Who would not want it anyway? The rate of the obese and obese men and women is beginning to increase significantly which are very frequent amongst teens and older people. Nevertheless, one need to realize the true deal of shedding fat in a quick way because it depends on how have you evaluated yourself why have you gained this sort of weight. The wellness hazards connected with dropping excess weight in a fast method ought to also be deemed.

Losing bodyweight in all places is claimed to be a bit tough. No a single has in fact boasted that he lost excess weight with no attempts at all. The entire weight reduction program, be it in fast or slow manner requirements fantastic offer of sacrifice. It is also at some point a battle versus heart conditions, substantial cholesterol ranges, stroke, improved blood strain hypertension, breathing issues and some cancer concerns. As this kind of, when the need to have to lose weight fast raises, it wont only include the vanity facet of it, but also the avoidance of wellbeing issues.

On the other note, when the need of dropping fat improved, the want to drop it quick is not the only a single on the rise, simply because there are goods made available nowadays to aid people shed fat. These are health supplements that promised sought after fitness aim. Nevertheless, even they promised great result, suggestions from your health care provider must be sought very first.

• Goji berry - its title is derived from the maker named Dr. Goji Berry. The content of the berry is packed with antioxidants that can sooner or later market speedy and safe excess weight damage.
• Green tea tablets - This is broadly recognized for numerous decades now simply because of its antioxidant content material, it flushes out waste from the system and has beneficial consequences in dropping excess weight.
• Acai berry – This also well-known in the market since Acai berry has revealed tremendous final results for weight decline by rising bodys metabolic process, excess fat oxidization, electricity achieve, and most of all, it also supplies powerful antioxidant assistance just like the two nutritional supplements mentioned over.
• AlliÃ?Â? FDA pill - This is of course a diet pill accredited by the Meals and Drug Administration. These are mostly employed for weight reduction without having any diet or physical exercise.

As constantly becoming highlighted, losing excess weight is tough specifically when 1 needs to be losing weight fast. Nevertheless, obtaining the finest and best diet regime and exercising for you can assure excellent result in fat loss. As this kind of, it is essential to be certain in the preparation period. When you have manufactured an stock of by yourself about your consuming habits and way of life, you can then determine rightly, and at some point, you can eliminate weight effortless and rapidly just as what you have usually been requested for.

The extremely effective system: Fast fat Reduction = Commitment + The Correct Prepare

Previous beliefs always said that you can drop bodyweight right by taking diet regime tablets, but the new perception contradicts on it and imposes that even to lose weight fast, it always needs sincere commitment and a life style change to make your sought after purpose happen. You may have began the small-reduce in shedding excess weight but you figured out in the lengthy operate that you have not lost absolutely nothing. This is really quite correct since if quick minimize is present, why do men and women devote so significantly time in the health club and sacrificed of not ingesting what they often craved for? Of course, the sacrifice for dropping fat will not kill you it really is a make a difference of how you take issues and acquiring utilised to it.

Appropriate strategy indicates appropriate selection of foods to be put into the mouth. When you really like pizza, spaghetti, chicken and other fatty foods, it can be time to take in totally diverse kinds of meals. You have to try to eat much more of lean meats this sort of as in fish and poultry goods eating lots of veggies and only healthy “carbs” are consumed like the complete wheat, grains and rice brown and ultimately, never neglect loads of water at least three liters every day. These are the primary components for a extremely healthy way of living but can give you a fast and organic outcome.

Correct strategy also signifies you are to engage in a fitness routine. The head and entire body should be ready bodily and emotionally. Functioning out for 45 minutes for four days a week with the mix of cardio sessions and weights are beneficial. You would have to switch the regular viewing of tv and browsing the web to a healthy and productive techniques these as cleansing the residence since it can also assist burn up fats and shed bodyweight. Also, when you are a lot a lot more comfortable operating out at your personal residence, you can do so. You can have brisk walking or jogging initial thing in the morning 1 hour prior to breakfast.

Your excess weight loss aim need to not stop in shedding the fat, but you also have to find out to hold it off regularly, which plainly defines an supreme effective bodyweight damage. Even so, in as a lot as you want to see the end result as well quickly devoid of effectively guided on diet, there are adhering to risks of shedding excess weight too fast.

H2o Weight

When we usually try to eliminate fat quickly and do almost everything to hit the focus on, the tendency right here is that what you lost is really a water excess weight. So, is this great for wellbeing? Undoubtedly No. losing water from the body can lead to dehydration and the essential electrolyte that is important for the heart known as potassium is missing, which then might trigger heart attack.

Dont forget, drinking water is crucial to lifestyle. Consuming a glass of h2o ahead of meal can prevent you from overeating and also hydrates your body. Exercising can brought on you to drop water via perspiration, as such, drinking water is essential to fill up the missing h2o in the physique.

Diarrhea

An additional impact of dropping excess weight too quickly is the unpleasant diarrhea and adopted by constipation. When diarrhea is extended, severe dehydration can also occur which is detrimental and dangerous to the physique specially when you are employing detoxification agents to drop excess weight.

As a substitute of making an attempt to flush all the waste from your entire body through detoxification agents to drop lbs, check out the natural way by eating healthful and well balanced diet plan that are abundant in fiber.

Malnutrition

An additional way of shedding fat quick incorrectly is through starving the entire body from foods. When not ample vitamins are delivered in the physique, severe malnutrition happens about a period of weeks or months. These crash diet plans and fasting are harmful due to the fact they contain restriction of proteins, carbs, fats and other crucial nutritional vitamins and mineral essential by the physique.

Quickly Diet program Programs Can Imply Equally Quick Fat Obtain

If you selected the incorrect fast diet ideas, which is about ninety% of them, and shed the weight fast, you will most likely gain it back just as rapidly or faster the moment you are carried out with the diet program. A good deal of times, fast diet plans fall short to offer the entire body with the nutrition it desires and the system responds by dialing down its metabolism and cannibalizing lean muscle tissue to use as an energy resource. Lean muscle tissue aids us burn off body fat so that is a loss we can unwell find the money for. The damage of lean muscle tissue and a reduced metabolism signifies our bodies are itching to put back on the pounds when you start eating typically once more.

Rapidly Diet program Ideas Frequently Fail To Have An Exit Technique.

Unless of course you are shedding body weight for an acting roll or you just want to appear good for your class reunion and you do not care if you go back to becoming body fat yet again right after the gig, I recommend you inquire yourself what you are heading to do the moment you achieve your goal. You sure as heck can not go back to ingesting the way you did prior to simply because that is what acquired you fat in the 1st position. Fast diet ideas typically skip more than this critical minor bit of data and you end up packing the kilos correct back again on.

Quick Diet plan Options C

an Be Dangerous

A lot of fast diet options rob the system of crucial vitamins and minerals in their headlong rush to get excess weight off, but as I have mentioned prior to not all excess weight is extra fat. You can shed fat from damage of lean muscle tissue, not very good. You can drop it from drinking water flushing out of your tissues, easy go, straightforward come. On top of this, you could toss your body’s chemistry off by the lack of crucial minerals and vitamins. This could lead to irregular heart beats, dizziness, fainting and in excessive instances heart failure. So any fast diet program had greater be a safe and sound 1.

Security Policies For Speedy Body weight Loss Programs

As I stated at the starting, I am not going to say that speedy fat loss is not going to function or that they cannot be performed. They can, but you require to comply with these policies:

* make sure that you are acquiring all of the minerals and vitamins your body desires to survive.

* make confident you consume 64 ounces of water day during the diet regime.

* never stay on fast diet options for above three weeks with out a break.

* don’t about do exercising when you are an a quite minimal calorie diet program. You ought to not exercise hard sufficient to trigger an vitality deficit greater than your body can metabolize extra fat to present for. If you do, your physique will switch to using lean muscle tissue to satisfy the deficit. By the way, this is way extreme athletes like individuals that do triathlons and pentathlons seem like walking skeletons. They routinely push their bodies beyond secure limits and their bodies respond by devouring their lean muscle tissue.

* have an exit method, a strategy on how you will keep your excess weight damage as soon as you are completed with your diet plan.

If you stick to these principles you ought to be fairly safe utilizing fast

diet plans that could have you shedding up 10 lbs or much more in two weeks. Remember, even although you only want to stay on the speedy body weight reduction prepare for 2 to 3 weeks, that does not indicate you won’t be able to repeat this quick excess fat damage diet plan soon after taking a break. In reality, you can repeat it as numerous times as you want in in between breaks. Fast Diet

The 1st diet component we’re going to look at is calories, and with good reason. Like I
mentioned before, calories are everything. They are the true key to an effective diet. No
other part of your diet influences what your body does anywhere near the level that
calories do.

In fact, calories are the only diet component that will truly differ or change based on
what your goal is.

Meaning, once everything else (protein, carbs, fat, etc.) is set to an optimal range or
percentage of your total calorie intake, it can all remain set that same way and you’ll still
build muscle or lose fat or do whatever else you are trying to do without any problem.

The only significant dietary difference between goals is calorie intake.

Like I said, calories are key.

The reason why is actually pretty simple once you understand some basic things.

Calories In

See, everything we eat and drink contains calories. With the exception of obvious stuff
like water, all foods and drinks contain some amount of calories.

Since these are the calories being consumed and therefore taken in by your body, they
are commonly referred to as our “calories in.”

Calories Out

On the other hand, everything we do burns calories. They are what our bodies use for
energy to do everything we need to do.

From intense exercise like weight training and cardio, to simple daily tasks like standing,
talking and brushing your teeth. In addition, your body actually burns a significant
number of calories each day on its own just keeping you alive and functioning properly.
You know, doing stuff like breathing, pumping blood, digesting food, etc.

Since these are the calories that we are using and burning, they are commonly referred
to as our “calories out.”

Calories In VS Calories Out

What you just learned is the back story that serves as the basis for the most important
part of your diet.

