Bugs Quick Tips
Bug member 'Jester'
Every week this list of ‘Quick Bug Tips’ will be updated. Tips that you can store away and quickly refer to. Hopefully these brief quotes will assist as reminders of what you need to keep up with on a daily/weekly basis!
BUGS RULES: #1 Remember: Lift heavy, lift less. Eat clean, eat quality!
BUGS RULES: #2 Aim for top workout results, With the patience of a Tortoise, but at the pace of a Hare!
BUGS RULES: #3 Testosterone levels drop after having sex. Keep sexual activities till after your workout.
BUGS RULES: #4 Eat healthy, eat frequent = Steady weight, increased metabolism
BUGS RULES: #5 It’s OK to pig out on food sometimes, you are human after all. What’s the point of it all without a little rule breaking!
BUGS RULES: #6 Exercise prolongs life. People who exercise regularly live longer.
BUGS RULES: #7 Not only must you eat small meals throughout the day, they need to be healthy meals too!
BUGS RULES: #8 Make sure you’re treadmill routines mimic your outdoor routines. Increase the incline by 1!
BUGS RULES: #9 You must wake up every day and scream out to yourself GET UP, GET UP, GET UP!!!!! Louder with each succession.
BUGS RULES: #10 Don’t forget to build your leg muscles. Failing to do so will cause imbalance, affect performance and look unnatural.
BUGS RULES: #11 Stretch after every exercise. This increases your chances to prevent injury.
BUGS RULES: #12 Chocolate milk – Helps with hydration and gives the perfect balance of carbs, protein, and fat for speedy muscle recovery.
BUGS RULES: #13
Radiator abs = Decline Bench Sit ups
Some pointers
- Don’t go too far down or too far up on each rep
- Make sure your back never touches the bench
- You only need to pull up until your upper body is vertical (straight line).
- Increase intensity by twisting when rising up to work your obliques
BUGS RULES #14
How to lift weights
1) Start with lightweights – This will allow you to understand how to lift the weights properly regardless of the exercise.
2) Do the exercise properly – Once you have mastered how to do it, focus on control and execution.
…
3) Lift at moderate speed – Explosive yes! But not fast and not slow.
4) Increase the weight – Do the above 3, but always aim to increase the weight.
BUGS RULES #15
Building that ‘hot’ body is mostly 1% percent inspiration and 99% percent perspiration” In English?? = Stop procrastinating and get to work! Pump, pump, pump!
BUGS RULES #16
’The smallest change can sometimes make the biggest difference’
BUGS RULES #17
Peanut butter & Jelly/ Jam sandwiches are still a great post workout snack!
BUGS RULES #18
PAIN, PAIN, PAIN, PAIN, PAIN, PAIN…… Increase it, like you do with your One Rep Max! Why? Because it makes it harder for anyone or any thing to hurt you, mentally or physically!!!
BUGS RULES #19
Exercise tweaks are great but not to change too often.
BUGS RULES #20
PAIN IS ONLY WEAKNESS LEAVING THE BODY.NOW QUIT FOOLING AROUND AND START TRAINING INSANE!
BUGS RULES #21
Stay Fit Keywords: Consistency, Patience, Discipline, Intensity, Perseverance
BUGS RULES #22
Pull ups: Use your full range of motion…peeerrlease!!!
Can’t reach the top?
Tip: Reach for the stars and look ‘up’
…Your mental mind frame = The sky is the limit
More pull ups = Room for your strength to increase/ better performance with exercises (Bench press/ Overhead press)
See… Bodyweight exercises really do ROCK!!!
BUGS RULES #23
Did you know… the main reason you are not seeing the workout results you desire is because you are stuck inside your comfort zone! Break the mold, leave planet Earth, fly to the moon, step outside of yourself and breathe that new air!!!
The world will look like a different place once you come back.
BUGS RULES #24
Remember!
The underlying rule still stands. Lift correctly and you won’t get
injured. Which means you’ll never need to wear a weights/dipping belt.
Unless…
…
- You are a dumb and lazy c**t and can’t help but lift with bad technique.
- You want to increase the weight to put on extra muscle mass
- You decide to perform weighted chin ups/ pull ups/ dips (Which is probably inevitable)
BUGS RULE #25
Well as you might know, we need to take vitamin C because we don’t make it like most other animals. That is of course done via our diet. 60mgs was the old school recommended amount to take, but this is 2010 where a demanding lifestyle has hit us all. For most people, the new recommended daily amount is 2 grams per day. So 3 grams per day is about right. If it’s too much, your body will let you know (The toilet seat!)
BUGS RULE #26
You shouldn’t just be eating food… you should be tasting it too!
BUGS RULE #27
Not got the body you want… yet? Maybe your goal setting is structured all wrong. Better yet, you probably don’t have a goal in place! Set one!
”You can only get ‘body-rich’ by living with live with a sword hanging over your head;
the moment you start to suck when training, you’re out. No hot performance, no growth! If you fee…l happy and ‘safe’ when training, you’re simply not going to change that body”
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