Getting Started...

Hey there again guys!!

I have talked a lot about "pre-muscle building" topics for the past month and I think I should get on into the action on how should we get started to pack those muscles in your body. When I first started, I did all my workouts at home and at that time even without a gym room! All I did was to first invest in a simple pair of 10kg dumbbells which cost me about RM160.00. It could be a bit expensive for some people but the reason I bought this is because of the rubberized plates which don't hurt my apartment floor that much AND the weights are adjustable so that you can start with low weights and gradually work it up. You can definitely get a better deal by purchasing steel or metal plates.

Dumbbells are the most comprehensive equipment you can use for weight lifting and it has a few added advantages like preventing strength and visual imbalances, flexibility to stretch your muscles while lifting, and a few more dumbbell specific techniques.

You see, like most sporting activities you have try and condition your body first and make it ready for the "real activities" later on, in this case lifting heavy! Just like you have to learn to crawl before starting to walk, learn to walk before starting to run and so on.... Many trainers and trainees out there wouldn't know this until it is too late, which is why I'm offering you a chance to download a F.REE E-Book through this LINK.

What you will see after clicking on the link is a program by Vince Delmonte - 4 week UPSIDE DOWN TRAINING PROGRAM (UDT). This Exclusive program is designed to prep your body for the intensive training coming ahead to build your Muscle Mass and start making heads turn!!

The program focuses on a few important key elements which are listed below,

1) POSTURAL IMBALANCES - Think about a car with alignment problems, as you drive further you will find that one side of the tyres has less traction than the other. Well, this is the same for Muscle Building, incorporating a better posture first can accelerate your muscle growth AND prevent strength and visual imbalances.

2) SHOULDER STABILITY - Shoulder joints are one of the most flexible joints found in a human body. They are able to turn in many directions which is helpful to build many different parts of your body. This program teaches you on how to prep your shoulders for the heavy lifting so that you won't need to pay for your doctor's next vacation... :)

3) CORE STABILITY - A strong core can help to prevent lower back injuries and your spine. UDT will condition your core tough enough to endure techniques that reveal those SIX PACK ABS.

4) UPPER AND LOWER BODY FLEXIBILITY - Stretching is one of the MOST IMPORTANT exercise is any ectivities you engage in. Having a stiff body will hold you back in your training as well as promote injuries!!

5) SPECIALIZATION TRAINING ON LAGGING BODY PARTS - You are only as strong as your weakest link! This is MOST important for compound exercises like bench presses, you can't really do your best if you have weak triceps right?! UDT tells you what exercises you have to do to ensure there is no limiting muscle groups.

6) BODY WEIGHT CONDITIONING PROGRAM - Just because you want to bulk up and build muscle does not mean you have to sacrifice your heart and lung strength too! UDT will share some killer bodyweight conditioning workouts to ensure your muscularity matches your fitness level too.

Please don't miss out this FREE E-Book to get yourself off the couch and into the workouts! Once again, you can get the UPSIDE DOWN TRAINING E-BOOK HERE.

Depending on your budget and lifestyle, there are many alternatives to have that "ATTENTION GRABBING" body. In my next post, I will talk about building your own home gym for those who are more interested to do al their workouts in the comfort of their own home. Until then, please continue to stay tuned! :D

Regards,
Terry

BONUS Topic : Getting More Out of Your Sex Life

Hi again guys,

Due to the comment response, I'm going to add another interesting topic here today as seen above. I think most guys out there wants to give their woman the pleasure they need AND make sure they come back for seconds where you can prove to them again how good you are in bed... :) To be honest, I'm still trying to improve the skills I'm about to cover and these skills are like Muscle Building, PRACTICE MAKES PERFECT! Oh, and by the way, I only have the knowledge on how to help Guys out, but Ladies can also read on so that you know how to help your man out too... :D

Also, I'm not going to add in any pictures in this topic AND those that are under 18 are not encouraged to read on as I do not want my blog site to be banned by someone's mother who are concerned about their child's exposure to this topic.

Alrighty then, let's get started now shall we? About a year ago, I was thinking to myself about whether I was actually satisfying my girlfriend in bed and when I think about the whole activity, is it all only about having the Biggest penis? or knowing 101 positions? or creating the romantic ambiance? or plainly just getting it in and out and BAM! it's over.... well, the items above are definitely important!, but what I found out which is even more CRUCIAL is the matter of HOW LONG CAN YOU LAST in order to perform all of the above? That's right guys! there seems to be a little detail that has been left out in our education about this topic.

