What a long week its been! Between work, chasing the kids around, or girls around (depending on what phase of life you’re in..) & getting into the gym, its finally the weekend & the grill is fired up! Now, if you’re a disciplined eater and conscious about taking care of your lean body, then you’re already second-guessing the decision to pig out.. How much salt is in the food their cooking? How much sugar is in all the stuff people are reaching for? These are the questions that often float through my mind, when I’m not eating at home, but lets be honest.. No one wants the scrutiny & negative attention from looking too straight-edge with your diet, at the party.. So, the question is.. Do I cheat & pig out on foods I shouldn’t normally eat? Or do I be strong and “turn the other Lean Cheek”? Let’s “dig in” and figure this out..

How Often Are You Eating Clean, & Do You Deserve A Cheat Meal
I’ve said a number of times that if you can eat clean 90% of the time, your body will make leaps and bounds of progress and it should only take a few months to transform your body.. The reality of it is, MOST people don’t eat clean and they have very little discipline in the kitchen.. Look around your gym.. How many people are actually boasting a low body fat percentage? My gym is full of guys who grunt and groan to push up the heavy weight, but they have higher body fat percentages because they’re not eating correctly.. I see many people who are performing consistent amounts of cardio, but still don’t have a flat stomach.. 80% of the way you look, is a reflection of the way you eat.. Your body won’t get better or get worse after one meal.. Its my believe that whatever you’re doing the most consistently will shine through in your appearance.. If you’re not eating clean, organic foods more than foods that are high in sodium, saturated fat, & sugar, then you’re body will not make struggle to improve..

Genetics Play an Important Part of this Decision..
The winner of the title is the one who is usually willing to sacrifice the most to get what they want.. If your genetics are staged to hold body fat, more like an endomorph, then you may even look like a cheater, when you only cheated a couple of times.. While on the other hand, an ectomorph will obviously be able to eat what they want and only grow lean mass because of it.. I’ve seen many endomorphs get lean and look amazing because their genetics blend beautiful dense bones, with lean strong muscle mass.. However, it takes a very high amount of disciplined to get to this point.. Limiting cheat meals is a good idea for a big-boned, body fat retaining type of physique.. Don’t kid yourself here.. If you’re serious about getting in shape and you’re holding body fat, eating that pizza is couterproductive & your body will show the effects of it..

Cheat Meals “Rev-Up” Your Metabolism?? I Don’t BUY it!
Yadie Yadie Yada!! Your metabolism is a reflection of the type of foods that your body is ingesting, & the activities your performing.. I don’t SUBSCRIBE to that fact that my body’s metabolism is benefiting more from eating pizza & chips, than sticking to chicken and vegetables.. No doubt, there’s types of “good” bacteria in these trashy foods that can provide a temporary aid to your immune system, but weighing your digestive system down with heavy fats & high sugars isn’t congruent with losing body fat, at any time.. If you’re focused on losing body fat, clean calories should be what you’re putting in your body MOST of the time..

Look at Lean, Caveman Bodies.. Take Note of Most Medieval Physiques.. What Were They Eating ALL the Time??
You can’t deny that your body, really is a cut and dry machine.. If you’re suffering from a Thyroid Condition, or any Genetic Illness that attacks the Immune System, then only a Doctor Should be Advising your on what to eat.. But, if you look at these lean & hard Medieval bodies, they lived off fresh Game Meat & Vegetables.. Their bodies were fat burning furnaces because they were active all day & had no sugar or additives/preservatives in their diet.. If it didn’t Run, Walk, Grow, &/or Respond to Sunlight, it wasn’t even on the Medieval Menu.. Take Notes of these cultures and apply what you can learn..

