The Secret to Strength and Size and other great stuff Part 4.
Hi,
Here is a great way to use your Mily & Egg protein powder by Matt Marshall from
Tried and True Fitness (http://www.triedandtruefitness.com/the-get-big-drink/889/).
When it came to packing on mass and size, the old-timer lifters developed a tried and true solution.
The Get Big Drink.
In the book, The Keys To Progress, author John McCallum shares this proven fix for skinny guys who need to gain weight.
The Original Get Big Drink:
2 quarts of whole milk
2 scoops of protein powder (Milk & Egg Protein)
2 cups of skim milk powder.
Blend.
Then add:
2 eggs.
4 tablespoons of peanut butter
1/2 a brick of chocolate ice cream
1 banana
4 tablespoons of malted milk powder
6 tablespoons of corn syrup.
Mix everything together and keep it in a bowl or jug in the fridge.
Here’s the key: Drink it slowly throughout the day. This mixture contains approximately 3,000 calories and 200 grams of protein.
It makes about 10 cups. So if you drink a cup every couple hours you’ll be providing your body with a steady stream of protein and calories — perfect for gaining weight fast.
These days, we’ve got fancy new protein powders and high priced supplements. I’ve actually seen “special” protein powders selling for over $400 a jug!
But the truth is, when it comes to gaining mass fast the old time Get Big Drink will do you just as well as the new-fangled high priced stuff.
So if you need to pack on some additional mass, you might want to take a page from the old timers playbook and give this Get Big Drink a try.
Of course, you can’t just drink this concoction and sit on your butt. You’ve got to pair it with an old school Tried & True mass building plan.
Get your copy of the Tried & True Fitness Guide To Muscle & Might and discover all sorts of proven, old school training programs.
God bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
Tuesday, July 19, 2011
The Secret to Strength and Size and other great stuff Part 3
The Secret to Strength and Size and other great stuff Part 3.
Hi,
In this "Secrets to Strength and Size" series, we have discussed some very basic "old school" style of training and supplementing.
We learned that Milk & Egg protein is the food you will need to build your strength and size. You will begin to see that these secrets
aren't secrets at all but information on training that has gotten swept under the rug and forgotten.
*****************************
How did it get so complicated
*****************************
If we look back into muscle building history, you will begin to see how the information for building your body has become complicated
and completly useless. To start with we have the bodybuilding magazines.
If we go back into modern bodybuilding history, which started around the early 1940's,(note: Physical Culture goes back much further
but modern bodybuilding as we know it today started around the 1940's) you will notice that many of the superstars of that era were
all weight lifters. Keep in mind that out of weight lifting Bodybuilding and power lifting were born. If you read the book
"Muscle town USA" The Manly Culture of York Barbell, you will slowly see how many of the weight lifting stars of the 1930's
developed their bodies by traing the olympic and power lifts. Through this type of training, their bodies developed strength, size and muscle.
Many discarded their weight lifting and focused on muscle development and only used their weight lifting in their bodybuilding routines similar to
the exercises I gave you in issue one of this newsletter"The Secret to Strength and Size and other great stuff part 1."
***********
Supplements
***********
The history of supplements came much later, around the 1950's. It was during the 1950's when Joe Weider took bodybuilding out of the halls
of weight lifting and cultivated it to what it is today in its various degrees and levels. Many athletes knew that eating a proper
bodybuilding diet combined with good supplements would help them in reaching their goals. Milk & egg protein mixed with cream was a
standard staple in many mass building diets along with multi vitamin-mineral tablets and liver tablets.
********
Steroids
********
Steroids made their way and became widly used by american bodybuilders and strength athletes in the era of the 1960's with dianabol being
the one that started it all.
But if we look back, we can see that building a good body without the use of ergogenic aids of any kind is attainable. Just look at
John Grimek during his hay day. The only things available at that time were your basic supplements mentioned above coupled with ahrd old school style training.
I will have more great information for you that you can begin using in future issues of this e-newsletter.
I developed a newsletter that specializes in real world of muscle and strength training. This is information you will not get in any of those glitsy
newsstand muscle magazines. My goal with my newsletter is to bring you back to the real world and tell you what you need to know
and not what you want to hear about building your body. I also take you by the hand by showing you through DVD instruction on
how its done. You will get a quarterly subscription to "barbells-Dumbbells-Bodyweight" along with a DVD of training instruction.