Say, if you are "gifted" with a 12 inches penis but you can only last 2 minutes before ejaculating everything out... at that time, your partner may not have even start to get warmed up... then you will end the session with a BIG DISSAPOINTMENT! (not to you but to HER). So think back on your past experiances (if you have any) How satisfied are your partners when getting in bed with you?

Early ejaculation can be caused by many reasons which includes; stress, lack of exercise, imbalanced nutrition, or just plainly lack of activities... Which is why I'm trying to promote this Muscle Building Lifestyle, as you don't only look better in the mirror, but you'll also enjoy the added benefits such as feeling FIT, performing FIT, and staying FIT!

Ways to promote a better Sex Drive and experience.

1) Build Muscle - As mentioned in my last topic on hormones, TESTOSTERONE plays a MAJOR Role in improving our sexual desires as well as performing them. One of the many ways to promote better testosterone production is to work on your entire body's muscles! You see, when you pump and force your body to build back the muscles after you tear them apart in the gym, the T hormone along with the Growth Hormone will be secreted to repair and grow your muscles.

2) Sleep and Rest - Sleeping and resting is also very important so that your body has a chance to produce all the relevant hormones and chemical to heal. (6-8 hours of a good night's sleep daily is recommended)

3) ForePlay - Trust me guys, ALL women loves foreplay before intercourse... and this is to all you guys out there who too often likes to get straight to the point! STOP that! incorporating a bit of foreplay will bring your lady partner to newer levels of orgasm... especially if you can't last longer for her to orgasm.

4) Concentration - The males penis especially the top part (the head) is the most sensitive organ found in any human male. Meaning, arousing it will send millions of sensory signal to your brain which in response will give you sexual desires. While having intercourse, sometimes its best to only concentrate on your partner, how HOT she is or whatever. Rule of thumb is, keep your concentration AWAY from your penis or you might find this session ending in a "quick" disappointment again....

5) Breathing - Another thing I must put emphasis on, YES, we breathe in air 24/7 and what the heck does this have to do with intercourse? Well, a lot actually. Inhaling and exhaling air slowly and in a controlled manner DOES improve your duration in bed! And also like in Weight Lifting, NEVER HOLD YOUR BREATH!! Try it just for once and you will see...

6) Length of Penis - Actually size isn't really a main requirement here, the public today seem to think that this is the most important aspect in sex which I think its overrated! For those who are not so "gifted" please do not feel disappointed, as I found out to many women, this is not the main criteria they are looking for in a guy! PLUS, there are many different sex positions to suit any length and any size!

4) Pubococcygeus Muscle (PC Muscle) - One of the most underrated muscles in the human body! Both males and females have this muscle and this little muscle can bring both the sexes achieve greater orgasms! It's actually located just behind of your testes, a little muscle that controls your urination as well as your orgasm. So, since you are already trying to build some muscle, why not build this one as well?

Its pretty easy to locate this muscle actually, the next time you want urine, go to the toilet and while urinating, try to stop it right there and then... don't worry I'm not trying to ask you to stop it entirely. Just stop it enough so that you know you are feeling the right muscle. Later on, you can keep on contracting this muscle like how you do it when you workout, only you are not able to use any weights with it... :)

Once you are used to controlling your PC muscle, you can use it to a few functions such as, controlling your penis's erect mode, (making it erected or flaccid at your own will!) controlling your sperm from coming out of your testes while having orgasm (multiple orgasm for guys!), and last but not least, controlling the range of your ejaculation! (FIRE in the Hole!!)... :P

The materials above are to my own experience which are researched and tested. I apologize if some of the words and explanation I used may be offending to certain people and lastly, please do not blame me should the materials above do not work for you.

Anyway, that's all for my post today... please do feel free to leave some comments.

Happy experimenting!

Regards,
Terry
http://muscle-building-lifestyle.blogspot.com/

Understanding your Hormones

Hello again readers,

I would like to get back on track today to talk about a topic I've left off in my previous post. Hormones are quite a tricky topic to talk about as I'm no scientist and can't really prove the mechanics that can make our body generate more hormones for muscle building. But, I'll still be touching the surface of this so that most of us can get the general guidelines to promoting a better hormone response within our bodies.

