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4 Steps to SUPERCHARGE Your Motivation and Build Muscle Fast

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Since 90% of building muscle, gaining weight and ultimately transforming your body is mental, if you can't motivate yourself to push through the pain and fatigue of your workouts, consuming all of your muscle building meals, and all the obstacles that will come in your way then you might as well through in the towel now.

Occasionally I run surveys on my blog and one of the main things that are holding guys back is lack of motivation. And since motivation is so important.

I wanted to give you 4 steps to motivating yourself to huge muscle gains...

Step 1 – Find Out What You Respond to (What Lights a Fire Under You)

Every one is different. What I may respond to might be completely different from what you respond to as far as motivation goes.

For example: I respond to negative thoughts. For instance, when I'm weight lifting, and I'm trying to push myself to the Max, negative thoughts from high school usually pop into my head.

Thoughts of seeing people laughing and making fun of me, the embarrassment I’ve been put through (because I was skinny) and all the hurtful experiences I’ve gone through for obvious reasons light a HUGE fire under me.

It honestly gives me motivation to keep pushing even though my muscles are on fire, I'm tired, fatigued and feel like quitting, like people laughing at me in high school. And that’s what you need to find.

So the first thing you need to do is to find out what lights a fire under you, what do you respond to?

It can be anything from negative thoughts (i.e. - bad experiences, people you don't like) all away to positive thoughts, like girls you like or find attractive, how you felt when you achieve something BIG, someone you admire, family etc.

Step 2- Write Down 5 thoughts / Experiences / Things That Make You Want to Keep Going

Once you know what you respond to. Now it's time to list them. They did time now to write down at least five things that light a fire under you.

Keep in mind it to be a mixture of positive thoughts, negative thoughts, people in your life, people you admire, people you don't like, personal experiences, etc. for example your list could include things like:

  • the time, you won first place in a race
  • a cute girl in her class
  • your mom, your dad
  • a bully that you don't like
  • the time you fell playing football and everybody laughed

Step 3 -FEEL IT!

Now that you have these images in your head, it's time to channel them into motivation.

Just imagine how these thoughts come to life if you QUIT

For Example: If your thoughts were of people who made fun of you…

How much more would they make fun of you if they saw you quit or give up ?

…or, if one of your thoughts was of a girl you like or find attractive…
How would she look at you if you quit... if you reached your goal ?

…or, if one of your thoughts was of someone you care about or look up to…
How disappointed the people who look up to you would feel if you quit?

… or, if one of your thoughts was of someone who actually looks up to you…
How let down would they feel if you gave up?

Step 4 - Rewind and Press Play

Now it's time to Play these thoughts in your head over and over again:

  • while you're working out
  • when it's time to eat a meal and you don't feel like it
  • when you don't feel like pushing yourself in the gym
  • when you progress to a new weight and you're not sure if you can do it
  • pretty much any time you face a new obstacle
  • and especially during times when you feel like quitting or slacking off

Remember building muscle and gaining weight is 90% mental, if your head isn't in the game then your results will suffer, everything will feel worse than what it really is, and every obstacle will fill so hard to climb.

So use these tips build your motivation and become an unstoppable force.

Train hard,

Rich

5 Muscle Building Tips to Gain More Muscle in August 2011

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So August is FINALLY here (Only 4 more months and we're in 2012)... Crazy right!!!. Which means summer is more than half way gone. If you've been busting your butt this summer and haven't gotten the results you wanted so far... IT'S NOT TOO LATE.

You can still build muscle and get noticeable results before the summer's out. But there are 5 KEY things you absolutely NEED to do to make sure you gain more muscle in August.

Muscle Building Tip #1

==> KILL Your "Muscle Eating" *SKINNY GUY* Habits

If you want to build more muscle than you have in the last 7 months of this year the first thing you need to do is to start KILLING what I like to call your "skinny guy" habits. These are the "little" things that you're CONSTANTLY doing or "NOT" doing that are *eating away* at your results and are keeping you skinny.

