Favorite Arnie Quotes!!!!

Since he definitely was the greatest of all body builders I thought we could run through a few of our favorite quotes by the big man himself...

"Everybody pities the weak; jealousy you have to earn."

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. "
 
"I knew I was a winner back in the late sixties. I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way - I hope it never will."
 
"I saw a woman wearing a sweatshirt with Guess on it. I said, Thyroid problem?"
 
"I think that gay marriage should be between a man and a woman."
 
"It's simple, if it jiggles, it's fat."
 
"Learned helplessness is the giving-up reaction, the quitting response that follows from the belief that whatever you do doesn't matter."
 
"Milk is for babies. When you grow up you have to drink beer."
 
"Money doesn't make you happy. I now have $50 million but I was just as happy when I had $48 million."
 
"My relationship to power and authority is that I'm all for it. People need somebody to watch over them. Ninety-five percent of the people in the world need to be told what to do and how to behave"
 
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
 
"The best activities for your health are pumping and humping."
 
"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character."

Stay tuned we will have more from the big guy.....

Have a great weekend.

Supreme Supplements

Prioritize Your Supplement Purchases!!!

You train hard, eat right, and get results. To go along with your dedication, you also want to maximize your supplement plan. But where do you begin? There are so many quality supplements on the market – protein powders, pre-workout formulas, creatine blends…the list goes on and on.
Look no further. This article will help you to get the most bang for your buck. Let’s face it, few of us have the budget to purchase all the supplements we’d like to try. If you want to build muscle, here are your priorities:

Priority #1 – Protein!

All right, this priority is obvious. Proper protein intake is essential for building muscle, and for retaining muscle mass while on a fat cutting diet. You can work hard in the gym, but if you aren’t eating enough protein, results will be hard to come buy.
Whey protein powder is best taken first thing in the morning and post-workout. Casein protein powder should be taken in between meals and right before bed. Protein bars are an excellent choice for individuals who are constantly on the go, and can’t take a shaker and protein powder with them. It never hurts to keep a stash of protein bars in your gym bag, or at work.

Priority #2 – A Quality Multivitamin

It is simply not good enough to eat healthy and hope that all your nutritional bases are covered. Weight training and cardio taxes the body, and depletes it of vital nutritional resources. In addition, you are placing your muscles in repairing and building mode, meaning that you will need more than an average share of vitamins and minerals.
But there’s a problem. Most popular multivitamin products aren’t tailored for muscle building. In addition, name brand, discount store vitamin brands aren’t top quality as you are lead to believe. Though a label may state that you are receiving a certain quantity, the actual dosages received may be far different.
Stick with a multivitamin designed by a bodybuilding supplement company, for bodybuilders.

Priority #3 – Fish Oil

The fact that fish oil ranks third may be a shocker to many of you. Fish oil provides many health benefits, including improved joint health and relief from joint pain. Fish oil also helps to maintain proper cholesterol levels, and works to regulate blood pressure.
It is also known for its ability to help fight pain from migraines, and as a supplement that can help stave off depression. To top it all off, fish oil is also very inexpensive. No hard working, health conscious athlete should look past this essential.

Priority #4 – Creatine

Outside of protein powder, creatine is the king of muscle building supplements. Creatine allows you to train harder, and with more energy and strength. This additional push on a day in and day out basis helps to amplify your hard work.
Creatine also assists with muscle pumps, which can help a lifter connect better with the muscle(s) they are targeting. A quality muscle pump can also give you that extra mental edge, motivating you to push harder and deeper into sets as you feel a muscle burn.
As with fish oil, creatine is extremely cost effective.

Priority #5 – A Pre-workout Supplement

Pre-workout supplements are incredibly popular because they work, and work well. They provide you with an energy and focus boost during your workouts, helping to battle the fatigue and stress that comes from a hard day at work or school. Pre-workout supplements also provide a motivational boost; no matter how hard your day, you know that your pre-workout supplement will be there for you to provide a pick me up.
Many pre-workout supplement contain nitric oxide. Nitric oxide helps to increase blood flow in the body, and like creatine, can provide more energy and quality muscle pumps. Because of this, the combination of creatine and nitric oxide is a very popular muscle building stack.

