Free muscle building gift (limited time)

Who doesnt want to build muscle without the fat . Who doesnt want to stay big and lean all year round.
Vince del monte the skinny guy saviour and Big Ben Pakulski the thinking man bodybuilder have come out with a little over 60-minutes of uncut brand new muscle building info
to ignite BIG gains in size & strength

Here's the link >>>  Hypertrophy MAX

Enjoy!!!

Greg Plitt inspiration video

How to not gain mass with this tips (part 2)

12) Have protein every meal

   "I Though i only take my protein only after my workout?"  That is a what the uneducated people think and we cant blame them because of  all the marketing . Muscle growth requires a positive nitrogen balance. Proteins contain nitrogen , which is released during protein synthesis. To simplify it, u need to be in a positive nitrogen balance(anabolic) by consuming enough protein to satisfy your body's need. Strive for at least 1g of protein / lb of body weight


10)Activity level


Most young lifters have an interest in both the gym and many other athletic endeavors. This is good ,enjoying many different activities is fun and exciting, but when your goal is to put on size and grow, you'll need to monitor your activity levels outside the gym.

You have to balance it out. If you do decide to participate in both lifting hard and other physical activity, you will need to increase your overall calories accordingly.Too much activity might also lead to over training which will slow your progress.

11)Cutting out the booze
     Alcohol not only will never help with your goals , it also decreases your testosterone .Thats not what you want when it comes to muscle building / fat loss. Having a can of beer or a glass of red wine once in a while should be fine but dont over do it.Balance is the key

12) Stop partying all night

    The by product of staying out late are lack of quality sleep, waking up at late which screw up your meal timing, low energy level which leaves you probably missing your workout. Not a very wise decision if your trying to build up your body

13)Keep learning 

  I will keep this simple. The more you know the more you grow!




Good night guys.






By Alex Mok 

Most inspiring human being in the World

Greg Plitt is the  top fitness model in the world(considering #1) and he has make an impact on other lives.Truly inspiring.
A "Video" speaks a thousand words.

Enjoy ! And hope you learn something today.


>>>>Greg Plitt  <<<<<<

Tip so powerful......

Giving up will never be an option,
keep going,
keep trying.


By Alex Mok

How to not gain mass with this tips (part 1)

1) Focus on Mass building exercises

    If your not doing it now, then start  bringing out the mass building compound exercises that are most beneficial for muscle building. Exercises like :

-squats

-deadlift 

-bench press

-bent over row/pull up

-military press

-dips

2) Dont over train

You dont build muscle in the gym,you build muscle when your eating and resting well. If spending more time in the gym will build more muscle then everyone will grow big in the gym.

3)Recovery 

Recovery is the final step before growth. In order to for growth to occur :


a) train your ass off in the gym and break down muscle tissue

b) You need to supply what your body needs in order to repair the muscle tissue (bigger and stronger )  . You know it. Right kind of protein , carb and fat( i will go into that next time)

c) Rest. Sleep is one of the most critical forms of recovery that the body will need. Your body release 

 hormones     like testosterone , growth hormone and IGF-1. These hormones will help in recovery and muscle 

 building process.

4)Dont miss your workouts

    
   You should take your workout seriously. Missing workout is a big no no.Treat this like its your job. Will   
   you skip going to work? I hope not. Give your body a reason to grow. 

5) Be consistent with your diet

In weight loss,cheating on their diet is the reason they don't improve their body. The same holds true for the skinny guy or gal that is looking to put on weight. In their case it is not cheating that is the problem.Being consistent with hitting their overall calorie numbers is where almost everyone fails.


I hear it all the time. "I can't put on weight and I eat a ton". In this case most of these lifters eat maybe 1 or 2 big meals a day with the rest being snacks. You need to approach your diet when growing the same way you do when you are dieting, only difference is the portion sizes are increased. 


Protein should be included in each meal, complex carbs and healthy fats as well over 5-6 moderate size meals a day and you will be good to go.

6) Eat Plenty of carbs 


Carbohydrates are the main source of energy the body use in our body. They are 2 kind of carbs: Simple and complex carbohydrate. 


Simple carbs are fast released carbohydrate and it spike your insulin level. They are best taken as a post workout meal together with whey protein because they help drive the amino acid to aid in protein synthesis. (muscle building).

 Examples of simple carbs are: sugar, white flour product (white bread ), pasta, white rice...




Complex  carbs are slower released carbohydrate providing a more prolonged energy source throughout the day.

Examples of complex carbs are: brown rice, sweet potatoes, yam, whole wheat bread, oats...

7) Dont be afraid of fats

You body do need fats to function properly. Healthy fats help to increase your testosterone , reduce inflammation , repair and rebuild cells.Just be sure not to take fats pre and post workout as it slows the digestion.


Healthy fats are : Extra virgin olive oil, natural peanut butter, nuts(mixed nuts, almonds, cashew nuts, peanuts...). Fats that are higher in poly and mono unsaturated. 

8) Dont worry about the scale

Your body cant put on lean muscle mass every week in a  year round,so if your weight continues to increase every week, you are probably putting on too much body fat. Focus on how you look  rather than what the scale tells you. You train to look good around people not weighing machine.

 Stay tuned for part 2 .

Dont worry about the little things,
do what you can do.


Alex Mok

mass building cookies

Afraid of getting fat eating cookies? Fear not ,try this healthy snack to pack on muscle and still lose fat. 

 

150g oats
3tbsp cocca powder
2 tbsp splenda(low calorie sugar)
2 egg whites
2 scoops protein powder(optional)
... 1 tbsp Vanilla essence

U can also add raisins and almond

1 cookies =
6g protein ,16g carbohydate ,close to 0 fat

Bodybuilder with ONLY 1 leg

WHats your excuses for not working out?

Free circuit training WITHOUT equipment

No time for gym? DO this circuit training which gets done in 30mins or less and no equipment needed.


Push up,squat,high knee drill, burpees,jump lunges,jumping jack + plank(1min)

 Do this for 3/4 circuits back to back without any rest and take a breather for a minute after planking . Each exercise doing as many as you can for 20seconds .
...
 Ex: 20sec of push up > 20 sec of squat ... 1min planking ,rest a minute,This is 1 circuit. Lets burn some calories!!!

By Alex Mok

 

 

 

 

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Cherish what you have.

Motivation & Pump up guaranteed.

A little motivation for you guys to carry on with the week . Stay Strong!!


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