THE BODY-KIT THE BODY-KIT MANUAL™MANUAL™• • Psychology Psychology • • Training Training • • Diet Diet • • Lifestyle Lifestyle • • Supplements Supplements 4 weeks super muscle gain & fat loss course 4 weeks super muscle gain & fat loss course

Updated 2010 Edition

This is the new & updated 2010 edition of the best selling Body Kit Manual, rated one of Amazon’s top 10 muscle & fat loss books.

The BODY-KIT MANUAL™ is not a substitute for medical advice or opinion. No advice or suggestion in this book is intended to replace sound medical advice from your general practitioner. Supplements referred to in this book are not intended to correct, diagnose, restore or modify any physical conditions in human beings. If you have a medical condition or suspect one, please see your doctor.

Author: Parham Donyai LL.B(Hons), Dip. LP, MCSR, ITEC

Published by: © Shiraz Press

No part of this publication is to be copied or reproduced in any way without the publisher’s prior written consent. This e-book is protected by international copyright laws and infringements will be prosecuted.

Web sites: Europe’s most popular body building & sports supplements web site, incorporating the LA Magazine: www.lamuscle.com

For more information please visit www.bodykitsystem.com

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1.MENTAL • The commitment • Keeping a secret • Sacrifices • Going mental

2. Physical • Gym or home • Gym • How to choose a gym • Home • The routine • Equipment needed • What is your max? • The importance of proper form • Your max and good form – What is the relationship? • The need for forced reps • What’s the routine trying to achieve THE TRAINING • Monday: Chest, triceps, shoulders • Tuesday: Cardio & abs • Wednesday: Back & Biceps • Thursday: Cardio & abs • Friday: Legs • Saturday: Rest • Sunday: Cardio & rest

3. WHAT ELSE HELPS • Sleep • Relaxation • Posing • Posture • Tanning • Hair removal • Cold showers • Oils

4. WHAT NOT TO DO • Exercises to avoid • Foods to avoid • Alcohol • Cigarettes • Cannabis • Stress • Physical stress • Mental stress • Illness • Towels in the gym • Masturbation • Steroids

Index

5. DIET & NUTRITION • Metabolism • Fast metabolism • Slow metabolism • Genetically gifted • Vegetarians v meat eaters • Water • Protein v carbs v fats – What are the ratios? • Carbs • Protein • A little secret story • Fats • Timing of food • Foods for muscle gain & fat loss • Waking up • Breakfast • Mid morning • Evening • Night time

6. LIFESTYLE • So what’s a lifestyle change> • Using the stairs • Leaving the car • Posture • Shopping • Foods to shop for • Eating out • On holiday

7. FOOD MANIPULATION • Sugar • Tap water

8. GENERAL SUPPLEMENTS • Zinc • Echinacea • St Johns Wort • Vitamin C • Vitamin B-Complex • Saw Palmetto

9. ADVANCED SUPPLEMENTS • Protein • Creatine • Glutamine • Testosterone boosters • Anti-Estrogens • Fat-burners • Anti-cortisols • Weight gainers • Energy boost • Pump • Maintain and build • Multivitamins & minerals

10. ADVANCED SUPPLEMENT STACKS • Fast size • Super fast size • Fast strength • Fast body-shape change • More muscle & less fat at the same time • Fast fat loss • Super fast fat loss • How long can you take supplement? • Do you lose the gains after

11. THE EXERCISES • Bench Press • Dumbbell Flyes • Dumbbell Press • Dips • Overhead Barbell Press • Lat Pulldowns • Shrugs • Chins • Deadlift • Barbell Rows • Overheard Dumbbell Press • Squat • Hamstrings • Calf Raises • Crunches • Leg Raises • Deadlift • Broomstick Swings • Knee Extensions • Leg Press • Seated Dumbbell Curl

12. HOW TO POSE • Front double bi • Front lat • Back double bi • Side triceps • Abs & Thighs • Side Chest • Most Muscular • Back Lat Spread

13. STRETCHING • Chest • Traps • Delts • Biceps • Delt • Back • Glutes • Hamstrings

14. STAYING INJURY-FREE • Clothing • Warming up • Avoid injuries • Pain is a signal to stop • What if you get injured? • What about long-term injuries?

15. GLOSSARY Supplements

“If you don’t have it in your head, you don’t have it. If you don’t have it on paper, you won’t ever have it.” Why do you want a better body?

This is elementary and also very important. If you don’t know why you want something, you are not able to utilise everything at your disposal to get it. You want money? Why? To feel secure? To buy a car? A car? A boat? You want to attract the opposite (or same) sex? To get married? To cheat? The decision to build a better body will need to be for “you”. For example, you shouldn’t decide to have a body because you want to attract a specific person. This is not acceptable as this whole system will rest on one person out of your control and thus be too unpredictable. THE BODY-KIT MANUAL is about changing your whole body-shape in 4 weeks. However and more importantly, it is about changing your body for the rest of your life. The reasoning behind your new image should be to do with “you” and something within “your” control. For example: • YOUR better health • YOUR self confidence • YOUR beach physique • YOUR more muscular body • YOUR progress to your next level in body building And not something temporary: • To attract Miss/Mr A • To look good for special occasion X • To impress friend Y You need to have things clear in your head. The important thing is that you are aware of your own reason and once you have decided it, you never question it for a set period of time; ideally for the rest of your life!

section 1

mental

So sit down for a minute or so and think really hard about why you want a better body. Do you want to feel more confident because you are fed up of being afraid? Do you want to have a nice body for the beach, so you don’t have to keep holding your stomach in and wear shirts in 40 degree heat? Do you want to have a healthier heart? You need to find the most important reason and justify it to yourself that this is really what you want at any cost. Nothing less will do. Ok, so you have made the decision. No apology is going to be made for the emphasis on this point. If you are not aware of your goals and the reasons behind them at this stage, then you will not succeed; period. Put this book down and go and have some cheesecake! You must in no way question this decision over the next -2 months. This decision is now part of you; like the colour of your eyes or a mole on a part of your body. You cannot change the decision and therefore it is something that has become part of you. The choice is yours. It is recommended that you see this as a life-time change and never ever question it again. The reasons for this will become clear to you as you red more in later pages. Well done, you are on your way!

The commitment The more you want something, the more committed you will be in getting it. Think of a time in your life when you achieved something positive or worthwhile. This could be anything, such as getting good grades, getting a promotion or a date and so on. Did you get there without commitment? Chances are that you didn’t. It is a fact of life that the more you commit yourself to something, the more achievable it will become. In terms of your physique, the classic case is the last minute scramble to get a decent beach body in 10 days before your holiday! It is how committed you are in this time that will determine the outcome. This is a small-scale (10 day) example of the commitment you need to give, to get the most decent physique you can in the shortest possible time. Make no mistake, if you want a very decent and noticeably different physique in 4 weeks, you need to be committed, COMMITTED BIG TIME. This means if your training session is for Friday evening and your friends want to go out, you say no. If your partner wants to go shopping when you are off to the gym, you tell them no and if you have to buy protein with your lager money, then so be it. There are many other things which make up part of this “commitment”, but the most important one is the mental one. From now on, you are totally and completely committed to your unquestionable goal of getting a decent physique. If your friends cannot understand this, then they are either not good friends, jealous or ignorant. If your partner can’t understand this then they need to. They surely do their own thing at times during their life, so you can do this for yourself. Remember you need 100% commitment and you will be absolutely amazed by the progress you are going to make in the next 4 weeks. The BODY-KIT MANUAL is going to change the way you think about your body and the way you look.

Can you keep a secret? You need to be a diplomat. Think logically about your decision and the effect it will have on those around you. If you have a partner and you think they will absolutely love the idea of you having a new physique, then tell them and they will surely encourage you. However (and this is important) if your partner, mother, father, whoever is not going to like the idea or be supportive then keep your mouth shut! You don’t have to tell everyone everything. Keep this as a secret. If you think you cannot convince them to see things your way and you really want this body, then you may need to keep quiet about what you are doing. It is always amazing to see other people’s reasons for halting the progress of would be Adonises and Venuses! Spouses get jealous because they think their partner is going to run off with another person. Mother worry because they think their children are taking steroids. Friends get jealous because they can’t stand the idea of you having a better body than them. Just because they don’t want the same thing, doesn’t mean that you have to tell them about your plans and indirectly negate much of your momentum. So do yourself a favour and if you think your new commitment is going to lose its zest by telling certain people, don’t talk.

Sacrifices In order to get your new physique, you need to make certain decisions quickly and decisively. Sacrifices will be part of the process and once again, you must not question them. If you start questioning the sacrifices you have to make, then you will start questioning the reasons behind these sacrifices and the whole system may collapse. Let’s be honest here, you are not going to go to a farm, grabbing the first sheep you see and cutting its throat as an offering to the gods! This is not the kind of sacrifice that’s being asked! So the 3 keys to your success thus far are: • The decision • The commitment • The sacrifice The sacrifices will vary with each individual and will depend greatly on each person’s social standing, lifestyle and degree of commitment. So one person may forgo a blind-date for their gym session. The other person may forgo buying their four cans of lager on a Saturday night and spend the money on protein powder or gym membership instead. Someone else might lose out on chatting with their friends in the gym at the expense of concentrating on what they are doing. It is very important for you to realise that you have to make sacrifices and when these sacrifices come along you need to recognise them, make an instant decision and not look back. This is serious business and you have no time for regrets. You are trying to get this amazing body in such a short time and you cannot afford to be indecisive or soft. You will learn more about specific sacrifices such as in your diet a little bit later on.

Go mental You may very well get asked if you have gone mental! You see, whenever people can’t understand something they need to label it so they can make sense of it. So if you have been indecisive, sedentary, lacking will-power or just going about life like an amoeba and suddenly you possess a purpose, people will label you. The spark for your new fire will have to come from your mind. If your spark is strong enough in the first place, you may not need to reignite your fire. If not, you may need to get a little bit more spark going every once in a while.

Your mental power is your spark. So go mental. Don’t worry about what people think or say. Act as if your very life depends on this new body of yours and nothing will come in the way of you and your amazing new body. You can be assured that as time goes by and those around you get used to seeing the new you, they will accept you and admire you. Besides, just think how good you will look and feel when you have achieved the physique of your dreams. Speak to anyone with an average body that built it into a decent one. They will tell you they will never want to go back to the way they were before. A new physique can mean: • Feeling healthier and more alive • More self esteem for you at work or play • More stamina and endurance • Better performance sexually through feeling better and performing better • Admiration from men and women alike The above are just some of the every day situations. Whether you like it or not, having a better physique will have benefits too which some consider as “shallow”. Both women and men admire and look up to someone with a better physique. Many people prefer more attractive people as friends. Many employers will hire or promote people with better physiques. On the beach, people with better physiques will get the most attention. Sure the above sounds fake and false, but what’s wrong with it? Everyone wants to be admired and perceived as different from the norm. Anyone that denies this is lying to themselves and to you. So to conclude, your reasons for your new physique are your own and no one else’s business. Your commitment is important as without this you are wasting your time.

Decide, commit, sacrifice, persist, achieve.

Whether you have been training for 10 years or you are a beginner, this section will aim to address your needs as someone who wants to have a better physique quickly.

Gym or home? The classic question to which there is only one answer…well, sort of!

A. Gym It is always better to train in a gym. Why? Let’s see: • A gym has more equipment and choice of exercises • Going to a gym reminds you that you are going for a purpose • You can lift heavier in the gym • You may learn from other people • You get motivated from seeing other people training Of course going to a gym can have its disadvantages too: • You may end up chatting more than training • You may end up over-training by spending too much time in a gym • You may end up injuring yourself trying to show off or not knowing how to use a piece of equipment • You may end up following other people’s useless advice • Gym membership costs money So if the above negative points are not a worry for you, then it is always a better idea to go to a gym.

