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August 17, 2012 by  
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Quick Fit Buzz Tip: Radiator abs are built in the kitchen. Not in the gym!

More details below.


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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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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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No Nonsense Butt Building

February 20, 2012 by  
Filed under Build Fit Buzz Crazy Abs

Hello Hello Fitbuzzers,

Last week, while on our Facebook page, we asked everyone if they would like us to build a butt building guide for Fitbuzzers.

The overall response via all of our communication channels was quite positive. So, that’s what we decided to do. To build an E-course on how to build a solid, firm and tight rounded butt! So without further ado, introducing….

No Nonsense Butt Building

You can check out the full program HERE

Below is a sample taken from the program, which teaches you how to squat properly. However, there is more to building a truly great butt than simply trying to standard squat your way to one. However, it’s very important to know how to squat properly, as the squat is one of the only moves that works up to 75% of your muscles in just one movement.

The Squat

Most people will associate the squat exercise as primary muscle builders for the glutes, hamstrings and quadriceps. Which is entirely correct. However, the squat exercise is also the king of all exercises, working a massive 250+ muscles throughout the movement. Which is why the phrase squats and milk is all you need’ became such a popular term. As milk is one of the best combo food sources around (high in proteins and carbs). Combo food sources are the king foods of any diet. And if you’ve ready any of the Stay Fit Buzz Lifestyle diet, you will know, that we encourage all Lifestyle dieters to consume both proteins and carbs in every meal.

Back to squats…

The main thing you need to know is

  • How to perform squats properly

  • The common mistakes to avoid

  • The tweaks

Remember, getting the basic movement correct will force all of your muscles to grow when you learn how to hit them hard in stage 2. The tweaks are the icing on the cake.

The squat

The first thing you need to know about the squat is that it’s an entirely safe exercises to do. In fact, most exercises are. The only reason that you should face an injury due to exercise would be from performing it incorrectly for a long period of time. Squats have been criticized for the damage they could cause to your knees. Again, only if you perform them incorrectly.

No half squats (A butt targeting tweak)

However, properly performed deep free squats are actually essential for your knee joints’ health and mobility. When people hear that squats are bad, what they really are referring to (whether they know it or not) is that full squats on your toes, (the knee extending way in front of the toes) is bad, as most peoples bodies can’t handle that kind of pressure. But it is a totally different if you bring your shins back to a vertical position where the weight is shifted to your heels. We’ll talk more about this is stage 2. But first, let’s discuss how to go about performing a squat properly and in a way that targets your butt.

Preparation

First of all, avoid doing squats on a machine. Always do perform them free form from a power rack.

The power rack

  • Step backwards before un-racking the bar

  • Keep the bar at shoulder level on the rack. This way you won’t have to use to much energy lifting the bar from the rack in the stationary position.

  • Position your feet under the bar and squat under it with the bar on your back

  • Just like every other exercise, tense up for the first lift and un-racking of the bar.

  • Take 2 steps back with the bar on your back. First the left leg and then the right or vice versa.

Getting ready to squat

The first thing you need to do is focus on rule #1 of any exercise. Practice form first and master it, even before trying to add any heavier weight. Because you’ll get much better results from performing an exercise with a lower weight and good form than you will from performing an exercise with a heavier weight and bad form. Which for many will lead to injury. So go back to the preparation stage and ensure that your bar is empty, with no weight plates present on either side, at this time.

Gripping the bar

The main goal is to get the best bang for your buck when doing an exercise. One of the ways to do that is to tighten your muscles up. The bar will be resting on your upper back, so you’ll want to keep those upper back muscles as tight as possible. You can do this by focusing on a narrow ‘thumbless’ grip and bringing your shoulder blades as close together as you can. It may feel odd at first. But keep everything as tight as you can and you shouldn’t notice it too much.

Keep your eyes focused

Different exercises will require you to keep your eyes focused in a certain direction to get the most out of the exercise. For example. In the, Fit Buzz pull ups program, we teach you to always look up. Because looking up psychologically makes you want to move more into that direction, resulting in more pull ups. Looking down would have the same, yet negative effect. Which is why you are told to never look down when in a higher place than ground level.