Now Let’s Get Serious.. Unfortunately, You Have to Satisfy that Craving..
I like the model of eating really clean (lean meats, vegetables, & fresh Fruit.. Pretty much any food that doesn’t contain sodium, sugar, or high amounts of Saturated Fats..) 90% of the time.. I eat around 4-5 meals a day, so it is conceivable that I could have a cheat meal every 2-3 days.. However, I WANT To stay lean.. I love looking & feeling great.. As I get older, I see many people jumping off the “Lean” boat, and it makes me feel even stronger and healthier that I’m sticking to my commitments.. I love the feeling when I get looked at twice.. I love when my girlfriend touches my body… I love breathing well, sleeping deep, and having a healthy blood pressure & heart beat.. I can’t wait to take my shirt off!!!  Because of all of these reasons, and I could name 100 more, I eat clean, organic foods & I’ll do it forever..  But unfortunately, I was fed Pizza & Ice Cream just enough when I was little, that my taste buds now quiver with joy right before that first bite of junk food.. McDonald’s Double Cheeseburgers melt in my mouth like a hot donut.. I DESPISE the way I feel when I’m done eating this food, but in that beginning moment, I’m in heaven.. SO, if I can stick to eating clean all week (not one cheat meal, with an occasional glass or two of red wine at night..) & not missing one of my cardio sessions, I will eat whatever my heart desires twice over the weekend, whenever I choose to do it.. I typically eat pizza till I feel sick & ice cream till my stomach burns with ache, but I guarantee that when its over & Monday rolls around, I have truly satisfied my craving & I don’t need it.. One of even two meals isn’t going to make or break your phsique (I’m a Mesomorph by the way) as long as you’re disciplined MOST of the time (I call “Most” 90% of the time..).. However, we all know, the longer you stay clean & off the junk foods, the quicker your body will change.. No doubt there..

Summary on Cheat Meals
I don’t think cheat meals are bad, and they can actually supply your body with “good” bacteria that you may be missing from clean eating over time.. I avoid dairy completely during the week because I have an allergy to those foods, but when I eat that pizza over the weekend, my body is supplied with the necessary bacteria from the cheese that I need.. I don’t feel great after I eat it, but I think there’s a little “good” in taking in this type of food once in a long while.. However, if you’re trying to cut body fat & tighten up your body to look like a Stud Statue, I suggest eating clean 90% of the time..

John Fit.. (Let Me Know How/If You Guys/Gals Cheat.. I noticed that most people are either Sugar-Fiends, or Salt-Fiends.. I’m a Sugar-Fiend Myself.. I love Sweets..)

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Well.. Our new site is finally here, and we’re excited about its growth.. Our “Fit Space” has already enrolled a number of guys and gals, & we see continued prosperity on the forefront.. Our Fitness Forumns have played host to a number of great conversations on working out, diet, & anything else that feeds our individual curiousities on how to get lean and toned.. The site is really hopping & I would encourage all of you to register for our “Fit Space” program, for nothing more than to have capabilities to comment in our Fitness Forumns and communicate with other members.. I’m already seeing a number of attractive bodies and great looking people with very outgoing & interesting personalities getting involved in the communication sectors, & its exactly what we hoped for.. The registration is very easy, & we’d love to have you.. I’m also doing most of my commenting & Q&A’s in the Fitness Forumns & Fit Space now, so Register through the quick process, & I’ll look forward to spending more time with you..

Lately, my workout and diet have been point blank on getting lean as I’ve been feeding my body nothing short of foods that are congruent with keeping my body fresh and toned.. These foods are low in sodium, saturated fat, & sugar.. My workouts have been very intense which is keeping athletic muscle on me, but also fat off of me (So there’s my Fitness Update.. Nothing Fancy).. As I continue to grow & develop with my body, I’m constantly eliminating strategies that don’t work for my body, & hanging on to the strategies that my body’s success can’t live without.. Along with these strategies comes conclusions, and then they metamorph into heavy opinions on how to achieve this type of body we all know as “Lean & Toned”.. I want to share a few of my Fitness Convictions with you in this post.. These are just some of the random thoughts I have with getting in shape and looking great.. These “John Fit” Principles are in no particular order, but do represent things I feel to be True in “Getting Fit” Mentally and Physically.. I am a thinker.. I’m the guy that Looks Deep into Life & “Things” because I’m always Wondering Why Things Are, the Way They Are.. What Do Successful People Have in Common? Is it a Strategy or Just Flat Out UnParalleled Discipline that Take them to the Top? I like Psychology & understanding all the idiosincricies that Come Along With it. But, questioning Things can often be Dangerous by keeping you on the sidelines (mentally) while You Should Be Checked Into the Game & Making Things Happen.. However, at the right time its good to reflect & we all have principles and realities that shape the way we see the world.. Here’s a few of my truths & convicted thoughts.. I understand much of what I think here may be controversial, & some things may seem to be clichique.. None-the-less, these are some thoughts on Life, tied in to Fitness..