“Don’t be a labourer, be a Sculptor.”

section 2

physical

How to choose a gym? This depends on many factors and on you. Once again, remember “you” are the driving force behind your new body, no one else. So you must know yourself well and know that certain things will affect your visits to the gym. For example, if you like the idea of checking out the opposite (or same) sex whilst you work out, then choose a busier gym with a good crowd. If you want to be left alone, then choose a quieter gym. Don’t lose sight of the fact that you are there to get your dream physique, not socialise, not pose, not chat and not get injured! So consider the following in choosing a gym: • Distance – can you be bothered to go there 3-4 times a week? • Crowd – do the members have the type of body you are aiming for? Ideally you want to be surrounded by people who look better than you. • Is it busy? Before joining, visit the gym at different times of the week and see how busy it gets. A gym which is too busy will be counterproductive as you have to wait to use the equipment. • Cost? Many gyms have a high joining fee and high monthly charges for fancy equipment that you may never use. Make sure you get your money’s worth and don’t go for a gym with extras you won’t need. • General atmosphere – Will you feel comfortable and welcome?

B. Home Many people train at home for different reasons. The advantages of training at home are: • Cost - you pay for equipment once and then only pay for weights when you need them • Convenience • Time Training at home does have certain disadvantages: • You will not be able to lift your maximum due to safety, lack of weights, lack of machinery. • Lack of equipment – you may not have the money/space for a wide range of equipment. • You will be prone to overtraining. Many people visit their home gym more than they visit the bathroom! • No motivation. If you don’t see others training with better bodies than you, then you may well be content with making small progress. • Space – not everyone has the space for a home gym. So the choice is yours. The recommendation is for a gym, but you must remember that if you go to a gym, you are there for a purpose. Think of your training as sculpting your body. Nutritional factors will be the finishing touches. So your training must be right. A sculptor would never put too much or too little clay or else the shape of their statue would come out all wrong! The same goes for your training. You must pay close attention to make sure you don’t over-train or under-train.

The routine This routine is a shock routine, designed to get you more muscular and leaner in the quickest possible time. You may already be doing a routine that’s working well for you or you may have been stuck in a rut for the last year. In either case, follow this routine for at least 4 weeks. THE BODY-KIT MANUAL SYSTEM™ does not invalidate other routines. It is a routine that works quickly and gives noticeable results within a short period of time. As it is a very intense training system, you may not be able to follow it all year round. Of course you would be advised to stick to the other instructions in this book all year round. Remember: commitment + sacrifices + persistence = achievement.

Equipment needed THE BODY-KIT MANUAL TRAINING SYSTEM™ does not require anything out of the ordinary for your training. However, you do need to have access to a good selection of free weights and machines. As you will see shortly, you need to be able to change the weights you are using quite rapidly. So if you only have 50kgs of weights at home in 8 plates, then you will be spending more of your time changing the weights than doing the training! If you are training at home you will need: • At least 100 kgs of weights – More if you are an advanced trainer, lifting more already • Bench • Barbell • Dumbbell If you are training in a gym: Access to a variety of free weights or access to: • Bench press machine • Shoulder press machine • Lat pull-down machine • Leg press machine • Calf raise machine You will also need a broomstick too! Broomstick are a good way of tightening your abdominal muscles.

What is your max? This is an important question. You need to know your absolute maximum at this moment in time on every exercise. So what is the maximum you can currently do for your Bench Press? What about Squat? If you don’t know, then hit the gym and find out. Don’t injure yourself, just find out what the absolute maximum you can lift is. Try going for 6-8 reps as a guide for the purposes of this system.

The importance of proper form. You have heard it a million times before: “use proper form”, “work the muscle”, “lower slowly” and all that. Well, do you do it? Why not? You think it looks better you lifting more using improper form? If you think this, then get this silly notion out of your head. Getting injured is the last thing you want to do. If you get injured, then your progress could be put back months, sometimes years. Injuries like shoulder injuries are very difficult to treat so for the sake of showing off or stupidity, never ever compromise your “form”. The whole idea here is to “work the muscle” not move the weight. You want to feel the muscle contract fully (keeping it contracted for a few seconds) and then relax and stretch fully. It is this full range of motion that will give you a pump and trigger your muscles to grow. Sure, cheating, forced reps, negatives and so on are helpful, but as an overall strategy, you must get it into your head that each and every rep must be performed to perfection. Nothing less will do.

Your max and good form – What’s the relationship? So if you know your maximum, using good form, then you can start the full BODY-KIT MANUAL TRAINING SYSTEM below. Your maximum using bad form is not considered a good benchmark as anything you do will be calculated incorrectly. So say if your maximum on the Bench Press is 100kgs for 8 reps using good form, then when you see 70% of your maximum, you use 70kgs for 8 reps. 20% of your maximum will be 20kgs and so on.

How much rest between sets? The ideal workout for a muscular body is a workout which is intense, using heavy weights. In order to get a better body, you must do “more” in every workout. This can be in the form of “more weights” in each session or “more intensity”. More intensity means “less rest times”. So the ideal scenario is minimum rest between sets. However, you have to balance this with the fact that you need a little rest to be able to handle your heaviest weights on the next exercise. When performing the exercises in THE BODY-KIT MANUAL, make sure you have “no rest” where it says “followed immediately by”. Where it says “rest and repeat”, rest between 1-2 minutes.

How long should you work out for? A great majority of people have the “more is better” mentality. This is not the case when you are trying to built a muscular body quickly. You do not want to go two steps ahead and three back. You want to make sure that you are doing the maximum at your most efficient level and then stopping and recuperating. Testosterone and Growth Hormone decline after about 45 minutes of anaerobic exercise. So if you are weight-lifting for over 45 minutes, your workout will become counter-productive. Make sure you get the most effective and efficient workout you can in less than 45 minutes. Leave the chatting, posing and flexing for another time. Make the time in the gym count. Work the muscle, not your ego!

Have your plates ready to go! In order to perform the exercises in THE BODY-KIT MANUAL effectively, you need to have a good selection of weights and have them ready for each exercise. So for example, if you are performing the Bench Press and you are going to be doing 100% of your max followed by 70% of your max and then 40%, you need to have these weights ready, so you don’t waste any time in between sets. This is important and why you need to be in a gym with a good selection of weights (or at quiet times) or have the weights ready at home.

The help of a training partner Having a training partner will greatly help you in getting the best out of your training. THE BODY-KIT MANUAL SYSTEM is based around you being able to lift heavy weights and perform descending sets. These usually drain your muscles and as you need to keep pushing, you may need the help of a training partner, especially in having the weights ready and perhaps with forced reps.

The need for forced reps The training below is not easy! So you may well find that on the last sets you are not able to complete the full 8 reps. In this instance, try to perform forced reps with the help of a training partner.

What’s the routine trying to achieve? THE BODY-KIT MANUAL SYSTEM is a very stringent training routine designed to completely exhaust your muscles. The system uses the descending sets & super-sets principles in kick-starting your muscles into a very anabolic growth phase.

THE TRAINING

Monday

CHEST Bench Press Using a barbell or Bench Press Machine Warm up set using 50% of your max 1 set of 15 reps then, Bench Press (Flat not inclined or decline) 1 set of 8 reps using your max followed immediately (no rest) by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max Rest and repeat. Rest and repeat again. Dumbbell Flyes & Press – Using dumbbells 1 set of 8 reps dumbbell flyes using your max followed immediately by 1 set of 8 reps dumbbell press followed immediately by 1 set of 8 reps dumbbell flyes using 70% of your max followed immediately by 1 set of 8 reps dumbbell press using 70% of your max followed immediately by 1 set of 8 reps dumbbell flyes using 40% of your max followed immediately by 1 set of 8 reps dumbbell press using 40% of your max Rest and repeat Rest and repeat again

TRICEPS Dips using a parallel bar 1 x set of your maximum reps until failure followed immediately by 1 x set of 70% of your full range of motion until failure 1 x set of 40% of your full range of motion until failure On this exercise you need to keep reps under 10, so if you can comfortably manage 10 reps to start with, then add some weights to your feet (with a Dipping Belt) to make you heavier and keep you under 10 reps (max). Rest and repeat Rest and repeat again

SHOULDERS Shoulder Press using barbell or shoulder press machine 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max Rest and repeat Rest and repeat again.

Tuesday

Rest from weights Today you will do one of the following for 45-60 minutes without resting: • or Stationary cycling • or Rowing • Fast walking or • Stepping Make sure you stay in your Target Heart Range (THR) at all times otherwise you will end up using your muscles for fuel

and you don’t want that. End your session with: 1 set of 30 reps of crunches 1 set of 30 reps of leg raises 2 x 30 reps of broom-stick swings

Wednesday

BACK

Barbell rows or Lat Pulldown machine 1 set of 15 reps using 50% of your max as a warm up followed by: 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max followed immediately by Dumbbell rows or Rowing Machine 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max followed immediately by Rest and repeat. Rest and repeat again. Traps - Shrugs using dumbbells 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max Lower back - Deadlift using barbell 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max

BICEPS Seated dumbbell curls 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max

Thursday

Rest from weights Today you will do one of the following for 45-60 minutes without resting: • Stationary cycling or • Rowing or • Fast walking or • Stepping Make sure you stay in your Target Heart Range (THR) at all times otherwise you will end up using your muscles for fuel and you don’t want that. End your session with: 1 set of 30 reps of crunches 1 set of 30 reps of leg raises 2 x 30 reps of broom-stick swings

Friday

LEGS Front - Squat using barbell or Leg Press Machine 1 warm-up set of 15 reps using 50% of your max, followed by: 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max Rest and repeat. Rest and repeat again. Hamstrings – Stiff Legged Deadlift or Leg Curls. 1 set of 8 reps using your max followed immediately by 1 set of 8 reps using 70% of your max followed immediately by 1 set of 8 reps using 40% of your max Calves - Calf Raises 1 set of 15 reps using your max followed immediately by 1 set of 15 reps using 70% of your max followed immediately by 1 set of 15 reps using 40% of your max

Saturday Rest.

Sunday Today you will do one of the following for 45-60 minutes without resting: • Stationary cycling or • or Rowing • or Fast walking • Stepping Make sure you stay in your Target Heart Range (THR) at all times otherwise you will end up using your muscles for fuel and you don’t want that. End your session with: 1 set of 30 reps of crunches 1 set of 30 reps of leg raises 2 x 30 reps of broom-swings

Sleep Most of the body’s recovery, re-building and energising occurs while you sleep. It is true that each person’s sleep requirements are different. However, one thing is certain and that is if you don’t sleep enough, you will not get a nice body. Or looking at it another way, by getting adequate sleep, you will have a nicer body. you Some people can get away with 4-5 hours sleep, others need 8-10 hours. Every person is different. By now, you should be familiar with your body and just how much sleep you really need. If you are not sure, then go to sleep at a relatively early hour for a few nights and see what time you wake up in the mornings without your alarm clock. So if you sleep at 11 p.m. and wake up at 7 a.m. then you need 8 hours sleep. Over-sleeping can make you lethargic but under-sleeping can do so much more harm! You can become irritable, your immune system can become inefficient, you won’t build muscle tissue and your stress levels will be high. If you are trying to build a muscular body, then you must make sure you get adequate sleep. For many people this is part of the “sacrifice” they have to make. So it can mean going to bed early on a Saturday night or getting a quick nap whenever you can.

“Small flakes of snow make a snowball. Gather your snow flakes.”

