Combine with our 10-minute Tone & Strengthen Base Workout to maximize results and sculpt a strong, shapely body as you lose the fat! You get fat because carbohydrates, even those from whole grains, quickly convert to glucose. Eliminating carbs forces your body to mobilize its fat stores for energy, fueling everything from brain function to muscles to normal biological functions. Protein and Fat create virtually no insulin response and provide the ideal energy for your body. Contrary to popular belief, the fats from the meat, eggs and vegetable sources (avocado, nuts, etc.) recommended here won’t make you fat.
Crashfit is about the ideas, people, activities and gear that make you a little more awesome each and every day.
Crashfit's Tone & Strengthen Workout is just 5 quick exercises to sculpt and strengthen your entire body in only 10 minutes.
Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously.
The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later.
The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time.
However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results.
A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle.
Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future.
Hitting your goal for the day is the most important aspect of eating protein, whether it’s for fat loss, building muscle, or just maintaining your weight. So if you want to weigh 200 pounds, you’d eat 200 grams of protein per day for a total of 800 calories. Using the 200 pound model, you would consume 100 grams of fat per day, or 900 total calories. Add your protein (800 calories ) and your fat (900 calories) and then subtract it from the total number of calories you want to eat (2500-1700 = 800 calories). Divide the remainder number of calories (800) by 4, and you’ll have a target number of carbohydrates you should eat (200 grams). Despite what you might have heard, your body can process a lot more protein than you think in each meal. The idea that your body can only handle limited amounts of protein was one of the initial reasons why people began eating meals every 2 to 3 hours.
While most people think that protein is most important before and after your workout, this isn’t true. That means if you’re a fluffy 200 pounds and want to be a lean, toned 180 pounds, simply eat 180 grams of protein per day. Fat is a major fuel source for your body and has multiple functions, such as helping your body absorb fat-soluble vitamins, regulating inflammation, and hormone production.
Once you get beyond that myth, there are many other misconceptions that could steer your eating habits in the wrong direction.
Unfortunately, there isn’t a gold standard for the amount of fat you need in your diet. Carbohydrates have many functions, but their main role is to provide energy to the cells in your body. Still, while carbohydrates technically are not essential, you do need them when living an active lifestyle.
Ever since the low-carb craze began in the early 1990s, carbohydrates have been demonized as the cause of the growing obesity rates.
You can analyze studies and research all day, but the bottom line is simple: You can eat carbs and still lose weight. Generally speaking, if you’re active you need anywhere between one to three grams of carbohydrate per pound of lean body mass. Carbohydrates, just like fat and protein allotments, should be comprised mostly of whole and minimally processed foods. There Is A Way To Quickly Build Big Muscles NaturallyI've invested a large sum of time and money testing worthless bodybuilding supplements, in addition to experimenting with numerous theories that claim to build muscle mass, so I have worked extremely long and hard finding an effective path towards impressive muscle growth; I will help you to avoid the numerous diet and exercise mistakes that I made along my lengthy bodybuilding voyage so that you can begin to experience immediate results. Gains 55 lbs Of Muscle"At 21 years of age I have achieved a physique which I believe many guys aspire to, but never reach due to lack of knowledge regarding nutrition.
Do Not Seek Muscle Building Advice From Steroid UsersBecause I have never touched a steroid, my massive muscle gains were achieved using methods that work with a natural hormonal profile, and this is not what you will find with most of the bodybuilding advice found on the Internet and in magazines. Gains 75 lbs Of Muscle!"I will be the first to admit that I was skeptical when I first started. You Will Gain MuscleFaster Than Ever BeforeSome people mistakenly believe that it takes many weeks or sometimes months for a diet and weight training program to promote noticeable muscle mass gains, so they continue tinkering with the same ineffective bodybuilding program, just waiting for the day when their muscles begin to magically experience this dramatic surge of progress. 3 Months With MuscleNOW"It is obvious how much time and effort that you have dedicated to this amazing program. Gains 30 lbs FAST"I wasn't going to submit pictures or a testimonial but I changed my mind since there are so many false, fake, and fraudulent things on the internet. I will show you the secrets to building muscle mass fasterthan many who use steroids are even able to experience! Who Is Francesco Castano?I started weight lifting as one of the skinniest and weakest 16 year olds in the entire world, weighing 130 lbs at a height of 6'2". Do I Need To Live Inside Of A Gym To Make Muscle Gains?No, because if that were the case, I never would have gained any muscle mass. Gains 44 lbs Of Solid Muscle Mass!"I have been on and off weights ever since I was 12 years old trying to gain weight.