Go to: www.barbellsdumbbellsbodyweight.com. This is a physical newsletter. Nothing to download. You will not be disapointed.
God bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
Hi,
In this "Secrets to Strength and Size" series, we have discussed some very basic "old school" style of training and supplementing.
We learned that Milk & Egg protein is the food you will need to build your strength and size. You will begin to see that these secrets
aren't secrets at all but information on training that has gotten swept under the rug and forgotten.
*****************************
How did it get so complicated
*****************************
If we look back into muscle building history, you will begin to see how the information for building your body has become complicated
and completly useless. To start with we have the bodybuilding magazines.
If we go back into modern bodybuilding history, which started around the early 1940's,(note: Physical Culture goes back much further
but modern bodybuilding as we know it today started around the 1940's) you will notice that many of the superstars of that era were
all weight lifters. Keep in mind that out of weight lifting Bodybuilding and power lifting were born. If you read the book
"Muscle town USA" The Manly Culture of York Barbell, you will slowly see how many of the weight lifting stars of the 1930's
developed their bodies by traing the olympic and power lifts. Through this type of training, their bodies developed strength, size and muscle.
Many discarded their weight lifting and focused on muscle development and only used their weight lifting in their bodybuilding routines similar to
the exercises I gave you in issue one of this newsletter"The Secret to Strength and Size and other great stuff part 1."
***********
Supplements
***********
The history of supplements came much later, around the 1950's. It was during the 1950's when Joe Weider took bodybuilding out of the halls
of weight lifting and cultivated it to what it is today in its various degrees and levels. Many athletes knew that eating a proper
bodybuilding diet combined with good supplements would help them in reaching their goals. Milk & egg protein mixed with cream was a
standard staple in many mass building diets along with multi vitamin-mineral tablets and liver tablets.
********
Steroids
********
Steroids made their way and became widly used by american bodybuilders and strength athletes in the era of the 1960's with dianabol being
the one that started it all.
But if we look back, we can see that building a good body without the use of ergogenic aids of any kind is attainable. Just look at
John Grimek during his hay day. The only things available at that time were your basic supplements mentioned above coupled with ahrd old school style training.
I will have more great information for you that you can begin using in future issues of this e-newsletter.
I developed a newsletter that specializes in real world of muscle and strength training. This is information you will not get in any of those glitsy
newsstand muscle magazines. My goal with my newsletter is to bring you back to the real world and tell you what you need to know
and not what you want to hear about building your body. I also take you by the hand by showing you through DVD instruction on
how its done. You will get a quarterly subscription to "barbells-Dumbbells-Bodyweight" along with a DVD of training instruction.
Go to: www.barbellsdumbbellsbodyweight.com. This is a physical newsletter. Nothing to download. You will not be disapointed.
God bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
The Secret to Strength and Size and other great stuff Part 2
The Secret to Strength and Size and other great stuff Part 2
Hi,
In the previous email I sent out I gave you a simple and yet
powerful training program to use for building loads of strength.
Loads of strength equals mucho size (lots of size). Now the
next tip I want to share with you is what kind of protein drink
to make to help you pack on size and strength. I have been
reading and studying how the old school bodybuilders ate and
trained. With all of the great protein powders out there the
one that sticks out as "the one that works" is the classic
Milk & Egg protein powder. This is the protein many of the
great champions drank for power and mass. The best place
to get your Milk & Egg protein powder is at ironmind.com.
They are the ones who sell the best one and its the one
I use. All of their products is top quality. You can trust
them and know that you are getting a great product.
Stay tuned for my next tip on how to use your milk & egg
protein powder along with eating nutrition tips.
God Bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
Hi,
In the previous email I sent out I gave you a simple and yet
powerful training program to use for building loads of strength.
Loads of strength equals mucho size (lots of size). Now the
next tip I want to share with you is what kind of protein drink
to make to help you pack on size and strength. I have been
reading and studying how the old school bodybuilders ate and
trained. With all of the great protein powders out there the
one that sticks out as "the one that works" is the classic
Milk & Egg protein powder. This is the protein many of the
great champions drank for power and mass. The best place
to get your Milk & Egg protein powder is at ironmind.com.