Section 3

What else helps

Relaxation One of the unfortunate things about today’s world is that most people just don’t know how to relax. When was the last time you went into a quiet room and stayed there to reflect on your life? You must devote some time to relaxing your mind, body and soul. Choose an hour of the day or night when you know you will not be disturbed. Go to a quiet room with no TV, radio, mobile phone or other distractions. Lay down and just breath. Think about the nice things in life and more importantly for the purposes of this manual, think about what a great body you are getting.

Posing Another extremely important tool for you to get a better body quicker. If you had two people with the same amount of muscle, but one of them was a body-builder, the body-builder would look much better. Why? Because by virtue of his posing and his familiarity with his muscles, he will show them better and they will have better shape. After every training session and every evening, makes sure you stand in front of the mirror and pose each bodypart, holding the pose for at least 10 seconds. The strong contractions as a result of your posing, make sure you are building and shaping your body in the quickest time. Always make time for posing; it is important.

Posture On the back of posing, your posture is extremely important in how your body looks. Have you ever seen these so called “before and after” photographs? If you pay close attention, you will see that many of them are the same person on the “same day”! The only difference is that they are contracting their muscles more, they have a better posture and they are more tanned. Make sure you always hold your stomach in. Whether you are sitting or standing, practice holding your stomach in. Always stand & sit with your chest out (not ridiculously out) and your back straight. Hold your head up high and don’t cross your legs; this is a sign of insecurity and has a subconscious negative effect on you.

Tanning The darker you are, the more muscular, ripped and defined you will look. Every body-builder on stage makes sure they are as dark as they can get. This process shows the muscles off better and makes them look much bigger than they are. Let’s face it, a 17 inch, defined, dark arm looks much bigger than an 18 inch pale arm. So play the game all the way and don’t neglect the finer details of getting your dream body. If you can get a tan where you are, do it.

Hair removal This may not be a big problem for some people, but for others it is a complete nightmare. Hairs cover up muscle definition and separation. So it is a good idea to get rid of hairs, especially on the abdominal, back, arm and legs. Shaving is a quick solution, but the hairs often come back thicker! The easiest route is waxing, which ensures that the hairs become thinner as time goes on. Of course if you can afford it, then electrolysis is a more permanent solution. A good hair removal cream is also worth considering.

Cold showers By their very nature, cold showers make your muscles contract and give you a more toned and hardened look. So if you can manage it, take a few cold showers during the week. They will do wonders for overall definition and even your immune system.

Oils Depending on where you are, covering certain parts of your body in oil can accentuate their appearance and make them look bigger or leaner. If you can show your abdominal muscles (e.g. you are on a beach) then you can try rubbing some oil such as olive oil on them to make them stand out more. This is a very effective and quick way to make your body appear more defined. Remember, you must visualise yourself as bigger and leaner as often as you can. The above techniques actually help this process as they are a step stronger than visualisation; you can actually “see” yourself looking more muscular and lean.

By avoiding certain crucial things, you can get a more muscular and leaner body a great deal quicker. You need to see these as part of the “sacrifice” process and know that certain things will halt your progress and you must avoid them as much as you can. If you want hard, muscular and lean body in 4 weeks, then make some sacrifices.Exercises to avoid There is a fine line between train to get the most amount of muscle and over-training. Over-training can be anything from doing too many exercises, sets, reps or just training too often. Unless you have built lots of mass and want to now shape them, it is suggested that you stay away from doing too many exercisesper bodypart.

“Don’t tie weights to your feet if you want to fly.”

what not to do

Section 4

So for the purposes of this Manual, make sure you don’t do too much per body part. The classic example is people who work their chest by doing Bench Press, Inclined, Declined, Pec Deck and then Cable Crossover! Stick to one or two exercises per bodypart, as outlined in this Manual.

Foods to avoid If you want to get a muscular and lean physique in a relatively short period of time, then what you put into your body (or don’t) is of prime importance. So stick as closely as you can to the following. Avoid: • Chocolate, cookies, crisps, pastry, sweets, biscuits • Butter, margarine, spreads • Fizzy drinks, canned drinks • Fruit juices (they are high in sugar) • Fatty/fried foods such as burgers, chips, hot dogs, pizzas • High fat milk, cheese, yoghurt • SUGAR – Stay away from this in all forms. It may be difficult at first, so cut down gradually but make sure you don’t have any sugar

Alcohol Many people like to have a drink or two every once in a while. However, if you are a serious drinker, then you have an uphill struggle in building a muscular body. Basically alcohol will promote estrogen build-up in your body. Estrogen is the female hormone which is not good for building muscle tissue. In simple terms, the more alcohol you have, the more fat you will have and the less muscle; it’s as simple as that! So the choice as to “how much alcohol you should have” is answered by “how much muscle do you want?” Try to reduce your alcohol intake during the next few weeks and you will reap the rewards.

Cigarettes Cigarettes are not counter-productive to muscle building. At least they are not in a direct way. Smoking does reduce lung capacity and has a direct negative effect on “aerobic” capacity. So as someone who smokes, you will reduce your stamina and endurance and this can mean having less productive workouts. Cigarettes most certainly affect your aerobic capacity, so they can influence your fat burning regime. You may not want to or be able to give up your smoking. You may be addicted, think it is cool or just enjoy it. The fact that you may not be able to give up smoking is a reflection of your personality and is ultimately linked to your success in getting a decent physique. For if you do not have the mind power to give up smoking, you may well lack the will to build the most muscular body that is possible for you. These two do not necessarily go hand in hand, but they are indicative of your strength of character. After all what is smoking? Smoking is a number of very clever sales & marketing people telling you that it is cool to hold a poisonous stick in your hand or that it is a good way of relaxing or interacting. Cigarettes are one of the biggest triggering factors in lung cancer. You may be young now or you may think that if you are going to get it, you will get it anyway. If you are young, remember that the day will come when you will gasp for breath and will never be able to have this day back again. If you think you will die of something anyway, then think of smoking like following a group of pedestrians to the middle of a busy motorway and hoping that you will not be the one that gets hit first! Anyway, the choice is yours, but you must remember that a “complete” body is one which is aerobically superior and cigarettes will always make you aerobically inferior.

Cannabis Alongside alcohol, cannabis is also a very strong estrogen promoter. If you smoke cannabis then chances are you are halting the progress of your muscles. Have you ever seen a heavy cannabis smoker with big muscles? Most regular cannabis smokers are skinny with little zest for life. Testosterone is the driver behind many things in life, including muscles. If you smoke cannabis and encourage estrogen build-up, you are discouraging Testosterone and thus affecting many aspects of your life.

Stress People who are stressed are not necessarily the Wall-Street types who are high flyers or single mothers with too many things to do. Stress can affect anyone at any time. Let’s divide stress into two parts, physical and mental.

A. Physical stress This is where you do too much. It can be doing too much in one particular field or just doing too much in life. So you can be over-training in the gym by doing way too many exercises and killing your body off or you could be taking on too much in your every day life. If you are stressed, you need to sit down and think what is it that is causing it. Whatever it is, you need to prioritise and stop doing some of the things you are doing. So for example you could be going to work during the day, picking up your kids in the afternoon, making food at night, going to the gym, then going out. This may well be too much, so you may need to sit down and write a list and manage your time more efficiently.

B. Mental stress Without a doubt, mental stress is always caused by one of two things: worrying about the future and/or worrying about the past. If you could remove these from your mind, you will be in an almost completely stress-free world. Try to live in “this” moment. It is very important that you learn this and stick to it. You will reap the rewards almost instantly. Stress puts a great burden on your adrenal glands. Stress produces cortisol which does two harmful things to your body. Firstly it prompts your body to store more fat and secondly it breaks muscle tissue down! Can it get any worse than this? Many people do everything right in terms of their diets, training and other aspects but they are blissfully unaware of the massive negative effect of stress on their bodies. People who do everything right and still get nowhere are very often highly stressed individuals. The release of constant cortisol makes it impossible to build any muscle tissue, as any step forward is destroyed and you are put back where you started.

Illness Illness can put your progress back by weeks so you must try and avoid it at all costs. THE BODY-KIT MANUAL is not the place to go into too much detail on how to avoid illness. You must get to know your body and listen to it at all times in order to avoid becoming ill. Some people say that they will catch a cold anyway from someone else. However, don’t forget that if your immune system is functioning at its optimum level, then you will not catch a cold even if you come in contact with highly infectious people. So make sure you listen to “your” body. If going without food, too much stress, not wearing enough clothes etc contribute to you catching a cold, then make sure you do something about them.

If you do get ill and you can’t train, then it is no point training when you cannot give it your 100%. Illnesses, especially colds are a very big sign that your body is stressed and tired. There is absolutely no point training in this state as you will only make your body more tired. Give it a chance to recuperate.

Towels in gyms This is a minor point, but something you should bear in mind. Be careful when using towels to wipe off sweat on gym equipment. This is the easiest way of getting ill. What happens is you wipe off infectious sweat from other people and carry that towel around with you! If you feel like wiping gym equipment before using it, you may well be better off using disposable paper rather than towels.

Masturbation Let’s not shy away from this subject. If you are a male, masturbation and sex drive will have a direct effect on your muscle building. This is even more so for those who have a low sex drive and low Testosterone levels. The higher Testosterone levels you have, the more driven you will be and the more likely that you will stick to your training. You may well consider masturbation as a necessary part of your life and that’s fine. However please do remember that excessive masturbation can lead to a drainage of your life force and drive. Abstain and see yourself get more motivated, energetic and driven. If you think you have a low sex drive, then you may want to consider taking a Testosterone booster or herbs from a herbalist to give you more drive. Higher levels of sex drive are often associated with more workouts.

Steroids THE BODY-KIT MANUAL would not be complete if it did not mention steroids. Today more than ever, steroids are being used by the young and the old alike. The fact that they are dangerous and illegal seems to have no impact on their availability or usage. Many steroids on the market today are counterfeit or from dubious sources. For example some people are selling fresh batches of steroids that were discontinued years ago. So it is obvious that they are not from the original pharmaceutical source. It is anyone’s guess what is in them or where they come from. Under the umbrella of steroids also come Growth Hormone, and Insulin. Let there be no doubt, these are dangerous chemicals and they can harm your body. Sure your buddy at the gym has been using them for years with no side effects. However, what you have to realise is that every body is different. Usage of steroids can give side effects which can literally kill you. The other negative aspect is the fact that most of your gains on steroids stay with you only for the period during which you use them. Think about it, what is the point in using them if your gains are going to disappear when you stop? Wouldn’t it be better if you built a slightly smaller body safely, that stayed with you for life?

Now you will read exactly how you are going to eat to get amazing muscle gains in the next few weeks. Follow the diet advice here and you will become more muscular and lose body fat quicker than you ever thought possible. Let’s get a few things straight from the outset. To get an exceptional physique, you need to eat exceptionally well. You need to pay attention to your food and you need to devote some time (sacrifice) to preparing your food. Many people train, maybe have a protein shake after but then go hungry or just have a sandwich! How can you build a decent physique from a couple of sandwiches a day? To get a very muscular and lean body (and you will) you need to eat good food at the right times and see eating as important as training. As an example if you have not thought about what you are going to eat tomorrow, then you need to. If at your work place you only have access to mainstream sandwiches, then you need to prepare some food the night before and take it in to work with you. Preparing food is not a big deal. It is only a big deal if you make it into one. How long does it take to boil some pasta and pour a can of tuna over it?

