(Whoa! Whoa!… Crazy Huh… Whoa!)

My arms don’t fit into my sleeves of my shirt anymore! My big back won’t let my arms relax at my side! My neck is busting out of my dress shirt like the Incredible Hulk! Are these symptoms the reality your physique has created? Or maybe you’re not quite too big now, but you see the Fit Bus heading down the road to bulkiness.. As I’ve mentioned before, I went through a phase of getting “jacked” and trying to look as big as possible, but now other goals have influenced my focus and I’m no longer looking to grow my traps up to my ears.. Do you think people REALLY want to look like Ronnie Coleman? Does Jay Cutler have a physique that looks attractive in normal, casual clothes?? Just last weekend I had the luxury of spending some quality time with 3 beautiful ladies at a Sarasota Nightly “Hot Spot”.. This classy restaurant/bar attracts an entourage of Sarasota’s Premier Young Professionals, Ex-Big Business Owners who are retiring in the sun, & some of the most beautiful & intelligent women in Florida. While we’re carousing and exchanging stories of past laughs and good times, I notice an “Incredible Hulk-Like” figure walking by us with these traps busting out of his dress shirt, neck marinated in veins, & kind of a pissed off look on his face.. (Beefy Guys sometimes have a look that says “Don’t mess with me, or deal with my muscles!”) So, I asked my lady friends, “What do you girls think of that?” One girl comments, ”Scarrry! That guy looks like he’s coming to eat me..” Another girl notes, “He’s so cheesy-looking.. He’s gotta be on steriods..” Big, swollen muscles are cheesy-looking! This guy didn’t even look comfortable in his own skin (which is the worst part).. He had very nice clothes that spoke highly for his clean cut effort, but his body looked “stuffed” in his nice clothes! Even if you’re not on steriods, people assume you are, when you’re too thick with muscle.. Is that the presentation you want to deliver? Is that the type of attention you want brought to yourself?? Not only does having a nice lean, toned, & trim body get you more positive attention from the opposite sex, but this is more of a sustainable look & a healthier functionality for your body.. Let’s dig into the overdeveloped muscle plan, & see if we can unravel a few things to get your body away from the bulk, & saying goodbye to the Hulk!

Some Guys/Gals Need to Put on Muscle..
First of all, I don’t mean to bash bodybuilding.. Anytime a person is committed to making progress in anything & they are dominating their goals (Even if it is to grow your arms to 23 inches like The Terminator) I respect the dedication & work ethic.. I personally choose to channel my energy into a different place than making my body as big and swollen as possible; none-the-less, it’s impressive to see these athletes stick to their plan.. Now, if you are skinny, bony, & heavily ectomorphic, with a low BMI, adding a little muscle to your frame is a good thing.. Gaining weight can actually support a healthier immune system, create lean muscle tissue for bone support, & can add spice to your sex life.. Adding muscle is fine, but bulking in excess to get it is a red flat for lack of patience.. My experience & research shows, if you’re gaining more than 1 pound a week, you’re probably putting on excess fat in an effort to grow muscle too quickly.. Fat cells never disappear, or go away, when you’re trying to lose weight.. Those cells just shrink, so its important to not take them on in the first place.. This is bad news for bulkers.. Taking on more fat cells to gain muscle, leaves your body an outlet to get fat again & swell up later on when you slouch on your discipline eating habits.. The key is to get lean, and stay lean.. Put on muscle patiently, & don’t rush the growth process..

Calories, Calories, Calories + Lack of Cardio = Overdevelopment.
Again, if you’re over-muscled with mass, I commend your commitment to hard work, but have to question your eating habits.. In my opinion, A Discliplined, Clean Eater is more respectable than a Good Weight Lifter.. Weight lifting and working out is a 1 hour committment/day thing, where as sticking to eating right is an all day everyday thing.. Bodybuilders & “Big-Bodies” over-consume foods in the off season loaded with sugars and saturated fats to swell up their bodies and stage more room for muscle and expansion.. If that bodybuilder would lighten up on the calories & become less sedentary by jumping on a treadmill, their bodies would stop expanding & tighten up. You look the way you eat.. If you are big, thick, & bulky, you are simply overeating & under-active. If you don’t over-feed the muscle, it won’t overdevelop.. If you balance out your “Energy In vs. Energy Out” your body will lose its puffiness.. If you’re muscles are too big, then stop feeding them so much & reframe your focus to getting as lean & cut as possible.. When I’m performing 30 minutes of cardio 4-5 days a week (& Strength Training for 3 days), I typically only need about 13 calories per pound to keep my muscle.. If you have a genetically slower metabolism, and more endomorphic-shaped, get that number down to 11-12 CLEAN calories/pound.. To go from bulky to lean, like the guys you see in GQ, Mens Health, & other “good looking” Men’s periodicals, you have 2 options.. Stop over-consuming calories & feeding your body into expansion, (I would suggest a good maintenance level is 11-13 CLEAN calories/pound if your moderately active & performing aerobics at least 3 days a week) &/or crank up the cardio.. Both of these options will reduce “puffiness” in your shape, and shred your bulk into a lean & cut physique..

