Rip Yourself a New One

Attaining workout intensity should be top priority for anyone interested in physical training. It will determine your results more than just about any other factor involved in a successful program. This is more of a mental challenge than a physical one. Train your mind to do what you want it to, and you will be able to push your body to its absolute maximum. Also, there are techniques you can use in your training to intensify the stress a workout will apply to your body. You must first learn to discipline your mind. Once you are able to withstand any amount of discomfort physical training can cause and truly push your body to the max through any amount of pain, you will be ready to make gains you never believed possible. I truly believe that intensity matters much more than genetics.
I am certain that 99% of trainers are limited by their weak minds, not their weak genetics. hats a cop out, my "genetics" were total weakling when I started training.110 pounds @ 5' 7.I have gained nearly 100 hard pounds since then. I was stuck at 155 for 3 YEARS!I still refused to quit and raised the intensity and have got much further than I ever believed I could. Do not let your mind believe such weak excuses. You must look at the details of your mental habits during your workouts. Change them for the better and know that you will not gain anything without working harder than you ever have. Point made, now on to the actual training intensity boosters. For one refer to my pre-workout energy stack in the previous article. I would also like to suggest a rather unusual method. Self hypnosis through mental suggestion. Get a book on it if you are interested in the power of your mind once it is absolutely programmed on a directive. Mindset is what sorts out losers from champs. Here are some workout boosters that raise intensity in your training.
#1 Pure Negatives
With these, load a weight on any exercise you choose about 30% heavier than your one rep max. Have a very strong spotter to help you get it up at first. You do only the lowering of this extreme weight and do it very very slowly. This method is particularly effective on benches, pull-ups and curls. Try to exercise more caution when using this on delts but still works great for them. Do remember to not go overboard with pure negs as they stress everything to the max .I always constantly rotate my intensity methods from week to week. Your body can adapt to anything so remember to change things up.
#2 Partials
This booster has without a doubt improved my pushing strength more than anything. This method seems to be more effective on chest, delts, tris, and quads than on the pulling muscles. Full range is always needed on back, bis, calves, and hamstrings. With partials, keep loading weight on the bar till you can barely handle the weight in the first few inches of the exercise being performed. It takes advantage of the strongest part of the rep when your body has maximum leverage on the bar. This method allows you to use loads that are way beyond the norm for your training and this helps your body adapt.
#3 Superslow Reps
Everyone has a muscle group or two they have a hard time feeling contract and work. These are most commonly the lats and delts. Lots of people have big pecs and bis and their lats and delts are nowhere near. These slow-mo reps are the perfect fix for harder to feel groups. Most muscles can benefit from these. The training load will be less but the stress on the targeted tissue will be different and challenging because it is more evenly applied and will last for a longer period of time than it is used to. You will be tempted to speed up the reps as you get tired and that mega burn hurts but here is the perfect time to examine your mental habits during your training. Keep them super slow no matter what. Have a spotter to help get a few extras when you truly can do no more and you got yourself a damn good burn you can feel exactly where it needs to be. Please quit bouncing that bar off your chest 3 times during benches so you can briefly wear out your delts and tris if you really want to fry your pecs. No bouncing, just very slow incineration of the exact tissue you wish to develop. Try to keep these sets at least 20 -30 seconds long and never let that constant tension off no matter how bad it burns. This is exactly where your mental discipline will determine your results.
#4 Drop sets
This is definitely one of my favorites. It is a good obstacle course for your mind as well. Doing drop sets stimulates all the muscle fiber types from fast twitch(strength) to slow twitch(endurance) and everything in-between It can help you develop cuts and size because of this. I have noticed size and hardness from using this method. A triple drop set of 5 reps each is excellent. Grab a weight you can do only five times. After your done, reduce the load (somewhat-20-30 percent) and do as many reps as you can with that. After that one, reduce the load again and do as many as possible. To really work the area hard, have your spotter help so you can do a few negatives on the end of the last set and you'll have the blowtorch effect! Also remember to moderate your volume so you don't overtrain.
#5 21s
Most commonly used for bis, this method is a great shocker for any body part. Use a moderate weight you can do for many reps. Do 7 reps in the lowest part of the rep, 7 reps in the middle, and 7 reps in the top. These are best if used later in the workout after the heavy training is out of the way. They produce an awesome pump and burn. They are great for searing definition into a body part and can even help with mass. I love to use these when supersetting opposing muscle groups.
#6 Pre-exhaustion Supersets
This is an excellent plateau buster and works great on any muscle group. In this superset method, you will be performing an isolation movement first and then a compound movement directly afterward with as little rest as possible. An example would be side lateral raises for delts directly into barbell military presses. The isolation movement tires only the side delts and then they are immediately worked more in the military presses with help from the tris to push them even harder. This is definitely one of the most effective methods for shocking a stubborn body part.
#7 11/4 Reps.
This is one of my favorite methods for back. It is useful on all groups if done correctly. Perform a rep of any exercise you want, just perform it like this. Complete the rep and then at the point of completion, lower a little and then push or pull it right back into the contracted position. This way you get 2 peak contractions for every one rep you do. Some say this is the most important part of the rep and this takes full advantage of the contraction. Since this locks the fibers up very hard, if you do a few negatives on the end of your set it will stretch and tear them causing soreness and additional development.  