Priority #6 – BCAAs

BCAAs, or branched-chain amino acids, are a popular bodybuilding supplement because they work to improve recovery, and to stimulate protein synthesis. BCAAs also work to boost endurance, and help to fend off muscle catabolism – or muscle loss.
While it is assumed by many that BCAA supplement isn’t needed, and that proper BCAA intake can be achieved through common protein foods, this isn’t often the case. Recent research reveals that BCAA supplementation is very beneficial while trying to cut fat. Additional research indicates that BCAAs promote the synthesis of muscle protein, and help to stave off muscle breakdown for energy.

Additional Recommendations

The six categories of supplements listed in this article are not the only effective muscle building and fat loss products. Glutamine, testosterone boosters, intra and post-workout supplements and antioxidants are also solid choices. Also, if fat loss is a key goal, do not rule of popular fat burning and energy supplements.

Supreme Supplements

Beginner Workout!!!

New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
With this workout your focus should be on your technique not the weight you're lifting. Get the technique right in this workout then move on to a more advanced workout after 8-10 weeks.
The workout hits your chest/triceps on Monday, back/biceps on Wednesday and legs/shoulders on Friday. Abs and lower back should be worked after each workout with 2 exercises (see ab exercises).

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	12,10,10,10
Incline Bench Press	2	10
Triceps
Exercise	Sets	Reps
Tricep Dip	3	Failure
Lying Tricep Extension	3	10
Workout Notes:
Have a 10min warmup before you begin your workout. Have your bench at a 30 degree angle for incline bench press. Make sure you lean forward to focus the work on your lower chest. Use assisted dip machine if you cannot do bodyweight. Light weights only for skullcrushers, focus on form.

Tuesday: Rest Day

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	10
Seated Row	3	12
One Arm Dumbbell Row	3	10
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8-10
Workout Notes:
Have a 10min warmup before you begin your workout. Focus on form. Use lat pull downs if you can not do pull ups. Can use EZ bar for barbell curls.

Thursday: Rest Day

Friday - Legs and Shoulders
Legs
Exercise	Sets	Reps
45 Degree Leg Press	4	12,10,10,10
Leg Extension	3	12
Leg Curl	3	12
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Dumbbell Lateral Raise	3	10
Workout Notes:
Have a 10min warmup before you begin your workout. 45 deg leg press, start with 75% of your max and add weight on each set. Lateral raises - focus on form using light weights

Saturday and Sunday: Rest Days

Now lets get to it.....This is a great way to get started on sculpting your body into he shape that you want it. Train hard and keep at it and the results are sure to show even quicker than you expect it to.

Remember..... You are what you put in.

Supreme Supplements

Protein Cookies!!!

 

 
 
This is a perfect high-protein snack food or for before/after a workout. Wash down with some yogurt or protein shake and you are easily getting 40+ g protein.

Ingredients

• 6 egg whites
• 1 3/4 cups Oatmeal
• 2 tsp Canderal
• 1 tsp vanilla extract
• 1/2 cup un-sweetened apple sauce
• 4 scoops whey powder (can use any flavor)
• 1 tsp virgin olive oil
• 1/2 cup raisins

Steps

• 1 Preheat oven to 180deg.
• 2 Mix all the ingredients together.
• 3 Bake for 20 minutes.

This is an awesome snack to have around the house because it will kill all cravings for junk. Its a great low-fat , low carb in between protein snack.

Enjoy!!!
Supreme Supplements

Visualize The Perfect Body!!!

In order to stay motivated we have to keep setting small goals for ourselves. One of the best way is visualizing the perfect body for yourself. Take a minute and close your eyes. Visualize the body and fitness lifestyle that you want.
Maybe you want to have massive muscles and strength to match? Maybe you just want to have the perfect beach body – ripped, with a great chest and arms? Or maybe you’ve lost control of your life, and simply want to lose weight?
Wouldn’t it be nice to stop obsessing about the perfect body, and to finally have it? Wouldn’t it feel amazing to know that the journey is over, and you can now move on to other goals in your life? If you’re like most of us, you have spent hours visualizing the perfect body, and may feel like it’s a foolish dream.
No dream is foolish! It’s time to formulate a plan. It’s time to set concrete, carved in stone goals. Visualize your perfect body, and perfect fitness lifestyle. Next, write down the details. Details are essential, and will help you to properly formulate goals.

There are literally hundreds of ways to stay motivated. But, the bottom line will always be this: if the fitness lifestyle doesn’t become your lifestyle, it will always remain a hobby.

You need to make changes to your life; changes that allow you to succeed.

