As I mentioned last week, I will be introducing some new things here at stayfitbug.com (To benefit you of course). So keep your eyes pealed… small changes will be happening. But before begin to get into any of that, I’m going to take you back to the bodybuilding basics.
Re-training your body and mind is important, because as you learn new things, the basic body building knowledge or ‘do’s and don’ts’ may get distorted and you might just forget. So here’s a reminder for you –
Here’s a typical scenario for you.
- Signs up at the gym.
- Takes the introductory course.
- Begins his workout with a warm up and stretches.
- This lasts for about 2 weeks and then he stops, and starts to begin his workouts without any warm ups and instantly hits the weights as he enters the gym.
For some reason, some guys in the gym think it’s cool to not warm up. The fact is… ‘They is stupid!’. Do not follow those ‘supposed’ leaders. They will be the ones who will face injury and lose muscle mass from having to take time off from the gym. Do not let that be you.
1. Warm up with a low intensity aerobic exercise such as walking or slow cycling for 5 -10 minutes.
2. Then get ready to do some stretches on the muscles that you will be working. 5 minutes each is good.
3. Your stretches should last for 15-20 seconds each in a static position and should isolate the muscles that will be worked.
4. Then you must make sure you stretch in between each exercise that you do.
Choose Barbells and not Dumbbells
I personally like to use dumbbells rather than the bar, in general and for certain exercise. But you need to be using the barbell more. This is because using dumbbells just makes for extra work. You have to put more focus on stabilizing and balancing the weight when you lift. This will only decrease your levels of performance and how much you can lift… on you best or worst gym days! Whether you are a beginner or an advanced bodybuilder, you need to be lifting that barbell more.
Don’t lock your joints on heavy lifts
I have always been told… ‘Shaun… bend your knees, bend this, bend that’ during my workouts and it is something that you need to do aswell. The reason for this is that when you lock your joints, you are allowing them to be relaxed. When your muscles are relaxed, it means that they are not supporting the weight that you lift. When this happens, the weight then gets supported by ligaments or bones in your joints. Do not let this happen to you! That is what can cause some of the most annoying injuries, which I too have experienced first hand. So do your body justice when you lift and bend, bend, bend those joints!
If you don’t already have a set of these, you better go and get yourself some right after reading this article.
- You are trying to build muscle mass on your large muscle groups.
- To do that you must use your hands, wrist and forearms.
- Those muscles are much weaker than larger muscle groups.
- Therefore they become weaker much earlier than your larger muscle groups during your weightlifting workout.
- Using straps will help support those weaker muscles and you will focus less on trying to hold the weight.
Knowing that you have the strength to lift, but cannot lift because of your weaker muscles really is a shit feeling. So do yourself a favour and get some straps.
Keep Good Body Form
Now! I am definitely one to break the rules and sacrifice good form to push a heavy weight. Bench press is a prime example. But if you do, then make sure you have a spotter near by and still control the weight properly when you do so. If not, then you are setting your self up for injury and decreasing your chances for long term growth. So when you are not breaking the rules… always keep good form and use a mirror too.
The key word here is ‘focus’. Keeping good form will allow your mind and muscle to work as one unit. That connection will allow you to concentrate more and to visually watch that muscle grow. Just like nurturing a new born baby. Let it grow, let it grow, let it grow!
Hurry Up and Eat (After you workout)
I’ll keep it real simple for you.
- When you workout, your body loses carbs and proteins.
- These carbs and proteins need to be refilled (essential for muscle growth)
- Your muscles are the hungriest right after you workout.
- This is when you must feed them. That is 30-45 minutes right after you workout.
I’ve talked about supplements quite a lot in previous articles such as,
And those are the perfect beverages to take.
These are what I consider to be the basic bodybuilding rules to keep present in the back of your mind. Whenever you feel like you are over doing it or are suffering from information overload, bring these rules to the front, refresh, and start again.
What basic actions do you turn to when you no longer feel that you are ‘in the zone’ during your weightlifting workouts?
See you in the comments.
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This week I briefly talked about why you should always follow your own rules in regards to your weightlifting workout and to NEVER mimic someone else’s workout routine.
But today I’ll elaborate.
