The Truth about High Metabolism Types

April 12, 2014 by  
Filed under The Fitness Bug, The Food Bug

increase metabolism gain muscle and keep muscle

Now this is something i blogged about in a previous post. But i didn’t really go into specifics. I am one of these high metabolism types and for years people have wondered how i can eat a whole house full of food in a day, yet stay in near perfect shape. Some may turn around and say:

‘ Ah… face it, you probably don’t eat a lot really’

This could be true if i ate my main meals at one specific time of the day, but it is not so! I would usually eat non stop until midnight ( WARNING! Avoid the Midnight feast – i will talk about that in another post)

For most skinny, slim or average build guys, they are probably very active people with very active lives (myself included). So it may appear that they don’t eat much.

People may debate this fact, but i am talking from experience here and this is certainly the case! If you are the same and your metabolism is high i would i say that

YOU ARE TRULY BLESSED!

I dread the day that i may start to get fat from eating a whole house full of food, in quick succession! Why?

BECAUSE I LOVE FOOD!

Most people do. But for the majority who do eat house fulls in quick succession, they will put on weight and probably get fat. Metabolism usually slows with age to, so i am getting all my heavy eating years in there while it lasts. But fear not, for all you low metabolism types, i have your best interests at heart.

Stay tuned for the next post ‘ Ways to increase your metabolism’

No, No, No…you’re doing it all wrong!!

February 26, 2014 by  
Filed under The Fitness Bug

beginner workouts for doing Lunges

Ouch!!

When i started to go to the gym back in the 90’s as a teen, the first thing i thought was ‘ I’m 16 now… i know results take time, but in 2 years i’m gonna be huuuge!’. 10 years later and i am just a maintained size of what i achieved in the first 3 months since 16 years old. As i have previously mentioned, life and all the crazy things it throws at you just make it a certainty that it won’t be a straight forward path to building and maintaining a great physique. After a while that just becomes the norm and after a few years of training, there is only just one thing that really stops you from training. Injury from bad exercise technique.

The gym is a great place to meet and learn from like minded people for sure. But there are many who go to the gym solo, do there work out and believe they are executing there exercises correct 100% of the time. They may not be great communicators or good at asking others for help. Because of this  they tend to just keep going and going, then before they know it they start to get problems. (Prevention is better than detection folks)

Below are some videos of some effective exercises that are executed CORRECTLY!

The Best Exercise for LOWER BODY (Thighs and Butt): Frog Squats

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BSN Cellmass

November 16, 2013 by  
Filed under Supplements, The Fitness Bug

[amazon-product alink=”0000FF” bordercolor=”000000″ height=”240″ region=”us” tracking_id=”stayfbug-20″]B000JWHWCS[/amazon-product]

Through out this site have often stated my dislike for supplements and steroids as i believe you can achieve great results with what nature has to offer. But that same former body builder i told you about in this post (Forearms) is the one who introduced this to me.

At first i was very hesitant to even try it, but i have always lived by the rule ‘try anything once’, so i gave it a shot. I already knew what creatine does to the body, but i can say that trying this for a short while was great. I didn’t suffer any side effects that everyone usually goes on about and i think as long as you currently eat healthy and train regularly you’ll be just fine. There is no one great life changing product out there, not even this does that, but you will notice an increase in strength and muscle mass when you use it.

I guess this is good for all of those readers here that are like me and usually do not touch this stuff. If that is you, I’d try it once at least. And for any body building types reading this then you already know what to do. Have fun with it but be moderate,.

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Building Muscles for Tall Men vs Building Muscles for Short Men

September 23, 2009 by  
Filed under The Fitness Bug

short-man-tall-man-workout

Since growing to my adult height of 6’1 at age 16, I decided that it was time to hit the gym as my late high school years were coming to an end. Yes, it is true that I may have kept growing up until the age of 21, but I was happy with my height, yet I simply was not a fan of the skinny man look as an adult.

That was some years back now and from my experience of building muscle, I can conclude that it is definitely harder to gain muscle mass on a tall persons frame than it is for a short person.

Now don’t get me wrong, overtime time I have realised that both body types will build muscle at the same rate, it’s just that tall peoples muscles are distributed over a larger area. This means that taller people will need to work harder to grow their muscles to point where they look ‘HUGE’. But when they do get to that stage, they will definitely adopt the’ stand out from the crowd’ look.

This is what the shorter guys won’t get!

