Bodybuilding Blog

http://budurl.com/mytruthaboutabs – My Truth About Abs – Week Three of my Body Transformation Blog following the Muscle Gain Truth way.

An abs workout that creates a set of six-pack abs is a key part of any body transformation attempt – male or female.

I’m doing some extra research into all different ab workouts to lose my gut and get back the flat hard abs that I used to have.

This Is BodyBuildingBlog.ca

I’ve been doing my body transformation blog for three weeks- and I’ve been doing the Muscle Gain Truth training system that Sean Nalewanyj teaches online, but I’m finding that I’m needing to look around for a little bit more information about how to lose my fat belly. How to lose my beer gut – without giving up the beer!!

So I’m checking out some resources here, and I found this one – that shows five foods that fight abdominal fat. So I’m watching and I click on this one and it’s a video that starts off right away.

And it’s a video that’s telling me – in detail – this guy’s story, of how he went from a big chubby gut, and, like it says here – with no ab exercises – how he was able to get himself slimmed down to a really nice flat stomach – which is really important in the overall muscle gain endeavor – to have those six pack abs.

My Truth About Abs

http://budurl.com/mytruthaboutabs

I’ve come to think that bodybuilding is a lot like golf. There’s not a lot of action, and there’s a lot of waiting in between the action.

When you are playing a golf game you go up and you whack your ball and then you jump on your cart, or you walk all the way over to the ball and you hit it again.

97% of the time on the golf course, you are not actually golfing.

And it’s the same, it seems to me, with the bodybuilding. I’m only doing three workouts a week right now, and they are 45 minutes each, but they are much higher intensity and higher weights that I was used to doing in the past so I’m getting stiff muscles after the workouts so I know something is happening.

But there’s a lot of time during the week where I’m not doing anything – I’m not bodybuilding, I’m not working out, I’m just concentrating on what my diet should be.

The Muscle Gain Diet

What I should be eating, the timing of how much water I should be drinking, when I should take my creatine, and if this meal should be a real meal with food or if I should just take a protein shake for this one…

The Muscle Gain Truth Workouts

The workouts aren’t actually that involved, and don’t take a lot of unique knowledge, but the diet part for me is quit a bit different, I’m not used to eating at such a rate as to cause my body to build muscle this way.

I’m having trouble with preparing meals so regularly, and I’m coming up with different ideas for cooking up a bulk amount of protein and then slowly eating that over a few days time.

So I hope to share some of those recipes with you – and get some ideas from you guys as well in terms of what do you do for a proper bodybuilding diet!

Does HGH Work For Muscle Gain?

Bodybuilders have become very aware of the relationship between HGH and muscle gain. Professional athletes use growth hormone injections because of the strong support that links HGH with building lean muscle mass.

The use of human growth hormone in bodybuilding is documented to build lean muscle and raise the body’s metabolism rates which in turn gives you more energy and stamina. So, depending on your diet and activity, you could build lean muscle mass – but change the diet and activity level, and you also burn fat effectively.

The Function Of Human Growth Hormone

Human Growth Hormone (HGH) controls the repair and reproduction of cells in the body. Human growth hormone indirectly controls a lot of different aspects of the body, from actual growth of the body to the functioning of the immune system. HGH increases bone density and plays an important roll in muscle gain by functioning as a cell multiplier, increasing the actual number of muscle cells.

Factors Responsible For The Muscularity Of An Individual

The muscular stance of a person is governed by many factors including hormones, metabolic rate, diet and genetics. Out of these key factors, hormones and diet play the most significant role in developing the overall physique of an individual. Human Growth Hormone (HGH) is one of the most powerful of these naturally occurring hormones. Like testosterone, HGH levels in men drop with advancing age; a contributing factor in the drop in the muscle mass of a person with age. Growth hormone supplements are gaining growing acknowledgment as an anti-aging supplement.

It is becoming a common practice among gym trainers and bodybuilders to promote the use of HGH, with a good bodybuilder’s diet and proper protein supplement regime. HGH supplements and a proper diet with exercise, leads to a body that looks and feels great.

First, The Natural HGH Promoters

Before you consider the use of HGH supplements to maximize your lean muscles, it’s important that you use these easy natural techniques to increase your HGH levels; NOTE:  sufficient daily rest and stress free life are two methods which aid in maintaining higher levels of HGH. Happier people tend to have a higher level of natural Human Growth Hormone.