Most people can immediately improve their image & self-esteem by losing body fat..
(I’ve never seen anyone look & feel better overweight than lean)

There is a big difference in losing weight & losing body fat..
(I like losing Body Fat but not too much weight)

It IS possible to gain muscle, & Lose Fat at the same time..
(It just takes patience and calculated dieting)

75% of the way you look, is due to the foods that you eat..
(Even Near-Perfect Genetics Can’t Trump a Bad Diet Forever)

The Most Highly-Nominated “Attractive” Bodies are between 7-11% Body Fat for Men, & 11-15% Body Fat for Women..
(Just My Opinion)

When a Man’s Body Fat Goes Below 7% Body Fat, this Can be hard on the Immune System
(Not Very Healthy & Can Make the Face Look “Too Thin” & Actually Worsen Your Looks.. This is very common among Ectomorphsl..)

Men: Your Most Attractive “Look” is Probably @ 8.5-9% Body Fat with Only an Average Amount of Muscle.
(This is where your clothes will Look the best on your Frame & Your Beach Body will Be the Most Shaped..)

When You Look Big & Bulky, It May Show You Care Too Much About Growing Your Muscles, and Not Enough About Growing Your Mind.. Is This Why They’re Called Meatheads?
(Lifting Weights is a Good Thing, But Overeating & Lack of Cardio to Grow Huge Muscle Isn’t a Strategy for a Polished Look..)

Most Women Aren’t Attracted to Big Muscles that Bust out of Shirts.. They Like Nice Abs & Long, Lean, Slim, Athletic Bodies.
(You”ve maybe heard me say this before)

Unfortunately, The Way You Look Does Matter When it Comes to Relationships, Sex, & Business.
Attractive Looks Receive More Benefits in the Beginning..
(Take Care of Yourself..)

After Attractive Looks Get Your Foot in the Door, You Better Have Something Upstairs or You’ll Be Cast Aside..
(Looks are Important, but Intelligence & Creativity will Trump it in the Long Run)

A Recent Men’s Health Poll Shows 86% of Women Would Rather Be With a Creative Man that Has little Wealth, than a Wealthy Man with No Creativity..
(Wealthy & Creative! That’s the Ticket!)

Carbs Are NOT the Enemy.. Sugar Is!
(You’ve Heard this Before)

The Winner Typically is the One Who’s Willing to Sacrafice the Most to Have What They Wanted..
(Drop the Excessive Cheat Meals.. Get Ahead By Cheating Less..)

The Leanest Bodies Have the Fastest Metabolisms..
(Work to Make Your Metabolism Faster)

The Most Important Thing YOu Can Do For Your Workout is.. Change It..
(YOur Body Adapts Quicker Than You Think..)

The Most Important Thing You can Do To Increase Your Intelligence is.. Read..
(Understanding Language & Words Refines Your Communication & Improves Intelligence)

Stress is by Far Has the Most Toxic Effect on Your Body.
(Teach Yourself to Relax & Calm Down)

The Best Way to Make Friends is.. Make People Feel Good About Themselves..
(Be Nice. Nobody Really Likes the Bully)

Stop Looking in the Mirror So Much..
(Some of the MOst Insecure People I’ve Ever Met, Constantly Look at Themselves in the Mirror & Start to Only See Flaws)

Confidence is.. Doing What You Enjoy, Being Who You Are, & Unaffected by Others Negative Perceptions..
(Most People Aren’t Comfortable With Who They Really Are.. Don’t be that Guy)

If YOu Aren’t Passionate About What You’re Doing, You Won’t Do it Well..
(Fall in love with the Process of Working out & Eating Right & the Results will Come)

I hope everyone is well and pluggin along at life.. Fitness is such a stress reliever for me & as I”ve mentioned in the past, is as much mental as it is physical.. I have the most confidence when I’m in shape & feel clean, so the root of my success stems my diet and workout routine.. I am going to stay on top of my workout and diet as this is an integral part of my success in anything because when I feel confident & healthy, I perform better at everthing.. Sorry for the “Deep Thoughts”, but wanted to open up some of the my associations between Between & Life.. I have so much of this stuff floating around in my mind that this will be Volume 1.. I’ll talk to you soon..