The Most Common Ab Workout Myths

First - Performing Sit-ups are the best method to acquire a six pack

Through years, the sit-up has been commonly known as an effective abdominal workout. Thus, for somebody just getting into the game of abdominal workout, the sit-up is the reasonable selection. Though, fresh studies show that the sit-up movement is not only uneffective but puts an unhealthy level of tension on your spinal cord. The actual "six-pack" muscle, the rectus abdominis (extends the entire length of the abdomen) muscle gets little stimulus during the sit-up movement. Actually, it is the hip flexor muscles that get the most stimulation. Thus, if you wanted to definitely target the rectus abdominis, the sit-up would be a poor choice of an abdominal exercise. Furthermore, it would be a mistake to focus on any one exercise. A core exercise program should be one that includes all of the major muscles that support the spine, including but not focusing on the abs. Focusing on a specific muscle or a few specific muscles could lead to posture problems and awkward and unhealthy care of the spinal cord.

Second - Ab Workouts aid you lose inches off your belly 

The idea that you can remove excess fat in a specific area - or spot reduce, by exercising the muscles in the proximity of the fat is a theory that has been disproven over and over again. Ab exercises tone and firm the muscles. Losing inches off your waist can not be accomplished by ab workouts only. The best way to lose inches off your waist is by creating a caloric deficit - burning more calories a day than you consume. A fitness routine that is most effective involves cardiovascular exercise, strength conditioning, and a healthy diet that promotes fat loss.

Third - Electrical stimulation is the finest way to get a six-pack 

Abs belt devices use EMS (Electronic Muscle Stimulation) technology which sends electronic impulses to the muscles via electrodes placed on the skin. Although this technology has been shown to be effective for rehabilitative physical therapy, it has never been proven to be effective for weight loss or muscle toning. There is not a single independent clinical study that supports the claims of weight loss, muscle growth or muscle strengthening by the manufacturers'. The American Council for exercise conducted a study using an average in home model EMS, the Body Shapers International BM10112BI. A total of 17 subjects underwent electrical stimulation for 8 weeks. After eight weeks of EMS training, it was concluded that "subjects experienced no significant changes in weight, body-fat percentage, strength or overall appearance".

Fourth - Ab Machines are better than the traditional Ab Workout Methods 

Let’s face it, the popularity of ab machines and ab devices have little to do with the real end result obtained, but as of slick advertising that overstates the benefits. Who can battle trying out the modern and best ab machine on the market shown in the commercial with claims such as: "Get ripped abs in a week!" or "lose 20 lbs. in 2 weeks!" or "best way to get ripped!" A "quick fix" key is becoming a much more attractive option than other "mundane" solutions such as "watching your diet". The primary benefit of ab machines on the market today is to provide support for the back and neck. By taking the strain off the back and neck, you are able to target muscles such as the abdominal rectus and oblique's more effectively. However, the most obvious limitation of ab workout equipment is they are designed for ab exercises performed only in one position. Let's say, the ab roller and equally designed equipment are intended for exercises achieved lying flat on your back such as the conventional sit-up and crunch. However, vital to abdominal development is variety. The supreme effective way to fuel your muscles and promote growth is accomplished by changing up your ab workout routine by doing a variety of exercises that work your abdominal muscles at different angles. This is where ab machines fall short
.