Above all else diet related, the results you get depend most on your body’s battle
between calories in and calories out.

And what I mean by that is, what your body will do (lose weight, gain weight, maintain
weight) is decided by which side most often wins this battle.

Confused? I think this calls for a chart…

The Cause, Effect & Result of Your Calorie Intake

What this chart basically shows is the scientifically proven law of thermodynamics and
the basics of how energy balance takes place within the human body.

Of course, this is definitely going to take even more explaining before it becomes
perfectly clear. So, let’s break this chart down…

If Calories In Beats Calories Out = Caloric Surplus

In this scenario, there is what’s known as a caloric surplus.

In plain English, this means you consumed more calories than you burned and there
was a “surplus” of left over calories that never got used.

In even plainer English, you are eating more calories than your body knows what to do
with. It already burned all of the calories it needed to burn and used all of the calories it
needed to use, but you are still continuing to give it even more calories.

Since your body has no immediate use for these excess calories that you are
consuming, there is only 1 thing it can do: store them on your body in some form.

See, your body is pretty smart. Since it uses calories for energy, it will use whatever
calories you consume to perform whatever tasks it needs to perform on a daily basis.

If you give it additional calories beyond that amount, it stores them on your body for
later use.

And, there are primarily 2 ways for these excess calories to be stored on your body:

1. As fat.

Now this first scenario is pretty obvious. This is, after all, how fat people get fat in
the first place. They eat too much. Or really, they consistently consumed more
calories than their body’s needed, so the excess was stored in the form of fat.
So, for anyone who has ever gained any amount of fat, this is how and why it
happened. You consumed more calories than your body burned, and those extra
left over calories that were never used for anything were stored on your body as
fat.

2. As muscle.

This second scenario might surprise and confuse some people. But, it really
shouldn’t. You see, muscle can’t be built out of nothing. As you can probably
imagine, creating new muscle tissue requires a lot of energy and therefore a lot
of calories.
Meaning, in order to build any amount of muscle, your body needs additional
calories beyond the amount that it usually needs. In this case, those excess
calories will be stored on your body in the form of muscle.

So, a caloric surplus will always result in either muscle gain (good), fat gain (not good),
or both (also not too good).

And this of course leads to a very obvious question:

What causes the excess calories to be stored as muscle instead of fat?

Quite simply: The proper muscle building signal.

I’ve been explaining it all along. The optimal amount of intensity, volume, frequency etc.
etc. etc. combined together to form a proper weight training program that is focused on
progressive overload.

THAT is what sends a signal to your body to use the available excess calories to build
new muscle RATHER than just store them as fat.

And THAT is the difference between someone eating enough to support muscle growth,
and someone just eating too much and getting fat.

And to a lesser but still significant degree, getting various other aspects of your diet just
right will also play an important role making your body store excess calories as muscle
rather than fat. (We’ll get to them later.)

If your primary goal is building muscle, there must be a caloric surplus. It’s
a requirement, and it’s the #1 muscle building “supply.”

If Calories Out Beats Calories In = Caloric Deficit

In this scenario, there is what’s known as a caloric deficit.

In plain English, this means you burned more calories than you consumed and there
was a “deficit” of calories.

In even plainer English, you are not supplying your body with all of the calories it needs.
It already burned/used all of the calories you consumed, but it still needs more.

Since you are consuming less calories than your body needs, there is only 1 thing it can
do: find some alternative energy source on your body.

Like I said before, your body is pretty smart. It will use whatever calories you consume
as energy to perform whatever tasks it needs to perform on a daily basis. If it still needs
more calories beyond that amount, it’s going to use the calories that it previously stored
on your body.

And, there are primarily 2 sources that you body will use for energy when this happens:

1. Your stored body fat.

Now this first scenario is pretty obvious again. This is, after all, how you lose fat.
You eat less. Or really, you consistently consume fewer calories than your body
needs, so it uses your stored body fat for energy instead.
So, for anyone who has ever lost any amount of fat, this is how and why it
happened. You burned more calories than you consumed, and this forced your
body to dip into your fat storage and use/burn your own body fat for energy.

2. Your muscle tissue.

And again, this second scenario might surprise and confuse some people. But, it
really shouldn’t. Like I said, muscle is really just calories that were stored on your

body. You may like it much more than fat, but your body doesn’t really care.
So, when you are in a caloric deficit and your body needs to find some alternative
energy source, it WON’T just completely ignore your muscle tissue and only use
fat. It can (and will) use both.

So, a caloric deficit will always result in either fat loss (good), muscle loss (not good), or
both (also not too good).

And this of course leads to another very obvious question:

What causes the body to burn stored body fat for energy instead of muscle?

Quite simply: The proper muscle maintenance signal.

The same things that signal your body to use excess calories to BUILD muscle (rather
than get stored as fat) are the same things that signal your body to MAINTAIN muscle
and only burn fat. You know, a proper weight training program that gets all of its
components just right.

And just like before, there are various other aspects of your diet that will also play an
important role in getting your body to maintain your muscle, but we’ll get to them later as
well.

However, the big point here is…

If your primary goal is losing fat, then there must be a caloric deficit. It’s
the #1 fat loss requirement.

If Calories In = Calories Out, Then… = Maintenance

That’s right. Calories in doesn’t just have to beat calories out, and calories out doesn’t
just have to beat calories in.

They can actually tie.

This scenario is what I (and many others) like to refer to as maintenance.

In plain English, it’s when you consume the same number of calories that you burn or
burn the same number of calories that you consume. It’s all the same thing, really.

It’s when there is no caloric surplus or caloric deficit. Meaning, there is no excess
energy that needs to be stored on your body (as muscle or fat), and there is no reason
to dip into your stored energy (fat or muscle) to burn that instead.

Rather, everything will just be “maintained” as is. No weight loss, no weight gain, no fat
loss, no fat gain, no muscle loss, no muscle gain. Just maintenance.

And here’s where we finally get to the good stuff. Because, when “Calories In” is equal
to “Calories Out,” it means you are at your calorie maintenance level.

And it’s your calorie maintenance level that is the starting point for figuring out exactly
what your calorie intake should be in order for you to reach your goals and make your
body do what you want it to do.

And once you have that figured out, you’ll then have the key component to putting
together the rest of your diet (protein, fat, carbs) as well.

So, let’s get to it…

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

i will continue this today. don’t go away

As I’ve already mentioned, your weight training program is really only half of the
equation. Meaning, no matter how perfect your workout is (this includes cardio too) and
how perfectly you put that workout into action, it just won’t work if you aren’t eating
in a way that supports you goals.

Confused? Here’s two examples of how your diet can ruin everything:

1. Let’s say your primary goal is losing fat. If your diet isn’t set up in a way that will
cause fat loss on its own OR combine with your workout to cause fat loss… you
literally won’t lose any fat whatsoever. Your workout will be rendered completely
useless in terms of fat loss as a result of your improper diet.
2. Now let’s say your primary goal is building muscle or increasing strength or
anything similar. Your workout can be absolutely perfect for you and those goals
and you can get everything exactly right. But, the only thing this will do is signal
your body to begin the improving process.
You know, begin to build muscle, increase strength, and basically adapt and
improve the way you want it to.
However, the very next thing your body will do after getting this “signal” to
improve is look around for the necessary “supplies” that are required for these
improvements to actually be made.
And, if your diet isn’t providing all of those required “supplies” in their optimal
form and optimal amounts… then your body just won’t do what you want it to do.
No new muscle, no new strength, no new “tone,” no new improvements at all.

Still confused? My favorite diet and nutrition analogy will clear things up…

Think of your body like a house that you are trying to build. You can hire the best
architect to draw up the perfect blueprints, get the greatest construction crew of all time,

and pay them an insanely high amount of money to do the best possible job and build
the greatest house ever.

The thing is, all that will do is “signal” the house building process to begin.

If someone doesn’t supply the bricks and wood and tools, that house will never get built.
It doesn’t matter how perfect everything else is, if the necessary supplies are not there,
it just literally can’t get done.

So, like I said, your workout is legitimately only half of the equation. The other equally
important half is your diet, and you must get it right in order for your goal(s) to be
reached.

As it turns out, putting together the perfect diet is actually pretty simple and easy to do
once you understand the 5 main components that go into it, the important roles each
one plays, and how they all interact with each other.

So, let’s get down to it.

In order of importance, here now are the 5 main components of an effective diet:

1. Calories

At the very top of the list we have calories. And honestly, calories are everything.
Protein, fat and carbs are the macronutrients that will provide the calories in your
diet, but above all else, the single most important dietary factor in getting your
body to do whatever it is you want it to do is your total calorie intake. Everything
else, while definitely important, is secondary in comparison.

2. Protein

After calories, the next most important part of your diet is protein. For this reason,
protein intake will be the first macronutrient that will need to be figured out and
set to optimal levels.

3. Fat

After calories and protein, fat is next up on the scale of importance. It will be the
second macronutrient that gets factored into your daily diet.

4. Carbs

The third and final macronutrient being factored into your daily diet is carbs.
5. Supplements
While no supplements are truly required in any way (and most are absolute
crap), most of the population tends to treat supplements as an equally important
diet component on the level of the previous 4. If you combine that with the fact
that there actually are some proven supplements out there that can definitely be

beneficial (some more so than others), then you can see why I decided to count
them as the 5th diet component.

Now, just like I told you before when discussing the 5 components of an effective weight
training program, you need to try to get all 5 of these components just right. Not just the
few that sound cool and interesting or the few you’ve already heard were important for
whatever reasons.

Truth is, they are all important to some degree, and if you want your diet to be as
effective as possible and combine with your workout to produce the best results in the
shortest amount of time, then you must ensure that all 5 components are damn near
perfect.

With that point out of the way, let’s now go through each one of these components to
learn the full details and specifics of how to get them as perfect as can be.

Before I actually explain the specifics of a full sample program, let’s first go over a few
important details about intermediate/advanced weight training programs.

