Christina Adler Video Interview with

December 1, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how an attorney COMPLETELY transformed her body in just 2.5 years and turned figure competitor all from an idea suggested by one of her two baby daughters.

Today’s guest is someone who I now refer to as the fiery figure competitor. There are a couple of reasons why… just watch the interview below to see why that is.

She is also someone who nearly didn’t make it into the interviews section of the site. She would have ended up in Stay-Fit Bug progress stories, but I guess you could say she’s a progress to transformation to figure competitor success story. And is living proof that hard work really does pay off.

Watch the interview to learn how she is switching careers and the mindset that she has created to help her do that with frightening ease!

Christina Before and After

The Full Program

About Christina

Christina is a figure competitor (Attorney turned figure nut), a mother of two and someone who I’m sure will set the fitness world on fire… literally.

(Click the images to enlarge)

Before and After (For some final inspiration)

Connect with Christina

Bodyspace page

The articles mentioned in this interview

Find Hardgainer Bodybuilding Success with: Tweak and Repeat

It’s Good To Tweak….

Nutrition First, Supplementation After…

Gym Partner Or No Gym Partner?

Related interviews

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With

Miryah Jade Scott Video Interview with

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With

Got a question?

Got a question about the topics covered in this interview?

Do you want to leave any feedback?

Then be sure to leave your thoughts in the comments.

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Miryah Jade Scott Video Interview with

September 13, 2010 by  
Filed under The Fitness Bug, Video Interviews

Learn how she went from NOTHING to conquering the fitness world in her rookie year.

We all want to develop the ultimate body… right? Of course we do. And the benefits that come along with that are much more than just ‘looking’ good!

And that’s exactly what has happened in Miryah’s case. You see, like many of you, Miryah was living a life as a young corporate world professional and indulging freely. Especially on Friday evenings… living life (nothing wrong with that). In fact, she still lives the corporate lifestyle (Yes… she is super multi-tasking!)

But then one day, she looked in the mirror and realized that she had put on a few pounds, and this definitely was not the person she wanted to be. Especially being a person that had quite an active background in fitness in previous years.

So she decided that things had to change. But little did she know, how much that one change in building a better body and lifestyle would improve her life beyond her wildest dreams.

  • Competing in fitness contests
  • Appearing on multiple magazine covers
  • Sponsorships

and more

Watch the video for the full low down

The Full Program

About Miryah Jade Scott

Mirah is a Fitness competitor, writer, EAS sponsored athlete who has also been featured on the front cover of magazines such as Inside fitness, status fitness and others

Rookie year achievements

WBFF Dive Fitness Pro World Champion 2009

(Click the images to enlarge)

Connect with Miryah

Miryah’s Facebook Page

Miryah’s Physique






Miryah the Fitness Competitor

Miryah The Sponsored Athlete

Miryah and Fitness Fun

The articles mentioned in this interview

The Only Way To Train Is To Train Insane

Stay Ripped By Building Mature Muscle

Why You Are ‘Ripped’ And Why Your ‘Friends’ Are Not (Negative B*****ds)

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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The Top 8 Reasons Why You’re Scrawny And The Other Dude Is Not!

July 9, 2010 by  
Filed under The Fitness Bug

Warning… This post may cause extreme motivation!

A lot of what you are about to read might not exactly be news to you, and most of it might even be familiar territory. However, even iconic pro competitors need a good reminder and smack upside the head to keep them on track at times, and that’s exactly what this is.

Either way, building muscle can be is as simple as ABC/123. But if you are still failing to get ripped, even after all the advice you’ve consumed from being on this site, then it is most likely going to be because of one of the reasons listed here.

Take notes or bookmark… it’s a long one!

#1  You’re Over Training Your Muscles

I know it’s good to watch your muscles pump away while you are in the gym. Veins are busting out and your muscles will look ‘ready’. However, this won’t last long and they will deflate shortly after that. So don’t get too happy.

Muscles grow during non gym activity, not when you’re pumping the hell out of them.

It may seem like a no-brainer, but some people simply forget that and end up training every single day.

That doesn’t necessarily have to be a bad thing. But 5 day routines will only work if they are properly planned.