Some people are genetically blessed
In the bodybuilding world, there are those that will simply sneeze and they will build muscle. The worst thing you can do is try and mimic that persons workout regime. The thing is, unless you actually get talking with those individuals you will never know that, that is the type of muscle building genetics they have. Even if you do talk to them, they probably won’t even tell you that they know they have great muscle building genetics. They’ll probably gloat and laugh and have pleasure in watching you struggle and suffer to build muscle the same way they do.
So be your own leader and find out what works for you.
Learn from your own experience
This actually reigns true to most things in life, and it is something that you will have to do throughout your weightlifting workouts. Those buff fitness gurus can give you all the advice in the world, but guess what?
THEY ARE NOT YOU!
They do not know how your body works, what it reacts to or what injuries you may have had.
They do not know your personal diet.
All they know is what will work in general, but more so what has worked for them.
You need to find out what will work for YOU. And you can only do that from your own first hand experience.
Now I know that might be hypocritical coming from me, as I’m here dishing out tips from experience. But what you must do is take the information that you read here and make it your own.
Have you been watching X-factor? That popular TV music talent show run by Simon Cowell?
Well you need to do what those contestants do. Take something great and make it your own.
All of this is science and logic. From here on out, just don’t get caught following the leader at the gym!
See you in the comments.
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Are you not getting the results you want so far in your weightlifting workouts? Prior to and up to reading articles on stayfitbug.com?
Maybe you are a soft touch… a nice guy.
You might be giving your body an easy ride.
Maybe you need to join the army or hire a brute force personal trainer.
Or If you don’t want to do any of those Maybe you need to have another read the barbarian workout!
Whether you are a brutal tough guy who is getting the results he wants or a nice guy who has been a good boy from birth and follows all the rules and struggles, here are some tips to keep at the forefront of your brain.
These are all traits of those uber successful fitness gurus, and traits that you too can adapt to become an uber muscle building bodybuilder.
1) Walks in a slow and controlled rhythm
2) Always operates on HIS own timetable when walking
3) Walking strides are long—not short and choppy
4) Torso is always straight up
5) Shoulders are upright, back, and relaxed
6) Neck is strong and powerful—yet loose—and is stretched as high as possible
7) Head is always held high
8) Head will always following the eyes. Eyes are level or higher (never looking down)
9) Head points straight ahead—and is never swiveling around
10) Eyes are looking forward and are focused on the destination (and are never darting around) and chin is always ‘up’.
If you wish, take a look at your favorite successful men, and see if any of these traits match up to what they are like. never the less, these are traits that you should try to adopt if you want a slice of success pie in your weightlifting workouts.
See you in the comments.
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Strong Mind = A Strong Body
I have mentioned that to you before, but today I’m going to give you 10 key pointers of how you can actually go about creating a strong mind for your weightlifting workouts
Don’t compare yourself to others
This is something that I have been really hands-on with this year. That is ‘not’ comparing your self to others! Humans seem to do this by nature and it is the wrong mind frame to have. You can see it everywhere. People comparing themselves to celebrities, those in the media and even their peers, although comparing your self to your peers can be a good thing (healthy competition at times). This would also prove beneficial when you have a gym partner too.
But by religiously comparing yourself to another person, you will never be able to focus on what YOU want, and more importantly… the best ways of going about what YOU need do in order to achieve what YOU want.
So do yourself a favour and stop watching or comparing yourselves to others when you workout. You don’t know what that individual had to do to achieve their results, and the chances are it will be completely different to what you have to do to get yours.
Discover your strengths and weaknesses through experience.
This is very important. Quite simply, you need to find out what exercises and body parts that you can build with ease, with your eyes closed and by hardly trying. Once you have identified those, focus on your weak body parts or exercises that you struggle with.
It doesn’t just have to be weight training strengths and weaknesses either. Look at your career and social life too. There may be some strengths and weaknesses there that you can apply to your weightlifting workouts.
Find an inspiration
This could be from anywhere. I tend to get inspiration from those within my network, those who may have achieved greater or different things than I have and give me something to strive for. But don’t get this confused with comparing with others. This is simply seeing that great things can be achieved once the mind is good and the focus is right. Take a step back and look at the things going on in your day-to-day life. Find YOUR inspiration!
Set a specific goal.
I talk about goals endlessly on this site.