John Fit.. (Off to the gym for Cardio & Abs)

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(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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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”.

Is it possible to Gain Only “Lean” Muscle Weight?
This is a question being battled constantly in the fitness industry. Can you gain muscle without putting on fat? My answer.. Absolutely! Many say no.. John Fit, says Yes.. My bodyfat has never risen over 10% in my life, and my weight has fluctuated within a range of 25 pounds before in a 7 month period. My buddy Mens Health Model Gregg Avedon has gone from 180 to 200 lbs inside of a year & keeps his bodyfat below 8% at all times. I think the whole idea of bulking (As you know I’m not a fan of..) is an eating-style beefy bodybuilders use to try put on massive amounts of muscle quickly. This is from lack of patience & discipline in my opinion. Gaining lean muscle without a rise in bodyfat is feasible, but it DOES take discipline & time. Stray from your eating strategy below, & it will throw your lean gains for a loop.

What to Eat?
As I’ve mentioned in past posts, if you aren’t eating, then you aren’t growing. If you want to add lean muscle to your frame, then you need to introduce calories in your diet.. A good barometer of how many calories you need to eat is, take your current body weight & multiply that number by 16 (180*16=  2,880 calories). This will give you the daily number of calories needed for consumption to build “Lean Only” muscle. As far as macronutrient ratio’s, I split them up as follows:

40% protein (1152 Calories, or 288 Grams)
Lean Red Meats, Fish, Chicken, Turkey,  Tuna, Egg Whites, Protein Powders

40% carbohydrates (1152 Calories, or 288 Grams)
Instant Oatmeal, Brown Rice, More Oatmeal, Veggies, Low Glycemic Fruit, Sweet Potato (I personally stay away from bread.. Even Wheat.. It Makes Me Feel Bloated & Gluten is a rising concern in the health community)

20% Essential Fats (576 Calories, or 64 Grams)
Avocado (My Favorite!), Fish Oil, Olive Oil (Cook Using only Olive Oil.. This comes in a spray can), Almonds & Pumpkin Seeds

Those foods above, make up my daily menu of food choices almost everyday.. There is no sugar in any of this (Maybe a hint of sugar in the Protein Powder & fruit but keep the fruit low glycemic) & it is also low in Saturated Fats.. That 20% fat has been detrimental to my success in gaining lean muscle. If you have low muscle density, your body needs sufficient testosterone to grow muscle, and if you’re not eating the essential fats, testosterone levels will crash quickly..  If you are 180 lbs., & eating 2,880 “clean” lean calories day, your body will be fueled for “lean only” growth (Muscle gained with no added bodyfat). Eating from this menu is a habit for me and I’ve grown accustomed to it. I stay well nourished, & athletically lean all year! I’m at the point where my taste buds are so sharp from eating clean, that I’m able to pick apart the sodium content in an Outback Steak & Baked Potato, and feel the saturated fat resting in my belly from a Mickie D’s cheeseburger (Pretty gross).. I do eat out often though, but I’ll typically order a lean piece of meat and get a double side of veggies. A chicken salad is always a good choice for me as well. My experience with restaurant food is the carbs they offer are cooked in greasy oils, & contain excess salt & sugars.. Sticking with Salads topped in lean meats, and veggies is usually a pretty safe choice.

How do I Workout on a “Lean Only” Muscle Gain?
Since you’re eating all these calories & looking for muscle gain, I stayed away from cardio on this plan. If you have to do it, walk for 30 minutes on an incline, first thing in the morning on an empty stomach. Sometimes I walk just to clear my mind & it feels great. Remember though, we’re focused on gaining lean muscle, not losing weight in this program.

