(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.

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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 your 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..

Fit Tips for Ectomorphs..
An ectomorph wants to focus on forming that “V” from Shoulders to Waist.. Put emphasis on developing  the Shoulders, Back, Upper legs, & Butt to give you added shape for sex appeal. You want to use heavy  weights to create density & size, while keeping cardio to a minimum.. Add a little muscle to your frame because the tendency is for your body to resort to skinny, dissolving muscle tissue. You also need a little more good fat in your diet.. Try making 30% of your calories based from fitness fats..

What to Look Forward To With Hard Work..
When an ectomorph adds nice lean muscle to their frame, you’ll see a Hillary Swank (Million Dollar Baby shape), Brad Pitt (Troy) & Ed Norton (American History X) type result.. These ectomorphs blended their lean genetics with the muscle-building traits of a mesomorph, and the result turned out great for their Leading “Hero” Roles! Notice in those films, Pitt and Ed Norton added muscle without adding body fat.. This is the beauty of an ectomorphic shape.. You can add a little size without taking on lots of body fat, with the correct diet & workout routine.. A little “Meso” in your “Ecto” is a good thing..

Mesomorph
The Mesomorph has the best foundation for building muscle, as seen with Sly above.. Don’t go overboard though, because you will swell up quickly from little work in the weight room.. Mesomorphs are typically athletically built with hard bodies, bigger boned than an ectomorph, but have to work harder to trim the waistline. Most fat on this body type is stored around the midsection.. Women want to accentuate their genetic hour glass shape here, and men should focus on trimming the waist line creating a Tapered Look..

Fit Tips for Mesomorphs..
Focusing on shape and definition to your muscles will be the primary goal.. Cardio here is really important and should be performed regularly.. Alternate between heavy and light days to keep muscle tissue tight and dense, while burning calories to lean up.. Your body will quickly react to anything, so choose carefully what you focus on.. Cardio is where I focus most of my attention as a mesomorph because I grow really quick & don’t want to be overdone with obnoxious bulky muscle..

What To Look Forward Too..
Don’t go overboard in the gym with the weights.. I love Rocky and when “Eye of the Tiger” is blasting in my IPOD, I feel like I could even whip Evan Drago’s butt.. But, Stallone was pretty thick there from the weights and his frame was overbuilt with muscle in my opinion.. Slender with tight lean muscle from a lot of cardio and focused dieting strategies will swing a mesomorph into many Ecto features showing off definition, slim waist, & a long & lean appearance.. This is a very attractive shape that most models have acheived.. Jennifer Garner is the protypical lean mesomorph (making her look more like an ectomorph)

Endomorph
(Did You Even Realize There’s Another Picture Besides Kim Kardashian? I’ll Bet Not..) The Endomorph is what you see on the front line of any NFL team.. However, I do see more women than men having this body type.. Most men that appear to be Endomorphs, are typically just overweight Mesomorphs.. This body contains highly densed-bone and is round in shape.. This body type will probably never see the day it has a 30inch waist (For Men), or a size 4 (For Women), but that’s ok.. You’re curvy and sexy when toned appropriately.. Hollywood and professional athletics, reward these types of bodies with highly paid roles, when you can tone and use this body efficiently..

Fit Tips for Endomorphs
The goal for this body type is to create shape, and get away from looking the pear shape.. Light Weights with as much cardio as you can take will tighten and shape this physique. The thought behind the light weight lifting is, even when you’re lifting weights outside of cardio, you need to be burning calories and make the workout as aerobic as possible. Diet, Diet, Diet, Diet.. 99% of your carbs need to be fiber-rich.. (If I were built like an Endomorph, I would probably eat so many  vegetables that I would turn into a rabbit..) When your body tones up and bodyfat drops you, you will appear more mesomorph and your curves and density will then give you a sexy powerful look (Endomorphs have a strong presence that garners respect when they enter a room.. Great genetic to have).. The best way to create this is cardio everyday, eat high fiber carbs only, and do more cardio..

What to Look Forward to
Jennifer Lopez & Kim Kardashian! (Enough said huh..) These two endomorphic bodies will never shrink to 110lbs, (& if they did they’d look sickly ill), but their shape is so attractive, healthy and toned, men can’t stop starring.. An endomorph can get toned! A good example of a male endomorph, would be any NFL Lineman.. I’ve seen a number of these guys lose weight, lean up, and actually get moved to Defensive Ends and Middle Linebackers.. Their bodies become more functional and adaptable to uses in genetic strength when they train to become more mesmorphic.. Plus, their bodies are more attractive looking and aesthetically pleasing..