“99% of diseases are caused by bad nutrition. 90% of how your body looks is what you put in it.”

section 5

diet & nutrition

Metabolism Every human being has the same organs and bodyparts. However, how they function and interact with each other differs in different individuals. For the purposes of this Manual, the main point of concern is “metabolism”. Some people have a fast metabolism and some people have a slow metabolism. You must be aware of your metabolism and gear your eating in accordance with it.

Fast metabolism A person with a fast metabolism uses up food very quickly. This is the way their body’s energy system functions. They can eat and eat and never put any weight on. Of course on the negative side, if they do want to put weight on then they will find it more difficult. People with fast metabolism usually refer to themselves as “hard-gainers” or “slow-gainers” and so on. By definition, there is no such thing as a “hard-gainer” if you put things into perspective. Of course if you have a fast metabolism your gains will be less forthcoming, but they are not “hard” when you consider that you are dealing with a body that uses foods very quickly.

Slow metabolisms People with slow metabolisms are prone to storing fat and find it easy to put weight on, though this may not necessarily be all “muscle”. If you are trying to get more muscular and leaner and you have a slow metabolism, then you need to be careful and pay particular attention to the amounts of food and times at which you eat. For example, a person with a slow metabolism is more likely to store carbohydrates as fat if s/he were to eat them late at night.

Genetically gifted There are some people who can be considered as having fast metabolism with good muscle-building capabilities or slow metabolisms with good fat-burning capabilities. These are the so called “genetically gifted” individuals that no matter what they do, they always have a good body. If you are fortunate enough to be one of them, then you probably know by now that you can do nothing wrong!

Vegetarian v Meat eaters If you are a vegetarian, then chances are that you will probably live longer and have a healthier life. You may however be less muscular than you can be, as meat is most certainly a fantastic muscle builder. Things like red meat have lots of protein and Creatine in them, which all go a long way towards building muscle tissue. A vegetarian must ensure that they are getting lots of good quality protein from a variety of sources. A few cans of beans a day plus some tofu or soya milk will definitely not do. Without a doubt the best source of protein for a vegetarian aspiring to get a decent body is lots of good quality protein shakes. As a meat eater, you already have a head-start. Meat is not good if you consume too much of it. At the same time meat, especially lean red meat gives you phenomenal muscles. So the choice is yours. If you are not a vegetarian then make sure you make meat a big part of your diet.

Water What’s water made of? Hydrogen and oxygen, right? Imagine wanting to make water without oxygen. Can you make it from just hydrogen? No! Likewise your muscles are made up of protein and water. OK, so you pay attention to your protein and have a few protein shakes in the day. Protein is just 30% of your muscles, what about the other 70%? Did you know that the other 70% is water?

So if you are one of those people that drink very little water or none at all, then you better think again. You will not have your ideal physique with lots of muscle and little fat unless you start drinking lots and lots of water every day of your life. Depending on your size, you should aim for at least 2-3 litres of water every day. In sunny or hot climates or when exercising you should drink much more than that. Bear in mind that water means water, not tea, coffee, juices or fizzy drinks. It is very important that you understand this. Drinks like coke, coffee and tea actually get rid of the water that’s already in your body. So they might look to be in liquid format, but what they are doing is draining what liquid you already have in your body. Fruit juices can also drain water from your body and very often they are very high in sugar and cause your body to store fat.

Protein v Carbs v fat – What are the ratios? So many people tell you so much about the ratios of food that if you listened to all of them your head would explode. Let’s look at it logically. First of all, you need to know if you have a slow or a fast metabolism. Don’t forget this can change, for example most people’s metabolisms slows down as they age. Bear this in mind. If you had a fast metabolism in your twenties, you may not have the same in your 30s and 40s. So say if you were to have 60% of your daily foods from carbs, then this will not necessarily be the case for the person who has a very slow metabolism alongside an office job. They will need less carbs. You need to use your head and listen to your body. If you have a very active job, a fast metabolism and you cycle to work, then you are obviously using a great deal of energy and you can probably have more carbs than someone else. There is no specific rule for all people. The best thing would be to keep an eye out on areas like your abdominals (abs). If over the next few weeks your abs start coming out and looking good, then you are doing things right. If you abs start disappearing behind a layer of fat, then you need to reduce your carbohydrates and fats (if you are having any fats at all).

THE BODY-KIT MANUAL is about giving you a very muscular and lean physique in a very short space of time. In order to build muscle size and get rid of fat, some sacrifices have to be made on muscle-gain and fat-loss. This may sound like a contradiction in terms, but let’s have a look at it a little closer. To get extremely muscular and huge, you would have to train hard and eat as much as you can. This will get you massive but may well mean that you end up putting a little bit of fat on your body. In order to get completely shredded of any fat, you will have to do a great deal of cardiovascular work and keep a careful watch on the foods you eat. This can very often mean losing some muscle size in the process or just not gaining any more muscle. So in order to get muscular and lean at the same time, you need to be aware that you will not be able to do both to 100% efficiency as the way you reach these 2 separate goals are often very different.

THE BODY-KIT MANUAL gives you the tools and the exact methods to achieve these two separate goals at the same time. However the degree of success depends on how much attention you are willing to pay to your own body. No one will know your body better than you and no one will be able to monitor your body better than you.

Carbohydrates (carbs) As a general rule, around 50-60% of your diet should come from carbohydrates. Carbohydrates are the body’s primary source of fuel and are what gets stored in your muscles to give you energy. After fats, carbohydrates are the next food source that get stored as fat in the body. This is why it is so important for you to monitor carb intake when you are trying to get lean. Many people who do not eat any fats get fat and are always puzzled as to how it happened. The reason is almost always excess consumption of carbohydrates. The best source of carbs are complex carbs, which are things like: • Rice • Pasta • Potatoes • Bread The above complex carbs are very good for long term energy. Upon ingestion, they usually take around 6 hours to get into your system and be ready for use by the body. Simple carbs on the other hand are utilised by the body almost immediately. Simple carbs are found in: • Fruits • Fruit juices • Carb drinks • Cereal bars • Sugar You have to be careful with simple carbs as although they provide you with quick energy, they also have a tendency to make you tired (due to the rapid sugar release) and they trigger insulin which “can” prompt fat storage. The best times to take simple carbs is without a doubt after training. This will ensure that they immediately replace lost glycogen in your muscles and feed tired muscles. The worst time to take simple carbs is at night. In fact the worst time to take any carbs is night time as you just go to sleep after having them and they get stored as fat.

Maltomass is ideal as agood source ofCarbohydrates

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more weight.

Protein Around 40-50% of your diet should come from protein. Protein is the most important food for anyone looking to build muscle tissue and lose fat. It is only protein that “rebuilds” broken down muscle fibres. This is a very crucial point for you to understand. When you lift heavy weights, your muscle break down and tear (internally). If this doesn’t happen, you are not lifting heavy enough and your muscles will not get bigger. If you have a good, heavy, intense workout, harder and heavier than your last, then chances are you have stressed and broken down your muscles. [Not “injuring” yourself, but internally stressing the muscles.] You have done well by breaking your muscles down. However where you will fail is if you just leave these craving muscles on their own to try and get repaired. They will not get repaired by ordinary foods and oxygen alone. If you leave them, you will lose muscle size, you will be weaker and you will not get more muscular. However, if you start supplying them with high quality protein immediately after training, they will start re-building themselves and making themselves bigger and stronger for your next session.

This is where most people fail in their quest for a better body. They completely fail to understand the importance of protein and its magical ability to heal muscles and make them grow. Don’t be one of these ignorant people. Make sure you supply your body with extra protein at all times. The best body builders in the world carry protein shakes with them wherever they go. They know how important protein is and how it is needed for muscle growth. They have seen the difference between not having any protein, having some token protein or really flooding muscles with protein.

LA Whey is a high qualityprotein powder, great for

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A little secret story The famous Guru Vince Gironda used to have a gym in California. He had at one stage trained Arnold amongst other body builders. Vince’s gym was “the” place to go if you wanted a very good body quickly. The biggest Hollywood studios used to send their puny actors to Vince to make musclemen out of them… and Vince succeeded, time and time again. How did he do it? Well apart from being an exceptional trainer with some very good techniques, Vince used to flood their bodies with protein. They would have to drink lots and lots of protein shakes during the day, every day. His methods were 100% effective and literally within 2-4 weeks of arrival, his subjects used to look like they had been training for years. The above is one example of just what a huge difference protein makes to your muscle building goals. The same is true for fat loss as well. Don’t forget the more muscle you have, the more fat you will burn when you are resting. So to get the most amount of muscle and least amount of fat in the quickest time, you must make sure you eat and drink plenty of protein. The best sources of protein are: • Protein shakes • Red meat • White meat – Turkey, chicken • Tuna • Fish • Milk (if you are not allergic to lactose) • Eggs • Some vegetables

Fats Let’s divide fats into two varieties, saturated and all others! Saturated fats are not good for you and you should never go out there and consciously consume them. Most commonly you will find saturated fats in the following, which you must avoid: • Butter, margarine • Fried foods – Burgers, chips, hot dogs • Junk foods – High fat ready meals • Crisps, chocolate, pastry, cookies, biscuits Other fats which you can consume are the so called “good fats”. These are fats such as Omega 3 Fatty acids, which can be found in a variety of foods, such as fish or some seeds. Seeds like Pumpkin seed can be very good as they also curb hunger at times when you might crave sugary foods.

So to get the best body in the quickest time, you must avoid all saturated fats at all cost. If you have no choice but to have foods which contain some saturated fats, then make sure you consume no more than 30g of saturated fats a day.

Timing of food Eating the right food at the right times is very important. In developing a muscular and lean body, the timing of eating specific foods can make a big difference. If you are aiming to get leaner and lose body fat, then it is important that you don’t have too many complex carbohydrates too late in the day. So as a general rule, don’t have pasta, potatoes, rice or bread after around 5 p.m. This will ensure that no carbs are stored as fat. After 5 p.m. you can eat meats, salads and vegetables. It is good to have an empty stomach when you do both weight training and cardiovascular exercises. In terms of cardio, your body will go straight into using fat for fuel. As for muscle building training, an empty stomach will ensure that no energy is used up to digest food and that all energies are being utilised to fuel your workout. Immediately after every workout, eat or drink some simple carbs. This can be anything from a good carb drink to a banana. Having carbs at this crucial time ensures that you replace lost energy immediately and start replenishing your glycogen stores. Within 30 minutes of a weight training workout, make sure you have around 40-50 grams of good quality protein, such as a protein shake.

Foods for muscle gain and fat loss The following is a sound basis for your eating over the next few weeks and ideally for the rest of your life. Where the word “or” appears, it means you can have one or the other and not both! Also where you see “or”, this means that you can use one of the foods on one day and perhaps switch to the other on another day.

Upon waking up High quality whey protein shake with at least 30g protein

Breakfast Porridge or corn flakes with skimmed milk Eggs – as many as you want, preferably not fried Toast – No fatty butter or margarine Low fat cheese Tea or Coffee Grapefruit juice

Mid morning High quality whey protein shake with at least 40g protein And/or Tuna or egg sandwich

Lunch Pasta or potatoes or rice Chicken or Turkey or Red meat or 2-3 cans of tuna or fish Vegetables Salad

Mid Afternoon High quality whey protein shake with at least 40g protein And/or Tuna or egg sandwich

Evening Chicken or Turkey or Red meat or 2-3 cans of tuna or fish Vegetables Salad

Night time High quality whey protein shake with at least 40g protein The above is a very sensible, low fat regime which will keep you in a muscle-building (anabolic) state and reduce your body fat. What you have to appreciate is that everyone is different. Someone who is doing a manual job and has a fast metabolism may want to make sure that they definitely do have 1-2 tuna or egg sandwiches in between meals. Whereas an office worker with a slow metabolism may just want to stick to their protein shake. Also bear in mind that some days you may need more food. For example if you are doing too many activities or you are too stressed (and thus your body is breaking muscle down) you may need more food than others.

