How to: Train and Grow Like Kai Greene

Kai Greene is a professional bodybuilder who possesses an incredible amount of lean muscle mass. The most impressive facet of Kai’s physique is his incredible leg development and impeccable conditioning.

Kai achieved this physique with an incredible training routine that rivals any bodybuilder in history.

Kai pays very close attention to his diet and training throughout the year and this is evident in his world-class size and conditioning. This article is going to break down some of Kai’s signature training tips, and discuss how to eat and grow like Kai Greene.

How to Train and Grow Like Kai Greene: 7 Part System:

Part One: Compound Overload

The 1^st part to training and growing like Kai Greene is you need to establish a workout regimen that puts a lot of overload on your body’s largest and strongest muscle groups.

Kai puts a lot of emphasis on exercises like the barbell squat, hack squat, barbell deadlift, stiff leg dead lift, bench press, and barbell row.

The major aspect that separates Kai’s training is he emphasizes the negative, or eccentric portion of the repetition, which is where you break down the maximum amount of lean muscle tissue, which results in growth and repair.

By keeping his repetitions in the 8-12 range but still going heavy and focusing on the negative portion of the repetition you can expect quick results from this type of routine.

Part Two: Lactic Acid Training

Lactic acid training is a type of training where you are performing a lot of repetitions with constant time under tension. This recruits the fast twitch muscle fibers and increases the HGH output.

This type of training helps with overall conditioning and is an excellent complement to heavy overload training. It’s also a great style of training to develop the smaller shaper muscle groups such as rear delts, biceps, and calves.

Part Three: Leg Day Twice a Week

Kai Greene has some of the most impressive legs in the world and its certain that he does not skip leg day. In fact – Kai typically hits leg day twice per week and dedicates an entire regimen to quadriceps and hamstrings.

Part Four: Short Rest Times Between Sets

Shorter rest times between sets allow Kai to get in extra cardio each workout and help with his overall level of conditioning.

When Kai is preparing for a bodybuilding competition he will emphasize cutting his rest times in half to emphasize conditioning and fat burning.

Part Five: Fasted Cardio and Abs

Kai has been known to perform some fasted cardio and abs workout routines when he is dieting down to competition level body fat percentages. By not only shortening his rest times between sets, but throwing in fasted cardio – Kai is able to walk on stage with an incredibly low percentage of body fat.

Part Six: Proper Rest and Recovery

While Kai is known to be a workaholic in the gym, he typically devotes an entire workout day to 1 or 2 muscle groups at the most. This means that he is resting a muscle group up to 5 days between training sessions.

Many bodybuilders over train and do not understand the proper rest times for a muscle group after an intense training session.

Kai has been able to implement intense training with smart rest times between training sessions to maximize his results.

Part Seven: Nutrition is Key

Kai follows a very disciplined diet when preparing for a bodybuilding competition and closely adheres to the rules of macronutrient timing.

Kai ingests many fast absorbing carbohydrates following a workout and sticks to lower glycemic carbohydrates at all other times to maximize muscle building post workout and fat loss at all other times of the day.

Besides proper carbohydrate timing – Kai makes sure to ingest at least 1.5 grams of high quality protein per lb of bodyweight and also eats around 0.5 grams of healthy fats per gram of bodyweight to boost natural hormone levels.

The post Train and Grow Like “The Predator” Kai Greene appeared first on Fearless Motivation - Motivational Videos & Music.

How to Get Ripped Abs

3 Pro Secrets to ripped, chiseled abs. You will be surprised. How to Get Ripped Abs

When it comes to crafting an aesthetic physique nothing is more important than having a set of ripped abs.

Just look at some of the recent movie star physiques that have garnered the most attention: Brad Pitt in Fight Club, Ryan Reynolds in Amityville Horror and Gerard Butler in the movie 300. What made their physique so impressive? It was the ripped abs! Brad Pitt in the movie Fight Club was barely 160 lbs, but had a set of killer six-pack abs.

While many guys build big and bulky muscles – it is a very rare combination to have a muscular and aesthetic body with ripped abs.

Why is this physique so hard to achieve? Well for one the goal of building muscle and burning fat seem to oppose each other. You enter a calorie surplus to build a lot of lean muscle mass but end up gaining a bit of fat along the way.

Then you diet down to lose body fat quickly and you lose that hard earned muscle mass and strength. So what’s the secret to getting ripped abs and keeping your lean muscle mass?
This article is going to dive into 3 secrets to getting ripped abs while not losing all of your gains in the gym. This is the stuff that the movie stars and fitness models know that the average guy doesn’t. Its not rocket science and once you incorporate these tricks you will find that The Secret to Six Pack Abs and achieving a ripped mid section is a realistic goal for anyone.