Building Muscle and Burning Fat Simultaneously - is it possible?

A ripped, muscular physique is the goal of most, if not all bodybuilders and fitness buffs alike. As summer approaches we all start thinking about getting lean after a long fall and winter of bulking and packing on real muscular bodyweight. But in the process of all that bulking we seemed to have let our abs fade in the place of strength and mass gains. So it is time once gain to shred up, lean down and turn into a ripped piece of art we all envision ourselves to be – but for you, this time will be different.
Do you often find yourself at a crossroads regarding keeping your hard-earned mass that you so tirelessly worked towards only to see it dwindle away as you diet down? Are you a “hardgainer” that has to fight for every ounce of muscle scared to death of reducing calories to get a more muscular midsection? More calories in equals more mass and fewer calories in equals less body fat – and it’s one or the other – right?
The age-old question if is it possible to gain muscle and burn fat simultaneously has been debated for many years. There are so many opinions from experts to people in the trenches that it is very difficult to sift through to the facts. Most will tell you that you must choose between the two in order to reach optimum success and that attempting both at the same time is futile. So why not just give up, reduce calories and sacrifice the muscle for better abs and more muscular arms. Because you are better than that! You will find a way and put into practice a concise plan of action to reach your ultimate potential. The guidelines and plan included here are designed to help you not only keep, but build muscle while simultaneously burn body fat. It can be done with a little planning, discipline and hard work.

The Right Amounts

One of the single, most imperative principles in this plan is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Diet is so important that without adhering to these principles you will surely never reach your physique goals.
Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.
Carbohydrates: Carbohydrate is a great muscle-sparing energy source. This particular macronutrient will be drastically manipulated as the diet plan goes along and will play a major roll in its success so be extremely mindful of your intake on a daily basis. Be sure to have an intake mainly of complex carbohydrates and fiber. Sources include brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, some fruits and Ezekiel products.
Fats: Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.

Light the Furnace!

Now let’s look at how we can implement these macronutrients and manipulate them in such a way as to build more strength and mass while torching our fat stores. Protein levels will stay somewhat the same throughout the plan. You need that steady stream of amino acids to feed to the muscles for recuperation and repair to take place. Try out one gram per pound of bodyweight and assess your progress. If you find yourself stalling, try to up it to 1.25 or 1.5 grams per pound and then reassess. That is about as high as you will want to go with protein – the rest is up to carbohydrate and fat manipulation. Give each change in protein amount about four weeks before reassessing.
Here is the tricky part. Now you will start to manipulate carbohydrate in such a way as to trick the body into delving into its fat stores for fuel. You will have high, medium and low consumption days. You will eat low carbs for two to four days followed by medium and high days. On the low days your body will burn fat for fuel and save muscle so as long as your protein intake is high enough. Before you starve your body of energy after so many days of low carbs (which if prolonged could lead to lower testosterone levels and metabolism) you will have a day of moderate carbs and another day of high carbs. This will shuttle in fuel to the muscle, rev back up your metabolism and be burned without storing body fat. Carbohydrate intake will be approximately .5 grams per pound of bodyweight for low days (90 grams for a 180 pounder), 1.5 grams per pound on medium days (270 grams) and 2.25 grams per pound on high days (405 grams).
Fat intake should hover around .25 grams per pound of bodyweight or 20-30% of total calories. However, on low carbohydrate days it would be wise to increase your healthy fat intake slightly. This will ensure your hormone levels will stay steady and will supply you with ample energy for your grueling workouts. On the low carb days simply increase your fat intake by 50%. Remember that one gram of fat has over twice the amount of calories of carbs, so a little goes a long way. For example, if you had half of an avocado on a salad, now on low carb days you will eat ¾ of an avocado.