Because if you set a goal then you know you have a set time limit to complete it. Lets see how determined you are once you take that date away. Do you want a 6 Pac? Then give yourself 3 months to achieve it. Trust me, you will do what is necessary once you do.
Create a plan that you can stick with
You have to set a realistic plan that you know you can stick with for a set time period. That will also allow you to track your progress, give you pointers and what you need to tweak.
Get educated on your body and your emotions
Learn how your body and mind work. Only then will you be in full control and can then easily handle situations such as
- Having days when you feel low.
- Overcoming those small injuries.
- How to overcome small set backs and power on forward with the future.
Stay positive! Be consistent regardless of the struggle.
This coincides with what I just mentioned about having setbacks. They say that life is a beautiful struggle, and I too believe that. No struggle, no progress!
When shit starts to happen, just power walk through it. It probably won’t be an easy ride for the most part, but trust me; you will come through cleaner on the other side.
Dream big. Hope for something larger than yourself.
This is the basic rule for growth. You simply cannot grow without having this mind set. Just know that you will have to take baby steps in building your perfect body.
Rome wasn’t built in a day.
People succeed more by making small changes over time.
And many other mantras that I’m sure you’ve heard to back this rule up.
Track your progress
Earlier I told you to set a realistic plan, and as I mentioned, the outcome of that plan will allow you to track your progress, learn and tweak for better future results.
Control your mind!
When things heat up in your life, stay cool and don’t act all crazy. Some of you will handle this better than others. Just remember that you can always adapt regardless of what happens in any situation.
I once crashed my car, had the driver do a runner on me, while I was very dependant on having that car to carry out many things I had going on in my personal and business life. Time was of the essence. But I kept my cool and did not let that stop me in achieving my goals.
We’ve all been through a f**ked up situation or two, and there will probably be more to come. Just know that you need to stay in control, and more importantly, don’t let whatever happens get in the way of your weightlifting workouts.
Be a mentally strong bodybuilder.
How do you develop your mind for the better?
Got comments or questions? Go and see Mr comments section down below!
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Why? Because I know that you are probably still doing things in your day-to-day lives that is shorting your life expectancy. And I’m not talking about the rule breakers that I have already shared with you either. These are things that you are doing in your daily lives, which can easily be avoided.
Stop reading articles on stayfitbug.com and start doing them
Eat fruit and veg
You will lower your chances of having a stroke by stacking your guts with at least 5 servings of fruit and veg per day. Compared to those who eat 3 servings or less.
Yea, we all have problems. But chill out dude! Life literally can be too short if you don’t start thinking positive. It has been found that constant worrying can decrease your life span by a massive 16 years. Do yourself a favour. Stop watching the news!
Don’t express your anger! It’s quite ironic for me to say that actually. As a kid I was notorious for having a wild temper, but as I grew up I learned to control it. These days you would think I’m a robot with the way I manage to not show any true anger. And going by recent studies, you would be wise to follow suit. If you are known for wildly expressing your anger, you will more than double your chances of having a stroke than those who don’t.
The special potion
Take 1000-2000mg per day of fish oil.
You probably have low levels of DHA (Omega-3 Fat found in fish oil). Take this to raise it up.
Don’t Piss in The Sea
Whether you are on holiday, a wild adventurous trip or a romantic cruise, regardless of where you are in the world… just don’t do it. Pissing in the sea attracts sharks.
Eat Red Grape fruits
Whether you are a skinny guy or a fat dude, you will want to lower your cholesterol. By eating one of these a day, you can lower your cholesterol by 20 percent.
Wake up and EAT your breakfast!
Ever since the rise of the Internet, I have become notorious for waking up and jumping on the web for hours before doing anything else. That includes eating breakfast too. And although I have a high metabolism and lose weight from doing nothing, which is a habit I will have to stop.
By not eating breakfast within 90 minutes of being awake, you increase your chances of becoming obese by a massive 50 percent. So wake up and eat!
Do your housework
Its common knowledge that many of us guys don’t do housework (me excluded ;)). But you better start making it a priority from today onwards. Get the vacuum out and clean your house everyday for 30 minutes. This will help lower your blood pressure for the long term.
Today I also found out that helping your lady out with the household chores will improve your sex life too.
