How to Build up Muscle

So how do you build up muscle fast, well the first and most important piece of equipment you will need is a FORK.

What do I mean? Well he most important thing you need to do when trying tobuild up muscle fast, is eat and not just your average 3 meals a day, you need to be eating every 2-3 hours or as close as you can get to that. In order to build mass you really should be looking to eat 6 times a day. You need to be eating good food and not just any old junk. A high protein diet is an important part of any weight training course, crucially, protein derived from animal sources. Building muscle is 80% food and 20% training. Proteins that you need to get familiar with are those found in things such as whey, beef, poultry, eggs and fish. Some alternatives to these are bean curd, tofu and Soy protein. Eating the right amount of foods all the time will force your body to grow beyond what you may think feasible. The diet also should contain a sufficient amount of carbohydrates (rice, beans, oatmeal, potatoes, sweet potatoes, bread, pasta, all cereals) and fat. Fruit and Green vegetables should also be included.

The concentration on weight gain programmes must be on two components, lifting heavy weights,which will stimulate the largest amount of muscle fibre. Your body will react to this stimulus by growing your muscle mass and secondly eating more calories than you have before. When you overload your bodies system with plenty of protein and fats, your body has no other choice but to gain weight.

When you work with weights, you should try to eat about 30 grams of protein every meal. To allow your body to actually take in and use the all the calories you will ingest, you have to make your meal size smaller and increase the amount of meals. Dividing your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.

High quality protein, which the body breaks down into amino acids, should be the centrepiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.

The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bench Presses - works the chest, shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Bar Dips -shoulders, chest, arms

Overhead Presses - shoulders, triceps

To build mass, you must use heavy weights. To consider a weight heavy, you should only be able to do a max of 4-8 reps before your muscles momentarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle tiredness sets in. Heavy weights will stimulate more muscle fibres than light weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.

To learn how to avoid 5 of the most deadly bodybuilding pitfalls that virtually ALL beginners fall victim to...and start building up more muscle

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Astonishing "Insider" Short-Cut Secrets to Instantly Faster Results & A Totally New Body. Finally Revealed By The One Expert Many Personal Trainers Want To Shut Up!

Until now, only a handful of personal trainers and hand-picked clients have been allowed to learn these amazing "buck the mainstream" secrets that practically guarantee you will always be in seriously awesome shape (even if it's your first time hitting the gym). Now, with the unexpected release of this "top secret" information, you can rocket from raw newbie to respected gym guru almost immediately! Best of all, you can check it out yourself for FREE if you like...

Dear Fellow Fitness Junkie,
If you've ever wanted to "crack the code" on the secret skills that keep the best looking beach bods in the winner's circle year after year... and do it fast, so you can start hitting the beach almost immediately... then this will be the most exciting thing you ever read.

Here's the story: Every good trainer knows there are just three basic things behind a great body -- (1) decent food (2) getting to the gym... and (3) mastering the lifting techniques of excellent trainers.

Some guys think they can buy their way to the perfect body. You've seen 'em. Top-of-the-line gear, mega-buck supplements, the works. And they never look better than a table tennis player. Shameful.

Other guys jerk around weights and suck down mega calorie goop like it was soda pop. Still others scour the magazines and bodybuilding videos for any hint they can find on technique.

Well, guess what? The top pros and trainers are keeping a nasty secret from all of you. Sure, they accept the freebie gear and t-tops, and endorse protein bars, and even occasionally "reveal" their favorite tips on "getting lean for the summer" or "losing those holiday pounds".

But here's something all the "fat cat" supplement manufacturers and fitness magazine editors don't want you to know: When you finally learn the REAL secrets of blending sports science and "boot camp" style pro-level skills...

You Can Build Muscle And Burn Fat Riding Buck-Naked On A One Pedaled Stationary Bike !

Well, That may be a bit of a stretch but the truth is...

It's EASY... Once You Know The Inside Short-Cut Secrets!

Here's what we've got for you: You probably never heard of Ray Burton... but top personal trainers sure have. He's been the most sought-after "secret weapon" in quick body changes for over 10 years now. Trainers from all over the world beg him for personalized instruction. Yes, even some of the Top 10 American trainers.