This is a very important point that you must grasp fully. You must monitor your own body. Just because you eat xyz food every day or your wife/husband//mother cooks the same food and puts the same amount on your plate, it does not mean that it is the right food or the right amount for “you” at this stage of your life. Take control of your own food and make the decisions yourself. Keep an eye out on your body. If you see yourself getting more muscular & leaner very quickly, then you are on the right track. If you see yourself adding more body fat, then you need to up your protein intake and reduce your carb intake immediately.

You need to start seeing yourself as a lean & muscular being. You need to realise that your current lifestyle will give you your current body. It is a fact of life that if you keep doing the same things, you will get the same results. So to have a muscular & lean body, one that will be admired by both men and women, you need to change a few things in your life permanently and keep it that way. Do you admire anyone’s body? Would you like to look like them? Do you think it is possible for you to act like “you” but look like “them”? Do you think it is possible for you to act like “them” and look like “them”? A person with a beautiful chiselled six-pack has not got there by eating burgers and having a sedentary lifestyle. This person has trained well, been disciplined in their eating and paid attention to the finer details. For this person, a six-pack ranks higher than many other things in their life. Same goes for a person with big, proportioned muscles. This person has also trained hard, eaten well, paying particular attention to protein and to other factors such as sleep, alcohol etc. You need to start ranking muscles & leanness higher than a few other things in your life and keep them there. This is the only way you will get a fantastic body and keep it for life. Realise what you want, change your lifestyle and achieve the body of your dreams. It is 100% possible to get bigger and leaner in as little as 2 weeks if you just apply a little bit of discipline.

“Live like you and you look like you. Live like who you want to be and you will be.”

section 6

lifestyle

So what’s a lifestyle change? A lifestyle change does not mean changing your genetics, your spouse or your work (of course sometime that may help!). A lifestyle change is about changing the little things that add up to make big changes.

Use the stairs instead of the lift If you live or work somewhere with a lift, make sure you use the stairs. This obviously doesn’t apply if you work on the top floor of the Empire State Building! Anywhere else, just forget about the lift. Walk up and down stairs. This is good for your cardiovascular system as it builds it up. It is also good for your leg muscles.

Leave the car at home This may not apply to everyone. If you can, walk or cycle to work instead of driving. You will notice a difference in your physique within days of making this change. Who says you have to drive your car everywhere? Try to become more self-reliant on your own body, on your muscles. They are there to be used. They are not there to sit in cars, on buses and in chairs. Use your feet!

Posture Part of lifestyle is how you come across. Hold your stomach in, stand erect and have a confident posture. By looking more confident, you will feel more confident and people will perceive you as more confident. By looking like you have a better body than you actually do, people perceive you differently and thus give you different feedback. This in turn makes you more confident and determined to get the best body you can achieve. Don’t under-estimate your appearance to yourself and to others. What the mind sees, it believes. Make your mind believe that you have a better body from now. Make it part of your every day life.

Shopping Who does your shopping for you? Is it someone other than you? If it is, then you either need to do your own shopping or make sure they get you exactly the foods you order and nothing else.

The foods you shop for and the foods you keep in your house are what determines what you look like.

If you go to the house of someone who keeps crisps, biscuits, butter and chips in their kitchen, then that’s someone who is likely to have a fat or average body. On the other hand if you go to the house of someone who keeps fresh vegetables, lean meats, protein shakes and water in their fridge, they are likely to have a lean muscular body. It is as simple as that. So when you go shopping, make sure you never ever go on an empty stomach. In this instance, the first thing you will do is buy lots of sugary foods, which is what you don’t want. You may well sit at home later and think what on earth did you buy them for? So make sure you always go shopping “after” you have eaten. Also make sure you have a shopping list and you don’t stray away from it. There is no need for you to walk down the “chocolate” aisle or the “crisp” aisle.

Eating out A lot of people eat out. There is nothing wrong with this, unless you are eating out in greasy places every day of the week. If you are eating out, make sure that you are not frequenting greasy cafes, burger places, sweet shops and fast food chains on a regular basis.

If you eat out, make sure you stick to the diet rules mentioned before. For example if you go to a Pizza place, make sure you eat the pasta, as opposed to a pizza full of fatty cheese. If you go to a fast food chain, make sure you get a grilled burger as opposed to a fried burger. If you want potatoes, have jacket potatoes and not fries. Use your head and remember that “you” are the one who has to be watching you and “you” are the one who is going to have a beautiful body you will be proud of. Don’t let other people influence you and put you off track. Learn to say no when you have to and stick to your regime. You will reap the rewards and feel much better about yourself in the long run. After all, it is not your partner or friends who have to look at your body every minute of the day. It is you and “you” need to feel that you are 100% happy with it.

On holiday Holidays are both good and bad. They are good in that a few weeks before, most people start getting into serious shape and become very disciplined. They are bad in that during a holiday people let themselves go and end up looking worse for the whole year. Your disciplined regime should not be for just prior to a holiday; you know this by now. Also why should you let yourself go whilst you are on holiday. It is a fact that if you stop all the junk such as sugars, ice creams and so on for a reasonable amount of time, you won’t crave them anymore. So why should you suddenly make yourself believe that you must eat rubbish just because you are on holiday. Wouldn’t it be better for you to look the best on holiday and keep it that way? If you want to go out there and eat a whole load of ice cream & kebabs washed down with 10 cans of beer, that’s fine. Just make sure it doesn’t become part of your lifestyle.

Let’s get one thing straight: “Not every food agrees with everyone”. You have to accept and understand this if you are going to build the most muscular body you can. The best example for body builders is that of protein. Many of them are allergic to the lactose in milk, so they may be having protein powders with Casein and wondering why they are not gaining any muscle. What happens in this instance is they drink the protein, it doesn’t agree with them and it goes straight out of their body, taking with it any other nutritious food they may have eaten! How counter productive is that? Many body builders go for years doing this without realising what is happening. Same thing can be said for any food group. Once again you have to listen to your body. If you eat or drink something and you immediately start sneezing, then you need to look at that food closer, it may not be agreeing with you. Classic signs from food or drinks which you may be intolerant/allergic to are the following and they usually occur within minutes of consumption• Sneezing • Headaches • Tiredness • Abdominal pain or discomfort • Diarrhoea • Gas, wind • Bloating “Manipulate food, to manipulate your story.”

section 7

food manipulation

Watch out for the above whenever you consume any food or drinks. Write down any reactions and if the same keeps happening every time you have that food/drink, then you need to completely eliminate them for a while. Many common foods such as wheat, dairy products or nuts can be triggers for many people. A food intolerance or allergy can well hinder your progress. Make sure you monitor your body.

Sugar One of the best ways of manipulating your food to get a better body is to avoid sugar completely. Sugar, especially white sugar is such an unnecessary new age phenomena. It does absolutely nothing but screw your system up. It makes you tired, drains your pancreas and gets you fat. Simple sugars raise your blood sugar levels. Your pancreas has to release insulin to bring this down. The more sugar you have, the more your pancreas has to kick in. Most people’s pancreases are not adept at dealing with so much sugar and sooner or later they give up. That’s when diseases such as diabetes can set in. Sugar also induces the release of insulin which can be a big trigger for storing fat in the right circumstances. Many of the people you see with solid granite-like abdominal muscles avoid sugar completely or have very little of it. Doesn’t that say something?

Freedom is a unique supplementthat blocks sugars, carbs, starch and fat.

Tap water Today’s tap water is full of toxins and chemicals such as Atrazine. Trace amounts of Atrazine in the US tap water have caused male frogs to grow internal female sex organs, according to a study published in the April 16, 2002, Proceedings of the National Academy of Sciences The amount thought to be toxic to humans is 20 times higher than found in tap water. Frogs are much more sensitive to the toxic effects, like canaries in the mineshafts that were affected before humans - and were used as a warning. Atrazine changes the ratios of testosterone to estrogen, increasing the estrogen effect. This means less muscle & more fat storage. Atrazine contaminates the tap water of more than 10 million people in the Midwest USA (EWG, 1999) and causes more health standard violations in tap water than any other EPA-regulated chemical pollutant. Water utilities spend at least $30 million per year now testing and treating tap water for this chemical in the US. Atrazine can cause health problems, beginning with the suppression of hormones from the hypothalamus, which, in turn, inhibits the release of hormones from the pituitary, setting up a dangerous hormonal imbalance. The hypothalamus, among other things, influences the pituitary, which controls growth, metabolism, and reproductive function. In the case of Atrazine, disruption of the function of these structures is believed to lead to changes in levels of the hormones estrogen and prolactin. So do yourself a favour and at least for the next 4 weeks, drink only bottled water. Many people who stop drinking tap water notice more energy, higher sex drive and eventually more muscle and less fat.

Zinc Zinc is a component of more than 300 enzymes needed to maintain fertility in adults, synthesize protein, help cells reproduce, preserve vision, boost your immune system and protect against free radicals. Zinc is very good for when you think your immune system is down or you are about to catch a cold. It is also invaluable if you feel tired or low on sex drive. You can take around 15mg a day safely.

Echinacea A very strong “wonder herb”. Echinacea is also commonly known as Purple Coneflower. It has been used by Native Americans for centuries. Echinacea is very popular because of its well-documented ability to boost the immune system and its strong anecdotal reputation to fight colds and the flu. Echinacea may also help fight bacterial and viral infections in the ears, vagina, urinary tract, and other sites, lower fever and calm allergic reactions. If you feel you are getting run down or even if you have had a long-term viral/bacterial problem, give Echinacea a try.

“Generate new life by using what’s been used for generations.”

section 8

general supplements

St Johns Wort Many people feel down at some time in their lives. Never say to yourself that you are “depressed” and don’t allow anyone else to use this word around you. Just accept that sometimes you may not be as “up” as other times. If you stay in a “down” mode for too long, you may find that your body loses the ability to bring itself back up again. Training and muscle size may then be the last thing on your mind. St Johns Wort is a very strong herb to bring you back up. This amazing herb has the ability to make you feel good and make you want to do the things you felt you just couldn’t do anymore. St John's Wort (Hypericum Perforatum) is suggested for the treatment of feeling down, viral infections, bacterial infections, menstrual cramps and wound healing.

Vitamin C Probably the best known vitamin of all, Vitamin C is indeed a very important vitamin for many. Vitamin C is used to prevent infections, bruising, colds & flu, sinusitis, sore throats, blood clots, high blood pressure, physical and mental stress, weak immune system, cholesterol levels, liver toxicity and collagen formation. These are just a few from a long list!

Vitamin B-Complex Very good for when you have taken too much on or for when life is a little too stressful. Vitamin B-Complex helps maintain the health of your nerves, skin, eyes, hair, mouth and especially important for healthy muscle tone and for the gastrointestinal tract. B vitamins are co-enzymes involved in energy production, useful for stress, depression and anxiety. Try a B-Complex supplement at times of stress and you will see the difference.

Saw Palmetto A very good supplement for men, especially those who have prostate problems or taken large amounts of Testosterone at some stage in their lives. This supplement may increase sperm production and sex drive. There are many scientific studies on its positive effects on Benign Prostatic Hyperplasia (BPH). So if you find that you are going to the toilet and urinating in “bits” these days, then give Saw Palmetto a try for a few months.

Arginine Arginine is a very interesting amino acid which can be used by men for increases sexual potency. Many men use Arginine about half an hour before sexual intercourse for a stronger and longer erection. Arginine can also be used pre-workout as a good pump product to get more blood into your muscles and get them hard.