The human Endocrine System is the main producer of our body's hormones, it can produce Anabolic Hormones (Constructive) and Catabolic Hormones (Destructive). All hormone production comes from our Pineal Gland which is located on our brain, think of it as the director of a company and it will give instructions to the Endocrine System, which is like the managers to execute the strategy plan. There are many types of hormones that can be produced by our bodies, but I think I should only talk about those that really take effect to Muscle Building and Fat Loss.

The few important hormones I'm going to talk about are :

Catabolic Hormones
1) CORTISOL - This is also called the stress hormone which are produced from your Adrenal Glands. High amounts of Cortisol CAN lead to FAT GAIN! The release of this hormone is due to our mental and physical stress, this can be BIG news for those who are trying to stay and look FIT. It can prevent FAT LOSS by breaking down muscle tissue and using it for energy.

Preventive measures are to decrease our mental stress by relaxing and taking up your stress issues on a different perspective. Do not go on a DIET! and do not train too frequently, give your body a chance to heal up from your previous workout and you will enter your next session with much much more energy.

Luckily, there are more Anabolic hormones in our body to help you up to your goals than those that will crush them.... Here are some of the Anabolic Hormones youshould know about.

Anabolic Hormones
1) MELATONIN - This hormone is produced by our Pineal Gland and can be found almost everywhere in our body, especially our skin. It controls most of our body's other hormones which includes our sleeping cycles, sex drive, as well as ESTROGEN and TESTOSTERONE. These hormones are also known as the 'hormone of darkness' as they only be secreted from the body at night especially during midnights.

To Promote better secretion of these hormones, you would do well having a good night's sleep for as least 6-8 hours everyday or/and you can also look at some supplements.


2) TESTOSTERONE - This is one of the MOST important hormone for MEN as it promotes Muscle Growth and Bone Density, our facial hair and voice tone. Produced in the testes, it also helps us a lot in our Sex Drives. Promoting these hormones are crucial if you want to pack on those muscles!

To Promote more of these hormones, a series of COMPOUND EXERCISES is best as it uses the most Muscle MASS in our body to do each exercise. I would personally go for SQUATS!! As you increase your workout intensity, you will secrete a large amount of HGH which will lead us to our next hormone...


3) Human Growth Hormone (HGH) - This is our growth and cell reproduction hormone. This hormone is most active during our sleep, I've read that they are produced in our body after 30-45 minutes of sleep and spike through the night until right about after 6-8 hours it will decline again. You can also spurt some out during your workouts!!

There are numerous ways To Promote higher HGH in the body which includes supplementation and a good intensed workout, but never neglect the 6-8 hours of uninterrupted sleep!

There are actually many more hormones that can aid you in your muscle packing goals as well as those that can get you further from your goals. Just try to focus on the ones on top and you should be fine. There are even greater explanations of the benefits and how to promote each hormone in your body from Vince's No Nonsense Muscle Building Program, to find out more about him follow this link HERE.

And as a bonus, please to run through the articles in this link HERE. It will bring you to Vince DelMonte's website where you can find tons of articles to help you in your Muscle Building Journey. Again, take a look at the Articles, it gave me a lot of INSIGHTS and TIPS to get results faster AND it's completely F.REE.

Regards,
Terry

My Weight Training Routine

Hey there again,

Hope that everyone enjoyed their weekend. Well, I know that I'm supposed to talk about HORMONES today, but I've decided to let you guys in on some of my WEIGHT TRAINING ROUTINE first. I was at the gym last Saturday and a bit late at it too :P they were supposed to close their doors at 10 p.m but I did manage to squeeze in and hour of INTENSE weight training.

Too bad I was there alone and couldn't take any pictures of the routine but anyway, I'll just talk about it first and maybe later on when I post more of my Weight Training Routine, I can include some PICTURES as well as VIDEOS on my TECHNIQUE and INTENSITY.

