Stay-Fit Bug Survey – The Bugmeister wants to get to know you better!

April 17, 2014 by  
Filed under The Fitness Bug

I do already know most of you here. But now it’s time for us to build an even stronger relationship. After all, a strong lasting relationship is based on good communication… right. So communicate with me so I can communicate more related articles to you, that will really make a difference in helping you build muscle and obtain top fitness levels:P

To do so I have set up a survey with 25 questions.

Enjoy!

Stayfitbug.com Survey

Click Here to take survey

5 Reasons Why You Need to Build a Strong Bodybuilding Network

April 11, 2014 by  
Filed under The Fitness Bug

What’s a bodybuilding network?

Well, a short while back, I wrote a popular article called ’15 things Bodybuilders and Entrepreneurs Have in Common’… It turned out to be quite controversial (Wasn’t intended… maybe I’m one big controversy), but one thing I didn’t talk about was the importance of having a strong network. A network of people that you choose to associate with, who just happen to be just as good or even better than you are at what ever game you are trying to succeed in.

Why do you want to build a strong network?

Simple…

# 1 Because you are only as good as the company that you keep!

So if you decide to associate with fat lazy bastards in your spare time, then their habits will likely rub off on you and you too will become a fat lazy bastard. If your current friends ARE fat lazy bastards, then ditch them and find some real muscle heads to ‘knock heads’ with. Doing so will have a serious positive impact on your bodybuilding lifestyle and achievements.

Troubles finding serious people?

Then feel free to join my network over on Bodyspace.

http://bodyspace.bodybuilding.com/Shaunus

At least one person there will inspire you, other than myself of course 🙂

# 2 We Naturally Compare With Others Close To Us

I’m not quite sure why this is, but us humans tend to have a habit of comparing ourselves with others, when in fact, we should only be comparing with ourselves. We are all individually unique in our own way.

Nevertheless, comparing is what we do. If you are going to compare yourself with anyone, then it might as well be against other great people. At least that way you can improve and develop the traits and mind set to be great throughout your body building life. Comparing yourself to crap will make you… well… crapper!

# 3 Find A Motivational Partner With Ease

Once you have a great network at your disposal, finding motivation and inspiration from others will be a breeze. No more searching around for someone to go to the gym with, or to seek sound advice from. Just jump on Google talk, Skype or what ever it is you use to communicate and shout! Its your trusted network. People will listen.

# 4 Rapid Learning

Mistakes will be made in almost anything that you pursue in this life. That includes bodybuilding too. Lack of knowledge is a key reason why you haven’t got the body that you wish you had. But the fact is, you can only learn so much by yourself. Your best bet is to learn from others. Learn how they,

  • Avoided injury
  • Overcame hurdles (Mental and Physical)
  • Busted through plateaus
  • Made the bodybuilding lifestyle work for them.

I mentioned earlier that we are all unique in our own special way, so the information you take away from your network should be used and incorporated into your own bodybuilding lifestyle plans. Only you can make something well work for you. No one else.

# 5 Be Introduced To Even More Powerful Peers

This is that whole 6 degrees of separation thing. It just takes ONE great connection in your network to be able to be introduced to the people that you would like to meet. And once you become connected with these folks, you too will be perceived as great by their peers. It’s a case of being guilty by association.

However, perception of greatness isn’t what’s important here. It’s all about the doors this can open up for you, inside and outside of bodybuilding. We are all human beings and we mostly do and want the same things.

  • Good Health
  • Good fun
  • Build families
  • Find happiness

Amongst that sea of needs and wants is a network (6 degrees of separation). A network where each and every person has the power to give someone one of the above, and the ability to receive one of the above too. There WILL be something that you can give to someone in that network. No doubt about that! But it’s all about what you can give. You have to give to receive. The more you give, the more you get back. That’s just the way the world works.

Once you do begin to receive, your lifestyle inside of bodybuilding will change for the better. But even more important than that is how your lifestyle will change outside of bodybuilding. None of us are bodybuilding robots. We don’t turn off our personal on-goings the moment we enter the bodybuilding zone. Life and bodybuilding merges as one, just like everything else, such as the relationships with colleagues you work with in your profession.

Once your bodybuilding life does merge with your personal life, you’ll find that good health, good fun, good family and happiness just happens. When it does, just remember who told you to go out there’ and build a strong network.

See you in the comments.

It’s Good To Tweak….

April 8, 2014 by  
Filed under The Fitness Bug

The workout

Just like our workouts, it’s always a good thing to switch things up and try something new. In fact, that is exactly what I’m doing now in my current workouts. You see, I can build shoulders, traps, triceps and lats (wings) with frightening ease. Yet no matter how hard I try, I struggle to build my forearms to a size that compliments those other muscle groups (That is… focusing on compound exercises).

This has been in practice since I started my new workout regime as of September 2010 (Progress pics coming soon – And hopefully to add to your own inspirational drive).

Any how, once this happens, it’s a good idea to switch things up.

If you want to build killer forearms (Hence look muscular when wearing ordinary t-shirts) then try these exercises for size.