They are the ones who sell the best one and its the one
I use. All of their products is top quality. You can trust
them and know that you are getting a great product.
Stay tuned for my next tip on how to use your milk & egg
protein powder along with eating nutrition tips.
God Bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
The Secret to Strength and Size and other great stuff.
The Secret to Strength and Size and other great stuff.
Hi,
I know I haven't emailed you guys in a while. But, I have been
working on some really exciting stuff for all of you on
my mailing list. First off, My physical newsletter will be going
out later this month. For those of you who subscribed
to Barbells-Dumbbells-Bodyweight. You will be getting your issue
with your training video very soon. I love producing
these videos that accompany my newsletter because it is a way to
help all of those who need to see how to use proper
technique when training. Its sort of like having a personal trainer
at hand. The videos also act as a motivator. You can
watch and follow the video as you do your workout. This month will
be shoulder training part two.
If you haven't done so yet, you can subscribe to receive your
newsletter at www.barbellsdumbbellsbodyweight.com.
You will not be disappointed. I over deliver and if you are not
happy with your subscription, you have a 90 day money back
gaurentee. If you are not happy I will refund your money back and
you can keep the issues and videos that your have.
Go to www.barbellsdumbbellsbodyweight.com.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
THE SECRET TO STRENGTH AND SIZE.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
I receive e-mails asking me on the magic exercises that will help
in packing on size.
Well, there are no magic bullets on which exercises produce
strength and size. The exercises that exist are the ones
many great strength and muscle building champions have used for
decades. You may know them.
They are:
1) The Squat
2) The Bench Press
3) The Dead lift
4) The shoulder Press
and you can also toss in the Body weight chin up-Pull up and the
floor push-ups.
There you have it. Work these exercises like Brooks Cubic instructs
in his Dinosaur Training Book;
use the 5 sets of 5 reps for each exercise. Not only will these
movements help you in developing great strength
but also power and muscle size. Later on you can add some bicep
curls and triceps presses to the equation.
But for now those exercises I pointed out are enough to not only
help you build strength and size but also
build big strong arms as well. Give this program A try. Perform
these movements three times a week for six weeks
Then e-mail me back and tell me about your progress. And remember
that If you would like a more detailed out line
or personal help, then go to www.barbellsdumbbellsbodyweight.com
and purchase your subscription to our quarterly
newsletter. God bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
Hi,
I know I haven't emailed you guys in a while. But, I have been
working on some really exciting stuff for all of you on
my mailing list. First off, My physical newsletter will be going
out later this month. For those of you who subscribed
to Barbells-Dumbbells-Bodyweight. You will be getting your issue
with your training video very soon. I love producing
these videos that accompany my newsletter because it is a way to
help all of those who need to see how to use proper
technique when training. Its sort of like having a personal trainer
at hand. The videos also act as a motivator. You can
watch and follow the video as you do your workout. This month will
be shoulder training part two.
If you haven't done so yet, you can subscribe to receive your
newsletter at www.barbellsdumbbellsbodyweight.com.
You will not be disappointed. I over deliver and if you are not
happy with your subscription, you have a 90 day money back
gaurentee. If you are not happy I will refund your money back and
you can keep the issues and videos that your have.
Go to www.barbellsdumbbellsbodyweight.com.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
THE SECRET TO STRENGTH AND SIZE.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
I receive e-mails asking me on the magic exercises that will help
in packing on size.
Well, there are no magic bullets on which exercises produce
strength and size. The exercises that exist are the ones
many great strength and muscle building champions have used for
decades. You may know them.
They are:
1) The Squat
2) The Bench Press
3) The Dead lift
4) The shoulder Press
and you can also toss in the Body weight chin up-Pull up and the
floor push-ups.
There you have it. Work these exercises like Brooks Cubic instructs
in his Dinosaur Training Book;
use the 5 sets of 5 reps for each exercise. Not only will these
movements help you in developing great strength
but also power and muscle size. Later on you can add some bicep
curls and triceps presses to the equation.
But for now those exercises I pointed out are enough to not only
help you build strength and size but also
build big strong arms as well. Give this program A try. Perform
these movements three times a week for six weeks
Then e-mail me back and tell me about your progress. And remember
that If you would like a more detailed out line
or personal help, then go to www.barbellsdumbbellsbodyweight.com
and purchase your subscription to our quarterly
newsletter. God bless you all.
Keep hanging and banging.
Leon.
www.leoncruz.com
www.earleeliedermancourse.com
www.muscle4mass.com
www.Hugechesttips.com
www.Hugebicepstips.com
www.barbellsdumbbellsbodyweight.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
copyright 2011, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2011, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
Friday, May 6, 2011
WHATS THE BEST DIET PLAN: LOW FAT or LOW CARB?
WHATS THE BEST DIET PLAN: LOW FAT or LOW CARB?
By Jeff Anderson
There’s been a lot of debate over the past several years about what works best at burning fat – “low fat” diets or “low carb”.
Well, when you look at how your body developed over thousands of years, we didn’t eat a “grain-based” diet.
We lived on plants, unlucky animals, and nuts.
In other words, proportionately, fats were higher on our intake list than grains were.
In fact, research has shown that reducing the amount of “dry carbs” you consume can have amazing results in returning your figure to its original cave-dwelling splendor.
One earlier study that had subjects follow a low carb or a low fat diet found that the low-fat group lost an average of 14 lbs…
…while the “low carb” group lost an average of 26 lbs!
One reason for this difference and great results is in how you stimulate a specific protein located in your cells’ mitochondria called UCP (or uncoupling protein)
This protein diverts “free energy” to be burned up as fuel rather than be stored away as body fat.
When UCP’s are turned on, there’s an increase in heat production and resting metabolism.
Yes, that means that you can burn fat WHILE YOU’RE DOING NOTHING!
But there are some key factors that go into triggering your body’s UCP for an all day fat burn.
Here are some easy-to-follow tips that will ramp up fat burning fast:
Fats That Trigger Fat Burning
In order for UCP’s to be stimulated, it’s extremely helpful to have availability of fatty acids within your diet.
Research has shown that adding the following fats to your diet, stimulate UCP’s to ramp up their fat burning efforts.
In order of effectiveness are:
1.Palm Oil
2.Olive Oil
3.Omega 3′s
4.Safflower and Sunflower Oils
5.Meat, eggs, and dairy
As you can see, you don’t necessarily need to increase your meat consumption.
I always prescribe 4 “servings” of fats each day to keep UCP levels stimulated.
Caffeine Increases UCP Activity
Your resting metabolic rate can be increased as much as 30% by increasing your body’s levels of norepinephrine.
Caffeine is a powerful stimulant of norepinephrine and can increase fat mobilization and the UCP burning process.
And here’s a bonus…
A cup of coffee is actually LOADED with more antioxidants than blueberries!
Muscle + Brown Fat Tissue = Fat Burning
The type of UCP that’s most useful for fat burning is primarily located in your muscle tissue and to a slightly lesser degree, in your body’s “brown fat tissue”.
This means that by stimulating your muscle tissue through exercise, you also stimulate a metabolic turbo boost through your UCP activity.
If you don’t include some sort of resistance training in your exercise program, think again.
I like bodyweight exercises best for this purpose.
Also, I have a 27-second “weight loss trick” that stimulates UCP activity in brown fat tissue.
Yep…all it takes is 27 seconds!
You can see exactly how to do it when you watch this short video @ http://secretweightlosstrick.com/weightlosstrick.html
Put these scientific strategies to work for you and watch the pounds practically melt off of you!
By Jeff Anderson
There’s been a lot of debate over the past several years about what works best at burning fat – “low fat” diets or “low carb”.
Well, when you look at how your body developed over thousands of years, we didn’t eat a “grain-based” diet.
We lived on plants, unlucky animals, and nuts.
In other words, proportionately, fats were higher on our intake list than grains were.
In fact, research has shown that reducing the amount of “dry carbs” you consume can have amazing results in returning your figure to its original cave-dwelling splendor.
One earlier study that had subjects follow a low carb or a low fat diet found that the low-fat group lost an average of 14 lbs…
…while the “low carb” group lost an average of 26 lbs!
One reason for this difference and great results is in how you stimulate a specific protein located in your cells’ mitochondria called UCP (or uncoupling protein)
This protein diverts “free energy” to be burned up as fuel rather than be stored away as body fat.