Get ‘Berry’ Happy
I covered this before in killer foods for fitness, but it will remain beneficial to mankind as long as we serve time on this planet that we call earth. Eat your berries!
Earlier I told you not to piss in the water. But if you end up stranded IN the water for whatever reason, then you need to learn to stay alive. Luckily I had a colleague who was in the Navy for a while and had constantly thrown himself into the sea. This was how he would stay a float.
- Float facedown in the water with your knees tucked against your chest in the fetal position. (This slows the drop in body temperature.)
- Exhale bubbles slowly
- Turn your head to one side only
- Inhale deeply
Light A Jasmine-scented Candle
Do this before you go to bed and you will
- Fall asleep a lot quicker
- Toss and turn less
And wake up feeling MUCH fresher.
I do always ask people that I meet if they get good sleep or not.
Because if you are not, then you are increasing the risk of diabetes and having a stroke.
Get away from Cigarette smoke
Yea… we all know that second hand smoke is bad for you (Lung cancer). But this too increases the risk diabetes. Stay away!
Get a phone Doc in your car
This actually applies to any mobile device (Phone, ipod, PSP, Dsi). Reaching for these devices while driving will increase your chances of swerving and crashing into something by a factor of 8!
Get some air
It might get real cold in winter (depending on where you are in the world). But you may still want to keep a section of your workout routine based outdoors.
It has been found that you can reduce depression by a massive 71 percent by workout out outside. Compared to 45 percent indoors
Eat salad with oil and vinegar
1) Unheated oil reduces the risk of cancer
2) Eating vinegar before a high carb meal will slow down the absorbing rate of carbs in your blood stream.
Help Your Lady Out
If your woman is not happy with her job/ career, then that will have an immediate effect on you (A 2.7 times more likely to develop heart disease to be exact). Show her the ‘mans’ techniques of getting your own way in life, and you can both find yourself living happily ever after.
Drive and Stay Alive… like the Bee Gees
You do this by putting an air freshener in your car. Cinnamon to be exact. Not only does it smell nice, but also the smell of cinnamon will help you stay alert while you drive.
Suck on an altoid. That works too.
5-8 ounce glasses a day to be exact. It reduces the risk of having a fatal heart attack.
Watch some funny videos daily and laugh out loud… even if it is at the expense of someone else’s misfortune. This will help exercise your lungs and increase blood flow to your heart.
If you are sick, don’t go to work
‘The man’ already has you locked tight under his umbrella. If you are sick, just let your body recover. Don’t die over ‘The man’. Loyalty WILL cost you. But if you do want to be a nice guy, then go for it. You will only double the risk of having a heart attack by being one.
There are many other ways to stay alive, but I’m sure many of these will relate to you specifically.
Got questions? Comments section below!
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Now… there is nothing too trivial or exiting about having a weights bench, but it does happen top be one of those stationary products that you must have (like a TV in the living room) and that must always work. Now when I think about the amount of weights benches that I have used over the years for a home gym, there hasn’t been many that have left a lasting impression on me after using them. For the most part I have just stuck with them to make them work regardless how good or bad the bench is. Common problems I find with weights benches.
- Crappy material (rips apart and scratches your skin)
- Dodgy adjustable height function
- Not enough adjustable movements to perform a wide array of weightlifting exercises
But when I went out to get my own bench for my home gym, I actually did a bit of research. If it was to be like stationary furniture in my home, then it just had to be right. Kind of like the girlfriend that you bring home to your family… she just has to be right… right?
Well so far it seems like this bench has been a good choice and overcomes some of those common problems that I’ve mentioned above. This bench can seem a little intimidating to build when you lay all of the parts out on the floor, but once you have got the initial parts built it just becomes easy.
Now I know that you have all used a weights bench before, so let me just give you the highlights of why THIS bench made it into the stayfitbug.com weightlifting workout gear.
- Plenty of room between head and bar even at highest incline level which can be a problem on other benches.
- You can upgrade the bench with extra attachments.
- Has a decline function. Not many benches have that, and for those of you who maybe fighting off man boobs or just want to work upper chest muscles, this is perfect for that.