Shorter guys can build muscle faster for sure, because their muscles are distributed over a smaller area, but they will only get the small powerful look and once they reach a certain size, there won’t be much room to grow any further either because of their smaller frame. So although taller guys have a hard time gaining weight, with hard work there will always be room to grow.

Tall persons frame

= Larger bones

= More distance between joint and insertion point of muscle

= Better leverage

= Stronger

Taller persons frame

= Larger ROM (Range of Motion)

= What some argue… weaker!

Taller persons frame

= Larger frame

= More potential for weight gain in workouts

But Shaun… people are neither ‘just tall’ nor ‘just short’, there are many variations of body types!

You are right,

  • Long legs vs. short legs
  • Long arms vs. short arms
  • Long torso vs. short torso

And all kinds of combination’s

But you can discuss those variations of body types at the end of this post. For the purpose of this post lets just assume we are talking about,

Short – typical ectomorph

Tall – typical ectomporph

Lets now look at how both body types are affected with particular exercises to prove the fact that it is harder to build muscle mass when you are taller and that tall people are at a disadvantage.

Pull-ups

Pull-up

Pull-ups are one of the best strength gaining and muscle building exercises, and it gets even better when you add a dipping belt to the mix. Despite its greatness, the pull up is simply not a tall persons exercise and someone like myself has to work much harder to get those strength gains (Painful!).

The main issue is that a tall person would have a wider grip compared to a shorter person, and that is what makes it tough.

However, I did work hard, and I know for sure it took me a lot longer to get strength gains than my shorter framed friends. My only real personal advantage was that I didn’t weigh too much to begin with in those early days, so I was able to put out more reps than my heavier taller friends.

Bicep exercises (chin ups/ Curls)

preacher-curl-main_Full

If you are tall then it is very unlikely that you will have short arms, and I know from experience (again, painful!) that a tall person has a tough time building ‘stand out biceps’, even to the stage where they look developed. Taking them to the ‘HUGE’ level is a different matter altogether. (But it can be done). The key difference here is that a shorter person with naturally shorter arms can build big biceps in a fraction of the time that it will take for the tall person to get achieve the same results (damn these long limbs).

Bench Press

machinebenchpress

This is another short man exercise. For years I’ve met many people that were able to lift a lot more weight than I could on the bench press exercise and I just couldn’t figure out how that was so. I mean… I was and still am a pretty strong guy (In my view) and can lift some pretty serious weights. But every time it comes to bench press, it just takes more work.

Why?

  • Longer arms!
  • Wider grip!
  • More Range of Motion to perform a full rep!

Without a doubt, there are advantages and disadvantages to both body types. It may seem like I’m bashing the short guys for having it all, but hey, that’s my experience. The bottom line is that in general, shorter guys can do less and gain muscle mass much quicker than us tall guys. Whichever body type you are, just be sure to replace those exercises that feel awkward to perform with something else, and if a shorter/ taller guy out-performs you at a particular exercise, just mind your own business! Because if you try to challenge them you will get egg on your face, then you WILL be embarrassed.

Which exercises do you have difficulty performing?

What is your body type? Is it a variation of the above?

Tis the S-curve lifestyle… Which means you can continue any current activities you’re currently doing. Even ummm… ‘Crossfit’. Some of our best members were already taking in part in that. We do the best in everything we do. So… Make sure you choose the best shoes for crossfit training, if you’re into that.

Forever building muscles See you in the comments.

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Weights – Vinyl or Cast Iron Weights? The winner is…

September 21, 2009 by  
Filed under The Fitness Bug

It’s a new week people, and I thought I’d start off the week with a discussion that I had with a newbie gym goer over the weekend. Which weights should you buy for a home gym?

Vinyl plates or cast iron plates for your homegym weights routine?

Both have there pro’s and con’s, but lets look at each one to decide what will be best for you.

Vinyl weights

vinyl_weights

Just in case you don’t know what these are, they are concrete weights covered by a hard plastic material. If you are a newbie or just starting out with weight training, then this would be a good type of weights plate to start with. One very good reason to start with these beginner weights is so that you can practice on your form so that you can perform all weights exercises properly. That is actually a vital part of your training and where there is still much debate on what is the best way to lift weights. Read more about that here.

