Lean and Toned Muscle Fitness with John Fit!

(Again.. Eye Candy For the Ladies.. But Motivation For The Guys! Nick Auger’s Really Lean, Balanced & Symmetrical, & Has a Great Beach Shape with Low Bodyfat..Attainable for Anyone w/ the Right Plan & Patience)

When I was in college, I went through the bodybuilding phase of trying to put on as much size as possible, seeing if I could grow my arms bigger than my head (tough task but I tried).. Attending Florida State University without a nice body wasn’t an option for me.. I mean, when you’re surrounded by 20,000 tan, beautiful, Florida women everyday, there’s a premium put on guys with ripped stomachs, and “stud-like” bodies.. Even though I have different goals now than “beefy muscles”, I’m glad I layed that foundation of muscle because my body will always have that density I talk so much about. Now, I can just focus on staying lean and being as organic as possible to create longevity in my health.. One of the Best Tools I use now to stay lean, by maintaining muscle even on a busy schedule, is an Upper/Lower Body Split Training Regimen. This plan breaks down enough fibrous tissue to stimulate lean muscle & symmetry on a time budget, but doesn’t carry the intensity of a bodybuilding split inducing over-training, &/or over-development of any one muscle.

Bodybuilding Routines/Splits Lead to Unbalanced Physiques..

Have you ever seen someone with huge arms, but no chest? Or oversized shoulders that hunch forward because of the lack of back support? I see this more times than not in the gym. This is from NOT giving certain areas the quality of workout that you’re giving other areas, and the result is a sloppy looking physique. Your lifting routine should bring out the harmonious development of all muscles at the same time creating balance & symmetry in your physique. I would personally rather have all little muscles, than one big and one small, which is bad on your posture & looks worse. The upper/lower body split keeps you from undertraining or overtraining any one body part, resulting in a balanced physique. A bodybuilding routine often calls for 15+ sets of chest on Monday.. I say, let’s spread all those sets out.. Do 6-8 sets on Monday, then 6-8 sets again Friday.. Approach your workout like your diet.. Is it more beneficial to fill up on one meal, or spread the meals out during the course of the day?? Same principle. “Graze” in the weight room to keep your muscles tight & harmoniously flowing through the workout week.. This will keep lean tissue forming, but won’t be enough stress on the muscle to induce overtraining or overdevelopment.

(Body-For-Life Encourages The Upper Body/Lower Body Training Split.. Here’s a Picture of Mark Cafiero, a Contestant in the Body For Life Program Who Trained On This Split & You See The Results.. Soft & Flabby, to Lean, Tight, Toned AND Symmetrical while juggling a busy schedule.. Looks Like a New Man! (AND Did You Know You Can Get 20% Off with A Gap Card?? Check out the promotion on his bedroom door in the pic to the left.. :)) )

Upper/Lower Body “Split” Training is Perfect For the Busy Man or Lady..

Wow.. Sometimes I just wish there were more time in the day.. I’m involved in so much these days, that I’m constantly rushing somewhere.. But I never put my workout on the back burner because I do EVERYTHING better when I’m in shape.. I look better, I feel better, I sleep better.. I’m an all around more confident guy when I’m in shape.. If you have kids running around going crazy, a job that keeps you at the office until 9pm (this is the unfortunate category I fit into), or anything else that’s keeping you from spending 2 hours/day in the gym, then this is a perfect plan to tighten your body up. Being Able to pump up all my muscles in one workout makes me feel productive, keeps me tight all week, plus it scientifically may fuel more lean sustainable growth by allowing my body to rest and recuperate properly outside of the gym.

Plan Your Workout Like This..

Before you dive into any workout routine, its best to plan out the week ahead so you’re not guessing on what you’re gonna do when you get to the gym.. If you are pushing yourself with intensity in the weight room, a muscle doesn’t need anymore than 6-8 good working sets, per workout, to fuel sustainable lean growth. (I personally lean more towards the 6 than the 8).. The workout plan may look like this..

Monday- Chest, Back, Shoulders, Biceps, Triceps (Each Muscle Gets 2 Exercises of 3 Sets Each.. 6 Total Sets of Chest, 6 Total Sets of Back, etc etc.)
Tuesday-Off
Wednesday-Quads, Hamstrings, Calves, Abs (Each Muscle Gets 1 Exercise for 4 Sets.. Cardio Will Be Working the Legs too, So I don’t go Overboard with the Leg Development)
Thursday- Off  
Friday- Repeat Monday’s Workout (This Workout could be done on Saturday with no problem)
Saturday- Off
Sunday- Off
Next Week:
Monday-Repeat Last Wednesday’s Workout (Legs & Abs Day)
Tuesday-Off
Wednesday- Repeat Last Monday’s Workout (Upper Body Day)
And You See How the Rotation Continues throughout the Ongoing Days.. Lifting Monday, Wednesday, & Friday.. Rotating Upper Body and Lower Body Each Workout..

