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‘Why’ Should I Exercise

7 Good Reasons Why You Should Exercise

man exercising in the gym

‘Why’ exercise is so important

Even in this highly educated, social media world, when people are barrage daily about Exercise‘,  many people still don’t follow any sort of exercise program. In order to remain healthy it’s important to take some form of exercise, ‘Why’, below, you’ll find several good reasons why you should start exercising now.

  1. Contributes to fat loss. It is well proven from the mass of scientific research, from all over the world that physical exercise contributes to weight loss. There is no escaping the facts, the body as developed over millions of years to consume calories for fuel, and if you burn more calories than you consume through nutrition, you will lose weight.
  2. Preventing disease. Studies have shown that exercise can help to moderate the onset of several numerous diseases. These diseases include heart disease, cancer, diabetes, and strokes. 
  3. Improving disease. Many serious and minor diseases are improved through daily exercises, in some cases even healed. Research also supports that by following a regular exercise plan; you will also decrease, HDL, cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.
  4. Enhance your state of mind. Many scientific studies have concluded that during exercise we release endorphin’s in the body, these endorphin’s help to fight off depression making you feel happy. These endorphin’s are released into the body after just 12 minutes into your workout.
  5. Enhance your wellness. When we are in good shape and fighting fit, you will have more energy; this will make you feel more positive about yourself, changing your overall mood. During exercise you will find it a lot easier to stretch yourself beyond your own limits, realizing you can do more than you thought possible.
  6. Persistence. This one I teach daily to my students, because without remaining positive and persistent at anything you do, you will simply fail. Exercising regularly will empower you with more energy, helping you become more productive at home and at work.
  7. Social capabilities. Working out on a regular basis will help boost your self esteem; this will make you feel and look better, feeling more comfortable in your own skin. Exercise will also help you become more active, able to cope with meeting new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your sex drive, helping to improve your marriage or a partner’s relationship.

 

Man liying down

You can exercise at home, outdoors, or go join a gym. But the key here is ‘EXERCISE’, lying around 0r sitting all day, is a recipe for disaster. How you get that exercise, running, going to the gym, cardio exercise watching a DVD, walking, cycling, swimming, gardening, for example, doesn’t really matter, it’s getting some form of movement that counts. Take a little bit of time out of your daily life and start exercising, you’ll feel better than ever before, your body, family, and friends will thank you.

By Judge J

Thank you for visiting my blog I hope you have enjoyed this article. As a way of thanks please grab my FREE Healthy Recipes Book, click here Now…FreeHealthyRecipes

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6 Ways to Increase Chest Muscle Growth And Prevent Injury

Bench Press Image

Over my 50-years in the Bodybuilding and fitness game, there has been one question that stands out from all the other questions I’m asked almost every day, it stands head and shoulders above all the others, and that’s… “How much weight can you bench press”. As a bodybuilder you shouldn’t get involved in this debate, because we are trying to build muscle mass and NOT strength.

But there is a debate to be had over using the correct technique and, which method, bar, dumbbells, wide grip, for example, one should or shouldn’t use. More important than that, there is a far wider debate to be had around ‘Why’ the bench press may possibly be one of the most prolific exercises to cause…INJURY?

‘Why‘ ham I writing about this, simple, I have had a tendon injury that was caused by the ‘Bench press’!

There’s no doubt about it, bad technique has a lot to do with injuries, but it goes way beyond just bad technique, it’s more to do with… PUSHING FAR TOO MUCH WEIGHT!

There are many different courses and types of injuries, far too many to give them any justice hear, so I will attempt to give you an overview, in the hope you will take this information aboard and decrease any possibility of you becoming injured yourself.

First off and unfortunately, the one method that’s causes the most injuries, is the one we all tend to do when starting at the gym, and that’s the flat bench press. This is, because the flat bench over isolates the Pectoral Minor and becomes ‘Overdeveloped’.

This over-development, can course an imbalance, which becomes more acute the longer you train without correcting the problem. This imbalance puts stress on muscles, tendons, and joints. These soft tissues where never meant to operate under these conditions and eventually may fail!