HGH Supplements And Exercise

HGH supplements by themselves will not cause muscle gain. Building lean muscle mass occurs only when a proper exercise routine and correct bodybuilding diet is maintained, then, during the muscle rebuilding activity, HGH can and provide extra results in muscle gain.

The key here is to lift heavy weights. Muscle Gain Truth and other experts agree; heavy weights should be done in 4 to 6 repetitions per set for maximum muscle growth. For fat loss, a low carb diet with basic fitness training such as jogging and cycling will aid HGH to providing the best results.

Growth Hormone Side Effects

Unlike steroids, HGH does not show any side-effects. Long years of research and study of many control groups have proved beyond a shadow of doubt that HGH supplements are favored over other chemicals and drugs.

Hello and thanks for tuning into my bodybuilding blog videos. It’s kind of strange even calling it a bodybuilding blog because I’m just starting out.

Week Two of Muscle Gain Truth

I’ve just finished the second week of the Muscle Gain Truth formula, and I’ve done all of the workouts twice.

Yesterday I finished the back workout, and it was the first time that I tried using weight lifting straps on my wrists when I was doing the dead-lifts and the shoulder shrugs.

This brand of weightlifting straps claims on the package that the rubberized edge is supposed to go against the bar and wrap around when you are doing your lifting. But I’ve seen a guy on YouTube who says the rubberized weightlifting straps should be used the other way so the smooth side is wraps around on the bar, this way you can twist the strap on the bar and tighten it up so it’s the right length before you start doing your lift with it.

When I was working with them, I was having a hard time figuring out how to have the smooth side against the bar and still have the loop fit correctly around my wrist.

So I’m pretty noobie at weightlifting when I’m having a hard time figuring out the weight lifting straps.

… but that’s ok…

So far I’ve found that when I’m doing the workout and I follow with my little book that has the workouts written in it, I find that when I’m done the workout, I’m actually feeling a little disappointed that I should be feeling more exhausted after the workout… it’s been too quick.

But then the next day the muscle stiffness starts to set in, and the following day even more stiffness sets in so I know I’m doing something right.

The next thing to do, to see that I’m doing right, is to make sure that I have protein into my body every two to three hours so I’m always continuing the growth process while I’m out of the gym.

This is Week 2, and every couple weeks I’ll stand up and take my shirt off and hopefully, over time we’ll start to see a difference. My buddy was telling me that my belly is probably bigger than it was, I’m putting on weight everywhere… today I weighed myself and I’m 191.4 lbs. I’ll weigh myself more regularly and see how my weight goes up. That’s not something I’ve done regularly – is to weigh myself.

While on a nice easy bike ride, I stop and record a short note to talk about The Most Powerful Tool that Sean Nalewanyj taught me about in Muscle Gain Truth so far.

About three weeks or a month ago, I started carrying a little black note-book with me each time I went to the gym for a workout. I started writing down all the weights that I was doing, and the number of reps I was doing – and starting to get an idea of exactly how much I’m progressing each week.

I found that since I started following the Muscle Gain Truth formula – I’m on say 3 of the second week – I’m finding that I’m just finding out what my maximum intensity weight really is. I’ve been bumping it up every week, but I’m finding that I can still do more – and I’m not completely finished on the seventh rep.

My reservation is, as I go along, is that I don’t want to injure myself and reduce my progress and slow myself down, so I’m taking it pretty easy on these first few weeks and slowing adding the weight on, and working my way up.

This afternoon when I go in for the second workout of week 2, I’ll be focusing on chest and triceps. I’m a bit more familiar with those muscle groups, so I was able to go right up to my maximum intensity weights right away. And now it’s going to be interesting to see, in my book, if I’m progressing from week to week – how many reps can I do, and can I add on 5 lbs to what I’m already doing.

How This Body Transformation Blog based on
Muscle Gain Truth Came To Be:

After a year of weight training, some results were showing and it was encouraging to me.

Feeling encouraged, one evening last spring I started searching YouTube for some information on bodybuilding workouts… that’s when a world of new information began to open up to me, and I learned about Muscle Gain Truth.

It wasn’t long before I found the excellent Sean Nalewanyj videos on YouTube:

http://www.youtube.com/user/NalewanyjFitness

I really appreciated the fantastic advice and his clear enthusiasm about the topic, and after I watched through all of his videos that I could find online, I went and signed up for his Free 8-Part Muscle Gain Course.

I felt that Sean was giving great advice, and, he was making me consider the bodybuilding diet in a whole new way, so I wanted to hear more of what he had to say.

Here’s What I Got

The 8-Part Muscle Gain Course by Muscle Gain Truth

I enjoyed each part of the email series that I received!