Example workout


  1. Monday – Weightlifting/ Lower body
  2. Tuesday – Cardio (Low intensity)
  3. Wednesday – Weightlifting/ Upperbody
  4. Thursday – Cardio (Low intensity)
  5. Friday – Weightlifting routine / Lowerbody


You could call this the A, B, A workout if you wish, with Day 1 being workout A and Day 3 being workout B. You can alternate this routine in the 2nd week if you wish. Instead of doing A, B, A just do B, A, B. All this is in aid of keeping your muscles ready and surprised for something new

If you aren’t training as described above, there’s a good chance that you are probably over training your muscles by performing exercises that overlap and work the same muscle groups. If so… do the above and fix it!

#2  You’re Not Focusing On Your Weaknesses


You build huge shoulders/ arms with ease, yet have scrawny legs… and keep on neglecting them. :s

Why, why, whyyyyy?

Especially you daddy long legged bodybuilders (Looks at Shaun Sinclair s body type)

Did you know, that building strong and powerful legs will actually complement your upper body, making you appear larger in size… and more proportioned?

Of course you knew that.

So why do you keep on focusing on what you’ve already achieved. Move the hell on. Put some meat on those chicken legs. Give the man eating piranha fish something to chew on already!

You’ve already mastered your strengths (A good start). Now focus on the areas where you are the weakest. Do that and your body will improve!

#3  You’re Doing Too Much Cardio

It was on page 7 in the ebook, ‘Build a 6 pac: from flab to flat‘ where I showed you how to structure your workouts based on your body type and goals. If you haven’t read that already, go get the ebook. It’s FREE.

Anyhow… the conclusion for hardgainers is that you need to focus less on cardio in the early stages of building muscle. Focusing too much on cardio really will hamper your muscle building efforts because building muscle is hard enough as it is for hardgainers. Why make it harder for yourself by shredding calories needed to build that muscle?

Cut Back On Your Cardio

By how much?

I’d say one day a week consisting of low intensity workouts (Jogging/ Slow cycling)


The rule

  • High intensity short cardio workouts = Fat loss
  • Moderate intensity long cardio workouts = Building lean muscle (Increases metabolism)

Having Too Much Fun Partying?

This could potentially be another reason why you aren’t building any muscle. We all like to party and dance the night away, and I highly recommend that you should (Come and party with me one day… I’m an animal!). But too much cardio activity (even though fun) will put a strain on your ability too build muscle.


1) Alcohol (Causes dehydration)

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 after a few weeks of drinking on the binge, you feel a lot thirstier after working out.

This will lead to days lost to workout due to a hangover.

2) Often ends up in sexual activity

  • Less food consumed (Too much time in bed) and even more calories burned.

Now, partying is one of the core things you need to be doing to enjoy the lifestyle, the way that know you should. And it doesn’t necessarily need to consist of all of the above (although it is often the case). But the amount of partying you do needs to be kept under control, because it makes you lose focus, can age you and worst of all prevent you from building muscle mass.


#4  Too Much Sex

This could be a key reason to why you are lacking in the muscle growth department. However, the thought of having less sex to maintain muscle masswhen a man is in a healthy sexual relationship is near impossible to carry out.

Now, I’m not suggesting that you decrease your sexual activity to main muscle mass. No, no, no!

In fact I would encourage more sex. And here’s why…



Testosterone is one of the biggest muscle building hormones out there. It is partially responsible for allowing muscles to gain so much more weight than females do.

Testosterone is also one of the main sex hormones as well, meaning that when you are physically turned on, your testosterone levels will be higher.

Therefore, having an active sex life can actually enhance the testosterone release in the body and work with your workouts to help you gain more muscle mass.


What you must not do

Have sex right before a workout



Because testosterone release tends to drop after sex, therefore having sex right before a workout isn’t the best idea. If you are, then stop and fix it!

#5  You’re Not Eating Right

The rule

To increase body mass you need to consume more calories than you use.

Fail to do that and you wont grow. Simple.


You maybe eating well. But the food you are eating may not contain enough nutrients to feed your body of what’s required to build muscle.

If so you may have to take supplements to fill your body of those extra needed nutrients, depending on your diet.


