| Proper Exercise |
Stop Waisting Your Time and Energy
I will be discussing proper strategies and exercising techniques to achieve maximum
results. These techniques are not only the most efficient and effective way to build lean
muscle. They can be used by both men and women. I get the same comment from men
and women alike. "I don't want to get bulky".... To this I say the same thing to everyone.
If you are not eating 4000 calories a day, you will not get bulky. I will explain in detail
the reason for this proper exercise routine, and why it works for both Amateur Athletes
and Natural Bodybuilders.
This is another highly argued topic that you need to flush out everything you have seen
on TV or read in the magazines. If you believe that crunches will get you six-pack abs,
"Flush". If you think you must "Burn" your muscle in order to build, "Flush". If you follow
all the exercises in the latest issue of Muscle Magazine, "Flush".
First, I will explain to you the research I did in order to find the most efficient and
effective way to build muscle. Once I decided that I was going to be completely drug
free, I knew that I needed to find the best way to develop drug free muscle. During my
research I realised that, just like food and supplements, there were so many lies and
misleading information to get through before finding the truth. One of the first things I
knew I had to research was other drug free competitors. That is when I found 6 time
national champion, Skip La Cour. Just looking at his physique on stage was enough for
me. But I kept digging into his background, diet and exercise practices. Then I found Dr.
Paul Cribb Ph.D. CSCS, and the AST Team of bodybuilders. Paul Cribb is a research
specialist in sports science. His theories on natural bodybuilding are not only tested, it is
proven with multiple national championships.
When it comes to achieving you goals, if you are trying to lose weight, gain muscle, or
just stay in shape. You must eat properly. If you are not eating properly, then you are
wasting your time and energy in the gym. I see 95% of the people at the gym who work
so hard at staying or getting in shape. But I can also tell by looking at their body
structure they are not eating properly.
The most crucial knowledge in proper exercise is understanding the equipment and the
proper form for each exercise. Here is a wake up for you. All the trainers at the clubs
are taught to show you specific exercises. They are to have you lift in a manner of which
you will not get injured. This includes limiting range of movement, not lifting heavy
enough, and improper form. There only goal is to keep you coming to the gym and to
sell you junk products that are sold exclusively at there gym. The problem with this, if
you exercise in restricted, light and improper way, you are more likely to cause serious
injuries outside of the gym.
When I talk about "Building Muscle" this includes everyone. No matter what your goal is,
it starts with efficiency. The more efficient your muscle, the better your body will adapt.
Efficient muscle is lean muscle. The quickest way to lean muscle is by proper eating and
lifting. Again, your must supply your body with everything it needs for recuperation in
order to develop lean muscle. The hardest thing for a natural bodybuilder is to stop
Muscle Breakdown. Overuse, fatigue, low sugar levels, and malnutrition is the leading
causes for muscle breakdown. For proper exercise, you need to make sure that you lift
enough weight to cause muscle failure, but light enough to not cause injury. Muscle
failure is the point at which your targeted muscle gives out prior to the burn. If you are
burning your muscles, you are forcing out sugar and other need nutrients that your body
needs to start recuperation. This form of exercise is called "Overloading". This often
occurs between 4 to 6 reps, 8 reps for minor muscles. You should not perform more
than 6 sets per muscle group. This is mainly broken down into 3 different exercises at 2
heavy sets each for 6 reps. Now, if you can do the 2nd set of 6 for a full 6 reps, then
you did not go heavy enough. The goal is to find the weight at which you can perform 1
set at 6 reps, but only get 4 to 5 on the last set. This is Overloading!!! With heavier
weight comes the increased risk of injuries. That is why it is extremely important to have
a personal trainer who has years of personal experience at lifting weights. Not some
Joe who got a degree from reading books that were published in 1984. Especially not
the trainer who carries the latest edition on Muscle mag around with him.
All of the Magazines you see have one thing in common, Steroids. These guys who
weight in at 250 plus pounds of solid muscle, achieved that from hard work and
chemical use. These magazines will show exercise routines 10 sets of 12reps. This is
killing your muscle. When you take steroids, you stop muscle breakdown. That is what
they do for you. Because they stop muscle breakdown, you can lift all day and still build
muscle. For a drug-free athlete to walk in the gym and push 10 sets of 12 reps, you
break your muscle down to the point of which your body can not recuperate it fully.
Now, your body goes into a preservation mode, almost as bad as a starvation mode.
Overloading, is stressing the targeted muscle to its limits, without over using or causing
fatigue. This allows the muscle to maintain and even increase storage levels of sugars,
protein and other nutrients to start recuperation immediately. If you over fatigue a
muscle to the point of burn, your muscle now has to first worry about replenishing vital
nutrients. This can take 3 to 6 hours after exercise. Then the muscle can start
recuperation. The old wise tell, "muscle grows while you sleep", is far from the truth.
The first 2 hours when you leave the gym is the most crucial for muscle development.
The muscle recuperation happens all day everyday, but the efficiency of the
recuperation is based upon the replenishment of nutrients. Right after you leave the
gym, you need to eat protein and carbs. Then another meal in one to two hours. Even if
you are trying to lose weight. Again, the only thing you need to worry about is muscle
efficiency. Improving the body with muscle growth, fat loss or just leaning the muscle is
achieved by utilizing 3 key words:
Efficiency
Consistency
Desire
results. These techniques are not only the most efficient and effective way to build lean
muscle. They can be used by both men and women. I get the same comment from men
and women alike. "I don't want to get bulky".... To this I say the same thing to everyone.
