Tired of exercise?

The true secret.

the answer is short and sweet:

-Dedication- my friends.

It’s important because without dedication, we have nothing . Once we dedicate a part of ourselves to exercise , only then , can we see good in our own physiology. Every single one of us has their special beautiful physiology, but sometimes the information age slows us down physically. Only with enough virtue ,passion , and dedication you can achieve that body  simply by having fun. Life is better while exercise is available , you are not losing time, you are gaining life.

When we were young…all we cared about is play time play time! Whether that was video games, running , screaming, crying, laughing? We can have that same type of energy with enough exercise. It brings back the energy withing you . It  makes you healthy , you see life with a different look to it.

The problem is…exericse is so repetitive..how can I ever enjoy that…The truth is , you have two ways to go once you ask that question . I would look at the outcome and I would suck it up and simply run and do boring exercise till I see the right results or I can  get creative with my work out’s therefore ill see results while still having fun! Clearly the answer is obvious.  I see people at the gym  running on the treadmills everyday but not for long …the problem is these types of persona tend to to either quit or slow down in the long run. The reason for that is because normal exercise gets boring and even our bodies get used to it. So what do we do? Yes, you understand now , the gym is a great place to gain muscle, but to lose weight the best way is to simply  have fun in nature also ! Nature is key when it comes to cardio!

Have you ever been near your closest hill , or forest preserve?

Have you imagined how nice it would feel to run through that? The air is pure and clean , running in nature feels amazing.  Running in nature and lifting weights in the gym , makes people wonder how you are looking so fresh.  Unlike most, you will not get bored of cardio. 

Imagine this, you are life and your life is a movie strip. Which movie would you like to watch ? me running in a treadmill, or me in nature? 

Exactly. OK I think you guys get it. Get creative. Leave me notes for more creative ways to enjoy fitness.

HOW TO BUILD A THICK CHEST (secret tips)

"It's the first thing people notice, superman had it and now so you can you"

Here is a problem with most people that they never notice they are always doing wrong. When you bench, make sure your chest is higher positioned than your shoulders, if you do not do this you will see very small chest results, but you will get a tricep and shoulder pump. We are working chest, therefore we want a bigger pump on the chest!!! Try it and let me know, I used to let my shoulders higher than my chest  when I would bench press, and didn't see any chest results for about a year , compared to my arms that is. If your shoulders are set up higher than your chest while you are pressing, you are stimulating your shoulder and tricep muscles tremendously, which we don't really want since we want to work out our pecs so make sure you do not do this mistake.

 Bench press and dumbbell presses are the most effective. If you are working on chest, make sure 3 exercises are presses. and it has to include bench press or dumbbell press.either a flat bench or incline bench or either dumbbell flat bench or dumbbell chest presses incline because those are going to be responsible for building the thickness.Free weight presses are very beneficial since they give you more control in your work out . I know...there are other exercises but those are for shaping, therefore you must do after you have thickness first.

                HEAVY WEIGHT

 "If your chest doesn't have to get bigger than it won't" 

You don't want to shape you want to add to it for now! So make sure your weight is challenging but don’t forget good
 form also, gradually increase the weight!

When you press make sure you are also doing wide grip presses.  it stimulates your chest the most, unlike neutral pressing which is when you hold the bar at shoulder width. Neutral presses stimulate your triceps and shoulders a lot more than wide grip. We must really focus on increasing the size of our chest, if you have big shoulders ripped abs and big legs etc but small chest, guess what? you are weak.The reason for that is because let’s face it, chest is our power muscle. How many times have you heard people asking you how much do you bench? Although it's not always about weight, when it comes to chest it is. You must build the thickness first, than shred to make it looks amazing!!

The problem with most people is that they lack bench press power. These are usually the people with long arms since its more work on the body. It's true, but then again, that shouldn't stop you from building a thick chest. So what do we do?

 Triceps work outs.

 When you bench press, you utilize your triceps a lot, the more your triceps grow the more you will be able to bench press and build a thick chest, since it will be easier for you to do chest exercises  and you will also be more confident.After you have good triceps your bench press power will increase tremendously. I have never seen someone with big chest and small triceps, just like I have never seen someone with big lats and small biceps. Triceps and chest work together and we must not ignore that fact.Shoulders also, but a very small amount unless you are using incorrect form.

How to Have the Best Work-out!

Did you know? Humans have two muscle fibers .

Read further to learn the secret ! 

There are two types of muscle fibers: slow-twitch and fast-twitch.