Your meals

  • 80% should consist of REAL Food (At least)
  • 20% supplements

(Read this post for the types of foods and when to eat them)

The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan

(Read these posts for specific foods and meals)

Stay-Fit Bug | Killer Foods for Fitness (part 1)

How To Build Muscle Mass With A High Metabolism?


You need to eat food, yes! But you also need to enjoy it. You need to enjoy the journey, because one day you will look back on all of this and you really will be an unhappy and miserable bunny if the memories are of you acting like a processed computer the whole time. Have fun with it!


Which supplements do you ‘need’?

I’ve ‘tried’ a few in my time, just to see what the fuss is about. But in terms of what you actually ‘need’, it’s as follows…

Whey Protein (Protein intake boost – ON Whey Protein

Glutamine (Scivation Xtend)

Helps with muscle recovery

Multivitamin (Animal Pak)

Fish Oil (Helps get rid of muscle soreness – Optimum Fish Oil)

There are some others that do work great, which I have listed on the bodybuilding resources page. But in general, these are the ones you ‘need’

#6 The Other Dude Honors His Game (Like his balls and his word)

The underlying reason why the other dude has monster sized muscle and you don’t is because he has been working his ass off and training insane!

I really would like to give you a personal demonstration of this, but I currently am not in a position to do this as of this post (Not the way I’d like to… COMING SOON!)

That is…

  • Intense reps/ sets
  • Short rest periods
  • 35 minute workouts

Consistently over a period of time… to keep it simple.

Muscles will speak out loud and grow only when you force them to explode.

The reason why you are puny and he is not, is because he is disciplined, persistent, focused and understands the meaning of sacrifice.

If you follow this through you will be puny and pathetic no longer.

Are you pumped yet?

What was that?

… No?

Well, I can’t provide you with any video from yours truly ‘today’, but I’ll let my favorite fictional friend help you out.

Kratos of God of war 3

Workout like a barbarian!

As you can see, the guy is intense. He might not be real, but I don’t think he needs to be. Take his aggression and intensity into the gym and you will happily say bye-bye to the puny YOU!

#7  You’re Just A Lazy B*****d!

If so, then let me do the honours of exposing your traits.

  • You instigate mindless conversations in the gym (You don’t actually workout while you are there. Dumb socialite)
  • You go into things half hearted. Not just in the gym, but in everything you put your mind to.
  • You have a whole lot of mouth, but show no action (You could be a politician). You start your workout session and then give up when the going gets tough. And no, you are not tough. Because you don’t get going (Even your lady says so XD).

You’ll eventually get exposed!

There are probably more traits for you lazy b*****ds, but I’ve made my point. You are still puny because you are full of sh*t! You want, but don’t want to do what’s required to ‘get’.

You lazy f****rs have no right to complain about looking like a skinny rat.

This may well be the reason why the other dude has monster muscle and you don’t!

Fix it!


#8  You Smoke Too Much Weed (AKA Marijuana)

Now you can agree to disagree with what you’re about to read, but first read my disclaimer.


I have not personally smoked marijuana. The views expressed here are from those who have had first hand experience smoking marijuana and some of which, blame the inhaling of weed for there lack of muscle building results.

Quotes from the experienced


I workout, smoke marijuana and I feel great!


Before a workout – Helps me to keep better form and concentrate on specific muscles more effectively.

After a work – I get a epinephrine high from the workout plus the high from the marijuana smoke, which leads to an overall better performance.

– Running or biking after smoking marijuana allows me to keep up excellent rhythm and push myself harder than usual.


I can’t workout and smoke marijuana. It makes me feel awful!

– I wouldn’t recommend smoking while, before, or after working out, as I’ve done that twice and thrown up both times. It really is not a pleasant experience.

– If I smoke before I work out I get really lazy and cannot get motivated. Besides, smoking marijuana produces oestrogen and by having that in your system you cannot get that solid muscle feel from a workout that the non-smokers get.

I’m no expert on legal/ illegal substances, but like alcohol, it seems that weed affects different people in different ways. And smoking weed might just be the reason why you are struggling to build muscle as a skinny guy.

