Don’t Be A Spoon Fed Bodybuilder

I’m sure you’ve all heard of the saying

‘ To be fed with a silver spoon in your mouth’

Which basically means to be raised as a child without having struggled like the majority of kids do in this world.

So we can split the world into two types of individuals. That is ‘The spoon fed’ and ‘The hungry’

It’s pretty easy to tell the difference between the spoon fed and the hungry. From the way one speaks, acts and thinks in certain situations.

Example:

Weight Loss

Scenario

A person becomes extremely overweight after becoming filthy rich. They begin to have wild parties and start living a crazy lifestyle. And they simply go over board with all the lovely food the world has to offer. And now they look like this

Marshmallow man

They then decide it’s time to fix the situation for themselves and their families sake.

The Spoon Fed

A spoon fed person will probably start off by doing the ‘right’ thing

1. Get a gym membership
2. Set up a goal and workout routine
3. Lose weight over time

However, there will be a crital stage where things will become tough. At this stage a spoon fed person would give up and probably go the easy route and have liposuction.

The Hungry

Place a hungry person in the exact same scenario,

(Got rich, went a bit crazy, time to fix up)

And I would place a nice bet that they will stick it out for the long haul and lose that weight gradually. Besides, once that milestone achievement has been made they can show off, gloat and even find success from selling their story and teaching others how to do the same thing.

The hungry person would have probably adopted that hunger mentality from a young age too . And over time it just became a fixed asset of their persona through the journey to adulthood.

It’s Better To Give Than Receive

Receiving Too Much Makes You Weak! It takes away your hunger.

The hunger that is vital to have in order to plough through the ups and downs on your quest to build a better body.

Ok, I understand the concept, but what do you mean by ’spoon fed bodybuilder’?

Well If you take that concept and put it it in the context of a bodybuilder, a spoon fed bodybuilder is one that would naturally lack that killer drive required to take their body to the next level. The drive that most hungry bodybuilders would have.

It is that vital stage in the cycle of bodybuilding where you either stop and quit. Or plough through, when you are

- In the gym late at night, by yourself, struggling. While your friends are out having fun.

Or

- When you need to hit the gym for workout no.3 of the week. Yet you are exhausted after a longs day at work

This is where most spoon fed bodybuilders will stop.

Why?

Because unlike the hungry bodybuilder, they probably never have tasted that natural raw hunger before, and like I mentioned earlier, the hungry types would have had it installed in their being from their youth.

Ok, I’m like… Soooo spoilt. I don’t even know the meaning of the word hunger. Can I become like those hungry folks?

It is possible, but like I mentioned earlier, it is usually stapled into the mind set from an early age. However, circumstance can change that. That alone can drive you towards the hunger mind set that the hungry folks have developed over the years. Because you either eat or die, it’s as simple as that.

So to answer your question. No, you probably won’t be able to turn off the way your spoon fed brain works… Unless you are thrown into a situation by circumstance.

To Conclude

It’s really simple. If you are a spoon fed bodybuilder, you probably won’t follow through with much of the hard work required to build real strength and mass… the stayfitbug.com way. But if you are, success will be knocking on your door very soon if it hasn’t done already.

Which one are you?

See you in the comments

Chest Day Workout Routine

I’ve really been into the workouts this week ‘buggers, hence the reason I’ve been blasting you with routines of recent. But hey, I have to practice what I preach, I attract and talk about what I think of most, and that is working out, building those muscles and increasing those gains, with supreme intensity. But don’t worry, I have some special posts coming up soon, which I think you will enjoy. But today, here is a chest routine that I have been following for the past 2 weeks. It’s just an effective variation to work the chest. Again, just add it to your routine and try it when you feel fit.

One Arm Flat Bench Dumbbell Flyes

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Incline Dumbbell Flyes With A Twist

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Isometric Chest Squeezes

• Sets: 3
• Reps: 8-12
• Rest: 3 minute rest between each set

(Increase the weight after each set)

Give it a try.

