Stage #6 – Build Muscle
The diet and fitness industry has not done a very good job of helping us to achieve the results we desire for our bodies. We all know we should work out, however, many of us can overdo it at first. Knowing how to work out in order to get the maximum benefits is important to meeting your fitness goals.
Many people choose cardio to begin with because it gets the heart pumping which we are told helps us burn more fat. However, much of the advice we receive doesn’t work for many people. Using exercise effectively can work to make people stronger and healthier. By focusing on your overall health and by living the way nature intended us to, you can live your best life.
Everyone, creak and blemish is a warning sign from the body of n underlining health problem. What we call natural aging is not natural at all but a warning from the body that something is not right.
If you have crows feet, which are those lines on the sides of your eyes which is a warning sign from the body that you adrenals are burnout and when we go for a run this activity overtaxes the adrenals and stresses your system boosting a chemical called cortisol.
Cortisol is a stress hormone and is healthy when your body warns you of danger but because of your lifestyle, having burned out adrenal glands, prolonged stress could actually cause you to hang on to more fat because cortisol creates belly fat and prolonged levels of cortisol leads is dangerous that many scientist call it as the death hormone because prolonged periods of cortisol leads to many life threading illnesses such as diabetes.
So it is important to understand the state of your health to optimize your body to lose weight.
A study published in the journal Mayo Clinic shows that Moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 diabetes by 32 percent,
https://www.healthline.com/health-news/weight-training-can-help-people-with-type-2-diabetes
So muscle reduces your chances of diabetes, a Harvard study reveals that people who lifted weights for 20 min or more daily had less belly fat that did the same amount or more of cardio.
So those who run for 20 minutes vs. those who lifted weights for 20 minutes, those who lifted weights had less belly fat because of lowered cortisol levels.
At Alphlifesyleacademy.com you will find a picture of Nikki Blackletter who in both pictures is the same weight however, she looks much better after putting on muscle she dropped her BMI and firmed up.
An article from Webmd shows that muscle increases your metabolism. increase your muscle mass, will boost your resting metabolism — and that makes your body burn more calories, when sleeping, watching tv relaxing, and even while at work at your computer.
When we build muscle we help our bodies to become more efficient by burning more calories throughout the day. https://www.webmd.com/fitness-exercise/features/get-more-burn-from-your-workout#1
We have always known how to workout. Who of us don’t know how to do push ups, sit ups, The internet and tons of fitness YouTubers like Hedi Sommers, Laura who is known as Fitness Muffin on Youtube, Katie Corio, etc…
However, when you workout the same muscle groups over and over again your body stop growing muscles. Beachbody programs, on the other hand, are designed to fight this problem with “muscle confusion” which uses targeted training phases so your body keeps adapting and growing. You’ll never “plateau”—which means your body will never get used to the routines, making improvements slow down or even stop.
Even some NFL football players have given up the weight room for Beachbody elite programs like P90X http://www.cbssports.com/nfl/news/look-eddie-lacy-impresses-packers-teammates-with-new-p90x-body/
You don’t need the gym to build muscle in fact, because some people push themselves this causes injuries but by use your own body weight this is a healthier way to build muscle.
The problem with the diet and fitness industry is that they require you to make too big of commitment to your fitness for you to see lasting results. By following their advice you may see results, but the results are short lived because before long you slip into your same old bad habits.
We suggest that you make small changes over time, that will get you the results you desire. Building muscle is no different.
Instead of joining the gym you can build muscle from home because if you are to agressive with your fitness plan many of you will quit.
So you want to start out small and building upon that. How many push ups do you think you can do per set without over doing it.
If you can only 5 push ups per set, then only do 5. Don’t let me or someone else tell you how many push ups you should be doing but pay attention to your body.
If you feel you could start out doing 10 sets of 5 push ups per set for a total of 50 much ups. The amount you do is unimportant, what is important is your consistency.
Do a set of 5 push ups, of 10 sets for one week. Then after that week, add another push up, for 6 push ups, for a total of 60 push up.
Just by adding one extra push up, you increase your push ups to 60 push ups. And every week you ad another push up.
If there are days you only do 8 set of 6 push ups, don’t worry about it because again consistency is the key.
When I started on this journey I did not do my push up all at one time. But rather I spread my exercise program throughout the day.
I set alarms in my phone as a reminder and every couple hours a alarm would go off to remind me its time to do another set.
You can also put note around your work space or at home to remind you to do another set. I do this only for my push ups but all the exercise in my program and I keep track of my results.
We have included a worksheet you can print up to keep track of your results.
1) Intermittent fasting
2) Skip breakfast – Do not eat before 11AM
3) Walking
4) You are now getting the proper nutrition you need.
5) Reflexology
If you invest your time building muscle instead of cardio you will burn more fat than those who are exhausting themselves out by doing intensive cardio workouts.
Greg Gallagher suggests that you should do nothing but muscle building exercises and the only cardio you should do is walking because again, intensive cardio creates cortisol which creates belly fat.
The average gym membership will run you about $55 per month, however, Dr. Ken, a………… says: forget the gym because lifting weight can bring your body out of alinement causing problems such as……
When you join our health and fitness challenge which includes Shakeolgy giving your body the proper nutrition it needs thus killing your junk food cravings but also comes with your choices of fitness DVD’s like P90X and Insanity and if you want something easier you can pick beginner programs like Turbo Jam.
You may also opt for Beachbody on Demand which is a membership website that contains $4,000 worth of their fitness programs.
Markus Rothkranz book “Health yourself 101” which says: One of the reason we crave foods that are bad for you is because these junk foods feed the parasites in your body and once you start changing your eating habits you start killing them which they then release a chemical into your body in which you crave these bad foods, however, if you can withstand these craving long enough these little critters will die and so will your craving for junk food.
In one of our previous steps you saw if you eat meat, have pets, etc..you have parasites. So if you’d like a chance to win an extra $25,000 you can get our program the 3-day Refresh to kill all those critters.
Now as an incentive to bribe more of you into taking control of your health we are giving $500 daily and up to $100,000 for our GRAND PRIZE winners.
So again, when you Join our health and fitness challenge you will get your choice of Beachbody fitness DVD’s and programs as well and the workbooks and everything you need, or if you want you can get access to our online fitness gym which will give you access to $4,000 worth of Beachbody fitness program delivered to you digitally online.
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Now it’s time to decide which program is for you! If you want muscle you might decide to pick P90X, if you looking for something simple perhaps the 21-day fix, or if you want to get a nice butt you might try our Brazilian butt lift.
Check out our comparison chart to see which program is right for you!
If you’re still unsure which program is right for you when you join our health and fitness challenge you get access to $4,000 worth of Beachbody fitness programs like…and be eligible for your chance to win our $500 daily prize and up to $100,000 for our grand prize.
Get started with Shakeology and join our fitness challenge!
The next 90 days will come around pretty fast ! You can either look like the before picture for the next 40 years or you can look like the after picture, it’s your choice. Get started with our Health and Fitness challenge by getting started with Shakeology today.
