How toGain 10 lbs

Of Muscle

We All Need to Start Somewhere…

Getting fit is a drug. If I was speaking to a stadium packed full of 1 million peopleand said, “Everyone who looks exactly the way they want to and is perfectlyhappy with their body, put up your hands”, you’d hear crickets. No one wouldraise their hand.

That’s why I’m writing this report. Everyone has a goal. The problem is, mostpeople head to the gym and do machines, cardio and sit-ups to try to build muscleand get a more defined body and show off their abs.On top of this, they go inwithout a plan and just do random exercises with the dumbbells. This is the slowway of doing it and it doesn’t work well…at all. The 3 methods in this report aresimple tips that I use with my own clients to get quick, easy, and fast results.Before we dive in, we need to determine what the heck “muscle gain” really is.

What the Heck is Muscle Gain?Muscle gain is the act of increasing the size of your muscles. There are two typesof muscle growth: functional and non-functional. Functional means that you buildstrength and size. Non-functional means the muscles only get bigger, without theadded strength. In order to gain as much muscle in as little time as possible, youneed to focus on both functional and non-functional muscle gain.I’m going to let you in on a little secret. When it comes to looking awesome, youwant to lower your body fat percentage (higher amounts of muscle and loweramounts of fat). If you gain muscle without gaining or losing fat, your body fatpercentage will lower automatically. If you want a six-pack, then you should havea lower body fat percentage.

Method #1:It’s Easier to Build Muscle When You Have a Lower BodyFat PercentageIdeally, through trial and error with myself and my clients, we’ve found that thefastest muscular gains occur when your body fat percentage is between 8% and14%. The reason behind this is because when you are leaner, your body is able tohandle the food you eat better, and is more likely to store it as muscle as opposedto fat. The hormones in your body dictate this, and hormones work better whenyou are leaner (8%-14%). This doesn’t mean that you can’t build muscle if you are20% body fat though. You still can, but it just isn’t optimal for the fastestmuscular gains.In order to get down to 8%-14% bodyfat, you can take an approach that will losefat and build muscle. In this approach, I recommend pairing an upper body liftwith a lower body lift in a superset fashion. For example, try this:

Exercise Sets Reps Rest

1A: Reverse Lunge 12 60 sec

4 12 60 sec

1B: Barbell BenchPress

4 12 60 sec

The combination of the upper and lower body lifts will really get your heart going.On top of this, the action of lifting weights will allow you to build muscle.

Method #1 Case StudyMy nutrition coaching client Brian wanted to put some lean muscle onto hisframe. Our goal was to lean him out first, so he could put on muscle as fast aspossible. We measured his body fat percentage by measuring different skinfoldswith callipers (you’ve probably seen this on TV) and used a formula to calculatehis body fat percentage (the amount of fat on his body).Here are his results:As you can see, Brian lost 8.3% body fat in 3 weeks. Brian started out at 172 lbs.This means that he lost approximately 16 lbs. of fat in 3 weeks. Not too shabby.

Official site :- http://www.stomachtoningexercises.org/build-muscle

Method #2Build Muscle with Muscular Tension, Muscle Damage, andMetabolic Stress

Recent studies have shown that the three keys to muscle growth are musculartension, muscle damage, and metabolic stress. Let’s break these bad boys down:

Muscular Tension

This is when you squeeze and contract your muscles. The harder the contraction,the more you will stimulate muscle growth. On top of this, you want thecontraction to last through a full range of motion.

For example, let’s look at a biceps curl. When your arm is straight, you should fireyour biceps muscle before even bending your arm. Then, you will start to bendyour arm, maintaining the contraction in your biceps. When you cannot bendyour arm any further, contract your biceps even harder. Now, start to straightenyour arm again. Keep the biceps muscles contracted. This is harder than itseems. Master this with every exercise and you will start to see impressive gainsin size and strength.

Muscle DamageHave you ever worked out and then been sore the next day? This is partiallycaused by muscle damage. Breaking down the muscle in the workout and causingmuscle damage will cause your body to respond and repair the muscles biggerand stronger.

Metabolic StressThis is the burning feeling and the pump you get when working out. The burningfeeling is caused by lactate in your muscles. The pump is caused by your musclesfilling up with blood. Both of these will cause your muscles to grow.