How to tell if you are an intermediate or advanced trainee.

If you’ve been weight training consistently and at least somewhat intelligently for the last
6 months (or more), then you most likely qualify as (at least) an intermediate trainee.

Usually by this point you would have, at the very least, already been on some type of
beginner program that allowed you to build up at least some base level of strength and
muscle, improved your work capacity to some degree, and learned (and mastered)
proper form on every exercise you’ve done thus far.

If this describes you, then you are probably ready to move on to a program like this.

The general guidelines of an intermediate/advanced program.

Unlike beginners who all typically tend to benefit most from the same type of program
regardless of their specific goals, programs for intermediate and advanced trainees can
vary greatly depending on exactly what the person is looking to get out of weight
training.

For example, a program geared strictly towards strength or performance can look a lot
different than a program geared strictly towards building muscle and looking good.

However, on average, certain general guidelines will still stand in most cases:

• Moderate frequency. Each muscle group should typically be trained to some
degree somewhere between once every 3rd and 5th day.
• Moderate volume. Most of the larger muscle groups should get about 60-120
total reps per week. Most smaller muscle groups should get about half that.
• A primary focus on free weight compound exercises. A smaller secondary focus
on certain machines and isolation exercises is perfectly fine for some goals, less
fine for others.

So, let’s now get to the details of a full sample program that puts everything together.

The Ultimate Muscle Building Program

• Best Suited For: Intermediate or advanced trainees whose primary goal is
building muscle, getting “toned” or really just improving the way
their body looks in virtually any capacity.

Here’s the weight training program that I recommend most often to most people who
are past the beginner’s stage.

So yes… this is officially my “most of the people, most of the time” type of program.

What I mean is, unless your #1 weight training goal is improving athletic performance
for a specific sport or activity, or something strength oriented like becoming a
competitive powerlifter, then this is the type of weight training program that I
consider to be the best possible choice for the majority of the population.

Oh, and don’t get me wrong. This program will certainly allow you to increase strength
and improve performance (and your overall health and fitness level) as well.

It’s just not the primary focus of this program.

Instead, the primary focus of this program is building muscle and looking great naked.

And, since I can only assume that most of the people reading this guide are more
interested in that type of goal (muscle, tone, fat loss, looking good, being fit and healthy
overall, etc.) rather than some sport or activity specific goal, I decided that it would
make the most sense to make this the sample program that I include in this guide.

But how can I be sure this program is right for me?

More specifically, this program is for:

• Men AND women.
• Old and young.
• People who want to add a significant amount of muscle to their body and get
“big.”
• People who only want to add a small amount of muscle to their body and just get
“toned.”
• Any healthy adult past the beginner’s stage who wants to improve their body.

Are we all clear on that now? Good. Let’s get to the details…

The Split

The Ultimate Muscle Building Program uses an upper/lower split with a training
frequency where every muscle group gets trained to some degree between once every
3rd and 5th day depending on which variation of the split you end up choosing (more on
that in a second).

If you paid attention earlier, then you probably saw all of this coming. After all, this is the
exact training frequency and the exact training split that I explained were most optimal
for the majority of the population.

Meaning, for anyone past the beginner’s stage… this is what will usually give you the
best results in the shortest amount of time.

Here now is a reminder of the upper/lower split and its 4 possible variations…

The Upper/Lower Split
(and its 4 variations)

Choose your split option.

Above is a chart showing the 4 possible and equally acceptable variations of the
upper/lower split that The Ultimate Muscle Building Program will use. No matter which
split option you choose, the program will still work perfectly fine.

With the exception of a few small differences (most of which have less to do with weight
training and more to do with your own schedule and personal preferences), they all
allow for an optimal amount of frequency and recovery.

All you need to do is pick one.

If you are wondering which of the 4 upper/lower split options is right for you, I’d suggest
going back to the section on weight training splits where I explained the pros and cons
of each variation and told you pretty much everything you’d need to know to figure out
which is best for you.

More often than not, the classic 4 day or the classic 3 day version will be the most
common choices.

The Workouts

As I explained earlier, an upper/lower split divides everything up into 2 types of
workouts.

One will train your entire upper body to some degree (chest, back, shoulders, biceps,
and triceps), and one will train your entire lower body to some degree (quads,
hamstrings, calves, and usually abs as well).

You will end up doing 2 (or about 2) of each workout per week depending on exactly
which variation of the split you decide to use.

And, like I said, no matter which upper/lower split variation you end up using, the
workouts will all still get done within the optimal frequency range and everything will still
work perfectly fine.

So, with all of that out of the way, let’s now get to the actual workouts themselves…

As you can see, there are 4 different workouts… 2 upper body workouts (A and B) and
2 lower body workouts (A and B). In case it isn’t obvious enough, they are meant to be
done in this order:

1. Upper Body A
2. Lower Body A
3. Upper Body B
4. Lower Body B

(If this is in any way confusing, check out the upper/lower split chart I showed you a
minute ago to see how you’d schedule the 4 workouts over the course of the week with
each of the 4 different split options.)

As you can see from the workouts, each one is focused primarily on the most effective
compound exercises with just the right amount of secondary focus on isolation
exercises as well.

There is also damn near 100% perfect and identical balance among the opposing
movement patterns and around the joints, and the exercises in each workout are
ordered in terms of most demanding to least demanding (the exact way it should be).

As you can also see, the intensity/rep range and rest intervals between sets for each
exercise is exactly what it should be for this set of goals, and the volume per muscle
group per workout (and per week total) is all perfectly within the optimal volume range
for intermediate/advanced trainees.

So, what I’m trying to say is, all of the factors and components I’ve explained throughout
the first half of this guide have been brought together perfectly.

For most of the people, most of the time… this is the weight training program that will
give you the best results possible.

Now to clear up anything you might be a little confused about and answer every
question you might have about this program now or in the future.

The General Guidelines of The Ultimate Muscle Building Program:

• Use straight sets (which means lift the same weight each set). So if it says to do
3 sets of an exercise, you’d use the same weight on all 3 sets. For example…
Right Way: 100lbs, 100lbs, 100lbs.
Wrong Way: 95lbs, 100lbs, 105lbs.
When you are able to lift a given weight for however many sets of however many
reps the program has prescribed for that exercise, you’d then increase the weight
by the smallest possible increment the next time you do that exercise. You’d then

repeat this process of progression as often as you can. (I’ll explain this in much
more detail in a minute.)
• The number of sets listed does NOT include warm-up sets. Those are the actual
work sets only. Warm-up as needed. (More on that later too.)
• The order the exercises are listed in is the order they are supposed to be done
in. Don’t change it.
• You are meant to be doing all of the exercises listed for each workout. However,
if you come across something your gym doesn’t have or something you honestly
cannot do due to some preexisting injury, do the next closest match instead. (I’ll
give some suggestions below.)
• The split, the frequency, the exercise selection, the prescribed amount of sets,
reps and rest intervals for each exercise, the total amount of volume… it’s all for
a reason and it is all meant to remain and be done EXACTLY as I have written it.
DO NOT SCREW WITH IT LIKE AN IDIOT. Don’t add things, don’t change
things, don’t remove things.

Details and clarifications for Upper Body A:

• The Upper Body A workout starts with the bench press. This is meant be a flat
barbell bench press. I recommend having a spotter if possible. Besides being
important for obvious safety reasons, not having one may make you afraid of
trying for an additional rep, and this could hinder your progress.
• Up next is a row, which basically means some type of horizontal pull (meaning
back row exercise). Pretty much any type of back row would be fine here, so pick
your favorite. If I had to make a suggestion, I might go with a chest supported
row of some sort because chest supported rowing doesn’t require any real lower
back stabilization like a bent over barbell row would. And, since you will be
deadlifting the next day, this may be a beneficial choice for some people.
Otherwise, feel free pick any type of horizontal back row you want (chest
supported row, any Hammer Strength machine row if your gym has them, a bent
over barbell or dumbbell row, t-bar rows, whatever). As long as it’s a back row of
some sort, it’s fine. If you think you’d benefit from not using any lower back the
day before doing deadlifts, then stick with something chest supported to give
your lower back a break. If not, pick anything.
• For incline pressing, I recommend incline dumbbell presses. Technically any
type of incline press will do here. Barbell, dumbbell, machine (Hammer Strength

makes an incline chest press that I love). But, my first choice recommendation
would definitely be for the incline dumbbell press.
• For lat pull downs, I recommend using an underhand grip (meaning your palms
will face you). This is because I’m going to recommend an overhand grip (palms
face away from you) during the Upper Body B workout. You’ll see. Also, these
are to be done in front of your head… never behind the neck.
• For laterals raises, you can really do whatever lateral raise you want. With
dumbbells (seated or standing, one arm at a time or both together), with cables,
with a lateral raise machine if your gym has a decent one. Just pick your favorite.
• For the triceps exercise, I recommend press downs (overhand grip or
underhand grip, it really doesn’t matter). I’d actually suggest doing them one arm
at a time if possible. This is only because I tend to prefer an even mix of single
arm/double arm stuff whenever possible. The triceps exercise I recommend for
Upper Body B will use both arms together, so it makes sense to do something
single arm this time.
• For the biceps exercise on this day, I recommend dumbbell preacher curls. You
could just as easily do any other biceps curl (preferably with dumbbells for the
same reasons mentioned above) instead if you really needed to.

Details and clarifications for Lower Body A:

• The Lower Body A workout begins with the Romanian deadlift. I recommend
using a double overhand grip as opposed to a mixed grip (which would be one
hand over, one hand under). I’ll get to form a bit later, but the basic cues you
need to remember are: keep your head and chest up, shoulders pulled back,
upper and lower back tight and solid with a slight arch in the lower back, and then
basically try to make your butt touch the wall behind you as you bend from your
hips. Keep a very slight bend in your knees as you lower the bar, and keep the
bar pretty close to your body so that it almost touches your thighs as it lowers.