A skinny guy lacks strength. You lack density and thickness in your muscles. Have you ever seen a lean ripped body in the weight room. See how thick the muscles look and how carved into the skin they are. Skinny guys usually have smooth muscle with very little cuts. You want to bring that hardness to your frame. To get those lean cuts, you need the muscle first. A great quote that pulled these concepts full circle for me came from the great Bodybuilder Franco Colombu. He said, “if you aren’t strong then it will show on stage when you are posing because your muscles will lack density & look soft”. (I’m not into bodybuilding at all.. But this is good info. because even a lean “model looking” body has to have a hardness & denisty to the muscle). I need you to have that muscle density & hardness. To get that, you must lift heavy weights.. You need to train to get stronger..

The Program Objectives that took my body from Skinny to Lean with no bodyfat:
1 Body part a day (With the Exception of Arms)
12 Total Sets for Each Body Part
4-10 Rep Range (I do two Warm up Sets, then Go Straight to the heavy set while I’m fresh & feel strong.. Reverse pyramid is a great way to grow thickness in the muscle, but be sure you’re warmed up before heading to the heavy stuff..)
Rest: 3 Minutes Between Sets
Cardio: Walk for 30 minutes @ 3.5 M/Hr on a 4-8% Incline (I do this first thing in the morning on an empty stomach)

Monday:
Chest
Decline Flat Bench: (Warmnup, Warmup, 4, 6, 8, 10)
Flat Hammer Strength (4, 6, 8, 10)
Dips (4, 6, 8, 10)

Tuesday:
Back
Weighted Pullups: (4 Sets to Failure)
Seated Row (4, 6, 8, 10)
Deadlifts (4, 6, 8, 10)

Wednesday:
Biceps/Triceps
Olympic Bar Curl (Warmup, Warmup, 4, 6, 8, 10)
EZ Bar Curls (4, 6, 8, 10)
Incline DBell Curls (4, 6, 8, 10)

French Press (Warmup, 4, 6, 8, 10)
Rope Pressdown (My Favorite Tricep Excercise!) (4, 6, 8, 10)
Reverse Grip Pulldown (Can’t Go Quite As Heavy.. Hurts the Wrist) (8, 10, 12, 15)

Thursday:
Shoulders
Shrugs: (Warmup, Warmup, 4, 6, 8, 10)
Upright Rows: (4, 6, 8, 10)
Military Presses (4, 6, 8, 10)

Friday:
Legs
Squats (Warmup, Warmup, 4, 6, 8, 10)
Leg Press (4, 6, 8, 10)
Quad Extensions Supersets w/ Hamstring Curls
(8 reps, then 10 reps)

Saturday & Sunday- Hit the Beach & Show Off Your Body!

75% of athletes looking to gain lean muscle, overtrain in my opinion. Rest is really, really important. So, the key here is one body part a day for 12 sets (4-10 Reps) then get out of the gym, relax. and eat some clean calories & let your fast metabolism work to your advantage.

Miscellaneous Important Facets of a “Lean Only” Muscle Gain Program:
Your body needs sleep! Get as much as possible. I take naps when I feel tired, I sleep in when I can, and I go to bed by 10 pm (I only stay up later when I’m blogging for my “Get Fit” Friends). Also, your body is made up of 70% water.. How crazy is that? Drink as much water as you can stomach. I down 2 big glasses first thing in the morning & keep drinking all day. Its great for your skin & awesome for your organs. Stay away from access alcohol. Alcohol dehydrates your body and we all know side effects of alcohol on your system. I’ve found Gin as the probably the least damaging liquor on the body. A Gin and Light Tonic is a great social drink. I personally stay away from any beers.. The yeast in it (as I mentioned the bread as well) makes me feel bloated and congested.. I just don’t like it for me, but a light beer isn’t the worst thing you could be drinking.

These tips above have taken my body from 170lbs, to 185lbs in as little as 3 months without my bodyfat even creeping over 8%. I won’t eat anything that isn’t congruent with staying lean. For me, gaining tons of muscle quickly isn’t that important if I have to bulk extremely to get it. I like the beach body look and that does mean lean cuts are what I’m looking for. So, to get the muscle for the cuts, the above info. got me there quick enough. Let me know if you have any questions.. I love helping out in any way I can.. I’m always available for Q&A..

