SFB Video workouts… Simple meals… Progress pics go ‘pro’

Fit Buzz Follower Heather – Photo credit: Ryan Larson

I have another video workout coming for you tomorrow, since the response

has been pretty great. These are the workouts that I’ve taken from the

Aphrodite 2.0 program, which will come some time between now and May.

 

Now, the main reason for creating last weeks workouts was due to the

same issue coming up in Fit Buzz Q & A.

 

- ”’I want to shred waist”

- ”I want more awesome butt”

 

Those style of workouts will help you get there. But you MUST go heavy!

Another area of concern is upper arm fat. If so, just focus on the Operation 

S-Curve split routines, which you’ll find in the FBBA program.

 

Tomorrows video workout will be targeted, again. But let me know if you

have any specific requests. Just add ‘chamileon857′ via Skype.

 

In the mean time, here are a few more simple meals to add to your regime.

Remember, your daily meal plan structure should look very close to this….

 

 

Exercise Day

 

Breakfast:  (Slow digesting) protein/carbs 

Mid-morning:  protein/fat 

Lunch:  protein/fat 

Mid-afternoon:  protein/fat 

Evening (after exercise): (Fast digesting) protein/carbs 

Pre-bed: (Slow digesting) protein/fat 

 

Non-exercise Day

 

Breakfast:  protein/carbs 

Mid-morning:  protein/carbs 

Lunch:  protein/fat 

Mid-afternoon:  protein/fat 

Evening: protein/fat 

Pre-bed: protein/fat 

 

These are the ideal times to eat, so that you don’t screw up your S-Curve.

And remember, focus on the nutrients instead of obsessing over calorie

counting.

 

 

Download it here <<

 

 

See you in tomorrows workout.

 

Shaun

Stayfitbuzz.com

 

 

P.S.

 

There was a great response to Heathers ‘professional’ pic last Friday.

(Previous pics were mainly progress snaps… Bathroom/Mirrors).

 

Become your own self motivation. Make it a goal to build your S-Curve,

then to take professional shots (There’s about 3 great fitness 

photographers I would recommend if you do).

Let’s just get you in shape (More focus @Diet)

OK, let’s follow up with Saturdays DONE-FOR-YOU calculator.

 

So… What do you do after you have worked out your precise calorie

intake? Well, there’s two things you can do. Well, actually there’s 3.

I’ll start with the first.

 

#1 Precise is still an estimate

 

That’s right. Understand that these ‘precise’ calculations are still only

estimations to give you a great starting point.

 

Measure…

 

Go for the skin fold testing approach. Read this post.

 

Tweak…

 

Read this post…

 

 

#2 Continuous fat loss method DONE-FOR-YOU version

 

You’ve worked out your precise calorie intake. Great! But now you

have the challenge of shredding fat. And to keep on shredding it.

 

Well, the zig zag approach is still one of the best ways to manipulate

your metabolism. This is where you drop your calories (deficit) for 3

days and raise them again on the 4th day. And to keep on doing that in

random spells.

 

So I have now created a DONE-FOR-YOU calculator for that too

Updated DOC (Download here). <<< 

(Windows) <<<

 

Simply use the calorie amounts that those calculations provide when

it’s time to zig-zag your way to long term fat loss without losing lean

muscle mass.

 

#3 Building muscles for size (Guys and gals)

 

Total calories = How much you will lose or gain

Macro-nutrients = What you will lose or gain

 

You will be familiar with that quote by now. And the meal plans from 

OSC have the macro nutrient part of that equation sorted.

 

However. There is one thing that the precise calculator doesn’t factor

in…

 

- Factor in the thermic effective of a meal (Tick)

- Factor in your age (Tick)

- Factor in your weight (Tick)

- Factor in your daily activity level (Tick)

- Factor in extra calories for real muscle gain in terms of size (No tick)

 

That’s right, it doesn’t factor in the extra calories needed to gain muscle

in terms of size. So I’ve now added a new single calculation that adds

approximately 10% more of your total base calories.