#1 Barbell reverse curls


This was one of the first exercises that I began to include in my workouts back when I first started out. In fact, this will be the first exercise that include into my current regime.

Target: brachioradialis (Inner forearm muscle)

Execution

  • Stand with your feet about shoulder width apart
  • Place a barbell in front of you
  • Bend downwards with your knees and grab the bar with both hands, palms down.
  • Begin with your arms hanging down, fully extended.
  • Similar to a biceps Hammer curl, curl the barbell up to a level that is parallel to the floor.
  • Make sure you keep your elbows locked in place throughout the movement and focus on having your forearms do the work.

Tip:

It’s ok to allow your arms to go forward slightly when your arms are fully flexed. Doing so allows you to release some of the built up tension in your muscle between reps.

#2 Reverse cable curls



Target: brachioradialis (Inner forearm muscle)

This exercise is similar to the reverse barbell curl exercise except that you will be using a short bar attached to a pulley machine. Perform this exercise if you have troubles adapting to the barbell.

Execution

  • Stand with your feet about shoulder width apart
  • Grab a short bar attached to a pulley machine with both hands, palms down.
  • Begin with your arms hanging down, fully extended.
  • Curl the bar up to a level that is parallel to the floor.
  • Make sure you keep your elbows locked in place throughout the movement and to focus on having your forearms do the work.

#3 Standing plate finger tip raises


These just happen to be good for improving grip strength too. In fact, read this post for the full low down on how to do that.

Unique Hand Grip Exercises

Because you will need to improve your grip strength to in order to take your gains to the next level.

Execution

  • Grab a weight plate in each hand and hold them with your fingertips.
  • Stand with your feet about shoulder width apart and with each arm hanging by your sides, fully extended, holding the weight plates with your palms facing in toward your body.
  • Using only your fingertips, simply curl the plates upward toward the inside of your forearms. Return to the start position and repeat until failure.

These exercises have worked wonders for me in the past, and I know they’ll work wonders for me again. Which means they will work wonders for you too. I’m certain of it!

That’s enough forearm action for today. Be sure to follow me on to my next post where I introduce the first official Deal of the day offer.

See you in the comments.

3 Exercises + 3 Tweaks = 3 New Exercises

April 6, 2014 by  
Filed under The Fitness Bug

Exercise tweaks are back!

It’s been a while since since I’ve added any exercise tweaks. In fact, the last time I added any tweaks to anything was in the latest update of the Unique Bodyweight Exercise ebook.

Nevertheless, it’s that time again. So get ready to add some variety to your workouts. That is, 3 exercises, plus tweaks, so much so that they create an entirely whole new exercise (almost).

The muscle groups

  1. Biceps
  2. Shoulders
  3. Rear delts

#1 Biceps


Now, I do often mention that you should place a higher emphasis on building your triceps rather than your biceps.

Why?

Because biceps are the common go to muscle to build. Especially with newbies. But the fact is, your triceps are a bigger muscle than your biceps, and it is your triceps that will give you the impression of size when you show your muscles off. However, without contradicting myself, you should focus on your biceps too. It’s all about balance, and the tweaked exercise below will help you do just that when it comes to focusing on your biceps.

The exercise – Standing/ seating arm curls

The tweaks

Move your hand grip to the outer far side of the dumbbell and perform seated arm curls on an incline bench

The fight against gravity

When performing normal arm curls, you would hold the dumbbell with your little finger nearer inner weight by your waist. But by simply moving your hand to the far right, you will shift the balance of weight making the inner side of the weight heavier. Which in turn forces your for arms to dip towards you, which of course makes the exercise a lot more difficult to perform, leaving your biceps brachii (The main part of your bicep) with a lot more work to do ( A kind of leverage).

Range of motion

By performing this exercise on an incline bench, you will cause your arms to hang behind your body, allowing for your biceps brachii to be fully extended. This will in turn place a higher emphasis on the head of your bicep brachii, hitting muscle fibers that you may often miss without these added tweaks.

The new exercise = Incline Offset-Thumb Dumbbell Curl

How to perform them

  • Grab a pair of dumbbells and lie face up on an adjustable bench that’s set to a 45-degree angle.
  • Grasp the dumbbells so that your each thumb touches the outside head of a dumbbell.
  • Allow your arms to hang straight down, your palms facing out.
  • Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weights back to the starting position.

#2 Shoulders


Shoulders, shoulders, shoulders. Yes I love shoulders. You seasoned readers would already know that. But why do I love them so much? Well, your shoulders will be the first thing that people will see in regards to your physique. It will be your shoulders that will determine whether someone thinks you workout, or not! And if you are a tall beam pole like myself, then you will need a hot pair of shoulders. However, your shoulders are also the most delicate parts of your body that are usually first to be affected when it comes to bodybuilding injuries. And the exercise tweaks below will help you prevent shoulder injuries AND increases exercise performance while at the same time working your abs.

The exercise – Lateral raises

The tweaks

Tilt your palms backwards at the peak of the movement.

Shoulder exercise injury prevention (Prevent shoulder impingement)

Most people that perform the lateral raise will do so by tilting their palms forward at the peak of the movement. This does indeed make for a more challenging exercise, yes. However, performing the exercise this way may well lead to future injuries. And trust me, you really do not want to suffer from shoulder injuries. Look after those balls and sockets, because one bad injury could put you out for good. That is eternally skinny! :O

So tilt your palms back when you raise your arms up. This makes for a better long term solution when performing this exercise.

Extra tweak

Hold both dumbbells in your hands, raise one arm up and keep it raised. Then perform the exercise with the other arm, followed by the arm that you have held up. So it’s, 1,2… 1,2… 1,2. This places an extra emphasis on the shoulders.

Extra tweak

Perform the exercise with only one dumbbell in your hand. That is, one arm at a time. Doing so will allow your to focus on good exercise form while at the same time stabilizing your core and working your abs.

Extra tweak

Perform the exercise while holding on to a piece of gym apparatus and placing your body into an incline position. Hold a dumbbell in the other hand and perform the exercise one arm at a time. Doing so will allow you to hit your shoulders deep at the peak of the movement

The new exercise = Super duper lateral raises


#3 Rear delts


There are actually 3 sections that make up your shoulder muscles.

  • Anterior
  • Posterior
  • Lateral

And it’s quite a common thing to skip or miss out on working your rear delts.

Why should you worry about this?

Because your front delts will pull you chest forward, which will make you look like a hunch back. Not cool. The ultimate physique is what this website will help you build, and help you build that it will. So what you must do is place a focus on working your rear delts. So it’s Lat pull downs, pull ups, rows and…

The exercise – Bent-over rear-deltoid flyes

How to perform them

  • Stand with your knees unlocked and your back slightly arched
  • hold a pair of dumbbells with a neutral grip (palms facing each other).
  • Bend your body at the waist until your back is almost parallel to the floor
  • Raise your arms straight out to the sides, maintaining a slight bend in your elbows.
  • Pause when your arms are parallel to the floor
  • Lower the weights
  • Repeat.

The new exercise = There isn’t one. Just supreme shoulder domination

There are of course many other exercise tweaks out there. And they do indeed make difference in regards to performance and gains in your workouts. I will of course reveal others over time, but for now, try these out and get back to me after you have tried them. And of course, leave your thoughts and results in the comments below.

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Essential Supplements And How To Use Them

April 3, 2014 by  
Filed under The Fitness Bug

This is a guest post.

With so many different supplements available both on-line and in the shops today, it can be confusing trying to find the right bodybuilding supplements as well as using them in the most effective way. To truly optimize the dietary impact, an individual assessment with a sports nutritionist is recommended but there are some bodybuilding supplements, including a protein powder, which would benefit every bodybuilder, from novice through to seasoned pro.

Protein is one of the frequently mentioned bodybuilding supplements and vital for building lean muscle mass. It is almost impossible to consume the amount of protein required naturally without the need for additional supplements. One of the least expensive supplements available and with proven effectiveness, protein powder is an essential in a bodybuilder’s toolkit. Two of the best available are Myofusion by Gaspari, this powder uses a combination of casein and whey proteins to ensure blood amino acid levels remain higher for longer, while Syntha-6 by BSN tastes great and can be used as a meal replacement also. Protein can be consumed as a drink when mixed with carbohydrate. This is the perfect combination to take onboard immediately after a training session as the amino acids in the drink provide the necessary building blocks and the carbohydrates increase insulin levels which pushes the nutrients out into the muscle, thereby allowing generation of new cells and ultimately muscle growth. Sipping a carbohydrate-loaded drink during a work-out is also highly recommended as it allows adaption to heavy loading during training. Serious athletes in all disciplines have to pay close attention to their diet and ensure that 5-7 moderate sized meals are consumed every day, with each meal carefully balanced. A protein powder drink can be used to replace some of the daily meals, allowing the nutritional stability to be maintained whilst on the move.

In order to bulk up but strip away every last inch of fatty mass, thermogenic bodybuilding supplements are one of the biggest innovations to hit the market in the last 10 years. Quite literally a fat-burning pill and often combining bitter orange, caffeine and aspirin, thermogenics are widely believed to shift that last bit of muscle-disguising fat that won’t budge with diet and training alone. However, in order to maximise the benefits of any thermogenic pill, a cycling routine must be established. Taking thermogenics consistently without a break between courses will, over time, dramatically reduce the effect and could cause metabolic difficulties; one of the best for example is Adipoxil by Iforce Nutrition which should be taken 3 to 4 times a day and needs to be cycled every 4 to 8 weeks. The only exception to this rule is if the thermogenics are not taken daily, but more sparingly on just a couple of days per week. If used in this way, there are no risks to using them all year round.

Of course, supplements are not the only way to ensure that the body is in tip-top condition. There are many foods which have been labelled ‘superfoods’ and warrant inclusion in any diet. Tomatoes are well known for their powerful anti-oxidant properties which appear to become enhanced further once heated. Flaxseeds are another group of foods which should regularly be consumed, with grinding of the seeds best for rapid absorption. Flaxseeds can also be added to a protein powder to increase the nutritional benefits of the drink further. Alternative ways to incorporate them into the diet include soups, salads and cereals. Green foods including spirulina, wheat grass and chlorella are another great nutritional source, containing higher amounts of protein than red meat when compared pound for pound as well as being very high in vitamins and minerals.

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It’s Your Time To Talk

April 2, 2014 by  
Filed under The Fitness Bug

HELLO ALL

Sorry for the capitals, but I just had to emphasis today’s energy levels. I’ve just had an intense workout and I still have some energy to share. However,this is not how you should feel for the ‘majority’ of your workouts. If you do feel this way, you probably aren’t working out hard enough. Or maybe you’ve just broken your previous strength/ endurance records.

Any how, it’s not often that I stop and talk to each of you directly, but I think it’s about that time, seeing as I’ve in asking questions around some other communities (Namely Facebook – Add me if you haven’t done so already).

So… here goes. Tell me…

A workout routine or ‘proven’ fitness tip that ‘didn’t’ work for you?

What would you like me to blog more about?

Is there anything that bugs you about the site at present (excuse the pun)?

Your least favorite exercise?

Your most favorite exercise?

And of course, any other random things you might want to mention. I guess you could call this ‘bonding time’, like what teachers do with a new class of students 😉

That’s enough talk from me.

I’ll see you in the comments.

Stay-Fit Bugs Best Of 2010

March 30, 2014 by  
Filed under The Fitness Bug

It’s another year gone Stay-Fit Buggers!

Has it gone quickly?

Yes… but that’s ok, as long as you have lived it to the max, made it eventful and made the best use of your time! That’s right… don’t waste it… it’s valuable and you can’t buy it back once it’s gone. So if you have any goals or intend to become the person you are meant to be, inside and outside of fitness, then do it… do it now, as guest interviewee Sara Solomon would like to say.

Any how, I like to practice what I preach here on Stay-Fit Bug and you may turn around and ask me…

Shaun… how have you lived 2010 to the max and made it eventful?

Well, since ones past actions defines who a person really is, let’s now look back at life at Stay-Fit Bug in 2010 and what events lightened up the internet world.

#1 15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common


I got the idea for this post after reading an article on an entrepreneurial website. After a few days, I had put together various sources of material. A day later and some ‘step out of the comfort zone’ brainstorming and writing, I come up with..

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

And it was throughout the month of March that the Internet world let me know that they enjoyed it. Receiving 2000 visits within the first 45 minutes of ‘really’ putting it out there. Nevertheless, that was a time where some new individuals caught wind of Stay-Fit Bugs existence.

#2 The introduction of the bodybuilding resources page


Bodybuilding Resources

It was around this time where I began to focus on quality rather than quantity, in regards to the information I was putting out throughout the site. This in turn resulted in the creation of a page that focused on ‘exactly’ the things you will need that will aid you on your bodybuilding journey. The categories included…

  • Protein supplements
  • Creatine Supplements
  • Multivitamins
  • Weight training equipment (Home and gym)
  • Books and ebooks

So, a page full of the things you ‘need’, nothing more, nothing less (But with options). This seemed to be a good decision as many have requested to be featured on that page and many more have linked to it.

#3 Video interviews


Stay-Fit Bug Video Interviews


Video on the web is no longer confined to the likes of Youtube anymore. Video is going pro on the web and is being used in more ways than one. Long gone are the days of watching funny videos ‘only’.

With that being the case, I decided to take text based interviews to the big screen with those who are making dents in the world of bodybuilding and fitness. And so far the feedback has been great. I guess that’s what can happen when you step outside of your comfort zone, which is of course something that I constantly remind you to keep practicing.

Although the feedback has been good, and with the fitness world being entertained with myself as the host, improvements are still needed, and they will come. But for now, it’s a good foundation for even better things to come.

#4 The Facebook Community and Getting Connected


You become what you think about!


That statement couldn’t have been any truer this year. With my ever evolving and changing mindset, along with a few popular blog posts, it was only a matter of time before my personal Facebook profile got taken over by fitness and bodybuilding and all those individuals who embrace and live the lifestyle. As of today, my personal profile is now an official Stay-Fit Bug/Personal profile. So feel free to join the ride. Don’t worry, the bug won’t bite 😛

#5 Popular blog posts


OK, before I list the popular posts of 2010, we have to first talk about the most popular post thus far, which was entirely unexpected. but not completely suprising.

The 20 Most Influential Fitness People On The Web

I spent about 3 days creating this post and I published it on a Monday evening, by which time I was completely shattered… so I naturally nodded off and knocked out for the night.

Little did I know, that while I was living life in the land of nod, that post was being spread all over Facebook like wild fire. I woke up to realize this, noticing that it had been viewed thousands upon thousands of times.

It was a heated few days over in several forums and popular profiles around the web, with arguments of who I should/shouldn’t have included. Nevertheless, it was a highlight in the life of Stay-Fit Bug in 2010.

And the other popular posts are…

6 Non-crunch Bodybuilding Six Pack Exercises

Shock Body Exercise Variations

The Most Important Bodybuilding Supplement… EVER!

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

The Ultimate Shock Bodybuilding Supplement

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

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

The Most Important ‘BEST’ Bodybuilding Supplement… EVER!

The Only Way To Train Is To Train Insane

How Shaun Sinclair Has Built Muscle As A Hardgainer

Hardgainers vs Easygainers | Building Muscle

11 Of The Best World Cup 2010 Footballer Bodies

The Complete Guide To Unique Outdoor Exercises (Warning! Designed For The Insane)

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

The Complete Guide To Bodybuilding Injury Prevention

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

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

5 Reasons Why The Bodybuilding Lifestyle Will Make Your Life Better

The 4 Crucial Steps To Shred ‘Core’ Fat And Build Lean Muscle

How Fast Twitch Muscle Fibers Can Save The World!

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

Why You Need To Create The Super Hero Look (V Shape)

49 Of The Best Workout And Motivational Songs/Videos Ever!

The Caveman (No supplements) vs The 21st Century Man (Takes supplements)

The Order Of Human Fat Loss

Miryah Jade Scott Video Interview with Stayfitbug.com

7 Reasons Why Gym Workouts Beat Home Workouts (Building Muscle Mass)

How To Get The Hot Girl In The Gym (And ‘Guy’ Too)

There were some other highlights in 2010, most of which I spoke of here. But for now, lets look forward to 2011, because I’m stepping outside my comfort zone once more, and only time will tell what the end result will be.

To all our fitness and bodybuilding successes in 2011

See you in the comments.

3 Essential Fitness Habit Builders

March 29, 2014 by  
Filed under The Fitness Bug

This post was actually going to be a bonus ebook for a product I was going to release earlier in the year. But instead, I decided to turn it into a blog post. The fitness lifestyle is all about turning what we do into a habit. That’s how you stick to it long term. And the habit builders below will help you do just that.

 

1) Get your recovery periods in check @ food ‘The Big 3’ (meals)

 

 

 

You already know what that is. But if there is one aspect of your training that you need to learn to get right, it’s this

A.    The types of proteins and carbs you consume
B.    The time of day you decide to train

if you plan on training in the morning then its a good idea to get into the habit of eating your 3rd of ‘The Big 3’ a little later than usual. This is because that will be the meal your body feeds off for that morning workout. Eating late has also proven to be an effective strategy for increasing muscle mass and promoting fat loss. Which is of course the ultimate goal when building the shred with bulk physique. And it is because of this meal why you wont really need to eat a big breakfast.

Why?

Well lets look at the realism of the situation.

Now, ‘The Big 3’ is all about meal portion size over meal frequency. It’s just a more realistic way to eat and structure your day. Heck, the majority of us were taught to eat this way anyway. And even then, most of us wouldn’t even keep up with that, even when we weren’t fitness meat heads. So while lack of extra nutrition may have previously been your concern, it really doesn’t need to be, because all you are doing now compared to what you wasn’t doing before, is just doing what you were supposed to be doing in the first place. eating ‘The Big 3’ (That’s whether you are bulking as a hard-struggler or shredding as a skinny fat)

But again, lets look at the logistics behind that.

Now, we all know about carbs, proteins fats and that they aren’t all equal, in terms of the foods we need to consume in bodybuilding nutrition.

But heres some real basic understanding on food digestion periods

Fast absorbing protein              Empty stomach    On a big 3 stomach
                                                                3 – 4 hours             5-6 hours

Slow  digesting protein              10 hours                 More

With that being the case, can you see how and why the 3rd ‘Big 3’ meal will act as ‘In The Zone nutrition’ for your morning workout. Of course you can.

1st – You will get plenty of rest from sleeping a max of 8 hours (growth time)

2nd – You will have snacked on so many extra macronutrients in that big 3rd meal as well as 100 grams of protein or so (regardless of the type, although solid slow digesting is recommended) that the digestion period of all that protein and carbs would have been largely slowed. Which means your ultimate pre workout meal worry has been cured.

Which is..

What if i don’t have have enough protein and carbs in my system to get me through the workout?

Seriously, that 3rd Big 3 meal will stack your body so well that you shouldn’t wake up hungry. (An emphasis of slow digesting proteins does indeed help and make a difference)

But cant the body only handle a certain amount of protein consumption in one sitting?

That really has nothing to do with it. If you eat more protein in one sitting, it just means it takes longer to digest into your system. Its all about portion size. You were raised that way I’m sure. Why should that change now that your in fitness. The only thing that changes is

1)  Food recovery periods
2)  Types of foods that you consume in the red zone

That’s it. And if you train the ‘In The Zone – Train insane way’, trust me… you will get plenty of sleep and rest, which is of course when you grow.

The only concern here is that when you wake up, you may feel a bit peckish. Most of this is your brain and tastes buds getting at you. Which is fine. At this point just snack on a high protein snack. It never hurts to get some quick protein in before a workout for an energy boost. But in terms of what your body needs in order to build the shred with bulk physique… you gave it all of that the night before on your 3rd meal of ‘The Big 3’.