There probably are many other reasons to why you might be struggling to build muscle as a skinny guy. But I bet you the reasons will probably come back to one of the points listed above.

Hopefully you took notes like I told you too, or just bookmarked the page, because you will need to be reminded of these points every time you find yourself struggling to build muscle.

The Simple Version

Eat well

Train insane


(Man… I could have saved myself a whole load of typing! Never mind, you humans like to complicate things, so I gave you long complicated version instead ;))

See you in the comments.

Build it… > Wear it right…

Team-curvish @borntough

Team-curvish @borntough

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Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With

July 7, 2010 by  
Filed under The Fitness Bug, Video Interviews

Motivation, inspiration and…


That’s what the goal of this interview is all about, and you will learn how from fitness model (And champion) Natalia Muntean. Who also happens to be…

  • A published fashion, fitness and nutrition writer
  • A spokes model
  • A Nutrition and beauty consultant
  • An Entrepreneur (In her own right)
  • A fan of dance (Latin) and martial arts. Both of which are great ways to become disciplined and have fitness fun, outside of the gym.

And who goes by the code name of ‘Glute Master’.

Pictures not only speak 1000 words. They also pop out of the screen and tell the damn truth. But you don’t need me to tell you that.

Nevertheless, Natalia really has mastered the art of carving out super glutes on the human body, which just happens to be the 2nd most sought out body part after the 6 pac.

You all remember this post,

The Art of Building a Bigger Butt


Well even if you don’t, you can clearly see the universal interest in wanting to own a superb looking butt. And that’s why I got a butt building pro over to the site to show you just how you can do the same.

The Full Program

Embed the video:

<embed src=”” type=”application/x-shockwave-flash” width=”640″ height=”510″ allowscriptaccess=”always” allowfullscreen=”true”></embed>

About Natalia Muntean

(Click to enlarge)

Natalia is a successful fitness model and spokes model, as well, published fitness, nutrition and fashion writer.


  • Ms. Bikini Universe Overall Champion 2009
  • WBFF Fitness Model World Champion 2009
  • Ms. Bikini Florida 2008

Connect with Natalia

The articles mentioned in this interview

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Don’t Follow The Leader At The Gym

Related interviews

Sara Solomon Video Interview With

Miryah Jade Scott Video Interview with

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With

Last Words

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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You Need To Lose Fat First To Build Muscle!

July 5, 2010 by  
Filed under Books, Stay-Fit Bug Shop, The Fitness Bug

I have been having a lot of conversations with many of you around the Stay-Fit Bug community in recent weeks and I have found out some cool things for sure.

I have been told that…

#1 The site is very usable, organized and information is easy to find ( Yet I’m still planning to keep on improving it).

#2 The information is easy to understand and not too technical (Especially for noobs a/k/a newbies – A readers words, not mine).

#3 The site kicks their ass (Good, it’s supposed to! Train insane anyone?).

#4 That many of you have annoying layers of fat around your body that you can’t seem to shift and is hampering your efforts to build that million dollar image.

Million Dollar Body Male/ Female

I’ve been told that quite often, fitness articles are too technical and have been written by a complete bofin (Nerd that doesn’t understand real people). So I’m happy that Stay-Fit Bugs ‘day one’ goal has come across well since inception.

That is…

No B.S in your face information that makes sense to everyday people.

Another thing I found is that many of you don’t have a high metabolism and that losing that extra layer of fat around your waist, lower abs, chest or thighs is a common goal for many of you, even though you aren’t fat per se. You just want the complete million dollar look (As pictured above), and so you should.

Now, if you are reading then there is a good chance that you may have read the Build A 6 Pac: From Flab To Flat ebook which contained the information that shows you what you need to do if your goal is to lose fat or to build muscle, regardless of your body type ( Turn to page 7). But you can’t do both at the same time.


Because what you are actually asking your body to do is break down fat and build muscle at the same time, which just confuses the hell out of it. You see, to lose fat you need to restrict your calories or expend more than needed for you to stay at your current weight, but that also means there are no calories for your body to use to build muscle. So no go. It’s do one or the other.

Note: The key here NOT to lose so much weight that causes you to fail at building lean muscle.