They are also the cheapest of the type of weights that you can buy, so if you are on a budget, then these could be great for you. Saying that, it would be good to have a short-term plan for using these weight plates. Why? Well… the problem with these concrete (sometimes sand) weights, is that over time they will break apart. You will inevitably be knocking, dropping and sometimes throwing these weights about every time you use them, and as the level of concrete decreases, so will the level of weight. So you’ll probably get a few years out of them before you will have to switch to…

Cast iron weights

Cast_Iron_Plates
If you are a bit more experienced with lifting weights and are dedicated to building a great home gym, then buying cast iron weights is the way to go. Once you own a set of cast iron weights, they’ll probably be with you for life. Unlike concrete weights, these will not break when they are bashed about and are extremely durable. This is one of the reasons that many gyms will use iron weights rather than concrete weights. But you must be careful with these weights, as dropping them on the floor, or even worse… on your foot, will cause some serious damage. So make sure you have had some experience with handling weights.

Another reason for buying these weights is that you can add more weight plates to a barbell/ dumbbell than concrete weights because they are smaller in size.

There has been some argument whether these weights feel heavier than concrete weights. Over time I can see why the iron weight would be heavier, but initially I think that iron weights are just denser, so they then seem heavier.

Go chrome

chrome-weights
If you really want to give your home gym view a polished look, you could always go for chrome weights. They’ll give you all of the same benefits of owning cast iron weights but are nicer to look at. But do note that these are more expensive and can be a b**** to clean.

To conclude

For most of you reading this, I would suggest buying cast iron weights and if you are a beginner, just take it slow when using them. Yes… vinyl weights will cost less, but they simply will not stand the test of time, and when the concrete breaks apart, that will make your weightlifting workouts efforts very inconsistent.

Do you own a set of home weights? Cast iron or Vinyl weight plates?

See you in the comments.

 

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Unique Bodyweight exercises (part 2)

September 18, 2009 by  
Filed under The Fitness Bug

After yesterdays post i am still quite enthusiastic to share some of the most unique bodyweight exercises that you can perform to build and maintain super strength . And supreme strength is the very thing that I am quite certain of that most gym buffs lack. But after reading this continuation of unique bodyweight exercises, a strength less gym buff you will be not!

I have talked about abs quite a lot over the weeks. Why? Well, it’s what everyone asks for and it was and still is one of the muscle groups that i am passionate about building. But this next exercise will be a true test of your strength as well as building up your abdominal muscles .

Flying human flag: Oblique ab crunch (Vertical)

  • Difficulty: 8 /10
  • Time to master: 6-8 months

As you can see, this exercise does look pretty insane, and it can take some time to master. The heavier you are the harder it will be to do. Before attempting this, I would advise that you get really good at performing chin ups and handstand exercises. Once you do that you should then have enough strength to attempt this exercise.

To perform this, you will need very good core strength. Start by keeping your knees tucked in close to reduce leverage. Each week you should gradually be able to hold the form for about one split second longer. When you do, you must begin to gradually extend just one leg outwards… and then so on.

When you do nail this exercise you can show off as much as you like, and best of all, you will have super strength.

Now… you may have been able to master pull ups. You may have been able to master the dips exercise. You might have even mastered doing them with a dipping belt. But could you imagine performing both exercises in one whole movement? Well… if you are up for the challenge then such an exercise does exist. It is called the

Muscle up

  • Difficulty: 10/10
  • Time to master:10-12 months

What is a muscle up? It is a pull up exercise followed immediately by a dips exercise. In general you will need rings to perform this (like in gymnastics), but you can use a chin up bar. However, using a chin up bar will make the exercise harder to perform.

This exercise is truly a sacred hidden gem for sure. You may possibly have heard of them before, but i bet you don’t hear about many people performing them. The guy in the video is simply a beast! He makes this exercise look really easy to do. But i can assure you… this exercise is tough and you will need brute Tarzan strength to perform it.

Requirements

Perform

  • 15 pull ups
  • 15 dips

One arm chin up

one-arm-chin-upone-arm-chin-2

  • Difficulty : 10 / 10
  • Time to master: 6 months to several years!

This is actually one of my favorite exercises. It’s not the fact that it will increase my muscle mass or strength, it’s just that i was always really bad at trying to do these exercises, and to progress and be able to do them fluently is quite a good feeling.

But enough about me. Once you have mastered ordinary chin ups, this exercise is the one that will truly challenge your strength. If you do manage to master it, it will prove that you are one of very few who possess this raw human strength and you can be proud to wear that trophy too.

After seeing part’s one and two of unique bodyweight exercises, it is quite possible that you are lost on how to actually perform each one. Because of that, i will be posting an in depth guide over the next few days on how to actually perform them in the correct way, the do’ s and don’ts and how to really prepare for them. So stay tuned.

See you in the comments.

