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Building Muscle is Easy When You Have This When you step into the gym and those gym doors close behind you, what do you do? Are you prepared to lift weights and workout? Do you take a log book to the gym with you? How much weight did you lift last time? How many reps did you do? Surely, you have a plan to improve on the previous workout. If you want to build muscle, you better plan on getting better and making progress each and every workout. If you don't give your body a reason to build muscle, it's just not going to happen... If you don't push yourself, your body has no need for improvement. Prove to your body that it needs more muscle, and you'll get it... Do you think it's easy to improve every workout? Do you think you can just step into the gym and get better each and every workout? No, it isn't easy. Weight lifting is a war against the weights. You must develop a certain strong and powerful mindset to get better. If you want to make progress each workout, build muscle each workout, and get the body you've always wanted, you need to listen up. Don't do what I did and waste years and years of time. You MUST develop a warrior mentality each and every time you step into the gym. Seriously. A warrior prepares for battle. A warrior takes the battle seriosuly and lets nothing get in his/her way. When you step into the gym and those gym doors shut behind you, you have now entered the battle arena. It's time to turn the no BS switch on. It's time to get your log book out. And it's time to beat your previous numbers. Is weight lifting difficult? Hell yeah it's difficult. It's tough to fight the weights every workout and come out victorious. The real warriors will come out of that gym knowing they did everything possible to build muscle. And your body responds by giving you more muscle for the next battle. During each and every set you perform there will come a time in which you must make a decision. Your mind will be telling you to stop. Your mind will tell you that this is just too much to handle. The truth is: Your body can do more. If you stop when your mind tells you to stop, you'll never build muscle. Would a warrior stop the set? Hell no... A warrior will never quit. A warrior will press on when the going gets tough. A warrior will fight hard and love every second of that fight. A warrior will laugh in the face of defeat and will never accept a loss. No matter what, a warrior will win. You know what? You have a warrior inside of you just dying to get out! I guarantee you find him/her very soon. Remember this article as your walking through the gym doors. As those doors close, BAM!!! The warrior inside of you has just emerged. Now go win that battle! You've Been Fibbed To About Over Training Have you ever been told that you're overtraining? I bet those same people that have told you that you're overtraining are the same people that tell you to work each muscle group only once per week to failure every set. I'm fed up as I'm sure you are with the Internet experts that give out bad information. Many of these people simply regurgitate useless information given to them in magazines packed with pictures of huge bodybuilders that shoot up with steroids each and every day. We've got to put a stop to this nonsense. Those so called Internet experts cost me years and years of my time, money, and effort. I could have made much faster progress if I wouldn't have taken their advice. I built my website and this newsletter to get the truth out there to as many people as possible. I don't want you to go through the same crap that I went through. Why Someone Doesn't Know If You're Overtraining... Do you have any idea why someone can't look at your weight lifting program and tell you that you're overtraining? I've even heard those experts tell people that working out more than 3 times per week is overtraining. Amazing I tell you. Simply amazing. There are WAY TOO MANY factors for anyone to tell you that you're overtraining... Way too many. Here are some of the factors that affect recovery from weight lifting workouts: 1) Hydration 2) Nutrition and Diet 3) Cardio Exercise 4) Adjustments to Your Program 5) Weight Training Intensity 6) Frequency of Workouts 7) Pre and Post Workout Diet 8) Supplement Intake 9) Rest 10) Stress Levels 11) Genetic Factors 12) Level of Conditioning And there's more factors that affect recovery! Those are just the ones that I can think of off the top of my head. So how in the world can someone tell you that you're overtraining by knowing that you workout 3, 4, 5, 6, or 7 times per week? I bet if you told one of those Internet experts that you lifted weights everyday, they would tell you that there's no doubt about it... you're overtraining. Even though you could workout with a low to medium intensity more frequently and still make good progress without overtraining for a long period of time. I don't recommend working out 7 days per week as I am trying to make a point, but you could make progress without overtraining! My point is... No one knows how much water you are drinking, how much you've been sleeping, how much stress is in your life, how hard you lift each set, how much cardio you do and the intensity you do it at, and so on. In other words, DO NOT LISTEN TO THE SO CALLED EXPERTS on message boards and forums all over the Internet telling you that you're overtraining. This is How You Know if You're Overtraining... Measure your strength gains from workout to workout. You should be making progress every workout. Sometimes you'll hit a little bump in the road and strength gains will slow down but they'll usually pick back up with an intelligently designed weight training program. If strength gains slow for several workouts, then you may need to make some changes. If you're building strength each workout, you don't have to worry about overtraining. If progress slows or comes to a halt, the simple way of fixing that is to first ensure you're optimizing all the factors that affect recovery between workouts. Are you sleeping enough? Drinking enough water? Do you need to decrease the stress in your life? Simple changes can kickstart your progress again! If you're staying sore for extended periods of time... let's say for more than 4 to 5 days