And they come despite the fact that Ray has NEVER advertised his services. It's all word-of-mouth. One trainer whispering to another.

Why do the best in fitness seek Ray out? It's simple. He's the ONLY instructor who has taken real boot camp military experience, and merged it with cutting edge sports science... to create the first hyper-effective holistic approach to changing your body shape fast.

Yeah, that's a mouthful. Here's what it means:

Ray was in the military for 3 long years, back in the heady "peacekeeper" days of Bosnia or Yugoslavia as most know it. The days when being in shape meant the difference between getting the shot or getting shot.
Against some of the best of the best, Ray won a major military skills competition in battle school in Alberta, and went on to win the most physically fit infantryman of that course.
Before Ray left the military for good at age 26 to get a certification in fitness conditioning from the International Sports Science Association, he taught the members of the Anti Armour platoon to get in wicked shape when the demands for his secrets became too hot-and-heavy to ignore from a senior officer. For over 10 years, he's been "The Source" for helping people of every size, shape, experience level, and age to become MONSTERS of fitness and physical perfection.
And yet... he's still a mystery man to most people. The reason: The professionals simply do not want to share these secrets with you or anyone else.

If they could, they would lock Ray up someplace where no "civilians" could ever find him. Don't be shocked... but... there are several pro's and fitness models you read about in all the mags who owe their success to what Ray taught them. They ain't talking, of course -- it would blow their image.

So they really, really, really want these secrets to stay secret.

Well, Ray said "to heck with that". He now believes it's time to share what he knows with every client who has the cojones or cojonets to learn it.

And don't be intimidated by the fact these are pro-level tactics. The bottom line is, you can learn these secret skills and techniques almost immediately...

No matter how out-of-shape you are now...
No matter what your current skill-level is (in fact, it's almost better if you're a raw beginner, because you won't have to un-learn any of your bad habits)...
And no matter what kind of body you're now wearing, or what sort of obstacles or bad habits you need to conquer.
It's astonishingly easy... the secrets are simple to "get"... and, best of all... You Can See Everything For FREE If You Choose!

Here's the deal: We took Rays recordings of hundreds of orientations (he taped them). An orientation is something that a personal trainer does to help new members get started in the gym. Took all those questions and condensed them. Then we took all his training journals and diaries from the military and sucked out the best of the best. We took the most results producing exercises from his commando cardio class and put them aside. We condensed it all down and what we ended up with was the fat to fit program. This is incredible stuff. This program is already sending shock waves through the fitness world. What ray reveals in this program will instantly make you faster, leaner and more muscular.

This means you'll suddenly have visable abs... have more energy throughout the day than you ever believed possible (while everyone else is picking their heads off their desks)... and you will finally create the body and performance level you crave.

Yes, even against bad genetics, past failures and being led astray by media crap.

Here's a taste of what you're about to learn:

Fully detailed instructions on how to get started from square one. This includes diet, recipes, how to stimulate muscle properly and melt off the fat. The guesswork is all gone. Pages 15 - 31
Safe and individualized progression that will allow you to go from beginner to advanced level. No matter where you are starting, the answers are in there for you.
Targeted fat burning, muscle pumping compound exercises with descriptions that are selected to maximize stimulus to every muscle in your body. No more guessing about what to do to get rid of those trouble spots. The answers are on Pages 133 - 155
The motivation and goal setting process is there to help you set your goals and then achieve them. That little voice in your head works overtime and is always holding you back, and you'll know how to shut him up for good! Pages 103 - 121
Go step-by-step through the 8 integrated programs to insure your continued progress without sticking points and plateaus.
Quickie "start up" or "burnt out" get-em-done-fast workouts and diets. You may be burnt out from work or maybe you have never really "done the exercise thing" before. No Problem! This is a body transformation for all states and shapes. If you want to start right away, turn to page 5
Your total guide to stretching. As we get older, we get tight. Half of the aches and pains we have are from the excess weight we carry and tight imbalanced muscles from improper training methods. This "essential" stretching guide has only the most effective stretches for quickly getting you loose again so that tight back and aching knees will no longer cause you grief. One 74 year old male client just touched his toes for the first time in years and so can you on Pages 41 -50
Fully detailed fat burning nutrition plan that you can customize so that you no longer have to follow the "If it tastes good it cant be on the diet" method. You will know what, when and how to eat and make it work around your schedule. Pages 87-91 plus printable plan.
Scientific Exercise Sequencing Through Periodized Training - WHAT? No worries, that's just fancy science talk that basically says, "Your success is built into the system".
Multiple exercise program options that you can do with or without equipment in the comfort of your home. Actually, if you have four by six foot space, that's all you'll need if that's all you have. It doesn't matter where you are or how much equipment you have. Clients at hotels, soldiers in the middle of the woods and moms at home have transformed their bodies without expensive supplements and fancy gym memberships.
And a ton more. How to create corrections to your system to obtain the exact effect you desire from your training...What supplements work...How the heck do you burn fat and create muscle at an same time? How do you burn fat WITHOUT gaining muscle? Well... here, finally, are the pro-level secrets that'll instantly allow you to harness your energy, keep you fully-juiced and strong all through the work day or any game... while you use your new body and strengths to blow all the other people out of their shoes. These are the KEYS to unlocking your potential.