The First eMail

The first email in this bodybuilding advice started out powerful and hard-hitting. I have to admit, he nailed my weight lifting workouts, and described why I was getting my average gains and my normal bodybuilding experiences during the past year of my weight training… then, he explained a simple tool that, since that time, I have been sure to carry with me when ever I to the gym for a workout.

Sean called it ‘The most POWERFUL tool possible…’ And that tool was the cornerstone for me. That was the start of my learning curve about bodybuilding. That tool started me thinking about muscle gain in a different way.

The Second eMail
How To Build Big Arms
The second email in The 8-Part Muscle Gain Course:

When I look back now, I remember that the information in this email was disappointing to me.

It was disappointing to me because Sean said that, to build big arms, I should directly stimulate the biceps no more than once per week!

I couldn’t believe it! He wasn’t telling me about the arm-blasting sets of successively lighter weights in order to deplete the muscle of all ability to perform… I was kind of expecting some psych-up techniques of a football coach to get me pumped up enough to complete the devastating workouts…

But instead, after reading this section, I had some of my first bodybuilding myths shattered and learned some Muscle Gain Truths – it was uncomfortable for me to hear that less training could yield bigger results.

Getting An Idea Of How Much I Could Lift

Over the next few weeks, I began writing down all of the weights and reps I had been doing. Trouble is, I was doing a general body routine two or three times a week. I was hitting all the major muscle groups each workout as an intentional strategy.

The Third eMail
Maximum Gains In Muscle Size & Strength

The next email provided absolutely tonnes of information when it came – really, I didn’t know what the guy was going to sell me after he’s giving me all this information. This email really clarified a few things for me. This email really got through to me exactly why I should train each individual muscle only once per week.

It was here that I began learning about the correct training volume and intensity to maximize your time in the gym – and maximize your gains of lean muscle.

The Next eMail
What You Are Eating Could Be Killing Your Muscle Gains

The next module in the course took me a while to read through. I left the page open and read it all again a while later.

‘most top experts consider nutrition to be even more important than what we accomplish in the gym.’

I’ve always considered myself a healthy eater – but there was a lot that was new for me – about the bodybuilding diet that is specific to gaining lean muscle mass. The details are much more extensive and much more important than I considered before this.

He covered the best sources of protein, various carbohydrates, good fats and meal frequency. Even included a sample meal plan for a day in the life of a bodybuilding diet! As a result of this lesson on bodybuilding diet mistakes, I’ve made some significant changes to my eating patterns!

The Encouragement eMail

Encouragement For Your Muscle Gains

I was delighted one day throughout the email course, when I received an email that was almost completely focused on some great affirmations that help with the psychology of enduring the bodybuilding workouts. Sean started with a fantastic Bruce Lee Quote:

“Knowing is not enough; we must APPLY.

Willing is not enough; we must DO.”

His email went on to really drive home the point about taking action. I gotta tell ya – it felt good to reflect on my long and steady months of training I had accumulated – and, feeling all inspired, I went and had a great workout that night, and really enjoyed the muscle stiffness in the days that followed!

At The End Of The eMail Series

All of the email in the series were informative, and Sean’s enthusiasm is contagious! I had decided long ago that I was going to buy his Muscle Gain Truth program, but I waited until I was done the introduction so I would have a chance to go over everything a few times.

Just over a week ago, I purchased my copy of the program, and started to read, watch and listen through everything!

Coincidence Brings Two Ideas Together

Around this time, as coincidence would have it, I was watching the videos for The Pre-Challenge – an introduction to an instructional series put together by Ed Dale and his partners: The Challenge, 2010. This challenge is geared toward people who are interested in Internet Marketing as a means to create or boost a business online.

I Took The Challenge

This website – called The Muscle Gain Truth – Body Transformation Blog, is, generally, following the market identification steps outlined within The Challenge 2010, while bringing together internet marketing information I’ve learned from Micheal Campbell, Little Rich and Yaro Starak, to tell the story of my daily experiences as I dedicate myself to a training program with the intent of transforming my body into a lean muscular frame.

Presently, we have just completed Day 7 of The Challenge, and I am now resting my way through the 7th day of following the Muscle Gain Truth workout and nutrition plan!

This is Week 2 of the Muscle Gain Truth Program, or the second time through this leg workout.

I’m still working my way up to a weight that provides the right intensity of effort, without causing injury. Last week I found that my legs were very stiff on the second day after this workout, even though I could handle two sets of seven of the weights easily. This week I’ve added more weight and found that I’m still handling it with relative ease – so next week I’ll be confident to increase again.

