Fitness Model Tips For Lean & Toned Muscle with John Fit!

(This Young John Fit Reader works hard to stay lean & has a great look.. I like promoting my readers progress & success, especially when they have a physique we talk so much about here @ JohnFit.COM.. This is the type of the “Look” you’ll see in GQ Magazine.. No More Overgrown Muscle & Beefy arms! This Reader Has the Right Idea in the Gym & the Kitchen..)

I don’t ever want to pass up the opportunity to put my stamp on hard work & dedication for staying in shape and looking great.. I was just talking to one of my buddies in the gym tonight and we’re amazed at the number of people that aren’t concerned with their health. Looking great & feeling attractive is most definitely a nice goal to have when scheduling your regimen, but I honestly feel if you train & diet to have the “cleanest body on the block”, your attractivenss will fall into place.. The reality of my theme here is, the most attractive looking people have the strongest immune systems & healthiest bodies from exercise and healthy diet.. Trying to pull together an attractive physique without having a natural & pure lifestyle is like trying to cram the circle in the square peg.. It isn’t going to happen! Think clean, lean, & heart healthy with everything you put into your body & your physique will tighten up..

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(Getting in Shape Can Do Wonders For the Attractiveness of Your Face.. Larry Scott is the Cover Guy for Aqua Di Gio Cologne.. Larry Obviously Has Great Genetics, but Without Low Body Fat Levels from Exercsie & a Healthy Lifestyle, His “Look” Takes a Backseat to Less-Than-Perfect Features.. EVERYONE Has the Ability to Improve Their Appearance with Lean and Healthy Fitness..)

There are so many great things that happen when you get in shape & drop body fat levels.. First of all, reducing the risk of illness is something that has become the most important to me.. Getting lean, and looking toned used to be the biggest advantage for me to getting in shape, but its now “riding shotgun” to the health of my “ticker” (Ticker=Heart.. I’m fresh out of the gates, riding the Pun’s & Metaphors hard.. :)) The most common theme on my site is creating a better “look” to give you more confidence, but this is never to be overshadowed by the inner-cleansing from exercise and wellness.. Scary concepts like, high blood pressure, heat attacks, & diabetes are common topics of conversation around my family dinner table, so believe me when I say, turning and burning miles on the treadmill & eating clean, natural foods is to keep me from falling victim to illnesses wrath! HOWEVER, since we’re doing all this work to detoxify our bodies & keep our heart beating like a new drum, you’ll be glad to know that your “look” is also improving.. In this post, I’m not talking specifically about your abs, or your chiseled arms, but specifically about your face.. Your face will improve dramatically by cutting body fat and getting in shape.. Everything from the sharpness in your eyes, to the overall shape of your face will improve with lower levels of body fat, tipping the scales on your attractiveness!

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(Steve Reeves in Hercules was Lean, Strong, Not Overdone, & Natural.. This 1950’s California Kid is the One Fitness Model Pioneer I’ve Always Admired & Patterned My Strategies After.. I Don’t See Reeves as a “Bodybuilder” because His Size & Look Is More Similar to Today’s Fitness Models. Steve Was More of an Aesthetically Balanced Trainer that Didn’t Want to Ruin His Hollywood Looks with Grossly, Overgrown Muscle Mass.. Steve is a true legend of “Get Lean” Fitness..)

While everyone was obsessing over Arnold Schwarzenegger’s gigantic muscles, I was busy studying 1950’s Steve Reeves workout & diet strategies.. I always felt Arnold’s huge arms, and mammoth chest were the by-product of superb genetics and steroids, so mimicking Arnold’s workout would burn me out more than build a 54″ chest.. Steve Reeves was a pure & natural, blue collar guy in the weight room that just outworked everyone, & I really respect that.. He didn’t have the genetics, or steroid support, Arnold had, and was never focused on King Kong mass like bodybuilders of today.. Steve Reeves was a California Kid that valued aesthetics, & clean, good looking muscle that looked as great at the beach, as they did on the Fitness Stage..  He was big, but not too big or overdone, & looks more like a fitness model than a conventional bodybuilder.. He took the “Strongman” mold from the early 20th century, & pioneered those techniques into Muscle-Shaping regimes to create a well balanced strong, & attractive body.. He was always well-groomed, and represented a bodybuilding style that I see as acceptable and a regime worth looking into.. When I’m faced with adversity in any niche of my life, I always go back to the fundamentals & “basics” to clear confusion & redefine purpose.. Too many people look for the “quickest & easiest shortcut” to get results when approached by difficulty, but I think the fundamentals never change & have to be resorted too.. Steve Reeves represents the foundation of natural clean, lean muscle shaping, so his plan is the fundamental for me if I’ve ever in a “funk” in a need of a shock of lean muscle growth.. (Arnold used high octane steroids to create his look, so its hard to decipher what his real, clean aesthetic really is.. Because of this, Arnold Schwarzenegger’s regime has never inspired me.. His results are blind to my mind because of the abusive, steroid use.. The thing I do like most about Arnold though would have to be his personality.. I think muscles got his foot in the Hollywood door, BUT his cocky/arrogant confidence is what made him great.. He really was a pretty funny & intelligent guy with a well-devised plan to become a Hollywood Star..) Let’s look into what Steve Reeves valued to make his body one of the most Legendary Fit and Attractive Bodies of all time..