It’s further compounded when people insist on either lifting to heavier a weight, or become frustrated with their lack of progress and start to train their chest more than once a week.

Secondly, people rely on their training partners far too much? They also engage in the game of ‘You can lift it, I’ll lift more’. A partner is there for encouragement and safety. Competition is a good thing, but NOT inside the gym, it can lead to someone getting injured… Ego should always be left at the gym door before entering!

I’ve seen this happening a thousand times in the gym, I have even had training partners that go way  beyond encouragement, almost demanding you do more weight than you can handle. Also, even the best spotter in the world can’t grab the weight off you, until it’s too late. You fail to control your lift and in that millisecond, before your spotter can help, you have incurred an injury.

Ask yourself this one question, how often in the gym have you witnessed someone who has just finished their bench press, get up off the bench pulling their shoulders back, giving them a good stretch, well the chances are, they have incurred a ‘Micro-tear’, probably through pressing to heavy weight.

If you continue to incur micro-tears, they will become chronic in time, stopping your training for weeks, months, or may be for good. Types of injuries can range from, shoulder, small bicep tendon tears, to upper and lower Pectoral muscle separation.

Chest-Shoulder Muscle-Diagram

So ‘How’ can we avoid these injuries

  1. Warm-up. To most this would seem to be a no-brainier, but you would be surprised just how many people don’t, and go straight into their bench press routine. I believe this as something to do with the idea that, because you start off with a low weight, then it’s OK to dive straight in. But this is unfortunately, untrue, especially on a cold winter’s day. You should always warm-up your Pecs, because this helps to flood the area with blood and pre-stress the soft tissue such as the tendons and ligaments. I prefer to use dumbbells for this process. Also, in order to get the range of movement we have in our shoulder, nature had to give-up some stability, which leaves our shoulder join open to damage.
  2. Proper Technique. Technique not only helps to prevent injuries, but it helps to increase strength and muscle mass. It’s important never to catch your muscles out with jerky or, stop and go movements, try the keep your movement as smooth as possible. Your movement should also be delivered in a slow, controlled manner. When lowering the bar down, make the movement positive and slow, pursing at the bottom, just touching your chest, NOT bouncing off, and then accelerate the bar back to the top, try not to lock out your arms, this will keep the stress on the Pecs, helping to penetrate deeper into the muscle fibres.
  3. Use a Slightly Closer Grip. Something in-between a standard and close grip, this stops the chest from opening so wide, preventing possible damage, but still activating the muscle enough to trigger development.
  4. Try Lowering to The Clavicle. Most people will lower the bar down to their Solar-plexus before returning it back to the top of the movement. This puts a lot of stress on your shoulder muscles, apart from the joint; it affects the Deltoid muscles and the tendons that run from the centre of the Clavicle to the head of the small bicep muscle. So instead, try lowering the bar to the centre of the Clavicle where it joins the Sternum, you won’t be able to lift as much weight, but boy-oh-boy will it work your Pecs.
  5. And ‘Why’ Not Try Giving The Dumbbells a Go. They are much easier on the shoulder muscles, tendons, ligaments, and the joint. This is, because unlike the bar that restricts side lateral motion, the dumbbells don’t. This is a more natural movement, giving your Pec muscles more stretch, helping to breakdown more fibres, leading to more muscle growth and less injuries. Also, when using the dumbbells, the weaker-side has to work harder and can’t rely on the stronger muscle to compensate, helping to increase muscle growth and strength.
  6. What Is a Maximum Weight to Bench Press. A good question, people really don’t know ‘How’ to work out their heaviest weight to press. Put simply, your heaviest weight would be the weight that makes you work to failure on your 6th rep. Do 5 reps and it’s too heavy, do 7 reps and it’s to light. But remember it has to be to failure on your 6th rep, if you feel that you could have done another rep, then you didn’t work to failure and you won’t get the full benefit of growth and strength.