When UCP’s are turned on, there’s an increase in heat production and resting metabolism.
Yes, that means that you can burn fat WHILE YOU’RE DOING NOTHING!
But there are some key factors that go into triggering your body’s UCP for an all day fat burn.
Here are some easy-to-follow tips that will ramp up fat burning fast:
Fats That Trigger Fat Burning
In order for UCP’s to be stimulated, it’s extremely helpful to have availability of fatty acids within your diet.
Research has shown that adding the following fats to your diet, stimulate UCP’s to ramp up their fat burning efforts.
In order of effectiveness are:
1.Palm Oil
2.Olive Oil
3.Omega 3′s
4.Safflower and Sunflower Oils
5.Meat, eggs, and dairy
As you can see, you don’t necessarily need to increase your meat consumption.
I always prescribe 4 “servings” of fats each day to keep UCP levels stimulated.
Caffeine Increases UCP Activity
Your resting metabolic rate can be increased as much as 30% by increasing your body’s levels of norepinephrine.
Caffeine is a powerful stimulant of norepinephrine and can increase fat mobilization and the UCP burning process.
And here’s a bonus…
A cup of coffee is actually LOADED with more antioxidants than blueberries!
Muscle + Brown Fat Tissue = Fat Burning
The type of UCP that’s most useful for fat burning is primarily located in your muscle tissue and to a slightly lesser degree, in your body’s “brown fat tissue”.
This means that by stimulating your muscle tissue through exercise, you also stimulate a metabolic turbo boost through your UCP activity.
If you don’t include some sort of resistance training in your exercise program, think again.
I like bodyweight exercises best for this purpose.
Also, I have a 27-second “weight loss trick” that stimulates UCP activity in brown fat tissue.
Yep…all it takes is 27 seconds!
You can see exactly how to do it when you watch this short video @ http://secretweightlosstrick.com/weightlosstrick.html
Put these scientific strategies to work for you and watch the pounds practically melt off of you!
Monday, March 21, 2011
Principle #1: Make Tiny Jumps For Big Gains
Principle #1: Make Tiny Jumps For Big Gains
by Matt Marshall on March 21, 2011
Milo and the Bull.
The first principle of Tried & True Fitness is old.
In fact, this principle was developed over 3,000 years ago!
Have you heard the legend of Milo?
As the story goes, Milo of Croton was a six-time Olympic wresting champion way back in ancient Greece.
The legend of Milo and his bull is perhaps one of the most famous weight-training stories of all time.
As legend has it young Milo began training by picking up a newborn calf, placing it on his shoulders and carrying it for one mile. Milo would do this every day. And as the newborn calf gained weight and grew larger, Milo grew bigger and stronger.
Eventually, Milo was carrying a full grown bull on his shoulders for a full mile.
And as a result, Milo had developed incredible strength and power.
This story demonstrates one of the guiding principles of training: The principle of progressive resistance. Adhere to this principle and you can build super-human strength. Add just two pounds to the bar every week and after 12 months you’ll have added 104 pounds to your bench press.
But if you get greedy and try to add 25lbs to your bench press in one jump and your progress will sputter and stall.
The solution: Make tiny jumps. Your body can only build strength and muscle at a certain rate. And if you try to build muscle and strength faster than your body can adapt, you’ll hit the wall.
Milo instinctively knew this.
He didn’t try to carry the newborn calf for one mile on the first day and then immediately jumped to two miles the next day. Nor did he try to carry a newborn calf on the first day and jump to a full-grown cow the next day.
He stuck with the same baby calf, and that baby calf only gained a small amount of weight each day.
Obviously, we don’t lift cows anymore.
We lift barbells, dumbbells and other modern instruments of resistance training. But the same principles still apply.
Milo knew he couldn’t make the jump from baby calf to full-grown cow in a single day, week or even in a month. So why do so many guys think they can make the jump from 185lbs in the bench press to 225lbs in the bench press in a single week?
Let me give you an example:
Say that you are able to bench press 245lbs for five reps. Naturally, because you were able to accomplish all your reps with that weight you would attempt to increase the weight for your next workout.
And here’s where most guys get it wrong: Most guys will slap a pair of 2 ½ pounders on each side of the bar (because that’s the smallest plate their gym has) and try to make a go at it with 250lbs on the bar.