The goal here is fat loss and all of you facing the above scenario will obviously be at different stages in your progression. The ebook may have given you some key pointers, such as the ’12 great foods for abs’ , the exercises involved with that and how to go about structuring your workouts based on your body type. But I think you may need a more comprehensive guide than that to reach your ultimate goal. Or at least a guide you can refer to against what you’re currently doing. That’s why I’m introducing you to Justin Goff & Vic Magary’s (from 31 Day Fat Loss Cure.

===> Click Here!

After reading this guide, it simply made sense to pass this information on to you, especially after the recent things I have found out about you.

Now, you WILL get the body that you desire, because you are a bonafide Stayfitbugger! And you know what it means to train insane! But if you are still struggling, even after the things I have taught you, then you need to check out the 31 Day Fat Loss Cure.

===> Click Here!

Once you do succeed, make sure you jump back on the Stay-Fit Bug train to ‘build muscle’, because that is where the real fun begins… right?

Of course it is!

See you in the comments.

P.S Ways to have workout fun is coming this week, so keep your eyes peel.

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If You Believe It, Follow And Read It, You Deserve It! The Bodybuilding Lifestyle

June 30, 2010 by  
Filed under Books, Stay-Fit Bug Shop, The Fitness Bug

I’ve been having quite a lot of personal interactions with a lot of you recently and it has come to my attention that many of you wish to do great things with your lives and ‘become somebody’.

Not to just build a great body and look like a million dollars.

But to build a great body, look like a million dollars and make a million dollars!

And my answer to that…

If you believe it, follow and read it, you deserve it! The bodybuilding lifestyle

I guess that solidifies the points I made in this post,

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

And now I’m going to give you a kick start that will set you on that path.

#1 Building A Great Body

We already know that building a great body will make you look like a million dollars and there is definitely no shortage of information on how to do that on Stay-Fit Bug. But you already knew that I’m sure 😉

However, looking great is just one bonus of the lifestyle. There are so many more benefits than just looking great in order to attract some ass from the opposite sex…

1.  People will perceive and respond to you like you are worth a million dollars.

That will sometimes attract those that are already adopting the million dollar mindset – Successful people ( I didn’t say rich… I said successful. There is a difference!) The Law of attraction is at work here. I’ll explain shortly.

2.  You will inevitably become an inspiration to others in your personal network.

This can build wealth. Not money, but wealth. In simple terms you create valuable favour for a favour relationships.


” I’m currently taking a trip to L.A to attend a very rare and golden opportunity. I have money Mr successful business man/ woman… friend. But it won’t come to fruition for the next 4 months. Care to sponsor me?

What do you think the answer will be If you’ve inspired or brought value to that persons life, which all stemmed from building a rocking body???

3.  Better Sex

Ok, there is are benefits to attracting the opposite sex…

Exercise increases circulation, which helps with muscle endurance, strength and flexibility. It also helps prevent erectile dysfunction and impotence.

4.  Less Stress

Exercise releases endorphins which make you feel happier and more relaxed.

5.  Helps Fight Disease

Exercise helps fight cholesterol, heart disease and osteoporosis.

6.  Helps Lose Weight

Exercising increases your metabolism, which helps you lose weight and keep it off!

7.  Better Immune System

Exercise strengthens the heart and lungs and slows down decay of the immune system, making for a healthier body.

8.  Better Sleep

Exercise creates a natural dip in body temperature 5-6 hours after working out, helping you fall asleep faster and have a deeper sleep.

9. Reduces Blood Pressure

Exercise not only reduces high blood pressure, it helps prevent it.

10.  Prevents Cancer

Exercising could regularly help prevent colon and breast cancer.

11.  Prevents Diabetes

Exercise reduces the risk for developing type 2 diabetes.

12.  Longer Life Expectancy

Exercise prolongs life. People who exercise regularly live longer.

13.  And of course, it can lead to career opportunities.

  • Info on current events
  • Modeling
  • Acting
  • And others

#2 Build Your Bodybuilding Network

– Because you become what you think about.

– You become who you socialize with.

You can do this via this site, social networks, networking events or wherever like minded people are present. Just know that those in your chosen network need to have the same mind set as you. This will help you greatly, and this has a lot to do the laws of attraction.