So in to the good stuff... My weight training routine days are always FULL BODY WORKOUTS. Yes!, this means I work all of my body's muscles in one workout. I know that many people says that you should only focus on a maximum of 3 body parts a day, but what the heck, the goal here is to be able to stimulate as much muscle as you can in the shortest period of time. Example, what difference is it if you worked your biceps 3 times a week compared to only one time a week? Of course the muscle which you spend more time stimulating will show more results faster (of course, you have to incorporate proper rest in between your weight training days)

Also, some of you might say, how the heck do I include a Full Body Weight Training in just 1 hour?! Well, the exercises below are pretty much how I did it. I learned all my weight training routine from Vince Delmonte's NO NONSENSE MUSCLE BUILDING program. You can check it out HERE. I guarantee that it will open your eyes if you were struggling to gain those stubborn muscles!

WARM UP
5 Minutes - Light Jog & simple stretching

WEIGHT TRAINING
1) Front Squats - 3 sets of 15 repetitions, 1 min rest between sets
2) DB Lateral Raise & Seated Military Press - 3 sets of 10 repetitions, 1 min rest between sets
3) Lateral Pull Downs & Deadlifts - 3 sets of 10 repetitions, 1 min rest between sets
4) DB triceps extension & DB bicep curls - 2 sets of 10 repetitions, 1 min rest in between sets
5) DB chest flyes & Bench presses - 3 sets of 10 repetitions, 1 min rest in between sets

CARDIO
5 Minutes - running 65% of VO2 max
5 Minutes - cycling 65% of VO2 max

Note : most of the weight training exercises are done in supersets, eg. DB lateral raise x 10 reps and immediately followed by seated military press x 10 reps, then only rest for 1 minute.

I'm pretty sure this routine WILL make you panting and sweating while you are lifting, and WILL also make you sore for days, which is good because this is ONE of the METHODS I use to determine whether I had good Workout. It's MONDAY now and I can still feel the soreness of my whole body while writing this post!!!

Be sure to check out Vince's No Nonsense Muscle Building Website HERE. You can find a more in depth explanations on how to really pack on those muscles in the shortest time possible. In my next post, I'll be posting my before and present pictures for you guys to check out. Although I haven't achieved the results I wanted, but I sure made a big difference in my body by gaining almost 10 kilograms in 3 months.

Until next we read...

Regards,
Terry
http://muscle-building-lifestyle.blogspot.com/

Body Types and Genetics

Hello again...

To start off with today's topic, I'm sure many of you would have noticed that all people are born different dating from the genetics of their ancestors. Some are born thin, fat, some tall and short. Well, what I've learned from research is that there are generally 3 body types of people in the world but then there is also some born with a mixture of the 2. These 3 body types are listed as the ectomorph, mesomorph and endomorph. Let's dive in a little about the 3 now shall we...

Ectomorph.
Ectomorphs are people that are born with genetics with very low muscle tissue percentage and smaller bones (which is what I have to live with... sadly) But anyway, all is not lost ectomorphs do have their advantages compared to the other 2 body types. One of the greatest advantage is that their metabolism is extremely high which explaines whay ectomorphs are usually very skinny (visually skin and bones). They have such a "super-charged" metabolism which pratically makes all the food they consume burn in the matter of hours and very little percentage of that food goes to fat. Which is also bad news for hanging on to those muscles you've just built before. You see, ectos are the onle body types which they can wake up in the morning and found themselves losing the muscle whcih they worked so hard to pack on yesterday. The basic traits of ectomorphs are :

• Definitive "Hard Gainer"
• Delicate Built Body
• Flat Chest
• Fragile
• Lean
• Lightly Muscled
• Small Shouldered
• Takes Longer to Gain Muscle
• Thin

Some of the famous ectomorphs are :

Lisa Kudrow, Kate Moss, Brad Pitt (did you see how his body looks like in TROY?), Seth Green, Edward Norton (think of 'FIGHT CLUB' & 'The HULK').

Since I'm also an ecto, I might have some good pointers on how you can pack on your muscles AND make them stay there! :) Let's move on to the other body type shall we...

Mesomorph.
Mesomorphs are the most potent body type to pack on muscles!! Their genetics are often highly desired by both ectos and endos. We often hate them so much as they can get very good results without really putting a lot of effort. They basically already have the athletic framework in their body and most of them looks ripped even if they have not done a single push up before!!