John Fit.. On my way to the Gym..

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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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(Sean Cassidy gets called out for being “Gorilla-Like” by a Panel of Model Critiques on the TV Show “Hot or Not”.. He’s in good shape, but maybe a bit too thick.. Also, note the comment on his legs.. When your upper body gets so big it makes your legs look small.. “Chicken Legs”.. Not Sexy.. Gotta work the legs out..)

Part of my motivation to start this column, was due to the frustration with the fitness industry pushing a look, much like a bodybuilder on everyone.. This is not the look, nor the health, I want for your body.. An overbuilt frame with too much muscle on it, doesn’t fit in professional clothes very well, doesn’t attract women (frankly is kind of scares them), & isn’t congruent with healthy/functioning organs. For long term longevity its next to impossible to retain and sustain overgrown muscle! I see the popular fitness magazines constantly pushing this look of adding as much muscle as possible to your frame. Before we take off on explaining the health risks and ugly look of a bodybuilders body, let see a picture of what I’m talking about.

Yikes! Don’t eat me! Lee Priest is the product (maybe serious steriod use.. This could be used for a great anti-steriod campaign) of overdeveloped muscle.. Bodybuilders are typically about 30-90 pounds over a healthy body weight and are putting some serious stress on their heart & their health is in serious doubt! Girls.. Do you like this look? This guy is huge, but even if he were half this size, he may still be overdone. Its tough to look good in clothes with arms this gigantic, and its just downright cheesy looking. I have seen bodybuilders that look great & aren’t overdone. I am speaking to the super thick look that carries way more muscle than their genetics can handle. I see guys around the Florida nightlife sporting massive amounts of muscle, and they don’t even seem comfortable in their own skin. Not all bodybuilders fit this script; however, it is my opinion that an overdeveloped body full of hunky muscle is not sustainable, not attractive, & not healthy.

What Does a Lean Attractive Body Look like?
I have an ongoing subscription to GQ Magazine & Mens Health to read up on new trends and find new ways to exercise and be more healthy. I think muscles are a good thing if developed in the right way, but can also be much healthier for your body AND aesthetically pleasing. Let’s take a look at Lean & Healthy pics that
women find irresistable.

Gregg Avedon and The Carlson Twins have walked the highest fashion runways and make a pretty nice living from showing their bodies off. They have muscle, but are not overbuilding their genetic frames with excessive calorie intake. They look good in any business suit, casual outfit, and most notably at the beach. These guys have the look that gets the girl. The Carlson Twins weigh 175lbs @ 6′ 1/2″, and Gregg fluctuates between 180-195lbs @ 6′1″. These guys are @ healthy sustainable weights and their bodies operate at high function. They look long and lean giving their bodies free range of motion & a relaxed look when they walk, as opposed to the beefy back that won’t even let your arms lay down by your side. Its hard to relax when you’re all puffed up.. Looking relaxed is a good thing..

How do I achieve this look?
A lean body with a little bit of dense muscle can be bit deceiving as well. When you’re lean you look bigger in pictures than you really are. Notice the models above are actu These guys are not as big as you think! They would probably appear to be too skinny to most people in person, but fashion designers are throwing bags of cash @ them model their clothes. The cuts make your muscles pop, show off your god-given bone structure, and bring positive attention to your thin waistline. To look like this these GQ models takes healthy eating full of fruits and vegetables, high lean protein, and low saturated fat diets. This healthy, attractive body & mind needs carbs (low carb is never a good option), but it needs the right kind of carbs. Fruits, Veggies, Brown Rice & Sweet Potatoes should make up the bulk of your carb content, while taking in lots protein stays high on the list. Cardio is a good idea, but should be limited if you are already skinny and trying to build a little muscle.

So, hit the treadmill, watch the excessive calories, avoid sugars and saturated fat, and keep hitting the weights.. The excessive calorie intake is what makes you look puffy, bulky, and retain water. Lift the weights to keep your muscles tight & toned (I’ve got an important post coming on High Rep vs. Low Rep and how that has no effect on making you look “bulky”), the diet is what makes you look and feel lean.. (And of course.. Say No to the Steriods! Being a Meathead is not Sexy nor Healthy..)

