My Gym Story

By Amir Hay

I often get asked about the methods I'm using for body building. Although I have much to learn and improve, I have experienced some pretty good results in a relatively short time.

This is me (before and after, of course)

If you've been training and training in gyms with no results, than you should defiantly think what you're doing wrong, because this is exactly where I was until several months ago.

When I started training in gyms, I found the experience to be tedious and boring; making it hard to stay committed over the long term. but I love the feeling that I have when I hit the showers after I've finished. such a feeling of accomplishment.

However, after that feeling of accomplishment, I often felt frustrated when I went home and stood in front of the mirror. I simply wasn't seeing the results that I was hoping for. At first, I was motivated to keep trying. I worked longer and harder but after all of this hard work, I still failed. I was tired, frustrated and finally decided to quit the gym..

After 3 years following my decision to quit smoking (finally!), an old "gym buddy" told me about body building & fitness program he's been using. Since I did miss the gym a little, and I wasn't looking for another tedious and tiring experience - I decided to give that program a try.

Well, I have to say the method that I changed help me to understand what I was doing wrong, or as a matter of fact things that I didn't do at all.

Over my years in fitness, I tried a variety of programs that didn't change anything for me - I began to follow the program and realized that after years of training on own, I had been missing the boat. Suddenly, I felt a renewed motivation to reach my own personal goals. I was burning fat, started looking better and my health was better than ever.

I know that I have a long way, but now I have a wonderful tools to use to build my body.

One of the things that open my mind is how to manage my diet,(obviously anybody who read this now, know that this is a very importent factor to build our muscles, but for me it was new)
I started to eat more fishes, lean meat, fruits and vegetables!I tracked my diet every day!

Second! all my life I was walking in misconception that skinny guys will never be able to build their bodies because of their physical building. I was totally wrong!
This program showed me that skinny guys can also build their bodies... One simple thing...thay just have to eat more than usual...

I learned from this program that I've got to have goals!
If you want to lose weight than lose weight!
If you want to build muscles than build muscles!
And don't do them both!

The program instantly motivated me to take the steps necessary in my life to achieve the personal Body Building that I had been trying to reach for almost a decade


GET IN - START NOW & LEARN MORE about Body Building & losing weight!

How To Speed Your Muscle Growth Secrets

By Lionel Lee

I'm so sick and tired of my slow progress. I gotta speed it up!

I desperately need some tips how to speed up my muscle growth and I finally found the Man who told me

»I know how to speed your muscle growth«

At the beginning of my attempts to build muscle I made all the rookie mistakes you can imagine. I was training way too often, over trained each body part doing too many sets and reps all because I was convinced that "more must be better". I did not realize that i was doing useless exercises like different machines and cables because I thought isolating each muscle is only proper way to really work it to maximum. I did everything wrong.

But lucky me I i was at wright place and at a wright time and I met Jason Ferruggia. Maybe you now who Jason Ferruggia is or maybe not but i will tell you anyway He is world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible.

So i want to help you and point out some different ways how to speed up your muscle growth but there are few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid over training. There are several different ways to do this which are listed below.

* Don't do more than 12-15 sets per workout.

* Don't train for longer than an hour.

* Don't train more than four days per week; three days is even better.

* Don't train for more than 8-12 weeks without taking a week off.

* Don't train with 90% or above your one rep max for more than three weeks in a row.

This will definitely help you build muscle fast and avoid over training.

You can be productive with mass building only with progressive overload. If you ever want to get bigger you must consistently get stronger and lift more weight and do more reps. Make sure that you are using big compound exercises like squats , deadlifts and chin ups with heavy weights. Dont be waisting your time like me before.

Next you must have a good diet in order that means that you are eating good amounts of food every three hours. Going longer than this without a meal will impede your progress and you will never get huge, and pay the utmost attention to your recovery which means you are slipping a minimum of eight hours per night and hopefully taking a short nap during the day.

I was training hard before with little success but now i have a body like in my dreams.

If you want to maximize your muscle gains Visit Here and Learn More About How To Speed Your Muscle Growth.

6 Tips Will Get You Started On the Right Path

If you are looking to build muscle mass, you are among the millions of people around the world who are looking to do the same thing. Here are several tips to help you in your workout routines:

1. Create an Efficient Lifting Routine -
When you are looking to build muscle, it will require a focused effort on your part. You may not have a lot of extra time to devote to your personal fitness, so your routine will need to be efficient. When you are lifting, you need to be fast and you need to use a lot of force in order to build muscle.