The same rule apples to the squat

The best place to keep your eyes focused when squatting is directly in front of you and parallel to torso and thighs. Looking down may throw you off your balance. And looking up may result in neck pain. So look forward.

How to position your wrists

One part of good exercise form is to ensure you are placing a strong emphasis on the muscles that you are supposed to be working with that said exercise. In regards to the squat and the bar, it is your back that is supposed to support the weight. Not your wrists. Keep your wrists inline with your for arms and use them for gripping the bar. The thumbless grip with your thumbs on top of the bar will help you with this.

Positioning the bar

This part is critical, especially if you’re going to start increasing the weights. Which is why you need to focus on slow progression and good firm FIRST. Now, make sure you rest the bar at the top of your tight shoulder blades, near the low end of the bone where your spine is. But NEVER on your spine!

Positioning your feet

The key to avoiding injuries (especially in your knees) when squatting is by getting your feet positioned correctly. Will you blow your knees when squatting? Yes, but only by not doing the following

  • Keep your heels shoulder width apart

  • Keep your toes pointed outwards by around 30 degrees

  • Make sure your toes are always inline with your knees

That last point is important. Get that wrong by not making it a habit in the early days of squatting and you WILL blow your knees when squatting with a heavier weight.

Performing a squat (A butt targeting tweak)

Squatting is all about going low, low enough that your thighs are parallel to the ground and low enough that your hips pass your knee joint, but without your back rounding out at the bottom of the movement. If that starts to happen, just position your feet wider apart. When you reach the bottom of the squat you should have built up tension in your hips and hamstrings. At this point you will be ready to squat up. And you’ll do that more effectively by using that tension as bouncing up power.

On the way up…

Squeeze your glutes (A butt targeting tweak)

This is a technique where you let your mind target and activate your muscles. You must squeeze,

  • Every time you push up from a squat
  • Every time you stretch with your bodyweight
  • Every time you do any leg exercises

Doing this will make your butt work harder.

In fact, do this with EVERY lower body lift. Tighten your abs, glutes and the bar. Doing so will allow you do get stronger by increasing the weight. An increase in strength will help you tone up your butt, which is what we cover in the ‘get it tight’ section of stage 2.

Also, just like when you bench press, use the floor as leverage by digging your feet into the ground, flat footed, heels all the way in.

Push with your heels (A butt targeting tweak)

Instead of doing your exercises flat footed, stand on your heels. What this will do is send more tension towards your butt, making it work harder. Do be careful when doing this, as there will be a decrease in balance. Practice this with the lighter weights. You will feel the difference when you awake the next day.

And last but not least. Always keep your knees out and inline with your toes throughout the entire movement.

Adding the squat exercise to your workout

Most would associate the squat exercise with being a leg exercise. But as you know, being the king of all exercises, it is more of a full body exercise.

In general, it would be a good idea to perform just one compound exercise for each day that you workout. In stage to, we show you how to structure this exercise and several others into a full 50 workouts.

You can check out the full program HERE

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55 Essential Fitness Tips to Use On the Go

February 13, 2012 by  
Filed under Build Fit Buzz Crazy Abs

We was going to write a complicated detailed post for you all. But instead, we decided to unleash these quick fire fitness tips that you can simply keep at the front of your mind throughout this lifestyle.

1. You often hear people say that muscle weighs more than fat. Muscle does not weigh more than fat. It simply takes up less space than fat. Since it takes up less space, that means it is more dense. Since muscle is more dense than fat, it weighs more per unit of space (or volume) than fat! Which is also why two people of equal height and body weight may look completely different from each other, because they have a different body composition.

2. Focus more on weight training to get lean than cardio.

3. Supplements are needed to do as the word states. Supplement’… your already good diet.

4. The best exercise for quickly building abs are the exercises that don’t focus on them.

5. Carbs are not the enemy. Man made and processed carbs are.

6.  You can’t out exercise a bad diet

7. If you keep good food in your fridge you WILL eat good food.

8. Abs are indeed made in the kitchen.

9. Sex is also an act of fitness.

10. For the best results, you need to train like this…

11. The heart is a muscle, …and what do muscles do when they’re torn? They grow back STRONGER. Feed them, the Stayfitbuzz way.