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When deciding how much cardio to do to achieve a Lean Physique, it’s first important to establish what your goal is. However, part of this equation is to understand your genetics and what your body naturally resorts too when you’re not putting it through stressful workouts. My metabolism has always been a little on the faster side, so I’ve always been thin (not necessarily lean) with the inability to gain weight easily. (Older men have referred to me as a “flat belly” that will appreciate the fast metabolism later in life, but for years I felt my genetics were cursing my ability to gain lean muscle.) So, you first have to understand how your genetics will cheer or fear, for a little cardio added to your workout..

Cardio is a good thing.. Cardio is a great thing…

Cardio is great for the heart and offers endless value to the immune system and other vital organs of the body. It is a natural detoxifier helping the body eliminate infection and virus, and also supplies our lungs with refiltered oxygen. Cardio is good for health, but should not be abused if a hard lean physique is what your goal is.

What if my genetics are on a little on the “Heavy Side”?
Then turn and burn.. A big boned, naturally thicker frame is a body that absorbs nutrients from food easily, holds on to fat, and typically has a slow metabolism that isn’t burning calories. A heavy set body (bodyfat over 18%) needs to have its metabolism kickstarted! To do this takes discipline dieting tactics, coupled with a rich cardio routine. If you can imagine metabolism as a fire that burns deep in your stomach that breaks down food and shoots it through your bloodstream while eliminating wastes, that will help visualize how your bodytype operates. This fire probably needs to be re-lit, with a couple huge logs of wood thrown on top, in a heavy set body! Light that fire by doing 30-45 minutes of cardio 5 days a week @ 75% of your target heart rate (On a 200lb person @ 30 years old, this would around 143 beats a minute). My favorite cardio piece is old fashioned running, but the stationary bike and elliptical machine can be supplemented as well. When I’m trying to get super lean, I burn the most calories on the elliptical, but running makes me sweat more, which feels great!

What if my genetics are a little on “Thin Side”?
Rest is the most important thing for you, and if gaining lean muscle is your goal, you should not be doing too much cardio. I suffer from a fast metabolism, but still like the feeling of getting some sort of aerobics in my schedule, so I take long walks, or walk on an 6% incline for about 20-30 minutes (set the incline to build my legs up while burning a little fat. This is also a mental tool for me as a little walking lets me strap on my IPOD and get some thinking done. Some of my most creative business plans have been established while I was walking). Cardio will make your metabolism fire up even more, so if you already have the genetic fast metabolism that fire is already burning hot.. Let is burn and leave it alone. Shy away from excessive cardio. A routine of too much cardio will chew up your hard-earned muscle.

What type of Cardio Should I do for Weight Loss while retaining muscle?
This is a great question.. My suggestion for maximum fat loss while retaining muscle is to do high interval sprinting on the treadmill. Making your heart rate chase up and come down, over and over again, is a good way to set your body in fat burning mode. A good example of this proof would be to look at the physique of a track sprinter vs. a long distance runner. The sprinter is ripped with muscle, strong legs, and low bodyfat, while the distance runner is skinny with little muscle and still retains a little fat. (Asafa Powell pictured below in the yellow is my Favorite Sprinter. This guy’s ripped and totally not overdone.. Great athletic look)

Sprinting is the #1 ingredient of a cardio program designed for muscle retention with fat loss. Remember a lean physique has muscle with low body fat.. We need that muscle. Don’t go crazy on the treadmill burning calories needed to fuel muscle growth.

Cardio is a wonderful way to get lean & show off those heardearned abs and trim waistline, but depending on your genetics it can work for you or against. I would suggest interval sprinting as the main source for fat loss while retaining muscle to acheive a lean hard body, while the elliptical is also a great tool for burning up calories. Remember, if you’re a bit thin and need that muscle, but still love the feeling of getting a little aerobics in, try walking on an incline.

Enjoy the tips and implement them into your current cardio program to get “JohnFit” with a lean, hard physique!