Or, if their gym’s smallest plates are 5 pound plates, they’ll use those and try to make the lift with 255lbs.
Of course, here’s what happens:
A five or 10 pound increase feels noticeably heavier. As soon as you get the bar out of the uprights, you’ll feel the difference.
Your confidence will start to waiver and you might unconsciously make some adjustments (like lowering the bar faster than you usually would, or rebounding the bar harder off your chest than usual) that change the exercise and could ultimately lead to injury.
Because of the jump in weight, it’s unlikely you’ll be able to accomplish all the reps. So while you five reps with 245 pounds, you may only get four reps with 250lbs.
Make the jump to 255lbs and it’s unlikely you’ll even get 4 reps.
You can try week after week but it’s incredibly difficult to make the jump from 4 reps to 5 reps with a heavy weight. (Remember, that’s a 20% increase in production.)
Eventually, staleness will set in, progression will grind to a halt and boredom will set in. This is where most trainers throw in the towel and either switch programs or quit their attempts at getting bigger and stronger all together.
But Milo, and many of the old-time trainers knew better. They took the smallest jumps possible in order to stave off sticking points and make continued progress.
You see, the old-timers would devise ingenious ways to add tiny amounts of weight to the bar.
Over a hundred years ago, when trainers used the old-style globe barbells, they could increase the weight of the barbell by adding more sand to the globes on the end of the barbell.
Which means they could increase the weight on the barbell in very small increments.
Years later, when the modern barbell and weight plate system became popular, the old-timers would manufacture “mini-plates” in small increments to allow them to make smaller jumps.
For example, an old-timer trainer who understood the principle of micro-loading and could bench 245lbs for five reps would progress in the following manner.
Instead of adding 5 or 10 lbs to the bar he would add just 1-2lbs to the bar for his next session. 246 lbs feels exactly the same as 245lbs, so his confidence is high and he’s once again able to complete all the required reps.
So once again he adds a pound to the bar for the next session, and once again he’s able to complete all his reps.
He continues in this method, slowly and methodically, week after week and before you know it he’s added 50lbs to his bench press. 50Lbs added to your bench press will result in bigger and more muscular arms, shoulders and chest muscles. It’s safe to say that most modern day gym goers will NEVER add 50lbs to their bench press over the entire course of their training careers.
Because they’re looking for quick gains. Big jumps. It’s greed, plain and simple.
And the old-timers applied the same principle in the weight room. Nobody gets big and strong overnight. 99.9% of natural, drug-free, non-gifted trainers get strong by making slow and steady gains, week after week, month after month, year after year.
It isn’t sexy and it sure as heck doesn’t sell magazines, but it works.
Micro-Loading Made Easy
I think one of the main reasons most guys don’t know about micro-loading or don’t use this strategy is because most gyms don’t provide micro-plates. So you’ve got to bring your own to the gym with you.
But where to buy micro-plates?
You’ve got a few options:
First, you can buy them online. Here are a couple of websites that sell custom made fractional plates (ie: micro plates).
www.ironwoodyfitness.com
www.fractionalplates.com
Expect to spend well over $50 to get a set of micro-plates from these online retailers.
Or, here’s a tip that will save you a few bucks.
Go to any plumbing supply store or a hardware store and get some large washers.
A washer with a 2-inch whole fits on a regular barbell.
You want to find the washers with a hole that’s 2 inches in diameter as these will fit nicely on any normal Olympic barbell.
You should be able to get six of these washers for around $15 bucks or less. Each washer weighs about 0.6 pounds. So two washers (one of each side of the bar) is 1.2 pounds, four washers is 2.4 pounds and six washers is 3.6 pounds.
Which means you could go from 225lbs to 230lbs on the bench press in the following increments:
Session #1: 225 pounds (Two 45-pounds plates on each side, no washers).
Session #2: 226.2 pounds. (Two 45 pound plates on each side, plus one washer per side).
Session #3: 227.4 pounds (Two 45-pound plates on each side, plus two washers per side.)
Session #4: 228.6 pounds (Two 45-pound plates on each side, plus three washers per side.)
Session #5: 230 pounds (Two 45-pound plates on each side, plus 2.5 weight plate per side.)