How to Get Ripped Abs – The Secret to Six Pack Abs – 3 Secrets:

1. Leg Workouts

How in the world are leg workouts going to get you ripped abs? It’s a very simple secret that reaps incredible benefits. Your hamstrings, quadriceps and gluteus are 3 of the 5 biggest muscles in your entire body.

When you train these large lower body muscle groups several amazing things happen:

-Increases testosterone and HGH

-Boosts your metabolism post workout due to type 2 muscle fiber recovery involved

-Any “gains” that occur in the lower body boost your metabolism since your body is carrying around more lean mass

If you want to speed up your progress towards a set of ripped six-pack abs you will want to make sure you never skip leg day! One of the best investments you can make towards the body of your dreams is to incorporate 2 great leg workouts per week.

This means that you are performing the major compound leg exercises that break down multiple large muscle groups at the same time.

Exercises like the barbell squat, front squat, stiff leg dead lift, Db Lunges, and Db step-ups are ideal for both fat loss and building lean mass in your legs.

Call to action: Another trick you can do to speed up your fat loss is perform a high intensity leg exercise at the end of your workout for 3-4 sets. Ideally you want to perform an exercise that incorporates multiple lower body muscle groups.

Just 3-4 sets of high intensity compound leg exercises two times per week at the end of your workout will result in some major fat loss in a month.

For the best results try one of these compound lower body movements:

1. Walking Db Lunges
2. Db Step Ups
3. Db Bulgarian Split Squat
4. Db Squat Jumps

2. Train your abs with resistance

Most guys do not train their abs with resistance. Your abdominals are a muscle group and if you want them to grow you need to place overload and resistance on them.

You have to train your abdominals the same way you train your biceps and pectorals. If you want a muscle to grow the science is already out – progressive overload!

You need to place maximum overload on a muscle group to shock it into growth and create healthy microtears. The best exercises for getting ripped abs are weighted.

Bodyweight abs exercises are important and can still be in your routine – but you will get way more out of your abs workouts if you place overload on them.

If you want those 3D looking abs that pop out of your skin you not only need to have low body fat but you need to develop the actual abdominal muscles. This is what separates the fitness model physique from guys who are just in great shape.

Fitness models regularly perform the best-weighted abdominal exercises that carefully sculpt each section of their abdominals, oblique’s and V shaped torso.

Call to action: Try to perform 5 sets each week of these 7 weighted abdominal exercises. These will combine to sculpt your abs and oblique’s from every angle and help you build the actual core muscles.

-Rope Crunches

-Weighted Planks

-Weighted Russian Twist

-Weighted Horizontal Leg Crunch

-Spell Casters

-Decline weighted Sit Ups

3. Low Insulin + HIIT

One of the best strategies for losing belly fat quickly is to have long periods of low insulin. Insulin is a fat storage hormone and one of the best ways to get shredded is to make sure you have periods of low insulin levels every single day.

A good rule of thumb is for at least 16 hours every day you should be keeping your insulin levels low. This is easy to pull off figuring you are probably sleeping for at least 8 hours.

Your insulin levels will remain low if you have a diet rich in protein, healthy fats and fibrous vegetables. Stay away from carbohydrates and any kind of simple sugars when you are trying to keep your insulin levels low.

Fast digesting carbohydrates spike your insulin and will cause your body to go from fat burning mode to fat storage mode.

One strategy to supercharge your results and get shredded six-pack abs is to combine High intensity interval training with your periods of low insulin.

Your body is already burning body fat and utilizing carbohydrates for energy when your insulin is low and combining this with HIIT will turn you into a fat burning machine.

High intensity interval training has so many incredible fat burning and anabolic hormone boosting benefits. One of the key fat burning benefits is that it takes your body 24-48 hours to recover from a HIIT session because your fast twitch muscle fibers take much longer to recover than your slow twitch. (Your body uses slow twitch during low intensity cardio and fast twitch during high intensity cardio.)

Your body needs extra energy to recover (aka burning calories) from the fast twitch cardio and will boost your metabolism following the workout.

Combining this rapid surge in your metabolism with low insulin levels is a winning recipe for showing you How to Get Ripped Abs.
Call to Action: Performing high intensity interval training 2-3 times per week when your insulin levels are low will result in your body becoming a fat burning machine.

How to Get Ripped Abs Article By Troy Adushun.
Troy is a leading YouTube Fitness Expert, Model, and in charge of the WeightGainNetwork. Check it out today.