If you're still trying to build the physique you want but for some reason you can't get over the "invisible" hump, then I can almost guarantee you're the victim of one or more of the following *skinny guy* habits:

  • Skimping out on your meals
  • Letting yourself go hungry before you eat
  • Thinking of eating as a DREADED "chore"
  • Not pushing yourself in the gym
  • Making excuses (Most popular excuse: "No matter how much I eat I still can't gain a pound")
  • Not having a plan (Winging it) - this includes your diet plan and your workout plan
  • Listening to "all the wrong" people about building muscle

I want you to read that list and then imagine someone who has the body that you're constantly busting your butt to have, do you think they have these habits.... NO, they don't!!!

There's no way around, there's no way to get the body you want "the body that turns heads, demands respect and get all the attention" and still keep these habits.

It's like hot and cold, left and right, its one or the other, so if you want to build more muscle this August you have to find ways to systematically SQUASH these habits, because they're what's holding you back.

This is EXACTLY why I created the Free 30 Day Build Muscle Challenge Training Guide. It's filled with TONS and I mean TONS of tips, tricks and secrets that you can use TODAY to start Killing these habits and start getting the results you deserve

Muscle Building Tip #2

==> Build your *Muscle Building* Habits

Take BEASTS like "The Rock", John Cena, Ronnie Coleman, Sylvester Stallone (Rocky) Brock Lesnar (UFC Fighter), Ray Lewis (NFL line backer), Lebron James or even the BEASTS at your local gym, they live by a different set of rules.

In fact there are habits that EVERY BEAST in the gym follow and if you want to take your body to the next level these are the habits that you need to follow as well.

Here are the *Muscle Building* Habits you need to build ASAP:

  • Never letting your stomach go hungry
  • Buying food in bulk
  • Cooking and Preparing your meals in advance
  • Eating on a schedule
  • Always thinking about your next meal
  • Not waiting til you're hungry to eat
  • Getting in, Working Out and Getting Out ASAP
  • Training like it's your LAST workout EVER
  • Listening to experts who've gone through what you're going through

The awesome thing is that when you start build your *Muscle Building* habits you automatically start to *DESTROY* your skinny guy habits.

For example if you build the *Muscle Building* habit of: "Eating on a schedule" you'll start to destroy the *skinny guy* habit of: "Letting yourself go hungry before you eat"

The truth is, the more *Muscle Building* habits you add in your day to day routine the faster, easier and almost automatic your muscle gains will come.

This is something that shouldn't be taken lightly because building your Muscle Building Habits  can be the difference between seeing the results you want, and struggling and giving up.

The 30 Day Build Muscle Challenge contains 4 Weekly Challenges that will not only let you quickly and easily build these key Muscle Building Habits that will help you build more muscle than you ever thought of... but it'll also help you FINALLY get rid of those *PESKY* "muscle eating" skinny guy habits that you fall victim to EVERY SINGLE DAY

Muscle Building Tip #3

==>Follow a "PROVEN* Plan

Do you know what a goal without a plan is?

"A wish"

So do you have a "realistic" piece by piece, step by step plan you intend to follow to ensure you reach your "muscle building" goals?

If not, all you're doing is "wishing" you build that body you've always wanted.

So if you want to build more muscle this August you HAVE to follow a proven muscle building plan, instead of "winging it" which I'm sure you're doing to some degree up until this point.

The best part about it is that when you follow a proven muscle building plan, there's no guess work. Alot of guess end up second guessing and even "triple guessing" what they're doing and wind up doing nothing because of it.

With a PROVEN Muscle Building Plan You'll know exactly:

  • What foods to eat
  • When to eat your meals for maximum muscle gain
  • When to eat your BIGGEST meal of the day
  • What exercises to do
  • How many reps you should be doing
  • How long it should take you complete each workout
  • What supplements you SHOULD be taking
  • How to use supplements for MAXIMUM results
  • ... and so on.

Inside your Free 30 Day Build Muscle Challenge I also GIVE YOU a proven 30 Day Fast Results Muscle Building Workout Plan, but I also GIVE YOU a proven 30 Day "10 lbs in 1 Month" Diet Plan, and I also give you a "Fool Proof Quick Start Guide" so there's no guesswork.

Just follow the proven plan step by step and get results, no guess work needed.