Slow-twitch muscle fibers are used for repetitive movements, and they are designed for endurance. They recover rapidly, and do not tire easily. They are always employed before the fast-twitch muscles during an exercise. However, when the weight gets too heavy, your body calls on the fast-twitch fibers to do the work. These can lift heavy loads, but tire quickly.


Example: Let's say have 100 muscle fibers in a muscle - 50 slow-twich and 50 fast-twitch. You lift a weight which requires 55 muscle fibers. Your body will call on all 50 slow-twitch and 5 fast-twich fibers to lift the weight. After one rep, your slow twitch fibers are still perfectly strong, whereas the 5 fast-twitch fibers are exhausted. Now you do a second rep. Your body uses all 50 slow-twitch muscles once again, but 5 different fast-twich fibers, because the first ones are exhausted. After 10 reps, all your fast-twich fibers are exhausted and you can no longer lift the weight. (Now you can see why you do more than one rep.)

So, what happens if you want to shock the muscles further - hit the fast-twich fibers further while they're tired. You can't do any more reps, because they're exhausted, and if you wait for them to recover before doing a new set, you're not shocking them into growth as effectively as you could. So, the following techniques are available:

1. Drop sets - give them lighter weights and your fast-twitch  

    fibers can lift a little more while fatigued.

2. Super-sets - use different muscles to assist in a lift while the  

    fast-twitch fibers are still fatigued.

3. Pre-fatigue the muscles - this is a single-joint (rotary) 

    exercise, followed by a compound (linear) exercise to failure.           

    This is different to super-sets in that you use heavy weights in the   

    second exercise, and there is a short rest period in between the

    two exercises:

Pre-fatiguing the muscles is done by using a rotary exercise, followed by a linear exercise (heavy) after a short rest period. The rotary exercise pre-fatigues the muscles, and the fast-twich fibers are hit in the linear exercise - shocking the muscle into growth.

OK - so here's the rotary exercises which you should do to pre-fatigue the muscle, followed by the killer linear exercise:

Pecs (your pectoral muscles)
Rotary: Pec Dec or fly's
Linear: Bench Press

Lats (your back wings)
Rotary: Pullovers
Linear: Lateral Pulldowns

Deltoids (shoulders)
Rotary: Lateral Raises
Linear: Military Press

Biceps
Rotary: Curls
Linear: Chin-ups (underhand grip)

Triceps
Rotary: Tricep extensions
Linear: Dips

Quads
Rotary: Leg Extensions
Linear: Leg Press

Hamstrings
Rotary: Lying Leg Curls
Linear: Lunges or Leg Press

Include this in your workout as an alternative to drop-sets and supersets every now and then, as a shock-technique, and your muscles will grow like weeds. Pre-fatigue training works like no other!




Thanks for reading.

The best diet to gain muscle weight!

My diet 

Liquid Supplements:

Two Protein Shakes

Six 20 oz Bottles of Water

20 oz Gatorade

(Water/Gatorade 30 minutes before or after meals & during workouts)

Vitamin Supplements:

Amino Acids

Multivitamin

Vitamin B

Vitamin C

L-Glutamine

Fish Oil

Calcium/Magnesium

  Meal 1

 7:00 AM        

            1 Slice Velveeta or White American Cheese

            100% Egg Whites scrambled, mixed with Grits

 Olive Oil spray in cooking pan

 1 Package of Flavored Grits

     1/2 Cup of Skim Milk          

            OR, instead of Grits:

            1 Package of Cream of Wheat

            2/3 Cup of Skim Milk

            1 Slice Velveeta or White American Cheese

               Meal 2

              11:00 AM       

               4 oz Tuna, Salmon,  or Cod (Broiled)

                    OR      

                 4 oz Rotisserie Chicken (No Skin)

                    OR

            4 oz Steak (Broiled)

                    OR

             4 oz Salisbury Steak

                    OR

            4 oz Roast Beef

                    OR

            4 oz Lean Broiled Pork

            WITH

                1 Serving of Fruit, 1 Serving of Dairy & Protein Shake 

            2 Servings of Vegetables

            

    

     Meal 3

       2:00 PM       

 1/2 Slice Velveeta or White American Cheese

12 Grain Whole Grain Bread (1 Slices)

 2 oz Low Sodium Ham

            

           

            1 Slice Dill Pickle

            Kraft Mayo

            Lettuce

            Tomato

            WITH

            2 oz Rotisserie Chicken (Sometimes)