Protein The importance of protein has been covered elsewhere in this book. As for which protein, there is only one choice: whey protein. Whey is derived from dairy farming and is high in protein. There can however be 3 problems with whey: • It can be high in lactose, thus giving undesirable reactions • It an be high in non-muscle-building molecules • It can be denatured due to the way it is processed You can bet your last pound that the cheap whey proteins you get from the high street are some or all of the above. That’s why they are cheap! To make a good whey suitable for muscle building is an expensive process. So you either go for something cheap and ease your conscious that you are doing something “worth-while” for your muscles or you use a whey which noticeably increases muscle size.

section 9

advanced supplements

“Rome wasn’t built in a day. Rome wasn’t built without bricks and mortar.”

section 9

specific supplements

The best protein containing 48g of 100% pure whey

Additional 4g Glutamine per serving

Choose a whey protein which is manufactured and processed specifically for muscle building and fat loss: • LA Whey – 48g of pure whey protein with all 19 amino acids and no artificial ingredients in 4 flavours. • LA Whey Sweet – 40g of pure whey protein with 4 fantastic sweet flavours. • Bio_Activator – 48g of hydrolysed whey protein with 4g of Glutamine Absolute™ in each serving. • Yes Protein (Your Protein) – Great value, scientifically researched double blend of protein• LA Whey bars – High quality protein on the go• LA Flapjacks – Great source of protein and carbohydrates for energy

Creatine Made from 3 amino acids, Creatine is a very important and effective supplement for muscle-building. Correct use of Creatine can give you: • Muscle gains of up to 15 lbs in just 2 weeks • Strength gains of up to 50% in just 3 days • Significantly more stamina and endurance • Fat loss as a result of overall muscle growth

In Europe, no other company gives you a better Creatine range than LA Muscle. LA Muscle Creatines are manufactured in full FDA-approved laboratories to Pharmaceutical Standards. They are pure and super-micronised, meaning they dissolve quicker and work better.

You can choose from: • Explosive Creatine – Gives you up to 15 lbs of pure muscle in as little as two weeks. Includes 6 proven uptake agents for quick & efficient Creatine delivery. • Creatine Instant – The world’s first and only water-soluble Creatine, tested to be 10x more soluble than Monohydrate. This product gives you phenomenal pumps and muscles. • Creatine Pills – Convenient pure Creatine in pill format. • Creatine Monohydrate – 100% Pharmaceutical Grade Creatine. • CEE Supercharged – A very strong, fast-acting, triple blended Creatine product.

Glutamine Thirty per cent of your muscles are made of protein. Of that 30%, the majority is made up of Glutamine. To ignore Glutamine means ignoring muscle-building. By introducing Glutamine into your diet and you will see: • Almost zero muscle soreness even after a lay off • Fuller, bigger muscles • Better recovery and increased strength If you want to take a Glutamine supplement, make sure that it is 100% pure and Pharmaceutical Grade. This is important as cheap Glutamine will not suffice if you are trying to get as muscular as possible as quickly as possible. Try Glutamine Absolute™ by LA Muscle if you want to be assured that you are getting the best at a good price.

Testosterone boosters By now you must know that Testosterone is one of the master hormones in the body that controls the growth of muscle tissue. Men who are more muscular, leaner and have more drive are often high on Testosterone. You can increase your body’s “natural” Testosterone levels to get more muscle size packed on. Please note that this is different from injecting yourself with actual Testosterone. There are supplements on the market today which can safely and effectively increase your own body’s Testosterone levels naturally by telling it to do so. If you get a proven, reputable formula, you can literally go from a 12 stone weakling to a 15 stone muscleman in a very short period of time. Check out LA Muscle’s Norateen™ range for some of Europe’s strongest anabolic & Testosterone boosting formulas. The Norateen range has the potency and reputation you can rely on to build your dream body. • Norateen Heavyweight II – Voted as Europe’s strongest muscle builder by Men’s Health Magazine, as featured on BBC TV and with a Sales record in the millions in over 100 countries.• Norateen II – Similar to Norateen Heavyweight II without using Testosterone to build muscle. Norateen II has amazing protein depositing capabilities.• Norateen Hollywood Body – Powerful Testosterone booster and great for getting you strong and changing your body’s shape, fast.• Long Jack – A rare testosterone booster. Long Jack by LA Muscle is 100% Pharmaceutical Grade and very strong.• Discorea Deltoidea – A potent Testosterone muscle & strength product, only produced by LA Muscle.

Part of the powerfulNorateen Muscle Family

Anti-estrogens Too much Testosterone can turn to estrogen. This is very undesirable as far as body builders are concerned! A very good way of ensuring that a Testosterone product works at its best for you is to take an anti-estrogen product. A strong and proven anti-estrogen will give you more muscle growth and more strength. The best ones currently on the market are:

• Nemesis – Very strong pure Methoxyisoflavone anti-estrogen supplement. Great for muscle building and fat loss. • X_Factor – A legend in the field of estrogen blocking and helping those with gynecomastia (aka “bitch tits”)

Fat burners Fat-burning supplements can be one of two things: either a complete con or genuine formulas with proven results. The reason for this is that fat-loss is big business and many companies have jumped on the band-wagon trying to cash in on people’s goals and insecurities. If you are lucky enough to find a reputable supplier, then you will see very good progress from your fat-loss supplements. If you happen to come across one of the “cowboys” then you will get burnt and probably not try anything again for a long time. In deciding to go for a fat loss supplement keep an eye out for the following: • Formulas that are forever changing or being “updated” are probably not working well. If something works and is a good product, then it doesn’t need to be updated every few months. Many companies put together a formula in theory and start testing it in the real world without any trials. This is why they have to keep updating their formulas. • Formulas that rely heavily on caffeine or diuretics are often not “fat” loss products but “water” loss products. Some water loss is desirable but not when the whole formula is based on making you lose water and believe you are losing fat when in fact it is just water. • One-off formulas by unknown companies that have just sprung up with PO boxes and mobile telephone numbers as points of contact are not a good idea. These companies will not have the back-up to research products effectively. A fat loss product is not worth a penny if there has not been a Research and Development Team behind it.

LA Muscle is one of a handful of companies that has a wide range of fat-loss supplements which work on different systems in your body. The LA Muscle fat-burning supplements are researched and proven to work: • Fat-stripper – One of Europe’s most well-known and effective no-nonsense fat metabolisers. It does exactly what it says it does. • Nobese – A true wonder product, containing 10 powerful fat-loss agents which attack fat in your body from all angles. • Anti-Fat – A herbal fat-loss formula with the exclusive triple combination of Cinnamon, Cayenne & Mustard. • Shaper – Calcium Pyruvate fat loss product that also gives more energy. • Fat Stripper Intense – A very strong 8 ingredient fat burner that works fast for men & women.

Anti-cortisol Cortisol is the hormone which breaks muscle down to be used for fuel and makes you store body fat. Stopping cortisol release would mean that you preserve and build muscle tissue and prevent fat storage. There are a handful of supplements that have the ability to stop the activity of Cortisol. This means that when you use these supplements, you are no longer being held back by an invisible force! It is all action from the time you take an anti-cortisol product. The best anti-cortisol in Europe is: • Sculpt – Containing the Patented Conjugated Linoleic Acid (CLA) and builds muscle tissue and gets rid of a great deal of fat. This product is pure and one of a handful of true “high grade” CLA products in the world • Nemesis – A potent anti-cortisol, anti-estrogen 100% pharmaceutical grade product.• Natrex – A jewel of a supplement, ideal for those wanting to look muscular and lean, fast.

Weight-gainers No matter what some people do or take, they just don’t put any weight on. For them, this can become a real nightmare.. In an attempt to remedy this, they start taking weight gainers and end up putting fat on. THE BODY-KIT MANUAL is your guide to getting a muscular and fat-free body in as little as 4 weeks. So you are going to read about weight-gaining supplements that not only put muscle on your frame but also do not make you fat at the same time. This is important as in your quest for a nice-looking body, you do not want to start putting too much fat on. • Platinum – A truly amazing supplement as with just 268 calories per serving, it manages to put up to 2kgs of pure muscle on you every week. Loved by body builders for its instant results. • Komplete™ – Without a doubt the best muscle-building and fat-loss super-product available anywhere. Komplete is everything you need in the right ratios in one tub. If you want to save up for one supplement and get a completely different body in just 10 days, then Komplete will not let you down; that’s a promise. • Maltomass™ - A great supplement as an addition to Whey to get you bigger.

Energy boost Energy boosting is a funny business. Real energy boosting will always come from eating food mainly in the form of complex carbohydrates. This is where you eat energy-packed foods and they get stored in your body to be used when needed. Other ways of boosting energy are the removal of stress and toxins from the body. So if you have tried many things and you are still lacking energy, then perhaps you should start thinking about regenerating your body through detoxification. The main quick energy boosters are Creatine and simple sugars. They act like quick fuel injectors. There is however a fine line between taking some simple sugar to give you energy and taking too much, making you more tired after a short while. This is why it is so important to go for supplements which have science behind them and are tested to make sure they actually do end up giving you more energy and not less: • Cobra – Without a doubt the strongest energy booster and recovery product around. You will physically feel and see its effects every time you take it. This amazing product contains electrolytes, carbs, Creatine Instant and amino acids for guaranteed results. • Speedstar – A very strong mind energiser and energy-booster, as used by people who are suffering from stress and lethargy.

Pump Do you know what a pump is? If you do, then you are on your way to building a great body. If you don’t then you need to get to know this amazing “feeling”. A pump is when your muscles are contracting at their highest peak and blood is flowing through them at full force. You “feel” your muscles working their way to almost exploding. This is a pump and you will often get it when you do your exercises with a sensible weight, using a full range of motion. If you can get a pump every time you work out, then you will build fantastic muscles in no time. The “pump” is the trigger for massive muscle growth. Can a product really give you a pump? You bet it can. Very few products can do this, but when you find one, you will not want to stop using it. Two of the strongest pump products you can legally get your hands on are: • Vasculator™ - A revolutionary cutting-edge product that can make you almost twice as big and twice as pumped in the gym within 4 pills! Now widely used by many professional body builders. Totally natural product and can also be used for competitions to get you bigger on stage without water-retention. • Creatine Instant™ - One of those products that gives you so much of a pump it is almost scary. You will get so pumped with Creatine Instant that you will look like you have just come back from the gym even days after your workout ended. • ZAC™ - Arginine/Carnitine product for fat loss and a great gym pump. Also used pre-sex for many benefits. • Vanataur – Another great product containing the unique Vanadyl Sulphate and Taurine. Proven to give you a pump every time you take it before a workout

Maintain and build Some people have a big problem trying to maintain muscle tissue. These people get a little muscle on and they lose it by the time it comes to their next workout. This can be due to a whole host of reasons. Two of the most important factors are lack of Growth factors such as Insulin Growth Factor (IGF) in their body or too much Cortisol release. If the cause is Cortisol, then you need to look at a strong anti-cortisol like Sculpt. Alternatively you can maintain muscle mass and build new muscles by using:• Sculpt•Nemesis•Natrex•The Body Kit System•Komplete•The Norateen range•Platinum•LA Whey•Explosive Creatine

Multi-vitamins, minerals and antioxidants Your body needs a multitude of vitamins and minerals to function well. It also needs a good base of antioxidants to keep its immune system on top of diseases. If your nutrition is not 100%, if you are trying to gain muscle tissue or dieting to lose fat, you will feel much better by supplementing with a good all-round vitamin & mineral formula. • Multi_Protector by LA Muscle is one of the very best formulas on the market. This unique supplement contains a wide array of vitamins, minerals and antioxidants in high dosages and in the right combination.