If you want to know more on that, read this book.

(Which ‘I’ believe is about a 50/50 split… in the world of reality)

– You now look like a million dollars

– You are now on the path to making a million dollars (How long it takes is not an issue)


#3 Make sure you look out for No.1!

I already know that many of you aspire to do great things, regardless of your age and background, and you really should strive to do what you love and go big with it where you can and where the opportunity arises.

And why the hell not!

It is your life after all. It is a great thing to be making a difference on this planet we call earth, whether that be helping others or any other thing that is deemed great. But the ultimate rule still stands

Look out for number 1

For a couple of reasons

1) You can’t plan to help anyone unless you have some solid foundation or backbone to your entirety. You don’t have to be the complete person that you wish to be, no. But some part of your being needs to be solid. Usually in the form of knowledge or Personal wealth.

“The truth is, everyone is going to hurt you. You just got to find the ones worth suffering for.”

— Bob Marley

2) Change is a guaranteed constant in this world and the life you see before your eyes today may not be the life you see tomorrow. People come and go, circumstances change and many other things. Because of this you need to be ready. You need to do you and adjust when these things happen. Nobody likes it and there’s not much we can do about it, but this is another reason why you need to look out for no.1, because the only ones that will be left standing will be those that are true to YOU when that change does come.

There are loads of books out there that you can read that can guide you on this path, and I’ve mentioned one of the good ones here too (@ Law of Attraction). But everything mentioned here is what I would consider the ‘core’ start of what you need to do if your goal is to improve yourself for wealth and riches… not just a rocking body. Or you could just simply go with the flow, not take yourself ‘too’ seriously and live a great and happy bodybuilding lifestyle, which in the end is all that really matters.

… FTW (For The Win – For those not up-to-date with today’s slang ;))

See you in the comments.

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Why You Need To Shred Your Abs And Not Your ‘Other’ Muscles To Get Noticed

June 25, 2010 by  
Filed under The Fitness Bug


Your abs are a part of your core muscles and there are solid reasons to why you need to build a strong core, which I’ll discuss shortly. But first

The Visual Advantage Of Having Great Looking Abs

You see, it’s very easy to pass off average looking muscles as ‘great’ looking muscles when you wear tank tops, loose vests or even wife beaters. But once you take that shirt off, that muscle man image may just disappear!

What was once your stand out point (Bulky arms, shoulders) will now become less of a focus point to outsiders.

It will now be a weak excuse of what you have been calling ‘muscle’ because your non existent 6 pac will catch the eyes of many, taking the attention away from your so call ‘great’ looking muscles… when fully clothed. 😉

How do I know this?

Because I come from the school of the opposite scenario.

  • A naturally strong core and abs but weaker looking tri’s/ bi’s and back.

Yes, I would get looks from people when I wear a vest, because my unique selling point was and still is from being cut/ deep soft cuts. But I always have and probably always will get most of my attention from the abs that I have built. And I can tell you now…

= Constant stares.

And constant stares is what you want when you strip down on the beach… right?

And it’s because of this why I would now say to place a strong focus on building your core muscles, not just your abs.

Now, don’t misinterpret the point I’m trying to make here. There is more to having strong abs than just many eyes from gals and guys on the beach!

The Body Benefit Of Building A Strong Core

Now, the core isn’t just made up of abdominal muscles, better known as Rectus Abdominis. It is made of,

  • Erector Spinae
  • Multifidus
  • External Obliques
  • Internal Obliques
  • Transverse Abdominals
  • Hip Flexors

And the benefits of having a strong core

  1. It is the foundation of your bodies strength as all powerful movements are performed from the center of the body outwards.
  2. Will improve your posture and prevent injuries (It will save your back dammit)
  3. Helps develop functional strength (Yes, that mighty strength I religiously speak about and what your fat bodybuilder buddies probably lack)

Remember To Dispel The Myth

This summer you will have to perform an endless amount of crunches and sit ups in order to build a 6 pac.

……….. NONSENSE!!


