8 Ways to Accelerate Your Fat loss (20% BF and above)

March 26, 2012 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

Let’s get one thing clear. The goal for all Fitbuzzers (Well, most, since we created this together on Facebook) is to get strong, lean and for the ladies, to still look feminine. To date, we’ve mostly focused on just a few specific programs to help with that. But today, it’s all about how to effectively shred down for…

  • Those of you who have a body fat percentage of 20% and above
  • Or if you’re simply in need of a ‘fix’

Let’s get into it…

 

#1 – Wear cool clothes

 

No, I don’t mean cool clothes, as in look ‘cool’. I’m talking about wearing clothes that will actually help you physically stay cool and not get hot. Because getting hot causes you to lose heat easily through your breathe and skin. The process of warming up your body requires the use of calories, which is on an going downward spiral. Because even more calories must be burned to maintain your body’s core temperature.

Also, if you are a regular to outdoor training in the summer months, then stick to light colored lose fit clothing made from ‘smart’ wool (Not cotton). Light colors, because dark colored clothes absorb heat from the sun, which can raise your bodies temperature during exercise. And wool over cotton, because cotton (especially when wet) cuts off ventilation. Wool promotes cooling ventilation during your workouts as water vapor from sweat is transmitted through the fabric into the air.

 

#2 Get to bed and sleep before midnight (And sleep ‘cool’)

 

Screw the ‘I’m busy and sleep only 5-6 hours per night’ approach to life. You may have periods in your life when it gets like that, but for the majority, you need to be getting those full 8 hours. This will tell your body that all is well. Besides, being to busy is not an excuse in todays technology driven world, where you can simply micro manage daily tasks that you simply do not need to do.

E.g.

– Food shopping can be delivered

– Money management can be made a breeze with services like Mint.com

– Exercise and Diet programs are DONE-FOR-YOU by Stay-Fit Buzz (Hehe, self promoting is not cool, but you know it’s true :))

 

Sleep obtained before midnight stimulates the release of growth hormone, testosterone and promotes cell repair. Which is beneficial to effective fat loss.

 

#3 Don’t diet (Because diets don’t work), do this instead

 

The solution that many think of when it comes to dieting is to go on a low calorie diet. However, that is not an ideal long term solution, which more often than not will lead to the following:

 

  • Lose muscle mass (Which sucks because stacks of lean muscle mass keeps you lean)
  • Increased activity of fat-storing enzymes and hormones
  • A lower metabolism
  • Decreased activity of fat-burning enzymes and hormones
  • Decreased thyroid output
  • Wanting to eat more because of an increased appetite
  • You’ll have less energy, which causes you to do less in terms of work capacity
  • You’ll probably gain that weight back after several months

 

Let me explain why this is and the approach that you should take instead….

 

If you’ve read the Stay-Fit Buzz Lifestyle Diet ebook, then you’ll know that we don’t approve of the typical diet approach to maintain the desired physique of a Fitbuzzer. We’ll get back to that shortly. Now, the first thing that you know that you need to do in order to lose weight is reduce your calorie intake right? However, most ‘diets’ require you to ‘drastically’ cut your calories via a severe food restriction. This will work, but not as a long term approach. The worst part about that approach is that most of the weight lost is muscle and not fat. And you need muscle on your frame if you want to stay lean and mean for the long term. And it’s not just ‘talk’ from me either. Statistics back that up too. Statistics show that approximately 65 percent of the U.S population is considered to be overweight. Research from the National Institute of Health shows that obesity is a cause of more than $100 billion in health care expenses.

 

There are more weight loss and diet products out there than ever before, so why is this?

 

Well, the reason why most ‘diets’ don’t work is scientific:

 

Because the human body has a natural defense system in place to protect you from starving

 

The moment that your body senses that you are starving or limiting the foods that you are consuming, this defense system starts to work it’s magic.

Think about this. A starvation diet would require you to rapidly cut your daily calorie intake from say 2000 to 1000. That’s 7000 calories in a week. There are 3500 calories in a pound of fat, which means you should be able to lose 2 pounds of fat per week. If you were to do that for weeks on end, you would probably abracadabra ‘disappear’. So, that can’t be right. What actually happens is that this will work for the first several weeks, but then it will stop. Because your body has a weight regulating mechanism that recognizes when there is a food shortage and it simply starts saving energy and reduces the rate of calorie burning.

In fact, to make this more real for you to understand, go into the wilderness for a week, with water as your only means of ‘food’ and I can assure you, you’ll come back in one (yet hungry) piece. And that’s because of your bodies natural defense system.

However, this same system is the reason why severe calorie cutting doesn’t work, because your body won’t know the difference from if you really are starving to death or just going on a severe diet. It will go into defense mode regardless.

Let’s look at this from a real life example and the reason why the quick diet will probably make you put that weight back on.

 

Code name: Rippley

  • Weight: 200lbs (She obviously weighs more, but 200lbs for example sake :))
  • BF%: 20%
  • BF: 38lbs
  • Lean body mass: 166lbs
  • Wants to lose: 20-25lbs

 

Week 1: Loses 6lbs

Week 2: Loses 5lbs

Week 3: Loses 3lbs

Week4: Loses 3lbs

Week 5: Loses 3lbs

Week 6 loses 3lbs

Total 23lbs lost

Great ‘Dude, I done it man, I lost the weight and I look great’

Yes, this is the end result of success (The actual journey to getting these results is the real success). But do you notice how the rate of weight loss started to slow down? This is expected, but still something to note.

 

New results

  • Weight: 177lbs
  • 15% BF%
  • BF: 28lbs
  • Lean body mass: 154lbs
  • Weight lost: 23lbs
  • Fat loss: 10lbs
  • Lean body mass lost: 12lbs

As you can see, the diet worked. But like everything Stay-Fit Buzz related, it’s all about the details inbetween. If you take a closer look, you can see that half of Rippleys fat loss was actually lean muscle mass loss. Which means that she has decreased her metabolic rate. She’ll get the ‘happy’ vibe, look in the mirror and will say ‘Yay, I look great’. Like most people, she’ll come off the ‘diet’ and if she’s good she won’t binge. However, she will most likely go back to her daily maintenance level. Which isn’t totally bad. But over time it will be, because the muscle loss means that her body won’t be burning calories as efficiently as before. And like magic.

 

Thin Rippley is Fat Rippley once again

 

6 weeks + later…

  • Weight: 200lbs
  • BF 20%
  • BF: 40lbs
  • Lean body mass: 160lbs

And the worst part about this, is that it’s a downward spiral from here on, because her metabolic rate now sucks (Less muscle and more fat to add), which will make it harder for her to do the same thing again.

This is why I hate to use the word ‘diet’ in anything Stay-Fit Buzz related, because as you can see, you won’t be a ‘Fitbuzzer’ for very long with this approach.

 

How to overcome this

 

Start habit building

This won’t happen overnight, but the idea is to change just one or two things every few weeks and keep doing that one thing consistently. And before you know it, it will become a habit. It could take months to form several new habits. Because it will be hard to make something a ‘habit’ to begin with. But I can assure you, a year from today, you’ll be a new person.

Build more lean muscle

It’s quite simple, just be sure to include weight training into your program. Which is why it’s included into many of our current programs. You’ll burn more calories during exercise and when you’re not working out. And ladies, don’t worry, you’re not going to turn into a bulky bodybuilder. First, because most people don’t have the genetics to build huge muscles. Second, because your food intake for the lean and strong physique won’t allow for you to get bulky. So lift that weight already.

