Transform Your Body From Mush To Muscle In 49 Days

Transform Your Body From MushTransform Your Body From Mush

to Muscle In 49 Daysto Muscle In 49 DaysTransform your body from mushy with rolls of fat, to muscle with six-pack abs

JAMIE CAWLEYDirectorAlotta.Info

www.Alotta.Info

TRANSFORM YOUR BODY FROM MUSH TO MUSCLE IN 49 DAYS

Transform Your Body From Mush to Muscle In 49

Days

Transform your body from mushy with rolls of fat, to muscle with six-pack abs

Introduction

Inside this report, you will learn:

1. Building Muscle, What Is It Worth To You? It seems like steroids are

everywhere you turn your head these days. On the news, in most sporting circles,

in high schools, on the street, in foreign drug rings, and on and on. It’s amazing

what people think they know and really don’t know about building muscle. While

most people are probably getting sick of it, I for one and glad that this is

happening. I as a bodybuilder think that it is about time that this became “dinner

table” talk because people’s perceptions really need to be changed in order for

this sport that I love to be a legitimate endeavor. B y all means get into sports and

get strong but do it for the right reasons and in the right ways or you are going to

end up exactly where you don’t want to be—an object of scorn and ridicule and

lying on your back in a hospital bed.

2. Can You Build Muscle And Lose Body Fat At The Same Time? One question

I am continually asked is, "Is it possible to lose body fat and gain muscle at the

same time?" My answer is an emphatic YES! Here is how I suggest you

manipulate your carbohydrate consumption: For a couple of days, eat only

vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta

for a couple of days. Rotate in this manner and see how quickly you start melting

the fat. Because carbohydrates give you energy, this may become difficult at

times. Nevertheless, it is a very effective strategy.

3. Workout Without a Gym . We know that using free weights and machines is

the fastest and most efficient way there is to improve your metabolism and

strength, but for many reasons these may not be convenient or readily accessible

to you. We know that using free weights and machines are the fastest and most

efficient way there is to gain lean muscle and strength, but by performing the

exercises in this article you’ll find that they will provide you with the same

benefits as going to a gymnasium but without the ongoing costs and time

constraints.

2


4. Build Muscle and Lose Fat Easier by Manipulating Your Training

Variables. Everyone will inadvertently hit a frustrating plateau in their training at

one time or another. You're cruising along for a while, gaining strength, losing fat,

looking better, and then all of the sudden it hits. Suddenly, you find yourself even

weaker than before on your lifts, or you find that you've gained back a couple of

pounds. It happens to everyone. Most of the time, these plateaus occur because

people rarely change their training variables over time. Many people stick to the

same types of exercises for the same basic sets and reps and rest periods with the

same boring cardio routine. There are many more ways to continue to change

your training variables. I hope this article gave you some ideas on methods for

you to take your body to the next level. Keep in mind that no matter what style of

training you are using at any given time, progression on subsequent workouts

should be your goal. Work hard and train smart and watch your body change!

5. Build Muscles and Smash Plateau For Beginners. Five times a week, two

hours each visit. You've been more faithful to your gym schedule than you've ever

been to any girlfriend you've had. And for a while it paid off: those muscles

started rippling and the girls started paying attention. The human body is

fantastic at adaptation. So whatever routine you are on, your body will get used

to it. So do change your routine every 6-8 weeks. For example, instead of working

out your chest muscles at the start of your workout, work your back muscles

instead. You can reverse your whole routine or change the variations of your

exercises or add new ones and take away some old ones. By changing your

routines, you not only shock your muscles to new growth, it will also prevent

boredom by doing the same thing all the time.

Building Muscle, What Is It Worth To You?

It seems like steroids are everywhere you turn your head these days. On the news, in

most sporting circles, in high schools, on the street, in foreign drug rings, and on and

on. It’s amazing what people think they know and really don’t know about building

muscle. While most people are probably getting sick of it, I for one and glad that this is

happening. I as a bodybuilder think that it is about time that this became “dinner table”

talk because people’s perceptions really need to be changed in order for this sport that

I love to be a legitimate endeavor.