• For the leg presses, you can do these the traditional way (both legs at the same
time) or single leg if possible. Also, this is meant to be done in a 45 degree leg
press. If your gym doesn’t have one, then use whatever leg press they do have.

• For the leg curls, some gyms have a few different types of leg curl machines…
seated, standing, and laying. Pick any one you want. However, if possible, I
recommend doing them 1 leg at a time. If not, both legs at the same time will still
be just fine.

• Next up is standing calf raises. If your gym doesn’t have a standing calf raise
machine, feel free to do calf presses in the 45 degree leg press.
• For abs, do a few sets of whatever you want. Just don’t go too crazy… no more
than 10 minutes or so. I’m a big fan of weighted crunches, hanging leg raises,
planks and some type of weighted side bend or twist. Keep it simple.

Details and clarifications for Upper Body B:

• The Upper Body B workout starts with pull-ups. Use an overhand grip. If you are
unable to do pull-ups, you can do lat pull-downs or an assisted pull-up machine
in its place (still using an overhand grip). It’s fine. However, you should make it
your eventual goal to be able to do pull ups and actually work towards eventually
doing them here. These are still to be done in front of your head… never behind
the neck.
Also, if you are someone who can already do 4 sets of 6-8 pull ups, then you
need to add weight. Search around online for what’s called a “pull-up belt”
(sometimes called a “dip belt”) and buy one. It will allow you to add additional
weight to body weight exercises like pull-ups and dips. At the time of writing this,
I can do about 8 reps with an additional 65lbs strapped to me. It’s one of the only
training products I fully recommend, and when your own body weight becomes
too easy for you, it’s a requirement for progressive overload to take place.

• For the overhead shoulder press, I recommended doing seated barbell presses
(in front of you, not behind the neck). You could just as easily do seated
dumbbell presses if you’d prefer to, although my first choice would be barbell
presses.

• Up next are seated cable rows, which would ideally be done with a parallel grip
(palms facing each other). If your gym doesn’t have a handle like that, any other
grip is fine. If your gym doesn’t have a seated cable row altogether for some
reason, feel free to do any other similar horizontal back row in its place. Seated
cable rows are definitely my first choice though.

• Up next are flat bench dumbbell presses. Nothing more to add here really.

• For the biceps exercise, I recommend standing barbell curls. You could
technically do any other type of curl instead if you absolutely needed to change
something, but barbell curls are what I would recommend.

• For the triceps exercise, I recommend skull crushers. If your gym has them, I
recommend doing these with an EZ curl bar. It’s much more comfortable on the

wrists than a straight bar. These can be done on a flat or decline bench. Either is
just fine. And again, if you absolutely needed to change it, any similar triceps
extension exercise would be perfectly suitable in its place.

Details and clarifications for Lower Body B:

• The Lower Body B workout starts with squats. That means barbell back squats,
by the way.

• For the split squats, feel free to use a barbell or dumbbells. If you’ve never done
any kind of split squat or lunge variation before, I’d recommend starting with
dumbbells instead of a barbell. It will be easier (and safer) to learn how to
balance yourself properly.

• For the leg curls, I’d recommend using a different type of leg curl machine than
you used in the Lower Body A workout, assuming your gym actually has more
than 1 type of leg curl machine. If your gym only has one kind, do it one leg at a
time in the A workout, and both legs together in this workout.

• Up next is seated calf raises. Not much more to add here.

• For abs, do a few sets of whatever you want. Just don’t go too crazy… no more
than 10 minutes or so. I’m a big fan of weighted crunches, hanging leg raises,
planks and some type of weighted side bend or twist. Keep it simple.

The Method of Progression:

When I explained progressive overload before, I also explained the most common way
you should progress on most weight training programs.

Everything I explained then applies just the same to The Ultimate Muscle Building
Program, with one tiny change. You may have noticed that I prescribed a range of reps
for each exercise (6-8, 8-10 or 10-12) rather than 1 exact number.

All this means is, when you are capable of doing all of your prescribed number of sets
for somewhere within that prescribed rep range, that’s when you increase the weight by
the smallest possible increment the next time you do that exercise.

If you are unable to reach the set and rep range with a given weight, then your goal is to
simply get additional reps in each of your sets until you reach that prescribed set and
rep goal.

Still confused? Here’s a full example of exactly what I mean…

For the bench press on the Upper Body A workout, I prescribed 3 sets of 6-8 reps. Now,
let’s pretend you currently bench press 100lbs. Your workout may look like this:

In this example, you have successfully reached the prescribed 3 sets of 6-8 reps with
whatever weight you were using (100lbs in this example). Congrats. You were able to
do between 6 and 8 reps in all of the 3 sets. This means that the next time you do this
Upper Body A workout, you should increase the weight you lift on the bench press by
the smallest increment possible (usually 5lbs). This means next time your workout may
look like this:

In this example, you increased your bench press by 5lbs. This is good and means
progressive overload has occurred. However, in this example you failed to get all 3 sets
in the 6-8 rep range. Don’t feel bad, it’s perfectly normal and expected to happen. It just
means that during your next Upper Body A workout, your goal is to increase in reps
instead of weight. So, the next time you bench press it may go like this:

In this example, you were able to successfully add an additional rep to your first and
second set, and 2 reps to your third set. Congrats, progressive overload has occurred
once again. This also means that the all of your sets are now in the 6-8 rep range, and
this means you can go up to 110lbs the next Upper Body A workout. It may go
something like this:

In this example, more progressive overload has occurred as you have gone up 5lbs on
your bench press. However, you’ll notice that the second and third sets are below your
prescribed 6-8 rep range. As you just learned, this is perfectly normal. It just means your
goal next time is to try to get an additional rep or 2.

So, let’s say next time comes around and you get reps of 7, 6, 5. Good job, more
progressive overload has been made.

Then, the next workout comes along and you get 8, 6, 5. Congrats again.

And then the next workout comes along and you get 8, 7, 6 or 8, 7, 7 or 8, 6, 6, or 8, 8,
7 or 8, 8, 8 or anything similar.

Perfect… all 3 sets are now within the prescribed 6-8 rep range. You’d then go to 115lbs
the next time and repeat this whole process all over again.

And, just in case it needs to be said, this is EXACTLY how you should progress with
every exercise and every prescribed set and rep goal. Whether it’s 3 sets of 6-8, 3 sets
of 8-10, 2 sets of 10-12 or whatever else. This process of progression should happen
just like the above example, with the only difference being that you’d be going for a
different set and rep range goal for different exercises.

I will also mention again that you will have workouts where you are unable to progress
on certain exercises, but are able to progress on others. You’ll also have workouts
where you may not be able to progress on anything in any way. In some cases this may
go on for a while with certain exercises.

Don’t worry about it. Don’t get pissed off. Don’t feel bad. Don’t think you had a useless
workout. Don’t think you need to change anything. You don’t. This is normal.

Weight training progression is a slow, gradual process. Like I said earlier, if we could all
add 10lbs to every exercise every workout, we’d all be lifting thousands of pounds by
now. It just doesn’t work like that.

All you need to do is make it your goal to make some form of progression take place on
every exercise as often as you can (while still using perfect form, of course). Whether
it’s as little as 1 extra rep or as much as 5 more pounds, it’s all progression just the
same.

As long as you are doing this and are gradually progressing in some way over time, the
progressive overload principle will be in effect and the results will follow.

Don’t forget your diet.

No matter how perfectly designed your weight training program is and no matter how
much you focus on progressive overload, this still only accounts for just half of the
equation.

The other half is your diet. Whatever your specific weight training goal is, you MUST eat
right to support it. If you don’t, it just won’t work.

The full diet and nutrition details are coming up later, but it’s worth mentioning now just
so you keep it in mind. Your diet is key.

The Ultimate Muscle Building Program FAQ

Still have more questions about this program? That’s cool, because I have a few more
answers to give you. Here we go…

What if it all just seems like it’s too much for me? Like I need to do
a little less or something? What’s the best way to do that?

You have 3 choices here.

1. You can reduce frequency. This would probably be my first choice. If you’re using
the classic 4 day upper/lower split, just switch to the classic 3 day variation. The
slightly lowered frequency/extra day of rest between each workout should greatly
help with any recovery issues you may have.
2. You can reduce volume. Change all of the exercises that call for 3 sets of 8-10 to
2 sets of 10-12 instead. If you still feel like you need to reduce volume more than
that, change the exercises that were already calling for 2 sets of 10-12 to just 1
set of 10-12.
3. You can do some combination of the 2 choices above.

I’m a beginner whose been doing a 3 day full body beginner
program (such as the Basic Beginner Workout recommended
earlier) for the last 6 months. I feel like I’m ready to switch to
something a bit more advanced like The Ultimate Muscle Building
Program. Should I just switch right into it just like that? Or should I
slowly transition into it somehow?

Whenever you are making any changes to your program that involve increasing
frequency and/or volume (as is the case when switching from the beginner program to

this intermediate/advanced program), you definitely want to do it slowly rather than just
jump right in.

I’d recommend going from the 3 day full body split to the classic 3 day upper/lower split
(even if the classic 4 day upper/lower split seemed ideal for you). That should definitely
ease transition for most people. In fact, you may even find that you’ll want to remain on
the 3 day version without ever switching to the 4 day. Everything will still work perfectly
fine, maybe even better for you.

Some people may also benefit from starting off with a reduced amount of volume by
doing a slightly reduced number of sets (meaning 2 sets of 6-8 instead of 3, and 2 sets
of 8-10 instead of 3) and then taking a couple of weeks to add a set in here and there
until you’ve slowly worked up to the prescribed volume and number of sets.

Any (or all) of the above will make the transition from beginner to intermediate go as
smoothly as possible and ensure you progress consistently all the way through.

Exactly how should I warm-up for this program?

