Monday, January 24, 2005

My Most Important Muscle Building Tip

This muscle building tip may be a simple one, but it's the most important one you'll ever learn!

First, though, let me ask you a personal question. And please, take the time to ask yourself.

Are you absolutely happy with your physique? Do you have the slabs of muscle mass you want or do you possess the strength you'd ultimately like?

If you're absolutely 100% happy with the physique you have, congratulations on all your hard work. The muscle building tip I'm about to share with you... you already know!

So keep hitting the iron, pounding the protein drinks, and sweating through the cardio. Persistence is the key to being a winner.

By the way, I just mentioned the biggest muscle building tip I can give you!
Persistence is what separates you from WANTING and HAVING.

Even when it may not seem like all your hard work is paying off, just keep trucking on and moving forward. You never know when success is literally right around the corner.

So, if you're not happy with your current weight, amount of muscle, fat levels, or any other part of your life, what do you do? Well, there are only 2 things you can do.

1. Keep doing the same thing you're doing now.

If it's nothing, it won't take long to figure out what will change for you. If you do nothing, you get nothing in return.

There isn't a muscle building tip I can give you that will help you. After all, there are no magic solutions that will help you gain muscle or shed fat. It requires work. Focused, hard work.

But what if you're doing something, but it doesn't seem to be working?

Change it!

Why keep doing things that are not getting you the results you want. Which leads me to the second muscle building tip you can do if you're not happy with your current results:

2. Start to DO better so that way you can GET better results.

I personally call it "flipping the switch".

There comes a time when you've had it and are fed up with whatever your fed up with!
And like flipping a switch, you decide right then and there, to do something about it and never look back.

After all, you have absolute complete control over which one you chose.

You can keep doing the same things you're doing now and if they're not working for you, you'll keep getting the same results.


You can flip the switch!

When you flip the switch, you've made a choice to no longer settle for anything less than exactly what you want. Nothing, and I mean nothing, will get in your way.

You WILL do what you need to do to change your situation. You'll start getting up earlier to get your cardio in before work or school.

You'll skip the pizza and pasta and instead opt for chicken and a salad. You'll take a protein shake with you to drink after your workout.

You'll plan out, detail by detail, what you need to change and what you need to do more of.

Nothing gets in your way any longer after flipping the switch. That's the biggest muscle building tip I can give you!

Sit down, make a plan, hire a trainer, go for a run, anything. Flip the switch and like Nike said...

"Just Do It"

So, do you keep doing what you're doing?
Or do you flip the switch and GO!

Decide, right now, to start taking action, each and every day. I guarantee you, it's the most important muscle building tip you'll learn!

Discover a muscle building tip that takes small guys who can't gain weight and helps them pack on a ton of muscle weight...guaranteed!

Friday, January 21, 2005

How To Take Supplements To Build Muscle

Out of the hundreds of emails I get each week, more than half are
from people who are interested in knowing which supplements
to take or what the best way is to take the supplements they're
currently using.

So this week's newsletter will show you when to take some of the top
supplements and how to get the most out of them.

Creatine, glutamine, and protein are 3 of the top supplements
for gaining lean muscle and strength.

But what are the best times to take these proven supplements?

Here's what I've found personally works best for me as
well as tracking clients progress using these 3
supplements (which, by the way, are about the only 3 I
recommend to clients, other than protein/meal
replacements, EFA's and a good multi-vitamin).

There's a lot of conflicting research that shows creatine and
glutamine may compete directly with one another for cell transport
and absorption.

That's because both creatine and glutamine use the same transport
method (sodium) to be absorbed by the body, so there's a chance
that one will get absorbed more than the other.

Even though there are different theories as to whether this is true
or not, here's my thought:

By-pass the entire problem by just splitting up the timing a
little bit.

Here are the best times to take these 3 proven supplements:


Best taken 1/2 hour or so BEFORE a workout and
again RIGHT after a workout.

What I do is take a creatine/juice/protein
drink about a half hour before a workout and than
another shake right after.

This "bracketing" technique helps set up an anabolic
(muscle-building) state for your muscles and helps
prevent muscle breakdown from a workout (catabolism).