Combining the 3Keeping tension in the muscles, try a dropset. We will use a standing overheadpress as an example. Use a weight that you can lift for 8 reps. Let’s say you canlift 40lbs for 8 reps. Here is what you will do:

• Lift 40lbs for 8 reps. • Drop the weight and pick up 35lbs. • Lift 35lbs for 8 reps. • Drop the weight and pick up 30lbs. • Lift 30lbs for 8 reps. • Finished

Method #2 Case Study

I had my client Paul on a lifting program prioritizing muscular tension, muscledamage, and metabolic stress. Within 3 months, he added 29lbs to his frame.And here’s what he had to say:

“Before Jason’s workouts and nutrition, Ifluctuated between 133 and 134 lbs. I’ve madesignificant progress and now weigh 162 lbswith much more muscle and have even lost fat.I’ve made significant strength gains. I startedout with really light weights and now I’m ableto lift over 200lbs in the deadlift. I’d highlyrecommend Jason’s workouts and nutritionprograms.” – Paul T.

visit official site:- http://www.stomachtoningexercises.org/build-muscle

Method #3

Prioritize Ideal ProportionsThere are certain muscular proportions that make you instantly give the illusionthat you’ve gained 20 lbs of muscle, when in fact, you may have only gained 3 lbs.This is a very powerful concept.

For example, the ideal ratio of your waist to your shoulders should be 1:1.618.This is also known as the golden ratio or the Grecian ideal. When this ratio issatisfied, you will always look jacked. In recent studies, women and men wereboth asked to rate the attractiveness of men’s bodies, and sure enough, thisgolden ratio was proven to be the most attractive body type.Here are other ratios that you should strive for:

Body Part Ideal Measurement (allmeasurements are thecircumference of the body part)

Arm (cold; flexed) 2.52 x Wrist Size

Calf 2.52 x Wrist Size

Neck 2.52 x Wrist Size

Waist Measure While Lean (8%-12%)

Shoulder 1.618 x Waist (Golden Ratio)

Thigh 1.75 x Knee Size

Pelvis (Where you wear your pants) Measure While Lean (8%-12%)

Chest 1.48 x Pelvis Size

Forearm 2.02 x Wrist Size

Method #3 Case StudyMy goal with Scott was to get him closer to his ideal proportions. We prioritizedbringing up the size of his chest, shoulders, arms, and legs, while minimizing hiswaist. In only 30 days, Scott gained 8lbs of muscle and accidentally lost 9lbs offat. Pay close attention to his 2nd After Photo. Look at how we developed the “Vtaper”on the back, making his upper body look a lot bigger.

Visit:- http://www.stomachtoningexercises.org/build-muscle

The Right Way to Build MuscleWithout Getting Fat

I can tell that you’re a person who is seriousabout building muscle.

The Hybrid Muscle Cycle is a new approach tobuilding muscle without ever hitting a plateau,based on the latest scientific research. Benefitsinclude: • One month muscle building, supplement,

and eating program based on science that willhelp you gain muscle fast, without getting fat. • Read this entire 35 page program in only

52 minutes so that you can get started buildinglean muscle today. • Based on the latest science and case

studies to grow both your fast and slow twitchmuscle fibers for optimal muscle gains.The Hybrid Muscle Cycle is an easy-to-follow workout, nutrition, andsupplement plan (based on science) that will lead to lean and aesthetic musclegains.

Click here to learn more:http://www.stomachtoningexercises.org/build-muscleMy Story• Grew up in a small town with less than 3500 people.• Was a huge Toronto Maple Leafs fan as a kid… Actually, I still am…• Was fat until I hit puberty, then I kind of grew out of my tubbiness.• Was skinny‐fat all through high school (even though I played every sport).• I started lifting weights in my senior year of high school in order to get strongerfor football.• After starting to lift weights, I was seeing some results, but I was still skinnyfat.• Went to Ryerson University in Toronto (for Aerospace Engineering) and got mynutrition and lifting dialled in.• Gained 20lbs of muscle my first semester and got leaner in the process. I wasn’tskinny‐fat anymore.• I became obsessed with everything to do with fitness and nutrition.• I started personal training, online coaching, and writing. To date, I’ve helped100s of people transform their bodies.• This book was the result of me consistently screwing up with my own fitnessand nutrition until I finally got it right.

Everyone always asks me, “Why don’t you be an astronaut instead of a fitnessprofessional?”. Here’s what I’ve realized: throughout my degree, I’ve foundmyself studying and reading fitness, health, and nutrition literature at times whenI should have been studying for aerodynamics, aircraft performance etc. Somepeople in my program go home and read about airplanes. I read about health.That is where my passion lies. The path of health and fitness that I’ve chosen willinevitably help people improve the quality of their life. Sure, aerospaceengineering can inevitably help people, but not on the same degree andmagnitude as health and fitness. There’s no way it can help someone live alonger, happier life. For more info on health, fitness, and nutrition, subscribe tomy website: