Q: Hey Reggie! Recently I started reading the researches and books written by Ph.D Aubrey De Grey and thought of trying a calorie restrictive diet. Is it possible to get a six pack fast and easy with this type of diet? My doctor told me that this diet contains way too little calories for forming an effective diet for longevity and fat loss. Thanks in advance, Ryan.

A:  Hey Ryan, how’s it going? Getting a six pack is more a matter of what you eat no more less than how much you eat. Aubrey De Grey’s type of eating is highly effective for increasing lifespan in many species other than humans. It is safe to assume that it is just as effective in humans as well. Regarding fat loss – have no worries.

You can perfectly form a good diet for both longevity and fat loss, just make sure you include a high-protein breakfast, avoid all carbs (including fruits, they are high in fructose which converts easily to fat storage), and make every meal a high-protein high-fat meal. For the average eater, we’re talking about 3-4 meals a day of about a thousand and something calories. This is somewhere between the diets advocated by calorie restricted, but still low enough to be considered “calorie restriction diets”.

I personally don’t think the amount of calories is what matters. The body is way more complex than that and I believe soon enough we will find out the exact mechanism that is responsible for the increased lifespan that is correlated with a low calorie diet.

• Keep feeding your muscle tissue with a constant flow of amino acids. If you want to maximize muscle growth you should never let your poor muscle cells go hungry! I make sure to allow for a constant flow of amino acids by consuming a protein drink two to three times per day in addition to my meals, and then supplementing even that with a few BCAA tablets here and there if I’m training hard. My current favorite protein supplement is Maximuscle Promax and I’d be happy to recommend that (if you can stomach the cost – it’s not the cheapest product out there), but tastes differ, so expect to try a few different products before landing on something that you can supplement with daily without growing sick of it quickly.
• Do NOT train like the pros. The routines used by professional bodybuilders make for entertaining reading material in various bodybuilding magazines, but these routines are not well suited to those of use who are 100% natural and lack the almost superhuman genetics that the professionals are blessed with. The workload is just way too big. Generally speaking, if your want to grow muscle fast, train less – up to a point, of course. Training too much is still a common mistake made by bodybuilders everywhere, so experiment with different training loads to ascertain what suits your particular physique and body chemistry the best.
• Maximize your body’s own production of anabolic hormones. Learn how to manipulate your endocrine system naturally to get some of the benefits of high hormone levels without the potentially life threatening side effects that performance enhancing drugs tend to come with. For instance, to maximize the production of testosterone (the most anabolic hormone we have), make sure you get plenty of sleep, take a zinc supplement, reduce stress, enjoy a healthy sex life, consume plenty of essential fatty acids and even some saturated fat on a a daily basis, eat eggs, and train with the big compound exercises (bench presses, squats, deadlifts etc)  that promote testosterone production.

These are just three simple tips that can help you boost muscle growth and reach your full potential naturally. Use them responsibly!

What you need to do is to add cheap protein powder into a blender and then add water and different kinds of fruit to come up with some wonderful tasting protein shake recipes, now they are not all going to taste great first time and it does take some practice but is so worth it when you get it right. I usually go and buy three cheap protein powders in vanilla, chocolate and strawberry flavour as if I get it wrong I do not want to be wasting my expensive protein powder as I am very fond of it.

The vanilla is the best to use because the taste of the fruit becomes more evident when you do it this way, Try adding exotic fruit such as mangoes and kiwi, make a note of the amounts of fruit and water etc that you are using and try and use a good blender that is capable of blending harder fruits such as apples and pears etc. I usually make a couple of good shakes then stick them in the fridge while I go and try out my new golds gym weights then after my session go and have a nice cold shake and try out my new recipes

Protein Powder, Creatine And Glutamine

The first effective supplement for building muscle is protein shake or protein powder. In the market this is a number one supplement today which comes in different flavours and forms. While some come in powder form the others come in liquid form. Strawberry, chocolate and vanilla are some of the flavours these protein powders come in. Muscles in the body are made up of proteins. The amino acids get strung up in proteins and hence protein is an essential supplement for muscle build up. Muscles start developing drastically as these supplements are taken. When you look up Get Fit You online you are sure to get more information.