Use a small calorie deficit. 

The Stay-Fit Buzz Lifestyle diet is a prime example of this. Instead of severely cutting calories, just use a smaller caloric deficit. Now, you may already be cutting only 500 instead of 1000 calories per day as an alternative approach, which is okay. But the better approach is to set your calorie deficit as a percentage of your maintenance level (Which is around 15-20% – The Stay-Fit Buzz way). The reason why this is a better ‘individual’ approach is because a base number could send certain low calorie intake individuals into danger territory.

For example

Female

  • Maintenance calorie: 1750
  • Calories to cut: 750
  • New intake: 1000

That’s a 43% cut in calories!

  • Maintenence calorie: 1750
  • Calories to cut: 20%
  • New intake: 1400

Big difference right. If you were to introduce the Stay-Fit Buzz lifestyle diet to a friend, then they could take it and make it their own. However, you couldn’t do that with everyone you decided to share it with, because each persons goals are different and the chances are that you will have quite a few low calorie in take friends, so those huge drops won’t be beneficial to them. They sometimes can be, but calorie cuts greater than 20% are more likely to cause an increase in muscle loss and a slower metabolism. Just don’t make it a habit to get caught up in these ‘numbers’. Just make sure you drop the calories slowly to begin with.

 Use exercise to burn the fat rather than diets to starve the fat 

As you know, you need to create a caloric deficit in order to get that desired physique. The way that you have learned thus far is to reduce calories with The Lifestyle Diet approach. The only downside to this is that you risk losing that precious lean muscle and screwing up your metabolic rate.  You’ll will do this regardless, because it works. However you should do that as well as…

 

Eating more (The Lifestyle Diet way) while using (aerobic) exercise (And weight training) to burn calories

Here’s why adding exercise works:

  • Exercise will burn calories without you having to starve
  • High intensity exercise will boost your metabolism
  • Over-training is hard to achieve. Bad dieting is not (It’s very easy to do  as you know)
  • Weight training will help you keep your lean muscle. Dieting can cause you to lose up to 50% of it.

 

Set your minimal calorie intake level requirements and stick to them

This is something that the Lifestyle Diet teaches you to do. Again, use it as a guideline only. Don’t over obsess over it.

Raise your calories when fat loss stops

A continuation of calorie cutting is normal, especially in the early stages. But when that fat loss stops, one of the best things you can do is to increase your calorie intake for a short period of time, say 3 weeks max. Because when you eat more, your body burns more. The proper term for this is called ‘cycling’, which I may touch upon in another post.

This is why typically diets suck and why it’s not an approach supported at Stay-Fit Buzz

  • Individualized food intake plan
  • Structured and detailed weight training plan
  • Aerobic cardio plan

FTW

 #4 Avoid petty stress

 

Stress: Multi-tasking and worrying about petty things that produce a mind state that looks like an angry drought on African plains

I’m no stress management expert, but I sure can tell you one sure fire way to manage stress. Simply focus on where you are going more than where you are at. Keep driving that tractor. You’ll hit a few bumps in the grass, yes, just keep on going and things will tend to work out. If you keep looking back at the minor little hiccups in your life, your diet, your workout, that injury, you’ll crack and go mental. If your body fears an attack or if you start to starve yourself for example, it will respond by slowing your metabolism and preserving body fat. Again, I’m no stress management expert, but the above method has been working wonders for me over the years and I use that approach daily while operating SFB and other fitness related operations.

 

#5 Not knowing what you will do in your workout before you workout

 

(And know what you’re doing to)

One of the key things Stay-fit Buzz focuses on is the details. Just like we have posted in the past, keep it simple (diet and workout). Now, going into your workout unplanned is just not cool. 1st, it shows that you don’t really have a true goal. If you have a real goal, you’ll always know what you will do for every single workout. Kind of like how you always know what your password is when you need to take cash out of the cash machine at your bank. It’s just something you always know. Now, I’m not talking about remembering each and every exercise, I’m talking about remembering your workout structure (This can become a habit too by the way).

Example

Resistant strength training days

– Warm up

– Work set warm ups

– 2-3 big compound lifts (lower body/upper body/lower body)

– Ab exercises at the end (If need be)

– Warm down with static stretching

 

Real, quick, solid success is not an accident. It’s planned and/or prepared for. Yes, you can just flaw it, but for most and for those who are not genetically gifted (circus show people :)) you’ll need to plan for it. 2nd. It promotes a bad habit of inconsistency. Walking in and just doing any old random exercises to get strong, lean and sexy will lead to inconsistent results and discipline levels, because your lack of decent results will demotivate you. This will lead to a lack of discipline and you’ll eventually quit. The reason why results will be inconsistent, is because of what you’re telling your body to do.

For example

Your initial goal for fat loss should be to perform short bursts of high intensity interval aerobic exercises (Cardio)

Performing random and inconsistent cardio will work fine for the first several weeks. But once you achieve your ideal physique, it would be best to follow a lot of the structured techniques mentioned in this guide. Not doing so will lead to a screwed up metabolism and an unnecessary loss of lean muscle mass.

Yes, overall you will find out what works best for you through your own trial and error. But at least do so with a plan to properly attack that fat for the long term

 

 

#6 Start setting your goals properly

 

I talked about goal setting briefly for a moment there. But when it comes to goal setting, most people will go about it the wrong way. Here’s how to really go about setting goals:

Get specific

When you signed up over in the member area. One the the requirements is to state your fitness goals. That’s for us to know and to help you, so that you are reminded about it every-time. However, for yourself, go specific. Instead of saying:

‘I want to get lean’

Turn that into:

1. I want to get lean…

2. By losing 20lbs within 12 weeks

3. With a more defined butt

4. And with an increase in strength, say, manage 3 sets x 10 reps of pull ups

5. Be able to wear that new dress I bought (That doesn’t currently fit) < Great motivator by the way

 

That will keep your eyes on the prize instead of saying you just want to get lean.

 

Measure your goals

I’ll keep this simple. Just use the mirror and before & after shots. The scale is great too, but it doesn’t always give an indication of real progress. If you like what you see, then you’re happy. The ideal method is a body composition test. This is something I’ll cover in another post.

 

Set motivating goals

Listen don’t ask others for what you should expect or deserve. No one knows what you REALLY want but YOU. Seriously. Family and/or friends, more often than not will tell you ‘realistic’ goals. Screw realistic and go big. Screw their well meaning low expectation views. If you set a big, sometimes crazy goal, It will motivate you enough to want to achieve it. If you do, then you know that you can do anything you put your mind to. If you don’t, then you would have still gotten further than if you went the realistic route.

Why do you think Stay-Fit Buzz interviews and invites people over who have fantastic physiques? Because we know that it will motivate you to achieve it. And it’s do-able. Heck, even I was proof of that this time last year (Add me on Facebook to see that picture).

Use those physiques as a starting point and push yourself to create an even better physique than what you see here. Go Fit Buzz Big!

 

Set realistic deadlines

Now, we have to slow down a bit ‘slightly’. Because I don’t want you drifting off on into weight loss territory. Your goal is to lose body fat without losing to much lean muscle. You already know that quick weight loss approaches to the ultimate Fit Buzz physique suck. Just go the route we describe in this guide, set the big goal, but keep the deadline realistic. Realistically, you will reach your 5-8% drop in body fat in 3 months max. Don’t screw that up by starving yourself and all of the other negative approaches mentioned in this guide.