If you are not eating 4000 calories a day, you will not get bulky. I will explain in detail
the reason for this proper exercise routine, and why it works for both Amateur Athletes
and Natural Bodybuilders.
This is another highly argued topic that you need to flush out everything you have seen
on TV or read in the magazines. If you believe that crunches will get you six-pack abs,
"Flush". If you think you must "Burn" your muscle in order to build, "Flush". If you follow
all the exercises in the latest issue of Muscle Magazine, "Flush".
First, I will explain to you the research I did in order to find the most efficient and
effective way to build muscle. Once I decided that I was going to be completely drug
free, I knew that I needed to find the best way to develop drug free muscle. During my
research I realised that, just like food and supplements, there were so many lies and
misleading information to get through before finding the truth. One of the first things I
knew I had to research was other drug free competitors. That is when I found 6 time
national champion, Skip La Cour. Just looking at his physique on stage was enough for
me. But I kept digging into his background, diet and exercise practices. Then I found Dr.
Paul Cribb Ph.D. CSCS, and the AST Team of bodybuilders. Paul Cribb is a research
specialist in sports science. His theories on natural bodybuilding are not only tested, it is
proven with multiple national championships.
When it comes to achieving you goals, if you are trying to lose weight, gain muscle, or
just stay in shape. You must eat properly. If you are not eating properly, then you are
wasting your time and energy in the gym. I see 95% of the people at the gym who work
so hard at staying or getting in shape. But I can also tell by looking at their body
structure they are not eating properly.
The most crucial knowledge in proper exercise is understanding the equipment and the
proper form for each exercise. Here is a wake up for you. All the trainers at the clubs
are taught to show you specific exercises. They are to have you lift in a manner of which
you will not get injured. This includes limiting range of movement, not lifting heavy
enough, and improper form. There only goal is to keep you coming to the gym and to
sell you junk products that are sold exclusively at there gym. The problem with this, if
you exercise in restricted, light and improper way, you are more likely to cause serious
injuries outside of the gym.
When I talk about "Building Muscle" this includes everyone. No matter what your goal is,
it starts with efficiency. The more efficient your muscle, the better your body will adapt.
Efficient muscle is lean muscle. The quickest way to lean muscle is by proper eating and
lifting. Again, your must supply your body with everything it needs for recuperation in
order to develop lean muscle. The hardest thing for a natural bodybuilder is to stop
Muscle Breakdown. Overuse, fatigue, low sugar levels, and malnutrition is the leading
causes for muscle breakdown. For proper exercise, you need to make sure that you lift
enough weight to cause muscle failure, but light enough to not cause injury. Muscle
failure is the point at which your targeted muscle gives out prior to the burn. If you are
burning your muscles, you are forcing out sugar and other need nutrients that your body
needs to start recuperation. This form of exercise is called "Overloading". This often
occurs between 4 to 6 reps, 8 reps for minor muscles. You should not perform more
than 6 sets per muscle group. This is mainly broken down into 3 different exercises at 2
heavy sets each for 6 reps. Now, if you can do the 2nd set of 6 for a full 6 reps, then
you did not go heavy enough. The goal is to find the weight at which you can perform 1
set at 6 reps, but only get 4 to 5 on the last set. This is Overloading!!! With heavier
weight comes the increased risk of injuries. That is why it is extremely important to have
a personal trainer who has years of personal experience at lifting weights. Not some
Joe who got a degree from reading books that were published in 1984. Especially not
the trainer who carries the latest edition on Muscle mag around with him.
All of the Magazines you see have one thing in common, Steroids. These guys who
weight in at 250 plus pounds of solid muscle, achieved that from hard work and
chemical use. These magazines will show exercise routines 10 sets of 12reps. This is
killing your muscle. When you take steroids, you stop muscle breakdown. That is what
they do for you. Because they stop muscle breakdown, you can lift all day and still build
muscle. For a drug-free athlete to walk in the gym and push 10 sets of 12 reps, you
break your muscle down to the point of which your body can not recuperate it fully.
Now, your body goes into a preservation mode, almost as bad as a starvation mode.
Overloading, is stressing the targeted muscle to its limits, without over using or causing
fatigue. This allows the muscle to maintain and even increase storage levels of sugars,
protein and other nutrients to start recuperation immediately. If you over fatigue a
muscle to the point of burn, your muscle now has to first worry about replenishing vital
nutrients. This can take 3 to 6 hours after exercise. Then the muscle can start
recuperation. The old wise tell, "muscle grows while you sleep", is far from the truth.
The first 2 hours when you leave the gym is the most crucial for muscle development.
The muscle recuperation happens all day everyday, but the efficiency of the
recuperation is based upon the replenishment of nutrients. Right after you leave the
gym, you need to eat protein and carbs. Then another meal in one to two hours. Even if
you are trying to lose weight. Again, the only thing you need to worry about is muscle
efficiency. Improving the body with muscle growth, fat loss or just leaning the muscle is
achieved by utilizing 3 key words:
Efficiency
Consistency
Desire
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