Conclusion

After damaging my tendon doing bench press, not even pressing my maximum weight on the bar, I realized that there was the potential for others to do the same, In fact, over the 50-years I’ve been involved with bodybuilding, running my own gym, I have seen many injuries that could have been prevented, Just by having a little more understanding of the mechanism involved when bench pressing.  ‘How’ this movement, plus the shoulder joint lower stability, can stress the muscles, tendons, and joints, to the point of failure, and ‘Why’ it’s so crucial to use good technique and weights appropriate to you.

I hope that the above information presented here today, will help to prompt you into thinking about the potential injury you could sustain when bench pressing. I sincerely hope it will compel you to taking some action to help prevent any possible injuries to yourself.

Remember that an injury may prevent you from training for months, even forcing you to give-up? So ask yourself this question… “Is it really worth it”.

Strength and development comes through practicing good form over a consistent length of time.

By JudgeJ

I have written a book on ‘Building a Powerful Physique’, for more information click this link: Build a Powerful Phy

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7 Reasons ‘Why’ You Should Exercise

‘Why’ Should You Exercise

We are tolled almost everyday that we should go to the gym to follow an exercise program in order to maintain a healthy, healthy body, but ‘Why’? The sad fact is many never make it to the starting block to begin with. Unfortunately, this is  simple to understand, because they have failed to understand the basic benefits to exercising.

Below, you’ll find several good reasons why you should start following an exercise routine… right now.

1. Contributes to fat loss

Scientific research from all over the world, as proven without a shadow of a doubt, that physical exercise ‘Does’ contribute to weight loss. The equation is simple; if you consume more calories than you are able to burn through daily activity and exercise… you’ll put on weight. During exercise, it’s possible to burn off more calories than if you don’t. It’s really simple… the more you exercise, the more weight or fat you’ll lose.

2. Prevent disease

There have been several studies now, researching whether or not, exercise as any real impact upon reducing the chances of developing several various diseases. The results have proven that regular training does indeed decrease developing such diseases. Diseases include: heart disease, cancer, diabetes, and stroke.
Each year 4 out of 5 deaths are caused by heart disease, cancer, and are linked to factors such as stress and lack of exercise.
We are well educated today and know that diabetes increases the chance for heart attacks and strokes.
The research as clearly shown, that many of these risk factors and diseases, have a better chance of developing to damage your health when not exercising, when exercising these risk factors are greatly reduced.
So to help reduce these risks… Start exercising.

3. Improving disease

Many minor and severe diseases can be improved, or even healed, through frequent exercise, including those listed above. By following a regular plan of exercise, you can also dramatically reduce HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

There is also some evidence to suggest that regular exercises can also reduce your risk factor of developing prostate cancer in men, breast and uterine cancer for women.
There is now a ton of scientific proven studies that prove that exercises can reduce these by changing diseases, which is why you should start exercising today.

4. Enhance your state of mind

It’s well understood today, that when you exercise your body produces a high level of endorphin’s into the body. Endorphin’s help to fight depression and make you feel happier and more alive after your training session. Endorphin’s are released into the bloodstream after only 12 minutes of exercise.
There is however, another chemical that’s released into the bloodstream during and, after a workout, known as Serotonin. Serotonin acts upon the central nervous system and is linked to the feelings of well-being, leading to a decrease in any mental depression symptoms. Serotonin also helps you get a better night’s sleep, and as we now, during deep sleep we produce growth hormone, which helps to repair muscle, bones, and tissues, and also increases muscle mass.

5. Enhance your wellness

If you have been training, or trained for any length of time, you will know that regular exercise will increase your energy levels and improve your overall mood.
This leads to an enhanced level of wellness, because you have stretched yourself beyond what you thought was possible, and the possibility of continuing to stretch yourself further, in the future

6. Persistence

Exercising on a regular basis not only gives you more energy, but will improve your productivity at home, at work, help to energize your activities, holidays, and hobbies.
Exercising will help you to focus on new goals. Exercising can help spur your new goals, a higher sense of purpose, and give you something, to focus on and aim for.
Exercise is a great way to help you increase your persistence and prevent you from going off track while you aim for your new goals.

