5 Traits Your Forced Reps Gym Partner Should Have

May 31, 2010 by  
Filed under The Fitness Bug

Force reps are a great way to push your strength to the max when lifting weights. But to do so, you will need to find yourself a good spotter, otherwise you could be wasting your time. Or even worse, face injury.

Not sure what a forced rep is?

Explanation

How to force rep

Exercise for examples sake: bench press

  • You can lift 100kg at 6 reps to failure
  • Get your spotter ready and push that to 8-10 reps to failure.
  • If you are able to manage that, then it’s time to increase the weight a little. Lets say 110kg
  • You’ll probably manage to lift 6-8 reps at this weight (Still using your spotter)
  • Now if you manage to keep this up, you may soon find that you are able to lift up to 125kg at 6 reps.

Assertive (Confidently Aggressive)

You have two typical types of bodybuilder out there

  1. The loud mouth ‘in-your-face’ confident brute
  2. The smooth talking, reassuring (possibly Tony Horton type)

Both will fit the job description when looking for a good spotter. The main reasons?

  1. Positive
  2. Motivating
  3. Say it how it is
  4. Know what they are doing and understands the ‘always a way to improve mindset’
  5. Will bully you into the right direction when you are failing at something

If your spotter doesn’t have any of those traits then fire them. A spotter without those traits will watch you slip up and fail, and could possibly be the cause of injury, for either one of you. In fact, you should take up some of those traits yourself. Hire slow, fire fast!

Goal Driven (Your drive or better!)

This is the exact same trait you want in a gym partner. It just makes the whole bodybuilding experience that much better if this person has the same drive as you do to get ripped. Imagine being with a person who has mediocre drive, and who has no ‘roar’ in their attitude every time you decide up the ‘motivation’ ante. SUCKS!

Those people are out their… in large numbers unfortunately. Avoid them like the plague!

Anyhow, your ideal spotter will need to have the same goals as you. The train insane mentality. You will then find that both of your motivations will rub off on each other.

Ying and Yang

Possesses Real strength

If he/ she does not have any backbone to their muscles, then how do expect to be saved from situations such as these….

We’ve all had a good chuckle at these types of videos, especially on the internet (Break.com to the more universally known Youtube.com) and I too like to have a laugh at the expense of someone else’s misfortune. But being on the receiving end really is no fun! Whose laughing now?

This is the reason why you need to make sure you have a strong spotter.

Someone Who Knows Your Strength

Now, we all know the classic spotter scenario. If not, let Beavis and Butt Head play it out for you

Beavis: ” (Counts) 5, 6, 7 reps. Butthead… spot me, spot, me”

Butthead: ” Gotcha ”

PAUSE!

Sorry for interrupting the play here, but it is at this point where your spotter can help you succeed or fail when performing forced reps. You see, the idea here is that Beavis will push as much weight as he can before he can no longer push with his current strength. And the idea here is to help Beavis use the remaining incy wincy bit of strength that he does have left to push the rest of the weight… with the help of a spotter (Butthead).

The two scenarios from here on

1. Beavis screams too early, and does not use his maximum strength (Lazy bastard is not training insane)

2. Beavis screams very late towards the final reps of the set and Butthead has to almost take over entirely (The reason why you need to have a strong spotter).

If that first scenario just reminded you of yourself (You know who you are) then stop being a lazy bastard! Start training insane dammit. Up your ante! Besides, you are hampering your ability to progress and build muscle, as you will be pushing the bar… but with the help of another. NOT GOOD!

If you are familiar with scenario two… GOOD! If so, you would have most likely faced a near death experience and may have possibly been the misfortunate who got laughed at with a weighted bar on your neck (Youtube style).

If that is the case, you will need to find someone who,

1. Is strong (Stronger than you)

2. Knows your strength

If they know your strength and attitude, they will know what to expect in those last few reps and won’t be too surprised when you finally fatigue. But most importantly you can avoid any embarrassing scenarios and end up on the web for the wrong reasons.

Good Sense of Judgment and Character

You know you have a good spotter when…

  • They can tell if you are a rookie and know when to say NO, when you ask for a spot! They will tell you that you are a lazy F&*%$, and will tell you to up your game.
  • They will tell you to go home and workout alone for a while, get strong and only used forced reps once you are a more established bodybuilder.
  • They always look for ways to improve things
  • They only spot you a little, and in some way will make you feel like they are doing a crap job. If so, good! They aren’t suppose to be doing all the work… You are!

Back to the Bodybuilding Map

I keep going back to this in numerous articles and the reason is the same every time. You need to find what works for you. We all have different body types, different goals, likes and dislikes. This is no different when finding a good spotter. Some of you might like a straight and out right brute of a spotter, while others may like a cool, calm and collected type of spotter. Which ever it is, the spotter should still possess the above traits. If you do find a good spotter, make sure you keep them on speed dial, because they aren’t easy to find (Kind of like that special love ;))

If you do find a good one, you will be well on your way to achieving and maintaining great bodybuilding gains for some time to come.

See you in the comments.

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Hardgainers vs Easygainers | Building Muscle

May 27, 2010 by  
Filed under The Fitness Bug

Summer is on it’s way stayfitbuggers, and I hope you all took action back in those winter posts. If not… shame on you!

Any how, today I’m going to have a good old rant. I’m going to analyze the different challenges both body types face when building muscle, and which body type has it the hardest . Sure, easygainers may turn around and say that hard gainers have it easy because,

  1. It’s easy to get ripped (properly ripped), as the hardgainers ass is already skinny as hell.
  2. They don’t have to watch their diet and can live life as a human dustbin

Fair points! And I used to be in favor of the easy gainer who is trying to get ripped. Now, I’m not exactly choosing sides here, as there are challenges for both parties. But allow me to compare the differences between the two.

High Metabolism (Hardgainer) vs Low Metabolism (Easygainer)

  • Easygainers – Gain weight from doing nothing
  • Hardgainers – Lose weight from doing nothing
  • Hardgainers – Stay in shape but lose muscle mass easily
  • Easygainers – Fall out of shape but build muscle easily

Who has it the easiest?

I say

Advantage Goes To – The Easygainer

Why?

Ok, we all know that the only way to train is to train insane… right?

With that being the case, the hard gainer can train insane as much is he wants. But the fact of the matter is that the hardgainers clock is ticking the moment he walks out of the gym. He’s losing muscle mass with every step he takes… even when he’s stationary!

The easy gainer faces the exact same (yet opposite) scenario, yes. As he will be piling on the pounds from being stationary. But the two reasons why the easy gainer has it… easy?

1. They can actually increase their metabolism if they wish

2. If they do start piling on the pounds they can easily fix it. Especially those mesomorph types. Who just happen to lose and gain weight with ease.