See you in the comments

Test Your Might While Bodybuilding

I hope all of you muscle heads are staying true to the Stay-Fit Bug mantra and maintaining those muscle building results from your workouts. And if you are, you might just want to take a break from your workouts, and just like in the video above, you will need to ‘TEST YOUR MIGHT’.

Why?

Well, for the same reasons people conduct performance reviews in the work place.

Every few months it would be a good idea to test your strength gains to see where you have improved, where you are lacking and how you can fix that. After all… it’s all about progression… right?

There are many tests you can take, and I’ll go over most if not all of them at some point, but to begin with, I’ll start with Just Three.

Lower body, Upper body and Core strength tests

These are 3 key areas of your body that you will need to know for sure if you are improving or failing. Here are the basic tests for each.

• Lower Body -- One rep max squat
• Upper body -- One rep max bench press
• Core -- Sit ups test (Performing the most number of sit-ups you can in 30 seconds straight)

All of these are essential if you intend to build real strength in your workouts, and if you aren’t testing your strength, you could well be training blind. But fear not, I will soon provide you with a detailed post on how to perform these, along with some other vital strength tests. And now to portray my flying strength like Raiden from Mortal Kombat.

Yelllalalalalaloooouuu…

See you in the comments

Radiator Rippled Abs – Workout #1

I’ve been getting my abs back into shape again recently, and for those who have read the Unique Bodyweight Exercises Ebook. You will know that is one of my key focus points. It was once completely defined and is by no means in bad shape. But when people tell you that your body has changed… it probably has.

In order to hit all areas of a certain muscle group, you need to provide that muscle group with ’supreme’ variety. That is what you can do with the workout routine below. These exercise variations aren’t entirely common and they may or may not be new to you. Nevertheless, performing them in the order described will without a doubt, rip your core to shreds and assist with the transformation to radiator abs.

Alternate Heel Touchers

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Long Arm Crunches

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

Russian Twists (One variation to use with a medicine ball)

Sets: 3
Reps: 25
Rest: 3 minutes rest between each set

See you in the comments

P.S Build A 6 Pac: From Flab to Flat is coming soon. Click the image on the right if you wanted to be automatically updated.

Why You Need To Take Bodybuilding Supplements In 2010

And Beyond…

Now, here’s a quote that I have used endlessly on this site and around the web

‘Always keep a good diet when using bodybuilding supplements. No protein supplement can replace a bad diet. it will only fill the body full of nutrients that it may lack.’

For you long term readers, I’m going to answer the question that I know you are about to ask.

But Shaun, didn’t you tell us that it would be enough if we ate 5-7 meals a day for our bodybuilding workouts?

Yes, I did!

But the reality is, you probably won’t stick to that week in week out, without having a day where you don’t eat 5-7 meals. This is especially true in this current day and age where most of us live very busy lives. I know for a fact that I don’t stick to 6 meals a day, EVERYDAY. I never have been able to, without making it feel like a chore. So how do you solve the problem?

By Taking Supplements

I’ve talked about supplements before on this site and you will find some talk about them in every other article. What I do try to do is talk about the supplements that actually work best from my own experience. in turn, that recommendation will help you save time and money, from having to test evey single supplement out there, and we all know there are MANY.

Another reason for choosing the ‘right supplements’ is to do some good for the economy. Instead of buying ‘this’ supplement and ‘that’ supplement, every other week. Choose a supplement that meets all of your needs and then by it in bulk. That will help keep fuel costs and packaging costs down as a whole. And again, that will help save you money. I don’t mean to sound like an environmentalist, but it’s always good to have the worlds best interest at heart.

Supplements = Speed

In addition to providing your body full of nutrients that it may lack, supplements will also provide your muscles with speedy growth.

We all know that our muscles need to be fed and then re-fed in order to grow. But they need to be re-fed efficiently. Supplements provide the foundation of that process.

What Your Body Needs

I have talked about what you need to take, what exercises you need to do and how you can tweak them. But I never have really talked about what your body ‘needs’ as a whole, in terms of supplement in take.