Good Luck and Enjoy.

Supreme Supplements

Watch Your Back!!!

The importance of having a spotter that you can trust...



Enjoy the weekend Fitness Freaks.
Remember...IF IT CAME IN A BOTTLE WE WOULD ALL BE IN SHAPE!!!

Supreme Supplements

Overtraining!!!

A Look At Overtraining

 

When I started lifting weights, I fell into the same trap that most novice lifters do; I overtrained. I didn’t overtrain on purpose. I just loved training and believed that more was better. If I lifted for longer or more frequently I believed, I would get bigger faster. I loved the pump that I would get in the gym and like most newbies I believed that you grew inside the gym. Soon I was starting to develop the symptoms of overtraining:

Below are the most common symptoms of overtraining:

• Chronic fatigue.
• Injury
• Sore joints and muscles.
• Lack of ability to get a pump.
• Lack of desire to train.
• Strength loss.
• Lack of appetite.
• Weight loss.
• Insomnia.
• Depression.
• Sickness - constant runny nose.
• Moody.
• Lack of sex drive.

I thought that my body would get used to the extra workload that I was placing on it. Actually my body was starting to waste away and these symptoms were red flags telling me to slow down or I would get hurt.
I read an article on a bodybuilding website about overtraining. Honestly I thought it was a joke at the time. I said to myself “how can you overtrain.” After reading the article, I realized that my knowledge of training was the joke. Almost all of the symptoms that this article referred to I had. I decide from then on I would do my best to listen to my body and train smarter not longer and more frequently.

Below are some common mistakes that Novice trainers do, which result in overtraining:

Train Everyday - Most novice trainers love the feeling of the pump and decide and make the mistake of training there body everyday. Training results in microscopic tears in the muscles that will only recover and grow when you have rested and given your body the proper nutrients outside of the gym. If you don’t spend enough time outside the gym resting and eating properly your body will never make those gains.
Train Muscle too Frequently - I find that chest and arms are the muscle groups that novice trainers fall victim to the mistake of too much frequency. In the hope of increasing their “GUNS” or there “Bench” novice trainers will end up hit these muscle groups too often. Without adequate recovery time outside the gym your muscle size and strength will not increase and in the case of an over trained muscle most of the time it will atrophy or loss strength. Give your muscles at least 72  hours of rest before hitting them again.
Too Many Sets Per Muscle Group - This is the area where I fell victim too in my early training days. I would do endless sets for all muscle groups in the hope that the more I did the better my results would be. Well, my results were not as good as expected and it was not until I started lowering the overall number of sets and increasing the intensity that my results started to get better.

I have a base line for the average natural lifter for the amount of working sets for the main muscle group:

• Legs (Hamstrings/Quads) - 12-15 Working Sets
• Back - 12 Working Sets
• Chest - 10-12 Working Sets
• Shoulders - 9 Working Sets
• Biceps - 4-6 Working Sets
• Triceps - 4-6 Working Sets
• Calves - 4-6 Working Sets
• Forearms - 2-4 Working Sets

Improper Nutrition - Nutrition is an area where you can continue to learn forever. But there are some staples about your nutrition that you need to know to make sure that your body is getting the right fuel to recover and make muscle gains. Now that you have increased your activity level in the form of proper weight training your body needs the proper amount of protein, carbs and healthy fats to recover and grow from workouts.
Protein is used to maintain and increase mass muscle. Try to get your protein from:

• Whole eggs
• Egg whites
• Chicken
• Turkey
• Tuna
• Top round steak
• Fillet
• Quality protein powder 
• Other lean cuts of meat

Carbs are used as an energy source to fuel your workouts and are store in the muscles as glycogen. During the day opt for a complex carb so you have a steady stream of energy for the day:

• Brown rice
• Sweet potatoes
• Whole wheat pasta
• Whole wheat bread
• Oatmeal

After your workout you want to have a simple carb to help increase insulin levels which will help drive the glycogen and protein into your muscle. Simple carbs:

• Sugar
• Dextrose powder
• Wazy maise
• Fruit
• Fruit juice
• Honey

Healthy fats: All fats are not created equal some are better than others. Saturated and trans fats are unhealthy and mono-unsaturated and poly-unsaturated are healthy for you. Fats are an excellent long lasting energy source and can actually help in the fat loss process. Look to include these types of fats in your diet:

• Olive oil
• Flaxseed oil
• Fish oil
• Cashews
• Walnuts
• Almonds
• Natural peanut butter

When looking to construct your own diet follow these guidelines:

• 2 grams of protein per kg of bodyweight.
• 1-2 grams of carbs per kg of bodyweight. This will depend on your body type. The more of a hard gainer you are the more you will need carbs the easier you put on size the less carbs your body will need.
• Include simple carbs only in post workout meal.
• 20-25% of calories should come from healthy fats.