Food

The facts

  • Hardgainer – Needs to eat 5-7 times a day to stand a chance at building REAL muscles.
  • Easy gainer – Can eat once or twice per day, and the lucky ones just have to sneeze to build muscle.

Now, we are living in the 21st century and we all know how busy life can be in this day and age. Busy equals less free time, which also means less free time to eat food. PROPER FOOD. Which means keeping up with 5-7 meals a day (365) is damn near impossible unless you actually enjoy every single meal that you guzzle.

That is a challenge within itself for a hardgainer, along with the core challenge of building REAL muscle.

The easy gainer

  1. Can eat less
  2. Can hold those food stores for longer
  3. Only has to worry about building muscle (worrying about losing weight is not an issue if you train insane… which you should be!)

Advantage Goes To – The Easy Gainer

Sex

I’ve talked about the impact of having an active sex life and the ability to maintain muscle mass before. The verdict?

Balance

We all like both. Having sex and bodybuilding. But as having sex is one big old cardio exercise within itself, it’s easy to see who loses out here.

The Hardgainer

Will do everything they can to keep there muscles intact. But unfortunately, too much sex will not favor that goal. It can and will make you lose weight. A hardgainers initial goal will always be to perform less cardio workouts and more resistance workouts. Sex is more cardio than anything else, so a big 🙁

The Easygainer

Their goal will the opposite. They will want an initial balance of cardio workouts and resistance workouts. We all need both. But the easy gainer wins either way as they are placed firmly in the middle on the muscle mass gauge. Too much cardio will just mean a leaner body. Get too lean? Bulking back up is easy!

Advantage Goes To – The Easygainer

It may seem like I’m in favor for the pitfalls the hardgainer must face. But rest assured… I am not. But surely you can see why I began to favor the hardgainer over the easygainer, when it comes to the debate of who has it easier when it comes to building muscle. I haven’t finished with my ‘rant’ just yet. I WILL BE BACK FOR MORE and cook up some more ‘rant’ stew.

For now… I’ll call it a day.

See you in the comments.

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The Bodyweight Exercise Challenge

May 26, 2010 by  
Filed under The Fitness Bug

Today I am introducing…

The Stay-Fit Bug Bodyweight Challenge


This is where I’ll introduce a unique or challenging bodyweight exercise, which for the challenged of you… should learn to master.

This is all in aid for the launch of Version 2.0 of the Stay-Fit Bug Unique Bodyweight Exercises Ebook

Which will contain,

  • New Exercises
  • New Equipment

And even more bodyweight exercises tips.

The best part about this launch is that it’s FREE. However, this will be the end of the current special offer price, so make sure you grab it NOW as the update will be free at this current price.

3rd of June is the launch date!

So get it now before that date passes you by.

Back to the challenge

We all know that bodyweight exercises are great for building REAL strength. Which is great. But taking your muscles to the next level is what it’s all about. You can always do this by adding resistance with weights, but today’s exercises is all about using leverage.

Introducing…

The Full Planche Push-up

This exercise may not impressive the pro athletes and bodybuilders of this world, but for everyday people like you and me, pulling off the planche will impress. And if you do manage to make it a regular exercise in your bodyweight workout routines… be proud! Because you’ll be one of very few.

As an athlete, I was able to perform these exercises with ease. I have tried them recently, but I can admit… I am a little rusty. Nevertheless, my memory serves me well and I can tell you from experience… these are tough. They will mainly work your shoulders, chest and wrists, but in reality, it will work your entire body. This is because of the progression and techniques involved in order to perform a FULL planche.

I personally can’t give you a visual representation of this exercise the way that I would like to at this moment in time, due to my build up of rust. But luckily, our good friends at Youtube.com have users who can.

As you can see, this exercise does look pretty insane and the guy in the video makes it look easy. But in order to get to that level, you must practice progression.

Here’s How

Frog Stand (Balance)

Hold the position for 60 seconds sets

Tuck Planche (Balance)

Hold the position for 60 seconds sets

Advanced Tuck Planche (Balance exercise)

Set your own progression

Tuck Planche Push ups (From the above position)

Set your own progression

The Full Planche Push-up

The Finale!

That is how each of the exercises look and that is the journey of progression to perform a full planche push.

Remember!

The goal here is to fully condition your body for superior strength gains, and the journey of progression described here is proof that you don’t have to be a pro athlete to pull it off and start including it into your bodyweight workout routines.

It will take you several months to master for most of you, but believe me… it will be worthwhile.

But Shaun, you haven’t described Jack sh*t!

Correct, you’re just going to have to wait until June the 3rd for the real deal.

Remember!

The bulk of my muscle has been built with bodyweight exercises (And weights assisted). This exercise is just the beginning of other goodies to come. In the meantime, do yourself a favour and familiarise yourself with the current bodyweight exercises. By the time June 3rd hit’s, you’ll be fully prepared for the bodyweight exercise onslaught which you see here.

See you in the comments.

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How Shaun Sinclair Has Built Muscle As A Hardgainer

May 25, 2010 by  
Filed under The Fitness Bug

This site has been around for the best part of a year, yet I still haven’t given you all a full description of how I have ‘Actually’ built muscle over the past 12 years.

SHAMEFUL!

Yes, I’ve provided you with info of bodybuilding elements around how I’ve built muscle, and how to live the best bodybuilding lifestyle. But I still haven’t told you, the No B.S account of how I’ve actually gone about building muscle.

As you know,

  • I’m a semi-hardgainer
  • I’ve been building muscle on and off over the years, due to the same reasons that cause you to stop working out(Injury, stressful relationships, life’s dramas)

But the formula of how I get back into the groove of building muscle is the same every time, and this is what I’m going to describe today.

How Shaun Sinclair Has Built Muscle As A Hardgainer!

Bodyweight Exercises (Plus Weights assisted)

For those of you that picked up the part one of the E-starter pack (How to build a 6 pac: from flab to flat) you will know that my introduction into the game of bodybuilding started when I was a fresh out of high school broke student, performing bodyweight exercises on the outside apparatus on a recreational ground in London.

Back then, gym membership fee’s weren’t an option so I just had to make do. But this only lasted for 6-8 months. However, during that time, I was able to drastically increase my strength gains, which was mostly due to performing chin ups, pull ups and dips.

Once I did hit the gym, it was more of the same. However, this was when the big change happened.

You see. I got pretty ripped from doing all of those bodyweight exercises during that time and my strength definitely increased. But I didn’t really gain that much muscle mass.

The Change

Within the first 6 weeks of being in the gym, I gained 2 stone (11 stone – 13 stone), and it was NOTICEABLE!

Everyone I knew was like

‘Woah, what you been doing man?’

I mean, I knew I grew, but as you may know, it’s hard to judge your own physical progress unless you’ve been recording and taking pictures of yourself 2-3 times a week. So to me, the reactions were quite a surprise.