Other than these 2 opportune times, you can add
another creatine serving or two any time throughout the

I usually recommend 25 to 30 grams of creatine on a loading
phase and 10-20 grams a day on a maintenance phase.


Definitely take glutamine right before bed.

This is where the overwhelming research shows the value of
glutamine raising Growth Hormone levels significantly by
taking 5 grams before bed.

Also, another great time is upon waking, when your
muscles have been without significant nutrition for up
to 6-8 hours.

Another good time for glutamine is about a half hour or
hour after working out.

This helps in the recovery/recuperation process from
demanding workouts.

So, creatine definitely before and after your workout
and glutamine right before bed and right upon wakening.


The best times to take ANY protein drink or protein
supplements are as follows.

I've listed them in order of importance, so based upon
your affordability, start at the top of the list and
work down.

1. Most important time---right after a workout.

Your muscles are like a sponge and need instant
nutrition for muscle recovery and growth.

2. Right before bed.

You're about to sleep for 6 to 8 hours. That's a long time
without protein.

Could you imagine going throughout your day (when awake)
not eating 6 to 8 hours?

Right before bed is important.

3. Right upon waking.

Same thing, you've just gone 6 to 8 hours without
proper nutrition. Your body needs protein quick.

4. Half hour before a workout.

This sets up the "anabolic window" before your workout
and provides your muscles with adequate
nutrition so that the effects of weight training
(weight training breaks down muscle--called catabolic)
are not as severe.

These are the best times for protein.

It can be regular whole food or protein supplements,
again, based on your affordability.

Protein supplements may be better than whole food in
these times because its digested quicker.

But start at the top and work down.

If you can afford 4 servings, you'll really notice the
difference in muscle gains and fat loss.

I hope this article helped shed some light on when to take
the 3 most important supplements for gaining mass and strength:
Protein, creatine, and glutamine.

This article was taken from "Simple Steps To Get Huge And Shredded"

Monday, January 17, 2005

How To Build The Most Muscle In 30 Days

By Nick Nilsson
Author, "All Star Secrets To Maximum Muscle Gain"

A lot can happen in 30 days...

The dream of everyone who trains is to shed maximum fat and
build maximum muscle in the shortest period of time possible.
While it's definitely possible to do both at the same time,
in my experience, the best results come from concentrating on
one major goal at a time.

Let me put it this way: to burn fat, you need a caloric deficit.
To build muscle, you need a caloric surplus. If you try to do both
at the same time, you may just remain exactly where you are!

So the question before us is - how do we maximize both fat loss
and muscle gain, two very much opposing goals, in only 30 days?

It's simple - we focus on both goals in the same program but not
at the exact same time!

By alternating rapidly back and forth between reduced-calorie fat
loss training and higher-calorie mass-oriented training, you can
not only accomplish both goals at the same time, you can actually
use the two opposing goals to feed on each other and send your
results through the roof!

To illustrate my point, remember how quickly you gain weight
when coming off a strict diet? Remember how quickly you lose
weight when you start to diet and you haven't been careful about
what you've been eating? That's your body rapidly adapting to a
stress. One of the most powerful features of this switching back
and forth is in the change itself - your body changes far quicker
when you give it a powerful reason.

What is the result of this switching back and forth? Extremely
rapid fat loss and extremely rapid muscle gain.

To maximize the effects of this switching, you must tailor your
training, diet and supplementation towards your specific goal
during that particular time. Proper manipulation of these factors
will greatly enhance the body's hormonal response to this program,
which is the real key to maximizing your results.

For five days, we'll target everything about your training and
nutrition towards fat loss.

·You will reduce your caloric intake below maintenance levels to
promote fat burning.

·You will reduce the rest periods between sets in your weight
training to increase the intensity of the workload and boost the

·You will increase your training volume, performing more sets for
each bodypart.

·You will not push your body to muscular failure - pushing to
failure can be too stressful to the muscles when on a
reduced-calorie diet. Stop one rep short of this point.

·You will include cardio training, preferably High Intensity
Interval Training for best results, to burn calories and further
boost your metabolism.