- Very sturdy! I don’t consider myself to be strength hungry when using fitness equipment, but most benches that I have used always seem to move around, even the slightest, which leaves me feeling like I have to always be on my guard should it just slip around and get me hurt. After using this bench for a few weeks, that feeling just seemed to disappear. I pushed this bench back with my feet while doing seated shoulder presses, and with force! But this bench just stayed in its place, making me feel like a weakling. But that’s what I wanted. All a part of good ergonomics testing eh.
- Has plenty of adjustments. Enough to ensure that you can perform many of the exercises that I have covered over at the stayfitbug.com weightlifting workout routines.
It is a bit more expensive than your usual bench, but remember what I said in yesterdays post about being cheap? Simple… don’t be cheap. Spend that little bit more; you’ll be doing yourself a favour by doing so.
No product is perfect of course and the bench can be very space hungry, but I’m not going to bad mouth this bench, because like my Macbook pro… it just works, and that’s what I care about the most.
Got questions or comments… you know what to do in that space down below!
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As the winter month’s creep in I would assume that many of you are running back indoors like scaredy cats to start your winter home weightlifting workouts. If so then I know that your main concern will be to maintain the fine physique that you have built throughout the year.
To do so you will need home gym equipment that will allow you to do that, regardless of the type of exercise that you do.
When I first started to workout in my teen years, I didn’t have much money, along with all my other teenage buddies at the time. And all of us put money together to build our own home gym, which actually ended up just being in a garage or bedroom.
But there was one issue that always bugged us when it came to building an area that we could actually workout in?
There just wasn’t enough of it, and unless you live in a decent sized house, this will be an issue for quite a few of you reading this too. There are various types of equipment that will take up space in your home weights room more than others, but apart from the weights bench (Which is more of a necessary fixture) One of the pieces of equipment that takes up the most space are dumbbells, barbells and weights racks.
For a while I pretty much just got used to that, but when I flew overseas and stayed in a friends (spacious) apartment, I noticed this tiny radiator/ power bomb looking thing over in the corner of the room. And I later found out that it was a set of,
So not only did the thing look cool, I also found out that it can stack a massive 90lbs of weight (on each hand) all within its compact size!
What! Are you serious! How does that work?
Yea, I’m serious. I won’t bother go into a deep level of detail of how I started to use them just yet, but these are the essentials of how the Powerblocks work.
It is made up of 3 parts
The core – The PowerBlock handle
This fits inside the first weight. The first weight fits inside the second weight, the second weight fits inside the third weight and so on.
The weight selector pin
This slides into the sides of the PowerBlock just like the pin on a weight stack. When you lift the weight, all of the weights above the selector pin are lifted at the same time. When you are done with the exercise, you place the block back in the middle of the unused weights.
All quite simple, as all good things should be.
Now I am not going to get overly happy and start telling you that you should sell your iron free weights and persuade the bosses of your local gyms to do the same and replace them with Powerblocks. That’s a bit extreme. But what I will tell you to do is to replace or sell your dumbbells for the Powerblocks. As I am going to be bold enough to say that it is that good of a solution for your home gym workouts and will allow you to perform all of those exercises that you do in the gym, but with some added benefits.
Check the stats
- Saves space
- Eliminates the time delay of changing weights caused by using ordinary dumbbells
- Is safe and secure to use (Which was a main concern)
- Has a magnet in place to prevent the weights slipping (A never ending problem with ordinary dumbbells)
- Provides wrist support
(As most of you may have experienced, when you lift dumbbells and if you are a natural skinny guy, it sometimes feels like your wrists are going to snap. This solves that problem)
Don’t be cheap
It is a true saying that saving money is a smart man’s move, regardless of who you are. But being cheap will only hurt you in the long run because,
1) You can’t visualise the goal of increasing the weight (Which we know you will want to do) as the max weight won’t be present.
2) You will actually end up wasting more time and possibly money, buying additional weights.
3) Will have a non-efficient workout routine and goal from the off.
The weights coming in 5 sizes
* 3-24 lbs
* 5-50 lbs
* 2.5-55 lbs
* 2.5-90 lbs
* 2.5-130 lbs
And you can buy a 50lb set for around $250. But you are better off going for the full set which I found on Amazon.com for $687.00. You can check that out here.
If you do so then you know that set will be an asset for years to come, and when it comes to your yearly winter home workout, you won’t think twice about what you need to prepare for when it comes to dumbbell exercises.