2. Use Hand Weights -
You can build muscle with both traditional hand weights and with machines.

3. Remove Cardio from your Routine -
Many experts will agree that in order to build muscle, you will need to remove the aerobic or cardiovascular routines from your week.

4. Make Dietary Changes -
It is suggested to increase your intake of protein within your diet to increase your personal muscle mass. Choose fish and lean meats when possible.

5. Lift Heavy Weights -
It is not enough to just lift weights. You need to constantly increase the amount of weight that you are lifting and the amount of reps that are completed per set in order to build muscle within your body.

6. Get Enough Rest -
If your body does not get adequate rest, it will make it challenging to build muscle. Muscles are designed to have recovery time and when you work out every day, your muscles are not getting this important time.
These tips will get you started on the right path to build a healthy and muscular body.

More details you can find on "No Nonsense Muscle Building"

Why Skinny People Have Trouble Gaining Weight?

While most people can’t stand that there are some people that have the opposite problem to losing weight, it is a reality that some people have trouble gaining weight. Small frames and small body types can sometimes have trouble gaining weight.

In some cases the difficulty in gaining weight can be due to a high metabolism, where your body burns a high number of calories each day. If you are trying to put on weight through building muscle, you will need to take your body type into consideration.

If you have been looking for answers on how you can put on muscle weight, you will notice that there is a ton of information available which just makes it confusing to know what method to choose. With all of the information available, it is comforting to know that there are some key tips that will work for anyone trying to gain muscle mass, especially for skinny people.


1. The most important place to start is to locate the best and most correct information for your specific body type. Included in this first step is also setting your goals; what do you want to accomplish through your exercise routines?

2. Once you have set goals for yourself, you will want to develop a plan to help you to achieve them. These action steps should include weekly and daily actions as it relates to your personal fitness and muscle building goals.

3. It is not enough to just have goals; you must also have the confidence and the motivation to be able to make them become a reality for you.

4. When you start working out, stick to your plan. You will be tempted with so much information, offers and distractions trying to tell you to do something different. Once you have a firm plan that is build specifically for you, just stick to it.

5. You have to work out frequently in order to achieve your goals; you cannot just go to the gym every once in a while. In fact, this will cause you to spin your wheels and will ultimately cause you frustration.

6. When you are at the gym, don’t just work with machines, use free weights. The ability to control the weight and to isolate the muscle groups for many exercises is better with hand weights versus a machine.

7. In addition to using free weights, make sure that you challenge yourself with the weight that you are using. If you train with the same amount of weight every time that you work out, you will not be straining your muscles enough to cause them to grow.

8. While you are at the gym, complete intense workouts. The best way to do this is to keep them short, fast paced and with minimal rest in between sets.

9. If you are trying to build muscles, limit the amount of cardiovascular training that you do, as this will burn calories and is not working the muscle groups that you desire to build.

10. Now that you are working out and have a routine, you will need to ensure that you are eating properly to put on and to maintain the weight. The first simple rule of thumb is that you will need to eat more food than you typically do, as you are burning more calories than in the past with your workout routines. Even if your appetite drops as you are working out more, make sure that you are regularly eating at a higher calorie count per day.

11. One way that you can make sure to eat more during the day is to eat often. By eating smaller meals and snacks throughout the day, you will easily be able to increase your calorie count.

12. The last important thing to do is to add nutritional supplements into your daily routines. They will help you to increase muscle mass, they can add extra calories into your diet and some can help you to decrease your muscle recovery times in between work outs. Go to your local health foods store or go online to find the best sources for nutritional supplements. Most people who have great bodies take nutritional supplements.

You can see example on this program on a man that was skinny in his life and turned To An International Hard Body & Canadian Fitness Model Champion.

Get Into The Amazing Story About "Skinny Vinny"

3 Key Benefits From Eating Protein

All of the boys that I know of these days all want to be bigger because all they see in the magazines are guys with big muscles. What you want to do is just make certain parts of your body bigger like your arms, chest, and back. A few good ways to get bigger are by eating protein, making sure that you go on intervals of eating protein, and you want to work out.