Lack of Sleep - Nothing will affect your recovery from a hard workout and send your body into overtraining mode more than a lack of sleep. When you sleep your body releases most of it human growth hormones (HGH). HGH is a critical hormone in the recovery process and without adequate HGH your body is missing out on a very important hormone for the recovery and growth. Look to get at least 8 solid hours of sleep a night. Also taking small naps during the day will also help your recovery time from workout to workout.
Improper Training Split - This mistake is a little more complicated than the previous ones listed above. One of the biggest reasons is that most of the symptoms of overtraining are not present. Usually the only symptom present is atrophy and strength loss. Most trainers think that they have hit a plateau but actually they have been overtraining muscles because of a lack of knowledge on how to make an effective training split.
When making you own training split you have to realize, direct training of some muscle groups results in the indirect training of others. For Example:

• When performing any kind of press for either chest or shoulders you are indirectly working your triceps.
• When performing and kind of pulling exercise for your back you are indirectly working your biceps and forearms.
• Deadlifts recruit your entire back but indirectly recruit your legs and forearms.
• Squats recruit all leg muscles but also indirectly recruit your lower back.

So how do I create an effective training spilt and make sure that I don’t fall victim to overtraining my muscle groups? Muscles groups, which are indirectly trained by another muscle groups training should never be worked the day before or after that muscle group. For example: Triceps should never be trained the day before or after chest or shoulders. It is fine to train them in the same workout because once you are done training both muscles will get adequate time to rest, recover and grow.
Below is a sample training split:

• Day 1 - Chest/Triceps
• Day 2 - Back/ Biceps
• Day 3 - Legs
• Day 4 - Shoulder/Arms
• Day 5 - Off
• Day 6 - Off
• Repeat

Overtraining is one of the mistakes that most trainers fall victim to when they start training. The sooner you realize what you are doing and address your mistake, the sooner you will be on the road to amazing gains. Please use some of my guidelines to help you improve your nutrition, be more effective in the gym and hopefully make some great improvements to your physique. I know you love training and there is no place you would rather be then under the bar lifting huge weights but always remember you grow outside the gym not in it. So make sure that after you hit your personal best you give your body enough time to recover before hitting it hard again. Good Luck.

Supreme Supplements

Abs!!! Need I Say More.

So we have run through a few workouts and decide what we're going to do with regards to hitting the weights, but now it is time to get to the most sort after muscles on your body, the one that every guy wants and every girlfriend dreams that their boyfriend will have.....Yes you guessed it....ABS!!!
This routine is sure to get your abs into perfect shape looking like it was sculpted by Mr.Michelangelo himself.

Description of Workout:

Perform this ab workout on 2 non-consecutive days each week. 30 - 60 seconds rest between exercises, 60 - 120 seconds rest between cycles. To make it more challenging, use no rest between exercises.

Day 1 - Abs
Abs
Exercise	Sets	Reps
Swiss Ball Crunches	1	25
Lying Bench Leg Raise	1	20
Decline Weighted Crunches	1	15
Plank	1	Max Time
Notes
Repeat this entire cycle 2 to 3 times.

Day 2 - Abs
Abs
Exercise	Sets	Reps
Twisting Decline Dumbbell Situps	1	25
Hanging Knee Raise (Alternate sides)	1	20
Decline Weighted Twist	1	15
Side Plank (Max time per side)	1	Max Time
Notes
Repeat this entire cycle 2 to 3 times. There is no greater reward in gym then seeing results and there is no better results then seeing your abs take shape. Lets work hard lets train hard. Enjoy!!! Supreme Supplements

Are you tired of plain old boring protein shakes or are you just revolted by them on the whole.... Well fear no more because here are a few fun and tasty ways to make a protein shake taste so good that you would want to be sipping it on a beach in Cancun.

Protein Shake Recipes

Berry Good Shake
Ingredients:

• Mix 2 scoops of Raspberry Yogurt and protein powder
• 4 strawberries
• 15 blueberries
• 450ml of nonfat milk
• 1.2 cup of ice cubes.

