Thursday, November 17, 2011

How To Gain 30lbs Of Muscle With Body Weight Workouts!

"How do I gain muscle fast and without gaining too much body fat?" , that's easily on of the most common questions asked by young men (and some women) to any fitness expert in the world. Regardless of where you live, if you're a fitness expert you've been asked that question in one form or another. This subject has been covered countless times in magazines, online articles, videos, books, and just about any other form of media know to man. Yet, people keep asking the same question time and time again. Opinions vary from person to person , from expert to expert, but some things remain constant.

- You need to eat, A LOT!
- You need to lift heavy
- You need to rest
- You need to avoid too much cardio

There's also a strange stigma attached to both body weight training and primal/paleo diets being unable to build any significant muscle mass. So, with this in mind I decided to take it upon myself to experiment and see just how much muscle mass I could put on following these rules and without deviating from my "primal diet" too much (other than allowing for dairy) and using a body weight based workout program. I needed to see just how much mass you can build using the foundation that I have built Jungle Fit upon. So starting early June 2011 and running through to the end of Sept 2011 I followed my program and the results were surprising to say the least.

By following an intense body weight based program, upping my calorie intake of my primal diet a lot, adding around 1L of milk a day, extra protein powder, and some sweet potato, my body weight shot up from 145lbs to 180lbs!

That's a 35lb weight gain in around 3-4 months! I out grew all my clothes, I had to buy all new shirts because my back, arms, and shoulders were too large, and my pants went up only one size from a 30 to 32. Not too bad for a 35 lb weight gain!

In the video above I've talked about it in a little more detail and displayed pictures as for the change. In the future if you guys want me to go into greater detail on the subject then please leave comments on youtube or this blog and I'll provide workouts, meal plans, or even create an ebook detailing everything involved.

So long story short, anyone who says you can't gain muscle mass or impressive strength from body weight training is completely misinformed.

Thursday, November 3, 2011

The "Immortals Workout"

The internet is buzzing with talk about what kind of workouts the actors in the upcoming "Immortals" movie did to achieve their lean physiques. It's not rocket science, they eat clean and worked out like dogs for hours each day. When they weren't in the gym they were on set training fight sequences, so all in all it ended up being around 6-8 hours of physical work per day! Now granted only around 2-3 of that may have been from actual planned gym time with a trainer, but still it's a insane amount of work!

Now, it's completely possible to achieve a lean and athletic body without killing yourself for hours on end in the gym. Remember these guys had a dead line to meet and had to look a specific way. Not to mention lighting, shading, and after effects help you look your best when on film. For most people a clean, paleo/primal diet, coupled with heavy lifting, and high intensity total body workouts will do the trick. Best of all these workouts don't have to be hours on end ... heck, they don't even have to be 30 mins!

I've put together a small sample of a workout that will help you build lean muscle and promote athletic development and you can perform it in about 30 mins or less. Remember that if you can't perform a specific technique to use a progression that is slightly less difficult. I've outlined a ton in the ebook "The Body Weight Solution" as well as on the Jungle Fit YouTube channel. Hope you guys enjoy the workout, let me know what you think!

- Tim