The unique bodyweight exercises ebook

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Unique bodyweight exercises

September 17, 2009 by  
Filed under The Fitness Bug

bodyweight exercises

As of this month, it has been reported that we are now climbing our way out of the recession. But for many that doesn’t mean s***, and many people are still broke and struggling. If you fall into that category, you might have made cut backs on spending, and going to the gym may have been one of the things you cut back on, which is a worry as everyone from me to Aviva (check ’em out at http://www.aviva.co.uk/) are telling you the best way to be is to stay in shape. If so then it is your lucky day, as today I will be describing some unique bodyweight exercises that will allow you to maintain that sweet body that you have built up.

Advanced bench dips

bench dips

  • Difficulty: 4/ 10
  • Time to master: 2-3 weeks

Although this exercise isn’t too demanding on the triceps, it is still demanding enough that you will need to have a decent amount of current tricep strength to perform it.

Instruction

  • Find a bench and a wall
  • Place your hands on the bench, shoulder width apart and push your feet against the wall so that your legs are straight and roughly in line with the bench.
  • Put your feet against the wall, lift your arms up straight and lower yourself down until your elbows are at a 90-degree angle.
  • Hold this position for a second or two, and then back to the starting position.
  • Repeat

What makes this exercise unique is that instead of having your feet placed on the ground, they are up against the wall. Having your feet up against the wall means that your triceps will have to lift more weight. If you want to get creative then you can always place some weight plates onto your lap.

Full hanging leg raise

  • Difficulty: 6/ 10
  • Time to master: 2-3 months

Now normal leg raises can be a bit of a challenge for sure, you,

  • Grab a pull up bar.
  • Raise both legs together up to a 90-degree angle.
  • Lower your legs and repeat.

But now that you have no money to go to the gym, you have to up the ante a little.

Introducing the full hanging leg raise!

hanging-leg-rasie
The difference with this exercise is that instead of lifting your legs to a 90-degree angle, you must now lift them all the way up to the bar until your feet touch the bar. This will be a challenge yes, but once mastered, it will give you an increase in strength, flexibility and control over your body, along with perfecting those lower abs.

If you find that you are not able to get your feet all the way up, take your time and build up to that progression until you do reach the bar.

The Ab wheel roll out

  • Difficulty: 9/10
  • Time to master: 3- 6 months

This exercise is very similar to the exercise ball roll out exercise from yesterdays post. Again, it might look pretty simple to perform, but once you reach those last few reps, the burn really does catch you by surprise. Now the normal ab wheel roll out looks like this,

ab-wheel-rollout

  • Begin by kneeling on the floor, and hold both sides of the wheel.
  • Roll the wheel forward, and lower your body as far as you can without arching your back.
  • Use your abs to pull yourself back to the starting position.

The unique version looks like this,

ab-rolloutab-rollout

The difference now is that only your feet and hands are on the floor. The real burn here is when you return from the extended position. That is where you will suffer, but master this exercise and you will see improvements in your strength on all parts of your body.

One legged squat

one-leg-squat

  • Difficulty: 6/10
  • Time to master: 2-3 months

Now we can test if all of that squatting with weights in the gym has or has not improved your functional strength. This is the best leg exercise that you can do with your body weight. Some may even go, as far as to say that it is the best leg exercise of the lot! But here’s how you do it,

  • Stand straight.
  • Hold one leg out in front of you.
  • Hold both arms out straight in front of you.
  • Lower your self down on one leg.
  • As you reach the ground, tense your butt and stomach muscles.
  • Hold the position briefly.
  • Rise back up and repeat.

This exercise is all about balance, but once you master this one, you will build real true strength for sure.

I am without a doubt a bodyweight exercise enthusiast, but that is also a good thing for those of you reading this. Why? Because I don’t want you to end up being the ‘king’ of the gym who can’t manage to do a single pull up. That is no real king in my eyes.

These bodyweight exercises will help you build real strength, and better yet, you will be building muscle and strength on the cheap in the space of your own home. So follow these exercises through and you will succeed in your strength gaining efforts.

See you in the comments.

You can now grab the Unique Bodyweight Exercises Ebook here.

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Muscle Growth Has Stopped! I Want My Pump Back! What to do?

September 11, 2009 by  
Filed under The Fitness Bug

Without a doubt, this is possibly the most frustrating thing that will happen to all of us muscle heads.

  1. The first few months of working out = explosive growth
  2. The next few months after that = maintenance
  3. Then… muscle growth comes to a halt

This has happened to me a few times, and when I look in the mirror, it simply makes me want to cry :'( . Sometimes it may even be worse and muscles might even shrink. The worse thing about this is that I have seen guys who’ve trained three days a week and never noticed that they’ve had five months of no progress whatsoever!