 

Now, that 10% figure will be different for everyone. You’ll know if you’ll

need to increase or decrease that number based on what you find from

the tracking and testing you do in the first section above, if your goal is to

build more siz.e. (< Don’t worry, it’s a typo on purpose).

 

So now you have a plan to move forward with, regardless of what your

goal is.

 

 

Operation S-Curve: It’s More Than Just The Squat (Yes… it STILL is!)

 

 

K.I.S.S Diet Tips

Remember, this video is for those of you who need a reminder about the basics. The advanced stuff will commence as usual.

Notes

Why eat carb + protein based meals?

Because insulin and glucagon are both influenced by blood sugar levels. High-glycemic carbohydrates such as Poptarts cause insulin levels to be high and glucagon levels to be low.

Since insulin promotes the increase in body fat and glucagon mobilizes and burns body fat, this obviously isn’t the metabolism you will want.

Lower glycemic carbohydrates, especially when they are consumed with protein, shifts the levels
of these two hormones, lowering insulin and slightly raising glucagon.

This is the correct and ideal “hormonal profile”for effective fat burning. And of course, for the Fit Buzz lifestyle, more lean muscle.

Notes

The example figures on the portion chart were just that. Examples….

Shred Your Waist to Build Your Butt Home Workout

 

Here is where we get creative in the home. Turning gym workouts into effective 15 minute home workouts.

 

If your goal is to build muscle…

 

Just follow the ‘build muscle phase’ calorie intake (purple text on sheet 1)

from the OSC precise calorie calculator.

 

Why this works?

 

Well, it already calculates your daily ‘maintenance’ intake based on your…

 

- Weight

- Height

- Age

- Current activity levels

 

Within seconds…

 

I’ve simply added another ‘automatic’ formula that adds another 10% to

account for the thermic effect of the S-Curve meals that you eat. This is

where there is an increase in your bodies use of ‘energy’ (Digestion,

storage, absorption, mobilization).

 

(We tweak this via our OSC Skype chats, because the effect will be 

different from one person to the next. Yet, it can be manipulated so that 

we can start to get the effect that we want).

 

And then, another 10% increase to account for the fact that you want to

increase your muscle mass.

 

Now….

 

THAT ALL SOUNDS KINDA CONFUSING RIGHT?

 

Well, that’s why I’ve made that formula invisible. I don’t even tell you about

this in OSC, or anywhere else. Because we all like to K.I.S.S.

 

So just let the magic happen .

 

 

If your goal is to shred and not lose lean muscle mass…

 

(And if you like to do your workouts in the morning).

 

Simply add a night snack (Protein/fat) to last weeks calorie taper. Casein,

cottage cheese, fish (fish oil), nuts or any of the night time meals I’ve sent

you in the past several months.

 

Then sip on the super post workout shake (Or your own variation of it)

followed by your big S-Curve breakfast a couple of hours later.

 

It’s spring, have fun, shred to sexy, build an S-Curve, be awesome!

The FREE S-Curve building course

GET STARTED HERE: http://www.fitzspiration.com/lg/stay-fit-buzz-butt-building-guide

Tasty, zero calorie water (New reports/Case study results)

Fit Buzz associate Dee

Hi FitBuzzers

 

Sex, weights and protein shakes. You all go bonkers when that is the

theme of the day, so that’s the phrase that will stay.

 

I know you love to see new progress pics and cool, practical and simple

meal plan ideas (Infact, I have some more for you today).

 

But instead of a progress picture, I’m going to share some data with you.

Data that will confirm why you are doing what you are doing, in your own

workouts or the Fit Buzz workouts/program’s.

 

The focus? Your butt

 

This is just one area of the body that FitBuzzers, no matter how long they

have been in fitness) are trying to fix (I’m looking at you Anna-loanna,

Estefania… ).

 

First tip…

 

Make sure you actually take action on the tips I’ve shared with you over

the past several months.

 

Yes, I know about 80% of you take action, which I’m truly happy about

(Most normal people do NOTHING).