Recommended:

The Flat Abs Diet – The Easiest, Fastest Way to the Perfect Fit Body. Less Effort, More Results. 

Change Your Body in 21 Days – Take the 21 day Challenge and transform your body beyond belief

This Easy To Follow Book will teach you: 
> The science & truth behind fat loss & building lean muscle
> How you can actually spend less time in the gym + gain better & faster results!
> Exactly how to maximise your fat burning hormones to create your dream body fast
> The truth about supplements – Do you really need them?
> Weight training exercises and the SECRET to performing the right exercises to maximise results
> The Secret Cardio technique that will blast your fat and shred your abs in NO TIME!
> Perfect meal programs & key foods for females wanting to get lean, shred fat & build rock hard flat abs
> The key food & meal programs for guys wantingto gain size and lean muscle and sculpt amazing abs
> Your 21 day perfect body challenge – YES you can transform your body in this amount of time.

Perfect for women wanting to lose weight and build a beautiful, strong & lean body
Perfect for Men wanting to build muscle and Sculpt perfect size pack abs.
This works for everyone wanting to alter their physiques because the principles are the same.

If you know the secrets (Like the pro fitness models do) You will know how you can manipulate your body through scientific principles in both nutrition and working out. This means if you want to be lean, you can be lean with LESS EFFORT. If you want a muscular body, you can have a muscular body with LESS EFFORT. If you want to lose weight, lose weight with a lot LESS EFFORT.

Join Youtube fitness personality and professional fitness model Troy Adashun as he explains exactly how you can use industry secrets to create your ultimate fit body.
Less working out, Less money spent on supplements that have no nutritional value, Less time, MORE results!

Get The Flat Abs Diet on Amazon Now

Top Selling Books on How to Get Abs Fast:
1. The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet)
2. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series
3. The Men’s Health Big Book: Getting Abs: Four Weeks to a Flat, Ripped Stomach! 
4. The New Abs Diet for Women: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) 

The post How to Get Ripped Abs – The Secret to Six Pack Abs appeared first on Fearless Motivation - Motivational Videos & Music.

Sergi Contance – Via http://www.nogym.net

How to become a Fitness Model (5 Steps to the ultimate Bodybuilding Physique for Modeling)
As you start to train more frequently and craft a physique that would make the Greek gods jealous – you may become interested in doing some fitness modeling.

This article is going to dive into the fitness model blueprint. I’m going to break down a 5-part system that will land you major fitness modeling work within 6 months (assuming you look the part of course.)

Let’s first start off with what magazines, fitness brands and supplement companies look for in a fitness model. Be honest with yourself and make sure that you have realistic expectations in this industry.

Just like anything else involving vanity – this is a ruthless industry!
This is why before you read on make sure you fall into these 2 categories:

Unique or Recognizable Look:

Photo Credit: http://jackedgorilla.com

There is no one “look” per say of a fitness model but you do have to stand out. Whether that means you are the all American looking guy with the large beach muscles (think Steve Cook), or the tatted up and edgy urban looking fitness model (think Lazar Angelov) – you have to stand out from just another guy in great shape. Do people do a double take at you or do you just blend in with the crowd.

Aesthetics!

Lazar Angelov. Photo Via: ginasiovirtual.com

Fitness modeling is not just about getting big muscles. It is much more complex than that. You have to have nearly flawless aesthetics to pull off being a fitness model. Most fitness models are in the height range of 5 ft 10- 6 ft 2.

Now as far as your body goes – you have to be very LEAN. I am talking less than 10 percent body fat lean. You must be able to see every muscle in your body and you need to have proportions developed. The most important aspect of a fitness model’s physique is to have a V Taper, which comes from having wide shoulders and lats with a small waist and ripped abs. This creates the illusion of perfect aesthetics.

If you have these 2 things going for you congratulations. You have what it takes from a physical standpoint to be a fitness model. Now let’s dive into how to actually make your fitness model dreams a reality.

How to become a Fitness Model – Step One: Diet Down

The most important aspect to your success as a fitness model is dieting down for your 1^st set of fitness modeling pictures (more on this in the next step). Think about your diet approach for your fitness-modeling shoot as if you were getting ready to compete.

Your goal is to maximize your fat burning while maintaining all of your hard-earned lean muscle gains over the years of training. If you are currently sitting at around 10 percent body fat (meaning you have six pack abs but lack that super lean look with defined lower abs and oblique’s) you will have to diet down for 6-8 weeks for your photo shoot.

Judge your physique realistically and make sure that you do not take your fitness modeling pictures until you are super lean and chiseled.