As I explained in way more detail earlier, the proper warm-up sequence for a weight
training exercise goes like this in most cases:

The Proper Warm-Up Set Sequence

I then mentioned that this exact warm-up sequence is only needed when doing the first
direct or indirect exercise for a given muscle group (or movement pattern, joint, etc.)
that day. After that, you are already warmed up for various other exercises that target
the same muscle, pattern or joint and therefore require little to no warm-up sets at all.

However, to clear up any possible confusion, here is a full break down of exactly which
exercises in this program should use this warm-up sequence, and which should not.

• In the Upper Body A workout, you’d only need to warm-up like this for bench
press and rows. Incline dumbbell presses (warmed up from benching), lat pull-
downs (warmed up from rowing), lateral raises (warmed up from both bench
pressing and incline pressing), and the biceps and triceps stuff (warmed up from
all of the chest and back work thus far) would not require a warm-up sequence
anywhere near as thorough as this (or really, none at all).

• In the Lower Body A workout, you’d do this warm-up sequence for Romanian
deadlifts and leg presses, and maybe calves too (or more likely just half of this
warm-up sequence).

• In the Upper Body B workout, you’d only use this warm-up sequence for pull-ups
and overhead presses, and maybe dumbbell presses as well (or again just half of
this warm-up sequence). Nothing else.

• In the Lower Body B workout, you’d really only need to do this warm-up
sequence with squats, and maybe just half of this sequence for leg curls and
calves.

• However, for all of the exercises that DON’T need this warm-up sequence, you
can still throw in 1 VERY light set of 5-8 reps just to prepare yourself for the
actual movement and get into a good groove. I personally like doing this for
certain exercises (usually only compound exercises), but don’t seem to need it at
all for others (such as most isolation exercises).
Just a personal preference, really. Nothing more than that, though. And make
sure it’s VERY light and easy if you decide to do it.

Anything else you need to know about warming up was already explained in detail
earlier. Feel free to re-read that section if you need to.

I noticed that there is no direct trap work (like shrugs) included in
this weight training program. Can any be added?

While the traps do get hit indirectly in a variety of exercises that are part of this program
(like rows and deadlifts, for example), direct trap work is one of the VERY few things
that can be added to this program if you really want to add it.

It definitely isn’t necessary, but it can be added if you feel you need some direct trap
work.

As for how much and where to add it, I’d recommend adding 2 or 3 sets of 8-10 reps of
shrugs (barbell or dumbbell, it doesn’t matter which) to your Lower Body A workout. I

know it’s not a lower body exercise, but it fits there just fine. No more than that, though,
and not more often than that. Do them after calves/before abs.

I also noticed that there aren’t a lot of sets and exercises for biceps
and triceps. And then I noticed that there are less exercises than
I’ve always done for certain muscle groups. And I see less sets than
someone else recommended in some other workout routine. And
my friend said I should do more of this. And this article said I
should do more of that. And there isn’t any direct work for forearms
and toes and blah blah blah blah blah blah blah blah blah.

Should I add more?

No! No! No!

And here’s one more bonus “no” for added emphasis… NO!

For the sake of all humanity, don’t add anything more to it. The Ultimate Muscle Building
Program is meant to be done as is. It has been designed to be effective with all of its
specific components (frequency, volume, intensity, rest intervals, exercise selection,
etc.) in place.

The second you start messing around with it and adding stuff or taking stuff out or
changing things in any way, you instantly void that effectiveness.

So, like I said earlier, if you want it to work… don’t screw with it like an idiot.

How often should this program be changed? What kind of changes
should be made?

This question was actually answered in detail earlier in this guide in its own section.

The short version: not too often, and small changes.

For the longer more useful version, just go back to the section on Workout Variety: How
& How Often to Change Your Program.

Before we get to an actual sample program, let’s first go over a few important things you
need to know about beginners and beginner programs.

How to tell if you’re a beginner.

As I mentioned earlier, a beginner is typically anyone who has been weight training for
LESS than 6 months. And obviously, anyone about to start weight training for the very
first time is a beginner as well.

And again, that’s 6 months of consistent training. I don’t care if you’ve been training
inconsistently for the last decade (or just in an incorrect way where your results were
nonexistent). If you haven’t been following some sort of intelligently designed weight
training program for the last 6 months, you are most likely a beginner, at least for a
short amount of time.

This also includes people who DID train consistently at some time in their life, but
stopped for a significant period of time. In most cases, you are considered a beginner all
over again.

Now that we know what qualifies a person as a beginner, it’s time to go over a few facts
of an effective beginner program.

The general guidelines of a beginner program.

One thing you’ll notice about most beginner programs is that they will almost always
have a lot in common. Why? Because there is a very specific list of guidelines beginner
weight training programs typically need to meet.

This includes:

• Higher frequency (usually 3 times per week).
• Full body split.
• Low volume.
• Primarily comprised of basic compound exercises and very little (or nothing) else.

And the reason for these specific guidelines is because all beginner programs typically
have the same equally specific goals in mind.

The general goals of a beginner.

Whether you realize it not, all beginners essentially have the exact same goals.

Sure, someone might be more interested in losing a significant amount of fat, and
someone else might be more interested in gaining a significant amount of muscle.
Someone else might just want to get stronger, and someone else might just want to be
more fit and healthy.

Those goals are all fine and good, and any intelligently designed beginner program
WILL make each of them happen. But, they are NOT the true goals of a beginner.

See, the true goals of a beginner generally involve becoming better at weight training so
you can then become better at reaching your other weight training related goals
(muscle, tone, strength, fat loss, etc.).

What I mean is, all intelligently designed beginner programs are created with these
specific goals in mind:

• Fastest improvement of motor learning, coordination, and proper form.
• Fastest improvement of work capacity, volume tolerance and recovery.
• Fastest improvement in building up a base level of strength, muscle and
endurance.

At the beginner stage, these are the goals that are truly important. In fact, it’s reaching
these goals as a beginner that makes those other goals (increased muscle, strength,
tone, fat loss, improved health/fitness level) begin to happen rapidly pretty much as a
side effect.

The sample program.

With all of that out of the way, here now is a sample beginner’s program that takes all of
above (and everything else you’ve learned in this guide so far) into account so you can
get the best possible results in the shortest amount of time.

The Basic Beginner Program

• Best Suited For: Beginners with virtually any goal of any kind.
Here now is a fully put together sample beginner’s program that I created myself
(although I certainly didn’t invent it) and tend to recommend most often to beginners
who ask me about what program is best for them.

It uses a 3 day full body split (which, as mentioned before, is the best way for most
beginners to train), and the workouts are done in a rotating “ABA BAB” format.

That last part probably makes no sense to you, but it will when you see this split…

The Split

See, even though there are 3 workout days per week, there’s just 2 actual workouts.

The first is the “A” workout and the second is the “B” workout. Then you just switch back
and forth between them each workout. Meaning, you end up doing ABA one week, and
then BAB the next. Makes sense now, right? Good.

As for the actual workouts themselves, they are probably going to seem a little strange
looking to many people. You’ll probably think it’s WAY too little, or WAY too simple and
basic.

Well, if you think any of those things, then it’s pretty obvious that the beginner’s
programs you’ve seen before were likely pretty damn horrible. How do I know?

Because some variation of the workouts you are about to see is what’s ideal and most
often recommended for beginners.

Even if you might not think it is, and even if what you’ve seen before is very different.
Trust me. This is what works best for beginners. All research, real world experience and
expert recommendations support this.

Having said that, here are the workouts…

As you can see, it’s just the basic important compound exercises put together in a way
that ensures perfect balance, sufficient frequency and recovery, and low volume. This is
all PERFECTLY ideal for beginners.

Details and clarifications for Workout A:

• The “A” workout is a quad dominant exercise (squats), a horizontal push (bench
press), and a horizontal pull (rows).
• Squats are definitely recommended, but leg presses could be used in their place
if necessary.
• For the bench press, a flat barbell bench press is recommended, but a flat
dumbbell bench press can work too. Use a spotter whenever possible/necessary.
• For the row, pick any one you want. Bent over barbell or dumbbell rows, seated
cable rows, chest supported machine rows. It’s all fine.

Details and clarifications for Workout B:

• The “B” workout is a hip/ham dominant exercise (deadlifts), a vertical push
(overhead press), and a vertical pull (pull-ups/pull-downs).
• For the deadlift, a conventional deadlift would probably be most often
recommended for beginners, but a Romanian deadlift (or straight legged deadlift)
could be used instead if desired.
• For the overhead press, any type of seated overhead shoulder press is fine
(seated barbell press, seated dumbbell press, whatever).
• Pull-ups are recommended for the vertical pull, but if you can’t do them yet, lat
pull-downs or an assisted pull-up machine would be a suitable replacement.

Focus on proper form first.

It is typically recommended that all beginners spend their first few weeks on a weight
training program focusing primarily on learning proper form. I recommend you do the
same with this program.

Don’t worry about anything else during those first couple of weeks. Just pick a weight
for each exercise that is definitely a little too light and easy for you, and focus on using
perfect form. Getting exercise technique right at this stage is extremely important, so
make sure you do.

During this period of time, an ascending ramp (meaning progressively heavier weights
each set, but still the same 8-10 reps per set) can be used. As I explained earlier, this is
useful for beginners who are learning proper form as well as trying to figure out how
much weight is right for them (not too heavy, not too light) on a given exercise.

Once those few weeks are up and you feel like your form is what it needs to be on every
exercise, it’s then time to focus on consistent progression while keeping that perfect
form intact. Let me explain…

Sets, reps, weight and progression.

For each exercise, you should now use straight sets (meaning the same weight each
set). So, for example, let’s say you’ve been learning proper form on the bench press
those last couple of weeks and found 50lbs to be pretty close to the right weight for you
at this point. You should now be doing 3 sets of bench presses using that same 50lbs
on all 3 of your sets.