 

Set short term and long term goals

I’m a complete maniac for this. What you need to do is write a list of goals. Set your big goal first. Then have your 3 month goals. The 3 month goals are great, because they’re easily measurable. It could be the big goal chopped up into 3 month batches, or just separate 3 month goals. You can work your ass off on the 3 month goal and easily track and trace what you need to change week by week to ensure that you reach it.

The big goal could be to lose 60-70lbs if you’re currently BF 20% or above. That could take one year. The 3 month goal could simply be to lose 5% of your current body fat and 15lbs. The 3 month goal is great because it’s something you need to do with urgency, so procrastinating shouldn’t even be an issue here.

I could carry on about goal setting, as it’s an important part of the fitness lifestyle (And life goals too). But I’ll save that for another post or program chapter.

 

#7 Understand your strengths and weakness

(And keep revisiting them)

 

Listen, no one is perfect. Yes, it’s not a good idea to dumb down perfection, but the fact is you are not. Understand yourself through and through. But don’t just identify them, write them down and then revisit that same sheet of paper again from time to time as a reminder.

 

#8 Never keep food snacks in the house

 

(In fact, that’s an extra tip in itself in regards to overcoming bad genetics. That is, create an environment that will work in favor of your kids future. Get them into working out by setting up a their environment. You know that saying right, don’t throw your life away, because you kids will grow up the same way.)

 

Onwards…

This tip is old school, but still very effective yet often neglected. Look, if it does not make it into your cart at the food store, it won’t make it into your house. YOU should be the one setting the ground rules. Not your partner or your kids. Put your foot down dammit. Because I can guarantee that you will eat those snacks if you KNOW they are in your house. It’s human nature. You’re not going to resist. If you’re serious about getting in tip top shape then shop for it and screw what anyone else in your house thinks.

 

Conclusion

 

Hopefully you now know the proper way to go about accelerating your fat loss. And understand why somethings work well and others don’t. I have a few more fat loss methods up my sleeve, so stay tuned for part 2, where I’ll reveal even more effective ways to accelerate your fat loss.

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3 of the BEST ‘Structured’ butt building workouts

When it comes to building your butt, the solution of what to do is probably already obvious to you. Which is to perfom exercises such as squats, deadlifts and lunges.

However, like most things, having ‘just’ the ingredients will only get you so far.  A proven recipe is what you need for quick success, without having to go through too much trial and error to achieve the desired results. You know, with the goal to avoid things such as.

  • Putting on too much muscle mass (Because butt building requires an increase in food in-take).
  • Eating too much of the wrong thing at the wrong time resulting in an undesired build up of fat.
  • Or just simply doing too much or too little of the wrong thing, regardless of what that may be.

And instead, follow a proven butt building formula in order to…

  • Get strong
  • Build A much leaner physique all around

And most importantly, a change in the shape and feel of your glutes. Which will result in a physique like Abbie Burrows (Or similar).

  • Part illusion, with the help of built up obliques
  • Part actual glute growth

So today I decided to share 3 structured No nonsense butt building workouts that you can start applying straight away.

Note: These workouts should only be performed by those at an intermediate level of fitness. If you are a beginner/novice, then put the ego away and feel free to check here in order to get a ‘safe’ start)

The Goal:

  • To build strength and not mass
  • To change the shape of your butt without gaining extra fat
  • Lift as heavy a weight as you can on the compound lifts (Squat/Bench Press/Deadlift)

Workout No.1 

 

(Before you begin) Warm up

1 – Box squat (A butt targeting exercise) 

  • 2 reps
  • 1 minute rest
  • Repeat for 8-12 sets

2 – Barbell squat

Barbell only squat (2 set/5 reps Work set warm up)  

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

3 – Bench press

Barbell only Bench press (2-3 sets/5 rep Work set warm up)

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

4 – Barbell deadlift

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

5a – Lat pull down (or pull ups with full range of motion) – 10 reps

  • No rest

5b – Cable Row (or bent over row) – 10 reps

  • 30 second rest
  • Repeat both exercises (2 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

6 – Lying Leg curl (or stability ball curl)

  •  10 reps
  • 30 second rest
  • Repeat

Want to build abs? Work them for 10 minutes at the end of your workout

7 – Full hanging leg raise  

  • 30 second Hang 
  • 30 second rest 
  • Repeat 

 

Warm down 

 

Workout No.2 

 

(Before you begin) Warm up

Barbell only squat (2 set/5 reps Work set warm up)

1 – Leg press (or barbell squat)

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Press exercise (2-3 set/5 reps Work set warm up)

2 – DB shoulder press

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Bent over rows (2-3 set/5 reps Work set warm up)

3a – Cable row (or bent over row) – 5 reps

  • No rest 

3b – Pull ups – 8 reps

  • 30 second rest
  • Repeat both exercises 4 more times (5 sets total)

 Assistant exercises (1 set/5 reps Work set warm up)

4a – Tricep overhead press – 10 reps

  • No rest

4b – DB Bicep Curl – 10 reps

  • 30 second rest
  • Repeat both exercises

Assistant exercises for Lunges (1 sets/10 reps)

5a – Barbell Side lunge to knee up (butt targeting exercise)

  • 10 reps
  • 30 second rest
  • Repeat

5b – Barbell reverse lunge

  • 10 reps
  • 30 second rest
  • Repeat

Warm down 

Want to build abs? Perform them for 10 minutes at the end of your workout

6 – Bicycles

  • 30 seconds
  • 30 second rest 
  • Repeat 

 

Workout No.3 

 

 

(Before you begin) Warm up

 

1a-Push up – 30 seconds

  • No rest

1b-Plank – 30 seconds

  • 30 second rest
  • Repeat both exercises
  • Static Stretching

2 – Pull ups with four count decent  (Do as many as you can each set)

  • 10 reps
  • 30 second rest
  • Repeat 2 more times (3 sets total)

Barbell only squat (2 set/5 reps work set warm up)

3a – Barbell squat – 5 reps

  • No rest

3b – Leg Press (or reverse lunge) – 10 reps

  • 30 second rest
  • Repeat both exercises 4 more times (5 sets total)

4 – Bench press

Barbell only Bench press (2-3 set/5 reps Work set warm up)

  • 5 reps
  • 30 second rest
  • Repeat both exercises 4 more times (5 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

5a – Barbell Deadlift

  • 5 reps
  • 30 second rest
  • Repeat both exercises 4 more times (5 sets total)

5b – Sumo dead lifts  (A butt targeting exercise) 

  • 10 reps
  • 30 second rest
  • Repeat  

Assistant exercises (1 set/5 reps Work set warm up)

6 – Cable row (or inverted row)

  • 10 reps
  • 30 second rest
  • Repeat

7 – Reverse Delt Raise – 10 reps

  • 30 second rest
  • Repeat both exercises

 

Want to build abs? Workout them for 10 minutes at the end of your workout

 

8 – Hanging leg raise alternating sides

  • 15 second hold each side
  • 30 second rest
  • Repeat

Warm down 

Again, these are structured workouts that you can test run right away, and you could start seeing results as soon as April. The structure is laid out for you, however the reasons behind the structuring may not be all that obvious on first glance. So if you’re in this butt building fitness game for the marathon and not just the sprint, or if you do start seeing the results I speak of here, then feel free to make a pit stop over at No Nonsense butt building to take that Ferrari home instead of a taking a quick test run.

