Shred Your Waist to Build Your Butt Home Workout

January 9, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

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

Butt… You failed…

January 9, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

+ Buttgress pics

> The 2015 S-curve Transformation Challenge

Got questions about anything? Reply, Whatsapp, Viber, Skype, FB messenger 

app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

S-Curve Challenge: Jan 1st – March 31st (5 Winners… Be one of them!)

Buzzo’s… TGIF…

First…

On the S-curve Challenge? Not on the S-curve Challenge?

Which ever the case… If you are following, applying and experiencing results… Then, YOU…

Are awesome.

That’s how your butt will NEVER fail.

And never failing is something that is happening a lot right now. Because reports of progress

are starting to pour in again… From members who started in Oct/Nov/Dec (Yup… December).

Here’s a message < (Hit the first link) from S-curve Challenge member Linda from

last night.

The day 1 selfie is important. But it’s very common to notice visual changes, even if you look

in the mirror everyday.

Note: This is a game of ‘becoming S-curvish’. So there’s a good chance that your 

weight might actually increase a little. Which means Linda’s 2 week progress and 2lbs 

lost might be a good thing.

You truly will feel like a transformer (I loved Lockdown from the most recent movie).

The trigger workout

That is… The workout mostly acts as a (Very important) trigger for your soft lean S-curvish

results.

Feeding them via the S-curve meal structure is what will give you the noticeable results.

Again…

Feeding them via the S-curve meal structure is what will give you the noticeable results!

Can’t workout?

- Injury

- No access to weights/gym

- Illness

Just remember that you are still becoming S-curvish/Shredding to smexy. Because you’ll still

be eating S-curvishly.

Gains may be minimal. But you will at least maintain.

The continuous changes to the S-curve program (S-curve Challenge)

Been here for more than a year? Then I know you would have noticed all of the changes on

the program.

Why?

Well… Nothing stands still. Everything changes… Usually for the better.

It’s why Facebook changes, your phone and almost any ‘good’ product/service you currently

use.

In terms of becoming S-curvish?

Things change because there are newer and better ways to push for the BEST results.

Yea, we cheat munch and we have fun. But you are ultimately here because of the ‘result’.

Just take a look on the S-curve Challenge page for some of the best examples.

There’s a ton’o more stuff over in ‘Morebuzz’ (Link above), it’s ask me anything Friday. So reply

and do that.

The S-curve Challenge is on. Let’s gooooo… Roar!

 

Shaun

Stayfitbuzz.com

For new OSC members (As of July 23rd 2014) –  Access to every current/new

program is yours for free during these six months of becoming S-curvish.

 >> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get in the

way.

- Access to every current/new program is yours for free during these six months…

But not given to you all on day one (Info overload), since your regime will be

properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

 

 

Recapo/Recoupo + Social highlights

January 9, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

RECAPO/RECOUPO

Mon – Give ya butt a day off already…

Tues – Avoiding bulky waist on epic butt quest?

Weds – No bulky waist @ getting epic butt – Nutrition

Thurs – Hey… Shrunk butt

Fri – Fill the butt with summer munch

Fit fash

- It’s Brazil < and Ice-cream < season

- You can’t ban these guns <

- Going heavy < on Sunday aka A focus on building tension

- Andrea got Shred-curvish < and kini ready

- Mrs.Barnwell snaps <

- Long time Fit Buzz associate Adelina with a summer throwback <

- It’s been a while… Taryn <

- New Fit Buzz follower Gia snaps <

- Shreeny takes a lumpy epic butt/teeny waist snap <

- Rosa is S-curvish and kini ready <

- Mrs.Goulart is embracing the season <

- Malia is ready <…Are you ready?

- Did you rescue any wine < this weekend?

 

Let’s workout + Social highlights

January 9, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

Social highlights

TBT Fit fash

- Hangry? <

- Sometimes <

- Because it’s nearly cheat Friday <

- You are alpha female <

- Wake up… Morning workout snap < and then embrace kini season < like Amanda

- Or get upside down bendy like Claire <

- Yoga pants aren’t for yoga <

- Fit Buzz follower Stephy is embracing kini season <

- Sweat for the dress like Mishka <

- Steph gets tanned and color coded <

- Raya shreds to smexy <

 

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

January 8, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

 

 

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 :-D). 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 :-D).

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 :-D), 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)

 

 

Update me… @ your butt

January 8, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 

> The 2015 S-curve Transformation Challenge

Got questions about anything? Reply, Whatsapp, Viber, Skype, FB messenger 

app..

Whatsapp/Viber: Reply for my #/Reply to send your #

Skype: chamileon857

S-Curve Challenge: Jan 1st – March 31st (5 Winners… Be one of them!)