 

So thank you for being a kick ass action taker.

 

Butt (pun intended), if you aren’t seeing results, just go back to a tip, or

part of the program you’re using.

 

Anyway, here’s a report (1 of 3 – The rest are coming next week) I created

that uses electromyography (One of the most precise methods) to analyze

muscle activation that can be targeted to fix your butt/S-Curve.

 

EMG guide – No Nonsense Butt Building – Upper leg focus

 

In short? No more guess work.

 

This report will show you what parts of NNBB you should be ‘tweaking’ to

suit your current goals/weak areas that need fixing. This report #1 focuses

on the No Nonsense Butt Build exercise variations. You know, the hard

hitting exercises that cause the change to happen. Give it a read…

 

No more boring water?

 

You all know the importance of water when it comes to building the physique

of your dreams.

 

But at times, your gallon a day everyday day (The amount you’ll need varies)

can get little boring and seem like a chore (Not cool). So today, I have

provided you with 3 recipes that will add some spice to your water. The best

part? Zero calories (Almost)!

 

Download it here (There’s an extra *very popular* simple snack in there too)

 

And if you’re anything like me, I’m sure you often cringe at the thought of

drinking sweetened water (D,E,F rated food/beverage). Because you know

(in the back of your minds) what it’s going to do to your body.

 

Like I said to FitBuzzer Miss Brown on Monday in our training session….

Just keep it clean… At least during a period of serious shredding.

Intense 15 Minute Legs/Butt Aphrodite/Zeus ‘Home’ Workout

As promised, here’s the quick, intense, Aphrodite/Zeus themed leg/butt targeted ‘home’ workout.

The focus = ‘Combo’ exercise variation

If you don’t break a sweat, suffer from DOMS, or simply think it doesn’t challenge your body enough, let me know.

I’ll gladly turn it up a gear for you .

Note

These are the videos from Operation S-Curve / The Aphrodite workout

How To Build A Sandbag

A short while back, I described how to use a sandbag in your resistance training workouts. I then received numerous questions on where to purchase and how to actually construct a sand bag so that it can be used in weightlifting routines. Well, sand can get REALLY messy. S

Option 1

The first most common way to construct a sandbag is done by doing the following.

What is required?

• Zip lock bags
• Duct tape
• Sand (from a hardware/ home improvement store)
• Duffel bag
• Zip ties

Construction instruction

1) Fill the zip-lock bags 3/4 full and then double up by placing the zip-lock bag with sand into an empty zip-lock bag.

2) Place those zip-lock bags into the duffel bag and then seal the bag with 2-3 zip ties.

3) Cut the ends off those zip ties and then secure the bag by wrapping duct tape around them.

4) You now have your sand bag.

The great thing about this type of sand bag construction is that you can adjust the weight easily when you need to by increasing/ decreasing the number of bags you have inside the duffel bag.

However, the zip-lock bags have been known to break and this has actually happened to myself on one occasion. To prevent that from happening, go for quality zip-lock bags that have a 6-millimetre thickness. Although these bags are thicker, still double them up when putting sand into them, and to make the bags even more durable, secure them with duct tape.

That method of sandbag construction has worked well for me in the past, but my favourite method for constructing sandbags is to build them without actually having sand in them.

Option 2

What is required?

• Duffel bag
• Zip ties
• Duct tape
• Wooden pellets (approx $ 5-10 per bag)

The construction of this bag is very similar to the first method, but this time around you will be using wooden pellets. The great thing about this method is that you can create many bags and very cheaply too, as each bag will only set you back around $25 max to construct. You can use other materials such as mini-marble chips, pea gravel or even dog food, but if you do go for dog food just be aware that if those bags get wet, they could start to smell.

The main thing that you want to do is use a material that will make for a sturdy and bulky bag.

Construction instruction

1) Once you have purchased the wooden pellets, pour 2 bags straight into the duffel bag.

2) To secure the bag use 2-3 of the zip ties that you have and then cut the ends off.

3) If the duffel bag has any straps then cut those off too.