The Muscle-Building Fat-Torching Sample Diet

Low Carbohydrate Days

	Meal 1:	- 3 eggs and 4 egg whites
		- ½ cup oatmeal (dry measure)
		- Cinnamon for taste
		- 1 tablespoon of natural peanut butter
	Meal 2:	- 2 scoops of whey protein powder mixed in water
		- or 1 cup Greek yogurt
		- 1.5 ounces of almonds
	Meal 3:	- 6-8 ounces of meat, fish or chicken
		- Green salad with 3 tablespoons of olive oil dressing
	Meal 4:	- ½ of an apple or banana
		- 1 scoop of whey protein powder mixed in water
	Meal 5:	- 2 scoops of whey protein powder mixed in water
	Meal 6:	- 6-8 ounces of meat, fish or chicken
		- Broccoli, green beans or peas or green salad
		- ½ avocado

Medium Carbohydrate Days

	Meal 1:	- 3 eggs and 4 egg whites
		- 1 cup oatmeal (dry measure)
		- Cinnamon for taste
		- 1 tablespoon of natural peanut butter
	Meal 2:	- 2 scoops of whey protein powder mixed in water
		- or 1 cup Greek yogurt
		- 1 ounce of almonds
		- 1 apple
	Meal 3:	- 6-8 ounces of turkey with two slices of wheat bread
		- 1 tablespoon of light mayonaise
		- Green salad with 2 tablespoons of olive oil dressing
	Meal 4:	- 1 banana
		- 1 scoop of whey protein powder mixed in water
	Meal 5:	- 2 scoops of whey protein powder mixed in water
		- 12 ounces of Gatorade
	Meal 6:	- 6-8 ounces of meat, fish or chicken
		- Broccoli, green beans or peas or green salad
		- ¼ avocado
		- 1 cup of wild rice cooked

High Carbohydrate Days

	Meal 1:	- 3 eggs and 4 egg whites
		- 1 ½ cup oatmeal (dry measure)
		- Cinnamon for taste
		- ½ tablespoon of natural peanut butter
	Meal 2:	- 2 scoops of whey protein powder mixed in water
		- or 1 cup Greek yogurt
		- 1 ounce of almonds
		- 1 apple
	Meal 3:	- 6-8 ounces of fish
		- Green salad with 2 tablespoons of olive oil dressing
		- 1 ½ cup of wild rice cooked
	Meal 4:	- 1 banana
		- 1 scoop of whey protein powder mixed in water
	Meal 5:	- 2 scoops of whey protein powder mixed in water
		- 12 ounces of Gatorade
	Meal 6:	- 6-8 ounces of meat, fish or chicken
		- Broccoli, green beans or peas or green salad
		- ¼ avocado
		- 1 medium sweet potato

7 Tips To Jolt Your Metabolism Into Faster Fat Loss

How many times have you told your self that I need to find the answer on how to speed up my metabolisim? Well read this article below and find out the 7 steps to jolt your metabolism into faster fat loss results

The speed at which the metabolic processes occur is called the metabolic rate. So many different factors contribute to the metabolic rate such as a healthy digestive system, a healthy nervous system and a healthy thyroid gland. Now lets start here with your seven top tips to speed up your metabolism and accelerate your fat loss

1) Eat a quality breakfast (including: fiber and  protein) the very first thing when you wake up in the morning. Your metabolism will get an incredible jump start by doing this, as it will work to break down the foods (which takes calories to burn in itself).

2) Eating fruits and vegetables that are high in digestive enzymes will help your body to digest food properly throughout the day. Eating fruit will help to lower your insulin levels and green vegetables have a component called chlorophyll that will help to clean the body of many toxins.

3) Consume protein daily and your protein intake should be 1 gram of protein per 1 pound of lean muscle. For example if your fat free weight is 113 pounds then you would consume 113 grams of protein. Whey protein is the best protein to take because of how quick it digests through your body.

4) Drink tea or coffee. Caffeine gives the metabolism an incredible jump start boost. Anything more than 3 cups of coffee a day would be too excessive and will lead to insomnia and an incredible amount of irritability. Drinking green tea is very important tool and catalyst in weight loss and speeding up your metabolism. It contains a component called epigallocatechin gallate that speeds up the nervous system.

5) Take Vitamin B complex daily. The vitamin combination helps the body to metabolize your protein, carbs and fats. It also does a great job of supporting a healthy nervous system.

6) Incorporate anaerobic training in your daily routine as it will help you build lean high-quality muscle. Building lean muscle will always increase your metabolic rate and help your burn calories faster, even while at rest!

7) Perform HIIT- High Interval training which helps to burn fat at an accelerated rate and this cardio shouldn’t be no more than 25 minutes and you can also try this on an empty stomach for optimal fat loss. This type of cardio allows your metabolism continue firing throughout the day. I’ve personally implemented this type of cardio with my clients and when I am getting ready for a photo-shoot or competition and I know it works.