 

2) Prevent sickness

 

 

Wear layers

Sickness is 2nd to injury in the race to what will kill your muscle building endeavors and fitness motivation. The natural way to prevent sickness is to…

– Eat well.
– Sleep well
– Next, is to take supplements
– Hygiene in the gym

Wear layers in winter

All of these are pretty common ground, in the goal to prevent sickness. But I’m pretty certain that many of you don’t follow through with all of them. And if you want to find long term success with any of the Stay Fit Bug workouts (Year long workout broken down into 4 periods), then you better just start doing that. Because I can tell you now. Sickness will knock you for 6 when it comes to maintaining that shred with bulk physique you worked so hard to build. You’ll  lose your appetite, you won’t be able to get out of bed and worst of all, you won’t be able to workout. If you do, you’ll only be adding fuel to the sickness fire, as well as putting everyone else in the gym at risk of picking up your nasty germs. Yuck.

Eating well

This is a no brainer. Just follow the In The Zone nutrition plan to perfection and you’ll get all the correct nutrition needed in order to help prevent you from catching the flu or any other related sickness.

Sickness detection solutions

Avoid crap food

When you are sick, the first thing you will start to think about is eating more food in order to…

1) Maintain your gains (More protein in this case – more on that later
2) Help you get over the flu

So good thinking. That’s the right mind set to have. But what you need to be avoiding is crappy foods such as cookies, hot chocolate and ice cream. Those will just make your shred with bulk results disappear. Banishing you back to the land of the ordinary gym goer. Something you definitely don’t want. So avoid them like the plague.

What you can do

Like I mentioned earlier, stick to the meal plans over at In The Zone Nutrition on the spreadsheets. In short.

The Big 3 +EFA’s + 1.5 grams protein per pound of lean body weight.

The decrease in calories should account for that extra time you find yourself in doors knocked out on the bed from sickness.

The drop in the amount of carbs you consume is due to you being out of training and because of the drop in calories.

The higher protein in take is of course related to balance out catabolism rates while you are in your sick state. And of course to keep a positive nitrogen balance. The food sources you should consume here should of course be lower in carbohydrates. In fact, you’ll need foods to be low in simple fast digesting carbs too (cottage cheese,omelets or other fast digesting proteins – refer to the guide to necessary supplementation)

Why?

Because a sick body is not in a good state to ingest these type of carbs (Which we know are best consumed pre-post workout).

So unless you’re on a morning in the zone workout, consume slow digesting carbs early on in the day. When you awake is the time when your body is in a positive state of glycogen storing.

And if you were wondering what the importance of consuming 1 fish oil in each of the big 3 meals, then this is it.

We know that EFAS play a vital role in improving the function of immune cells in our bodies. And when you are sick your body will start forming new cells in order to fight off the sickness (Hence the importance of good structured nutrition). With this being the case, it’s important to get those EFAS in (omega-3) To ensure your body fights off the flu effectively.

Basically follow ‘In the zone’ nutrition as it stands. Nothing extra needs to be consumed there in the case of sickness

Drink water

Why?

1) Because the body is made up of 70% water
2) Because we lose water, even more so when we train insane.

– Through the build up and excretion of mucus
– Stationary breathing
– Sweat (Obviously we do plenty of this in training. But if you ever suffer from a fever or flu, trust me, you will sweat)
– The bodies extra work in creating new cells and fighting off the sickness
– Higher protein intake

The importance of staying hydrated when we workout is high enough as it is. All the extra factors listed above raise those stakes even higher. And trust me, when you are sick, you will feel the need for the extra H2O consumption.

Sleep well

I wrote a pretty detail post back on stayfitbug.com about the importance of getting enough sleep throughout your lifestyle of fitness and bodybuilding.

Detection

Like I mentioned earlier, when you are sick. Stay away from the gym

1) You’ll delay the process of getting better (Backwards thinking)
2) You’ll spread your nasty germs (When there really is no need for it)

The best thing you can do is sleep and nap the flu off. Stick to the usual 8-10 hours that I speak of in the article. And try to nod of a few times during the day too. The more rest you get, the better you will feel each waking morning during the sick period.

Taking supplements

 

 

There are a lot of positive and negative discussions when it comes to bodybuilding supplements

A) Supplements aren’t needed. You can get all the nutrition you need from natural food sources in order to build muscle. (True). Big supplement companies are just pure evil, unnecessarily robbing from the pure to feed their own riches. (Which is why we created the guide to ‘necessary’ supplementation).

B) As a bodybuilder, our bodies are put through extra stress than your non gym goer. There fore, the body needs to be supplemented extra in order to grow effectively…. And to avoid sickness

Both arguments are true. Point A is fully covered in In the zone nutrition and which supplements are needed and when to take them is fully described.

Point B holds true to. But all one really needs to do is…

– Eat well
– Sleep well
– Focus on gym hygiene

And most worries about extra body stress are put at ease.