The Basics

You need a meal replacement shake

You need a high quality multivitiman

You need some vitamin C

How much?

For a bodybuilding person like yourself, around 3000 milligrams daily. The key thing to do here is just to make sure that you are reaching that amount throughout the course of the day.

Then you need a protein supplement

Here… take your pick

10 Great Protein Shake Recipes For Your Weightlifting Workouts

Whey Protein is still one of the best to take for rebuilding your muscles after a workout. And yes, I am still a fan of that black and red coloured tub you see over on the right side of this page >>>

People may argue back and fourth

‘Your body needs supplements’

‘No… if you eat the right foods, your body does not need supplements’

And some may argue that they can be dangerous, which is true. But not if you,

1. Choose the right supplements
2. Follow manufacturers instructions

But the reality is, you will need to take supplements in some way or form if you are taking up bodybuilding. If you don’t, you may find that your result building efforts may just be a long hard slog. But hey, to each their own.

Do you, or do you not use bodybuilding supplements?

See you in the comments.

Introducing The Stayfitbug.com Unique Bodyweight Exercises Ebook

It’s been quite a few months now, but the unique bodyweight exercise e-book is finally here. This e-book was inspired by the post ‘unique bodyweight exercises, and it was then that I found out how popular bodyweight exercises are. I had also become aware of how much some of you love ‘tweaked exercises’. As we all know, once our muscles get used to a certain routine or exercise, muscle growth may come to a grinding halt. I have posted about various topics since then and a few ideas have come to mind. Ideas, which have now become the structure of this e-book

The E-book Consists Of:

• Common bodyweight exercises
• Advanced bodyweight exercises
• Unique bodyweight exercise
• Extra exercises for bodyweight workouts/ Build functional strength
• Injury prevention techniques

All of which take advantage of:

• Stayfitbug.com exercise tweaks
• Old school and Modern day fitness equipment (Exercise balls, Stability balls, medicine balls, Olympic rings, Iron Gym Xtreme and others)

Who Is This E-book For?

For the readers of stayfitbug.com!

But the e-book is designed in the style of ‘exercise progression’, and serves as a ‘progressive’ comprehensive guide of bodyweight exercises for individuals, regardless of what level of fitness they are currently at.

From beginners to absolute barbarians!

In true stayfitbug.com fashion. Every exercise, tweak or fact that you read in this e-book is described in a true and personal no B.S way!

What I Have Learnt About YOU! (Possibly non-stayfitbug.com readers too)

1. You like to workout from home (Not everyone is a fan of the gym, for varying reasons)
2. You don’t always have time for the gym and may sometimes lead a busy life style
3. You might not be able to afford/ or simply not willing to pay the high subscription cost of gym memberships
4. At least 80-90% of you love bodyweight exercises
5. You would wish to build a great body… but not necessarily monster sized muscle

Well… you will be able to achieve all of the above with bodyweight exercises. Especially the ones contained within this e-book!

All of the above statements have been the driving force behind the creation of this e-book. If you just read those statements and found that none of them fit your personal criteria, then LET ME KNOW and tell me what bothers you so that I can tick your boxes and make this book fit your criteria. However, if those above statements are correct then this book will….

1. Increase your current strength levels to a place that you would have thought unimaginable
2. Improve your functional strength
3. Prevent injury in your current and future workouts
4. Provide you with key fitness facts that are specific to bodyweight exercises
5. Provide you with a vast number of exercises that you can use in your routine to switch things up
6. Provide you with exercise tweaks that could help take your muscles to the next level
7. Show you how you can have FUN while building strength and muscle
8. Prepare you for the ‘Strength Progression Techniques/ Bodyweight Workout Routines (Read on to find out what this is)
9. Prepare your body to grow like a plant

Is This Book Any Different From Other Bodyweight Exercise E-books?

If you found none of the information so far to be any different to that which you have read elsewhere (Other than letting me know more about you) then the following information should change that.

Progression

An e-book that updates!

