by Steven Milner IIST VTCT

I got a message the other day on Face Book about rapid weight loss without pills (you know the ones, legal or otherwise) I asked him if I could publish our conversation and he agreed anonymously of course. This is how it went…

Friend:
Hi steve wats the quickest or most effecient method off losing weight would u say without slimming tablets ? Cheers

My reply:
Try this first and see how you go; cut out all your dietary salt and control how much is in your processed food, if you need the savoury taste buy Lo-Salt (potassium chloride), you can get it in Morrison’s, at the same time buy 6 half litre bottles of cheapo water. The aim is to drink all six bottles throughout your day, keep the bottles for the next day, swill ‘em with Milton fluid or some such and refill them with tap water (there’s nothing wrong with it and it costs you hundreds of pounds a year in bills, so use it mate) do the same every day. What you will find is that you piss a lot at first but this settles down within a day or so, in the meantime the extra water will make your body realise it doesn’t need it (water) in case of dehydration and without the sodium to hold it (water) in, your body starts to shed the water, pounds of it. It goes from under your skin, the interstitial tissues that cushion in and around the muscles and most importantly the fat cells themselves. Because of the Lo-Salt (containing potassium instead of sodium) very little water is lost from the muscles, quite the reverse in fact. You see the body stores a lot of toxic waste in the fat cells and the extra water (2-3 litres a day is about normal believe it or not) provides the ideal environment to flush the shit out. You will see reductions in both weight and inches in the first week but your body will plateau after a few weeks and you should already be on with the next phase by then. Good luck mate, let me know how you get on. ps Do try to eat sensibly at the same time you will get even more water from fresh foods! pps Cuz, would you mind if I posted this reply to my “on form fitness” face book page, I can leave your name out if you like?

webmaster

Edited by STEVEN MILNER IIST

20 SUPER FOODS FOR THE GROWING BODYBUILDER.

 

To build muscle & lose fat, you need a variety of proteins, vegetables, fruits, carbs, and healthy fats. Eating protein helps to build and maintain muscle, but it also helps fat loss. Protein has a higher thermic effect on the body than carbs and fats.

Dietary fat actually helps with bodyfat loss, how?  Your body stores fat if you don’t get enough in your diet. Fruit and vegetables contain vitamins and minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Many of you struggle to balance these foods efficiently. Sometimes because you’re too busy or sometimes because you just lack the right information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t get too worked up about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Really! If you have bad cholesterol you should be working on lowering your body fat rather than wasting a perfectly good and healthy yolk.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient because it’s corn/grain fed. Go with wild salmon if you can.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fibre, protein & omega-3. Grind the flax seeds to get the most out of them, but be aware they won’t keep for more than a week when ground. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fibre. I should tell you that in the UK flaxseed oil is Linseed oil. Obviously you can’t just use any old linseed oil.

7. Extra Virgin Olive Oil. 70% monounsaturated fats protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy extra virgin olive oil if you can afford to, it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are calorie dense, great if you’re a skinny guy who wants to gain weight. This is easy to get right because anything works, almonds, walnuts, cashews, hazelnuts, etc., peanut butter also works as long as you buy natural or organic peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, iron, zinc, creatine, carnatine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin

10. Broccoli. High in cancer fighting phyto-chemicals and anti-estrogenic indoles. Broccoli is also high in soluble fibre and low calorie, helping fat loss. Eat other cruciferous vegetables for a change, such as  cabbage, bok choy, cauliflower, kale, etc.

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g which is why it’s so dry.

13. Quinoa. Mainly consumed in the United States, quinoa is often called the South American “king of grains”. Quinoa is higher in fibre & protein (18%, and a complete protein at that) than rice or oats, tastes a lot better and is gluten free, yet still high in calcium which is great for the lactose intolerant. Buy the whiter grain, it’s better quality. Eat it post workout as part of your post workout meal.

14. Oats. Oats and whole grains reduce cholesterol, provide you with low-glycaemic index carbs for energy, and are high in soluble fibre. Try a post workout shake of whey & crushed oats. (If you like that sort of thing)

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Avoid drinking processed orange juice from concentrates which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety (the feeling of fullness). Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. The high vitamin A content in carrots improves eye-health, especially night vision. Carrots are also h in fibre, low calorie and taste good (to some), even raw.

19. Water. Try to read some of my other articles on hydration (secrets of hydration)for more in depth information. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Green tea is a strong antioxidant and natural diuretic. Green tea can also speed up fat loss, prevents cancer and improve blood sugar & circulation. Try to drink green tea in the morning instead of coffee. Real green tea please, not the teabags!

Put It All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.

by STEVEN MILNER IIST

SECRETS TO A BIG CHEST  15 Minute Chest Workout

Do you sometimes find yourself a bit short on time and on CHEST DAY of all days? No worries, I’ve got a 15-minute workout for every body part, and this one is for chest.

The first two exercises and the last two are super sets, which are two exercises for the same body part done back to back with no rest in between. For instance, on your first set you might do the smith machine flat bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral grip flat bench press.

Rest 60-90 seconds between compound sets (by the way, this general guideline applies to most compound sets).

NEUTRAL GRIP FLAT BENCH DUMBBELL PRESS
Start: Take two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.
Move: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching or under control at the very least). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

SMITH MACHINE FLAT BENCH PRESS
Start: Position yourself on a bench so the bar lines up with the middle of your chest. Now get up and load some plates on, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it’s slightly above your chest. If you reach failure without a spotter, simply rack the bar on the nearest hook rest.