What you really need to take note of in point B is the last part…

And to avoid sickness

If you intend to live the fitness lifestyle and make it a year 5-10 year stretch. Then your best option is to take a long term approach in regards to the extra supplements and vitamins you need to take. Building a strong foundation is paramount in any long term plan to prepare for a ‘brighter’ future) (House building being the usual cliche here).

With that said. It is indeed important to focus on taking extra vitamins and supplements in the case of preventing future sickness (More so extra vitamins).

 

3) Cheat meals moments (the evening meal)

 

It’s time to talk about real life.

Now, as this is real life, and not just some robotic program to turn you into a living terminator (Now head of Cali – what has the world come to). The chances are that you will probably have some real friends. And unless you have just come out of a relationship, chances are you probably have a special someone in your life.. or at least have your eye on someone. If so, how would you think they feel about you becoming some robotic drone that lifts weights all day. As a male, I can tell you now. She will not appreciate. Yes, she doesn’t want a skinny man, fair enough. But she definitely doesn’t want some one who puts working out before her. However as a woman, she’ll be into fitness too, as it’s a natural way of healthy living and also prevents hair loss in women.

Any how, as we are on the habit builder and as we are talking about nutrition under this sub heading. One thing you could start to get used to is to go out every week with your partner.

Specifically.. go out for a meal, to a restaurant of your personal choice. It really has nothing to do with bodybuilding nutrition. Go out to go out and enjoy yourself.

How to gauge it?

Now, it would be very bad of me to tell you to just gauge down cheat meals freely. But the core rule that stands is that you should stick to a in the zone nutrition plan at least 80-90% of the time.

– 28-30 meals per week

– 6 cheat meals max per month

Meaning you are eating clean 80-90% of the time in a 4 week period.

Meaning that you should make it a habit to go out and eat what the hell you like at least once a week, a night out, with your partner. Which is actually healthy for both your sanity and for maintaining a healthy relationship. Seeing as the no.1 relationship killer is a break down in communication.

What makes it an even better habit to get used to?

If you have picked any of our programs/ebooks, the chances are that you are probably either a very busy (possibly cash strapped student) or a busy professional. In either case, time is against you. Even if it isn’t, I know that going out 4 times a month with your partner is still probably a rarity (unless you are going through that honeymoon period). With that being the case, this one habit could therefore enhance your relationship and save it at the same time, from preventing you from becoming a robot gym bore who does nothing but lift and eat for the gym ONLY.

 

P.S

We also recently bundled all of our ebooks into one package. So feel free to check it out below

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How Bodybuilding Will Help You Get Over Your ‘X’ Partner

March 26, 2014 by  
Filed under The Fitness Bug

If you are past your teen years, it is very likely that you have suffered a heart break or two. If so, then you will know how sh*t you will feel afterwards, especially if you were the one that got dumped. That will often lead you to feel empty inside, lead you to over eat, not take care of your self and curl up into a corner and cry.

However, things aren’t so bad in the world of fitness and bodybuilding. Whether you are just starting out or a seasoned pro in the gym, here are some ways that body building will help you get over that b***t of a girlfriend/ boyfriend.

Confidence
Countries like the USA are built on confidence and confidence is a trait of most successful people. If you are succeeding in the gym, then confidence will likely be one of your traits too.

Yes, you will naturally feel down about the relationship break up, but being a confident bodybuilder will help you get over that pretty quickly because fitness and confidence together will naturally make you feel good about yourself. If you are feeling good about yourself most of the time, then you won’t be spending much time worrying about why ‘Mr/Miss damaged goods’ broke up with you. But what you will start to think is,

‘Is that person stupid…? Breaking up with ME!!’

And soon enough they may just start calling you back. Too late for that, you’ve moved on.

Be Social

As I mentioned back in ‘Finding love at the gym‘, the gym is one of the top places where you’ll find love. If not that, then you definitely find yourself many date potentials. The more you see and interact with those individuals, the sooner you’ll forget about that a*hole of a boyfriend/ girlfriend and wonder why you was with them in the first place.

This is cliché, but when one door closes, it leaves room for another to open, so speed up that process and be social.

Get Your Mind Active

As a stayfitbug.com reader, you’ll know by now how much I push to be dedicated and disciplined to get your body to be where you need it to be. One key part of being disciplined in bodybuilding is to learn how to control your diet. So that means cutting back on certain foods and not submitting to temptation, which will require you to keep your mind active on something other than the prior.

This mind set of cutting something out of your life is what you will need to do with your ‘Now X Partner’. Yes… you will already be on the right track from being confident and social, but to add to that, get rid of reminders of them.

Get rid of their:-

  • Clothes
  • Phone Numbers
  • Smell in your house

Everything! You’ve now moved on

Goals

I have talked about the personal trait of being goal driven before, and I always will, as you often need to be reminded of what your goals are. As a bodybuilder, a goal driven mind set is what you’ll need to have to succeed, and when you do begin to focus on this mind set, you will not want to waste time on things you cannot change. Shit will happen, and when it does, you learn to let go of the past and move on.

This is the mindset that will help you forget about your X partner all so easily.

