Bugs Quick Tips


Bug member

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 QUICK TIPS #1

Remember: Lift heavy, lift less. Eat clean, eat quality!

BUGS QUICK TIPS #2

Aim for top workout results, With the patience of a Tortoise, but at the pace of a Hare!

BUGS QUICK TIPS #3

Testosterone levels drop after having sex. Keep sexual activities till after your workout.

BUGS QUICK TIPS #4

Eat healthy, eat frequent = Steady weight, increased metabolism

BUGS QUICK TIPS #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 QUICK TIPS #6

Exercise prolongs life. People who exercise regularly live longer.

BUGS QUICK TIPS #7

Not only must you eat small meals throughout the day, they need to be healthy meals too!

BUGS QUICK TIPS #8

Make sure your treadmill routines mimic your outdoor routines. Increase the incline by 1!

BUGS QUICK TIPS #9

You must wake up every day and scream out to yourself GET UP, GET UP, GET UP!!!!! Louder with each succession.

BUGS QUICK TIPS #10

Don’t forget to build your leg muscles. Failing to do so will cause imbalance, affect performance and look unnatural.

BUGS QUICK TIPS #11

Stretch after every exercise. This increases your chances to prevent injury.

BUGS QUICK TIPS #12

Chocolate milk – Helps with hydration and gives the perfect balance of carbs and protein for speedy muscle recovery.

BUGS QUICK TIPS #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 QUICK TIPS #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 QUICK TIPS #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 QUICK TIPS #16

‎The smallest change can sometimes make the biggest difference!

BUGS QUICK TIPS #17

Peanut butter & Jelly/ Jam sandwiches are still a great post workout snack!

BUGS QUICK TIPS #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 QUICK TIPS #19

Exercise tweaks are great but not to change too often.

BUGS QUICK TIPS #20

PAIN IS ONLY WEAKNESS LEAVING THE BODY. NOW QUIT FOOLING AROUND AND START TRAINING INSANE!

BUGS QUICK TIPS #21

Stay Fit Keywords: Consistency, Patience, Discipline, Intensity, Perseverance

BUGS QUICK TIPS #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 QUICK TIPS #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 QUICK TIPS #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 QUICK TIPS #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 QUICK TIPS #26

You shouldn’t just be eating food… you should be tasting it too!

BUGS QUICK TIPS #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 a sword hanging over your head;
the moment you start to suck when training, you’re out. No hot performance, no growth! If you feel happy and ‘safe’ when training, you’re simply not going to change that body”

BUGS QUICK TIPS #28

If you like spicy food, 
it probably means you have an element of risk about your character. 
Great things can happen when you take a risk or break comfort zones. Which 
means your mind set is right to start tweaking your workout plan for 
super duper uber-fantantastic supercalifragilisticexpialidocious results :-)

BUGS QUICK TIPS #29

Did you know… your pectoral muscles perform more actions at more angles and in 
conjunction with more upper-body muscles than most of us ever consider!!

BUG QUICK TIPS #30

Want to pump your upper chest, get rid of man boobs and add variation other than the incline bench press? Then focus on the REVERSE GRIP BENCH PRESS with a wide grip (Takes away the focus from your triceps).

BUGS QUICK TIPS #31

The mirror is not your friend and will not motivate you. An addiction to a mirror will cloud your vision to determine if you are truly growing in size. Get some feedback from those who you don’t see too often. If they say you’ve grown… YOU’VE GROWN. If they say you’ve shrunk… YOU’VE SHRUNK!

BUGS QUICK TIPS #32

Remember, everything that you want to achieve in this fitness lifestyle is easy. Just draw Mount Everest on a big sheet of paper, and draw out steps all the way up on the side you need to climb. Each step should be a goal with a time period. Once complete, you’ll slide down the other side of the mountain reeeeal easily. Now go and live it up already!!!

BUGS QUICK TIPS #33

Look… don’t watch his body, her body, this body, that body…

Use it for inspiration yes, but you only need to be watching YOUR body and… YOUR goals. Keep rocking the lifestyle ‘buggers’!

BUGS QUICK TIPS #34

The most important bodybuilding supplement EVER is?

Find out the answer >>> HERE <<<

BUGS QUICK TIPS #35

Stretching improves joint range of motion, improves the function of your muscles and improves neuro-muscular control or efficiency.

Flexibility is the range of motion around a specific joint or a set of joints. Every movement you make from taking up daily activities, exercise and sports require your joints to move through a full range of motion. Therefore a lack of flexibility will lead to muscular imbalances and eventually injury.

So do me a favor and make sure you stretch!

BUGS QUICK TIPS #36

Fat loss = Short intense bodyweight workouts

Lean muscle building = Long cardio workout sessions

Ultimate strength, muscle mass and fitness lifestyle = Stay-Fit Bug ;-)

BUGS QUICK TIPS #37

Avoid Tendonitis!

The simple way to prevent this is to stick to low repetitions. I know you may want to take your strength levels to the max, but my advice would be to go easy on your shoulders when increasing the weight or when performing challenging exercises. If you ever do start to suffer from tendonitits then stop all shoulder exercises, or the ones that may have caused it. Let your body rest. If you do want to get back into the routine make it a slow return. Quit, If the same thing starts happening again.

BUGS QUICK TIP #38

How to increase your metabolism (The short version)

  • Build up lean body mass
  • Eat breakfast daily
  • Don’t skip meals
  • Eat a well planned meal
  • Eat smaller portion meals
  • Drink more water
  • Sleep well
  • Sugar is bad
  • Spicy food
  • Green tea is good
  • Take higher energy foods – Including whole grain, beans, fruits, and vegetables
  • Increase daily activities
  • Reduce fat consumption

BUGS QUICK TIPS #39

”Hold up. Dude… you can lift twice as much as that guy over there. Why is HE bigger than YOU?”

OUCH… painful comment!

Solution: Eat more food… DUDE!

BUGS QUICK TIPS #40

Are you feeling ‘small’ today. It’s probably because you kicked butt in yesterdays workout. Now EAT!

… And wake up to some exploded muscles :)

BUGS QUICK TIPS #41

What was that? You don’t want to let that FAT meal you just ate digest for at least 2 hours?

Oh, you must like the taste of vomit. Right on… right on…

BUGS QUICK TIPS #42

Mix it up and do some muscle confusion please,…its sad watching people doing the same muscle workout like biceps curls….continuing to do ONLY BARBELL CURLS FOR ALMOST 6 SETS….do some hammer curls, concentration curls, alternating dumb bells, drag curls….think people think….

Credit: Mark Anthony Swoltrez Sr

BUGS QUICK TIPS #43

Milk is great, it has mega carbs AND proteins. Overloading on protein, for the most part is not really possible. Unless you’re a human dustbin. But milk is great. Overload that belly (Which of course isn’t really overloading. You’re just putting your body into Super Saiyan muscle building mode ***I loved Dragon Ball Z*** xD) Just expe…ct too ‘PISS ALOT’ after doing so!

I’ll just mention right now that if you really want to understand the truth about how much protein you do (or don’t!) need, take a look at the book ‘How Much Protein?’ by Brad Pilon.

CLICK HERE ===> http://tinyurl.com/how-much-protein-for-fitness

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