You do not risk a penny by ordering now. Why? Because you are covered by a super-generous... 60-day 100% Money-Back Guarantee!

Here's how it works: Order the program. Read it, use it, treat it as your own. If you are not completely blown away by what you've learned, after 60 days (plenty of time to check out everything for yourself in the gym)... then Ray INSISTS you keep the program and he will issue a fast refund of your purchase price. No questions asked. No hassles, either.

More Detail Below...

Ray's been in the sport-intensive "internet teaching" business for over 5 years now.

(Maybe you've seen his articles in CrossTrainer, Fitnessmotivatornewsletter.com, dghealth.com, or My-health-fitness.com.) Ray guards his reputation like a bulldog guards his home. If you're not happy, Ray's not happy. We're fans of fitness, just like you.

You must order right away, however. This is the FIRST TIME in the history of fitness that anyone has tried to share this type of insider information like this. It's a risk for Ray -- if he catches too much "heat" for revealing these secrets, he may just go back to being a highly-paid personal trainer.

Remember -- you do not risk a penny. If you decide to keep the book but request a fast refund within your 60 day "check it out" period, you will have seen ALL these secrets for FREE (and still have a copy). That's how confident I am of Ray's stuff. I think you're gonna flip over what you discover. I think it's gonna change your life, overnight.

You've spent a small fortune on supplements and scams already. Why not float just a few dollars more for the insider secrets of world-class fitness coach that will increase your enjoyment of life... and help you shred off the fat? This is how you earn respect, envious looks and killer performance.

Order now. Don't get left out. And go get results just like the pro's.

P.S. Almost forgot -- I will also include a super-cool FREE BONUS if you order as soon as you read this e-letter. It's a special video series we did with Ray called "The 3 Keystones Of Diet"... and he spills the beans on how the pro's get their menu's ready to dial it in for any occasion. It's yours free, to keep even if you change your mind later about the video.

==============================

Priority Order

YES! Please give me access to this amazing body transformation program, so I can devour these insider secrets on shredding fat and building muscle! I understand I have a no-risk 60 day 100% Money-Back Guarantee... and I get to keep the bonus materials no matter what. That's just too generous to pass up. Show Me Where To Order!

Act Immediately Receive These Important Special Extras

ADDITIONAL BONUS #1: Updates to the Fat To Fit Workout System e-guide. Value at least $70.00 however yours free for ordering today. Personal training clients pay this amount for every workout update that they come in to see Ray for.

ADDITIONAL BONUS #2: Free subscription to the Fat To Fit Members Only Newsletter and a one month FREE at the "Fat To Fit Secrets" Membership Site.

This additional benefit is currently FREE, however has a value of...well, how much would you pay to have a private fitness professional like Ray sending you advice a couple times a few weeks?