Then, when you are capable of doing 3 sets with 50lbs (again, just an example) for the
prescribed 8-10 reps each set with perfect form, you’d then increase the weight by the
smallest possible increment (usually 5lbs) the next time you bench press.

You’d then aim to do 3 sets of 8-10 reps again with this new slightly heavier weight
(55lbs in this example). And when you are capable of doing that, you’d increase the
weight again by about 5lbs (60lbs in this example) the next time you bench press and
then keep repeating this process over and over.

All of the above applies to each exercise just the same. You use the same weight for all
3 sets of each exercise, meet the prescribed set/rep goal with perfect form, and then
increase the weight in the smallest possible increment the next time you do that
exercise.

As a beginner, you should be able to progress like this consistently for quite a while,
partly because you are starting a little lighter to master proper form, and partly because
beginners are just more capable of progressing at a more consistent rate than anyone
else.

So, make sure you do. The more advanced you get, the slower the progression will be.
Take advantage of it while you can.

An important final message about this program.

When looking at this beginner program and the workouts it entails, the thing you need to
remember is that the goal of a beginner is NOT to try to blast every muscle with all kinds
of exercises and do various advanced things with a bunch of isolation movements and a
high amount of volume and other things a beginner has no business doing.

Like I was saying before, the primary goal of a beginner (besides learning perfect form
on all of their exercises) is to take advantage of a borderline super power that all
beginners have for a short period of time that allows them to progress and improve
FASTER at all things weight training related than any intermediate or advanced trainee
ever could.

That’s right beginners, you can build muscle faster, get stronger faster, get “toned”
faster, lose fat faster, and generally get better in every way FASTER than anyone else.

However, the key to using this beginner “super power” of yours is using a program that
follows the guidelines that best allow it to be taken advantage of. That typically means
high frequency, low volume, small and basic exercise selection, nothing fancy.

Hey, what a coincidence… my beginner program fits that description perfectly. And any
other intelligently designed beginner program will too.

So please, beginners, I beg of you. Don’t try to do something more advanced, and don’t
try to add additional advanced stuff to the program laid out above. If you want the best
results possible, do it exactly as is and focus on perfect form and consistent
progression.

Don’t forget your diet.

No matter how perfectly designed your weight training program is and no matter well
you put it all into action, this still only accounts for just half of the equation.

The other half is your diet. Whatever your specific weight training goal is, you MUST eat
right to support it. If you don’t, it just won’t work.

The full diet and nutrition details are coming up later, but it’s worth mentioning now just
so you keep it in mind. Your diet is key.

The Basic Beginner Program Version 2.0

• Best Suited For: Beginners with virtually any goal of any kind who want to
ignore my above recommendations and add additional stuff to
my beginner program without completely screwing it up.
The sample program I just laid out above is my recommended beginner’s program for
most people.

But, you see… I know that no matter how many times I explain that the above program
is perfect and totally ideal for beginners as is, many people are just going to ignore me
and add more to it as they please.

You were already thinking about doing it, weren’t you? Don’t lie. Admit it.

Yeah, I knew it.

Well, if you are one of these people, this second version (v2.0) is me trying to help you
not screw it up too much. It will still use the same 3 day full body split with the same
ABA BAB format. You know, like this:

As you will see, the workouts this time are still nearly identical to the workouts
mentioned before, except now a few very small additions have been made.

Everything else is just like before (see the notes from the previous program if you need
additional details/clarifications), except now we’ve added some direct biceps and triceps
work along with a little bit of calves and abs as well. (For abs, do 1 or 2 sets of whatever
ab exercise you want).

The program is still pretty perfect for beginners, AND you got some extra stuff added to
it.

Are you happy now? I hope so, because the more you try to add on top of this, the more
it starts to become an intermediate program. And the more that happens, the less and
less effective it’s going to be for beginners.

The Generic Adjustable Full Body Beginner Template

• Best Suited For: Beginners with virtually any goal of any kind.
Older people, very overweight people, or out of shape people
who have different training needs than everyone else.
• Also Suited For: Beginners who will only be doing 2 full body workouts per
week. (And yes, it will still work 3 times per week, too).

Even though The Basic Beginner Program is the beginner program I’d definitely
recommend most often to most people, that doesn’t mean it’s absolutely perfect for
everyone.

See, I don’t know who is reading this guide. I don’t know your background or your
current condition. I don’t know your age or weight. I don’t know your specific goals and
situation.

What I’m getting at here is that the problem with writing “sample programs” is that some
older men and women, some very overweight men and women, and/or some very out of
shape men and women sometimes have significantly different training needs than other
people.

This is especially true in the case of beginners. With intermediate or advanced trainees,
everyone is within some sane range and level of fitness and will be capable of doing
similar workouts.

But with beginners, you get ALL kinds of people in ALL kinds of different situations and
conditions who are NOT all capable of the same things.

For example, should an overweight 50 year old woman who sometimes has trouble
getting up a flight of stairs do the exact same beginner workout as a fit and athletic 20
year old guy or girl?

Even if their goals are exactly the same (which, as I mentioned before, is essentially
true with beginners), and even if they could both benefit most from the exact same
workout, they probably aren’t anywhere near capable of the same things at this
beginning point.

And this of course is the problem with creating “sample programs” for beginners. The
guidelines and principles and fundamentals of the program will always be perfect, but
sometimes it’s the minor details (which usually don’t matter) that end up causing
problems based on the specific person using the program.

This of course is something I have no control over.

So, here’s what I’m going to do.

The best possible solution I can think of.

I’m going to lay out the textbook definition of a generic “full body workout” template. It
will contain 1 exercise for each movement pattern and/or muscle group. For each
exercise I will list a suitable (usually machine) exercise that can be done in its place
below it.

I will then give you a range of sets and reps that can be done depending on how much
volume you can handle, and a suggested rest interval will be listed as well.

And then from there… it’s up to you.

Use everything you’ve learned in this guide so far (and everything you will still learn
throughout the rest of this guide) as well as everything you know about YOU and YOUR
situation and YOUR needs to try to design a beginner program that’s tailored to YOU.

Here now is the basic template of a generic full body workout…

Some general suggestions.

• If you’re going to do this full body work out just 2 times per week (using a 2 day
full body split), I’d recommend using the higher range of sets for each exercise.
• If you’re going to do this work out 3 times per week (with a 3 day full body split),
I’d recommend using the lower range of sets and/or not doing all of the exercises
listed each work out.
• If you want to do the same full body work out each time, that’s fine. If not, splitting
the exercises up into an A and B workout and then doing them in the ABA BAB
format is fine too.
• You should aim do each of the first 6 exercises 2-3 times per week. The others
can be done 0-3 times per week.

The rest is up to you.

Some people would say that putting program design in the hands of a beginner is
usually a very bad idea. I agree with this. But, at the same time, I think it’s an even
worse idea to put a beginner program out there and say it’s perfect for ALL beginners to
use.

So, I’ve included this general beginner template because I just didn’t feel comfortable
putting this guide out there for anyone and everyone to use without giving you some
kind of option to personalize it to your needs and preferences.

Yes, for most of the people reading this, I definitely recommend My Basic Beginner
Program that I laid out earlier.

But, for that group of people who need a program that is more geared towards their
specific needs at this beginning stage, do your best to use the template and
suggestions I just gave to put something together that is right for you.

Using all of the information you just learned, you are now extremely capable of putting
together a complete weight training program that will work best for you, your specific
training stage, and your specific goals.

So… have fun and good luck.

Wait, what? Even though you can now do it yourself, you still want me to put everything
together for you and create a few sample programs?

Alright, alright… you got it. Let’s do this.

Below you will find the full details of a beginner program and an
intermediate/advanced program.

Sample Beginner Weight Training Program

Sample Intermediate -  Advanced Weight Training Program

It’s now time for what can best be described as a speed round of stupid.

I’m going to go through a handful of common weight training/fitness thoughts, ideas,
beliefs and concepts that I’ve heard (and still hear), and tell you why they are just stupid
silly myths that should be ignored completely.

Let the fun begin!

Spot Reduction

Yup, I explained it before, but it’s definitely worthy of its own little section. In case you
missed it earlier, spot reduction refers to the idea that you can “reduce” the fat from
one specific “spot” on your body just by doing exercises that target that body part.

You know, like thinking ab exercises burn stomach fat, back exercises burn back fat,
chest exercises burn chest fat, arm exercises burn arm fat, leg exercises burn leg fat,
etc.

Well, that’s all complete bullshit. Spot reduction is not actually possible no matter how
hard you try. You can’t make your body lose fat from one specific area. It can only be
lost from the body as a whole.

The entire concept is a myth.

And yes, actual scientific studies were done to prove this. The first one that comes to
mind tested the body fat percentage of the left and right arm of tennis players. If spot
reduction were possible, then the arm they use to hold/swing the racket would have less
fat on it than the arm they don’t use.

The results? There was no difference whatsoever between either arm.

So, for everyone doing a million sets of crunches and other ab exercises thinking it’s
having any direct effect whatsoever on the fat on your stomach… you are completely
wasting your time. If anything, all you’re doing is overtraining the crap out of your
abdominal muscles. The fat covering them will remain completely unchanged.

The reason for this is because the only thing exercises actually target is muscles, not
the fat that is covering those muscles.

If you want to lose that fat, then you need to put a proper diet in place (and/or cardio
activity) that will allow fat to be lost from the entire body as a whole… which of course is
the ONLY way the human body actually loses fat.

Eventually the fat you lose will start to come off from the specific body part you wanted
to lose it from. Nothing you do can change that in any regard. That’s all predetermined
by your genetics whether you like it or not.

So, spot reduction is a myth. It can’t actually happen. Don’t waste your time trying.

Ab Machines

This one is really just the sister-myth of the previous spot reduction myth. But, I figure
it’s worth mentioning separately anyway.