The full No Nonsense Butt Building Program <==

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10 Reasons Why This Is The Best (2nd) Post Workout Food Source Ever!

Ok… very soon you’ll be introduced to the concept of ‘In The Zone’ nutrition. I wont reveal all of the specifics just yet. But the short version is to stack your guts and deliberately spike your insulin levels around the times that you workout.

Now, if we fast forward to the post workout meal, you’ll know that its important to refuel your body full of nutrients. Nutrients that you would have used up during your workout.

If you have been following, you will also know that it’s important to refuel your body with the RIGHT sources of carbs and proteins… especially within 30-45 mins after working out.

There are many food sources you can choose from (Many of which you will learn about in the coming weeks).

But if there is one food source that does it all and has gained the crown to be labeled the ‘best’, it would be… (As a 2nd post workout food source. More on this shortly)

Whole milk

 

 

 

Why whole milk?

Let’s look at the specifics…

#1 Whole milk is highly anabolic

Anabolic…?

This is just a word used for the process of building muscle. And whole milk is very good for that.

#2 Whole milk is highly soluble

 

 

Milk is 87% water, which means it’s largely a liquid food source. Which also means it’s a easily digested food source. Which is exactly what you want to be consuming 30-45 minutes post workout (2 hours for whole milk). As you want to get the right nutrients into your muscles as quick as possible.

#3 Whole milk is convenient

 

 

We all want to make the process of re-building muscle an easy one as well as a pleasurable one after a workout. Milk is packaged in bottle form, which means you can…

  • Take it with you on your travels
  • Buy it from the store and take it with you into the gym
  • Drink it as you please
  • No preparation time (Great for you talentless cooks out there ;))

#4 Whole milk is cheap

 

 

568ml of milk (2 cups) costs about 72 cents.

That is 72 cents per workout.

4 workouts a week x 4 weeks = 16 workouts x 72 cents

 

 

= $11.72

 

 

That is pocket change!

Your ultimate post workout nutrition source costs next to nothing. Follow a good program and you’ll look like a million dollars… at the cost of nothing!!!

Hail to whole milk…

#5 Whole milk contains a good balance of protein

 

 

Now, unless you have been living under a rock, you would be well aware of the popularity of whey protein for post workout nutrition. The reason being is that whey protein is a fast digesting protein, which makes it right for post workout nutrition in order to refuel your muscles. (You can learn more about the different types of protein/supplements in The guide to necessary supplementation ebook).

 

However, I do not represent any supplement companies, and I won’t force every supplement in existence down your throat. So I’ll introduce you to a case of ‘did you know’.

Did you know that whole milk consists of 80% casein 20% whey?

Well now you do. With that being the case. One swift gulp (say 250-500ml) of milk post workout will give you the best of both worlds.

1) Fast digesting protein into your muscles

2) Slow digesting protein into your muscles

This means that you can keep on guzzling milk even up until bed time, which of course means muscle repair activity even while you sleep!

Did you know that whole milk contains a strong dose of BCAA’s? (The main 3 chain BCAA’s – There are 21 in total).

Branch chain amino acids are what proteins in your body are made up of (They are like long strips).

I talk about these in ‘The guide to necessary supplementation too’. But drinking whole milk actually means you won’t have to spend any extra money on supplementation. Whole milk is already very affordable as mentioned above. You’ve now saved yourself a stack load of cash!

#6 Whole milk contains a good balance of carbs

 

 

That’s right, whole milk is high in carbs too. Carbs are what you need along side protein after you workout. Yes, you will be spiking your insulin levels through the roof, but don’t worry. This is the one time of day that you are allowed to do so. Your muscle receptors will greet the flow of food into your muscles with open arms.

Oh, and another thing. Earlier I talked about eating the right type of carbs post workout. Meaning you need to be consuming simple/ fast digesting carbs. Also known as lactose. Which is largely found in products such as… milk (Whole milk wins again). And again… this will indeed spike your insulin levels. But it’s ok. This is the one time of the day you are allowed to do so.

Cant drink milk because you are lactose intolerent?

If you’re lactose intolerant you can consume lactase pills instead. They’re just as good as taking lactaid milk, but they cost a lot less.

#7 Whole milk contains a good balance of fat

 

 

Earlier I mentioned that whole milk is highly anabolic. This is partly due to the increased levels of saturated fats contained within it.Yes, you may have understood that saturated fats are ‘bad fats’ (Which I actually state in the guide to necessary supplementation ebook). But in the scenario of post work out nutrition, they happened to be the right fats. Because they are known for sending testosterone levels through the roof. Which is of course what we all want when it comes to building muscle.

The increased fat content in whole milk is also very beneficial post workout too, because of ‘fats’ slow digesting nature. (Again to be consumed 2-3 hours post workout)

#8 Whole milk tastes better

 

 

We all know that Stay-Fit Bzzg is all about living the lifestyle while shred ourselves to bits. And one important part of that lifestyle is to make sure that we aren’t just eating food… bust tasting it too!

With that said, whole milk makes another winning entry for reasons why it makes for the best post workout food source.

More fat > more tasty > digests slower> Therefore…keeps hunger at bay

#9 Milk is better than Water

 

 

Milk is about 87% water. Proper hydration improves muscle recovery and can increase strength by preventing fatigue & stalling. However, milk contains electrolytes and minerals such as potassium and sodium which improve re-hydration by retaining the fluids you consume post workout. 

 

#10 Whole milk (Contains fast & slow digesting protein?)

 

 

That’s right. And if you have been reading The guide to necessary supplementation, you might think this article is contradicting itself a bit. Because you would have learned that whey protein is good for refueling right after a workout, and that casein is good for well… all other times of the day. Mainly before bed time though.

Now, even though I gave you the ultimate post workout cocktail in that ebook, you would have also noticed it has a mix of both whey and casein. This is because a mix of both slow and fast digesting proteins ‘together’ actually work better post workout, when your goal is look like this…

Either way, whole milk contains both, and wins again.

 

Last words

Whole milk isn’t the be all and end all of post workout nutrition. But it is hands down one of the best food sources for refueling your body/muscles post workout. 

Leave your thoughts in the comments section below.

Note

Since publishing this article, there has been some confusion. Whole milk is indeed great as a post workout meal. But when it comes to the post workout meal, we are usually talking about 2 meals.

1) 30 minutes right after a workout

2) 2-3 hours after a workout

The idea is to get the nutrients into your muscles as fast as possible after you workout, because they would have been radically depleted from intense activity from your workout. Hence why I state that this is the only time of day where it’s ok to spike your insulin levels. Now, whole milk is great because for re-building muscle. However, a saturated fat increase does indeed mean slower digestion. Which means our food sources pass through a lot ‘slower’ than usual (Remember the hose vs tap concept). Therefore this means that whole milk will make for a better meal no.2 post workout nutritional boost. Which of course is where all the benefits listed above come into effect. So, whole milk is great for meal 2 yes, but not meal no 1.

Meal 1 options include…

  1. Semi-skimmed milk. Semi-skimmed milk is in fact what I take right after the workout at this moment in time. I drink 568ml right after the my workout. Nutritional values are as follows (Protein 3.6g/Carbs 4.8 grams/Fat 1.8 grams). Fat is under 2 grams per 100ml serving.
  2. Hydrolyzed whey protein
  3. Almond milk and whey protein

A cocktail taken from the guide to necessary supplementation ebook

• Platinum Hydrowhey + iced coffee + Glycomaize + Glutamine Powder.