It is so good that you should serve it with a little umbrella in it!

Strawberry Nut Shake
Ingredients:

• Mix 2 Scoops of Vanilla protein with
• 1 cup of fat-free strawberry yogurt
• 6 shredded macadamia nuts.

Plum Ice Shake
Ingredients:

• Mix 2 scoops of Vanilla ON 100% Whey or other protein with
• 1 ripe plum (pitted) juice of 1 lemon
• 450ml of ice water
• 1.2 cup of ice cubes.

Wild Berry Boost
Ingredients:

• 2 scoops vanilla flavor whey protein powder
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 450ml nonfat milk
• 1/2 cup ice cubes

Peanut Brittle Protein Shake
This is a delicious favourite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.
Ingredients:

• 2 scoops vanilla protein
• 1 tbsp sugar-free instant butterscotch pudding mix, dry
• 1 tbsp natural peanut butter, chunky
• 250ml. cold water or lowfat milk.
• 3-6 ice cubes

Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g

Well i really hope that you enjoy the wonderful taste of your new protein shakes..... I know I do. Stay tuned to Tasty Tuesdays as i will be continuously updating with delicious recipes.

Remember..... Healthy can be Tasty!!! 

Supreme Supplements

31 Ways to Motivate Yourself to Exercise!!!

 

“80 percent of success is showing up.” – Woody Allen

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: You know how good you’re going to feel.
2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
10. Forums. Join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
12. Fitting into new clothes. Wanna look good in a smaller size? Work out!
13. Being attractive. That’s always a good motivator, as I’m sure we all know.
14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
17. A workout partner. Best thing I’ve done.
18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
19. A coach or trainer. Worth the money, just for the motivation.
20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
21. Your before picture. You often don’t realize how far you’ve come. Take pictures.
22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
24. Living long enough to see your grandkids … and play with them.
25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
28. Motivational quotes. I like to print them out or put them on my computer desktop.
29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
31. An upcoming day at the beach, or a reunion. Nuff said.

What are your motivations? Let us know in the comments.

Supreme Supplements

If He Can Do It So Can You!!!

Now there is definitely no more excuses....

Have a brilliant weekend fitness freaks!!! 

Remember: THOU SHALT NOT WEIGH MORE THAN THY REFRIGERATOR.

Supreme Supplements

Common Gym Myths!!!

 

The vast majority of myths about weight gain are mostly passed down from "gym talk" and so-called experts who know nothing about the body's workings.

Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don't believe everything you hear in the gym when it comes to exercise and weight gain, do the research yourself.
Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Lets take a look at some of the most common weight gain myths.

1 - High repetitions burn fat while low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you, also if the weight doesn’t changes on the bar nothing will change on you. You need to become stronger.
Definition has two characteristics, muscle size and a low incidence of body fat. To reduce body fat you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off? Better still; use the low reps to build muscle, which will elevate your metabolism and burn more calories (less fat).

2 - Vegetarians can’t build muscle.

Yes they can! Strength training with supplementation of soy Protein Isolate has shown to increase solid bodyweight. Studies have shown that athletic performance is not impaired by following a meat free diet, and people strength training and consuming only soy protein isolate as a protein source were able to gain lean muscle mass.

3 - Strength Training will make you look Masculine

If it is not you’re intention to bulk up from strength training you won’t. Putting on muscle is a long hard slow process. Your strength-training regime coupled with quality food will determine how much you will bulk up. To bulk up you also require more food. Women don't produce enough testosterone to allow for muscular growth as large as men.

4 - By working out you can eat what ever you want to

Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want. Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure.

5 - If you take a week off you will lose most of your gains

Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to ten weeks in between strength training cycles it has the habit of refreshing you and to heal those small niggling injuries. By having longer layoffs you do not actually lose muscle fibers, just volume through not training, any size loss will be quickly re-gained.

6 - By eating more protein I can build bigger muscles

Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance and eating more calories than you can burn off. With all the hype about high protein diets lately and because muscle is made of protein, it’s easy to believe that protein is the best fuel for building muscle, however muscles work on calories which should predominately be derived from carbohydrates.

7 - If I'm not sore after a workout, I didn't work out hard enough

Post workout soreness is not an indication of how good the exercise or strength training session was for you. The fitter you are at a certain activity, the less soreness you will experience after. As soon as you change an exercise, use a heavier weight or do a few more reps you place extra stress on that body part and this will cause soreness.