You know all of those fancy looking ab machines that are typically sold in infomercials
for “3 easy payments of $19.95” and have dumb names like Ab Roller and Ab Rocker
and Ab Lounge and Ab Doer and Ab Something-Equally-Stupid?

You know how all of the ads for those types of machines have people with great bodies
and perfect abs pretending to use it and talk about how amazing it is while before and
after picture flash across the screen and a voiceover guy says something like “This
machine will give you the perfect abs you’ve been dreaming of!”

Yeah, well, that’s all bullshit.

As you just learned, spot reduction is impossible. No exercise will do anything
whatsoever to the fat on the body part they are supposed to target. These stupid ab
machines are no exception. They will do nothing special in any way.

Think of them as really expensive crunches.

Except, crunches (and other “free” ab exercises) require you to actually do the work.
These idiotic ab machines are designed in a way that causes them to do most of the
work for you.

So, if you like exercises that waste your money, don’t do what they claim, don’t even do
what you could do yourself on the floor for free, then these ab machines are perfect.

Otherwise, save your money and your time. They are all complete garbage.

Turning Fat Into Muscle (And Vice Versa)

I’ll keep this one short and sweet.

There is muscle, and there is fat. They are 2 completely separate things, and one
cannot magically turn into the other.

You can build some muscle and lose some fat, or lose some fat and build some muscle,
but there is no “switch” happening there. Two different/separate things have occurred.
One did not turn into the other.

Similarly, muscle doesn’t turn into fat.

People think that’s what happens when they stop working out. It doesn’t. All that
happens is you start to gradually lose muscle while at the same time gradually gain fat.

Again, 2 completely separate processes. One does not become the other.

Got it? Good.

Higher Reps & Lighter Weight = Tone

Oh no, not “tone” again.

The quick answer is no, higher reps and lighter weight does NOT equal tone. It’s a
myth.

If you skipped it (shame on you for skipping sections!!), check out the entire section I
dedicated to the myth of “tone” for a much more detailed answer.

The Real Rate of Muscle Gain & Its Potential Totals

I’m not sure if this one is more of a myth or a flat out lie used to sell junky equipment,
terrible e-books, and useless supplements.

Either way, muscle cannot be gained anywhere close to the rate some people like to
make it seem like it can (or some of us just wish we could).

Like I mentioned before, the average natural male doing everything right can
expect to gain between 0.25 and 0.5 pounds of muscle per week. The average
female can expect about half that (meaning 0.12 – 0.25 pounds of muscle per
week).

And yes, those are pretty much the best case scenarios.

Steroids and various other similar drugs definitely change that of course, so if you ever
come across someone who claims to have consistently gained muscle faster than that,
they are either wrong, lying, or using every drug known to man. Or just trying to sell you
something.

Speaking of which, if you ever see a product of any kind that claims to allow you to gain
muscle faster than that (there’s tons of them), run the other way. It’s complete bullshit
100% of the time.

As for the total amount of muscle you are capable of gaining over your entire lifespan,
this will differ from person to person based on their genetics.

But, in general, the average natural male may be able to gain a total of 40-50lbs of
pure muscle in their life. The average natural female may be able to gain about
half that (so a total of about 20-25 pounds of muscle in their life).

Again, there are some exceptions to this based on individual genetics, and again
steroids and various other drugs will definitely allow a person to greatly exceed these
amounts (which is why every pro bodybuilder does).

But, on average, most research and real world experience supports these numbers as
being pretty accurate.

Females Getting Big and Bulky From Weight Training

Here’s another myth I’ve already covered and destroyed earlier. In fact, I just
accidentally covered and destroyed it again about 5 seconds ago when I explained the
rate of muscle gain for females and the total amount they are capable of gaining in their
entire life.

But anyway, the short answer = no. Women will not get big and bulky from weight
training like many are so scared of getting.

Long answer = check the section I dedicated earlier to this very subject. It will explain
exactly why this is nothing but a stupid myth that is only hurting your results.

Muscle Soreness as an Indicator of a Good Workout

Stop me if you’ve heard this before. On Monday, you do your scheduled workout. On
Tuesday, you wake up and DON’T feel sore in the muscle groups you trained the day
before.

Your first thought: “Damn! My workout must not have been effective!”

Yeah, that’s bullshit.

Muscle soreness is not, I repeat, is NOT an indicator of a good workout. It doesn’t mean
you had an effective workout or a productive workout or a results-causing workout in
any way.

Therefore, NOT being sore the day(s) after doesn’t mean your workout was bad, or
ineffective, or unproductive, or useless.

As far as workout effectiveness goes, muscle soreness means nothing.

So then, what’s the deal? How come you only get sore some times and not others? How
come you used to get sore every time, but now you hardly ever do? Well, it’s all pretty
simple. Muscle soreness usually occurs when you make your muscles do something
that they just aren’t used to doing.

For example, when you first started working out, that was very likely when you
experienced the most soreness. Forget the next day… you were probably sore for the
entire week.

But then, your body gradually gets more accustomed to what you’re doing and you
gradually experience less and less muscle soreness until it reaches the point where you
are barely sore or even not sore at all anymore the day(s) after a workout.

Of course, this only explains the “why was I sore then, but not now” question. What
about the “why was I sore after this workout, but not my last 10 workouts” question?

Well, like I mentioned before, muscle soreness in the day or days following a workout is
mostly caused by your muscles having to do something they haven’t recently been
doing (if ever at all).

So, if you changed exercises, or changed rest intervals, or changed the number of sets
or reps you do, or in some way changed something about your workout, there is a very
good chance you’ll be sore the next day.

Was it because this workout or these changes were better or more effective in some
way? Not at all. It was only because you changed something, and in doing so you

caused your body to do something it wasn’t used to doing. This is what causes muscle
soreness.

In time, even these new changes will eventually cause less and less soreness or even
none whatsoever. Did they stop working? Are they no longer effective? Of course not…
it’s just that your body has become more and more used to them.

Another thing to keep in mind is that some people just happen to get sore after certain
workouts and/or exercises (no matter how long they’ve done them) and never get sore
after others.

Take me for example. Dumbbell flyes always makes my chest sore the next day.
Romanian deadlifts always make my hamstrings sore the next day. Skull crushers
always make my triceps sore the next day. Split squats always make my quads sore the
next day.

But my chest is rarely ever sore after doing any kind of incline press, hamstrings are
rarely ever sore from leg curls, triceps are never sore from cable press downs, and my
quads are rarely ever sore from leg presses.

Muscle soreness or not, my results are the only thing that matters. As long as
progressive overload is taking place and my body is doing what I want it to do, that’s all
I care about. Not how sore I get.

So, no… muscle soreness is in no way an indicator of a good or bad workout. It’s a
myth.

If anything, it may just indicate you did something different in some way.

Use a scale, a mirror, pictures, tape measure and a workout log to accurately track your
progress and judge whether or not what you’re doing is actually working.

Because honestly, progress is the only true indicator of a “good workout.”

I can’t believe I’m actually dedicating an entire section of this guide to this topic.

But, I know if I don’t, most of the women who read this guide will ignore the majority of it
because… they are afraid of getting too big and bulky and muscular like a guy.

And it’s this fear that prevents the majority of the female population from getting
anything close to positive results from weight training.

It’s this fear that has most women wasting their time every single workout doing nothing
productive in any way, shape or form.

It’s this fear that prevents most women from lifting anything heavier than a 3 pound pink
dumbbell.

It’s this fear that keeps most women away from free weights and compound exercises.

It’s this fear that forces most women to do endless sets of higher reps over and over
again.

It’s this fear that ensures most women will never create progressive overload.

I can go on and on and on here.

That’s because it’s this fear that most women have about getting too big, bulky,
muscular and manly looking that is literally stopping them from actually getting the body
they truly want.

And honestly ladies… this fear couldn’t possibly be more idiotic.

Let me explain…

Testosterone

You’ve heard of testosterone, right? It’s typically known as the “male hormone” even
though both men and women produce it. Men just happen to produce SO MUCH MORE
of it than women do that we just decided to refer to it as the male hormone.

Well, did you know that testosterone plays the largest role in predicting how much
muscle a person can build and how quickly they can build it?

It’s true. And this of course brings us right to the big secret.

Why women WON’T/CAN’T get “big and bulky.”

How shall I put this? Ok, I got it…

Women do not have nearly enough testosterone to EVER get anywhere near as
big and bulky as they are so scared of getting anywhere near as quickly as they
are so scared of it happening.

Seriously.

If I could scream that directly into the face of every girl reading this, I would.

Because no matter how hard a woman purposely tries to get that big, bulky, overly
muscular and manly looking body that most women are scared to death of getting…
they never EVER will.

Even if they made it their one goal in life and did nothing but work to make it happen. It
would still never happen anywhere close to the degree that women are so scared it
might.

Well… unless of course they use steroids.

How some women DO get big and bulky.

You know the women who actually are big and bulky? The female bodybuilders, certain
female wrestlers/athletes, or just plain old female freaks? You know, the ones that every
female is so afraid to look like and are probably responsible for putting this fear into their
heads in the first place?

Well, they all used steroids and various other drugs that screw with their hormone
levels and allow them to get bigger, bulkier and manlier than any normal female WILL
EVER COME CLOSE TO GETTING.

Hell, it allows them to get bigger and bulkier than the majority of men can ever get.

And this brings me to another important point.

Most men can’t get as big and bulky as women are afraid of getting.

I kid you not. Most of the men in the world have TONS more testosterone than most
women (like 20 times more), and that means we can build MUCH more muscle than you
ever will MUCH faster than you ever will. And, even we can’t get as big and muscular as
most women are afraid of getting.

There are guys in gyms all around the world doing everything they can possibly do to
get as big as they can as fast as they can, and not one of them is doing it anywhere
near the degree that most women hilariously think they will do it at.

Seriously. Building muscle is a painfully slow, extremely gradual process for men. And
you women will never even come close to reaching these amazing “painfully slow”
levels that us guys can.