1. Fast-acting proteins (Whey protein)

2. Free form amino acids (Amino acids only – Glutamine) – Build/Repair muscle faster

3. Quickly digested carbohydrates (Starch – Glycomaize) Replenish muscle

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The Ultimate Pull up Strength Workout

The goal for many Fitbuzzers is to look lean, ripped, sexy and be ‘strong’. And if you look at any of the physiques over in the hall of fame, or from those we interview, that’s exactly what you’ll see. Not too muscular and not too soft. Just a nice balance of both.

Quite recently we have seen a lot of ladies getting into the pull ups exercise on and offline in the gyms that we train in. Which is great, because most people fear the pull up bar. Who knows, maybe girl power is evolving into new territory :). Nevertheless it’s a great thing. And we thought it would be a good idea to share an approach to pull ups progression that’s actually incorporated into your workout. Instead of just focusing on pull ups themselves, which we’ve covered before here.

Introducing…

 

The ultimate pull up strength workout (Strength training)

 

You all now know that in order to get the desired look as described, you simply have to incorporate weightlifting into your workout. Lift heavy and you will become strong, which will tone you up, giving you a hard body. However, today I will give you a plan that allows you to increase your pull up numbers within a structured strength training workout that will allow you progress from beginner to advanced, male or female.

  • Simple programs for novices
  • Complexed programs for the advanced

As a novice, you can literally train close to your limit on a simple beginner program, because the ability required is at a very low level. But that will change the more advanced you become. You will be challenged and you will have to adapt. It’s simple really, just try to keep increasing the weight every time you train.

A Beginners Training Rep Scheme

Perform 3 sets of 8 reps in each of the core movements for the first month. (A high number of reps can easily be performed here, due to the lighter weight being used. Therefore, an attention to exercise form, control and coordination can easily be maintained during the first 4 weeks).

An Intermediate Training Rep Scheme

For the second month, this should be increased to 5 sets of 5 reps (The rep count will have to decrease in order to make sure that control and coordination of each rep is maintained, well enough to ensure that you can perform the exercise to the best of your ability with your current strength levels for weeks 5-8).

An Advanced Training Rep Scheme

For the third month, 6 sets of 6 reps (At this stage you will be reaching your genetic max. Which may require some specialization to your program. This isn’t hard for most young people to achieve at which point you could be knocking out a total of 30+ reps of pull ups… even in 1 set!)(Weeks 8-16 and beyond).

The format above takes you from:

  • Low sets/high reps/light weight

To

  • Higher sets/lower reps/heavy weight.

Here are a few reasons for training this way when increased strength and tone is the goal.

1. Training with a heavy weight demands your respect and attention. It is also a lot safer and easier to perform low reps/more sets than trying to perform a similar or lighter weight with many reps/less sets. Which more often than not may lead to injury. The force production will be the same through in a high rep set, but actual control of the weight will fade which could sacrifice good form. Which is why a progression to lower rep sets wins as your strength increases.

2. Your muscles will experience less fatigue overall.
3. You will still be able to build great strength even without training to failure.
4. You may even start to feel re-energized and not totally zapped compared to performing a high rep set.

Now that you know how to lift throughout the program, let’s go into the actual workout.

 

The Ultimate Pull up Strength Workout (The workout plans)

 

The program will use the best compound exercises that target the body as a whole while performing them in the best way with different load variations as you progress. You don’t have to perform many different exercises to become strong. You can increase your strength by performing just a few key exercises or variations of those exercises.

The workout structure

The following will consist of 6 workouts (2 Beginner/ 2 Intermediate/ 2 Advanced). All of which can be alternated on a 3 day workout week for each of the beginner, intermediate and advanced time periods (4 weeks/ 4 weeks/ 6 weeks).

 

 

The push press variation of the press exercise (Which is one of the core compound movements)

Warm up factors

  • It’s better to warm up in a well heated training facility
  • You will need ‘extra’ warm up activity if you are training with a recovering injury
  • Maintain those muscles and bones, because they start to fade once you hit 20 years old! Basically, the older you are the more important it is to warm up prior to working out.
  • You will notice that there are warm ups to be performed for some of the exercises in the actual workout. This is mainly for you to practice your form first and to prepare your muscles for the upcoming heavier loads.
  • It’s ok to train with a recovering injury. However, if you perform a work set warm and that injured body part doesn’t feel any better, then perform with a lighter weight or simply hold off until you’ve fully recovered from that injury.

The Warm Up

Before you begin any program, it’s always a good idea to warm up. The following is an ideal warm up to perform prior to starting this program. Since this is a full body workout, it is important to warm up all of the limbs of your body for 3-5 minutes with the following movements.

  •    30 arm circles (15 forward/15 backward)
  •     30 stationary marches
  •     30 step jacks or jumping jacks
  •     30 squats  (3 x 10 sets)
  •     30 mountain climbers
  • (Riding an exercise bike is also a great warm up for the heavy squat that you will perform, due to your knees being exposed to a greater range of motion)
  • (Warm up on a rowing machine – Full range of motion involving the back, legs and arms)

Injury can be prevented by focusing on fewer reps/more sets and a heavier weight. But injury prevention starts with the warm up.

Your work set warm ups: (A work set is the actual set where you’ll perform your set loads of the specific exercise)

  • Pull ups (1 set/5 reps)
  • Bench press/ press variations (2-3 set/5 set warm up)
  • Squat (2 set/ 5 reps warm up)
  • Deadlift (1 set/10 reps)
  • Assistant exercises (1 set/5 reps)

 

The ultimate pull up strength workout (Beginner workout No.1) (Follow this for 4 weeks)

 

  • The goal: Perform at least 1 full range of motion pull up each set by the end of week 4

How will you know how much weight to lift to begin with?

Follow this weightlifting guideline

  • If you can’t perform 8 reps of any given weight, (lower it). It is too heavy.
  • If you can perform 12 or more reps the weight is too light (Increase it).
  • Your weight for each set may change based on this principle
  • 10 reps is the standard to perform of any weight you lift.

(Before you begin) Warm up

1 – Push ups  

  • As many as possible till failure
  • Rest 30 seconds
  • Repeat

2 – Bodyweight only pull ups with controlled descent  (Count to 5 on your way back down to the dead hang position)

  • 10 reps (Your goal is to perform at least one full range of motion pull up. To then progress to the numbers listed. Check here for a more detailed beginner approach to increase your pull up numbers)
  • Rest 30 seconds
  • Repeat

3 – Bodyweight only pull ups

  • 10 reps
  • Rest 30 seconds

Barbell only squat (2 set/5 reps Work set warm up)

4 –  Barbell squat

  • 8 reps
  • Rest 30 seconds
  • Repeat 2 more times (3 sets total)

 

Barbell only Bench press (2-3 set/5 set Work set warm up)

5 – Bench press  

  • 8 reps
  • Rest 30 seconds
  • Repeat 2 more times (3 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

6 -Barbell deadlift  

  • 8 reps
  • Rest 30 seconds
  • Repeat 2 more times (3 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

7 – Barbell curls  

  • 10 reps
  • Rest 30 seconds
  • repeat

Want to work abs? Perform these exercises at the end of your workout for 10 minutes only.

8 – Hanging leg raises

  • 10 reps
  • Rest 30 seconds
  • Repeat

Warm Down

 

The ultimate pull up strength workout (Beginner workout No.2)

 

(Before you begin) Warm up

1 – Push ups

  • 10 reps
  • No rest

2 – Plank Hold – 30 second hold

  • Rest 30 seconds
  • Repeat exercise 2 more times (3 Sets Total)

3 – Bodyweight only pull ups with controlled descent (Count to 5 on your way back down to the dead hang position)

  • 10 reps
  • No rest

Barbell only squat (2 set/5 reps Work set warm up)

4 – Barbell squat  

  • 8 reps
  • Rest 30 seconds
  • Repeat 2 more times (3 sets total)

Barbell only standing press (2-3 set/5 set Work set warm up)

5 – Standing press  

  • 8 reps
  • Rest 30 seconds
  • Repeat 2 more times (3 sets total)

Bent over rows (2-3 set/5 set Work set warm up)

6 –  Bent over rows 

 

  • 8 reps
  • Rest for 30 seconds
  • Repeat exercise 2 more times (3 Sets Total)

Assistant exercises (1 set/5 reps Work set warm up)

7 – DumbBell bicep curls  

  • 10 reps
  • Rest 30 seconds
  • Repeat

Assistant exercises (1 set/5 reps Work set warm up)

8 – DumbBell front raise  

  • 10 reps
  • Rest 30 seconds
  • Repeat

 The ultimate pull up strength workout (Intermediate workout No.1) (Follow this for 4 weeks)

 

  • Longer rest periods between sets
  • Increased weights
  • Less reps and more sets on the core movements
  • The goal: Perform at least 5 pull ups each set by the end of week 4

(Before you begin) Warm up

1 – Bodyweight only pull ups   (If you can handle adding 5 lbs to your own body weight, do so, if not, just continue with your body weight)

  • 10 reps
  • 30 second rest
  • Repeat 2 more times (3 sets total)

Barbell only squat (2 set/5 rep work set warm up)

2 – Barbell squat  

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Standing barbell press (2-3 set/5 rep work set warm up)

3 – Standing barbell press

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Bent over rows (2-3 set/5 rep work set warm up)

4 – Bent over row 

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

5 – Lat pull down (or assisted pull ups with full range of motion) 

  • 10 reps
  • No rest

Assistant exercises (1 set/5 reps Work set warm up)

6a – Lateral raise 

  • 10 reps
  • No rest

6b – Rear Delt Raise 

 

  • 10 reps
  • 30 second rest
  • Repeat both exercises

Assistant exercises (1 set/5 reps Work set warm up)

7 – Tricep Cable Extension (or tricep overhead press) 

 

  • 10 reps
  • 30 second rest
  • Repeat both exercises

 

Want to work abs? Perform these exercises at the end of your workout for 10 minutes only.

8 – Hanging leg raise  

  • 30 second Hang
  • 30 second rest
  • Repeat

 

 The ultimate pull up strength workout (Intermediate workout No.2)

 

(Before you begin) Warm up

1 – Push up 

  • 30 seconds
  • No rest

2 –  Pull ups (if you can handle adding 5 lbs to your own body weight, do so, if not, just continue with your body weight)

  • 10 reps
  • 30 second rest
  • Repeat 2 more times (3 sets total)

Barbell only squat (2 set/5 reps work set warm up)

3 – Barbell squat  

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Barbell only Bench press (2-3 set/5 set Work set warm up)

4 – Bench press  

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

5 – Barbell deadlift

  • 5 reps
  • 2 minute rest
  • Repeat 4 more times (5 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

6 – Stiff legged dead lifts  (Only perform this exercise if you are 100% confident with your form)

  • 10 reps
  • 30 second rest
  • Repeat

Assistant exercises (1 set/5 reps Work set warm up)

7 – Reverse Delt Raise

  • 10 reps
  • 30 second rest
  • Repeat both exercises

Want to work abs? Perform these exercises at the end of your workout for 10 minutes only.

8 – Hanging leg raise alternating sides  

  • 15 second hold each side
  • 30 second rest
  • Repeat

 

 The ultimate pull up strength workout (Advanced workout No.1)

 

  • Longer rest periods between sets
  • Increased weights
  • 1 more rep and 1 more set on the core movements
  • The goal: Perform at least 10 pull ups each set by the end of week 6 (If you have not reached this goal by the 6th week, don’t worry, just give it a few more weeks or possibly months)

Most people will be able to perform 1 set/10 reps of full range of motion pull ups at this point. The goal is to now be able to easily perform 3 perfect sets of 10 at will. And to then master the weighted pull up as you continue to train throughout your time in fitness.

1- Bodyweight only Pull up (regular shoulder width grip)

  • As many reps as possible & write it down
  • 2 minute rest

1b – Narrow grip pull up  

  • As many reps as possible & write it down
  • 2 minute rest

1c – Chin up  (palms facing toward the body)

  • As many reps as possible & write it down
  • 2 minute rest

Make a note of each test, how many reps did you perform of each? Ensure that you
follow this testing format as you go on.

Barbell only squat (2 set/5 reps work set warm up)

2 -Barbell squat  

  • 6 reps
  • Rest 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Standing barbell press (2-3 set/5 rep work set warm up)

3 – Standing barbell press

  • 6 reps
  • 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Bent over rows (2-3 set/5 set work set warm up)

4 – Bent over row

  • 6 reps
  • 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

5a – Reverse DB fly

  • 10 reps
  • No rest

Assistant exercises (1 set/5 reps Work set warm up)

5b – Lateral Raise

  • 10 reps
  • 30 second rest
  • Repeat each exercise

 

 The ultimate pull up strength workout (Advanced workout No.2)

 

1 – Pull ups

  • 10 reps
  • 30 second rest
  • Repeat each exercise 2 more times (3 sets total)

2 – Narrow grip pull up negatives (Count to 5 on your way back down to the dead hang position)

  • 10 reps
  • 30 second rest
  • Repeat

Barbell only squat (2 set/5 reps work set warm up)

3 – Barbell squat  

  • 6 reps
  • 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Barbell only Bench press (2-3 set/5 set Work set warm up)

4 – Bench press  

  • 6 reps
  • 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

5 – Barbell deadlift  

  • 15 reps
  • 2-3 minute rest
  • Repeat 5 more times (6 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

6 – Dumbbell row 

  • 10 reps
  • No rest

Assistant exercises (1 set/5 reps Work set warm up)

7a – DB lateral raise

  • 10 reps
  • No rest

7b – Reverse fly (DB rear delt fly)

  • 10 reps
  • No rest

Want to work abs? Perform these exercises at the end of your workout for 10 minutes only.

Hanging leg raises

  • 10 reps
  • 30 second rest
  • Repeat each exercise 2 more times (3 sets total)

 

Again the 6 workouts (2 Beginner/ 2 Intermediate/ 2 Advanced) can be alternated on a 3 day workout week for each of the beginner, intermediate and advanced time periods (4 weeks/ 4 weeks/ 6 weeks).

You can pretty much use that workout structure to get strong while at the same time getting better at pull ups.

Remember, once you get to an intermediate level, you will actually start to become stronger overall in all of your muscle groups training this way.

Why?

Well, as you can see, every workout consists of a big lift. You will perform the squat exercise for every workout as well as the dead-lift and bench press for that same workout.