SEATED CHEST PRESS MACHINE
Start: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

Move: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

EXERCISE BALL DUMBBELL FLYE
Start: This exercise is similar in execution to the flat bench flye, except that here your body works harder to keep you stabilised (personal note here; destabilising you’re core is only effective if you can still handle weight that takes your muscles to failure safely. Grab two dumbbells and lie back on a ball so that you face the ceiling with the ball supporting your chest girdle. Extend the dumbbells out above your body, maintaining a slight bend in your elbows throughout to protect them from hyperextension and to keep the tension on the pecs.
Move: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform 
in the same manner.

EXERCISE-BALL PUSH-UP
Start: This one will really work your shoulder stabilisers and improve your strength, balance and muscular coordination. Make sure the ball is fairly secure (place it in a ring rest if you can find one), and with your hands on the ball and feet on the ground, get into push-up position.
Move: Keeping your body straight as a plank, lower your chest to the ball by bending your elbows (let them point outward as you descend). Once you reach the bottom, press yourself back up to the start, don’t play bouncy bouncy it’s not big and it’s not clever.

SECRETS TO A BIG CHEST #1: CHEST – Beginners

By STEVEN MILNER IIST VTCT

For most guys, ‘chest day’ is the best day of the week, well as far as training goes.

Here I’ll set you on the right path in your chest quest with a machine heavy routine that primes your pectorals for more specialised training down the road.

To begin with, err on the light side when choosing a weight, if you can’t finish the set with good form it’s too heavy.

Where you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

DECLINE BARBELL PRESS


Start: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.
Move: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

SMITH-MACHINE INCLINE PRESS


Start: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.

MACHINE PULLOVER


Start: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads.
Move: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this “flexing” technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions.

PEC-DECK FLYE
Start: Sit in a pec-deck station, placing your elbows and forearms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest.
Move: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don’t bounce.

PUSH-UP


Start: The traditional “drop-and-give-me-50” push-up is done with a flat back and hands just outside your shoulders (on steps or the floor).
Move: Press to full extension, keeping your elbows pointing out, and lower under control. Don’t sag in the middle.

PARALLEL-BAR DIP


Start: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.
Move: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

Look out for the next post in the same vein or read one of my other articles;

SIX WEEKS TO A BIGGER CHEST

BODYBUILDING SECRETS REVEALED SECRET #4 Hydration cont.

BODYBUILDING SECRETS REVEALED #7  Six secrets of  the champions

Or for a more health consciouns perspective why not have a look at my fitness site;

www.onformfitness.com

HOW TO BUILD MORE MUSCLE?

by STEVEN MILNER IIST VTCT

Steven Milner IIST VTCT

There are two ways in which muscle can increase in humans…HYPERTROPHY & HYPERPLASIA…the former relates to an increase in the size of existing muscle cells and the latter relates to cell splitting and division through which there is an increase in the number of muscle cells. Hypertrophy is well proven but there is still speculation about whether hyperplasia through exercise takes place or not. Hyperplasia is generally seen during the growth phase of human beings due to the action of anabolic hormones like Insulin like Growth factor -1 (IGF-1). As a fitness professional you should not concern yourself too much with hyperplasia, however keep an open mind, many bodybuilders have a different view.

The tried and tested methods we use during resistance training to increase muscle tissue in the body deal with muscle hypertrophy.

So we need to understand the process of Hypertrophy in order to be successful in our endeavour to increase in muscle in the body.

The 3-pronged attack…

Firstly we need to stress or overload our muscles using resistance training (preferably weight training), in other words we lift weights which challenge the muscles beyond their usual limits. We accomplish this using exercise techniques, reps and sets for various body parts usually until we cannot do even one more repetition…try to lift weights that don’t allow more than 6 to 10 reps before hitting failure. This causes micro trauma at a cellular level. This micro trauma is not acceptable to the body, consequently the body needs to strengthen itself as a protective measure against further damage in the face of a similar challenge. In other words the muscle strengthens itself to adapt to the level of stress caused by exercise. Now the same amount of weights & reps that caused damage at the cellular level giving the body a need to get stronger are no longer challenging enough after hypertrophy has taken place…thus if further progress is desired then the overload has to progressively increase to initiate hypertrophy again. This is called progressive overload. Suffice it to say that without this micro trauma given to the body through progressive overload (PO), the human body would have no need to strengthen itself.

After the onslaught of training the body initiates the process of repair work…this repair work doesn’t just end at bringing the muscle cell back to its original self but over compensates to make it bigger and stronger than it was, in this way muscular hypertrophy takes place.

Nutrition is the second part of the 3-pronged attack, unless the muscle building nutrients such as protein are present in sufficient quantities exercise will remain a stimulus for hypertrophy, but will not lead to more muscle growth.

The third part is rest & recovery. After inflicting the growth producing damage through intense weight training and allowing for sufficient muscle building material through correct nutrition, if you don’t rest sufficiently you will end up working out again sooner than you should. The rate at which the body can rebuild and over compensate is governed by the amount of rest it gets.

So to sum up, in order to achieve muscle hypertrophy you should train the muscles with sufficient intensity using progressive overload (PO) to break the muscles down. This will initiate in the body a process of repair and regrowth.
This can only happen when the bo dy is given the right nutrition – adequate protein (N) and sufficient time to rest in between workouts (R). This will result in super compensation yielding a bigger muscle cell than before, so as an equation then it reads like this,

PO + N + R = HYPERTROPHY

If you want to know what type of exercises, nutrition and rest best suit your muscles genetics check out some of my other articles

Secrets to growing a muscle

Secrets about body fat and reduction

Secrets about hydration

or visit my fitness site for a more health based perspective www.onformfitness.com