12. Fitness needs to be treated as a lifestyle and not a quick fix.

13. Don’t quit! You’re already in pain, you’re already hurt. Get a reward from it.

14. Forget about lat pull downs. Just start with pull ups until you get better at them.

15. Don’t hyper-extend your back past vertical when you deadlift. Your back is the ‘back bone’ to your existence. Screw that up and you’re finished!

16. It takes 4 weeks for you to notice your body changing. 8 weeks for your friends to notice. 12 weeks for the rest of the world to notice.

17. Plan what you want to happen with your body. But track what actually happens along the way…

18. When you get in the mud with a pig, you get dirty and the pig gets happy. Stay out of the mud. Set your goals and DO YOU.

19. This ‘life’ s**t is precious. Don’t waste it. Get Fit Buzz Fit.

20. When in doubt, just eat veggies @Calories are not an issue here.

21. You are what you eat… literally. But you are also what your food eats!

22. Dark chocolate can actually be good for you… Just remember to go for Cacao content of around 75% for a good balance of taste and health benefits.

23. Science is great. Proven methods can be too. But the best gauge of progression is the mirror and/or the scale. You’ve either lost weight or you haven’t. You’re either ripped, or you’re not. The mirror and the scale will tell you both.

24. What you get by achieving your goals is not as important as what you become by achieving your goals.

25. If anyone complains about your fitness habits and/or thinks you’re obsessed, just show them this picture (Which will be you). And then see what they think about ‘obsessed’! !!

P.S.

Feel free to upload your progress pics when ready

http://www.stayfitbuzz.com/register

26. Cheating isn’t bad. But savagely cheating is…

27. Fitness FTW. Because it makes people HOT!

28. If you want to start looking better, look at all the foods in your home and trace them back to their birth place. Then just start eating that food from there

29. You can get your CLA from eating grass fed beef or bison. But it doesn’t hurt to take it in supplement form when you don’t want to eat the whole cow.

30. The gym… where fat is burned and pride is earned.

31. Laughing is a form of fitness, and we know you’re doing a lot of that right now 🙂

32. When you lose weight quickly, your body will respond by releasing hormones to increase your appetite and store more fat. Solution = eat a little more :).

33. Pre-workout nutrition is necessary for performance in the gym and post is necessary for growth.

34. How to reduce calorie intake: Turn your head to the left. Then to the right. Repeat every time you are offered something to eat :).

35. If you still look good when you’re done, you’re not working hard enough.

36. Don’t compare yourself to others. Compare yourself to the person from yesterday.

37. You won’t bench ‘Jack’ if you don’t know squat.

38. Rapid fat loss = High intensity training (Sprinting). Getting lean = long interval training (A favorite sport or activity works well long term).

39. Compound exercise over isolation exercises = Getting the best bang for your buck.

40. Your best results will happen in the first 30 days of starting out in fitness. So don’t stress about the lack of change thereafter.

41. Good form will always beat increased resistance with bad form. (10 fully executed full range of motion pull ups rather than 10 half weighted pull ups)

42. Perform a functional warm-up at the beginning of each workout utilizing core strengthening exercises to warm up your body along with a brief bicycling warm-up to lubricate the lower body joints.

43. Be strict and follow just ONE program for a max of 12 weeks. And change the variables of that program, during that time to suit your needs.

44. The king of all exercises is the squat.

45. Just K.I.S.S. Eat clean and train dirty.

46. Drink more water!

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

48. Exercise prolongs life. People who exercise regularly live longer.

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

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

51.

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)

52. 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!)

53. If you are lactose intolerant, consider exchanging milk for unsweetened almond milk + Whey protein

54. Rapid unhealthy weight loss leads to muscle loss and flabby/jiggly skin. Slow, healthy weight loss leads to fat loss and a firm body.

55. Set some real Effin’ goals.

That’s it for now. We’ll probably follow up on this soon. Feel free to fire away with your thoughts in the comments section below.

 

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