You will then perform the squat, barbell row (Or power clean) and press exercise for workout no.2. Since this is a 3 day workout, it means that you you’ll do workout no.1 twice a week for one week and workout no.2 twice a week for one week. And you”ll perform the exercises in this order:

(Pull ups)
Fully body movement – Squat – Workout no.1 + Workout no.2
Upper body movement –  Bench press – Workout no.1 /Press – Workout no.2
Puling movement – Dead-lift – Workout no.1/Barbell row (hip extenders and lower back) or Power cleans (Helps increase pulling power to the dead-lift, which is better as a long term approach for better gains) Workout no.2

The reason for the specific order is because the squat exercise works 250+ muscles in your body, which will help warm your body up for the following exercises. The upper body exercises are performed 2nd to let your legs and back rest before performing the 3rd pulling exercise. And of course followed by any assistant exercises thereafter.

 

Hey, you still didn’t answer the question? Why will I start to become stronger overall in all of my muscle groups training this way?

Because of the order of strength progression…

Like I said, you’ll probably notice an overall strength increase once you get to that intermediate level. But another reason the exercises are ordered in such a way is due to the order where you’ll see strength gains first.

The larger the muscle mass required for a particular movement, is the movement where you’ll see the quickest gains.

So you’ll probably first see your squat no.s go up first, followed by the deadlift, then bench press. All of which will help you perform more pull ups!

 

Why are the pull ups in brackets before the squat exercise in the order?

I put pull ups in brackets because they are the core focus of the program and because the pull up is an explosive movement. The reason why the squat makes it first is because of the great warm up that it gives your body, which is why bodyweight squats make it to the warm up program provided above, which you will perform for 3-5 minutes prior to working out before kick starting with the pull ups exercise first.

 

Average weekly weight increases are as follows

 

Note: It is always preferable to slowy increase the weights over the 12-16 week progression period (And thereafter), than to push for fast and heavy increases and get stuck early.

  • Pull ups ( add 2-5lbs per week)
  • Squat (add 2-5lbs for women/ 10lbs for men for the first few weeks)
  • Bench press (add 2-5lbs)
  • Deadlift (add 2-5lbs for women/10-15lbs per week for the first few weeks)
  • Assistant exercises (You’re probably not going to see much of an increase in most assistant exercises)

 

To conclude

Once again, ladies, you’re not going to turn into she-hulk anytime soon. Unless you’ve been injecting yourself with some good ol’ males testosterone. 😐

Also, remember that you also have to simply listen to your body and see how it responds to certain exercises and rep ranges. For instance, you may find that your leg exercises may require you to perform more reps compared to your upper body exercises in order to see a change in strength or how they look. Nevertheless, performing this kind of workout structure will lead to gains. Your strength will increase and best of all, your pull up numbers will increase. If you do put on size, that may indeed be a side effect of increased strength (That will be a good thing for most ladies, because that will mostly result in looking hard and toned in the right places). That however is not the goal. Strength and performance is. Stayfitbuzz.com has always been about the lifestyle, and this maybe the best long term approach to maintaining that physique in terms of what you do on your non cardio days.

 

GET STARTED HERE <<<<<<<

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FitBuzzer Bella

March 12, 2012 by  
Filed under Fitbuzzer Hall of Fame

 

Bella lost 145 pounds, the right way, nutrition, cardio, weights. She focused on herself and lost the weight, all while in school and working a full time job, NO EXCUSES ! She is still working on getting leaner and building more muscle with the help of FBA motivation… and the rest.

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The 3 Keys for Perfect Butt Building

March 11, 2012 by  
Filed under No Nonsense Butt Building

 

In order to build a solid body changing butt, you have to hit it hard. But first let’s start with the ‘simple’ formula of how to change the shape of your butt. Which I talk about in the video below.

 

You can visit the page below to see how some of your fellow FitBuzzers are progressing.

 

==> More butt building stuff

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The Carbs To Eat For Less Calories (Yet Still Tasty)

 

You always hear about carbs being the enemy on the quest for fat loss and getting lean. But that simply is not true. And the people you hear it from either lack knowledge on the subject, or have picked it up from inaccurate sources. Because there are various things to consider when consuming carbs.

– The type of carbs

– The time of day you eat them

– Slow or digesting kind

– The food sources they came from (Think in terms of the quality of that food – more on that here)

And the picture above contains carbs that will make for an ideal breakfast snack or lunch. Here’s why…

 

Calorie(less)

We’re talking about the salads/veggies on the left here. These are fibourous carbs. Fiber in general is great for controlling blood sugar levels and helps aid  in the quest for fat loss. But the reason why salads make for great carbs is because they lack caloric density. This basically means that you can eat a ton of salads and vegetables without having to worry about piling on the pounds. Because it will take consuming A LOT of veggies to even make a small dent to your daily maintaincae calorie levels. And it’s also not very likely that you would want to either, as with most A-rated foods (aka the best food sources for optimum fitness and health), they’re pretty tasteless. And that’s why they also make for a great side dish to a A-rated protein stacked meal. e.g

A rated (Proteins)
• Fish
• Egg whites
• Non-fat cottage cheese
A rated (Fats)
• Flaxeeds (with oatmeal that you ate for breakfast earlier)
• Fish oil (In capsule form with your meal)
A rated  (Carbs)

Salad vegetables

 

• Spinach
• Kale
• Broccoli
• Cauliflower
• Brussel sprouts
• Green Beans
• Asparagus
• Collard greens
• Green and red peppers
• Mushrooms
• Tomatoes
• Onions
• Cucumbers
• All other fibrous carbs, green vegetables or salad vegetables

 

The fruits

We wouldn’t usually put fruits here as they’re a fast digesting carb food source and make for a good post workout food in order to spike your insulin levels at that much needed time. However, the majority of your lifestyle diet should consist of natural A-rated foods. A-rated simply because if you eat the best, you’ll look the best and if you eat trash, you’ll eventually look like trash. And fruits such as berries may be sugary. But they’re also relatively low on the glycemic index and most important of all, they’re ALL natural. And it’s always a good idea to add some variety to your diet, just like our caveman ancestors.

So instead of adding refined sugars to your oatmeal or whatever it is you decide to have for breakfast (hopefully mostly A-rated foods :)). Just make it a habit to eat/add some fruit instead to boost the taste. But only make this a habit later on in the journey, especially if you’re the insulin resistant or hypoglycemic type.

The Tea

Forget about the tea that you see in the picture. Just trade it in for Jasmine Pearls Green Tea. This is something we spoke about in the special foods for fat loss video.

Why?

It smells like just like Jasmine flowers (… mmmm).  Jasmine Green Tea goes down very well.  The premium Jasmine Green Tea lies with Jasmine Flowers, with new flowers being brought in 7 or 8 times a season. Watch out for the knock offs though. You can tell if it’s a knock off because it will be sprayed with a Jasmine scent or include some small flower petals in the bag. Fake!

If you previously signed up to the Fitbuzzer email updates, you would have received a bonus content email explaining why you shouldn’t treat your diet like a typical diet. And at the end of 2011, we kick started that series with the Fitbuzzer requested budget foods for abs. And from there on you can learn exactly how to apply the above in an interesting ways to match.

P.S.

Remember, you can kick start your profile and automatically upload your progress pictures => HERE. Let the FBA motivation continue! 🙂

This article was written by Shaun Sinclair. Shaun Sinclair is a former pro track athlete and original Founder of Stay-Fit Buzz. And also played a key role to the creation of FBA (Which inspired the creation of this website) from the Facebook Fan Page.