This e-book has been designed so that it is periodically updated and for all future updates to remain FREE.! The key reason for this is that just like stayfitbug.com, there will always be new and sometimes-innovative fitness products, workout routines and exercise tweaks that will be unleashed onto the market. Since that is the case, it only makes sense that your e-book is always providing ‘new’ value to you as you workout over the next few months or even years. New trends always arise and industry changes are inevitable, so ongoing regular updates simply make sense.

Besides, who wants to read ‘yesterdays’ newspaper over and over again? Especially in the game of building strength and muscle, where plateaus (Old news for our muscles) are our worst enemy.

What Will The Updates Include?

• New (But relevant) fitness equipment when reviewed or newly released.
• An update of current exercises, new exercises and exercise tweaks
• Changes based upon feedback

Another reason why I have chosen to make this an up-datable e-book, is that NO product/ e-book or piece of fitness equipment is perfect. Well perfect doesn’t exist, however; truly great and remarkable does… but rarely. In fact there are only a handful of great products out on the market, and not even this e-book will be that. But that’s exactly the point that will lead us to be different.

Yes… I said US!

This e-book is just the beginning of what we hope to be a great product… that YOU (the readers have made). Making it a product designed for you… by you. With my assistance of course

You don’t have to do any hard work. That’s my job, and that is why you are here on this site, especially if you have already subscribed to email updates.

You subscribed because you had or still have a problem, and something you read on this site has lead you to believe that you will find the solution here. And that’s what I intend to do. Find solutions to your problems, but with your feedback.

That’s is either through,

This Forum or This Survey (Or just from conversation with me in the comments)

Building the product this way is very similar to how you will build your strength and muscles in your workouts. Remember the plant video.

Greatness takes patience and as long as you keep having pain, I will always be there to listen and to respond by creating.

Strength Progression Methods and Workout Routines E-book

(Using the exercises in the Unique Bodyweight Exercises e-book. If you obtain this book within the next 3 days. Then you will get the strength progressions e-book for free)

Build A 6 Pac: From Flab To Fat Ebook

In addition to this I am also releasing this e-book on the 19th March for FREE HERE

Again… What did I learn about you?

1. You all love 6 Pac’s, whether you have successfully developed one or not!
2. You may find it hard to stay motivated

This e-book will do just what it says on the cover and provide….

1. Ideas to keep you motivated
2. Ideas to help you build a 6 Pac
3. Ideas to help you keep a 6 Pac
4. Foods that will assist in getting rid of that annoying layer of fat that I know you are struggling to shift!
5. How to make the whole process FUN
6. Will fully guide you through the process

The Short, No B.S Reason To Buy This E-book?

1. Detailed descriptions of how to perform the exercises
2. Unique exercises that will help take your strength to the next level
3. Stayfitbug.com Exercise Tweaks and facts not found on the site
4. Specific ways to help you prevent injury on this journey to build and take your strength to the next level.
5. Links Resources that will help you even further
6. Will prepare your mindset for the upcoming ‘Strength Progression Techniques/ Workout Routines’ e-book
7. Virtually no risks as you will be receiving FREE updates based on what YOU want
8. If you’ve been following this blog, then you will know… THERE ARE NO SHORTAGE OF INFORMATION UPDATES
9. You’ll get the next e-book for free (if you buy within the next 3 days)
10. The book was designed by Ryan Lund of Musclefire.com. I think the new books look pretty and hopefully you think that too.
11. And most important of all, will help improve your bodyweight workouts and routines!

The free updates have not yet been scheduled but they start from TODAY! Feedback stayfitbuggers… feedback!

Pricing: To keep the book affordable, I’m pricing it at just

$9.49

(This price is likely to change very shortly. However, the time and price is not the issue. The issue is to start improving your body sooner rather than later, with bodyweight exercises. In any case, snap it up while all the goodness is available. Making a start now will only make that summer body better!)

Buy the Unique Bodyweight Exercise Ebook Now

Payment Instruction

Send with Paypal. You can send it to shauntls (at) googlemail (dot) com, or click the button above

Note: You can still make online payments through paypal, even if you don’t have a paypal account!