1. Eat Protein -
The first good way to make your body parts bigger is by eating protein because protein is what your muscle needs in order for them to grow larger. You can get protein in powder form or bar form. Once you start taking protein you will notice a size difference in the body parts that you have been working out. When you eat protein you will gain muscles mass all throughout your entire body which is good because the more muscle you have the more fat that you burn.

During your workout the muscle cells are been torn. As a response for this your body is starting in recover. The body starts in a process to fix the cells by anabolic process by protein which builds the muscle. This process can require 48 hours.

2. Take It in Intervals –
A good way to make your body parts bigger is once you start eating protein you want to take it in intervals because if you take too much of it then after awhile your body will grow used to it and just stay the same size. So what you should do is eat protein one week and then the following week stay off it and continue on in that pattern because if you do then your muscles will become huge throughout this ordeal.

3. Working out –
Make sure that your body parts get bigger is by working out this is really the main part to getting your muscles bigger. The more that you work them out the bigger they should get. The protein will make the process go by a lot faster though because your muscles will be growing at a more rapid rate then under normal circumstances. When you are working out if you make sure that you isolate certain muscle groups like your biceps and triceps then they would tend to become larger than other parts of your body.

If making your arms, chest, back, and other body parts is the main goal in your life if you put these ways into use then you should be able to have bigger muscles in no time.

You can discover more in "no nonsense muscle building"

5 Tips How To Start Building Muscle - Part 3

Now Notice Of Something When You Go To Your Gym:

One of the things that you will notice when you go to your gym is that many of the same people are there every day and they never seem to look any different. It makes you wonder whether going to the gym is actually effective! I want to share some effective techniques with you that will help you break this trend so that you can actually build muscle when you go to your gym:

1. Complete a High Number of Reps -
The first thing to work on is to complete a high number of reps when lifting weights; complete at least 8 reps per set. Many people who are trying to improve their personal fitness levels just run in and out of the gym, only completing a small number of reps.

2. Make Sure you're Lifting Enough Weight -
You have to make sure that you are lifting enough weight as if you are not, you will not be building muscle, but merely maintaining your current state. When you are lifting, you need to slowly increase the amount of weight that you lift in increments. Your muscles will build as you stretch your personal limits; just be careful to take it slow so that you don’t cause any damage.

3. Create a Regular Fitness Routine -
Thing that you need to do is create a regular fitness routine. If you only go to the gym every once and a while, you will not be able to build muscle effectively, if at all. Regular fitness routines and lifting routines will help your body to build muscle.

4. Focus on One Health Aspect at a Time -
Factor to consider when you are looking to build muscle is to focus on one health aspect at a time- either focuses on losing weight or on building muscle. It can be challenging for most people to do both at the same time. One of the primary things is that it can be very draining when you are heavy lifting, causing you not to have the energy necessary to devote to cardiovascular training. Even if you have the energy to do a bit of cardio before you lift weights, it will take away energy that you will need during your weight training program.

5. Common Mistake – Cardio Training with Weight Training -
most common mistake that people make when they are trying to build muscle is that they rotate cardio training with weight training. Some people even do cardio on their non lifting days, taking away the time that your muscles need to rest in between workouts.

More details you can find on "No Nonsense Muscle Building"

5 Tips How To Start Building Muscle - Part 2

Now Listen:
There are several crucial muscle building steps that you will need to take in order to reach your personal goals. While they may seem simple, when implemented step by step, you will begin to see the personal results that you desire with regards to building muscle mass.

1. Join a Gym -
While it is certainly possible to work out on your own, the environment and equipment that are offered in a gym are necessary to build the kind of muscle that you are seeking. Most professionals agree that it is very challenging to build muscle past a minimal level within a home gym environment.

In addition to the equipment, a gym environment provides you with consistent, positive motivation. When you see others performing and gaining muscle, you will be more personally motivated to do the same.

While a gym can provide motivation, it can also provide distractions. When you are there, be sure to focus on your routine and not on socializing so that you can complete your fitness routine, achieving the results that you desire in a limited amount of time each week. You may even choose to wear headphones in order to tune out all of the distractions around you, allowing you to focus solely on your muscle building routine.

2. When you train- Train with Intensity -
If you are going to train to build muscle, there is no sense in just going through the motions. If you don’t increase the amount of weight that you lift, you will not build the kind of muscle that you desire. To achieve your desired muscle mass, you must lift with intensity and use heavy weights. The combination will allow you to reach your desired muscle building results.