7. Social capabilities

Exercising on a regular basis will also give you a boost in your self-esteem; this in turn will give you a better outlook on life, looking better, and being more comfortable in your surroundings.
Exercise is also a great way of meeting new people, forging new friendships, helping to free you from the feeling of any isolation you may be experiencing in your life.
Exercise can also increase your interest in sex, hoping to improve your marriage, relationships, or forging new ones.

Now you have an idea of what exactly exercise can do for you, don’t sit there leaving it to another day. Get to the gym and start your training regime, you can exercise at home or go out and join a gym, Kick-starting a healthier, more active lifestyle. Not only will you feel better, you will also look fitter, more radiant, sexier, and healthier.

Not only will you feel better physically, and mentally, but exercise can help to improve your well-being and self esteem, and just as importantly, will give you a positive outlook on life, including setting some personal goals.

Exercise as some truly positive benefits, all you have to do is take a little bit of time out of your daily life and start exercising – you know down deep you should… go on you deserve it.

Author… J.J

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The Best 7 Fitness Tips to Fitness

Seven Fitness Tips: Improving the Quality of Your Life

The seven fitness tipsPhysical fitness refers to the human body’s ability to return to normal heart beat, function, within a given time frame without too much fatigue

Demonstrating the fact that there is enough energy stored within your muscle tissues to enable you to do leisure activities as well as overcome physical stresses with alertness and vigour. General alertness, muscular endurance, strength, and cardio vascular reliability are the obvious signs that you are physically fit.

Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility. Also, stress testing can help ascertain the body’s ability to sustain a powerful stimulus, exercise, which should also be part of analyzing fitness.

Physical fitness levels are influenced by systematic and regular exercise. Moderate activity can only keep a person at a certain level, just enough to deal with ordinary stress. Improving levels of fitness needs more intensive exercises, which promotes changes and challenge physiological systems.

Below are seven fitness tips

They will help you to improve the quality of your life and improve your fitness levels:

1. Daily exercise.
Every day you need to perform some movements that can elevate the rate of your heart. It can simply be walking, but it should be done at a quick walking pace. Doing household chores, like mowing lawns, cleaning and polishing the car, taking a dog for a walk, take up a hobby like horse riding, or join a sports centre, etc.

2. Eat more greens, veggies.
This should be a no-brainer, vegetables and fruits will keep you energized and healthy. Plants in their natural state contain lots of fibres and nutrients. Organic fruits and vegetables must be preferred if possible since they are mainly free from any chemical contamination.

3. Weight training.
Unfortunately, as we get older, our muscles begin to weaken due to age. Doing resistance training will help to create hypertrophy. This in turn will help you look younger, adding more beneficial quality into your life.

4. Circuit training.
Circuit training is a form of weight training, but unlike weight training, you continually move from one workout to another. Following this practice can improve your heart rate during the whole workout doubling your cardio session.

5. Train functionally.
Incorporate some movements into your daily exercise which benefit or mimic your practiced movements in the actual world. Sports are good for functional training, because the body is required to move in an efficient way, forwards, backwards, up and down, speed forward, backward, and vigorous jumping motions. Functional training can keep your body balanced making it more resistant to illnesses and injuries.

6. Stretching your body to help you warm up.
Muscle contraction is achieved through resistance training making it tighter and smaller. Similar to all types of cardio, simple resistance training is also great. Warming up the body through stretching is fully recommended after exercises too.

7. Hydrate.
The human body contains about 60% of water, as you would expect when exercising, your body is consuming a larger rate of water. But, this is not the only time your body can become dehydrated, drinking too much coffee, soda, alcohol, and even tea, can put you at risk of dehydration.

Whether you are training or not, you should attempt to drink as much water as possible. But during training you should always continuously sip a consume water, even if you don’t feel thirsty. Once you feel thirsty it’s too late, you are dehydrated.

seven fitness tipsTip:

There has been a myth circulating round for many years now, misleading people to believe you need to drink eight glasses of water a day. You need to understand that despite continuous research, nobody has ever found out where this myth came from, who put this idea forward, or what the evidence or research is based on?

What is really important is this, during your training you should continuously sip away and consume small amounts of water. If you become thirsty, then your bodies telling you that you are dehydrated, it’s very important not to reach this stage, has your body can’t function under these conditions.