The Warm-up

I start with 5 minutes on the stationary bike. Because I’m concerned about losing my little bit of flexibility, I’m also adding 5 minutes of stretching before I start the weights, and 10 to 15 minutes after each workout is completed.

Your Tips and Comments

I would be grateful for any advice that other bodybuilders have about the form and technique I’m using in the video below!

Squats

These are supposed to stimulate many parts of the body at the same time. I’ve avoided squats in my bodybuilding routines for the past year, but I’m starting them now with the Muscle Gain Truth program because they are reported to be one of the most important exercises for overall body training.

I’ve avoided squats because I hear that even experienced bodybuilders can have bad injuries to the knees and lower back from this bodybuilding exercise. Any tips on how to avoid injury while doing squats would be appreciated!

Leg Press

This workout station has been a favorite of mine from the very first day. I’m doing it with my toes pointed almost 45 degrees outward so that I’m strengthening my inner thigh at the same time as the quads.

One question I have about this drill – should I bring the weight down as low as I do? While I wasn’t aware of this before I took this video yesterday, I see that bringing the weight down this low causes my lower back to curl slightly, and my hips to move away from the backrest when the weight is at it’s lowest range.

I wonder if this will this cause injury when I get up to a heavier weight?

The Rest Of The Workout

After I completed the seven or eight workout stations, I can say that, in comparison to my old workout routine, I’m not leaving the gym feeling as exhausted and spent. And I have to admit that I’m missing the complete relaxation that I’m used to experiencing after a good, long, hard workout.

The Muscle Gain Truth workouts in this first eight weeks are shorter and take less time – but I’m using much heavier weights, so each drill is causing me to contract my muscles with much greater intensity. My mental aim while completing the last rep, is to contract my muscles soo hard, that they think “we must be in a life-threatening situation – we better adapt, gain more muscle – and get stronger!”

My 7th day on the Muscle Gain Truth program. My body transformation blog.

One thing I’ve noticed is that my shoulders and arms are getting stiffer, it is impossible for me to reach over and under and touch my fingers behind my back.

I don’t want to lose flexibility in my joints because I still want to do other sports. So I’m looking for some advice and training drills on flexibility for bodybuilding – without risking over-training…

Any tips on stretching and flexibility for bodybuilding?

Hello it’s Day Six of Week One

The first thing that I want to report is that the stiffness from each workout doesn’t come until the second day after the workout.

The Stiffness From Each Workout

So when I did the workout on day one, day two I felt pretty good, but on day three – my legs and lower body were really stiff.

On day three I’m doing a workout for chest and triceps… the next day, those weren’t too bad – a little stiff… and then, on day five – those were *really* stiff!!

….I was thinking I didn’t want to go to the gym for the third workout on day five.

But, I did… I went down and I did it… and now I *know* that my back and biceps are ‘in for it’ tomorrow!

The BIG Mistakes I was making.

I haven’t gone through all of Sean Nalewanyj’s course materials yet, but some of the stuff that I found most informative was to listen through the Top 12 Mistakes That A New Bodybuilder Makes.

The first set, the first five or six of the 12 Mistakes were things about over training… too much training, and not training with the right intensity.

That was kind of interesting to me because my old workouts were, instead of doing two sets of seven at the maximum weight you could do, instead, I would have done, maybe 30% less weight, and would have done three sets of eight – twice – to hit that muscle group. So I would have felt like I worked it really good and got it quite pumped up. I certainly worked more reps and lighter weights into my weights before.

And the second set of mistakes that a beginning bodybuilder makes – from number seven to number twelve, pretty much, were all talking about the bodybuilding diet mistakes.

I really learned a lot about eating properly after a weight workout, and eating properly to feed the body throughout the week – even on days that you’re not working out – because I didn’t realize that there’s a hormonal change in the body where the entire body as a whole starts to adapt and starts to grow because of the workouts and because of the stress that you’re putting on it… so long as it’s the right intensity and the right number of reps.

After Week One – The Most Important Points

So, after Week One – that’s the most important thing that I’ve seem to have learned – is the intensity of the workout that has to be done, not the length of it…

Then feeding myself every three hours with enough protein, and to figure out how much protein I needed to eat… and prepare all these meals, it’s actually a much harder challenge than the weight workouts themselves.

The workouts are more intense but they’re short… they’re not that hard – you get stiff afterwords, but um, keeping up on the diet part of it seems to be my biggest challenge right now.