Protein bars Protein bars are a great way of adding more muscle-building protein to your diet. They can be taken conveniently at any time and taken to work, gym etc. LA Whey Protein Bars are a great way of getting 30g+ of quality LA Whey into your system at any time of the day.

LA Flapjacks are full of protein and extra carbohydrates for when you need energy before or after a workout.

Male products Many male products exist on the market claiming to do anything from increasing your penis to turning you into superman. MAN is a great product for men and comes with a 100% money-back guarantee. The MAN guarantee is that if you don’t absolutely love this product, you get your money back. This product has to be worth a try. Hint: If you are suffering from “male problems”, try stacking: MAN + Norateen Heavyweight + Vasculator + ZAC. You will be amazed! Horny Goat Weed is also a very powerful male supplements as used by men all over the world.

Advanced supplement stacks are for those who want to get their best ever body even quicker. By stacking certain supplements together, you can reach your goals a great deal quicker. Advanced supplements are not necessarily for “advanced” trainers. However they are for people who know exactly what they want and know that they want it badly enough to give it their all, financially, mentally and physically.

Fast size Platinum + Explosive Creatine + Any one of the Norateen range

Super-fast size 2 of the Norateen range + Explosive Creatine + Platinum + Komplete

Fast strength ZMAX + Any one of the Norateen range + Bio_Activator or LA Whey

Fast body-shape change Komplete + Any one of the Norateen range

“For those who just can’t wait.”

section 10

advanced supplement stacks

More muscle & less fat at the same time Sculpt + Natrex + Nemesis + Bio_Activator or LA Whey

Fast fat loss Fatstripper + Nobese + Bio_Activator or LA Whey Super-fast fat loss Fatstripper + Nobese + Sculpt + Antifat + Shaper + Fat Stripper Intense

Amazing pumps in the gym Vasculator + ZAC

Increased male sexual performanceMAN + Vasculator + ZAC

How long can you take supplements for? You must remember to always cycle supplements whereby you take a particular supplement or stack for a maximum 2 months and then you have at least 1 month off from that supplement/stack. This way you make sure that your body never gets too used to any given supplement/combination. Of course you can take a variety of supplements together, such as some of the stacks above. The only exception to the 2 month rule is protein powders such as LA Whey, Bio_Activator and Platinum which you can take all year round.

Do you lose the gains when you stop taking supplements? As long as you have cycled them properly and you don’t stop training, the gains you get from any supplement should stay with you. Supplements are there to take you to the next level and there would be no point in taking them if after discontinuation you went back to the previous level!

•Bench Press •Dumbbell Flyes •Dumbbell Press •Dips •Overhead Barbell Press •Lat Pulldowns •Shrugs •Chins •Deadlift •Barbell Rows •Overheard Dumbbell Press •Squat •Hamstrings •Calf Raises •Crunches •Leg Raises •Deadlift •Broomstick Swings •Knee Extensions •Leg Press •Seated Dumbbell Curl

section 11

exercises

Bench Press

Dumbbell Flyes

Dumbbell Press

Dips

Overhead barbell press

Lat Pulldown

Shrugs

Chins

Deadlift

Barbell Rows

Overhead Dumbbell Press

Squats

Hamstrings

Calf Raises

Crunches

Leg Raises

Deadlifts

Broomstick Swings

Knee Extensions

Leg Press

Seated Dumbbell Curl

After your mind-set, training and diet, posing is the most important thing for you to pay particular attention to. Posing shapes your body and tells your body what it should look like. Make sure you devote at least 10 minutes a day to perform the following poses.

section 12

how to pose

Front Double Biceps

Front Lat Spread

Abs & ThighsSide Chest

Most MuscularBack Lat Spread

Stretching is an important part of building a better physique. By stretching you elongate your muscles and avoid cramps. Make sure you incorporate some stretching at some stage in your workout. The best times are in the middle or after your workout. Chest Traps Delts Biceps Delt Back Glutes Hamstrings

section 13

stretching

Chest Traps

DeltsBiceps

DeltsBack

GlutesHamstrings

Most people pay a great deal of attention to their training without ever worrying about getting injured. If you have suffered from a training injury before, then you may well be a little bit more cautious than some others. Please remember that a training injury is the last thing you want to get. Doing a variety of different exercises opens you up to injuries from all angles in all parts of the body. Some people may be more prone to injuries because of their genetics, muscle ratios, techniques, habits etc. An injury can be a simple muscle strain that heals within days or a major shoulder tear which can take months if not years to heal! Imagine getting injured so badly that you can’t train for a year. That’s the last thing you want and something which will put an end to all your goals and aspirations. You don’t have to get injured to realise just how bad it can get. Use the following advice and stay injury-free on route to your ideal physique.

section 14

staying injury free

“If you are injured, no growth will take place.”

Clothing A cold body is more prone to injuries. A cold body can actually be a physically cold body. In other words if you have just started your workout or you are working out in cold weather, make sure you wear some warm clothing.

Warming up This very much depends on the individual, their body and their lifestyle. For example, someone with a good circulatory system who cycles to the gym may not want a particularly long warm up session on the treadmill. Another person with an inflexible body, bad circulation who drove to the gym may want to have a longer warm up. It is a good idea to do at least a 5 minute warm up session before you begin your main exercises. This can be on the stationary bike, treadmill, stepper, rower or anything similar. By doing a warm up, you get your circulation going, making sure blood reaches all muscle groups, getting you ready for your workout.

Avoid injuries Make sure you always “work your muscle” and not just “left the weights”. You must make sure that every exercise is performed using a full range of motion. In other words you fully stretch on every exercise and you fully contract, holding each rep for a few seconds. This will ensure optimal muscle growth. Never let your ego get the better of you. Showing off in the gym is not the name of the game. Many body builders have ended up with fat flabby bodies because they had to stop working out after an injury. Don’t let yourself become one of them.

Pain is a signal to stop Pain is never good. If you experience pain doing any movement, you must stop immediately. Never have the mentality that you must work though pain. It is very important for you to understand that pain is your body’s signal to you that something is wrong. You cannot ignore this signal. Working through pain can be very damaging in the long term. Make sure you stop what you are doing. If the pain comes back, then leave the exercise alone for as long as it takes. If the pain keeps persisting, then you must go to your doctor to find out the cause.

What should you do if you get injured? If you get injured whilst weight training, stop immediately. Within minutes of an injury, put an ice pack on it. This should limit your injury and help healing. Never put an ice pack on old injuries or injuries that have occurred sometimes in the past. The best way of dealing with old injuries is heat-packs, to ensure good blood flow. So just to make sure: • Sudden injury = ice pack immediately • Old injuries = heat pack

What about long term injuries? Sometimes with the best intentions in the world and even the best doctors, some injuries linger on. Injuries like back and shoulder injuries can take a long time to heal, as these are body parts which are used daily and cannot be rested. Heat and protein are particularly good for injuries. A strong supplement containing Glucosamine and MSM can also be of great help. A supplement which has given tremendous benefits to all sorts of injuries is IP4™ by LA Muscle. This strong product contains a unique blend of some of the world’s strongest healers and works for short term and long term injuries. If you want to stay injury-free or you have an injury which just doesn’t seem to go away, then give IP4 a try.

glossary Abs (six-pack) Abs (abdominals) are your so called "stomach" muscles. Acesulfame-k Artificial sweetener, some 200 times sweeter than sugar. There have been great concerns and debates over its safety. Acetyl-L-Carnitine (ALC) An ester of Carnitine. ALC may help with brain function, memory and the production of testosterone. ADP The end product of energy usage. ADP is what ATP turns to when energy is used up. ADP turns back to ATP as a cycle, when the body has consumed foods and certain nutrients. Amino Acids These are the building blocks of rotein; the parts which make up protein. Examples are Glutamine, Alanine, Cysteine… Anabolic The word "anabolic" conjures up images of anabolic steroids and illegal substances. The dictionary definition of Anabolism is as follows: The act or process, by which living tissues or cells take up and convert into their own proper substance the nutritive material brought to them by the blood, or by which they transform their cell protoplasm into simpler substances, which are fitted either for excretion or for some special purpose, as in the manufacture of the digestive ferments. Hence, metabolism may be either constructive (anabolism) or destructive (catabolism). For body building purposes, anabolic Anti-catabolic Anything which stops catabolism and preserves the breakdown of certain substances i.e. muscle tissue in terms of body building. Antioxidants Group of substances known to be beneficial for the body. Antioxidants typically attack free-radicals, thought to harm body processes. Antioxidants prevent cell oxidisation (destruction). Well-known antioxidants are vitamins A,C, Selenium, Beta Carotine… Aspartame Artificial sweetener manufactured by the giant GM company Monsanto. Phenylalanine is an ingredient of Aspartame and there are people who cannot metabolize it. Aspartame is a "highly" controversial sweetener with many bodies and people claiming that it is the cause of some 200+ diseases including cancer, Parkinsons, Alzheimer's… ATP (Adenosine Triphosphate) ATP is the body's energy currency and is released when fuel molecules are broken down. Biological Value (BV) Usually seen in protein articles, BV is used to measure the efficiency of protein usage by the body. The higher the BV, the higher the rate of efficiency of protein usage. Whole egg has a BV of 100 (used as a marker). Boron Also known as the Russian Anabolic (or at least used to be called that by companies trying to cash in!). Boron is a trace mineral that may help the body retain minerals, such as Calcium and Magnesium.

Bitch-tits (Gynocomastia, Gyno) Taking excess testosterone can turn to estrogen. For those who are susceptible to this condition, their nipples will start protruding and look like female breasts. Can be combated by certain drugs. In extreme cases, surgery is necessary. Anti-estrogens may help. Burn (the Burn) When a muscle is fully pumped and one trains it to the point of failure, the feeling of pain is often referred to as "the burn". This comes from lactic acid as a result of training to failure. Many people believe that it is this "burn" that fully develops muscle tissue. Carbs Carbs are Carbohydrates, your body's primary source of energy. Complex carbs are foods like pasta, potatoes, rice and bread; they are more for long-term energy. Simple carbs are sugars and fruit, more for short-term energy. Cardio Cardiovascular exercise which work your heart and use up oxygen and fat reserves. Cardio is the best way of getting rid of excess body fat, provided you stay in your Target Heart Range. Casein This is the primary part of milk and also the insoluble protein faction in milk. Some people believe this protein source to digest slower than others. There is also a school of thought which regards the indigestibility of casein as just that, indigestible! Many people are allergic or intolerant to casein. Catabolism Catabolism is the breakdown of complex substances into simpler ones. In terms of weight-training and body building, catabolism is where muscle tissue is broken down and used as sugar to fuel the body. Catabolic Anything which causes muscle tissue to break down. Clenbuterol (Clen) Clenbuterol is a drug is classified as a Beta-2 agonist and is used for treating Clen simulates Thermogenesis, which turns fat calories into heat and which results in a loss of body fat. Side effects can be experienced over 80mcgs. Most people use Clenbuterol for fat loss. This is a "drug" and not a supplement, steroid or hormone. It can have serious side effects such as breathing difficulties. Cutting (Cutting up, getting ripped, getting shredded) The process whereby body builders start getting rid of body fat to show their muscles to their full definition. Cycle This term is used in relation to steroids or supplements. A cycle is a full term of a specific steroid or supplement. i.e. a cycle of deca, may be 2 weeks or a cycle of Norateen may be 2 months. Deca (Deca Durabolin) Anabolic steroid used for muscle building. Nandrolone. Descending Sets Reducing the weight on each set as a continuation to the previous set ideally without rest. DOMS (Delayed Onset Muscle Soreness) The pain and soreness you may feel a few days after a heavy workout. You can also get DOMS if you hadn't exercises for a while or if you have tried a new exercise which targeted previously unworked muscles. Dosage The recommended amount of a pill, supplement, product to be taken at any one given time. Ephedra (Ephedrine) This is the active ingredient in the herb Ma Huang (Ephedra sinensis); this chemical is a powerful energizer and weight loss aid. Ephedrine has been banned in the USA and many other countries. It can have side effects.

