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The Top 3 Bodybuilding Secrets To Cutting Body Fat Below 5%



The Top 3 Bodybuilding Secrets To Cutting Body Fat Below 5%

Bodybuilding Secrets: Bodybuilders are known for their fanatical approach to their diet and exercise, mostly their diet.

We can all picture a guy with these huge arms spooning out little bits of salad onto a plate and then weighing it, but why?

Why all the fuss of weighing everything and being so careful? It seems so overboard and stupid upon the first glimpse, anyway.

When you get down to it, though, you see that these enormous fellows (and girls) have discovered that the science behind getting absolutely ripped to shreds and having abs that resemble a corrugated iron roof the key is MATH.

Not long division, calculus, or anything to do with quantitative analysis, just good old-fashioned addition.

Here are the top three biggest secrets to getting to 5% (and beyond) Body Fat Levels

1. Using the beauty of fibrous carbohydrates

Often people will quit a fat loss plan altogether; they never even last long enough to plateau or to get weak and tired; they just quit.


Because they are HUNGRY!

Hungry for foods that make them feel good (and taste good) instead of only having tiny helpings of calories each day that would barely satisfy a pre-schooler.

This is where the secrets of fibrous carbs come into play.

You see, fibrous carbs are filled with fibre (wow!), which makes you feel full, but they also give you plenty of energy and the best part, they are extremely low in calories.

Here is an example I often use to describe just how little calories fibrous carbs contain.

You can have 1 cup of brown rice (starchy carbohydrate) that is equal to 150 calories,


You can have a plate full of the following:

  • 2 cups of lettuce
  • 1 cup cooked mushrooms
  • 3 cups of cucumber
  • 1 medium size tomato
  • 1 cup of broccoli

For a grand total of around 150 calories as well.

That is the secret to feeling full and eating stuff all calories.

2. Exercise Synergy

Bodybuilders know that 2+2 doesn’t have to equal four.

If you take two different things and combine them, often the result can be far greater than when they are used alone, just like a can of gas and a car.

Alone, they are entirely useless unless you need somewhere to sleep or to light a fire – but together, they can get you anywhere at maximum speed in comfort, heated or cooled while relaxing and listening to music.

Cardio is the same.

If you combine weight training with traditional cardio, you will see body fat dropping faster than you ever could have hoped for.

The reasons for this are numerous, but here are a couple:

  • Lifting heavy stuff burns a LOT of calories
  • For up to a whole day after you weight lifting session your body is still burning calories
  • When you do cardio, you are helping your muscles repair faster
  • Cardio makes you healthier and when you are healthier, your body progresses faster – whether that be losing fat or gaining muscle
  • Cardio also burns a lot of calories

This explains why some athletes munch out on crappy junk food and never get fat, they just do so much exercise that they can eat what they want, kind of like how marathon runners eat chocolate and m&ms for energy because they know they will burn it straight off again.

3. Rewards & Knowing Why

If I ask you to come and work for me, you ask, “How much you gonna pay me, boy?”.

If I say, “Nothing, now get to work, BOY!”, chances are you will tell me where to go.

We need to be rewarded for our efforts, and that includes efforts we do for ourselves, and bodybuilders will tell you they get rewarded by the feeling of being on stage, ripped to bits in front of a huge crowd.

They love being healthy, they love being the center of attention and being adored (or called a freak!), they love people staring at them, and they love being strong.

They also love the post-contest pig-out.

Yep, that’s right, after a contest, most bodybuilders will treat themselves to an absolute battalion of treats they would normally not eat.

Make sure you have a decent reward for yourself – maybe you can even get someone to sponsor you for a financial reward.

I like to reward myself by having a day off and doing something I really love for a few hours and eating something slightly outside the healthy parameters.

Sometimes I overdo it, and then I feel so guilty I don’t eat anything bad for ages – vicious cycle, but it works!

Find your special reward and treat yourself when you have made your desired progressive goals.

Knowing why you want to achieve such a goal and how to do it will be much easier.


Workout Without Weights – ‘macho’ enough?