This is the ”Weight Lifting” side of your workout.. If you are intense with this efficient lifting program (not resting too long between sets), then you should still have plenty of time to get in as much cardio as you need & get out of the gym within the hour, maybe slightly over.. You’re only lifting for 3-3.5 hours a week here.. This is plenty of work to stimulate lean tissue growth (Most Would Think You Need to Pump Iron Not Stop To Gain Lean Muscle, But Less Is Actually More If Lean, Dense Tissue Is The Goal.. We Hit the Weights Hard & Intense Here For the Stated Time, and Then Get Out of the Gym, Rest, & Eat Healthy).

If You Don’t Want to Look Like a Bodybuilder, Don’t Train Like One..

The most underrated piece of a good training regimen is rest. Unless you are eating like an animal, and taking 2 hour naps everyday, and potentially juiced up on anabolics, MOST genetics won’t allow you to benefit from working out on a bodybuilding split. Most bodybuilding splits have you performing 15+ sets of each body part in a given workout, totally destroying all fibers fueling growth (as long as you’re eating properly).. But, if you aren’t eating like the bodybuilder (which isn’t “the look” we’re endorsing here) then you won’t be recovered when the next workout comes along. For example, the infamous Arnold Split! Everyone wants to look like Arnold Shwarzenegger, & they are lifting like he did hoping for Arnold’s physique to pop out of their body. I won’t go into his split, but its such high volume & workload that without a little “anabolic help” or eating 7,000 calories a day, the body will be over-trained in less than 2 weeks. With an upper/lower body split you’re able to break down enough of the muscle fibers to stimulate lean tissue growth, without doing so much work that overdeveloping the muscle could result, & you will be recovered and feeling fresh by the next workout. This is a great “Get Lean”, without looking bulky, program..

With a balanced physique your body will look better in clothes, be more appealing at the beach (and the bedroom), and encourage a better posture taking stress off your vertebrae & joints. Its not uncommon, and completely acceptable to fall victim to truancy (Truancy-To Fail To Attend.. :)) with your workout.. But don’t get in the habit of pounding most of your muscles, while leaving one or two out.. Total body sculpting is what we need for congruent shaping & aesthetics.. This training “split” or routine should keep you balanced, symmetrical, & add to your sexual prowess. Roooaaarrr! (The term Sexual Prowess Reminds of a Lion For Some Reason.. So.. I had to roar.. )

John Fit.. (Hoping that Roar Wasn’t too Loud..)

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As I’ve mentioned in a number of recent posts, diet is 70% (maybe even 80%) of the success of your fitness program.. A bad diet in a fitness strategy, is like a painter with a bristleless brush. (I love a great metaphor!).. Much like the painter and his brush, your body’s canvas is dressed in the foods you eat.. I referred to an important concept in the last paragraph in “Rep Range for Building lean Muscle” post.. The Way You “look” is a reflection of what you eat.. Bulky Bodies aren’t eating clean. I’ve taken weeks at a time away from weight lifting and kept my diet clean and lean, and my body actually toned up even more.. The weights will be something you need time away from to recharge your body, but the way you feed your body is an everyday thing that has to be mastered to look lean, tight, and toned..

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Any workout plan is typically devised of 3 segments that have to performed congruently to get a lean and toned body.. Cardio, Diet, and Lifting Weights.. I feel diet is probably the most important of the 3, but  not one of the 3 facets can be left out, or you won’t reach your goal in the most efficient time. One of the most discussed debates in the fitness world is, how many reps do I perform to get lean & toned muscle. I’ve heard a number of different answers to this question, but I’ve thought, studied, and “felt” my way through to a solution that makes sense to me and has taken my body from soft, to lean & hard..

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(This is actually 2 separate pics.. The little guy on the right read my blog, decided to slim down & touched up his trend with some new shorts. Now look how tall & trendy he looks as he stands on the left!! .. I don’t know if this is a Biker/Male Dominatrix Rally or what’s going on here, but I gotta get tickets to the event..)

This concept of looking taller from weight loss & toning is not a miracle, but only an illusion.. But, it is an illusion that  plays to your advantage if getting lean and losing weight is on your agenda.. I hear many people complaining about their height & wishing God would’ve granted them JUST 2 MORE INCHES.. By the way, what do you think about shorter girls that walk around in those crazy “clunker” clod-hopping shoes with platform heels? I would rather see them in a regular, normal-heeled shoe, in good beach shape, with a big smile on her face, feeling great about herself, & smelling like flowers.. The 5-inch heel should stay in the closet.. But, that’s just me.. Anyway, by getting in shape, dropping pounds, and tightening up your body, you will appear taller.. Here’s why..

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Ahhh.. Life is good.. Myself along with a few friends, just returned last night to Sarasota from a relaxing weekend escape to the Bahamas.. We checked out the surf, enjoyed Bahamian night life, & met some great people.. For the past 6 weeks, I’ve pressed very hard to meet a number of my business & fitness goals, & its really paid off.. My body is lean & beach ready, & a couple of my business ventures have exploded with production. So, I rewarded myself with this little “no worries, “mon” vacation treat, and I’m looking forward to the next one.. While I was gone, I got a chance to think about you & your fitness.. I got really creative while laying on their beaches, so I’m really looking forward to a number of the upcoming posts I’m gonna deliver.