Ergogenic (Ergogenic aids) Term referred to any nutrient that improves athletic performance. A typical example is Creatine Monohydrate. Essential Fatty Acids (EFAs) EFAs are regarded as "good" fats. They cannot be made by the body and should be supplied by our diet. Linoleic Acid, Omega 3 & 6 are examples. Many body builders believe EFAs are an essential part of the fat-burning phase. Estrogen The female hormone that develops and maintains female sex characteristics. Excess Testosterone (male hormone) can turn to Estrogen. Flush (flushing a muscle) Where bloody supply to a muscle is increased resulting in an increase in oxygen and nutrients being delivered to that muscle. Forced reps Where a training partner helps you to perform 1 or more reps over and above what you could manage on your own. Forced reps are very good for more muscle growth as they force the body into even more growth. Glutes This is the Gluteus Maximus muscle, otherwise knows as the bum cheeks, ass, buns! Glycaemic Index The Glycaemic Index (GI) measures only the rise in blood sugar triggered by various foods and drinks. If measures how much a food affects your blood sugar, so something with a high GI can cause a rapid rise in blood sugar levels whereas a food with a low GI can cause a steady and gradual rise in blood sugar levels. It is a good idea to know the GI for certain foods, especially if you are trying to lose body fat. Glycogen Glycogen is stored in muscles and the liver. Glycogen stored in muscles is important for bodybuilding as it is the primary fuel that powers your workouts and training. Glycogen is primarily derived from carbohydrates and hence why it is important to have a good carbohydrate intake if you are trying to build maximum muscle size. Growth Hormone (GH, Somatotropin) A very strong anabolic (muscle building) hormone that acts on all systems of the body and plays an important role in muscle growth and fat loss. GH is rapidly metabolised by the liver and has a half-life in the blood of approximately 15 to 45 minutes; hence why some say training over 45 minutes is pointless. Because of its half life, GH detection in drug-testing can be very difficult. GH is said to have side effects due to the way it works. GH does not discriminate as to what it "grows" and can grow your heart to a bigger size too. Guns In body building terminology, the arms are referred to as the guns. Gynecomastia (Bitch-tits, gyno) Where excess testosterone results in the production of estrogen and female breasts in men. Can be prevented or reversed by drugs; may need surgery in extreme cases. Surgery can make your pecs look like you never had gyno.

HIT Stands for High Intensity Training as documented by people like Mike Mentzer. Doing maximum training in minimum time. A very controversial method of training that often yields astonishing results. Hormones The technical definition is a substance, usually a peptide or steroid, produced by one tissue in the body and conveyed by the bloodstream to another to effect physiological activity, such as growth or metabolism. As an example, insulin is a hormone produced by the pancreas and one of the things it does is that it reduces blood sugar level IFBB International Federation of Body Builders. Events typically feature "big" bodybuilders, many of whom use steroids. Implants The process whereby silicon parts are placed inside the body to give the appearance of bigger body parts. Typically this is done by women (breast implants). However, the body building world has taken this up in the form of pec implants, calf implants etc. Implants are not muscle growth but can seem like it. Insulin An anabolic hormone transports sugar and nutrients in to muscle cells. Insulin is used by body builders in their mass stage and can be dangerous if misused. Too much insulin can cause sugar to by-pass muscle and be stored as body-fat. This is why it is not advised to have sugary foods too late in the day as they cause insulin release which could trigger fat storage. IOC International Olympics Committee. The main body that overseas Olympic athletes and their drug-testing. Isolation Training a muscle group in a way that no assisting or supporting muscles are involved. i.e. isolating the biceps, whereby the shoulders or forearms are not doing any of the work. Juice (gear, roids) Slag word for anabolic steroids, which are illegal to "sell" in most countries. Lactose This is the sugar in milk. Many people are intolerant to lactose. Typical symptoms are flatulence, digestive troubles, runny nose, sneezing. Lean Toned body with very low body fat levels. A lean body is a body that is often referred to as the "beach body". Mass Mass is body size; not necessarily lean muscle tissue, but just overall body size which could consist of fat as well. Putting on "mass" is putting on additional body size.

Metaboliser A product or thing which gets the body's metabilism going. In simple terms, something which makes things happen. In fat-burning terms, a metaboliser is something which gets body fat out of its hiding place and into the open to either be used up or excreted. Military Press You sit on a bench with your back supported. With a wide grip hold the bar at above your nipples. With your elbows back, press the weight directly overhead. Lock out at the top, slowly lowering the bar to the starting position. Military Presses primarily target the front delts. NABBA National Amateur Body Builders Association. Worldwide body, typically not drug-tested. Negatives The process of lowering the weight whilst weight training. This is usually the descending part of the exercise and is touted as good for extra growth. Close attention should be paid to negatives as this is often the very part that most people use bad form on. Peak (peak condition) Maximum muscularity for the individual body builder combined with minimum body fat. Most body builders reach their peak just before or on the day (if they are clever!) of their show. Power Snatch With an overhand grip, grab a pair of dumbbells or a barbell, bending at your waist and your knees. Straighten your torso and lift the weight as if performing an upright row; rather than stopping at the top, raise the weight overhead. Do this in one continuous motion by rolling your wrists back and 'throwing' the bar or dumbbells overhead. Return to the starting position by reversing this. Power snatch is performed by many powerlifters and is a great exercise for overall body mass. Proper Form Fully extending and fully contracting on each and every rep and taking your time. Proper Form is very important in overall muscle development. Protein The primary macronutrient for growth and maintenance of your body's structural parts, mainly muscle tissue. Protein is essential to life and the maintenance of a healthy body. Protein is a very important factor in muscle building and most body builders find that extra ingestion of protein results in extra muscle growth. Pump Where due to high reps on an exercise, maximum blood is flowing through a muscle group and the muscles feel like they are going to burst. The "pump" is often considered as a necessary part of successful body building.

Reps Reps make up a set. The number of Reps is the number of times you perform a specific exercise. So for example for a "set" of Bench Press, you may press the bar up 15 times (Reps) and perform this 4 times (4 sets). Ribose Ribose increases ATP. This is a simple sugar which is important in many processes in the body and found in all living cells. Ribose is taken by many athletes and body builders for extra energy and endurance. Ripped Where body fat is low and vascularity (veins showing) high. Being ripped means having a fair amount (or lots of) muscle tissue, lots of veins and very low body fat. Set (a set, the set, sets) A unit, single exercise. A set usually consists of a number of Reps. i.e. a number of times an exercise is repeated. Shredded Same as Cut, Ripped. Where body-fat is low and muscle definition high. Shuttling In supplements terms, shuttling is where a product is taken into the muscle tissue. Shuttling is often referred to in circumstances where a product's delivery to body-parts is quickened as a result of a process or ingredient. So for example, Creatine might be shuttled (taken) to muscle tissues quicker if taken with sugar. Six-pack The term used for the abdominal muscles, when they can be clearly seen. A person with very low body fat levels and developed abdominal muscles has a "six-pack". Spotting (a Spotter) Where a training partner or someone who is around, keeps a close eye and hand on the weights being lifted and may possibly assist in the final stages if you are struggling with the weight. A Spotter is good to have as a safety measure when performing difficult or heavy routines. Stacking Combining a number of steroids or supplements together at any one given time. i.e. Stacking Norateen with ZMA means taking both of them during the same period. Stacking is often a good way of getting quicker results. Steroids (Anabolic Steroids, Gear, Juice, Roids) Synthetic derivatives of the hormone Testosterone. Steroids increase the oxidation rate of fat and increase muscle tissue. Steroids can cause dramatic gains in muscle size in a very short period of time, however most of the gains can disappear after use. Steroids can have side effects and are illegal to sell in many countries. Stevia A herb from South America used as an artificial sweetener. Super-sets A super-set is a combination of exercises for the same body part done consecutively. i.e. Bench Press, followed by Peck Deck, followed by Cable Crossovers.

Synthol An oil based solution that swells the muscle region in which it is injected to and gives a swollen appearance. Synthol injections do not create muscle and can be dangerous if injected in to the wrong place. Synthol has been used by many body builders in place or in addition to "implants" to give the impression of extra muscles. Target Heart Range (THR) The optimum point at which your breathing and metabolism are fully geared for burning body fat as the primary way of fuelling your body. As a general rule, you are in your THR when you do cardio and you are not breathing too quickly or heavily and when you are not able to speak as normal (but not dying!). If you can talk but need to gasp for air every few sentences, then you are in your THR. You can of course use a chart and monitoring devices to be accurate. Testosterone (T) The male hormone responsible for deepening of the voice, hair growth, muscle growth. Excess testosterone can have side effects. Many people may be lacking in Testosterone due to the way society is processing food & water. Thermogenesis The process by which fat calories are turned into heat resulting in a loss of body fat. Thermogenesis is a major way of losing body fat but can be unpredictable, depending on the individual. Unilateral (unilateral training) This is when you train only one side of your body. Unilateral training is not advised unless you have one specific bodypart lagging behind the corresponding one. i.e. when one bicep is bigger and stronger than the other one. Vascularity Where veins are prominent on the body and look like they are roads on a surface. Vascularity is considered by many to be a sign of a hard-core body builder. Whey Made as a result of dairy (cheese) manufacturing. Whey protein is typically high in amino acid composition, including Branch Chain Amino acids (BCAAs) and has a high rate of nitrogen retention. Whey protein usually has a high Biological Value and is low in lactose (the part of milk which causes gas etc). WNBF World Natural Body Building Federation. Drug-tested.

THE BODY-KIT SUPPLEMENTS The BODY-KIT MANUAL is for anyone who wishes to get a noticeably better body in the shortest possible time. If you want even quicker results, then THE BODY-KIT SUPPLEMENTS have been specifically designed to work in conjunction with THE BODY-KIT MANUAL in giving you phenomenal results. Stick to the guidelines for astonishing progress. How to take THE BODY-KIT SUPPLEMENTS: ACTIVATOR 1 Muscle & Strength Activator 90 tablets Ingredients Each tablet contains pure: Magnesium Aspartate 150mg Beta Ecdysterone 15mg Zinc Monomethionine 10mg Vitamin B6 1mg Directions Take this product every day Non-training days: Take all 3 tablets spaced out (one say every 15-30 minutes) between your dinner and sleep Training days: Take all 3 tablets at the same time 30 minutes before your training

ACTIVATOR 2 Fat Loss & Definition Activator 60 tablets Ingredients Each tablet contains pure: L-Carnitine 100mg Methoxyisoflavone 50mg Chromium Polynicotinate 125mcg Directions Take this product every day Non-training days: Take one tablet in the morning Take the other tablet at night Training days: Take one tablet just after training Take one tablet just before sleep Take one tablet just before sleep

ACTIVATOR 3 Lean Muscle & Toning Activator 180 Capsules Ingredients Each serving contains high grade pharmaceutical quality: Conjugated Linoleic Acid (CLA) 1000mg Directions Take this product every day Take 2 capsules, three times a day with a meal. EAT & CHEAT FAT BINDER & REMOVER 90 Tablets Ingredients Each tablet contains pure: Chitosan 250mg Directions Take 4 tablets 30 minutes before food which contains fat

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