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Does This New Diet Work?

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Diet

The diet question is something I think you should figure out and fast. Eating right is what helps your body drop the fat that it needs to drop. I will let you be the judge of whether or not this new diet plan I have been using is now working.

Since beginning the new diet plan 4 weeks ago I have dropped 35 lbs and 8% body fat. I did this all without feeling hungry and without depriving myself of anything. I am allowed to eat carbs right before I go to sleep at night and it has worked. This diet plan has not let me down yet. I am amazed at how well it has worked in a short period of time.

I am not going to go into specifics about my new diet plan for various reasons. Instead I am going to talk to you about the basics of it and why it seems to work so well.

  1. I am never hungry. I am eating a lot of small meals each day. As a result I am never actually hungry. I am in a much better place with eating now.
  2. I eat the same thing all the time. This simplifies things and takes away distractions. I am able to stay focused on my goals this way.
  3. I start my day off with protein and I end my day with protein. This is important. The kickstart in the morning and the settling at night are both things that have been working well for me.
  4. Carbs are not evil. I've known this for a long time, but this diet plan proves it. I eat carbs and I even eat them right before going to bed. It still works!

I feel like you need to reconsider the things you have heard about carbs, fat and protein. Give a new system a try. Eat protein first thing in the morning. Get protein and vegetables all day long. Finish the day with protein and carbs. Watch the fat peel off your body.

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Monday Madness: Stubborn Muscle Mania

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Stubborn muscle growth for bodybuilders

Stubborn muscles are the bane of every body builder. We have all faced this problem over time. The way we handle bringing up those stubborn muscles will make a difference in our success. Today I want to talk to you about the approach you should be using and why. I will discuss various methods for bringing up stubborn muscles and will point out what I think is the best way.

Double Up on Training

One technique for forcing stubborn muscle to grow is to add training sessions into your cycle. The easiest way is to double up on the number of training sessions you give to each body part. The idea is that by increasing the volume of training you will force your muscles to grow. This is a technique I have personally used with some good success.

Add Extra Training Where Possible

Another technique is to add some extra training slid into your regular training. This will help the stubborn muscle grow. Instead of being strict and training just back on one day and just arms on another, you slide in extra exercises for other body parts. If you are training your back, for instance, you can add a few sets of seated calf raises to help improve the growth of your calves.

Train Twice a Day

This technique involves  hitting the gym twice a day. This enables you to have a shorter training cycle which increases the volume of training for each body part over a calendar week. It is grueling and is not something you should do all the time. The stubborn muscle will get the stimulus it needs, but you can completely wear yourself out.

My Conclusions About Stubborn Muscle

I feel like all the techniques I mention above will work, but the best, for me, is to add extra training where possible. This technique, when planned correctly, can really give a boost to growth stimulation in a muscle group. All of the techniques require you to keep a close eye on recovery because without solid recovery none of these techniques is worth your time.

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Burn Fat With Bodyweight Cardio Exercises

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Burn fat

It is possible to use bodyweight exercises to burn fat. This bodyweight cardio is something that most people don't think of as real exercise, but it clearly is. Learning to burn fat using bodyweight exercises is an important skill. It takes away all excuses for getting cardio done.

Some Exercises to Use

In order to burn fat, use the following exercises to help you with that. They are all bodyweight style exercises.

1. Power Skip
Skipping isn’t just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.

2. High Knees
Stand tall with your feet hip-distance apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this jig for 30 seconds

3. Jumping Jack
This classic cardio move is a great way to warm up. Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feels like!

4. Mountain Climber
We’re not going up any real mountains, but these are a close second. Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.

5. Diver’s Push-up
Begin in a down-dog position with your arms firmly on the ground and gaze toward the floor. In a controlled and fluid motion, swoop the hips towards the floor while your chest rises. Keep moving until your back is arched and your gaze is towards the ceiling. Then swoop back down, continuing this motion for 10-15 reps.

These five exercises will help you to burn fat. None of them require special equipment. These can all be done at your home. This should remove all excuses.

The Strategy

By adding a bunch of bodyweight cardio exercises to your tool belt that will help you burn fat, you create something most people don't have. You take away excuses. These exercises can be done anywhere and need no equipment. Because of this I believe you will be in the position to burn fat more often. Leverage the strategy and you will see how much easier it is to consistently get your cardio done.

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Why I Changed to the IIFYM Approach

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Why IIFYM

At some point I decided that IIFYM would be a better nutritional approach for me. If you are curious about IIFYM and what it is all about, have a look at the following articles/web sites:

The Official IIFYM Site

Saturday Sharing: My Thoughts on IIFYM

Expose Podcast #1: Let's Talk About IIFYM

The reasoning for this switch was so simple when I examined everything. I have a busy lifestyle that involves children. Whenever you involve children there is a level of unpredictability. Because of this unpredictability I felt I needed a flexible eating methodology. I did my research and read up on the approach. It was immediately interesting to me because it espoused concepts that I already instinctively understood. Instead of thinking moment by moment, this approach looks at the entire week and makes adjustments as you go. This is important because if you eat birthday cake it isn't the end of the world. All you have to do is make sure that your carbs for the day (including the cake) hit the numbers and you are all good.

To me this is less of torture and more of a way to eat and get into better shape. While it probably wouldn't be suitable for professional level contest prep, it does the job for people like you and me. I think anyone looking to lose some fat should look at IIFYM and put it to work.

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Monday Madness: Back Blasting Intensity

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Back workout

Today I bring to you one of the most intense back workouts you will ever experience. Use the two workouts in today's article to give your muscle growth a nice kick in the butt. You will see the difference over a few months.

Width vs. Thickness

Training the back is an interesting proposition because you have two realms to focus on. One realm involves making the back wider while another realm involves making the back thicker. these are two very important things to keep in mind if you want a great back. Today's workout is actually two workouts–one for thickness and one for width.

Elbow Position

By changing the position of your elbows you will change what part of your back that you hit. Sometimes it also means moving much heavier weight. You can row more weight with an underhanded grip, for instance.

The Workouts

Thickness Workout

Exercise Sets Reps
Reverse Grip Pull Downs 3 12
1 Arm DB Row 3 12
Reverse Grip Bentover Row 3 12
T-bar Row 3 12
Deadlift 3 12

Width Workout

Exercise Sets Reps
Pull Ups 4 10
Hammer High Row 3 12
Wide Pull Down Behind Neck 3 12
Straight Arm DB Pullover 3 12

Conclusion

As you can see, this workout aims to increase the volume of your back workouts. If you must, train the last set to failure, but do not go to failure on any other set. You want to focus on good form, squeezing the muscle at the end of each movement. Don't get sloppy. If you cannot lift a weight with good form then don't attempt it at all. With this workout it is better to focus on form than anything else.

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