Yet, women insanely think they will not only reach those levels, but greatly exceed
them.

It’s just a super idiotic/hilarious thought. Which brings up yet another important point.

The rate of muscle gain for men and women.

I’m going to mention this again later, but it makes sense to mention it now as well.

Let’s pretend that we live in some magical fantasy world where women are actually
capable of getting the type of muscular manly body they are afraid of getting. It will
never happen, but let’s just pretend that it can.

Most women think it will happen overnight. Like one day you’ll lift something heavier
than a 3 pound dumbbell or do less than 15 reps and the next day you will have gained
50lbs of muscle.

Here’s the thing about that. Even with steroids, it’s not possible.

For the average natural male doing everything right under the best possible
circumstances, the average rate of muscle gain will be between 0.25-0.5lbs of muscle
per week.

And for females? Half that.

Read that again, ladies. I just told you that AT BEST, a MAN with a billion times more
testosterone than you (exaggerated for effect) can only gain half of a pound of muscle
per week at most. And most men won’t even be able to reach that amount, and
definitely not every week for a significant period of time. Hell, most men past the
beginners stage should be happy with 10-15lbs of muscle gained PER YEAR!

And like I said, for women… it’s half that. That means, AT BEST, the average woman
purposely trying to get big and bulky and huge will only be able to gain 1 pound of
muscle PER MONTH! And that’s assuming you’re doing everything as perfectly as
possible and trying to build muscle as quickly as you can.

For the love of God, go back and read that part again too.

Have I done enough to eliminate this fear for you now? I sure hope so because…

You are preventing the results you want.

Here’s a question. What type of body do you want?

Go ahead ladies, think about it.

Got it? Ok, now let me guess.

You want to look toned and defined (I knew I was going to mention those words again).
You want to be fit and tight and firm and lean and athletic looking, while at the same
time always appearing completely feminine and hot/sexy/awesome in general.

Well, guess what? To get that body, you are going to need to build some muscle.

And guess what else? You know all of those things you are avoiding because you think
they will make you big and bulky and manly?

Well, it’s those very things that are required in order for any amount of muscle to be
built.

You see, we all build muscle the same way. We all require the same muscle building
fundamentals to be in place. We all need a similar amount of volume, frequency and
intensity, we all need to force progressive overload and lift heavy weights that are truly
challenging for us, and we all need to ensure certain dietary requirements are in place
(more on that later).

Whether you are male or female, whether you are looking to build 5lbs of muscle of
50lbs of muscle. It doesn’t matter. The things that need to be done for muscle to be built
will always need to be done in order for you to build any amount of muscle

And, because most women lift “girly” weights for high reps, and avoid doing big
compound exercises, and avoid using lower reps, and avoid using free weights, and
never attempt to make progressive overload happen or lift anything heavier today than
they lifted 100 workouts ago… most women will never build any muscle.

Do you know what this all means? It means you are preventing yourself from getting the
type of body you want because of a fear of getting a body that you can’t actually get
(without a ton of steroid use, at least).

How’s that for irony?

Your fear of getting “big and bulky” is what’s stopping you from getting toned and fit and
lean and firm and athletic and sexy and blah blah blah.

The solution.

So ladies, please… stop worrying about getting too big and too muscular, and start
doing the things that need to be done in order to build some muscle and get the body
you want.

You don’t have to lift hundreds of pounds on every exercise like a guy might, but you do
have to lift weights that are challenging for YOU and continue to push yourself to
progress and gradually lift heavier and heavier weights over time. This is progressive
overload, and it’s a requirement for muscle to be built.

You will likely also have to use free weights and compound exercises and lower reps
and many of the other things you’ve avoided doing.

Like I said, these are the things that need to be done in order for muscle to get built.
You either do them and build muscle, or you don’t. Simple as that.

And sure, some of us may only want to build 5lbs of muscle and some of us may want
to build 50lbs.

But, there is still no difference whatsoever in terms of the approach. The same things
still have to be done. The only difference is, when someone only looking to build a
smaller amount of muscle reaches that goal, they stop right there and just maintain from
that point on. The person looking to get “bigger and bulkier” would just keep on going.

So ladies, I beg of you… throw away the 3lb pink dumbbells and start challenging
yourself and doing all of the things that I’ve explained throughout this guide are optimal
for muscle to be built.

You won’t get huge and manly. You won’t get big and bulky. And the muscle you do
gain sure as hell won’t be gained quickly or suddenly to the point where you wake up
one day and all of a sudden appear to be any bigger/bulkier than you wanted to be.

Women are just not built for it genetically. Hell, that kind of thing couldn’t even happen
to men using steroids (let alone women who aren’t).

Instead ladies, all that will happen is that your body will slowly begin to look more and
more like what you’ve always wanted it to look like.

I guarantee it.

We’re now at a section in this guide that I feel like I’ve already mentioned about 100
times. The reason why is because the misinformation about “tone” and “definition” is
spread across many different areas of weight training. And, every time I reached one of
those areas thus far, I just had to bring it up.

So really, at this point, there’s not much left to say about it. But, don’t worry. I’ll find
something.

[4 seconds later]

Ok, I got it.

NOTHING TONES A MUSCLE! NOTHING DEFINES A MUSCLE! NOTHING MAKES
A MUSCLE RIPPED OR CUT OR SLIM OR LEAN OR SCULPTED OR ANY
EQUALLY HILARIOUS ADJECTIVES THE ESSENTIALLY MEAN THE SAME THING!

Ah, that felt good.

For all of that to make sense, you need a definition of what those words truly mean.
Since they all tend to be used interchangeably and really mean the exact same thing,
I’m just going to use “tone” to refer to this entire group of words. So…

What is “tone?”

Tone: To have some amount of muscle on your body AND then have a low enough
body fat percentage so that this muscle can actually be seen. The more muscle you
have and the less fat you have covering it, the more “toned” and “defined” and “ripped”
and “cut” you will appear to be. The more fat covering your muscle, the less visible it will
be and the less “toned” you will appear.

Things that will NOT make you “toned.”

• Higher reps WILL NOT make you toned.
• Lighter weight WILL NOT make you toned.
• Machines WILL NOT make you toned.
• Certain exercises WILL NOT make you toned.
• Magical machines/products/supplements that claim to make you toned (usually
for “3 easy payments of $19.95”) WILL DEFINITELY NOT make you toned.

Why? Because none of these silly things (myths) directly target the fat covering the
muscle you are working.

Why? Because NOTHING directly targets the fat covering the muscle you are working.

Why? Because the idea that you can burn fat from one specific area of your body by
doing exercises that target that area is known as spot reduction… and SPOT
REDUCTION IS A BIG STUPID IMPOSSIBLE MYTH THAT CAN NOT ACTUALLY
HAPPEN NO MATTER WHAT YOU DO.

Why? Because the human body is only capable of losing fat from the entire body as a
whole. Exactly where on your body you lose fat from first, second, third, etc. is
predetermined by your generics whether you like it or not. No exercise, type of exercise,
form of exercise, amount of reps, sets, or anything else can change that and allow you
to burn fat from the exact spot you want to burn it from. It sucks, but it’s true.

Got all that? Good! Now let’s get to the really important stuff…

How to actually get “toned.”

So now you’re probably wondering if “tone” (or any of the other 80 words that mean
“tone”) is even possible.

Good news… it is! And all it takes is just 2 simple things:

1. Build some amount of muscle.
2. Lose enough fat so that the muscle you have (or will build) can actually be seen
rather than covered by a layer (or many layers) of fat.

Taaadaaa!

Use all of the info you just learned throughout this guide to put together a proper weight
training program that will allow you to build muscle (or, better yet, use one of my fully
recommended sample programs).

Then, using your diet, cardio activity, or a combination of both… lose some fat from your
body as a whole. It will eventually come off from the exact spots you want it to and
therefore allow you to appear “toned” in those spots. (The full details of the diet and
cardio stuff are coming up later on).

And that’s it.

The fact is, if you don’t appear as “toned” as you want to appear, then you either need
to build some more muscle, lose some more fat, or do a combination of both.

Why most people never get “toned.”

The problem is, most people believe the stupid myths mentioned earlier, and instead of
doing what they need to be doing (building muscle, losing fat), they’re wasting time
doing a bunch of useless crap that isn’t actually helping them get toned (or doing much
of anything else, really).

Not only is “light weight for high reps” and other such nonsense NOT directly targeting
the fat covering your muscles, it’s also NOT providing the type of training stimulus
needed to actually build muscle in the first place.

So, neither of the 2 things you truly need to be doing to get toned (building muscle,
losing fat) are actually happening in this scenario.

And, while many guys might find themselves in this scenario, the majority of women
who weight train are nearly always in this scenario. It’s due to a combination of A) “tone”
usually being the goal of most females, and B) the fear of getting too “big and bulky” like
a guy (which is another stupid myth I’ll be destroying in a few minutes) scaring them
away from doing the stuff they should be doing.

So, all of these people (men and women) are just wasting time and accomplishing
NONE of the things that need to be accomplished in order for a person to get toned.

Please, don’t be one of these people.

So, if you truly want to get toned, don’t be like these people. If you already are, then just
stop now and fix it. How? For the last time…

Muscle + less fat = tone.

So… use a proper weight training program comprised of the right types of exercises, the
right amount of frequency (and split), the right amount of intensity (weight being lifted
and number of reps being done per set), the right amount of volume (amount of sets
and reps and exercises), and then focus on making progressive overload happen as
often as possible and make sure you eat to support muscle growth (more on that later).

This will supply the “muscle” portion of what it takes to be toned, and I just spent the last
100+ pages explaining every single detail of it (and included sample programs later that
put it all together for you).

Then, for the “less fat” portion of appearing toned… set up your diet in a way that will
cause fat loss to occur. The full details of that are coming up later as well.

That’s it. Can I PLEASE stop talking about tone now? Pretty please?