You’ve seen the pictures and you’ve read about me babbling on about the Powerblocks, now here’s a video of them in action.
And the promised ‘dumbbell only’ weightlifting routine.
Have you used any dumbbell alternatives?
Have you already used the Powerblocks?
Got Questions, comments or even feedback? Hit me down in the comments section.
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This is a dumbbell routine that you can use if you ONLY have dumbbells to workout with. This coincides with my review of the Powerblocks which you can see here.
Monday – chest and triceps
flat bench dumbbell press – 4 sets
incline bench dumbbell press – 3 sets
flat bench flyes – 2 sets
skull crushers – 3 sets
single arm overhead extensions – 3 sets
Tuesday – legs
squats – 4 sets
lunges – 3 sets
stiff legged deadlifts – 4 sets
standing calf raises – 4 sets
Wednesday – off
Thursday – shoulders and traps
seated dumbbell press – 4 sets
single arm lateral raises – 3 sets
shrugs – 4 sets
Friday – back and biceps
deadlifts – 4 sets
bent over rows – 4 sets
single arm bent over rows – 2 sets
standing dumbbell curls – 3 sets
preacher curls – 2 sets
Now you don’t have to perform this dumbbell routine if you don’t want to. But it does happen to be a really effective weightlifting routine if dumbbells are the only piece of workout gear that you have access to.
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This has been on my mind for weeks, but it’s not until today I decided to put pen to paper to talk about it.
I have had quite a few women talk to me (vice versa), look me up about this site and fitness in general, and the vibe that I get is that most women don’t want to build muscle. Or they do, it’s just that they don’t want to get ripped like most men do. Which is understandable. However, women bodybuilding is becoming more popular by the day, and for what type of body I personally like?
Take a look at these 2 ladies that have a presence on the web.
Fighter diet (Pauline Nordin)
Susana‘s is a body type that most women in the gym will achieve, and Paulines is a bit more muscular, but still a great body to have. What I like is something that is in-between both of these body types.
Your lady might already look good, but is she gym fit and lady ripped?
What ever the answer to that question is, here are 8 reasons to get her into bodybuilding.
Increased physical strength
She could give you a run for your money when it comes to the bedroom. Better be careful, she might just switch the dominance role on silent. Ever seen that movie CB4? The scene where Chris Rock loses the sex battle and goes from the one who was doing the f*****g to the one being f****ed. Who knows, that might even be something new and exciting for you and your partner.
Super Duper Curves
She will develop fine curves that she never knew she had. Once that happens, it will spark a few things. Take note.
- You might become more interested in creating diversity in her wardrobe (even more interested than she is!)
- Encourage you to take up even more sexual positions in bed, as you will want to view and appreciate her newly chiseled physique from every possible angle while in action.
- You’ll probably want to do it more because of that.
- You might want to show her off more in public with that new set of clothes you bought her.
- She will notice and appreciate it.
- She will talk about it with her friends.
She will feel all new and fresh and you might find yourself as the ‘go to guy’ from her female friends. If that happens just know where to draw the attention line. Female attention will make you do crazy things… like cheat ;). Keep that under control and you will inject fresh long lasting stability into your relationship.
This will happen with any kind of working out, nevertheless, good health will always lead to good things such as,
- More energy
- More motivated
- Feel good factor
- Improves self esteem
Increase metabolism much quicker
This will happen in weeks rather than months if your lady starts with some beginner weightlifting routines. Which means all of the benefits you see mentioned on this page will happen much quicker too 🙂
Strength training will lead to an increase in self-confidence and self-awareness (hopefully leading to a less moody woman). But that will also be good for her career too as women are already scooping up much of the jobs in sectors such as residential care, computer and data processing, health services, business services, child care
Supplements for Ladies
Men have testosterone (builds muscle) and women have estrogen (stores fat). And there are numerous ‘proven to work’ supplements out there that can help reduce excess fat from her body. This is information that she may not have been previously aware of. Some of these supplements can also improve her performance as a body builder and help her recover strength quickly from training and ‘other’ strength heavy activities.
She Will Stress Out Less
That’s all that needs to be said. She will stress out a lot less!!!!