            1 Boiled Egg Whites (Daily)

            1/2 Serving of Fruit

    Meal 4

        3:00 PM       

 1 Tablespoons Crunchy Peter Pan Peanut Butter

     1 Slice 12 Grain Whole Grain Bread

1 Tablespoons Grape Jelly        

 1/4 Sliced Bananas

            

  WITH

            2 oz Rotisserie Chicken (Sometimes)

            1 Boiled Egg Whites (Daily)

            1/2 Fruit Serving

     Meal 5

           4:00 PM        

   2 oz Low Sodium Ham

            12 Grain Whole Grain Bread (1 Slices)

            1/2 Slice Velveeta or White American Cheese

       1 Slice Dill Pickle

       Kraft Mayo

     Lettuce

            Tomato

            WITH

            2 oz Rotisserie Chicken (Sometimes)

            1 Boiled Egg Whites (Daily)

            1/2 Fruit Serving

      Meal 6

       5:00 PM       

 1 Tablespoons Crunchy Peter Pan Peanut Butter

            1 Slice 12 Grain Whole Grain Bread

            1/4 Sliced Bananas

            1 Tablespoons Grape Jelly

            WITH

            2 oz Rotisserie Chicken (Sometimes)

            1 Boiled Egg Whites (Daily)

            1/2 Fruit Serving

         Meal 7

               9:30 PM       

           4 oz Meat, Fish, or Poultry

            2 Servings of Vegetables

            1 Serving of Fruit

           

Before Bed:        Casein Protein Shake since it doesn't allow catabolism

                to take place. Your body eats away muscle

              since it has nothing else to eat.

       

Notes:            The only Fats used in the diet is Extra Virgin Olive Oil, sometimes a

                                  small amount of butter, Canola Oil in Ranch Dressing, and Soy 

                     Bean Oil in Mayo.  Food is cooked with a lot of

                     Herbs, Onion & Garlic.

The psychology behind human nature

The substance of our nature is ingrained deep within us.

Many of us see but don't understand .

It's simply better to be relaxed than worked up.

There is no point in anger. Anger destroys

relationships. If you need to stand up for

yourself than do it, but a wise man will not

use force or negative references. Every time

you get angry something happens, a shift shall

we say. It is not you anymore , but your animal

within you. 

Truthfully I have come to understand

that we humans are half evil beings with the

illusion that we are good. The point for that

being is because we are selfish deep inside us.

When you help someone you do it because

it gives you pleasure and it makes you feel

better, when you hurt someone you feel joy

of superiority.So we realize that good does

not exist . Good is an illusion due to our

selfish nature. Sorry to say but I have come

to realize it's true. For example when High

School is over everyone goes to whatever

college they must attend, leaving their loved

ones behind. Why?

Because we are again, selfish. Writing this

makes me mad , because i realize the truth

within this blog. When a mother loves her

child, and punishes her child, is she being a

good mother, or is she stopping the child from

expanding his horizons because she thinks

her way is best due to her age?

If i asked you to play football because i know what's best for you, should you follow my advice? why would you? is there 

something selfish behind it? Me telling you what to

 do makes me superior because I know what's

 best for you, therefore : selfish again.

If i asked you to find me a job ,  are you the superior? Sure but in the end , who got what he asked for?

If you bail your enemy out of jail , are you a good person? You are selfish , because if you weren't scared of what he could 

have done to you , you wouldn't do it.

So as we keep reading this blog we realize more and more of our evil ways and how we are always taught to be good is an illusion . (Illusion : fake appearance)

Nonetheless we can keep thinking we are saints!

Bodybuilding Workout

Watch how weight plus form makes the biggest difference.

When you do bicep work outs you always want to do back work outs also. Since when you exercise your back you also exercise your biceps.

Here ill show you 3 different types of exercises you need to do whenever you do biceps!

1)

2)

3)

My life changing story

My Story

All my life i have been trying to find *happiness* to come from 

*within* me and not from outside sources. 

Hard to believe now that i think about it but I once was a 

skinny looking wuss and now that i look back in my pictures i understand

how much shit people talked about me...mainly due to the fact that im 

refereing negatively to my old self. Life did not start till i was 17

and be *assured* of that. After you start working out its kinda like *wow*,

after you reach lvl 80 the game just *starts* and you are ready to 

experience the ride that having a great body offers. Things will come to you

 a *lot easier*, you have to get used to the *daily compliments*, and your boss 

will  play with her hair and bite her lips when she's around you. I remember

when i was 16 that one of my *girlfriends* broke up with me on *valentines*

day. The next day her profile picture was with a football player named john

that everyone worshipped back than. It was a message from my *conscience* to start

leveling myself to reach level 80 in real life. At that point i wanted to experience

that kind of experience. i wanted to be a stud just like Danny. Something ticked 

that day but oh am i glad it did. I started learning everything about bodybuilding

and how the pros did it. I got a gym membership "lifetime fitness" a gym nearby. 