If you’re having trouble locating these types of washers at the hardware store, or if you just prefer to order online and have it shipped right to your door, here’s a plumbing supply website and the exact part you’ll need to order:
www.mcmaster.com
Part #: 90108A046
NOTE: Mcmaster.com ships these washers in packs of 5, so you’ll have to order two
packs to get six washers and you’ll end up with 4 left over. Ideally, you could split the
cost with a friend, get three packs and you’d only have 3 left over.
You can always give the leftovers away to guys at the gym who ask you why the heck you’re putting those “funny little plates” on the bar and then can’t figure out why their bench presses haven’t increased in months.
To see exactly how fast you can expect to make progress on common exercises, check out chapter 16 of the Tried & True Fitness Guide To Muscle & Might.
www.triedandtruefitness.com
by Matt Marshall on March 21, 2011
Milo and the Bull.
The first principle of Tried & True Fitness is old.
In fact, this principle was developed over 3,000 years ago!
Have you heard the legend of Milo?
As the story goes, Milo of Croton was a six-time Olympic wresting champion way back in ancient Greece.
The legend of Milo and his bull is perhaps one of the most famous weight-training stories of all time.
As legend has it young Milo began training by picking up a newborn calf, placing it on his shoulders and carrying it for one mile. Milo would do this every day. And as the newborn calf gained weight and grew larger, Milo grew bigger and stronger.
Eventually, Milo was carrying a full grown bull on his shoulders for a full mile.
And as a result, Milo had developed incredible strength and power.
This story demonstrates one of the guiding principles of training: The principle of progressive resistance. Adhere to this principle and you can build super-human strength. Add just two pounds to the bar every week and after 12 months you’ll have added 104 pounds to your bench press.
But if you get greedy and try to add 25lbs to your bench press in one jump and your progress will sputter and stall.
The solution: Make tiny jumps. Your body can only build strength and muscle at a certain rate. And if you try to build muscle and strength faster than your body can adapt, you’ll hit the wall.
Milo instinctively knew this.
He didn’t try to carry the newborn calf for one mile on the first day and then immediately jumped to two miles the next day. Nor did he try to carry a newborn calf on the first day and jump to a full-grown cow the next day.
He stuck with the same baby calf, and that baby calf only gained a small amount of weight each day.
Obviously, we don’t lift cows anymore.
We lift barbells, dumbbells and other modern instruments of resistance training. But the same principles still apply.
Milo knew he couldn’t make the jump from baby calf to full-grown cow in a single day, week or even in a month. So why do so many guys think they can make the jump from 185lbs in the bench press to 225lbs in the bench press in a single week?
Let me give you an example:
Say that you are able to bench press 245lbs for five reps. Naturally, because you were able to accomplish all your reps with that weight you would attempt to increase the weight for your next workout.
And here’s where most guys get it wrong: Most guys will slap a pair of 2 ½ pounders on each side of the bar (because that’s the smallest plate their gym has) and try to make a go at it with 250lbs on the bar.
Or, if their gym’s smallest plates are 5 pound plates, they’ll use those and try to make the lift with 255lbs.
Of course, here’s what happens:
A five or 10 pound increase feels noticeably heavier. As soon as you get the bar out of the uprights, you’ll feel the difference.
Your confidence will start to waiver and you might unconsciously make some adjustments (like lowering the bar faster than you usually would, or rebounding the bar harder off your chest than usual) that change the exercise and could ultimately lead to injury.
Because of the jump in weight, it’s unlikely you’ll be able to accomplish all the reps. So while you five reps with 245 pounds, you may only get four reps with 250lbs.
Make the jump to 255lbs and it’s unlikely you’ll even get 4 reps.
You can try week after week but it’s incredibly difficult to make the jump from 4 reps to 5 reps with a heavy weight. (Remember, that’s a 20% increase in production.)
Eventually, staleness will set in, progression will grind to a halt and boredom will set in. This is where most trainers throw in the towel and either switch programs or quit their attempts at getting bigger and stronger all together.
But Milo, and many of the old-time trainers knew better. They took the smallest jumps possible in order to stave off sticking points and make continued progress.
You see, the old-timers would devise ingenious ways to add tiny amounts of weight to the bar.