3. Rest in Between Workouts -
While it may seem like a great idea to train your muscles every day, they actually need a day off every once in a while to build mass. Muscles tear when you lift, which is a normal and needed process in order to build mass. However, if you don’t give the tears time to heal, you can actually injure yourself.

4. Train all of Your Muscle Groups, Not Just One -
A classic mistake that people make when they are working out, is that they choose to only work out their arms. In order to build the size that you desire, you need to work out all areas of your body. Include each muscle group in a weekly workout routine to ensure that your whole body is building mass, not just one area.

5. Eat like a Muscle Machine -
Your body needs proper nutrition to function, and your muscles need specific nutrients in order to grow effectively. The most important things are to eat enough calories and to eat a well balanced diet that includes adequate protein. If you don’t give your body what it needs to function and grow, you will not be able to grow the muscle mass that you desire.

More details you can find on "No Nonsense Muscle Building"

Body Building Meal Plan - Mistakes

By Anthony Lee

There are a lot of mistakes people tend to do when making their body building meal plans. Most individuals have a lot of misconceptions about the diet necessary when bulking up.

Some people have the wrong notion that a body building meal plan should be composed solely of protein and all other nutrients, namely fat and carbohydrates, should be eliminated. The truth is, when bulking up, you also have to increase your carbohydrate intake to give you the necessary energy to work out.

When you lower the carbohydrate component in your body building meal plan, your body in turn is forced to compensate. The body accomplishes this by lowering your metabolism. When your metabolism is lowered, the extra calories you eat build up as fat instead of getting broken down as energy.

On the other hand, losing all the fat in your body building meal plan can also result in adverse effects. Your organ systems will then be forced to rely on low fat products or fat free food to fill the necessary fat requirements of your body. This can likewise result in a decrease in your body's metabolism, specifically your fat metabolism. Instead of bulking you up, eating little to no fat than what the body needs can even retard your growth.

When making a body building meal plan, it is wrong to believe that taking protein products and body building supplements, can immediately bulk up your body. These supplements only enhance your body building meal plan, filling in some of the lacking nutrients in your body.

In a body building meal plan, the most important thing to remember is that you still have to eat right. Some body building supplements work by burning the fat in your body; however, supplements can only do so much. If you keep your calorie intake high, meaning you still eat more than you should, no amount of supplements can burn the excess calories you eat.

If you take protein products, such as protein bars, shakes or tablets, you may be eating more calories than your body needs. Eating too much of these protein products can also put undue stress on your body, making it harder for you to build up your body.

To Learn More About Body Building Diet Tips Visit Here!

The Truth About Building Muscle

By Jhon Davenport

The Truth About Building Muscle (also known as Muscle Gain Truth) is a popular muscle development program created by natural body builder, Sean Nalewanyj. With thousands of user from all around the world, there's little wonder that this program has been the subject of a great deal of discussion. A great number of questions have been asked about this program by people who wanted to know if it will work for them and help them develop the kind of body that they've always wanted.

Here are 5 important questions and answers about the Truth About Building Muscle program:

Q: How fast will this program work for me? How soon will I get the body I want?

A: Muscle building is a gradual process. You should see initial results within a few weeks, but getting the sort of body you want may take a few months. However, if you look around you in the local gym, you will see men and women who spend years training on a regular basis without getting real results. A few months isn't a bad time frame.

Q: Will I have to spend hours at the gym with this program?

A: No. The training program recommended by the Truth About Building Muscle pdf is based on 3 workouts a week.

Q: If I'm a vegetarian, will I be able to maintain the diet guidelines in this program to a degree which will allow me to develop muscles?

A: If you're a vegetarian you'll need to find protein substitues such as soy or a protein based nutritional supplement. The program includes a section on good and bad supplements.

Q: Does this training package work for women as well as for men?

A: Most of the people who use this program are men, but the basic elements of muscle building is the same for men and women, which means that this program will be just as effective for you regardless of gender.

Q: If I'm over 40 will I still be able to use this program effectively?

A: The older you get the slower your muscles will develop. But that doesn't mean that you can't get the body you want. It'll just take a bit longer. You can use this program effectively regardless of age.

I hope that these questions and answers helped you make an informed decision about The Truth About Building Muscles program.

To read how you can start to develop muscles quickly and naturally, click here:
How To Get Muscle Mass Fast.