You’ve probably heard this info time and time again if you research fitness and body types.. But I see so many people looking to tighten their bodies up, and their working out against their own genetics.. I see skinny ectomorphs pounding the treadmill, and thick endomorphs power lifting & resting 4 minutes between sets.. If you can work to blend your body type with the closest “leanest” type, you will sculpt your body into a more attractive shape..

I’ve had an overwhelming response to all of you, and I love the interactions we’re having.. I’m going to start posting some of the pics and stories of the guys and gals, working hard, staying discipline, & showing progress from my programs.. So keep me in the loop with your progress.. In the meantime, get to know your body type before designing your program, so you can use your genetics to your advantage and shape up the lagging features..

John Fit (Stop Looking at the picture of Kim, and Start Thinking About Your New Program.. )

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Developing your midsection is one of the common requests for anyone looking to improve their body. Having a great set of abs is not only attractive at the beach, but its a “tell-tell” sign of how good of shape you are in. I’ve seen many guys with big muscles, huge chests, big calves, etc. etc., but when they lift up their shirt the only 6-pack seen is probably made from Miller High Life! Having a great set of abs is typically the last part of your body that will lean out, showing impressive definition. I’m going to point out my favorite ab excerises that have carved out my stomach with a great six pack, but as we all know, diet & cardio is just as important if not more important that resistance training. However, with a tag team effort from a disciplined diet of high protein, quality carbs, good fats & consistent cardiovascular work, you too can have the lean and cut abdominals & be the hottest body at the beach.

Benefits of a Lean Midsection:

• If your abs are popping out exposing nothing but muscle under skin, that means your bodyfat levels are low and you run a low risk of heart disease and obesity.
• If your midsection is lean, that means you have fired up your metabolism enough that is currently running hot, making it easier to stay lean all the time.
• If your midsection is lean, when a girl touches your stomach, you WILL receive a smile from her.
• If your midsection is lean, that means your waistline is trim and jeans, trousers, shorts, board shorts, boxers, briefs, will fit snug on your waist exposing a trim physique that makes your upper body look wider and your overall shape more symmetrical.

John Fit’s Favorite Ab Refining Moves?
I believe its impossible to just focus on one section of your abs while eliminating another section. When your abs are engaged, they are all engaged. However, since the lower section of your abdominals is the last section to drop the bodyfat, I like to focus on exercises that target the lower abs, knowing the upper abs are engaged as well.

1. All-Star Exercise – Lower Hanging Leg Lifts or Leg Raises – This Exercise totally engages your abdominals and can refine your six pack like no other move. It requires a large range of motion and the abs stay flexed here from the beginning of the move to till your legs are dropped. I like to perform this while hanging from a pull up bar, but this also requires a strong lower back for stabilization making it even more effective for core training. Here’s an example of my All Star Hanging Ab Move: The legs are completely straight (tough to keep them staight when your stomach is burning so bad!!) & the entire core is engaged. When done correctly, this also creates tension in the obliques adding to the improved shape of your waistline. I like to do 4 sets of 12-20 reps here. Sometimes will I’m feeling great and the music in my IPOD is pumping me up, I’ll hold a 10lb dumbell in between my feet and do the raises.. Wow! Burns so good! Adding the resistance is super for an abdominal shock and creates a flu-like ache in your stomach muscles (not a bad thing) that lets you know you’ve been working out.
2. All Star Ab Exercise- Weighted Crunches- The abs should be treated like every other muscle in your body. Weighted resistance really stretches out those muscle fibers creating a toned, tight, hard muscle, that was previously suffering from softness. I try to do 4 more sets of 10-20 reps here that aid in cutting up the muscle and creating a hard density in the ab muscles, when coupled with strict dieting and cardio, exposes a lean sculpted midsection that is hard to touch, but easy on the eyes! Here’s a diagram of a weight crunch

Tip: Really squeeze and focus on pinching the muscles here. That little extra pause and squeeze creates more time under which the muscle is under tension which could be the difference is good and great abs!

Also a little tip to keep in mind. Throughout my day I’m constantly flexing my abs and tightening my stomach. This is a great isometric move that keeps the abdominals strong and tight, but its become more of a great habit for me than anything else. I’ve been tightening my stomach for so long and working my abs, that when I’m driving my car or sitting at my computer, I regularly tighten my stomach up and stretch out my obliques. My abs are the most important muscle that needs to be refined on my body because my core protects most of my internal organs and also has to be strong to eliminate late life back problems. So, this is a good habit to get into and will keep your stomach hard and your back and internals protected.

Working Your Abs can be done in so many ways, but these are my two favorite exercises. Adding a little weighted resistance to your crunches, and hanging legs raises will engage every muscle fiber in your stomach creating lean, hard, abs. But remember, this all means nothing and your hard work won’t be exposed unless your diet is in check and you implement a regular cardio plan.

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