But if I think back to what could have caused that muscle explosion, it would’ve been,

  • Bodyweight exercises (weights assisted)
  • Compound exercises
  • Hitting the gym 3 times a week
  • 1 hour long workout routines

THAT WAS IT!

That was the formula of how I went from nothing, to this

I would show you an older picture, but the picture quality just plain sucks. But rest assured, I looked even better than this at the time.

The standout exercises I would perform are the same that I perform today.

  • Weight assisted pull ups/ chin ups/ dips, using a dipping belt such as this,

Progryp 100% Leather Dipping Belt, One Size Fits All, Black

  • Bench press
  • Sit ups

All the other exercises obviously accounted for something, but I know that it was these exercises that caused the body chiseling change.

How do I know?

Because they still work today!

So you may see me post many techniques to grow your muscles, but if you are just starting out, then use my real life example as a foundation for your progress.

The only thing you need to be is dedicated.

AND

You need to,

Eat Good Food!

Learn how to cook – If not, read this book for some tips for you single people out there.

We all know that you need to eat twice as much food in order to grow your muscles, but when I think back, that was all I did.

EAT!

The bulk of what I ate is listed in Killer Foods for Fitness

I didn’t even think of taking supplements back then, and looking at the results I achieved, I didn’t need to. However, the older you get the harder it becomes to sustain the level of meals you need to consume in a day in order to grow your muscles to a reasonable size… as a hardgainer!

That’s where supplements come into play.

The rule

Supplements are only needed to feed your body full of nutrients that it lacks. Nutrients that you aren’t getting from your main meals.

Supplements like Whey Protein are good for their purpose, yes. But place your focus on eating good nutritious main course meals.

The two supplements that I have covered quite a few times on this site are Whey protein and Glutamine.

THEY ARE FIT FOR THEIR PURPOSE AND YOU SHOULD TAKE THEM!

But the core investment of your ‘building a better body’ adventures should be the purchasing of fitness equipment and information (From trusted sources).

Such as the Unique Bodyweight Exercise Ebook (Get the full scoop on that here)

As you all know, everything that I provide on this site will have come from first hand experience from myself, or from others (Such as from those individuals I interview). So it’s stuff that works, by the people, for the people, as you can see from my own initial muscle building techniques.

The other thing which I did during that 6 week growth period was to ensure that I got a fat dose of,

Good Rest (Sleep)

You actually won’t need to focus on this If you follow the principle of training insane. Training insane in you weightlifting workouts will leave you feeling completely exhausted. If not, then you are not working hard enough.

Exhaustion = Tiredness = Sleep

However, you night owls out there will still find some magical way to stay up past your bed time.

  • PS3/ Xbox 360
  • Internet – Late night chat and porn sites (Porn sites don’t rank on Alexa’s top 1000 from having NO visitors! I know you’re watching)

Again, I should know… well, not at the porn thing :|. But the staying up late thing is something that I done then, and still do now. Nevertheless, I always made sure that I slept well on a workout day. It is at that time your muscles will be in growth mode.

GET YOUR SLEEP!

How Do I Build Muscle In 2010!

By,

Tweaking and repeating my bodybuilding lifestyle and following my own bodybuilding map and goals.

”Why would I listen to those guys in fitness magazines? Most of whom are pro competition trainers. How can I expect to build muscle their way? That simply would not work!”

I should know…

I’ve trained as an athlete before, and there is no way I would recommend the training regimes required in that sport to an everyday person with a separate career.

THAT’S ASKING FOR TROUBLE, INJURY AND FAILURE!

So if you are going to follow anyone, make sure it’s someone like myself who builds muscle for the same reasons you everyday people do. I posted a pretty good explanation in this post?

Don’t Follow The Leader At The Gym

Living a ‘Good’ Bodybuilding lifestyle

  • Fun
  • Travel
  • Exciting meal plans (different cultures)

Those are the key element’s I focus on today to keep me engaged in this bodybuilding game. I stumble upon new things all the time as the years pass, and luckily for you, the new things I find will be posted here for you to try out as they come.

To Conclude

  1. Bodyweight exercises (weights assisted)
  2. Compound exercises
  3. Good food
  4. Vitamins and supplements when needed
  5. FUN!

That’s how I’ve been building muscle and how I will continue to build muscle. Everything just helps.

Now you can do the same.

See you in the comments.

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Building Muscle For Bulk Is Un-sexy/ Build ‘Ripped’ Muscles Instead

May 24, 2010 by  
Filed under The Fitness Bug

Building Muscle…

That is the name of the game, regardless of what your overall goal is. But the fact of the matter is this,

You want to be noticed!

If you deny that fact then you are lying to yourself.

I can admit that I build muscle for my own personal agenda, which is

  1. To look and feel great
  2. To look great in the clothes that I’d like to wear
  3. To be strong (Nothing better than a powerful hand shake)

But I also like a bit of attention too. I’m not going to sit here and state the opposite, as that would be far from the truth.

So how do you get noticed?

By focusing on getting ripped, instead of building muscle for bulk.

How To Stand Out And Why Ripped Muscles Stand Out More

Any one can build decent sized muscle (With a bit of dedication) and anyone can throw on a wife beater vest to give the impression of a ‘muscle man’.

I say…

Cliché, cliché, cliché!!!!

Since that is the case, you will want to stand out from the crowd with your muscles. Most people can build bulky muscles. But once you get to a certain size, it can just pass for fat.

”I thought this game was about building muscle”

So did I. Hence the first line introduction of this post!

And the folks who build a body like that are just blending in with the masses. Don’t let that be you this summer!

That is why you need to be focusing on getting ‘ripped’. If you are a hardgainer, getting ripped won’t be a problem, as you are already building muscle from bone. That is already conquered territory. Your pain point is,

How do I build bulkier muscle? (And no… you are not contradicting yourself here!)

However, that does not mean you can stop focusing on getting cut!

This site does cater for the hardgainer, first and foremost. But I also know that some of you are trying to build muscle for bulk, even though you may not be a hardgainer yourself. (The many different body types of the human race) If so… focus on getting ripped!

”But Shaun, If I focus on ‘just getting ripped’ I will have less muscle mass and people may still perceive me as a skinny guy!”

Depending on how you dress!

Remember my tailor made wardrobe post? If not go read it.

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

But for the sake of you new readers, the point I made in that post is that you need to start wearing clothes that compliment your body. When you do, you won’t have to worry about people perceiving you as a skinny guy. Now… here’s the point I’m trying to make.

HAVING RIPPED (SMALLER MUSCLES) WILL ACTUALLY MAKE YOU ‘LOOK’ BIGGER WHEN YOUR MUSCLES ARE ON DISPLAY.