A great anabolic signaler is creatine which helps in increasing weight after every intense workout and also fills the muscles with water. Muscles get built when workouts are increased and for this you will have to increase the weights. In the body one of the key agents for recovery is glutamine. To speed up recovery it is very necessary to take glutamine after a workout is completed. As a result in the body, less soreness is also experienced. After an intense workout is done, glutamine helps the body to recover fast. Make sure you also maintain a good diet which considering any of these best workout supplements to build muscle.

The fad for using HCG as a dieting method began back in the 1950s after Dr. ATW Simeons revealed that HCG can supposedly increase the metabolism and help the body burn off fat rather than store it. The HCG Diet only became more and more popular after that, especially with the recent development of using HCG drops instead of injections. The HCG drops are now more commonly used for the diet than the injections, since it is reported that it doesn’t pose the same HCG injection side effects. And aside from HCG drops or injections, the diet also has a special program of food and drinks that one should follow while on the diet, a low-calorie regimen that doesn’t exceed 500 calories a day.

The HCG Diet drops may not give the side effects associated with injections, such as pain and swelling at the injected site, but it doesn’t prevent one from experiencing the side effects of the HCG hormone. Websites like hcgdangers.com declare on the very first sentence that “there are no dangers of HCG on human body,” but there are plenty of research and findings backed by the United States Food and Drug Administration that HCG, whether in oral or injection form, are not safe and effective for use as a weight loss treatment. This means that HCG should not be seen as something essential, like a vitamin or mineral, for HCG can give far worse reactions to the body than simple potassium or vitamin b12 side effects, like ovarian hyperstimulation syndrome, chronic vomiting, depression, and in rare cases, the enlargement of breasts in men.

HCG Diet drops and injections should not be tried without first consulting your doctor. Not only will this save you unnecessary expenses, but it can also keep you from falling prey to fake HCG products. And the US FDA has stated that HCG in any form is unsafe and ineffective for weight loss, so protect your health by refraining from trying out the HCG Diet.

Weight Machines are the most commonly used strength training equipment in gyms. These machines make use of gravity to resist muscle movement and thereby building strength and muscle mass. They are built using simple tools such as pulleys, wheels, cables and levers. The level of resistance in these machines can be adjusted to suit your needs. You may either go to a local public gym or purchase a home weight machine if you are really keen on working out at home. Renting would be a better option because weight machines may cost you hundreds of dollars.

Exercise balls also known as Swiss Balls are another widely used equipment. They are available in many variations, made of PVC, ultra-lightweight, air filled and can be used not only for exercising but also physical therapy. A medicine ball which looks like a basketball is used in the treatment of back problems. Basketball players use this to train their wrists as it is much heavier than a basketball. It increases the players’ capacity to shoot accurately from a distance. Leg weights can be used by athletes in the same manner.

If you intend to strength train and get fit you must consider making use of these equipment. They can be purchased at any sports store, and cost you from a few dollars to a few hundred dollars depending on the type and utility of the equipment.

HGH supplements, the shorter term for Human Growth Supplements, are extra intakes for the body system. It works just like the natural human growth hormone that is secreted out of the pituitary gland in the brain. The only difference is the fact that it is developed artificially.

A lot of people, especially actors and actresses, are already convinced of the power of this supplement. However, there are still some who are a little skeptical when it comes to things like this. They always think about the side effects of hgh factor.

There is no point in denying side effects from this substance. Everything taking inside the body system may or may not have some good or unwanted effects. It just so happened that the HGH supplement can give out side effects if, and only if, it is taken or administered without regulations.

Two of the most common side effects of HGH factor are muscles weakness and heart diseases. These two side effects can be attributed to the character of the supplement that will help in the growth of organs. because of the steady growth in the organs of the body when taking this substance, the heart and the muscles may also have some significant changes that may be a little out of normal thereby causing some problems. Hence, the regulation and proper care when administering is really needed.