Building muscle is a very complicated and often abused activity. I believe there are

good and bad reasons for doing it. Human strength and the muscular body are

amazing and beautiful things, in my opinion, but only if it takes hard work to do it and

3


only if it is done in a healthy way. Pushing the limits of human performance in athletics

is awesome and a great motivator for people to stay healthy and fit, but the problem is

that these have stopped being the prime movers in the “business” of sports. The whole

problem is that is has become a business and whenever money becomes the

motivation the dark side starts creeping in.

It is amazing what people will do for power whether it is prestige, or wealth, or

popularity, or visibility, or whatever. All that happens is that people get hurt and the

sport is denigrated and ends up losing the respect and all of the above things that

people are craving when they become involved in it. I mean come on can it be that fun

to be better than everyone else, when it means that you have to resort to cheating to

do it? Aren’t the best things in life those things that don’t come easy? And since when

did the risk of death become worth it to so many people in exchange for a few fleeting

moments of “respect” that you’re give? Well I want to be the first to tell you that all

people who spend a lot of time building muscle are vain.

Why do I spend lots of time building muscle? Well for one thing it is a healthy thing to

do when done correctly. It protects you from all sorts of injuries and pains. It keeps you

fit as muscle is one of the best metabolizers in your body. It makes your bones strong, it

protects your joints, it gives you good balance and control of your body, it allows you

to do activities that you enjoy for longer. It also has positive effects on you mental

health. It gives you a sense of accomplishment, it elevates your mood, makes you more

confident, gives you the same kind of high that a runner gets by releasing natural

endorphins, etc.

So by all means get into sports and get strong but do it for the right reasons and in the

right ways or you are going to end up exactly where you don’t want to be - an object of

scorn and ridicule and lying on your back in a hospital bed.

Can You Build Muscle And Lose Body Fat At The

Same Time?

One question I am continually asked is, "Is it possible to lose body fat and gain muscle

at the same time?" My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym.

Heavy training is of utmost importance. Even when you are on a calorie-deprived diet

to lose body fat, you must be mentally tough and continue to train heavily to

preserve-and even build-muscle mass. And, as I've discussed several times already,

back up heavy training by eating high-quality protein on a consistent basis.

4


To lose body fat and still gain muscle, you must really watch your diet closely. Keep

your daily caloric intake below your maintenance level. When you reduce your calories,

be sure to keep your diet high in quality protein. Most of your calories should come

from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of

days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes,

and pasta for a couple of days. Rotate in this manner and see how quickly you start

melting the fat. Because carbohydrates give you energy, this may become difficult at

times. Nevertheless, it is a very effective strategy.

Workout Without a Gym

We know that using free weights and machines is the fastest and most efficient way

there is to improve your metabolism and strength, but for many reasons these may not

be convenient or readily accessible to you.

You may also have no access to a commercial gym, home gym or are on business trip,

but there can be a solution, a strength-training workout without the need of expensive

machines.

As with any exercise, whether you are using your own body weight, machines or free

weights, if the resistance doesn't increase, your muscles won't be worked to their

maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the

same way as performing exercises at a gymnasium, but without the time constraints

and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard,

ceiling rafters in a garage or in a doorway and all you have to do is use your

imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out — at home, a hotel, or a

park — always warm up properly before beginning your session, and cool down and

stretch when you are finished.

LEG EXERCISES

Squats

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They build muscle in the thighs, shape the buttocks and improve endurance. Position

your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight

and your head up. If you want you can use something that will give you some support,

i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a

second and then stand up, but don’t bounce at the bottom of the movement, use a

nice fluid motion. Always exhale your breath as you stand up.

Lunges

Stand straight in correct posture; now stand with one leg forward and one leg back.

Keeping your abdominal muscles tight and chest up, lower your upper body down,

bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further

forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop

where your feel comfortable (try not to let your back come forward) then push directly

back up. Do all your reps on one leg then switch legs and do all your reps on the other

leg.