Your chiseled body will look more like a work of art

than just some 1980’s pumped up beastly figure…. those guys just look cliché. I see them everywhere and my reaction is the same everytime ”Ahhh… ANOTHER one of those”

Now I may have stated ‘smaller’ muscles, but that does not have to be the case. Remember the 8 famous body types post?

If not, go and read that too.

8 Great Famous Bodybuilding Bodies From 8 of Your Favorite Sports (Unisex)

If you take a look at all of those body types, you’ll notice that you can have both.

Bulk and Cut.

The secret to having both is by cutting out excessive fats in your diet. Yes, you will need to eat fat, in order to burn it. But you will want to keep it under control. For some great food combos check out these posts.

Killer Foods for Fitness (part 1)

The Ultimate ‘Done For You’ Bodybuilding Regime (INDIAN)

The Ultimate ‘Done For You’ Bodybuilding Regime (THAI)

 

If you really want to put the icing on the cake (without the cake) then get yourself some great looking skin. Dry, flakey or dull skin is another thing that will make your body look ‘just average’.

Tip 1


Lay off the alcohol. Yes… I know a whopping 50% of you like to drink… my self included. But alcohol will dehydrate your skin, which overtime, will leave it looking dull. It will age you too. So drink with moderation (Don’t stop drinking! It is a part of bodybuilding lifestyle fun – which you know I like to encourage)

Tip 2

Just look after your skin with great products.

Read this post to learn how Bugmeister Shaun keeps his skin funky fresh!

How to Develop Great Bodybuilder Skin

I’m going to reveal my lady magnet secret fragrance, for those of you who want to smell good too.

Tom Ford Black Orchid Hydrating Emulsion – 150ml/5oz

Yes… it is a body lotion.

Ever since receiving this as a birthday present last April, I’ve attracted ladies of ALL ages. And man, do I love it! But I also like to share 😛

If you want in on some of the lady attention this summer, then pick up this undercover gem of a body lotion (Which has a more powerful scent than many of the top expensive fragrances out there)

Why Is It Undercover?

Because the smell isn’t too pleasant when you first crack it open. But once you ‘wear it’, the game changes.

I’m onto my 2nd tub in less than a year and the attention is not letting up!

The formula for a great bodybuilding summer

  • Ripped muscles
  • great looking skin
  • great smelling skin

Women Like A Ripped Body Too

As you can see from above, women like a man that looks good. 6 pac abs and all. But mega sized muscles may intimidate some ladies… so, your ripped muscles will cater to more of the masses, which in turn might make you more approachable. Most importantly, you’ll be the first to catch these ladies attention over your fat muscled counterparts.

If you are a woman reading this article, the same applies to you, but with a little twist. I’m talking about becoming a sexy lady bodybuilder.

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

  • Fitness model
  • Figure competitor
  • Female Bodybuilder

Taking up any one of these will make you stand out from the crowd amongst the many sexy women on this planet we call Earth. If it is attention that you seek AND you manage to build a body like those mentioned in the above article, just be ready to fight off men . Because they’ll come at you in HORDES!

To Conclude

This post may seem like advice on how to get attention. But it is not.

The goal here is to help you build a body that you will be overly happy with. A body that beats even your own expectations of what you may perceive as great. Once you do that, you will get attention, yes. But it will be for the right reasons.

  1. Modelling agents will take notice
  2. Career opportunities will arise

To keep it brief.

And of course, attention from women/ men

Now do yourself a favour and get ripped!

What body type do you have?

Are your muscles ripped, like the way I have described above?

See you in the comments.

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The Ultimate ‘Done For You’ Bodybuilding Regime (THAI)

May 21, 2010 by  
Filed under The Fitness Bug

Welcome to yet another edition of ‘Done For You’ Bodybuilding Regimes. If this is your first visit, let me briefly explain what this is.

  1. Pre-workout/ Post workout meals (From different cultures around the globe)
  2. Train insane workout routines (adapted to your own bodybuilding map)

So it’s a ‘Done For You’ day of bodybuilding with a little extra flavor and spice. The first ‘Done For You’ bodybuilding regime I introduced took us on a trip to India and we won’t be travelling too far for our next cultural hot spot either.

Today’s theme: THAILAND

Thailand has been on my favorite countries list for some years now, and one of the reasons it makes that list is because of the lovely food they have on offer. The way to a man’s heart really is through his stomach (Take note ladies)!

Both of the meals I introduce today are a testament to that.

The Pre-workout Meal

As you all know from the first ‘Done For You’ Bodybuilding Regime, your pre-workout meal will need to consist of,

  • Protein
  • Carbs
  • Fat

With food types,

  • Whole meal bread/rolls
  • Potatoes
  • Yogurt
  • Brown rice
  • Whole meal pasta
  • Wholegrain cereals
  • Oatmeal

Now… when I stayed in Thailand, I really did have a feast out there, and going to the gym was a huge part of my lifestyle when I stayed there.

A day in the life of Shaun Sinclair in Thailand

  1. Wake up at 7.00am
  2. Breakfast = ‘Pure’ Pineapple Juice, ‘Pure’ orange juice, BIG omelet
  3. Miscellaneous activities for 2 hours
  4. 2nd meal…

Thai Pineapple Fried Rice (Served in A Pineapple Shell)

This is the pre-workout meal I would have before hitting the gym… and it really is a hand on heart favorite. It even got to a point where I had to ban myself from eating this meal due to addiction.

I already know you are drooling over the picture above (Yes, that was the meal that I devoured!), but unfortunately you can’t lick the computer screen. That won’t have the same effect on your taste buds I’m afraid. But you can learn how to prepare this meal your self, unless you have a local Thai restaurant that serves them.

But first… the reason why the Thai Pineapple Fried Rice (Served in A Pineapple Shell) meal makes for a great pre-workout meal.

The Ingredients

  • 1 cup chicken, boneless and skinless, cut into bite-sized cubes
  • 2 eggs
  • 2 tablespoons Golden Mountain sauce
  • 1 teaspoon tapioca flour
  • 4 cups cooked jasmine rice (day old works best)
  • 5 cloves garlic, chopped
  • 1/2 cup sliced yellow onion
  • 1/2 cup sliced green bell pepper
  • 1/2 cup sliced red bell pepper
  • 1/2 cup sliced tomato
  • 1 cup fresh pineapple chunks
  • 1/4 cup cooked dried pork (omit or add more if desired)
  • 1 teaspoon sugar
  • 2 tablespoons thin soy sauce
  • 1/4 teaspoon Thai pepper powder
  • 1 teaspoon salt
  • 1 teaspoon Thai curry power
  • 5 tablespoons vegetable oil
  • 1/4 cup chopped spring onion for garnish
  • 2 sprigs fresh cilantro for garnish

Source: Importfoods.com

The two big winners here are rice and chicken, as fuel for pre-workout energy. However, the pineapple itself is a winner here as pineapple helps you digest food quickly. But this isn’t just about eating the right food. It’s about eating the best and most exquisite food from around the globe, and this meal easily fits the bill.