The reason why I have been able to maintain my 6 Pac without even doing a single sit up again, is because I have incorporated exercises into my workout routine, which recruit all of the muscle fibers of the body that hit deep within the muscle tissue. And this also vital for removing that annoying layer of fat that sits in the lower part of your stomach.

Read these posts for the exercises:

6 Non-crunch Bodybuilding Six Pack Exercises

The Best Exercises To Work Lower Abs

And even more in the ebook


The second important thing you will need to do is to focus on a low caloric diet. Even someone like myself (Born hardgainer) has to watch their diet if building a 6 pac is the goal (Something that I’m currently doing. Check out the new goal 8 pac progress picture here and here.


Because the fat will just build up, keep coming back and just sit there.

Now I don’t expect you to scale back on building your muscles, just in order to rip your abs to shreds. No, no, no! But what you should do is focus on eating the right foods for your abs.

And here is that super list again

1. Almonds and nuts (Eat the skins too)

2. Beans and legumes

3. Spinach and green vegetables

4. Dairy products (Fat-free/ Low fat milk, yogurt and cheese)

5. Instant Oatmeal (No sugar and no flavours)

6. Eggs

7. Turkey and other lean meats

8. Peanut butter

9. Olive oil

10. Whole-grain bread and cereals

11. Whey Powder

12. Berries

Click here for the detailed version.

So as you can see, there is more to building great abs than meets the eye. A lot more I should say. But do the above and great things will follow. Especially in that lower part of your stomach!

See you in the comments.

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Shower at home or Shower at the gym?

August 7, 2009 by  
Filed under The Fitness Bug

home gym and home gymhome gym and mens workout

Whenever there is talk regarding the gym showers, we will always be taken back to the good old days of the high school dorm showers. For most people, taking a shower at school in the high school years was deemed as a bold or brave thing to do, and if that was you I am pretty sure you stood out from the crowd when you did so. As people migrate to adulthood most would think the whole ‘shower in public’ issue would disappear, but this is not the case, and this will probably remain an issue until the end of human existence.

Shower at home or Shower at the gym?

Personally I like to shower at home as I have never been a fan of gym showers. When I shower I like to get comfortable, take my time and sing my heart out (something I’m sure won’t be favored by my fellow gym goers). It’s nothing to do with being shy either, as I don’t have any insecurities about my body (quite the opposite). It’s just that I like to keep my private parts…. PRIVATE.

Some people in the gym just let it all hang out…Willies, D***s, Vagina’s, P****s, Butts or what ever you like to call them.

Now I think I can speak for the masses here, but quite frankly, I just don’t want to see any of that when I’m at the gym.
The problem is, you just can’t help but look when it’s on display. Everyone that does go to the gym goes there to improve their bodies, but… most of the people in there are not quite improved… yet! So I have to suffer and look at rolls of fat, overly hairy bodies and private parts that are ugly to begin with. (Yikes!)

Now I know some people can’t help that, as I mentioned, we do all go to the gym to improve ourselves. But some people (Ladies… taking to you here) let it all hang out to show off, or some people know they don’t look to hot, but like to shower and at least have the decency to wear underwear or shorts as soon as they get into the locker room.

You can agree to disagree with me, but I think the whole shower thing bothers women more than it does men. Men tend to be more open. After all, we do pee together when out in public. (keep your head straight, don’t turn it now!)

Maybe that explains why women’s showers have a cubicle and men’s showers don’t.

All things said, we do have some great commercial gyms out there. You have facilities such as Jacuzzi’s, Saunas, and when you shower you get access to:

  • Shampoo
  • Conditioner
  • Body wash
  • Lotion
  • Towels
  • Razors
  • Shaving gel
  • Combs
  • and more

Now that beats a home shower any day. (Home vs Gym)

Everyone has their preferences for sure, but below is a list of the pros and cons of both.

STAY FIT and STAY CLEAN! Bugs out!

Home shower


  • Don’t have to look at naked people
  • Less likely to pick up germs
  • Time and comfort


  • Inconvenience
  • Waste time
  • Travel around with a foul smell

Gym Shower


  • Convenience
  • Save time
  • Leave the gym, bathed and fresh


  • Extra baggage
  • Look at other naked people
  • Possibly pick up germs

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