Muscle Building Tip #4

==> MAKE IT FUN

Building muscle, gaining weight and changing your physique requires you to push and demand more out of yourself in order to be successful.

This goes far beyond just working out, you have to push yourself when it comes to following your diet plan, eating when you're supposed to eat, train when you're supposed to train, putting yourself on a "schedule" so you know what you're supposed to be doing and when you're supposed to be doing it and the list goes on.

And the truth you have to MAKE IT FUN. When you make it fun you actually begin "looking forward" to doing the things you need to do in order to build muscle, rather than having the "I can't wait to get this over with mentality"

For example: Imagine your favorite TV show, or hobby. Let's just say you enjoyed watching football. Now let's take something that you may not enjoy so much like cleaning your room. Let's be honest, sometimes your room has gotten a little bit messier than you'd like because just the thought of doing it made you "cringe".

Well thats how some guys look at doing certain things that will help them build muscle like eating their meals every 2-3 hours for example.

But what if you made that boring thing you "cringed" at doing like cleaning your room as fun as watching a football game, or playing video games, or whatever you like doing. Wouldn't you actually look forward to cleaning your room more often and as a result your room would be less messy all year round.

Well the same goes for building muscle, you have to find a way to make EVERYTHING you do FUN, that way you actually stick with it and actually do it consistently... because the more consistent you are at doing the "right things" the faster and more JAW DROPPING your results will be.

That's why I've created 4 really Cool and Fun Weekly Challenges in your 30 Day Build Muscle Challenge Training Guide.

Not only will these challenges help you KILL your *muscle eating* "SKINNY GUY" Habits while at the same time reinforcing your "Muscle Building" Habits but they also make doing all these things FUN or at the bare minimum MORE ENJOYABLE to do day in and day out.

So you can see your hard work turn into STAGGERING results faster.

Muscle Building Tip #5

==> Set a "Solid" Deadline

The last muscle building tip I have for you is to set a deadline but not just any deadline... a "SOLID" deadline.

Trust me just saying "I want to build muscle" isn't enough. You have to set a deadline, and not just any 'ol deadline a specific deadline like: I want to gain 14 lbs in the next 8 weeks.

Once you do that guess what you can do?

Each week you can see how much closer you are to your goal. Setting a deadline and sticking to it shouldn't be taken lightly. A FIRE gets lit in each and every one of us when we see all of our hardwork inching us closer and closer to our goal.

So if you want to build more muscle in August make sure you set a SOLID deadline

That's why I created your FREE 30 Day Build Challenge Training Guide. It's designed to give you EVERYTHING you need to "Gain 10lb in 1 Month".

How's that for a "SOLID" deadline?

Your 30 Day Build Muscle Challenge Training guide gives you EVERYTING you need to build more muscle this August.

So if you don't have a "solid" deadline for yourself or you're not sure if you'd like to take the 30 Day Build Muscle Challenge just ask yourself:

How would 10 extra lbs by August 31st sound?

If it sounds like something you'd like to try to get the fast results you've been looking for then click here to download your 30 Day Build Muscle Challenge right now.

I hope you enjoyed these 5 Muscle Building Tips to Gain More Muscle in August 2011. If you can follow these tips throughout this next month, I have no doubt you'll start to see some impressive muscle gains.

Train hard,

Rich

P.S. - Let me know what think of these Muscle Building Tips by leaving me a comment below.

6 “Ninja” Tips to Gain Weight Fast Even If You’re a Skinny Guy

Filed Under: Muscle Building Tips 1 Comment

 

For naturally skinny guys like myself, building muscle and gaining weight can be an uphill battle. Certain body types were not designed to gain weight very easily (hardgainers, naturally skinny guys and those with fast metabolisms)

If you’re having a hard time trying to gain weight and build muscle, IT SUCKS, I know cause I’ve been there.

And since I don’t want anyone to go through what I went through to start seeing results here are 6 tips to gain weight that will help you change your physique and see results fast... even if you’re the skinniest guy in the gym.

Tip #1 - Eat High Protein Snacks Between Meals

Based on the countless emails and questions I get, if you’re not seeing results then odds are you’re not eating enough.