How to Prepare it

Marinade the chicken in a bowl with the tapioca starch and 1 tablespoon of Golden Mountain sauce. Set aside for just 10-15 minutes.

In a hot skillet or wok, scramble both eggs in two tablespoons of hot vegetable oil. Whip the eggs quick to cook, remove and set aside.

In the same wok, add three tablespoons vegetable oil. Heat, then add chopped garlic. Add chicken and cook for a few minutes. Add yellow onions, red and green bell peppers, then the pineapple. Add 2 tablespoons thin soy sauce, sugar, Thai pepper powder, salt, and curry powder. Let this cook over medium heat for a few minutes, so the pineapple releases juice and flavors all ingredients. Watch for it to become juicy. Add 1 tablespoon of Golden Mountain sauce to the top of your bowl of jasmine rice, then add this to the wok. Mix well. Remove rom heat. Add tomato, scrambled eggs, mix gently, serve and enjoy!

Source: Importfoods.com

How to Create the Pineapple Shell

Now, I might be able to find my way around the kitchen, but Shaun Sinclair is no expert chef. Building REAL muscle the hardgainer way is my game, and as you can see from the photo, I didn’t cook this meal on my travels. It was eaten at top restaurants. So unfortunately, I can’t describe the best way to prepare the pineapple shell for this meal.

However, I’ve found a great source (Just like those above) that describes the process pretty well.

How to Cut a Pineapple (Plus Create a Pineapple “Boat”)

Source: About.com

Overall, this proved to be a great meal that helped me maintain muscle mass in the sweltering heat.

Shaun Sinclair at the time (Click the images to enlarge)

The Workout Routine

Like I mentioned in the previous post, you can take your pick of workouts from the archives or Bugs Workout Routines and then apply the train insane concept to it.

But for the sake of this post, here is a routine that has worked well for me and caused pain.

A cool bicep workout! Since I know you’ll all be showing them off in this build up to summer.

Preacher Hammer Dumbbell Curls


Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Spider EZ Bar Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Reverse Grip Barbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

The Post Workout Meal

What your body will need?

Fast acting and easy digesting…

  • Protein
  • Carbs
  • Fat

WATER (Continuously throughout the rest of the day)

Rules

  1. Eat this meal before you stop sweating.
  2. Eat one extra serving above your own metabolic rate.

And remember, you will want to eat this meal within 30 minutes of finishing the workout.

As you saw earlier, I would drink a glass of ‘Pure’ orange juice and ‘Pure’ pineapple juice. And I mean PURE!

You can do the same as a part of this day, just double up on the intake for your post workout meal.

Thai Carrot Salad with Peanuts


Now this was something that I first tried at a restaurant, but after a while of actually ‘living’ in a place, you start to learn that cooking food yourself becomes a cost saving solution. In doing so, I found some experienced cooking buddies who showed me how to prepare this meal in the condo I was staying in.

The meals bonus points?

Cooked carrots – Great for carbs

Peanuts for protein

The Ingredients

1/4 cup rice vinegar
3 tablespoons fresh lime juice
1 tablespoon fresh orange juice
1 tablespoon orange zest
1 tablespoon chopped fresh cilantro
3 tablespoons pure maple syrup
1/4 teaspoon red chili flakes
3 cups grated carrots
1 cup chopped peanuts
Finely chopped fresh mint, for garnish

Preparation

Blend all the vinaigrette ingredients. Add the chili flakes last, adding them a little at a time to taste.

Wash the carrots with a brush and grate them into a large bowl. Add half the dressing, saving the rest for another use (It will keep refrigerated for up to 1 week). Marinate for 15 to 20 minutes before serving. Finish off with chopped peanuts and mint.

This recipe was given to me and I have cooked it up several times since. Practice does make perfect, but again, I am no chef, and I’ll probably never cook this up to the level that those friendly pros did.

Last Words

That’s Thai folks!

I may have been in Thailand when living out this ‘Done For You’ bodybuilding regime, but the fact is, it can be mimicked from anywhere in the world, now that you have the recipe at your disposal.

And the fact is… it worked for me. Look how big I got in those pictures above. That is the size I like to be and it’s not often that I get to maintain that size either. Well, I do, but not that level of bodybuilding happiness. All you need to know is that the above worked pretty well for me, which means it will probably work pretty well for you. Just apply it all to your own bodybuilding map.

Until next time…

Bugs out!

See you in the comments.

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Find Hardgainer Bodybuilding Success with: Tweak and Repeat

May 19, 2010 by  
Filed under The Fitness Bug

The ‘Done for you’ bodybuilding regime is on hold for a day folks! Something else to share with you today.

In fact, this will help you with those up and coming bodybuilding regimes.

Let me introduce you to the concept of

Tweak and Repeat!

A whole lot of ‘tweak’ in fact.

As you may know, the only way to make your muscles explode is by switching up your workout routines and tweaking your exercises. But in reality, the tweaking goes beyond just exercise and routines.

In order to find real bodybuilding success, you’ll have record and analyze many other activities in your life. All of which have a direct impact on your ability to successfully take your muscles to the next level. It really is a bodybuilding ‘life’ affair.

Allow me to elaborate… in detail!

WARNING! MEGA POST ALERT!

Tweak and Repeat

Your Exercises

Like I said earlier… tweaking your exercises is one of the first things that you will have to do to take your muscles to the next level. You’ll probably have to try many things too in order to find a change that works for YOUR body.

Example

If you are a hardgainer you would naturally want to build for bulk. So your routine may start off with heavy weightlifting routines ONLY. But then you will want to find the right balance when performing,

  • Cardio exercises
  • Bodyweight exercises
  • Weightlifting exercises

All of which are important on the quest to maintain optimum fitness. The default solution would be something like this,

Heavy Weight Exercise Techniques (After initial results)

The name of the game is to shock your muscles for never-ending bodybuilding success. Also known as muscle confusion to some. Here are some techniques:

  1. Supported One Arm Cable Push-downs
  2. Leg Extension Negatives
  3. Incline Dumbbell Rows
  4. Bicep Curls (Laying Down)
  5. 100 Rep Sets
  6. Flex Hard, Hold Hard
  7. Repeating the same exercises in the same workout routine (Once at the beginning, once at the end)
  8. Drop Sets – Lift a heavy weight, perform till failure, gradually strip off the weight, continue and repeat until your muscles die.
  9. Forced Reps – Force yourself to lift more weight with the help of a spotter.

Read these posts for the full explanation.

Shock Body Exercise Variations (The whole series)

Shock Your Muscles with Repetition

Bodyweight Exercises

A mixture of weight assisted bodyweight exercises, suspension training and functional exercises.

You will find a vast array of those in these posts,

Unique bodyweight exercises (The whole series)

Help Me Bulk Up My Long Giraffe Neck!