After you have completed the checkout page, you will be granted to a thank-you page, where you will be presented with a unique download link(s) automatically. You will also receive a thank-you email with a link to reach the thank-you/download page. The file is in .pdf format

Become An Affiliate:

If you’re a blogger and you’re interested in becoming an affiliate, you can earn 50% of each sale of this e-book by selling it on your website or blog. It’s very easy and can be a nice source of side income for you.

Sign up here!

Table of contents

Common Bodyweight Exercises

• Lunges
• Push-ups
• Squats (no weights)
• Sit-ups
• Knee jumps
• Pull ups -- close grip/wide grip
• Chin ups
• Crunches
• Leg lifts
• Burpees
• Body blasters
• Dips

Advanced Bodyweight Exercises

• Decline Reverse crunches
• Exercise Ball Rollout
• Reverse crunches on stability ball
• Ab wheel rollout/ advanced version
• One legged squat
• Advanced bench dips
• Chin ups- pull-ups with dipping belt
• Dips with dipping belt
• Advanced press ups
• Hanging leg lifts/ Full hanging leg lifts
• Advanced push-ups
• Burpees advanced

Unique Bodyweight Exercises

• One-arm chin-ups
• Muscle ups (rings and bar)
• Flying human flag: Oblique Ab crunch (Vertical)
• Lateral Roll — The core buster

• Unique Bodyweight Exercise Extras From The Archives

• Exercise Variations

• Stayfitbug.com Tweaks, Tips And Bodyweight Exercise Facts

• Injury Prevention methods

• Recommended Equipment Comparison Table (For Bodyweight Exercises)

P.S I really didn’t want to blabber on too much. but I think it was important that I made my ideas clear about what I intend to do in the coming months. And If you are successful and ’stick’ to your routines using what is created here… you will smile. Like this

See you in the comments

Increase Your Grip Strength With The Eagle Claw

The Eagle Claw is actually a Chinese form of martial arts, but there is an old school creative way to build grip strength, just by mimicing the hand that you see in the image. It’s really simple, but very effective.

1. Find two large jars (Or just buy some)

2. Fill them up with a heavy substance (Sand, Wooden pellets, Coins)

3. Close the lids as tight as you can

4. Hold one in each hand

If you make the jars heavy enough you will struggle to hold your grip. It’s simple… start with a light weight, hold your grip until failure. When it becomes too easy, just increase the weight or find something heavier to put in the jars.

While you’re at it, have some fun with it. Have competitions with your gym buddies and see who can last the longest. That will give all the muscles in the gym something to scream about for sure.

If you want to really prove your He-man strength, then try and lift the damn thing. Good luck I say! But if you do manage to start ‘repping’ them out, at least your triceps will have something new to scream about.

See you in the comments.

Back to Basics Tricep Routine

I’m going back to basics today. I hope you are all working out and preparing those muscle for summer. Increase the intensity now! It will be too late to start looking your best once the summer months kick in. Any how, here is a triceps routine that I have on my draft planner. My planner won’t mean much to you as you’ll have your own goals. But this an advanced workout that you can throw into your routine when it’s time to hit the triceps or when you want to switch things up.

Seated Bent Over One Arm Dumbbell Triceps Extensions

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

Standing Dumbbell Triceps Extensions

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

Cable One Arm Tricep Extensions

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

BUGS BEST OF: February 2010

It’s been a while since I’ve done a bugs best of. The time where I rap up the most popular posts for the month. Well… like this classic song from Moloko I’m bringing it back, sing it back to me….

BUGS BEST OF: February 2010

Shock Body Exercise Variations

Shock Bodybuilding Preparation

The Most Important Bodybuilding Supplement… EVER!

The Only Exercise That Will Truly Test Your Strength

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

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Until next month… Bugs out!