Workout Without Weights – ‘macho’ enough?

The first time you walk into a gym, it becomes that you have a long way to go in being perceived as particularly ‘macho’ or even close with your wiry arms. Of course, you might not have been the only one because I’ve also been there.

Well, it wouldn’t matter if you’re John Mayer with that silky smooth guitar picking and strumming style and stunning voice of his… but I’m sure that he won’t be reading this blog between his busy touring schedule or indulging in flings with some of Hollywood’s big names.

But I digress…

So what should you do if you’re not macho yet, and aren’t sure of dealing with weights yet?

Try a workout without weights, yessirree…

Any questions? I’m sure there are…

Reasons why you should Workout without Weights

Well, the first question you might ask is why in the world one would want to try a  workout without weights, as it is the best way to gain strength and muscle. But very simply, there are several reasons why you might want to do so…

For one, if you are tired of paying for your gym membership in these times or even weight-phobic, especially as a beginner. Maybe you don’t have the time to head out to the gym or even don’t have the money either… which also rules out the idea of a home gym.

So, no matter what your reason might be, things work out for the best. And if you wonder why I’ve conveniently thrown this cliche in and are on the verge of asking me to validate this statement with something concrete. And so, here goes…

Firstly, the golden age of bodybuilding is over, and unless you are planning to repeat Arnie’s success (which is hardly likely!), you don’t need a costly gym membership or even a home gym to get “toned.”

Secondly, it’s FREE… how about that? Need I say more…

Thirdly, you’ll be using weights but of a different kind – your body and the force of gravity, which your body will not be able to differentiate from normal weights that are used.

Now, with that out of the way, you might wonder where to begin in this mirage of exercises with or without equipment, so without further ado, let’s look at some exercises that you can try as a part of a workout or even if the above doesn’t apply to you, use these exercises as a warm-up before you begin your routine with weights.

Exercises to try without Weight

While you read the list of exercises at this link, you’ll be surprised how often they have come up in conversation, even if you’re not a fitness junkie. Of course, if you’re captivated with the art of building muscle and want to get going without using weights, then you can check this link for the best techniques and exercises that will help you build muscle over a period of time.

In Closing

And yes, it’s “macho” enough… macho enough to help you move on to the next level, especially if you’re a beginner.

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Hot Bikram Yoga



Hot Bikram Yoga

Bikram Chowdhury, who is popularly known as the McYoga guy, is the creator of Hot Bikram Yoga which has come under the scrutiny and criticism of many due to the aggressive steps taken to protect this routine that he has been responsible for putting together.

Like most Bengalis from the State of West Bengal in India, he comes across as an opinionated, strong-willed, forceful, and ego-maniacal personality that you’ll find when you watch or read his interviews with various publications and TV channels late, thanks to the controversy that has been stirred.

But that is just one part of the story, where people try to judge another’s desire to deal with and protect his life’s work realistically, rather than from a super-spiritual and idealistic point-of-view.

And this is in regards to his 26 asanas that he has copyrighted (while suing people who have used his work illegally to make profits) as a part of his teaching of ‘hatha yoga’, which is just one element of the Yoga Sutras as written by Patanjali around 2nd Century BCE. Incidentally, people don’t like this approach of his because they believe that yoga is free, has existed and been taught that way down through the ages.

Now almost any jackass you meet on the street will also tell you that yoga is good for you, and helps stay in good health through the rigor that is involved in practicing such a discipline.

But there’s more than meets the eye here. Here’s why:

Suppose you have studied esoteric philosophy (Hinduism). In that case, you’ll know that there is a distinct connection between one’s mind and the body, and in attaining equilibrium between the two through Yoga, one can attain ‘Moksha’, known as ‘liberation’ from the suffering and limitation of worldly existence. And this is where Raja Yoga (plainly known as ‘Yoga’ today) has achieved prominence in society today.

Although Bikram Yoga (in terms of the ‘asanas’) is very similar to, and is derived from Raja Yoga, yet to the yoga purists in its present form, it only serves as a basic function of promoting good health, and does necessarily achieve the final objective of Raja Yoga, that is to achieve perfection in concentration of the mind or otherwise known as ‘dhyana’.