4) To secure the bag, place duct tape around the zip ties.

5) You now have your sand bag (without the sand)

The last thing you will need to do is just label the bags with a permanent marker and your job is done.

The key benefits to this method of sandbag construction is that it is,

• Free from mess
• Much quicker to construct
• More durable

If you are going to be building sandbags any time soon, then this is the option to go for.

There are many ways to add variation to the OSC workouts/exercises. Using a sand bag can be one of them. S0 stay tuned.

 

It’s Not What You Do, But How You Do It (The ‘sexy’ rep)

 

 

 

Hi FitBuzzers

 

Before we begin. ‘Looper’… that’s another cool film to watch, since some of you responded to the mention of my movie weekender this past weekend.

 

The ‘Sexy’ Rep

 

You know, talking about training in the normal sense can sometimes get down right BORING when coming from a typical ‘muscle head’ (Your response to the food emails is quite interesting ). That was one of the reasons why Fit Buzz was created. To add some brightness and entertainment to the weights room (And websites). Add Fit Buzz ladies, questionable skimpy gym wear and a great eye behind a camera lense and here we are. .

Ladies being afraid of the weight becomes a thing of the past (Guys, it just got a lot interesting for you ).

But if there is one aspect of training that you need to ensure that you get right, it’s the rep. An incorrectly performed rep can truly undermine and compromise the effectiveness of your routine, program or even some of the recent training tips that I’ve been firing your way.

 

WARNING!!

(No science lesson here. I’m just simply going to tell you what YOU, the trainer, needs to know. Not the science major. That’s booooring!)

Now, you all know that the formula for changing your body via lifting goes a little something like this…

 

Heavy (increased) weight > Exercise in question > Correct form > A specific period of time to execute > A specified number of reps = The effective formula for change. 

 

And today, I want to feed your brain with the view of what really happens when you lift weights (Especially ladies). Because the whole ‘women that lift weights to get in shape’ just gets thrown around, with no real understanding of what’s really going on.

 

The Muscle Fiber

 

The ‘eccentric’… without getting too complicated, is the lowering part of the weight that is responsible for most of the damage to the muscle fibers which can lead to increases in strength/size.

 

That is… controlled reps. These changes happen due to exercise. 

 

However, your overall changes are controlled by the effects exercise has on your entire system. And then you have Growth Hormone, IGF-1, insulin and testosterone, all of which can be manipulated by what you eat and how you train. So it’s more than just a case of building and repairing muscle fibers to change your body.

Weight training actives growth hormone. A response that affects your entire body, not just one muscle fiber (An increase in GH helps build muscle and burn fat).

 

An Improved Central Nervous System

 

Many newer FitBuzzers such as Kristine Lopez have reported super increases in strength, but not so much in appearance (At least in the first few weeks). This is normal. All that has happened here is that your body has become more efficient.

So in short, there’s 2 things to think about when changing your body via ‘lifting’ is the goal:

• The metabolic cost of exercises (The way lifting and eating affects hormones)
• The local stimulation of muscle fibers

  

OK Shaun, understood. So I need to focus on my reps in regards to my ‘muscle fibers. How can I implement the above so that I can make real improvements?

 

Well, it still comes down to level of intensity, volume and variations of this…

 

• Strength/Power   1 – 5 reps 
• Hypertrophy (size) & some strength 6 – 12 reps  
• Local endurance/ little size  12-20 reps  
• Abs & Calves    10-25 reps 

 

The goal? To choose a rep style that causes damage and also has a high metabolic cost.

 

Introducing… 

 

The FitBuzzer Super Tension Rep

 

 

That is…

 

• 4 seconds at the lower part of the movement
• 2 seconds coming back up
• Hold for a moment and don’t fully complete the rep, to then continue performing the following reps in this fashon
• Identical reps via the entire set! (No cheating, just do it!)

 

Now, I know what you’re thinking.

 

Duuuuh, eeaaaasyyyy….

 

But I’d bet my last protein stack that you rarely ever perform your reps this way. Let alone for an entire set.