8 - Resistance training doesn't burn fat

Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories whilst exercising but does little else for fat loss afterwards.
Weight training enables us to burn calories whilst exercising but also helps us to burn calories whilst at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn though an increased and elevated metabolism.

9 - No pain no gain

This is one myth that hangs on and on. Pain is your body signalling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but that's not actual pain.

10 - Taking steroids will make me huge

Not true, strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.

11 - Strength training won’t work your heart

Wrong!! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute. For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout. Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved.

12 - I can gain muscle and lose fat at the same time

Wrong. Only a few gifted people with superb genetics can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.


Well I hope that this has cleared up any misconceptions that you have, or what people have told you about building muscle or losing weight.
Always keep healthy, always keep fit.... A fit body is a fit mind!!!

Supreme Supplements

Bulk Up, Hulk Up!!!

So i've been inundated with request of a muscle building workout... Something thats gonna make people ask you where the deflate button is...
Well lets get into it. Its quite simple guys.....if we gonna be scared to hit the big weights we are never gonna grow.

Description of Workout:

10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 5 day split routine with cardio on Wednesdays and rest on the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 6 times a day.

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Barbell Bench Press	4	10, 8, 8, 6
Incline Bench Press	3	8, 8, 6
Decline Bench Press	3	8, 8, 6
Dumbbell Flys	2	10
Dumbbell Pullover	2	8
Triceps
Exercise	Sets	Reps
Tricep Extension	4	10, 8, 8, 6 adding weight
Tricep Dip	3	10
Tricep Bench Dip	3	8
Workout Notes:
None.

Tuesday - Back and Biceps
Back
Exercise	Sets	Reps
Chin Up	2	8
One Arm Dumbbell Row	3	8
Seated Row	2	8
Bent Over Barbell Row	2	8
Lat Pull Down	3	10, 10, 8
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8, 8, 6
Close Grip Preacher Curl	3	8, 8, 6
Incline Dumbbell Curl	2	12-14
Concentration Curl	2	10
Workout Notes:
None.

WEDNESDAY - CARDIO

Thursday - Shoulders and Forearms
Shoulders
Exercise	Sets	Reps
Machine Shoulder Press	3	10
Dumbbell Reverse Fly	3	8-10
Military Press	4	10
Dumbbell Lateral Raise	2	10
Dumbbell Shrugs	2	10
Upright Row	2	10
Forearms
Exercise	Sets	Reps
Standing Wrist Curl	4	10
Barbell Wrist Curl	4	10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.

Friday - Legs
Upper legs
Exercise	Sets	Reps
Squat	5	10, 8, 8, 6, 4
Leg Extension	3	12
Leg Curl	3	12
Calves
Exercise	Sets	Reps
Standing Calf Raise	4	12
Seated calf Raise	2	12
Workout Notes:
None.

WEEKEND - REST TIME

So lets do it, lets hit it hard.

Remember.......

GO BIG OR GO HOME!!!

Supreme Supplements

Big Food, Big Muscle!!!

Not all of us are looking to lose weight for this summer.... Yes there are crazy people, like myself who are looking to pack on the size, put on the kilo's of pure muscle mass. Well the first place to start is our diet. Lets get one thing straight, if you want to put on the size, you have to put in the food. The bigger we want our muscle to grow the more we have to feed it, logical... We need to pack on the calories, a word that should not scare anyone that is trying to put muscle on. Its time to start reading the nutritional values of what we eat, because we will be going no where really slowly if we have no idea what fuel we putting in.

Here is a great diet to try and follow to pack on a few extra Kg's of muscle before we hit the beach....

Meal	Food	Protein	Calories
Meal#1 7:00	30 grams of whey protein taken with water. 30mins later, omelet using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice.	60g	550
Meal#2 10:00	Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas.	45g	400
Meal#3 1:00	150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit.	35g	500
Meal#4 4:00	Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits.	40g	500
Meal#5 6:00	40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine.	40g	350
Meal#6 7:00	150 grams of lean beef, chicken or fish. Brown rice and green vegetables.	40g	550
Meal#7 10:00	Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein)	30g	160
	Totals:	270g	3510

Enjoy the eating... and packing on some serious muscle. Remember that you are what you eat!!!

Supreme Supplements