(Wow.. The Crazy Bodybuilder Markus Ruhl Pic Get’s ”Whoa”, while the Ladies here get a “Wow!” Big Difference Look how Lean and Toned Sports Illustrated’s pin-up girl Marissa Miller is.. (She’s the blonde-haired gal on the right).. Marissa couldn’t have that Lean, Firm, Tone without Strength Training.. Have lifting weights made her bulky at all?? No.. Strength training and a Sexy Fit body go hand-in-hand.. Her diet is obviously very clean & she looks great because of it..)

Strength Training Isn’t the Reason You’re Bulky..
How many times have we all heard, “I don’t want to lift heavy weights because I don’t want to get bulky”.. Bulkiness and over-developement is a by-product of overeating, not your weight training routine.. If you were eating overeating calories, and NOT lifting weights, you would still swell up without the influence of weights.. Muscle comes in two forms.. Hard or soft..  To be lean and toned, you need that muscle to be firm & hard.. Heavy weights gets you there.. I’ve seen female runway models lifting weights in a heavy rep range to add firmness to their bodies & these women are the epitome of slim physiques.. Victoria Secret Models are asked to be firm and lean, not plump & soft.. The firmness only comes from heavy weights, and “leanness”/low body fat, comes from cardio and diet.. High reps will leave your muscles soft & spungy.. If lean and toned is your goal, you are not doing yourself any favors by lifting light weights that can be lifted over 15 reps.. This is only aerobic work, and if you’re choosing this routine to lose weight, you’d be better off going straight to the treadmill.. Bulky, Overweight, Skinny, Skinny-Fat (The Worst Combination), or whatever your shape, heavy weights speeds metabolism, adds lean tissue, upgrades intensity in your workout, & tightens muscle fibers for better bone structure support.. Strength training isn’t why you’re bulky and overdeveloped, so this doesn’t have to be eliminated (Great News for Big Bulky Bodies.. Bulky Guys are typically obsessed with pressing iron, so trying to keep them away from this would be Torture.. The Strength Training Can Continue!) You will tone up & slim down, in the kitchen & on the cardio equipment..

A Lasting Note on Trimming Up..
There’s a community of bodybuilders that are dedicated to & only focused on “getting huge”.. I commend the work ethic and discipline from these guys.. But, you may notice these huge bodybuilders look awkward in professional attractive clothes, more girls are turned OFF by their bulky muscles and turned ON by the lean, trim, sexy abercombie-style body-type, & these bodybuilders aren’t popular on the big screen.. Why doesn’t Hollywood endorse Bulky, Heavy-Muscled Bodies? Maybe its because the look doesn’t sell.. Most people aren’t attracted to thick, heavy bodies weighed down with muscle.. Arnold Shwartzeneggar, Steve Reeves, & Louie Ferrigno are rare bodybuilding exceptions that broke into Hollywood, but none of the three swelled up and bulked intensly like bodybuilders today.. (They had abbreviated bulking cycles, but stayed fit & lean most of the year) Arnold weighed between 220-240lbs for his big hit movies (Slim for his genetics.. A bodybuilder of his genetics and frame today could easily bulk to 300lbs. but Arnold never did.. He even kept cardio in his regimen in the off season). Steve Reeves is my favorite bodybuilder & aggressively speaks out against today’s “bulking for muscle” mentality.. And Louie.. Louie was the Incredible Hulk (The biggest of the 3, and got stuck with the scary monster roles.. Lou Ferrigno’s a great guy though and I do respect him).. This summer, step into more of a lean and cut physique by getting away from your bulking/bodybuilder mentality by picking up the consistent cardio & clean eating habits.. You’ll look and feel more like an efficient, healthy, attractive athlete that wants to live forever!

John Fit.. (Enjoy Your Workout Today! Have Fun.. Summer’s here & the Sun’s Out! Life is Good..)

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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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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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