Why You Need To Workout Like A Gymnast

If I ever want to aspire to be like any Olympian, then it would have to be a gymnast. Both male and female (Both are a delight to watch). Not only do these gals and guys look great, they also wield superior strength.

But guess what?

What Shaun?

These guys and gals only use bodyweight exercises to build strength… and mass!

Nah… I don’t believe you, why don’t I look like they do then?

Well, let me explain

They Add Resistance

Adding resistance is the only way that you can increase your strength when you workout. Your muscles will naturally contract against resistance, but with time they will get used to it and become stronger. At this point, you will need to increase the level of resistance. That is one reason why most people who train for muscle mass give bodyweight exercises the cold shoulder, because we are not robots, or super human and there is no way to increase resistance with our own body weight.

However, gymnasts use creativity to increase resistance when performing bodyweight exercises and being creative with bodyweight exercises is something that I have been doing for years.

One example of a creative resistance would be when they perform the leg lift exercise.

Instead of performing the exercise with your legs tucked in, perform the exercise with your legs ‘dead straight’. This will double the difficulty of performing a leg lift with just your bodyweight. All you had to do was use some leverage.

However, an optimum workout routine will utilize weightlifting exercises and creative bodyweight exercises. (Sometimes with assisted weights)

One key point about performing advanced bodyweight exercises is that performing these harder exercises will give you better results. This is because you will be aiming for maximum contraction rather than exercising until failure, and for most of the advanced exercises, it will be all the muscles of your whole body that will contract. As long as you keep maxing out the contractions, you will build superior strength, and size too.

You still haven’t told me why I don’t look like a gymnast?

Well… have you looked at a gymnast recently? Of course you have. They look great and possess raw strength. They have learned how to perfect ways to keep on increasing their strength using advanced exercises. And on Friday, you’ll get a full taster of some these in the ebook. These unique exercises are designed to challenge you beyond the conventional pull up or dip exercise, which will allow you to push your strength to the max.

Some Advanced Exercises To Look Forward To

1. Mixed Grip Chin Up
2. Straddle Planche

It’s not very likely that you will build a body like a gymnast just using creative bodyweight exercises with assisted weights (although possible). As gymnasts dedicate their whole time to their career, using many other techniques then just bodyweight exercises to build their bodies and are required to tick all of these boxes as a requirement.

• Passive flexibility
• Active flexibility
• Joint preparation
• Static strength
• Dynamic strength

And others.

This is why you will probably never look like a gymnast!

But the aim of this post is to show you that by incorporated the mindset and strength training progression of a gymnast, you too can take your strength training to the next level and show all of the overly bulky muscle heads in the gym what true strength is all about.

Remember, this is all about higher-level strength progression and building defined muscle mass.

In addition to all of this you will also improve your level of balance, coordination and agility and you may even turn into a mini version of these guys.

Tony Jaa

Jackie chan (Maybe older now, but I bet he still out performs those who are the same age as he was when he was in his prime)

If you really want to show off and look good while performing some of these exercises then take up some dance classes (read this post for some ideas).

Getting good at these dances will provide you with grace and flair, which will make you, stand out from the crowd when you move.

Grow Like A Plant

In order to even get to a level where you can perform the above exercises effectively, you will need to grow like a plant.

You will need to allow your body to go through the phase of steady growth, and once matured, go for the advanced bodyweight exercises. Once you do finally adopt superior strength and athletic ability, start to practice your one rep max on certain exercises. You will find that the level in which you have now increased your strength may have far surpassed the level of strength gains you was achieving in your weightlifting workouts. If that is the case, then lifting weights will now become a novelty for you. But both are just as important as the other, because you still probably won’t achieve the strength gains and mass of a gymnast, because you aren’t a gymnast. Incorporate both weightlifting and body-weight exercises into your routine, adopt the patience of a tortoise, the speed of a hare and like the plant in the video…. GROW!

For more detail on how to build up to the level to which you can perform these exercises, make sure you grab the e-book on Friday 12th March 2010

Here >>>

Or simply sign up now to automatically receive it via email.

See you in the comments.

Next Page »