 

I bet this looks familar….

 

• Complete first set correctly
• Reps begin to speed up on second and third set
• Form starts to fade, you cop out and skip the last few reps (Coward)

 

Yes, it looks familiar and don’t try to deny it!

 

This happens because of an increase in lactic acid and a drop in pH (of your blood) which basically screws with your systems ability to activate your nerves.

 

The Benefits

 

Performing your reps this way will initially mean that the loads you lift will decrease. But over time….

 

• Your central nervous system will gain a dramatic boost
• You’ll be able to lift the same weights, but in a more controlled fashion, which leads to more stress (Which is the goal)
• You’ll end up performing fewer sets per body part, yet you’ll feel the burn, much hotter than ever before

 

This is your instant action challenge for the next 24 hours!

 

That is, to perform your exercises/sets using the Fit Buzz super tension rep. 

 

Confused about how perform these reps with certain types of exercises? Well, let’s use the squat exercise for examples sake, especially since many of you are currently building that butt!

 

Key Fit Buzzer super tension rep factors

 

• To choose a moderate to high rep range as this causes mega metabolic demand
• Focus on full range of motion for every rep

 

The squat

 

You can find the full description of the squat HERE

 

• Choose a weight that you can squeeze out 10 reps with
• 4 seconds lowering down to the bottom of the movement
• 2-3 seconds on the way up

 

However, you don’t go all the way up at the top of the rep on these reps. Instead, you hold the position near the top for just a moment and then continue on to the next rep.

 

Remember this….

 

I bet this looks familar….

 

• Complete first set correctly
• Reps begin to speed up on second and third set
• Form starts to fade, you cop out and skip the last few reps (Coward)

 

Well, that’s what will begin to happen here. But you must NOT let it happen! Yes, you’ll probably fail (And horribly) when you first start to train this way. But over time, your system will adapt and before you know it, you’ll be knocking out heavy weights at 10-15 reps max!

 

The key is to focus on progressive overload when training this way.

  

Who should train this way?

 

The Fit Buzz physique is for those who want to get strong, lean and sexy. If you want to get lean, then this is not an ideal way to train. But if you want to grow your butt for example (I’m looking at you No Nonsense Butt Building FitBuzzers – Kristine Lopez ), then this is the way to go. 

 

Questions

 

Progressive overload, that means to always increase the weight, right?

 

Not always. It could mean…

 

• Increasing your reps by one the following week
• Doing 2 sets of 8 reps with a weight that you could only do one set with before
• Doing 2 sets of 8 reps with a weight that you could only do one set with before, but reducing the rest period between sets

I current suck performing my reps this way. What can I do when my super tension set is done?

 

You could add forced reps, negative reps, end the set or drop the weight slightly and finish the set. But in general, push to your max and just end the set. It’s a game of steady progression.

 

How many reps should I perform for upper/lower body exercises?

 

• 8-12 for upper body
• 15 – 20 for lower body (Towards your peak periods of mastering this style of training)

 

What about for small/large body parts?

 

•  8 – 10 sets per body part on back, legs and chest
•  6 – 8  sets on tri’s, bi’s and shoulders

 

Note

Fit Buzz Black Friday One Week Special (Day 3). 59% off for all the popular Fit Buzz 

programs (Down 6%)

You can get started here ➡  Fit Buzz Black Friday one week special (Day 3)

 

 

Sexy Back Muscle ups Training

Hi FitBuzzers

Here is the ‘outdoors’ muscle up video from yours truly. Simply because I get a crazy amount of requests from people in the gym to show them how to do them. Men AND women.

Don’t worry ‘ladies’ it’s easier than you think. The exercise can be used as a great full body warm up or to help you build that Operation S-Curve ‘sexy back’. As this is a pull up and a dip in one movement!

15 Minute Aphrodite Home Workout (Strong/Shred Butt)

- High frequency training for your butt!
- Relativily light weight
- Focus on range of motion and control
- 6 x 6 rep/set range
- 15 Mins
- At home

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