Over a hundred years ago, when trainers used the old-style globe barbells, they could increase the weight of the barbell by adding more sand to the globes on the end of the barbell.
Which means they could increase the weight on the barbell in very small increments.
Years later, when the modern barbell and weight plate system became popular, the old-timers would manufacture “mini-plates” in small increments to allow them to make smaller jumps.
For example, an old-timer trainer who understood the principle of micro-loading and could bench 245lbs for five reps would progress in the following manner.
Instead of adding 5 or 10 lbs to the bar he would add just 1-2lbs to the bar for his next session. 246 lbs feels exactly the same as 245lbs, so his confidence is high and he’s once again able to complete all the required reps.
So once again he adds a pound to the bar for the next session, and once again he’s able to complete all his reps.
He continues in this method, slowly and methodically, week after week and before you know it he’s added 50lbs to his bench press. 50Lbs added to your bench press will result in bigger and more muscular arms, shoulders and chest muscles. It’s safe to say that most modern day gym goers will NEVER add 50lbs to their bench press over the entire course of their training careers.
Because they’re looking for quick gains. Big jumps. It’s greed, plain and simple.
And the old-timers applied the same principle in the weight room. Nobody gets big and strong overnight. 99.9% of natural, drug-free, non-gifted trainers get strong by making slow and steady gains, week after week, month after month, year after year.
It isn’t sexy and it sure as heck doesn’t sell magazines, but it works.
Micro-Loading Made Easy
I think one of the main reasons most guys don’t know about micro-loading or don’t use this strategy is because most gyms don’t provide micro-plates. So you’ve got to bring your own to the gym with you.
But where to buy micro-plates?
You’ve got a few options:
First, you can buy them online. Here are a couple of websites that sell custom made fractional plates (ie: micro plates).
www.ironwoodyfitness.com
www.fractionalplates.com
Expect to spend well over $50 to get a set of micro-plates from these online retailers.
Or, here’s a tip that will save you a few bucks.
Go to any plumbing supply store or a hardware store and get some large washers.
A washer with a 2-inch whole fits on a regular barbell.
You want to find the washers with a hole that’s 2 inches in diameter as these will fit nicely on any normal Olympic barbell.
You should be able to get six of these washers for around $15 bucks or less. Each washer weighs about 0.6 pounds. So two washers (one of each side of the bar) is 1.2 pounds, four washers is 2.4 pounds and six washers is 3.6 pounds.
Which means you could go from 225lbs to 230lbs on the bench press in the following increments:
Session #1: 225 pounds (Two 45-pounds plates on each side, no washers).
Session #2: 226.2 pounds. (Two 45 pound plates on each side, plus one washer per side).
Session #3: 227.4 pounds (Two 45-pound plates on each side, plus two washers per side.)
Session #4: 228.6 pounds (Two 45-pound plates on each side, plus three washers per side.)
Session #5: 230 pounds (Two 45-pound plates on each side, plus 2.5 weight plate per side.)
If you’re having trouble locating these types of washers at the hardware store, or if you just prefer to order online and have it shipped right to your door, here’s a plumbing supply website and the exact part you’ll need to order:
www.mcmaster.com
Part #: 90108A046
NOTE: Mcmaster.com ships these washers in packs of 5, so you’ll have to order two
packs to get six washers and you’ll end up with 4 left over. Ideally, you could split the
cost with a friend, get three packs and you’d only have 3 left over.
You can always give the leftovers away to guys at the gym who ask you why the heck you’re putting those “funny little plates” on the bar and then can’t figure out why their bench presses haven’t increased in months.
To see exactly how fast you can expect to make progress on common exercises, check out chapter 16 of the Tried & True Fitness Guide To Muscle & Might.
www.triedandtruefitness.com
Fat Burning Crispy Chicken Nuggets
Fat Burning
Crispy Chicken Nuggets
This is a very simple recipe that will make any fat loss
meal plan a lot easier to follow!
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time.
But be careful, just like some of my other recipes, these nuggets are highly addictive, and their flavor will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
Crispy Chicken Nuggets
This is a very simple recipe that will make any fat loss
meal plan a lot easier to follow!
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time.
But be careful, just like some of my other recipes, these nuggets are highly addictive, and their flavor will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
Subscribe to:
Posts (Atom)