But not to worry, you are on stayfitbug.com and when you are, you can expect to find a solution to your problem. The main problem here is that you would have overworked your muscles for this to have happened, but here’s what you can do to fix it.

Alternate exercises

I’ve talked about this endlessly throughout various previous posts. Over working any muscle group will actually make them sore, and can cause them to shrink. But the good thing about this plateau that you hit is that it will be short lived, and the slowdown in progress will likely show up in one or two exercises out of an entire workout, giving you time to act. The key thing here is to make adjustments in your training before full-blown stagnation sets in.

Doing to many standing tricep pull downs? Switch it up and focus on bench dips. An even better thing to do may be to leave that muscle group alone for a few days.

Take time off

When you are ‘In the zone’ when working out, this may seem like a painful thing to do, and your reaction would be something like,

‘WHAT! Stop working out? I’m going to shrink dammit’.

Yes you will shrink… if you carry on working out that is. By simply not lifting weights for a few weeks, you allow your body to fully recover… and add new muscle growth that you’ve already stimulated, so you can return to the gym and resume training effectively.

72 hour breaks instead of 48-hour breaks

When you first begin to workout, you will probably be working out 3-4 times a week, and right fully so, as you will be in the early stages of building up muscle mass. But as you begin to grow and become stronger, your workouts will need to be spaced further apart. This is essential for further muscle growth to occur and it will prevent you from falling into the same trap again.

Do heavy leg training

By far, the best exercise you can do to increase your body’s anabolic activity is heavy leg presses. Surprised I didn’t say squats? Squats are a great all-around exercise but they are limited by how much weight you can comfortably support on your shoulders. Many people I work with do 3,000-pound leg presses. Accounting for the 45-degree angle of most leg presses, that’s equivalent to a 2,100-pound squat, something that not many people do!

The legs contain the largest muscles in the human body and when those muscles are forced to operate at the limits of their capacity, the systemic anabolic effect spills into every muscle group in the body. And now to surprise you

Heavy leg training gives you bigger arms!

Might seem strange, but is very true.

The next time you hit a plateau and your muscles stop growing, follow these tips and you will be back on track to putting on those much wanted gains.

See you in the comments

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Scrawny to Brawny- The Complete Guide to Building Muscle the Natural Way

September 11, 2009 by  
Filed under Books

The Complete Guide to Building Muscle the Natural Way (Paperback)

 

Since starting this site i have talked quite a bit about going from ectomorph to a daddy mammoth. If my advice to you so far hasn’t been enough, then this is a gem you can stash away and retrieve when ever you don’t have an encouraging voice to turn to. I’m not much of a book reader myself, but this one held my attention as i was reading excerpts from a friends copy, so i got my own and started to read it from the beginning.
My number one problem with the book… is the meal plans outlined get a bit vague when it comes to your own caloric needs. Plus, the author constantly pushes his website in the book.

The other issue I have with the book, is lack of organization. He uses terms like “the above table”….when the table is on another page. There is a lot of flipping around in the book too. Grrrr!

I like the style of writing this author has. It’s comical while still keeping to the point. It is very “Men’s health” like in style.

Other than those small issues, Scrawny to Brawny isn’t just a book… as i said, it is a book you can turn to when ever that encouraging voice isn’t present.

If what i have outlined above relates to you and if you still love the ‘physical’ book, give it a shot.

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Progryp 100% Leather dipping belt

September 11, 2009 by  
Filed under Gym Equiment

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

A Durable And Comfortable Way To Increase The Safety Of Each Lift!






I can’t actually believe i have left it so late to share my favorite toy with you all. For those who don’t know what this is, a dipping belt is something you wear to add extra weight to your body while doing bodyweight exercises such as chin ups and pull ups (see ‘ How to build lats (wings) like these‘ ). This is what you need to have when certain exercises become very easy, which means you have gained strength and have gotten used to lifting your own body weight. exercises such as

  • Chin ups
  • Pull ups
  • Dips

The reason I recommend the leather one is because it is more durable than material belts (lasts longer). if this product looks alien to you it could be becasue you don’t see many guys doing chin ups/ pull ups in the gym. If that is so, i can tell you this…. they do not know the secret to build functional raw strength! But if you have seen people using this and you have wondered what it is… now you know! For more understanding on how it works,

And again, read that post to get an idea of how i used it.

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