BACK EXERCISES

Chin-ups

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid

and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the

moulding of your door frame, position your hands with an under hand grip and hang

down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don’t

swing or use momentum to get your body to the top, just use the target muscles.

Doorway chinning bars remove from the doorway when you are not using them and

can be put up and taken down in seconds.

Bent Over Row

Take up a position with your right hand and right knee braced on a sturdy bed or some

other flat surface that will provide a good support. Now pick up a dumbbell or

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something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of

your chest, keeping your back straight, then lower the weight back down to arms

length, no lower, on extremes, safe form only please. Concentrate on your back

muscles. Reverse the whole procedure and do the exercise now with your right arm.

CHEST EXERCISES

Push-Up

The push up is used for building chest, shoulders and arms. Lie face down on the floor

with your hands about shoulder width apart and keeping your palms turned slightly

inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable,

elevated surface such as a bench, chair or a stair. Straightening your body, position

your hands on the floor at shoulder width, lower your body until your chest touches the

floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips

This exercise can be done between two sturdy chairs or other surfaces that provide

stability. The dip is another great upper body exercise. It’s a compound movement as

well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the

movement, start at the top (arms fully extended) and lower yourself until your upper

arms are parallel to the seat of the chairs, hold and then push up to the top of the

movement until your arms are fully extended again. Keep looking straight ahead and

don’t bounce at the bottom of the movement.

ADDING WEIGHT

Although the simple weight of your own body is enough resistance to provide an

effective workout we need progressive overload (added resistance) to become

stronger.

So all we need to do is add some weight wherever we can find some. Because there are

no metal plates and fancy machines to use it doesn’t matter because the body doesn’t

care where it is as long as it's receiving resistance of some kind.

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You can use heavy books clasped in your hands. You can buy some cheap weighted

dumbbells or ankle weights. A weighted vest will also allow you to add resistance for

both chin-ups and push-ups. Try to buy one that will let you remove and add weight as

you see fit. Also a backpack filled with books can be perfect for most of the exercises

and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get

stronger fill them with more water. This is perfect because depending on the exercise,

all you need to do is to increase or decrease the amount of water in the buckets for the

required amount of resistance.

We know that using free weights and machines are the fastest and most efficient way

there is to gain lean muscle and strength, but by performing the exercises in this article

you’ll find that they will provide you with the same benefits as going to a gymnasium

but without the ongoing costs and time constraints.

Build Muscle and Lose Fat Easier by Manipulating Your

Training Variables

Everyone will inadvertently hit a frustrating plateau in their training at one time or

another. You're cruising along for a while, gaining strength, losing fat, looking better,

and then all of the sudden it hits. Suddenly, you find yourself even weaker than before

on your lifts, or you find that you've gained back a couple of pounds. It happens to

everyone. Most of the time, these plateaus occur because people rarely change their

training variables over time. Many people stick to the same types of exercises for the

same basic sets and reps and rest periods with the same boring cardio routine.

There are many ways that you can strategically modify your training variables to assure

that you maximize your fat loss and/or muscle building response to exercise. Most

people only think about changing their sets and reps performed, if they even think

about changing their routine at all. However, other variables that can dramatically

affect your results are changing the order of exercises (sequence), exercise grouping

(super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint,

free-weight or machine based), the number of exercises per workout, the amount of

resistance, the time under tension, the base of stability (standing, seated, on stability

ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods

between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined,

8


bent over, upright, etc), training duration per workout, and training frequency per

week. Sounds like a lot of different training aspects to consider in order to obtain the

best results from your workouts, doesn't it? Well, that's where a knowledgeable

personal trainer can make sense of all of this for you to make sure that your training

doesn't get stale. Below are a few examples to get your mind working to come up with

more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of

10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a

few examples of different methods to spice up your routine.

Try 10 sets of 3, with only 20 seconds rest between sets.

Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3

minute treadmill sprint between each weight lifting set.

Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest

between sets.

Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

Try a workout based on only one full body exercise, such as barbell clean &

presses or dumbbell squat & presses, and do nothing but that exercise for an

intense 20 minutes. With this example, you could try sets of 5 reps at a

moderately heavy weight every 2 minutes until you reach 20 minutes.

Try a workout based on all bodyweight exercises such as pushups, pull-ups,

chin-ups, dips, bodyweight squats, lunges, step-ups, etc.

Try a circuit of 12 different exercises covering the entire body without any rest

between exercises.

Try that same 12 exercise circuit on your subsequent workout, but do the entire

circuit in the reverse order.

Try your usual exercises at a faster repetition speed on one workout and then at a

super-slow speed on your next workout.

Try completing five 30 minute workouts one week, followed by three 1-hr

workouts the next week.

Try doing drop sets of all of your exercises, where you drop the weight between

each set and keep doing repetitions without any rest until complete muscular

fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this

article gave you some ideas on methods for you to take your body to the next level.

Keep in mind that no matter what style of training you are using at any given time,

progression on subsequent workouts should be your goal. Work hard and train smart

and watch your body change!

9


Build Muscles and Smash Plateau For Beginners

Five times a week, two hours each visit. You've been more faithful to your gym

schedule than you've ever been to any girlfriend you've had. And for a while it paid off:

those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn't growing

like what it used to do. Your muscles stop responding to your heavy workout no matter

how intensely you've been training. So you said to yourself, now I will train harder. So

now you put in three hours a session and but even as you upped your gym dosage,

horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact,

most people don't even know that they have hit the dreaded plateau and thought that

their muscles can only grow so much due to inherent genetic factors. Not to worry

though, if you read the following fitness tips, and follow these tips to the latter, I can

assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Take a break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take

a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its

time to let your body recover from the punishments you are dishing out to your

muscles. Some bodybuilders may find this difficult to do because working out is

addictive. You produce endorphin when you workout and endorphin is also known as

happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and

when they are back in the gym, they shock their well rested but complacent muscles

back into massive muscle gain.

Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or

twice a week. Your training schedule shouldn't repeat muscle groups in the same week.

10


Every time you train, you do your muscles damage. Muscles need time to repair and it

does so in the after your training when you are resting. This means that if you lift

weights on consecutive days, there isn't sufficient time for the body to recover. Try to

have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym

time longer than an hour. This is because your cortisol, a muscle eating hormone level

will be elevated and thus will be counter productive to your efforts. It eats your

muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not

grow in the gym; they grow when you sleep. When you sleep, you are secreting growth

hormones for many bodily functions and one of those functions is to build muscles.

That is why they called it beauty sleep!

Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also

inviting injury. Don't laugh. But when you exercise you must think and focus, instead of

mindlessly repeating the motions, do take note of how you perform each exercise and

rep. Do so with deliberation and at the beginning and end of every lift, pause and

squeeze the muscles you are exercising. Mind and muscle must connect! Never use

momentum of the swing to lift the weights and let gravity pull the weight down. That is

why you must lift slowly and lower slowly feeling the tension in your muscles and

resisting the load all the time.

In order for muscles to want to grow, you have to stress them to the maximum, and

then further. Do enough repetitions until you feel you cannot go any further using

good form. You must then either increase the weight or the number of repetitions at

the next session. This is called progressive overload, and progressive overload is what

forces your muscles to grow. As a general guide, if you can lift more than 12 reps the

weight is probably too light and it is too heavy if your muscles fail you in less than 5

reps. You may wish to consult your physical fitness trainer on the correct form and

technique for each exercise.

Are you using free weights?

Most machines do not involve as much of the synergistic muscles (supporting muscles)

as free weights do. And, therefore, do not build as much muscle mass. Synergistic

muscles are the smaller muscles that aid the main muscles in balance and strength in

each lift. Machines has its uses, but for beginners and for smashing plateaus, use free

11


weights.