Here are some of the basic traits of mesomorphs :

• Athletic
• Hard Body
• Hourglass Shaped (Female)
• Rectangular Shaped (Male)
• Mature Muscle Mass
• Muscular Body
• Excellent Posture
• Gains Muscle Easily
• Gains Fat More Easily Than Ectomorphs
• Thick Skin

Some of the famous mesomorphs are : Bruce Willis, Sylvester Stallone, the majority of Mr. Universe winners.

So, if you are born with a mesomorph body type firstly I would like to congratulate you as you do not need to bust as much sweat compared to the rest of us! But don't be too cocky, those FAT can still creep back into your body if you get lazy. Now, let's move on to the other body type...

Endomorphs.
Most endomorphs have a soft and round body and have a metabolism the speed of a 'Perodua Kancil' :) no offense though, but that is just how reality is. They often have the look of an apple or pear with a lot of mass in the center are of the body typically the abdominal area. Having small fingers and toes and large upper arms and legs. They tend to attract body fat quite easily and should you be associated to this body type, NUTRITION is the most important this you have to focus on!! Here are some of the basic traits of the endomorph :

• Soft Body
• Underdeveloped Muscles
• Round Physique
• Fat Loss is Difficult
• Gains Muscle Easily Like the Mesomorph.

Some of the famous endomorphs are : John Goodman, Roseanne, Jack Black.

The Combos.

Very often, people cannot be easily classed as one of the three main body types. Although there are some people who are purely ectomorphs, endomorphs, or mesomorphs with little or no characteristics of the other body types, very frequently, people fall into mixed categories, such as ecto mesomorphs, or endo mesomorphs, where largely, they are like the mesomoph, but with traits of the ectomorph (such as small joints or a trim waist), or traits of the endomorph (such as a tendency to gain fat easily).

Most of the information here are from the research of William Sheldon

William Sheldon (1898-1977) was an American psychologist who spent his life observing all the variety of human bodies. He taught at several universities and spent his career doing valuable research. As a child he was an avid observer of animals and birds, and as he grew up, this hobby turned into a strong ability to observe the human body.

You can easily look for some quizzes in the internet to find out which body type you belong to, one of the easiest to understand ones can be found HERE. Just 12 simple questions from bodybuilder and writer Paul Becker.


Hope you guys have fun figuring out your body types and I'll be back soon with another new topic, HORMONES and how they play such and IMPORTANT role for you to pack those pounds of muscles in your body.

Regards,
Terry

Introduction to myself

Hi there,

My name is Terry from Malaysia. I've been a native here for the last 30 years of my life and I would say that although we have our ups and downs, this is still a pretty cool country to live in. I'm sure a lot of you do not know where the heck Malaysia is, but to give you a general idea we are the little speck just on top to Singapore in the global map.

Anyway, I'm not here to talk about the country I live in, but the main reason why I created this blog is to share with everyone about a rather different lifestyle which might interest some people to move into. This is a lifestyle I have adopted about 8 months ago... Muscle Building Lifestyle.

A lot of times, when one mentions about muscle building, a lot of people will have the perception of yuck! I don't want to look like Arnold (back in his bodybuilding career that is...) well hello! if it really was that easy, there would be tons of Arnold's walking around the streets don't you think?

This lifestyle has really opened my eyes to a lot of life's perks and I feel that there is always more pros than cons here. PLEASE TAKE NOTE THAT I'M NOT A PROFESSIONAL TRAINER AND NOT TELLING YOU TO FOLLOW ALL OF MY ADVICES. MOST OF THE THINGS HERE ARE THOSE THAT WORKED FOR ME WHICH YOU CAN TRY IT OUT. I'M NOT RESPONSIBLE FOR ANY INJURIES OR LOSS THAT YOU MIGHT HAVE INCURRED DURING THE PROCESS. And... back to my topic

Well, for most beginners they would just go right in and do everything which looks like common sense to them, like joining a gym, listening to all the Personal Trainer's advise, lifting hard in the gym and waiting for muscle their muscle to build up. The thing is, most people are trying to do everything taught by the bulkiest guys in the gym and they aren't sure what to expect out of their workouts.

So as a start I'm going to list down all the items which worked for me as well as some articles to better understand your genetics and most importantly how to listen to your body and be in tune with it. That's all for the introduction to this blog. I'll be back tomorrow to write more about body types and genetics.

Until then, take control of your lifestyle.

Regards,
Terry