·You will NOT take creatine during this time (I'll explain why

·It is best to follow a low-carb diet during this time for maximum
effectiveness. Eating this way will be especially powerful when
you switch to the next phase of the program.

After five days, your metabolism will be just starting to get used
to the training and nutritional program you're following. Now
we'll throw it a curveball and change everything!

For the next five days, you will be focusing your training,
nutrition and supplementation completely on muscle building.

·You will increase your caloric and protein intake to promote
gains in muscle mass.

·You will increase your rest periods in between sets to allow for
more recovery and increased strength in your sets.

·You will decrease your training volume, doing fewer sets but with
greater intensity. This is the time to really push your muscles to
the edge! You're feeding them now, so don't be shy about training
them hard.

·You will eliminate all cardio training in order to maximize
muscle gain. Cardio training can burn calories that should be
used for the muscle building process.

·You will load creatine for the first three days of the muscle-gain
phase. This will take advantage of and greatly enhance the flood of
water and nutrients into the muscles.

·You will NOT follow a low-carb diet during this time. We want
lots of carbs to provide energy and promote insulin release
(the body's primary storage hormone). This insulin release will
help shuttle protein and other nutrients into the muscles to help
with building.

The body's hormonal response to this huge change in training,
nutrition and supplementation is tremendous. Sensing a feast
after a famine, it will greedily take in all the nutrients it
can and store them in the form of glycogen (for carbs), muscle
mass (for protein) and fat (to some extent). Since you will only
be doing this phase for 5 days, however, fat gains will be minimal
so don't be shy to eat!

It's important to note that you should eat a lot but you should
eat clean - loading up on junk food will not give you the best
results. You've got to provide your body with quality materials
to rebuild with or you may not gain as much muscle and you may add
too much fat.

After five days of this training, your metabolism will be cranking
along, happily building muscle. Now we'll pull the rug out and go
right back into fat-loss training for five days. Since your body
is used to getting more food and your metabolism is still moving
fast, switching to fat-loss training at this time will immediately
result in your body burning far more fat than if you were using a
conventional fat loss program.

In 30 days, you will complete three rounds of this rapid-adaptation
training. As you will soon experience, this switching back and
forth between a short, targeted fat loss program and a short,
targeted muscle-building program can have a tremendous and rapid
impact on bodyfat and muscle mass levels.

What does this mean for you? It means you can lose fat faster and
gain muscle faster, taking FULL advantage of your body's natural
reaction and rapid adaptation to massive change.

Think this program sounds good?

This particular program is just a taste of what you'll find in the
full All-Star Trainers Secrets eBook

In addition to a detailed explanation of how to perform the program
above, including a day-by-day guide and set-by-set workouts to
follow, you'll also get the rapid fat-loss and muscle-building
secrets of 11 of the most knowledgeable and respected trainers in
the world, including Tom Venuto, Pete Sisco, David Grisaffi,
Jeremy Markum, Phil Campbell, Christopher V. Guerriero and many others!

The next 30 days are going to pass by whether you get this
information or not. You could stick to your conventional
programs and get slow (if any) results. How would you like
to make these next 30 days the most productive possible.

Click here for more information on the All-Star Trainers Secrets eBook

Friday, January 14, 2005

How Much Protein To Build Muscle?

If you want to lose fat and build muscle mass,
there's no question you have to focus on your daily
calorie intake and the amount of protein, carbs, and
fats you eat.

But there are so many conflicting views on how much
protein one needs in a day to effectively gain lean
muscle and shed body fat.

It's one of the most-asked questions that I get as
a personal trainer, so I'm going to attempt to shed
some light on the subject.

First of all, is it important to get enough protein
in your daily nutrition?

Absolutely! It's absolutely critical you get enough
of it in your diet if you do any form of weight
training or exercise.

Protein is the major nutrient responsible for muscle
growth and repair.

Protein (specifically amino acids) builds muscle.
In fact, protein should be the number one nutritional
concern for people working out.

Protein is the critical nutrient responsible for
tendon, ligament, and muscle strength.

Protein is also the least likely of the three nutrients
(protein, fat, carbohydrates) to be converted to body fat.

But how much protein do you really need?