in the same muscle group, you most likely need to take a break from weight training. This shouldn't happen unless you're doing way too much weight lifting and too high a frequency. Soreness is not the best indicator of recovery, but if it occurs for long periods of time, you've done too much damage and need an extended break to let your body recover. Simply take a week off. This is How The WLC Program Prevents You From Overtraining... The WLC Program Package includes an entire section on Rest and Recovery. You'll find some of my biggest secrets for increasing recovery between workouts. You'll learn how to prevent overtraining by finding the optimal weight training intensity for you. Learn how to decrease stress levels. Stress is one of the bigger factors that can prevent you from making progress. If you don't decrease stress in your life, you'll never make optimal progress. If you aren't getting plenty of sleep, you could overtrain very easily. Sleep is very, very important to your progress. You need to take action in order to improve your sleep, and the WLC Program includes the tips you need to get better sleep. Within the 400+ pages of the WLC Program, you'll find secret tactics that I've used to increase rest and recovery from workouts even more! Some of the tactics I will teach you are so amazing that your results can literally double. You don't get information like that with any weight lifting program. And one of the most important tactics you can use right now to prevent overtraining is to take a full one week break before and after every weight lifting cycle. With the WLC Program, a weight lifting cycle usually lasts around 10-12 weeks and then you get to take a full one week break. The full one week break will prevent overtraining in the future. If you continue to beat down your body with no break, your body will eventually shut down from overtraining. You'll lose motivation, interest, and you'll probably become sick. Trying to Get Fat? Try A Weight Loss Diet Have you ever attempted to lose weight before? If so, it's a safe bet that you wanted to look better or feel better. Am I right? I'm actually tired of hearing about people trying to lose weight. When I eat healthy all the time, co-workers and friends always ask, "Trying to lose weight?" And that's just because I don't take the donut or piece of cake they offer. That's how the general population is programmed now. If you try to eat healthy, people think you are trying to lose weight. Yet, weight loss is not even important! When people attempt to lose weight, they don't even care what type of weight they are losing as long as the number on the scale decreases... and that is SAD. Weight loss comes in the form of water weight, muscle mass, body fat, or any combination. The majority of the time -- People end up losing more muscle mass than anything else. And that is not good -- Yet, people believe they are successful because they lost weight. I've got news for you. The number on the scale is NOT IMPORTANT... Why are people so obsessed with their body weight? Because the world has programmed everyone to believe they need to lose weight. Don't get me wrong -- Many people need to decrease body fat, but most have no idea how to do it correctly. You must focus on losing body fat and NOT body weight. Muscle loss is bad. When you lose muscle, your metabolism slows and you must eat less food to simply maintain your current body weight. When you start to eat more food, you'll gain weight fast and that weight will come in the form of body fat. Lose muscle mass and in order to lose more weight, you'll have to eat less food. You then begin to eat smaller amounts of food in order to lose more weight -- because that's what everyone tells you to do. When you do this, you have a greater chance of triggering the starvation response from your body. When the starvation response is triggered, the body holds onto body fat stores and burns muscle for energy. Why? Because it has nothing else to turn to for energy because you aren't giving your body enough food! Threaten your body and lose! Body fat is reserve energy and the body will hold onto it because it believes it is being threatened. The human body is made to survive and that's why it will begin to burn muscle for energy and hold onto body fat when threatened. People who starve themselves lose weight and they are happy. What they don't know, though, is all of that weight loss came in the form of muscle mass. And that is losing the war my friend. When you decide to lose weight with some low calorie diet program, you've told your body that it's okay to burn your precious muscle mass and eventually replace it with more body fat. You end up in worse shape than ever before. You feel bad and look bad all due to some weight loss program that was supposed to help you -- instead it did the exact opposite. So, all of those weight loss diets out there are only hurting you. If they worked, wouldn't you see many more healthy, lean, and fit people walking around? Instead, the world gets fatter each and every day. And you can give all the credit to those weight loss programs that are supposed to be helping you. So what are you supposed to do then? Instead of focusing on weight loss, you should be focusing on building muscle and burning body fat. Then, you'll get the body you want. Your body will look better and you'll feel better. No one cares about that stupid number on the scale. You don't carry a scale around and say, "Look what I weigh!" People look at your body -- not the number on the scale. So start building muscle and burning fat and STOP worrying about weight loss. The simple solution -- Start lifting weights, eating healthy ALL THE TIME, and doing cardiovascular exercise. Those are the keys to burning body fat and building muscle, and that should be your real goal if you want to look better and feel better. Fast Food - What Should You Be Eating? Fast food is not good for you. Even the healthiest fast food can easily be outdone by preparing some fast and easy meals you can take with you wherever you go. If you do find yourself inside a fast food restaurant, should you eat or not? It's actually much better to make a good choice at a fast food restaurant than not eat at all. But, you shouldn't have to make that