These are simple strategies that will help you raise your body’s fitness levels. Most people tend to fail to reach their goals, because they don’t believe in themselves enough, looking for excuses to stop training. Any increased level of fitness, regardless of how small, will bring about tremendous life changing benefits, which will be beneficial to both you and your loved ones.

So, this is now your decision, the ball is in your court, exercise or excuse, which one will become your priority.

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How to Pack on Bicep Mass : Straight or EZ Bar

Which one is best for building your biceps?

Straight or EZ Bar

A short bar known as a EZ bar, which as ‘bends’ in it where you grip it, is mostly favoured by those who train there biceps, history and now new research, as shown that when using a ‘straight’ bar compared to a EZ bar, it stimulates greater muscle activity in the biceps.

The bicep as two functions, one, and its main role, is to flex the elbow joint, but it also rotates the palm too and this is very important for the bodybuilder to understand. So if by holding your palm facing downwards and then twist it so that it faces up, the biceps is doing only part of the work, not good news when trying to build maximum muscle mass.

On the other hand, when you use a straight bar…the palm is already facing straight up. The other problem with the EZ bar is the palms of your hands are angled in slightly, facing each other. This means that your brachialis muscles, the muscle that sits on the outer side of the upper arm, is taking off some of the load on the bicep. 

The researchers have shown this to be one of the main reasons why the EZ bar curl reduces bicep activity compared to using a straight bar.

Like I have already mentioned the EZ bar does work other muscles, such as the forearms and side of the upper arm. However, creating maximum growth of the biceps requires the biceps to be loaded to the max. So making sure that you use a straight barbell curl is an essential part of the mix.

My favourite is doing Dumbbell curls with the palms facing up for the whole movement, which have now been shown to be highly effective for this purpose.

‘How’ to quickly pack some mass on your biceps with this easy-to-follow routine

I’ve very often seen people in the gym training their biceps for 45 minutes or more, it’s no wonder they don’t seem to add even a quarter of an inch to their arms in a year!

So what is the best training protocol for adding mass to the biceps quickly…‘Short’ and ‘INTENSE that’s ‘How’!

If you are looking to build some real descent size to your biceps, then here are a few time-tested training principles you should follow:

  1. Train your biceps hard. To get your biceps to respond and grow, you need to overload them by putting them into what I call a ‘Do or die’ situation, a war like environment, where the biceps have no choice, but respond and grow.  Train them to failure and beyond, don’t just go through the motions, get prepared to do battle by doing high intensity sets and really squeeze out every last rep…It’s the only way.
  2. Train them fast. If you’re central goal is to add muscle size to your arms, then your entire bicep routine shouldn’t take any more than about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Hit them from every angle. People have a big problem when it comes to this training principle, because lock in their minds is this ‘need to do more’ syndrome. Therefore, to do enough different exercises to hit the bicep from as many angles as possible they end up overtraining. This is ‘why’ you must ‘Train them fast’. If you are serious about increasing strength and size, then you must introduce exercises that stress the biceps from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing up and side-wards, will ensure maximum growth. But the trick is to do your bicep exercise routine as quickly as possible and if you run out of time ‘Stop’, because overtraining them can actually course them to…SHRINK!  
  4. Now let them recover. Don’t underrate the massive importance this concept holds, because by not allowing your biceps to recover fully from an intense training session, you run the risk of overtraining. If you are really training your biceps to the max, than 24 or even 48 hours recovery time just isn’t enough healing time.

You must allow more time before training them again at least 5-7 days. More is definitely not…better

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try out the following routine. But remember the 3 principles mentioned above and you’ll be well on your way to increase your bicep mass.

This biceps program calls for performing just 3 sets of three exercises, that’s just 9 sets in all. After warming up your biceps with a couple of light to moderate sets, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell CurlsThese are an old standard, but are still a favourite mass builder among bodybuilders. Start by griping the bar with a fairly narrow grip, approximately 8-10 inches apart.