Another way to bypass the side effects of this substance is by consulting a physician. This is in fact one of the safest move you can make before leaping for a decision.

Kre Alkalyn is a brand name form of creatine that is taken in pill form. This creatine is essentially a creatine molecule bonded to an alkaline molecule. The makers claim is that, when bonded to an alkaline molecule, the creatine becomes more pH stable, thus more absorbable by the human body. Most forms of creatine come in powder form, however, Kre Alkalyn comes in pill form because the dose is much smaller. The recommended dose is only .75 g per serving. Powdered creatine supplements (such as monohydrate) usually have a serving size of around 5 g. Because Kre Alkalyn is said to be so much more absorb-able, you don’t need to take a large dose. Kre Alkalyn does not need to be cycled, the way creatine monohydrate does and side effects such as bloating are minimized, due to better solubility and lower dosage. A supplement company called Sci Fit produces a very popular Kre Alkalyn. I’ve used Kre Alkalyn personally and can say that the results are in the average range, when compared to other creatine products. I would rate it a six or seven on a scale of 1 to 10.

Creatine HCL (hydrochloride) is a new and very popular form of creatine. Many claim it is the best creatine on the market. Again, this is just creatine bonded to a hydrochloride molecule. The manufacturers claim is that this form of creatine is more soluble and thus can be used more efficiently by the human body. Users of this form of creatine claim no bloating and no side effects. Pro Mera Health makes the most popular creatine HCL supplement, ConCrete. This creatine supplement also does not require a loading phase. I have not personally used this creatine, however I hear very good things.

Although creatine monohydrate has been around for a while and may cause more bloating and side effects than some of the newer types of creatine, it is still considered the gold standard. This is because it has produced consistent, documented results for decades now. It is also considerably less expensive than most of the other creatine supplements you’ll find on the market. Each creatine supplement may have its own distinct advantage such as smaller doses, less side effects or better solubility, however, if you’re looking for the most effective creatine, in regards to muscle gain, creatine monohydrate is probably your best bet. I have used creatine monohydrate and experienced great gains, with minimal side effects. If you are worried about creatine side effects, click the link to read more.

When you perform two consecutive sets that work the same muscle group, with no rest in between and using different exercises… that is a superset. This method of training, further stresses the muscle when compared to a normal set.  Immediately beginning a second set of exercises after the completion of your first working set, will further stimulate the muscle fibers and will call upon more of them to contract during the second set. This will essentially lead to gains in muscle mass.

Chest muscle growth can really slow down or even stop, if you hit a plateau in your training. Standard sets of exercises where you perform a set, then rest, then perform another set can become predictable very quickly. In this scenario your chest muscles have adapted to the stimulus put on them but are now in a comfort zone.

You need to get your muscles out of that comfort zone to progress and increase muscle mass on your pecs. The best chest workout routine that can help in this aspect is one that includes supersets – don’t let the pecs rest and immediately hit them again with another exercise. Yes, your chest muscles will ache more afterwards, but that is good because your pecs will repair, adapt and grow.

Try this superset as part of a chest workout routine for mass:

First Set – Dumbbell Flyes

This will pre-exhaust the pecs, isolating them during the whole range of motion.

Using a flat bench, lie down and with dumbbells in your hands, hold them directly over the centre of your pecs. From this initial position, keep your elbows bent and bring your arms downwards until the elbows are more or less in line with your chest. Allow a nice deep stretch of the pecs and then slowly move the dumbbells back together to the initial position,  keepng your elbows bent at all times.

Do several reps maintaining proper form throughout.

Immediately start the second set…

Second Set – Barbell Press on Incline Bench

Make sure the angle of the bench is 45-60 degrees. With an overhand grip, grab the bar, breathe in and slowly lower the bar until it touches the sternum, then press the bar upwards semi-explosively. Exhale while doing this.

Do as many repetitions as possible.

You’ll need to rest a good couple of minutes and then repeat the superset.

3-4 sets of these should be plenty.

Note: Increase the weight each time and decrease the reps as you go. Alternatively you could start with heavier weights and lighten the load for each subsequent set, but increase the reps instead.