Workout with compound exercises

Compound exercises are exercises that involve 2 or more joint movements and thereby

employing bigger muscles and more synergistic muscles . Bench presses, dead lifts,

squats, and barbell curls amongst others are fantastic compound exercises . For

example, when you squat , all the muscles in your lower body get a workout and that

alone is about 60 percent of your overall musculature . Squat also works your back and

abs too. Using more muscles at one go means that you get a better overall workout. To

add icing to the cake, because of the massive utilization of your muscles , you will pant,

huff and sweat more. That means your routine also has a cardio effect and you will burn

calories even hours after you stepped out of the gym.

Are you working out your legs?

Your body is programmed to grow proportionately with only slight variations. If you do

not train your legs, your upper body mass will stop growing before it becomes large.

Surely, you've heard of chicken legs! Just because leg training can be brutal, it doesn't

give you reason to hide your legs in your pants. To get that super hero X-frame, pepper

your routine with squats . A word of caution though: compound exercises such as dead

lifts, squats, and bench presses must be done in excellent form and a spotter is highly

recommended. This is where your physical fitness trainer will come in handy as your

spotter. If not, injuries are bound to happen and that may put you permanently out of

the gym.

What are you eating?

Muscle building requires protein - the more, the better. Meat, especially red meats and

fish, are the best source. It is in your food that your body will draw nutrients from, for

strength and necessary fats for joint and organ protection.

To have massive muscle gain and help in muscle preservation , you need about 2-3

grams of good protein per kilogram of your body weight . If you want to get serious

about muscles , you may need to supplement them with protein shakes . Eating a meal

and having a protein shake immediately after your workout also maximizes the

window for rapid absorption of nutrients. This is important as you need to feed the

muscles now that you have damaged them. You should also 6 small meals a day so

your muscles are constantly fed throughout the day. This will help rev up your

metabolism to burn fat too. This will tremendously help you in your build muscle lose

weight program. Remember to take your protein shake half an hour before you

12


workout too.

How about Carbs?

Glycogen is the main energy source for any muscle-building exercise. The body stores

whatever carbohydrates you eat as glycogen and muscles use it to give you energy

during your workout. After an intense workout, do consume carbohydrates

immediately to replace the used glycogen. You can even indulge in high glycemic

carbs such as ice creams and white bread as these will turn into insulin and shuttles

nutrients such as protein to your muscle cells quickly.

Fats?

Yes, your body does need fats . But try to avoid saturated fats such as animal fats or

worse, trans fats which are artificial fats found in pastries, confectionaries and

preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils,

flax seed oil.

Water

Water is essential. It is the most underrated macronutrient. You need at least eight

glasses of water every day but when you exercise , you lose even more water because

of the sweating. So drink before, during and after your workout. Weigh yourself before

and after the workout, and compensate for the loss by drinking at least 16 ounces of

fluid for every pound or half a kg lost.

Creatine

While meats are the best source for creatine, which is a nutrient that helps speed up

muscle gain and power you up during workouts, those who do not get enough from

their regular diet must be supplemented. Creatine puts volume into your muscle cells

and gives you that muscle pump thus your muscles feels tighter, look bigger and

overall illusion of superb muscularity . It also helps to prevent muscle breakdown.

Glutamine

When supplemented, it may help bodybuilders reduce the amount of muscle wasting

away or used up as energy. It also helps in muscle recovery.

Do you change your routine?

13


The human body is fantastic at adaptation. So whatever routine you are on, your body

will get used to it. So do change your routine every 6-8 weeks. For example, instead of

working out your chest muscles at the start of your workout, work your back muscles

instead. You can reverse your whole routine or change the variations of your exercises

or add new ones and take away some old ones. By changing your routines, you not

only shock your muscles to new growth, it will also prevent boredom by doing the

same thing all the time.

Wrapping up...

In this report, we've shown you:

Building Muscle, What Is It Worth To You?

Can You Build Muscle And Lose Body Fat At The Same Time?

Workout Without a Gym

Build Muscle and Lose Fat Easier by Manipulating Your Training Variables

Build Muscles And Smash Plateau For Beginners

However, this is just the beginning. If you'd like to know more about building

muscle and ways to lose weight then you may find the following article useful:

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