Again, there are many conflicting views on this, but
I've studied thousands of natural bodybuilders and
athletes to find some common ground as far as their
protein intake.

Also, I've developed a ratio that works well for
my own training as well as the personal training clients
I've instructed.

For people involved in weight training, I recommend
one and a half to two grams (1 1/2 - 2 grams) of protein
per pound of bodyweight.

So if you weigh 200 pounds, you want to consume 300
to 400 grams of protein each day. This may seem like
a high number, but it really is that important to supply
enough of the "raw material" needed for muscle building.

As far as percentage of your daily calories, I would
make protein about half (50%) of your daily calories.

It doesn't have to be exact. It can be 45-50% or
somewhere around there.

But a simple rule of thumb is that about half your
daily calories should come from protein sources like
fish, lean red meat, turkey, chicken, eggs, dairy, beans
or protein supplements (whey, egg, milk).

40% of your daily calories should come from carbs and
10% from fats.

If you eat 2000 calories a day, 1000 of your calories
will come from protein, the remainder from carbs and fats.

Again, these numbers do not have to be exact, but should
be a guideline.

If you're currently overweight, you want to come as
close as you can to the 50% protein, 40% carbs,
and 10% fats ratio as you can.

If you're quite thin and want to gain some weight
fast, you can use more of a 40% protein, 40% carbs,
and 20% fats ratio.

If you do more cardio and aerobic work (long distance running)
than weight training, you can follow a 30% protein, 50% carbs,
and 20% fats breakdown.

The most important thing to remember is, if you're after
lean muscle mass growth, you need to supply your body
with the raw materials used to build muscle.

Carbs are not directly involved in lean muscle tissue
growth and repair and neither are fats.

Supply your body with adequate protein levels and you'll soon find it a lot
easier to build muscle.

For more information on how to build muscle mass, check out my muscle building program "Simple Steps To Get Huge And Shredded"

Tuesday, January 11, 2005

Take Action To Build Muscle

Are You Taking Action
To Build Muscle?

So, you want to build muscle and have quads the size of tree trunks or biceps that bust out of the sleeves of your shirt?

Well, let me ask, are you taking a step forward, each and every day, going after what you want to achieve?

Or are you a member of the "I want it now but don't want to work for it" club, simply sitting back waiting for things to come to you?

It's no secret that life rewards action. If you sit back and wait for things to come to you, I hope you have a lot of time to wait.

In fact, the true power to reach your muscle building goals is your ability to consistently take action each and every day.

In fact, can you imagine how much closer to your muscle building goals you'd be if you simply resolved to do ONE thing each and every day that would bring you closer to that goal.

Good things would start adding up quickly, and like the snowball that keeps getting bigger while rolling down the snowy hill, you too would find your muscles getting bigger.

Successful people are not necessarily those that make the right decisions all of the time. But they do make decisions and better yet, act upon them.

If what they do doesn't work the first time, they simply try something else until they get their desired result.

What amazes me is the number of people I see and talk to that are not happy with their current physique or muscularity, yet they keep doing the same things over and over again, expecting different results!

Thomas Jefferson once wrote "I'm a firm believer in luck, and I've found the harder I work, the luckier I get."

Well, the same is true in trying to build muscle. How hard do you work for the things you seek? Do you take some form of action each day and go after them?

Do you get in the car and drive to the gym in the snow when you
could just grab some cocoa and sit in and watch a movie?

Do you slam a protein shake when you're done your muscle building workout or do you just wait a few hours for dinner? Do you do an intense cardio session when it would be far easier to sit on the couch?

The great thing about taking action each and every day towards a
specific muscle building goal is, sooner or later, the momentum you build is
overwhelming and you find yourself closer to your goal than ever

It was once said that "Good things come to those who wait, but it's
the leftovers from those who hustle."

This article was published in my very first newsletter a couple of years ago and it's been one of the ones I've gotten the most responses on. And it still rings true today.

If you want to learn what you need to do, each and every day, to build muscle and/or lose fat, check out my muscle building program called "Simple Steps"

You can find more information about muscle building below:

My muscle building workout program "Simple Steps to Get Huge and Shredded"