Unique Backyard Exercises (The whole series)

Unique Functional Strength Exercises

And if you want to take things further, pick up the unique bodyweight exercises ebook (Version 2.0 announcement on the way soon)

The equipment needed can be found on this page, compiled by yours truly.

Bodybuilding Resources

Cardio Exercises

Just two low/ moderate intensity sessions per week. Adjust this number according to your individual goal. Either way, as a hardgainer, you probably won’t ever want to perform more than this number. Doing so really will hamper your muscle building results. Unless you really have stepped out of hard gainer territory!

All of the above is the basics of how to build real strength and muscle. But the you must,

Tweak and Repeat!

What this means is that you need to record what worked in the first few weeks or months. Like… literally. Write it down! ipod touch, iphone, notepad or whatever it is you have at your disposal.

The reason for doing this is that time will pass and you will probably forget some of the key critical moments when found techniques that worked for you. You will then soon stumble upon a day where nothing seems to be going right for you in your workouts.

Example

Losing muscle mass, even though you swear blind that you’ve done nothing drastically wrong for this to happen!

So… you go back to the drawing board, analyse your recorded results from previous weeks, look for patterns, tweak and repeat your findings.

Tweak and Repeat

Your Meal Plans and Digestion Periods

The recommended amount of time to eat and digest your pre workout meal is 2 hours (4 hours to be safe). But you should actually tweak this time period.

The main reason for doing so, is that you want to have as much energy in your body so that you perform the best you can in your workouts. I personally like give myself a 2 hour gap between pre-workout meal and workout session. That’s because I am a human dust bin and I digest food at a frightening pace. But I only found that out from tweaking and repeating (Many, many years back of course).

Just make sure you aren’t attempting any 1 hour digestion time periods. Because you will be,

  1. Sick
  2. Or face a serious stitch in your gut area

(NOT RECOMMENDED)

Tweak and Repeat

Your Sleeping Patterns

It’s the 21st Century folks! So I know that you don’t get enough sleep already. Life really has become ‘busy’. Unfortunately for you, you have decided to take up bodybuilding. And unfortunately for you, sleep is another backbone factor to successfully building muscle.

SO GET YOUR REST!!

(7 hours will do… I’m being generous)

However, all of our bodies work differently. So if you ever do face a decrease in muscle mass, this is definitely one of the areas you will want to focus on tweaking.

Read this post if you have trouble getting enough sleep

5 Reasons Why Training Insane Bodybuilding Will Help You Sleep
Tweak and Repeat

Your Sexual Activity (Too much, Too little?)

If my resources have guided me correctly over the years, then Rabbits are the only other mammals (along side us humans) who have sex for pleasure. All the others do it just to make babies. If you are over the age of 16, then you are probably having sex. Sex is like a drug, so you probably aren’t going to stop anytime soon.

If you are a hardgainer then too much sex will most likely hamper your muscle building efforts. It will do a great job of putting you to sleep, yes. But my advice would be to treat sex like a workout, and have a post workout snack prepared. Especially if you are in one of those honeymoon period relationships, where sex just seems to happen from mildly touching each other.

Like I said, sex is like a drug, and you probably won’t be able to put it off purposely (And you shouldn’t). But just make sure you don’t hump away religiously like rabbits do, otherwise you really will fade away to nothing!

Sex can be a good thing.

Maintaining muscle mass while having sex

Just tweak and repeat to find how sex can work for you around your muscle building endeavours.

Tweak and Repeat

Your Workout Duration

Common workout duration practices are as follows:

Weight gain = 45 minutes

Weight loss/ Endurance = 1-2 hours

As a hardgainer you will obviously want to go for the first, with weight gain. Although I’ve stated 45 minutes, you can tweak your workouts to find what works best, in terms of durations. But make sure that you consider the type of workouts you do. Don’t act like a robot when gauging workout time. The key thing you want to do here is fix your,

  • Mind set
  • Attitude
  • And goal

… in stone.

As long as you keep those the same in each and every workout that you do, the rest should work itself out.

The short version…

TRAIN INSANE!

No. of workout days/ Rest duration period

This is another thing that you will need to tweak and repeat. If you are lacking in results then it could be too many or too little no. of days that you workout.

Rule

Less equals more as a hardgainer!

Especially in the early days of working out. You will want to keep short rest periods between sets, and longer rest periods between your workout and non workout days. Rest is vital for building muscle in the early days. However, as time goes on your body will change and you will have to change your routines based on that change. You will suffer from loss of muscle mass and reach a plateau at times (Read plateau busters for some solutions). But follow the tweak and repeat rule to ensure that it is not a regular occurrence.

Tweak and Repeat

Your Alcohol and Marijuana (Weed) Consumption

Stay-Fit Bug survey results say: 50% of you drink alcohol

This really isn’t bad thing. This shows that you aren’t a bunch of boring bodybuilders and that you like to break the rules.

I didn’t find out how many of you smoke weed, but from what I have learned is that for some, it improves performance in a weightlifting work. But for others, it completely wrecks it.

Read this post for more on that: Should you smoke Marijuana if you workout?

Either way, you really do need to gauge how much you consume of these sacred substances. I don’t smoke at all myself, but I do drink alcohol on occasion. But I really do try to avoid multiple binging sessions as this really does wreck the workout flow of things.

You see, when you drink alcohol in excessive amounts it damages your muscles and dehydrates the body, which leads to a lack of water in your muscles. Water is the very thing that your muscles need in order to grow and be maintained. So you may find that you feel a lot thirstier after working out after a few weeks of drinking on the binge.

Drinking water is the natural thing to do when this occurs, but unfortunately this won’t decrease the levels of dehydration that mass alcohol consumption would have caused.

So watch your consumption rate. Tweak and repeat to find out how much is good/ bad for you. Knowing that information really can save a lot of heart ache, and you can continue to break the rules confidently.

More on drinking alcohol and working out here: How to drink alcohol and workout effectively
Tweak and Repeat

Your Level of Partying

Partying can be a good thing, depending on what kind of partying that you do. Remember, this whole bodybuilding game is all about having fun with it. That’s a key way to ‘stick to it’ for the long haul.

Partying in general is seen as a bad thing when it comes to focusing on work and results, as partying is associated with sex, alcohol and drugs. But partying doesn’t have to be a bad thing in this game.

Remember this post?

Working Out is Boring! Lets Just Dance

Taking up any of the dances mentioned in that post can be great as a part of your bodybuilding lifestyle, and it neither of them have the stigma of drugs, alcohol and sex attached to them.

Tweak and Repeat?

Well, I don’t think you need to with these dances. But in terms of actual partying… too much would be bad for anyone, including you, as most of the partying that you do will be partnered with alcohol consumption. The sex part doesn’t have to be a bad thing ;). So make sure you gauge your self buggers.