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Skinny- Very little muscle mass, skin is laying on bone, neck tends to be thin like a Chicken (Also known as “Chicken Neck, or Pencil Neck”). This type of body typically has a weak immune system, and is suseptible to illness. This body isn’t necessarily low in bodyfat but is very weak in muscle and thin-boned.. Screech Powers and “The Skinny Pirate” From Pirates of the Carribean are prototypical Skinny Pencil Necks.. (I think I remember Zak actually calling screech a pencil neck..)

Lean- Low in bodyfat, but high in muscle mass. Very strong immune system and body operates like a machine. This body takes many calories to operate at optimum level, BUT only eats the right kind of calories. This body rejects junk food and will not function on sugar, and saturated fat. A Lean Body is strong and Hard from the Density of the Muscle. Nutrient flows through this body and absorb well into the vital organs. This body is looked at twice on the beach. Lean is good!

What Do I Eat to Go From Scrawny to Brawny?
This is a question that JohnFit was faced with years ago! I was scrawny skinny and need to add some lean muscle weight. Calorie cosumption is the key. If you’re not eating your bodies not growing. If your genetics garner a skinny makeup, then you must start eating. You need to eat lots of protein! Fish, chicken, even a little red meat isn’t a bad thing. Turkey, and Tuna are Your New Best Friends. Carbs are also important! Your body needs carbs. Fill up on brown rice, sweet potatoes and Oatmeal. All of this low carb to get in shape is only nonsense for you. You need Carbohydrates to fuel your soon-to-be muscular frame. The Key is Sugarless Carbs. There’s very little sugar in Old Fashioned Oats, wheat bread, and brown rice. Eat up these good filling carbs! Fats.. Your body needs fats.. Good Fats such as; Olive oil, Fish Oils found in Salmon, Nuts (Specifically Almonds are my favorite) are to represent about 25% of your diet. Again, the key here is Fat without Saturation, but a little Red Meat will Do Your Body Well.. Bottom line: Feed your body with alot of calories.. You need the nutrients..

How Do I Need To Work Out To Go From Scrawny to Brawny?
You need to add muscle, so the key is to get stronger. Lift Heavy Weights! I believe there is a relative positive correlation between muscle size and strength. You should be lifting around 4 Sets of 3-7 Reps to build density in Your Muscles. I would stick to this low volume, heavy weight for at least the 6 straight weeks.

How Often Should I lift?
The reason why you’re so skinny is because you probably have a high metabolism. So, stay away from the cardio, and lift 4-5 days a week. I prefer lifting one muscle per workout if you’re trying to add muscle. Alot of fitness enthusiasts disagree with me, but the most important thing you need to focus on is tearing down that muscle, eating, and resting. Overtraining is much more common than you think. Your skinny body needs to relax while absorbing nutrients to feed your new found lean muscle. Blast each muscle with about 12 sets in a rep scheme of 3-7.. Again.. You need Muscle first, to be lean.. Eat, Eat, Eat.. Then Eat again.. Quality calories as much as you stomach.. Shoot for gaining around 1-3 pounds a week.

What Type of Exercises Should I Do?
Focus on Compound Movements.. Squats, barbell presses, deadlifts, barbell curls, skull crushers.. Stay off the machines and pick up the Free Weights.. You need to tear down the “Fast Twitch” Muscle fibers in your body and compound movements are the way to do that.. I will posting an article later on the difference in each type of muscle fiber in your body.. For now, hit those compound movements explained above with heavy weights to stretch out those muscles for growth!

A typical skinny body with high metabolism will add about 70% muscle for every 1lb. of weight gained, if you’re lifting weight and eating clean calories. This Takes Descipline to not stuff yourself of sugar, but focus on Food Consumption here and building that dense foundation of muscle with heavy weights to see results. Remember we need muscle first, before we can achieve a lean physique.

When this program is used with discipline, here’s the transition you’ll see.. Anythony Ellis is the Template Example of Acheiving the lean results from a Scrawny to Brawny Program.

30 Lbs of Natural Muscle Gained and actually lowered his body fat… In only 12 weeks!! That’s good Work.. You can Do it as well.. Just Takes Discipline & the right program!!

John Fit..

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