ADDITIONAL BONUS #3: You will get a downloadable version of the landmark guide on fat burning, "The 79 Weight Loss Questions" by Nick Nilsson. Inside this guide you'll find the solutions to such questions as:

How can I eliminate my love handles?
What are the best successful training routines for building six-pack abs?
What can I do about flabby arms?
How can I increase muscle?
Is creatine supplementation safe and successful?
What exercises can I do to lose inches off my thighs?
How can I tone my muscles and not build bulk?
Are upright rows a safe exercise or can they damage my shoulders?
What exercises can I do to create my butt firmer?
Do electric ab teaching belts truly work?
ADDITIONAL BONUS #4: We are going to start you off on the right foot, by adding in Will Brink's "Greatest Bodybuilding Recipes" Electronic book. This electronic book is chock full with excellent eating techniques and tasty recipes so that you're able to start eating for results immediately.

P.S. Ray's FAT TO FIT BODY TRANSFORMATION has already worked for 1000's of individuals in dozens of countries worldwide.

The Fat To Fit Body Transformation is guaranteed to succeed for you too. If you have finally grown tired of hunting for a fast fix pill and are sick of all the hype and crap on T.V., and if you are prepared for the rock solid advice of an "in the trenches private fitness professional", do not wait to take this final step! Make the choice that will maximize your quality of life and your families too. Remember, no ocean was ever crossed by just looking at the water.

If at this moment you make the choice to go away with no ordering the system and seeing what you are able to truly accomplish, you've created a conscious decision that you are pleased to stay precisely where you're.

P.S.S. Remember, if you dont' like it, you get your cash back. Only ask. And, Ray will provide you 60 days to make up your mind. Go ahead . . . Buy Right Now! It's Risk Free!

Rays time normally sells for $80 an hour, and his customers invest $840, $1120 or more and on a monthly basis for the advice we have put into this worthwhile, simple-to-read-and-use ebook. You get every one of the most important, result producing pieces of what Ray does for his customers in this system. Give it a look. All the risk is on us. Get it immediately by visiting our special download link at http://www.fattofitprogram.com

And, as I mentioned above, if you want to know why what you have been learning is NOT the way to a rapid body transformation and you want to know what exactly IS, please read the letter at this link. The answer is in it (and it'll surprise you!):

Ray Burton's Body Transformation

My very best,
James Howard
Build Muscle Tips

P.S. If you have any questions at all about Ray's Total Body Transformation please don't hesitate to contact Ray at info@buildingbodies.ca. He's always available and there to help!

A body building workout should be a well-rounded program that provides an adequate amount of resistance to all areas of the body and all muscle groups. It should contain a variety of exercises including weight training and a cardiovascular rotation as well. If you are wondering about different types of body building workouts, there is no one magic formula for everyone.

When you are trying to devise a good body building workout, you need to consider the current state of your health. Your health can factor in your recoverability, susceptibility to injury, and your physical limitations. If you are beginning a body building workout to get fit, you will probably have to start slow and work your way up.

Another factor in a body building workout is to consider what your personal goals are in this endeavor. Do you want to increase body mass, lose weight, or just become stronger? Whatever goal you have will dictate what type of workout will work best to succeed.

You must have a basic knowledge of human anatomy and what muscles are located where on your body. When you know where your muscles are, you'll be better equipped to work them to their maximum capacity. You can concentrate on the specific muscle groups and use the weights to tone and sculpt those muscles.

An effective body building workout will be four days long to begin with. A good idea is to workout on Monday, Wednesday, Thursday, and Friday with your rest day on Wednesday and the weekend. Here is a good, basic body building workout that will focus on each part of the body, but not all at the same time:

* Day 1: Deltoids, Triceps
* Day 2: Back, Traps
* Day 3: OFF
* Day 4: Legs, Forearms
* Day 5: Chest, Biceps
* Day 6: OFF
* Day 7: OFF

Working out in this way will work each body group on one day only which will allow for maximum recovery time as well as maximum growth potential. You need recovery time due to the intensity of a strong body building workout to allow your muscles to heal in between workout sessions. This is very important in any body building program.

Keep a log of the exercises you are performing and note your progress regularly. By doing this, you'll know where you stand as far as your strength potential, and you can make changes as needed to realize your personal goal.

Body building workouts vary from person to person, but they all contain basic components that can help all body builders grow their muscles and tone their bodies. When putting together your body building workout, keep your personal goals in mind and then go for it!

To learn how to avoid 5 of the most deadly bodybuilding pitfalls that virtually ALL beginners fall victim to...and start building up more muscle

Get your Free 5 part mini-course Here