If you haven’t had your heart broken yet, I can guarantee that it will happen sometime in your future. But instead of becoming a victim of the inevitable (Curling up into a corner and crying) you will spend more time in the gym following the guidance listed above.

When you do move on and become a better new and improved person, just know that you will be getting phone calls from the ‘X’. What happens at that moment is up to you.

What did you do when you broke up with your X partner?

Did you curl up into a ball and cry?

Did you spend more time at the gym?

Did it affect your workouts?

Let me know in the comments.

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The Stay-Fit Bug Christmas Time BONUS Finale

March 25, 2014 by  
Filed under The Fitness Bug

That’s right folks, Christmas is here!

And it definitely feels that way here in London, heavy snowfall and all. In fact, if you do have snow in your region as of this post, then read this post…

8 Tips For An Effective Winter Weightlifting Workout

And

Build Muscle With White Powder

That will cause some plateau busting muscle gains. I’m sure of it 🙂

Any how, if you have been following the recent emails, you will know that I gave away a few bonuses over the past several weeks. If you missed out on what those were, then you can back track and view those emails here in the email archive.

===> The email archive

However, today will be the final bonus of the year, and I’ll be leaving it up until the 31st of December.

That is…

But for you newer readers to the site, let me tell you the story behind the creation of both of those ebooks.

#1 The Unique Bodyweight Exercise ebook (Now version 3.0)


Now, if you have read the about us page, you would know that I started Stay-Fit Bug in July of 2009. A time which I can now mark as my resurgence into the bodybuilding and fitness world after an unexpected 2 year hiatus.

Several posts in and 2 months of posting, I started to notice a trend and some strong attention to certain topics. The first was the need to want to build a 6 pac. The 2nd was bodyweight exercises. Which actually inspired me to write two ebooks, both of which you will now be familiar with.

Build a 6 pac: From flab to flat



And


The Unique Bodyweight Exercise ebook



The first I gave away for FREE and the 2nd I put a price on.

Why ‘Unique’ exercises?

Well, first of all, bodyweight exercises are the undisputed king of realizing your ‘true’ strength. And secondly, Stay-Fit Bug is all about teaching you how to take your gains to the next level. And the best way to do that is to train insane, switch things up and make your muscles scream at a pitch that they did not think possible. Therefore, the introduction to exercises that will help you do just that.

Fast forward to version 3.0 (released September 2010) and the ebook has indeed been upgraded (At no cost to existing ebook owners). And fast forwarding to Q1 2011 will see an even bigger update in version 4.0. That will indeed be existing. Sheesh, I’m even getting excited about creating it (Let’s just say,lights, camera, action! Stepping out of my comfort zone – Something you should all be doing on a regular basis).

Nevertheless, the current version of this ebook (And it’s own current bonuses) is now 1 of 2 Christmas bonuses. Oh, and did I mention that version 4.0 will be completely FREE to those who snatch this up now! 🙂

Q1 2011 might seem like a long time away, but I must inform you that those who end up on the Unique Bodyweight exercise mailing list receive ‘different’ ‘FREE’ bonuses to those on the regular mailing list. So you won’t have to worry about being left dry for the next few months.

Either way, that’s the story of how the Unique Bodyweight Exercise ebook came to existence.

#2 The Guide To Necessary Supplementation


As of May 2010, I decided to get active with my personal Facebook account (Add me here if you haven’t done so already) and invite everyone to my profile. Shortly after, my profile became a page for everything Stay-Fit Bugg/Fitness/ Bodybuilding/Network related.

Does that bother me?

No!

Because I’m an open book, I don’t have much to hide. Go on… dive into my past photos already. 🙂

Any how, it wasn’t long until I started to get bombarded with fitness related questions, and one of the questions I got asked daily is…

‘Shaun, which supplements should I take’???


Now, I’m not one to force bodybuilding supplements down someones throat just to earn a quick buck. That’s just not my style.

So I decided to write the guide to necessary supplementation, which is just a No B.S guide to what you should be supplementing your body with. That is, natural foods AND bodybuilding supplements. That’s all there is too it. Nothing more, nothing less!

Now, that’s the story telling out of the way.

However, I think you need to have a little taste of what these ebooks have to offer. Something extra than just me babbling along here on this post. Actions do indeed speak louder than words, so here is…

#1 (a) The Unique Bodyweight Exercise FREE report


Download it here ===> FREE REPORT

(b) The Unique bodyweight Exercise video


#2 (a) The Guide To Necessary Supplementation video (Hosted by yours truly)


(b) Some inside ebook snapshots


Picture Preview #2


Picture preview #3


Picture preview #4


Picture preview #5


Remember, this bonus page will stay live and active until 31st of December, so you should at least be able to stay fit at home for the several days of festive Christmas activity. But I’d say grab it now, because you’ll probably forget by then, as you’ll be completely zoned out in Xmas and New years eve-ism.

And remember, binge, but don’t OVERRRR binge. That… is something you will regret come January (At you Abdominal builders).

Train insane, train safe and Merry Christmas.

To all our Bodybuilding successes in 2011

See you in the comments.

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