FINALLY

Adapt this to your OWN bodybuilding map (Learn how here)

”What may work for me may not work for you”

This is something I mentioned in my recent video (check the sidebar) >>>

”Too much sex might be bad for you but good for me”

”Eating 1 hour before a workout may be good for me, bad for you”

Because of this, everything I mentioned above will prove meaningless unless you adapt it all to your own body and lifestyle. So you have to even tweak this ‘tweak and repeat’ post.

It might sound like this bodybuilding life is one big old tweak by the way I’m carrying on, and in a way it is.

Who remembers this song; Aaliyah try again R.I.P

Whether you have or haven’t heard it before, use that principal. Try again and again until you get things right.

Once you do find that formula, continue the process, because that formula will change with time.

How do you tweak the aspects of your own bodybuilding lifestyle?

Did you face much trial and error?

See you in the comments .

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The Ultimate ‘Done For You’ Bodybuilding Regime (INDIAN)

May 17, 2010 by  
Filed under The Fitness Bug

Hello Stayfitbuggers

Let me re-introduce this site to you.

”Innovative ways to build muscle and take them to the next level”

I’ve described how to do this in numerous articles on the site. Namely,

Shock Body Exercise Variations

How To Build Muscle Mass With A High Metabolism?

The Only Way To Train Is To Train Insane

But today I’m going to introduce something different to you. Something that will make the process of bodybuilding that little bit more fun… In the kitchen.

I’m bringing back Killer Foods for Fitness.

But this time I’m doing things a little different.

I’m going to introduce a full bodybuilding daily regime. That is… workouts, exercises, culture specific meals for the entire day.

The Plan

  1. Pre workout meal/ Post workout meals ( Culture specific). Meaning that each of these articles will contain a meal plan based on the food from a specific culture, for that day only.
  2. Workout Routine

You can stick any workout routine in here. Just make sure you construct a workout based on your own bodybuilding map. If you don’t know how to do that, then make sure you grab this ebook to learn how!

Make sure you do! If you really are serious about building muscle of course :).

Just apply the train insane/ shock body principles to that workout.

Todays Theme = INDIAN!

The Pre workout Meal

Dhal Curry with Basmati Rice and Chicken

The 3 things your pre workout meal needs to contain.

  • Protein
  • Carbs
  • Fat

You’ll need a gut full of these to ensure that you have enough energy to get you through the workout. Especially a Stay-Fit Bug Workout! However, you’ll want to lay off the fats a little as that will make it harder for you to digest the proteins and carbs.

The Types of Foods

  • Whole meal bread/rolls
  • Potatoes
  • Yogurt
  • Brown rice
  • Whole meal pasta
  • Wholegrain cereals
  • Oatmeal

The Meal

The Dhal Curry may not look too appetizing, but trust me… it will sizzle your taste buds! But that’s not the best part about this Indian dish. We are in the game of building muscle, so it’s important that we eat a good pre-workout meal.

What makes this meal great?

The curry by itself contains potatoes and adding this to a dish of rice will make this curry complete. If you really want to put the icing on the cake (without the cake) then add chicken to your dish with yogurt as dessert.

As you can see, this entire meal contains a vast array of the big 3 (Protein/ carbs/ fat). You’re just doing it ‘Indian’ style 🙂

Here’s the low-down on how to prepare this dish for yourself.

Ingredients

  • sliced onion
  • 1 chopped tomato
  • 1 tsp garam masala
  • 1/2 cup moong dhal
  • 2 medium size potatoes
  • Salt to taste
  • A touch of turmeric powder
  • 3 tsp vegetable oil
  • 1 tsp mustard
  • 1 tsp cumin seeds

How to make the Dhal Curry

  • Boil the potatoes, peel and smash it.
  • Cook the moong dhal and blend it.
  • Set aside.
  • Add mustard in a skillet of hot oil.
  • Add cumin seeds
  • Add onion and tomato then stir and cook till the onions are golden.
  • Add boiled moong dhal and smashed potatoes followed by salt, turmeric powder and garam masala.
  • Fry for a minute.
  • Add some water and keep boiling for 3 minutes.

Enjoy!

Post Workout Meal

As you all may know, working out means you are burning off proteins and carbs. Leave your body in that state for too long and you can guarantee that workout would have been a waste of time. The best solution to that problem is to eat foods that are easy to digest. I’ve previously mentioned these foods as solutions.

Peanut butter and jam (jelly) sandwich

Glutamine supplement mix

But today we are going Indian

Introducing…

Pav Bhaaji

I actually stumbled upon this one on my travels, to India of course. The main thing that caught my eye with this meal (As a post workout meal) was that it was quick and easy to make, and the fact that it contains bread, potatoes and French beans. All of which should be enough to restore your glycogen stores. Oh yea, it’s tasty too!

You’ve seen how it looks. Here’s how you make it.

Ingredients

Bhaaji

  • Chopped Mixed Vegetables (Carrots, Potatoes, tomatoes, Green peas, French beans, Cauliflower, Lima beans etc.)
  • Cumin seeds – half tsp
  • Green chillies – 4 slit length wise
  • Garam Masala powder – half tsp
  • Dhaniya/Coriander seeds powder – 1 tsp
  • Chaat Masala (optional) – 2 pinches
  • Turmeric powder – 2 pinches
  • Pav Bhaaji Masala – 2 tbs
  • Butter – 4 tbs
  • Salt and Chilly powder – to taste
  • Cilantro/Coriander – for garnish

Pav

  • Pav’s/Bread Buns – 8 to 10
  • Butter – 2 tbs

How to Prepare

Bhaaji

Chop all mixed vegetables and either pressure cook them or boil in microwave for 10 minutes and mash them into a coarse mixture.

Heat a deep skillet and add 2 tbs of oil and 1 tbs butter. Add cumin seeds and slit green chillies. Add the mashed vegetables.

Add pav bhaaji, masala, garam masala, dhaniya powder, salt and chilly powder. Mix thoroughly. Add 2 cups of water. Mash vegetables while stirring. Cover with the lid and continue cooking for another 5 minutes/until the bhaaji turns into a brownish color.

Remove the lid. Add 1 more tbs of butter and continue cooking until the gravy thickens and reaches the desired consistency (approx 5-10 minutes).

Finish off by topping with cilantro.

Pav

  • Cut the pav’s/buns into halves.
  • Heat a pan and smear butter over it.
  • Roast the pav’s on one side until they turn golden brown.

That concludes your day in the life eating Indian!

I’ve tried and tested this whole day before and I’ll do it again some time soon. But if you want to add a little spice to your bodybuilding day, then carry this plan around with throughout your day on your iPhone, Ebook reader, netbook or whatever it is you use to consume information. If you know of any other great Indian pre-workout/ post workout meals, feel free to post them in the comments. We all love embracing other cultures, so do yourself a favour and mix that love of embracing into your bodybuilding workouts.