I noticed some lean attractive bodies while out of the country, but its interesting how many unique body types there are in need of different sculpting strategies.. Its important for you not to “work against your genetics” because that could lead to body fat retention or underdevelopment of dense muscle.. I want to lay out the different genetic shapes & give you areas of focus to give you a Lean and Toned Beach Body worthy of Hollywood sex appeal.. The goal is to move away from being a “black & white” body type, & create more of a blend giving you what you’re genetics are missing..

Ectomorph

The Movie “Fight Club” was swarmed with Ectomorph bodies.. Brad Pitt, Jared Leto, Ed Norton all have  fragile & delicate frames that appear to be lightly muscled with definition.. Usually you’ll see narrow shoulders, small bones, thin wrists, skinny legs, and a hyper-fast metabolism here with this group.. Ectomorphs look great in Hollywood films because the camera adds roughly 10lbs (& 2 inches of height), & lean with a little muscle tone is a great look that fits well in clothes and shows off definition.. However, just because your ecto, doesn’t necessarily mean your lean..

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I’ve probably read over 100 books on getting shape (I love to read.. I can be found on the beach reading the newspaper early in the morning, laying on my couch reading a “Self Improvement” book on a rainy day, or even @ a party reading “post it” notes on the refrigerator (nosey huh.. I need to stop that)). After seeing and hearing pretty much everything that’s been said in the fitness industry on burning fat, I’ve slimmed all the information down (No Pun intended on “Slimmed”) to a few principles that my body has to have to burn body fat. I like to keep things very simple in my life, and fat burning is no different. No matter if you are an obese man or woman, or just looking to shed 5 pounds of body fat, my principles will help peel fat off your body & tone, tighten, and lean you up like they have me..

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Plenty of Eye Candy here for the ladies! (I owe you one guys.. Its coming soon.. “Land the Slammin Beach Body-Ladies Edition”.. A little advice for the ladies & plenty of pics for my boys!) I’m an avid reader of Gentleman’s Quarterly Magazine, Men’s Health, Details, & even pop open Men’s Vogue when I’m Scanning the Shelves @ Books-A-Million.. I don’t think there’s a perfect look because I see many models with different looks, but they all have a few things in common.. These guys are swarmed by women (the hottest women), they get paid because of their looks (highly compensated), and probably feel a little cocky (which as you’ve probably noticed, a little “cocky confidence” is a GREAT ingredient in building attraction with the opposite sex!) Lets look at a few of these guys & see how they can freshen up our look..   

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Girls with Hot Beach Bodies, like Guys with Hot Beach Bodies.. For a hot beach body, I need you to have lean & toned muscle with low body fat & no Bulkyness.. Let’s go get it!

I was the kid in junior high & high school that had shoulders resembling a clothes hanger, really sharp bony elbows, & when I’d sit down on my Mom’s lap she’d say, “John Fit.. Your bony ass is cutting into my leg”.. and she would rotate me to the other leg, and then back to the other leg, and then finally ask me to find my own seat.. haha.. I definitely wasn’t the thick kid in class that gave the really hard noogies & extreme headlocks.. But, I began to fill out as I grew older, & now my fast metabolism works totally to my advantage.. I can actually gain as much lean weight as I want now because I’m well studied with how my body type operates & gaining lean muscle now is very easy. I thought having a fast metabolism would plague my progress, but now I use it to my advantage to put on clean lean muscle without bulking. This keeps me lean all year & photoshoot ready. This article will lay out the plan I’ve used in the past to add “lean muscle ONLY, with no excess bodyfat”. 

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Without a doubt Rockstar’s have the most desirable and highly publicised bodies in the world. They perform intense concerts for hours at a time, night after night, and continue to stay in great shape. Certain Rock Stars like Mick Jaggar & CeCe Deville Rocked us through the 80’s, but these guys were just skin & bones floating around on stage like death was waiting backstage to take them. My pre-approved rock stars bodies have reportdly partied like animals, but they may be working out and eating extremely healthy at the same time, because they have lean muscle with polished cuts in their stomachs, biceps that are nicely proportioned, and faces that want to be kissed by everyone! To be a rockstar is a great life already! But to experience rock-stardem’ with a “rockin” lean, toned body is even sweeter.. Let’s see how they do it..

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“Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.”
Thomas Jefferson (James Dean looked much cooler than Thomas J, so he got the spot..)

I said I was not only going to work your body out, but I would also exercise your mind. Well, here I am delivering a little food for thought.. I see very few people who have that classic cool derived from a James Dean, a Marlon Brando, or a Clint Eastwood (Yeah.. I think Clint was cool as ice).. There are a few principles  you can drive into your personality that I’ve noticed are commonalties among the coolest & most successful people I’ve ever met. Now, understand I’m a very deep thinker (sometimes to a fault) but this is the reason I’m now able to control any situation without being controlling (I don’t mean controlling in a negative way.. I’m in control of myself) and read people accurately. I read body language like a book, I habitually pay attention to voice tone, and I intuitively study eye contact. I’ve seen the strong and confident, and worked with the insecure and confused. I’m going to lay out a few things that you should add to your character that will make you become a leader and a guy/or girl people want to be around all the time.

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