How to become a Fitness Model – Step Two: Research

While you are dieting down it is vital that you research the top fitness photographers in your area. If you live in or near a big city like Miami, LA, Sydney, London or New York you will find a plethora of quality fitness photographers.

Ideally you want to spend a little more money to shoot with a photographer that works directly with several magazine editors. Many times you can page through a fitness magazine and get the names of great photographers that regularly shoot covers and features and then Google that photographers name and find their personal website and contact information.

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Another strategy to find the top fitness photographers is social media such as the fan pages of Famous fitness models and Instagram pages. Many times a fitness model will shout out the photographer from their photo shoot and then you can go on that photographer’s social media page to find their contact info.

Compile a list of the top fitness photographers and contact them all about 6 weeks before you want to shoot.

Send them a detailed message and be up front with the kind of photoshoot you are looking for. Every photographer is going to have a different price and schedule so you need to make sure you are contacting a lot to find the right one for your unique situation.

Once you find the perfect photographer in a great location put down that deposit and book an official date!

How to become a Fitness Model – Step Three: Shoot and Share

The big day has arrived and you show up to your fitness-modeling shoot ripped and chiseled. You take a killer set of pictures and now have a collection of fitness modeling pictures you want the world to see. Now what?

The 1^st step is to have your photographer submit your fitness modeling pictures to his magazine and website connections. If you look the part you will typically be able to land some work from this alone. The best fitness photographers have the best connections to big magazines and paid work. This is why you pay more money to shoot with the best of the best in Miami, LA, NYC, Sydney, Melbourne and London.

The next step is to start sharing your fitness modeling pictures on all social media platforms. Instagram and Facebook are great platforms to build up a fitness following and get discovered. If you don’t have much of a current following use hashtags, facebook ads or pay to have people with bigger followings shout you out.

Another thing you should be doing with your fitness modeling pictures is compiling a portfolio and submitting to all of the top fitness modeling agencies in the United States. Even if an agency is in a different state it can still be worthwhile to have them sign you as many get work all over.

How to become a Fitness Model – Step Four: Rinse and Repeat

Fitness modeling is a competitive industry. It is vital that you continue to train and improve your physique with each photo shoot. If things don’t work out well with your 1^st set of pictures train for another 8 weeks and shoot with a different photographer. The more photographers you shoot with and magazines you submit too the better your chances of success!

How to become a Fitness Model – Step Five: Compete

One of the best ways to become a fitness model and get found in the fitness modeling industry is to compete in shows like the NPC. The NPC physique division winners typically land good fitness modeling endorsements. Many supplement and magazine companies attend these events to find new talent.

Going to all of the big fitness expos and competing is one of the best things you can do to network and get found in the fitness industry & ultimately become a fitness model.

Recommended:

The Flat Abs Diet – The Easiest, Fastest Way to the Perfect Fit Body. Less Effort, More Results. 

Change Your Body in 21 Days – Take the 21 day Challenge and transform your body beyond belief

This Easy To Follow Book will teach you: 
> The science & truth behind fat loss & building lean muscle
> How you can actually spend less time in the gym + gain better & faster results!
> Exactly how to maximise your fat burning hormones to create your dream body fast
> The truth about supplements – Do you really need them?
> Weight training exercises and the SECRET to performing the right exercises to maximise results
> The Secret Cardio technique that will blast your fat and shred your abs in NO TIME!
> Perfect meal programs & key foods for females wanting to get lean, shred fat & build rock hard flat abs
> The key food & meal programs for guys wantingto gain size and lean muscle and sculpt amazing abs
> Your 21 day perfect body challenge – YES you can transform your body in this amount of time.

Perfect for women wanting to lose weight and build a beautiful, strong & lean body
Perfect for Men wanting to build muscle and Sculpt perfect size pack abs.
This works for everyone wanting to alter their physiques because the principles are the same.

If you know the secrets (Like the pro fitness models do) You will know how you can manipulate your body through scientific principles in both nutrition and working out. This means if you want to be lean, you can be lean with LESS EFFORT. If you want a muscular body, you can have a muscular body with LESS EFFORT. If you want to lose weight, lose weight with a lot LESS EFFORT.

Join Youtube fitness personality and professional fitness model Troy Adashun as he explains exactly how you can use industry secrets to create your ultimate fit body.
Less working out, Less money spent on supplements that have no nutritional value, Less time, MORE results!

Get The Flat Abs Diet on Amazon Now

The post How to become a Fitness Model – 5 Steps appeared first on Fearless Motivation - Motivational Videos & Music.