See you in the comments.


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Unique Functional Strength Exercises

May 13, 2010 by  
Filed under The Fitness Bug

It is true that you really don’t need to use free weights to build strength. REAL strength, also known as functional strength. Strength that you use throughout your every day activities.

  • Pulling
  • Pushing
  • Lifting objects

And over the years I have stumbled upon some great ways that you can build strength to help with all of that. You probably have too.

The first one we all know off is to start performing bodyweight exercises, which I have dedicated a whole book to as you all know (version 2.0 on the way soon folks)

But you can actually build strength in some very unique ways as I have mentioned.

Let me jog your brain already, to some scenarios that I know you ‘ancient’ readers will be very familiar with.

Driving With No Power Steering

As the years go on, technology will naturally improve, and it does. Better cars, better computers and so on. If you want to build some serious functional stength, take a visit to your old mans garage and take his old whip for a spin. The first thing you will notice is how hard it will be to steer the damn thing. It will be hard because new cars have made things easy and luxurious for us to drive in recent years, so hardship and driving has become a thing of the past. Drive that thing for and hour or so every other day and your shoulders, and forearms will get a super workout.

Thats is a bonus no doubt, but the real shocker here is realizing that people had no choice but to drive cars with no power steering way back then. So why did we have fat people 15-20 years ago I wonder? Who knows. All that matters now is that you’ll be jumping into these cars to build some real strength.

Vroom, Vroom!

The Sledgehammer Finger Walk (weights assisted)

I’ve talked about the importance of building grip strength before.
But one unique way of building grip strength, while at home or the gym, is by putting your fire fighter hat on and buying a sledgehammer.

If the person at the counter looks at you in a weird way while you purchase, just tell him/ her that you are using it to break into someone’s house. That will throw them off… because they were probably thinking along those lines anyway 😉

Now that you have your sledgehammer, let me introduce you to,

The Sledgehammer Finger Walk Exercise

This is a simple yet very effective exercise to help you increase your grip strength.

Instruction

  1. Hold the top of the sledgehammer out in front of you with both hands, using your fingers only
  2. Then crawl your fingers towards the bottom of the sledgehammer

What you are basically doing here is lifting the sledge hammer with your fingers.

You can also do this with one hand.

  1. Place your arm by your side so that your palm is facing backwards
  2. Hold the top of the sledgehammer while you are in that position
  3. Then crawl your hand all the way to the bottom in the same fashion.

Simple!

It might sound easy, but in true Stay-Fit Bug fashion… let’s take it to the next level!

Add resistance

Nothing innovative or trivial here. It’s the same thing we do with bodyweight exercises such pull ups and chin ups using a dipping belt. All we do is adapt that concept to the sledgehammer finger walk. Just know that this will challenge your grip strength when you do. When you do build supreme strength from this, just make sure you are careful when shaking peoples hands. I don’t want to be the one to blame for turning you into a home made incredible hulk.

Remember, functional strength is all about making the pushing and pulling of everyday objects around easier, and if you want to add some unique variation to your strength building endeavors, then you better get walking… with your fingers that is.

Sit-ups On A Friends Back

I’ve covered this one before, but I’ve recently been re-inspired by this exercise, as I persuaded someone to let me jump on their neck and start doing them.

If you read that article you will know that they can be extremely challenging… which is GREAT! It’s all in the game of training insane. But for me, the highlight comes with the fun factor that this exercise brings. It will test the might of both you and your friend, yes.

But it will also remind you of how fun it is to act like a clown (although safely on this occasion), and for those of you whose backs are still intact, it will assist with retaining your youth. We all know how busy and hectic life gets in adulthood, and it’s so very easy to grow old, stale and bitter as the years pass by. So do your self a favor and act a fool. Who cares if any ones watching. You’re the one building all the strength 🙂

I will soon introduce other effective unique exercises soon, just make sure you stay tuned into the Stay-Fit Bug channel.

See you in the comments.

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Video Interview with Natalie Minh – Learn How She Set Up Life As A Stranger In A New Country And How She Found Success As A Fitness Model In The Process.

May 12, 2010 by  
Filed under The Fitness Bug, Video Interviews

Natalie Minh may not be a female bodybuilder, but her drive and story on how she changed her body for the better is no different to those that are. Listen to how she structured her mindset to do just that, which eventually lead her on the path to becoming a fitness model.

Adapting to Change

She went from living a normal corporate life (like most of you) to then leading a new life in fitness and modeling, as a stranger in a new country and continent. And she done this  by using principles from my very own personal fitness mantra,

‘The only way to train, is to train insane! ‘

This is the mentality that I want you all to have in your goals towards living a great bodybuilding life style, and Natalies achievements to date is proof of what can be achieved once you do adopt the ‘train insane’ mindset. As you can see… It’s more then just about training!

Entrepreneurship

You all remember the article,

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Right?

Well, Natalie represents the message I tried to get across in that post, which listed the similarities between bodybuilders and entrepreneurs. Natalie has has shown that she has both. The entrepreneurial drive and bodybuilding drive.

Natalie may not be a bodybuilder, but the divisions that she trains in to compete require the same drive in order to change your body for the better. It’s a drive that both entrepreneurs and bodybuilders have and need in order to succeed or make a huge change in their lives, or whatever it is they set out to achieve.

Martial arts, Tennis and other sporting activities

Natalie has achieved in sports such as martial arts, tennis and swimming in her rise into the fitness world. Both of which are important if you are,

1) Too young to start lifting weights

2) Want to keep your fitness life fun and engaging

Natalie also reveals some of the best places where she has travelled to have fun with fitness on her globe trotting adventures.

The Full Program

Embed The Video:

<embed src=”http://blip.tv/play/AYHgi3kA” type=”application/x-shockwave-flash” width=”320″ height=”270″ allowscriptaccess=”always” allowfullscreen=”true”></embed>

About Natalie Minh

Natalie Minh is a fitness model and an internationally published photographer whose goal is to further her modeling activities in the fitness world by representing the fit, educated, ambitious woman niche who are positive role models for others.

Connect with Natalie

http://www.natalieminh.com
http://blog.natalieminh.com
http://www.myspace.com/motownnat
http://www.modelmayhem.com/motownnat
http://bodyspace.bodybuilding.com/Natali…
http://www.twitter.com/natalieminh
http://www.facebook.com/NATALIEMINH1
http://www.wathletic.com
http://www.facebook.com/natalieminh

The articles mentioned in this interview

How to increase your metabolism

The Only Way To Train Is To Train Insane

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

4 Top Destinations for Workout ‘FUN’

Now that i’m ripped, should i try modelling?

Got a question?

Got a question about the topics covered in this interview?

Then be sure to leave your thoughts in the comments.

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