choice most of the time! It's very easy to plan ahead. Take a few minutes to think about the upcoming day. If you're going to be away from home for extended periods of time, take some quick and easy meals with you. Take enough with you so you can eat a full meal once every 3 hours or so. Some quick and easy meals that you can take with you are shaker bottles filled with whey protein and ground oats. Add a few baggies of walnuts and you've got some awesome fat burning and muscle building meals. They only take a few minutes to prepare and eat! I'll also take some baggies full of veggies that I quickly cut up - some broccoli, green peppers, carrots, and cucumbers. Quick and easy meals - just like fast food except much, much better for building muscle and burning fat. If you failed to plan ahead (try not to), you'll need to make the best decisions when you're ordering fast food. Let's say you're at McDonald's, what are you going to order? The french fries are out. Never order or eat french fries. You don't need them. Never order the fatty hamburgers and the white bread buns. That's about the worse combination is is sure to make you fatter. The best choice would be a grilled chicken salad with lots of vegetables and about a half pack of ranch dressing. Don't get extra packs of ranch and pile it on your salad. And always drink water with your meals and nothing else. A no calorie lemonade is good too. If you know you're going to be eating fast food and have no other choice, get nutrition facts for that restaurant and make a good choice before you go. Then, you won't be tempted to order anything else. It's actually better to check nutrition facts and make yourself a little list at what you can have from certain fast food restaurants. Make sure what you choose fits your meal plan. Trust me, you DO NOT NEED fast food. Yes, it's quick and easy but so are some of the options I've already given you. You'll get faster results, better results, and you'll feel much better. I went without eating fast food for several years, and I felt much better without the fast food. Eating healthy tastes much better and feels great! When you eat healthy foods, you WILL have higher energy levels for lifting weights. You'll create the OPTIMAL muscle building and fat burning environment. Your metabolism will be higher than ever. And your body will reward you with higher levels of muscle mass and lower levels of body fat. I wanted to mention Subway because most people believe it's healthy. I'm sorry, but Jared isn't much healthier than he used to be. Sure, he lost a lot of body weight but he lost lots of muscle in the process. You can already see that he's easily gaining fat back and soon he may be in worse shape than before. Stick to the grilled chicken salad loaded with veggies at Subway. Stay away from most of the other stuff. Prepare your meals at home. It's easy to make fast and healthy meals at home. For example, I can fix a quick taco salad with lettuce, lean beef, fat free cheese, salsa, and fat free sour cream in less than 5 minutes. It's very easy to make quick, easy, and great tasting meals. All it takes is a little planning. That's it! Here's How You Build a Lean, Mean, Muscular Body Who knows how to get a ripped six pack and a muscular body to go along with it? Do you? Building muscle and burning fat is a huge mystery to the world. People are unhealthier and fatter than ever in today's world. Let me tell you how to fix the problem... If you're serious about getting a lean and muscular body, you need to do these 6 things: 1) Weightlifting The purpose of weightlifting is to build muscle and strength. If you're lifting weights to burn calories, you've got it all wrong. Lift weights to get stronger and build muscle. When you do, your body will begin to transform. 2) Nutrition and Diet The purpose of food is to fuel your body. Food is NOT for pleasure. If you think you have to have sugary and fatty food like cakse to survive, then you need some serious help. Stop treating your meals as pleasure time, and your body will begin to reward you. What's more important to you? Your health and life OR pleasure food that kills you. 3) Cardio Exercise Aerobic exercise is VERY important to your health and your appearance. Aerobic exercise helps prevent fat storage and burns fat directly from your body. As you build muscle, your body becomes accustomed to your heavier body weight through cardiovascular exercise. 4) Rest and Recovery This is crucial to your success. You must recover properly from your workouts. If you aren't you will overtrain and never make progress. You've got to rest, decrease stress levels, eat enough of the right foods, drink enough of the right liquids, and those are just a few of the vital steps you must take to recover properly. You don't want underestimate what I say concerning rest and recovery. You don't want all your efforts going to waste, right? 5) Making Adjustments The same workout, same diet, same everything WILL NOT work for each and every person on the face of this Earth. What does that mean? That means you have to make adjustments to a program in order for ANY program to work optimally for you. If you keep track of your results and measure the correct information, you can make the necessary changes on a weekly basis so you aren't wasting any time getting the body of your dreams. 6) Planning and Programming Your Mind You must plan to be successful. If you aren't setting goals, visualizing those goals, and rewarding yourself when you meet those goals, you aren't making optimal progress. You've got to plan and set goals. When you do, you'll stop sabotaging yourself. The results are amazing when you actually learn how to get your mind to work with you and never against you. You can practically achieve anything you want! So, those are the 6 steps you must take in order to build a lean and muscular body... Implement all of the above correctly, and your results will be so fast that you'll be smiling each and every day. This stuff really works. I've developed an entire muscle building and fat burning program that incorporates all of the above 6 steps. You'll want to see this as it guides you step-by-step to that lean and muscular body you've always wanted. See the link below to get instant access to this program.