I looked all around me and everyone was in *perfect shape* and there were more *hot* 

girls there than in an actual *night club*. Soon i came to realize that i had a lot

of work and knowledge to absorb. 1 month so far and still saw no results at all just 

a tiny bicep sticking out giving the image of a anorexic person.Mainly because I didn't 

know shit and was still socially akward.

When you don't *look good* you don't feel good, but i had to learn from someone because

so far i was getting depressed and very agitated with myself because although it had

been 3 months of hard work , i still saw *no results*. I was using machines because

i was scared to use the weights and i was doing full body work outs one day yes and

one day off. I was not drinking protein shakes nor was i eating right, after all 

i didn't have a good appetite to begin with. Something had to be done so i took an anatomy 

class , my proffersor was a genious . He was the einstein of the human body. He tought 

me the biggest secrets to gaining muscle without fat to it. Usually aesthetic guys are 

perfect slim and no fat simply muscle. One year passed and i had gained

 30 lbs. (from 121-151 lbs) in 6 months . The funny part was that it was all muscle 

no fat to it, the diet and the strict life of bodybuilding made this achievable. Now I am

190 lbs 6 percent body fat  19 years old. This book is a *bible*, take note of everything

said here so you dont make the same *mistakes* i made. *save* yourself some time and 

do it the right way by putting some knowledge in your brain first. You will *thank me* and

*yourself*.

"1"

A YEAR FROM NOW YOU'LL BE WISHING YOU STARTED TODAY

I hate it when people show you how to do something but never explain HOW TO ACTUALLY 

do it..... Usually when i need to learn somethign i need to learn it from SCRATCH. In this

book youll learn the life of bodybuilding from scratch. So lets start from scratch so let's

start with the most important step : learning the muscles. Simply put if you don't know what

muscles you are training , you have no clue what you are doing . Good thing is....this is 

the easiest part .

Before :

Age     : 16

After :

Age : 19

All my life i have been trying to find happiness to come from within me and not from outside sources. Hard to believe now that i think about it but I once was a skinny looking wuss and now that i look back in my pictures I understand how much shit people talked about me...mainly due to the fact that im refereing negatively to my old self. Life did not start till i was 17 and be assured of that. After you start working out its kinda like wow, after you reach lvl 80 the game just starts and you are ready to experience the ride that having a great body offers. Things will come to you a lot easier, you have to get used to the daily compliments, and your boss will  play with her hair and bite her lips when she's around you. remember when i was 16 that one of my girlfriends broke up with me on new years. The next day her profile picture was with a football player named John Doe that everyone worshipped back than. It was a message from my conscience to startleveling myself to reach level 80 in real life. At that point i wanted to experiencethat kind of experience. i wanted to be a stud just like Danny. Something ticked that day but oh am i glad it did. I started learning everything about bodybuilding and how the pros did it. I got a gym membership lifetime fitness a gym nearby. I looked all around me and everyone was in perfect shape and there were more hot girls there than in an actual night club. Soon I came to realize that i had a lotof work and knowledge to absorb. 1 month so far and still saw no results at all just a tiny bicep sticking out giving the image of a anorexic person.Mainly because I didn't know shit and was still socially akward.When you don't look good you don't feel good, but i had to learn from someone becauseso far i was getting depressed and very agitated with myself because although it hadbeen 3 months of hard work , i still saw no results. I was using machines becausei was scared to use the weights and i was doing full body work outs one day yes andone day off. I was not drinking protein shakes nor was i eating right, after all i didn't have a good appetite to begin with. Something had to be done so i took an anatomy class , my proffersor was a genious . He was the einstein of the human body. He tought me the biggest secrets to gaining muscle without fat to it. Usually aesthetic guys are perfect slim and no fat simply muscle. One year passed and i had gained 30 lbs. (from 121-151 lbs) in 6 months . The funny part was that it was all muscle no fat to it, the diet and the strict life of bodybuilding made this achievable. Now I am190 lbs 6 percent body fat  19 years old. This  is a bible, take note of everything said here so you dont make the same mistakes i made. Save yourself some time and do it the right way by putting some knowledge in your brain first. You will thank meand yourself.