Buzzo’s… TBT…

The headline…

That’s the phrase that will pop up on your phone if you’re an S-curve member

in hiatus… Aka no communication for a week of two.

If you haven’t received a message, then… Update me.

Traits of successful S-curve members

I talked about this in November via video… Around Black Friday week.

This is what was said…

- They all go beastmode on the workouts… Every time…

- The S-curve meal structure is followed daily, without fail.

- Super active on the 121 chat sessions via Whatsapp/Viber/Skype/FB messenger

(Arguably the most important part of it all).

It all comes down to taking constant action. Do that…. And the results ALWAYS 

come.

The challenge

…Is the road blocks that get in your way…

- Life challenges that slow you down mentally and physically

- Family or relationship issues

- Sickness

- Motivation (You know this is a big one)

Fortunately, the ‘now’ S-curve Challenge has features/benefits in place to help

you stay on the fitwagon. Just visit the S-curve Challenge link above to see what

they are.

More S-curve Challenge tips

- Water… Drink it with your meals, because it helps to pass food to your muscles.

‘Water’ can get boring at times. So spice it up with tasty zero calorie water (See

‘Morebuzz’ for the link).

- Isolation holds via bench press/squats… Doing these will help boost power at

different stages of a rep. I do these several times via the jack s*** YouTube vids.

So take a look via ‘Morebuzz’ <

- Squats… Push with your heels and not the balls of your feet. Doing so will protect

your knees.

Operation backless dress

The S-curvish focus is usually on butt, muffin top and arms. But we cannot forget

about building your soft lean S-curvish back (See social highlights via ‘Morebuzz’).

> Pull ups… A set using all handles if they’re available

> Super rep pull ups (Count down 5 secs on the way down – Max range of motion)

Doing that daily will make your back look like Nia’s, if it needs an S-curvish fix.

Reply to ask me anything about everything.

‘Morebuzz’ < 

Shaun

For new OSC members (As of July 23rd 2014) –  Access to every current/new

program is yours for free during these six months of becoming S-curvish.

 >> OSC – Access to EVERYTHING  (6 monthly payments)

- Pay monthly ($66) for 6 months.

- The option to pause at any one month and restart again should ‘life’ get in the

way.

- Access to every current/new program is yours for free during these six months…

But not given to you all on day one (Info overload), since your regime will be

properly tailored.

- You have 24/7 daily support over the 6 months via Skype/Whatsapp/Viber.

- On demand tailored video workouts for your eyes only.

 

 

Keep the fat low + Social highlights

January 8, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Keep the protein high and fat low <

 

Social highlights

 

Fit fash 

- The suns out… Time to get weird and naked <

Ice-cream season it is <

- Took a break this weekend? Start the week heavy <

 

- S-curve motivation tactics

:D
<

- Madison is S-curvish and kini ready <

- Cecilia takes a hot mess OOTN snap <

- Pri snaps the epic butt/teeny tiny waist <

- Dreia snaps in OOTN attire <

 

15 Min ‘Raise Your Butt’ Workout

January 7, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Today’s video workout focuses on ‘growing’ the top part of your butt. I reveal my waist in the video…slightly. But the goal is t to build an S-Curve butt!

At home… outdoors… 15 minutes.

Key points?

- 30 second rest periods (Or no rest periods)
- Train to failure (To encourage growth)
- Resistance bands/dumbbells
- 15 minutes

You now know how to feed your body so that you keep your waist tiny and grow your butt (Guys… this in for you too. Think about the V-shaped back…).

If not, check out the Fit Buzz nutrition stuff here:

http://www.stayfitbuzz.com/fit-buzz-email-archives

Fun with the munch + Social highlights

January 7, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

Fun with the munch <

Fit fash…

- This summer <

- For all of the FitBuzzer mothers <

- Yes… You are fabulous <

- Fit Buzz follower Gia snaps <

- This < goes through your mind daily

- Throwback snap @ summer time again with Eriana <

- The sun is ready for you now… But are you ready for the sun? <

- Throwback summer snap with Caroline <

- Throwback… Building your epic butt/teeny tiny waist, just incase you get randomly snapped in your OOTD <

Variations 15 Minute Workout + Social highlights

January 6, 2015 by  
Filed under Top Fit Buzz Bodies (Interviews)

 Fit fash

- Don’t ever get into a hangry situation <

- How many of you feel right now < (My bad :D… Take your Xtend)

- This applies < to most of you 

 

- Inside the room < of S-curve creation

- Kell snaps in summer OOTD attire <

We eat more < (In a structured way) without any leftovers <

 - Brittany gets bendy <

- Angie snaps < the S-curvish lumps in summer OOTD attire

- Jessica snaps < in summer OOTN attire

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