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(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!

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(Ahhh.. 4th of July! The beach.. The Smell of Barbeque.. The taste of Corona.. The Sound of Fireworks.. The Tan Lean Bodies Walking Through the Sand.. The Birds Chirping.. The Warmth of the Sun.. Making Plans for Fun with Friends and Family.. I Love the 4th of July.. Its a Great Day to Show off Your Hot Body!)

July 4th is exactly 28 days away, and for all my Non-US readers, this is a US “Independance Day” & sunshine date when our crazy Americans get to “let it all hang out” and have some fun! Since it does fall in the middle of the summertime, there will be more people in bathing suits & shirtless than any other date on the calendar.. My July 4th plans just got a face lift, as I’ve found out that I will be playing host to a number of college friends (To the Tune of about 10-15 East Coast Ft. Lauderale/Miami girls that will be rockin hot bodies when they get here! There will be some guys too, but ONLY because they didn’t listen when I told them to stay home! :)) I can’t wait! I’m also going to have some family in from out of town that I haven’t seen in a while.. July 4th is a day when I want to look great! Here’s a synopsis of where my bodies at now.. I weighed in this morning at 173 lbs. & I estimate my body fat is around 7.5-8%.. My stomach is really cut and looks great, but my body does look and feel really dry right now because I’ve been maintaining for about 2 months now.. I haven’t been trying to put on muscle, but I haven’t been cutting hard either.. Just trying to keep my leanness and maintain my size.. But, as I signed off of my last post, this week was the beginning of my “Add 5-7 Pounds of muscle to my frame” phase that should only take me about 4 weeks.. My new focus and date for this short term goal is July 4th.. I want to step out on the beach on the 4th of July @ 180 lbs, & at most 8% body fat.. That will leave me full in my “beach muscles” (Chest & Back), but still show off my cut abs and lean stomach.. Here’s my “Sexy-Time! For July 4th” routine and diet..

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(Muscle Chow, written by Men’s Health Gregg Avedon, is one of my favorite “Eat for Lean Muscle” books that endorses Avocados & Oatmeal as a Paramount Addition to Building a Lean Physique.. Gregg is noted as having his own children already hooked on unsweetened Oatmeal..)

In my opinion, the BIGGEST piece of any fitness regimen is your diet.. You can work out all day & know all the tricks to lifting weights for muscle, but if you’re not eating correctly, you will never “lean-up”.. However, I’ve actually seen many people who never touch the weights, but eat very clean, and they have great bodies.. As I’ve mentioned before, you look the way you eat.. If you eat a lot of sugars & junk food, your body will operate lethargically and look sloppy like melting ice cream on a hot day (Melting Ice Cream is Pretty sloppy, right?? Ok.. Good.. Thanks!) 90% of the bodies in my gym lack a foundation of muscle.. Don’t confuse a big body with a muscular one.. Many big bodies are so swollen & inflamed with body fat that you actually get the idea that they are carrying some muscle underneath that fat.. But, if you touch their arms, shoulders, or back, your finger will penetrate the soft tissue and go straight the bone.. We need to build that foundation of muscle to create the “hardness” piece of the get lean puzzle.. You won’t find a lean body that doesn’t come with rock solid, hard lean tissue.. No matter if we’re overweight and trying to lose body fat, or skinny and trying to put on muscle, we need to lay a foundation of muscle to have a “toned” look.. In this post I’m going to talk about my 2 All-Star Foods that are eaten religiously in my house when I’m trying to put on muscle..

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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.

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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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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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(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.

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