Why Bikram Chowdhury has insisted on copyrighting his life’s work is because the order of these asanas have been arranged in a particular sequence that have a unique positive impact on one’s health which isn’t the case if they are practiced in a different order.

Another important difference is that, this form of yoga is performed in a room with a temperature at 105 degrees Fahrenheit which helps one’s muscles to loosen up, especially for those with arthritis or experiencing stiffness.

Here’s an interesting interview with Bikram Chowdhury taken by CBS News in June 2005, which will give you the entire picture.

Ironically, this aggressive marketing and copyrighting stance wasn’t a part of his strategy when he came to the U.S at first. One of his students (Shirley Maclaine) insisted that he should take money or else people will not value what he teaches. And since then, he has not looked back in terms of franchising his form of yoga.

Judging from the popularity of his franchise which has expanded to about 600-700 centers in all parts of the world, it looks like the people have embraced his form of yoga as it delivers results. Bikram Chowdhury (love him or hate him) is at the forefront of yoga, and will be known as ‘Yoga’s bad boy’ for years to come.

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Barbell Weights and the Golden Age of Bodybuilding



Barbell Weights and the Golden Age of Bodybuilding

Lou Ferrigno. You gotta love him. He was supposed to be Arnold’s nemesis in South Africa for the last time Arnold stood his ground (and won as well) in bodybuilding.

Yes, if you have watched “Pumping Iron”, you’d certainly know who Lou was alright… and you’d also realize the amount of effort that goes into getting a body as chiseled as theirs.

It’s not easy, to say the least… and it takes hours and hours of punishing your body almost every other day if you want to excel at that level. And if there’s anything that’s true of these strong men of our time, it’s been more than just acquainted with barbell weights.

Why Barbell Weights?

Of course, there are several other types of training equipment that can help you build muscle but they all have to bow down to the king of them all – the barbell weights! No matter how many types of dumbbells or kettlebell weights you use or even machines, you’ll find that the barbell helps you build strength like no other.

Yes, if your objective is to “man up”, then the barbell is the way to go… Here begins a new era! Barbell weights and the golden age of bodybuilding.

Perhaps the reason for this is that the more weight you work out with, the easier it becomes to convert fat into muscle and keep it that way. It is the very reason why most instructors will ensure that you do graduate to using barbell weights as soon as you show progress with dumbbells and cardio.

Most of all, it’s mainly to work out with barbell weights as opposed to any other weight training equipment, which is why you’ll see beginners trying their luck with barbells when they should be focusing on the basics first.

What I mean to say that it is a good idea to get into a workout routine for a few months until you take on difficult weight training routines such as that of using different weights with a barbell.

The only disadvantage that you might experience with using barbell weights is the risk of injury just in case proper form is not maintained or God forbid, someone actually drops it without the assistance of a spotter.

If you have been working out for sometime, and now wish to try barbell workouts at home, then here are a couple of workouts that you can try.

The Barbell – Sample Workouts

Sample Workout #1: Considered to be a simple workout for the reason that only one set of 12 to 15 reps are required to finish each exercise. You rest for about 45 seconds and then move on to the next one. Finally, remember to train your body with these exercises three times a week while remembering to have a rest day in between.

So, here are the list of exercises:

#1: Deadlift
#2: Incline Push-up
#3: Bent Over Row
#4: Reverse Curl
#5: Press Crunch

The next sample workout is for 2 sets of 12 to 15 reps for each exercise. You also have to rest for 45 seconds between each set, and do this three times a week with one day of rest after each workout session.

Here are the exercises:

#1: Barbell Squat
#2: Triceps dip
#3: Decline push-up
#4: Biceps curl
#5: Single-arm row
#6: Seated reverse crunch

And if you really want to know more about barbell exercises, you will be able find information at this link.

In Closing

And if you bought into the rivalry between Lou Ferrigno and Arnold Schwarzenegger, think again! It was all a set up…

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