Here’s how to tell if you’re eating enough:

  • If you’re a skinny guy or a hardgainer and you aren’t constantly nibbling on food and eating every few hours, then you’re NOT eating enough.
  • If at any point during the day you feel hungry or your stomach feels empty then you’re NOT eating enough.
  • If you’re trying to gain weight and build muscle and you’re “comfortably” consuming your meals for the day, in other words, it’s not a “challenge” for you to complete all of your meals for the day then you are NOT eating enough.

So the first thing you need to do is increase your caloric intake. Since it takes about 3500 EXTRA to gain 1lb of body mass I usually recommend guys start off by adding an extra 500 calories to they’re daily calorie intake.

The easiest way to do this is to eat high protein snacks between your meals

Here are a few quick High Protein snacks you can consume between meals each day:

  • Protein bar
  • Cottage Cheese
  • Low Sodium Beef Jerky
  • Nuts
  • Tuna Fish Sandwich

Tip #2 - Consume Your BIGGEST Meal Within 90 Minutes After Your Workout

This tip will really help you stack on ALOT of muscle. After you workout, a window opens up where your body is PRIME to accept MASSIVE amounts of nutrients and dedicate it to muscle repair and muscle GROWTH.

Think about it, you’ve just unleashed HELL on your muscles, they’re depleted and hungry, plus your BIG DADDY muscle building hormone “Testosterone” is surging through your veins.

If you can feed your hungry and depleted muscles the MASSIVE amounts of nutrients it needs during this window you’ll not only start the recovery process almost IMMEDIATELY but your muscles will reward you by growing bigger and stronger FASTER.

Tip #3 - Limit Your Cardio

Building muscle is all about being in a SURPLUS of calories at the end of the day. So the more cardio you do, the more precious calories you’ll burn / waste.

If you must do cardio because you’re on a team or you play a sport or for whatever reason just keep in mind that you’ll have to consume EVEN MORE calories to make up for all the calories you burned.

Tip #4 - Train Heavy (no less than 6 reps - no more than 12 reps)

You can’t expect to gain weight and build muscle lifting baby weight, it doesn’t work that way. Your muscles need a certain level of stimulation in order to grow bigger.

The ideal rep range for muscle hypertrophy (muscle growth) is 6 - 12 reps.

Here’s an example of what this would look like:

Bench Press

Set 1 - 12 reps
Set 2 - 10 reps
Set 3 - 8 reps
Set 4 - 6 reps

(choosing a weight that allows you to do less than 6 is TOO HEAVY and choosing a weight that allows you to do more than 12 is TOO LIGHT)

Tip #5 - 60 - 90 Second Rest Periods

The key to an “EFFECTIVE” muscle building workout is SHORT but INTENSE. If you stay too long in the gym pumping iron, you’ll be doing more harm than good when it comes to your muscle gains.

So a killer way to keep your workout short but at the same time INTENSE is to shorten your rest periods to 60 - 90 seconds. Which means you should have just enough time to adjust the weights before you’re ready to jump back in and do another set.

In other words, no lolligagging, no joking around with your friends and no taking 5 minute rests between sets, it should be ALL BUSINESS when you start your workout so you can finish as soon as possible.

Tip #6 - Be Consistent

If you really want to gain weight and build muscle you have to be consistent. You have to eat when you’re supposed, train when you’re supposed and rest when you’re supposed to.

Think of your body like “onion”.

Every time you go to the gym, murder your muscles, eat massive amounts of calories (at the right times) and allow your muscles to recover and grow bigger, you’re adding a new “layer” of muscle to your body.

The more you repeat this process, the more layers you’ll build, the bigger you’ll become and the faster your body will go through this process. But if you skip meals, and skip your workouts the less “layers” you’ll build and less gains you’ll see.

Unfortunately I can’t teach you everything when it comes to building muscle in this article but if you follow these 6 Killer tips to Gain Weight you WILL see results.

If you want a Proven Muscle Building Workout Plan and Muscle Building Meal Plan that can help you Gain 10 lbs in 1 Month then claim your copy of the 30 Day Build Muscle Challenge Training Guide.

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