 

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Sara Solomon Video Interview With Stayfitbuzz.com

March 9, 2012 by  
Filed under Top Fit Buzz Bodies (Interviews)

Learn how Dentist and WBFF fitness model Sara Solomon is making fitness fun via video blogging (vlogging)


The Sara Solomon resume

– Dentist (DMD)
– Physiotherapist (B.Sc PT)
– Personal trainer (ACE)
– SPINNING instructor (Mad Dog)
– Jump rope instructor (Buddy Lee)
– University and continuing education lecturer
– Published author
– WBFF Fitness Model/Competitor

Sara is indeed each one of those and we will learn more about her journey into each one of those roles in the interview below.

However, the reason why I got her over to Stay-Fit Bug wasn’t because of the attributes of her resume which you can see above… no!

The reason why I got her over here was because of her hilarious ability to make fitness (And the lifestyle) ‘FUN’ via her video blogging series (vlogging). Two of which you can watch after the interview below.

We also know that fitness fun is a core element of the Stay-Fit Bug message, so it was a no brainer scenario to invite Sara over. Nevertheless, today’s video interview turned out to be a fun filled affair. But I’ll let you be the judge of that.

The Full Program

About Sara Soloman


Sara is a dentist, physiotherapist, personal trainer, jump rope instructor and a recent WBFF fitness model/champion who now enlightens the fitness world via her video blogs (Again… two of which you can view below).

(Click the images to enlarge)


Sara the Dentist


(Warning: This image is not a representation of Sara the real life’ dentist. This image was taken for comedy purposes ONLY! But you already knew that… didn’t you ;))


Sara the fitness model


Photographer credits

  • Eva Simon
  • David Ford
  • Arthur Kwiatkowski
  • Jamie Watling
  • Christopher Wadsworth


Sara’s fitness video series


httpv://www.youtube.com/watch?v=NukgzguFs-I
httpv://www.youtube.com/watch?v=DJtWtJ6wtlM&feature=related

Connect with Sara

The articles mentioned in this interview

Why The Process of Building Muscle (Skinny) And Losing Weight (Fat) Is Equally Hard?

Why You Need To Workout Like A Gymnast

Unique bodyweight exercises

Nutrition First, Supplementation After…

The Complete Guide To Bodybuilding Injury Prevention

Related interviews

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

Miryah Jade Scott Video Interview with Stayfitbug.com

Video Interview With Belinda Benn (Fitness model/writer)

Dannii Minogue Video Interview With Stayfitbug.com

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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Fitbuzzer Zorica Nalbantjan

Zorica Nalbantjan is the first Fitbuzzer to enter the hall of fame. A true representation for pregnant women who want to get back into shape.

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How To Change Your Body with Just 2 Exercises

March 5, 2012 by  
Filed under Build Fit Buzz Crazy Abs

 

First things first, let’s just remember that what you eat and how you go about structuring what you eat will be one of the biggest indicators of how well you’ll do when achieving your goal physique.

Second, remember strength + tension = tone? Well, this post will help you take it to the next level and show you how to keep hitting your personal max, long after the newbie honeymoon period.

How to change your body with just 2 exercises

Bang for your buck training is something that we have spoken about in the past. Mainly from a results driven perspective. However, it’s also a very important concept and mindset approach to long term effective training. You see, a lot of fitness programs today focus on performing a variety of useless exercises in order to help you ‘change’ your body. But the fact of the matter is, is that you cannot reshape a muscle group or even an individual muscle by focusing on performing 20+ exercises that most of these programs today focus on.

That’s their approach to muscle confusion. Now, let me explain to you why this is totally wrong ( I’ll get to the 2 exercise part in a moment).

You can change the look of a muscle if you build it up. But along the same lines of it’s original shape – Simple FitBuzz fact

Muscle confusion done correctly

Imagine walking into your favorite bakery. That pleasant smell has you hooked right. You’re ready to buy out the whole shop almost :). But after a while the smell would begin to fade right?

Well, your body responds to exercise the same way.

– Honeymoon period
– You get good with the exercise (Good form and all)
– After a few weeks you get bored

(That’s with most things in fact)

So, you have to change your workout in order to keep seeing progress. This is true. However switching to another exercise for a certain muscle group or isolating the weakness with another routine is not the way to go.

Yes, you can probably build some new mass with such approaches. But you will not get strong, which you now know is the secret sauce to building muscle that stands out without necessarily adding mass.

If you currently fall into this approach of training, then this is the usual cycle that you’ll go through:

– Newbie masters basic routine at 6 week point
– Newbie gets bored (Novelty wears off)
– New requests to learn new exercises from his/her trainer
– RENEWED NOVELTY PERIOD RE-ACQUIRED
– Newbie masters basic routine at 6 week point
– Instructor now assumes plateau has been cured

However, what is really happening here is that the newbie is becoming a jack of all exercises and master of none! He/she is practically starting a basic routine over and over.

You will not get strong this way. You will not progress this way. What you need to do is:

– Master the basic routine at 6 week point
– Stick to the stuff that really matters
– Maximize tension
– Integrate the tension of different muscles in a super focused way

If you constantly step out of that formula and keep on doing the newbie approach by constantly changing the components of your training. Then you’ll be constantly stiff and you will need to retrain constantly.

Remember, a mature lean body built up correctly over time can decide whether it wants to train or not, without risking a loss of gains.

Stick to one basic routine of 2 or 3 exercises and simply change the load!

Also know as…

Cycling (The correct approach to muscle confusion)

Cycling, in a nutshell is planned variation of your volume and intensity with the same exercises. It’s simple, it allows you to become a master of those exercises (In your own right) and best of all, it allows you to live a muscle soreness and injury free life.

Muscle soreness and injury

Injury is arguably the no.1 reason why most people stop working out. And guess what? Most injuries occur from performing at max capacity for longer than necessary time periods.

Now muscle soreness is another interesting topic. Because most people interpret muscle soreness or being ‘stiff’ as signs of progress. Which really is not the case.

Concentrate your energy on performing a few exercises well than many exercises poorly.

Back to cycling…

The long term of approach of real muscle confusion

The typical muscle confusion approach as explained above is clearly ineffective as you now know. However, in terms of training for strength (Which is what you want), most strength training programs will suggest that you increase the load of an exercise by say 2.5 pounds per week. Which would suggest that you would be squatting 1275lbs within 10 years if you started out at just 130lbs as a newbie today.

Obviously, this does not happen. And if you try to get that far, the one thing that will happen for certain is that you will end up going backwards at some point.

The cycling approach

The cycling approach to strength training is to purposely back off after the newbie 6 week period instead of pushing on for several weeks. The decrease in training will help over come the decrease in performance to ensure new improvement.

Take 2 steps forward and 1 step back.

Load up high for 6 weeks, start again but with lighter weights. Cycling is all about a gradual build up of intensity to YOUR personal best. And then starting over with easy workouts. Remember the bakery scenario? You had to walk out of there and then walk back in to experience that strong smell again. Then same approach applies here.

The result

– Better gains
– Less injuries (None if followed through correctly)

Here’s an example of a typical cycle.

Forget about the numbers, just focus on the process of how to increase the weights for the best results.


Now, you could have lifted more for the 2nd workout, but instead you took one step back. What you do now is take a few days off and start again with a slightly heavier weight. You can see that it started off pretty easy but gained momentum throughout. You would have managed to add 10lbs to your best set of 5 in 8 workouts, which could have taken up to 9-10 weeks. Training this way will help build your abs, butt and other muscle groups and get
them toned out to the max. And remember, the more lean muscle you have, the less outside influences (food, training) can effect you.


You can check out Stayfitbuzz’ supporting fitness programs HERE <===

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