps.
For a more detailed explanation and video of how to do the kettlebell swing check out Kbells The kettlebell Training Page
After you have finished with the kettlebell Swing exercise, rest for about 20 to 30 seconds. Then start with the routine of Mountain Climbers again and perform the whole circuit as many times as you can in 4 minutes.
You can perform this circuit of these 3 exercises 2-3 times a week on top of your regular workout. Make this a regular workout and in a short amount of time(along with a healthy eating plan) and soon that six pack abs look will be yours.
Remember total body conditioning workouts like I have just showed you are the fast track to that six pack abs look.
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Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body and six pack abs by using that “ab contraption”… they got their perfect body through REAL total body conditioning workouts and REAL nutrition strategies.
You should know by now that spot reduction is a myth. No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat. Only by total body conditioning and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.
Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a complete waste of your time and money and won’t get you six pack abs. Those marathon treadmill sessions forget them they are of some use but there is a much less time consuming way.
Six pack abs and permanent body fat loss are obtained with the use of total body conditioning with the use of compound exercises.
What are compound exercises? They are exercises that use multiple muscle groups.
*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
For the ultimate in lean muscle gain and to lose body fat these are the exercises you should be using. You could put together a workout of 3-5 of theses exercises 3 times a week and you would have an excellant total body conditioning workout. Oh and by the way theses workouts shouldn't take you more than 40-45 minutes.
By focusing more on multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Using compound exercises is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.
Losing That Unwanted Body Fat is How To Get That Six Pack Abs Look
Over the last 10 years, scientific research has indicated a couple of very important things to us about exercising for body fat loss. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions. So that’s why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.
Here's a total body workout you can start using today.
1- Barbell Deadlifts Back, Legs, Abs, Delts, Grip and cardio all get worked during deadlifts - A must do exercise in your workouts.
2 - Dips no dipping bars? do them between 2 chairs. Chest, Triceps and Delts get work.
3 - Squats another must. Use a barbell. Legs, Abs, Hamstrings, Glutes and Cardio all get worked.
4 - Dumbbell or Kettlebell snatch Glutes, Hams, Back, Delts and Cardio.
Total Body conditioning short(not easy)but very effective and efficient for losing body fat gaining lean muscle for that six pack abs look.
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