Eliminating Crappy Foods Will Feel Like Second Nature
This happens naturally because in order to get the type of bodybuilding results that we are talking about here, one will need to cut out a lot of junk food from their diet. If your lady starts to do this then you are in a win/win situation. She will feel better and look better. You are what you eat after all.
Muscle cannot turn to fat! Dispel that myth for her
Muscle cannot be ‘converted’ into fat, as both muscle and fat both require 2 different types of tissues. Fat is formed from unburned calories and a decrease in physical body activity.
All are good reasons to get your woman to start bodybuilding, but when it comes down to the end goal, it has to be something SHE wants to do. She has to help herself before getting help from anyone else. Popular reasons are,
- To get healthier
- Gain muscle definition
- To feel and look great
ALL YEAR ROUND
Which means you will have a good year every year and can prepare for events such as get together, weddings and holidays without a second thought for body preparation.
While saving some hair on your head at the same time 🙂 (Less stress)
Now show this to your lady and get to work already!
Does your lady workout?
Has she thought about bodybuilding before?
See you in the comments.
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As the weekend approaches most of us will naturally plan some fun things to do. For some of you that fun thing might be hitting the bar on a Friday or Saturday night. Which is great, as the bar is a good social place to unwind or catch up with your buddies, or even catch a hot date.
But the food and drink that you will consume may not be so great!
Unfortunately a lot of your favourite foods and drink contain crap and extra calories that you could really do without as a part of your weightlifting diet. So in true stayfitbug.com fashion, I’m going to give you the low-down on the crap that’s in your bar favourites and the better alternatives to go for.
1. Chicken starter
6 chicken wings
– 650 calories
– 32 g fat
We all love to eat chicken and it is a great food addition for your weightlifting diet. But chicken wings aren’t ideal. They are fat and calorie heavy. Instead go for chicken fingers, they contain half the fat and calories than chicken wings.
3 chicken fingers
– 310 calories
– 17g fat
2. Dipping sauce
Creamy ranch dip
– Creamy Ranch Dip (2 tbsp)
– 60 calories
– 5 g fat (2.5 g saturated fat)
– 240 mg sodium
Now, your going to want to add some flavour while eating those chicken fingers, but you will want to stay away from cream based sauces as most of them contain loads of empty calories. Instead dunk your chicken into some barbecue sauce. Check the stats.
Barbecue Sauce (2 tbsp)
– 30 calories
– 0 g fat
– 120 mg sodium
– 750 calories
– 50 g fat
This is ‘no brainer’ bad (although a tasty fave). FRIED potatoes covered in CHEESE! Do I even need to elaborate?
Instead go for,
2 Slices of Bruschetta
– 380 calories
– 17 g fat
Hamburger (1/3 pound) with one slice of Cheddar cheese and Mayo
– 883 calories
– 61.5 g fat
This is quite an open choice, as different places will natural offer different types of burgers. But the above is the worst type you can go for. Instead cut out the mayonnaise and cheese and shrink your burger.
Hamburger (1/4 pound) without cheese, with Original Barbecue Sauce (2 tbsp)
– 533 calories
– 31 g fat
Guinness Extra Stout (1 bottle)
– 176 calories
– 14 g carbohydrates
Yes this is a people’s favourite, but this could prove to be calorie heavy and kill your efforts for maintaining a good weightlifting diet. Swap it with this.
Guinness Draught (1 bottle)
– 126 calories
– 10 g carbohydrates
6. Mixed drink
Long Island Iced Tea
– 700 calories
– 40 g sugars
I’ll let it be known that this drink is a long time favourite of mine. It tastes great, but what I’ll always remember it for is that it is famous for getting you drunk silently. Just don’t sit down and drink. You’ve been warned! As much as I like this, I don’t recommended making this drink a regular. It is the best tasting but worst drink you could have. It will stack your guts with 100’s of calories in a flash because of all the different liquors contained within it. Check the stats.
- Triple sec
- A huge shot of high-fructose corn syrup from the sweet-and-sour mix
I love you Long Island Ice Tea, but I simply cannot recommend you to my stayfitbuggers! But I will recommend this as an alternative.
– 160 calories
– 15 g sugars
When you go out to bars from now on be sure to keep this in mind and I’m sure you’ll get back to reading articles on stayfitbug.com in one peace.
See you in the comments.