Then concentrate on using a slow controlled movement throughout the range of bicep motion, now be sure to squeeze the bar as hard as possible at the top of the movement, this is important. Now use some extra intensity on the negative or eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Take a hard look at your training to see if you are introducing any cheating movements to your bicep motion. The main reasons people end up cheating is, because they are either using too much weight or using an alternating arm movement. It’s so important to do your bicep movements with both arms simultaneously, because this cuts out any possible cheating movements.

A great technique is to use a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement. It’s also important to pay attention to the full stretch at the bottom this movement and purse for a count of 2 for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Start by attaching a rope attachment to the low cable of a pulley machine. Now grasp the rope extensions with both of your palms facing each other. Start to curl the weight up to your chin, again remember to squeeze your hands hard at the top of this movement, and then lower as slowly as you can resisting the weight on the way down.

Execute two heavy sets of 6 reps only; making sure that the 6th rep is an all out fight to the very end. This one will really work and bring out your brachialis muscles, helping to add overall mass to your arms.

If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep…”They must be forced to grow”. Of course, the gains in strength and size will be that much greater when you finish your workout with a high-protein drink.

Even better have a protein drink before your workout. Also remember that your triceps add the most mass to any arm regardless to how big your biceps are, they make up to ¾ of overall arm mass, more on tricep training to come.

Below is a video you may like to watch about bicep training well worth watching…

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There Are Many Reasons Why You Can’t ‘Build Muscle Mass’

Here are the most important three

Some people find it very difficult to Build muscle mass, but there are some common factors that seem to be common to all gyms and training venues across the world.

Let’s take a look at these 3 common factors for not building muscle mass and address their issues…

1. Knowledge…

When you first go to the gym you have no idea on how to train, so you take advice or watch those around you in the gym hoping to get a clear picture. Unfortunately, for most they end up listening too or watching someone who in fact has no idea of what they are doing’… so the watcher ends up with the wrong information.

This sadly is an all too common occurrence in most gyms…You can’t guess at this game.

In order to move forward you must learn from those in the know, fully understanding what you have learnt, then driving it forward with commitment.

2. Diets…

People go to the gym for all manner of reasons, to gain muscle mass, tone-up, lose weight, or to become fit. But regardless of the reasons, in order to achieve success in the gym you need to pay attention to your nutritional and diet requirements.

So don’t follow the diet plans you read about in the magazines.

‘Why’, because they are to general in nature… one size fits all.

A diet must be personalized to fit you, your body type, your nutritional needs, your calorie requirements, and fit around your training goals… increase muscle mass, fitness, toning, etc.

3. The bulking myth…

Today there are tens of thousands of people trying to gain weight, and many will be going through a procedure known as bulking-up’! I’m glad to report that for some this will be a very successful campaign, but for the vast majority of people training today, this procedure will be a…disaster.

So what’s the idea behind ‘bulking-up’?

It’s well-known amongst bodybuilders that in order to increase muscle mass one has to increase your calorie intake. And for a small majority with perfect genetics this procedure is great, because they don’t run the risk of increasing their body fat and can eat until the cows come home. But in reality that doesn’t describe most of the population.

So what’s wrong with increasing body fat in order to increase muscle size?

Well in theory its sound advice, because your body doesn’t divide calories equally amongst body functions. It tends to supply calories to the most important organs first, leaving little or no calories for muscle growth, to get around this problem you increase your calorie intake. But unfortunately, for most of the bodybuilding populace this leaves them with a bigger problem to solve, ‘how’ to get rid of the excessive body fat accumulated during the bulking-up period.

Now you might say…”so what”…but in a nutshell “it’s downright stupid”!

After this bulking up period comes the diet, and it’s at this stage when everything begins to go pear shaped.

Some very important information for you to understand, ‘it’s a biological fact that when reducing (dieting) body fat, you will lose muscle volume too’; they go hand-in-hand and cannot be avoided.

So the scenario goes something like this…

You put on body weight to help increase muscle size’ only to lose it again when you diet… ‘Crazy’!

There is only one way to successfully put on, and keep muscle mass, and that’s too only put on muscle mass!

To be successful in the art of bodybuilding, you need to learn and understand your own bodies nutritional and calorie needs.

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