Oh, and speaking of steroids, you might be contemplatingwhether they make my program work twice as fast? Steroid Use Is TheEpitome Of StupidityIf you could gain 50 lbs of muscle in a month by playing one round of Russian Roulette, where you place a gun to your head and pull the trigger with a chance that a bullet will fire into your skull, what would you do? No More Bodybuilding LiesI am sure you’ve tried bodybuilding routines or supplements that claim to produce amazing results, and yet you still find yourself searching for answers, so why is my MuscleNOW bodybuilding program any different?
Stop Wasting Time &Begin Building MuscleWe all have a certain finite time in this life to accomplish what we will, and the more of our existence that we waste trying to find the path to achieve our objective, the less chance we have of accomplishing what we seek. What About OtherMuscle Building Programs?The most important lesson you will learn outside of avoiding steroids and supplements is that there is a seemingly limitless quantity of worthless bodybuilding information on the Internet and in so-called muscle building magazines, so the chances are very high that if you continue aimlessly searching for free Internet bodybuilding tips, you are going to achieve no muscle growth whatsoever, since so much of the information you will find is majorly flawed, or at the very least incomplete (one missing variable from the necessary muscle building equation will prevent results). When you eat grains, sugar and other carbs, your fat stores remain intact and unused, and the carbs simply add to them. In fact, your cholesterol, blood pressure and triglyceride levels are all likely to improve. That’s normal, but they’ll pass after the first week or so, after which you’ll notice your energy levels will become more stable, without the ebbs and flows common after large, carb-heavy meals. Just one little cheat opens the floodgate and makes it far more likely you’ll cheat again and sabotage the entire plan.
The videos, photos, workouts, exercises and information, collectively "The Information" provided on this website are for informational purposes only and are used solely at your discretion.
I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job.
Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise). Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel.
On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals.
As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers. A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days. I'm just a regular guy who got his wish by continually learning and being my own guinea pig. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. After all, countless diets pronounce that they provide the ultimate solution to your goals. Recent evidence in the International Journal of Obesity suggests that the diet you can stick to best is the right one – regardless of the exact breakdown of macronutrients.
Proteins literally play a necessary role in many of the biological processes that allow you to live and function. Meeting protein requirements is particularly important when you’re trying to lose weight because protein is the most muscle-sparing and metabolic macronutrient, and it also keeps you full.
Like protein, fat is considered to be nutritionally essential because certain fatty acids (linoleic acid & alpha-linolenic acid) cannot be sufficiently produced by your body for survival, and thus you must fulfill your needs by eating fatty foods. Most notably, many people still believe that saturated fat is a dangerous substance that causes heart disease and should be avoided.
The Dutch analysis found that excessive trans-fats (from hydrogenated vegetable oils in shortening, commercial baked goods, and refined snack foods) still pose a significant threat to your health.
Eat more whole and minimally refined foods, including an increased proportion of vegetables, fruits, and nuts—and know how to balance your omega-3 fatty acids. Not to mention, fruits and vegetables are two of the most important sources of carbohydrates, and both provide nutrient-rich calories that protect against disease. The diet you choose will be largely dependent on many personal preferences and eating styles, and whether it’s low carb or higher in carbs, both strategies can be equally effective at creating change. The key to transforming a skinny, overweight, or average body requires nothing more than a properly designed eating and workout routine, but most overlook this because they assume how they diet and train is correct, when it is in fact grossly flawed. My before picture was taken just before turning 16, which is when, in hopes of enhancing self esteem, I began my journey towards gaining muscle. Regardless of whether you are currently skinny or fat, I will show you exactly how to gain muscle mass without expensive, ineffective bodybuilding supplements, and I personally guarantee that you will achieve better natural muscle gains than you ever thought possible.
I was one of those people at age 16, but thanks to the knowledge that I gained from MuscleNOW, I have achieved feats that I never thought were possible. There are specific diet and weight training methods that maximize natural genetic potential, and you won't learn these from someone who relies on drugs. I always thought it was a prerequisite to take supplements in order to gain muscle, but your program has taught me the total opposite. Your program was exactly what I was looking for when it came to weight training; a step-by-step approach to working out that didn't leave you guessing.
Being pushed around in school by bigger, stronger classmates was commonplace, so my goal was to add muscle mass fast, but I decided that steroids were not an option due to their health risks, and my experiment with supplements proved that they are a complete waste of time and money. I'm naturally lazy, was never athletic, and had to put together a plan that I could follow consistently. There is nothing that will stop you from gaining muscle except bad information, which is why you must erase from your mind the garbage you have read and heard elsewhere, and let me guide you towards jaw dropping muscle gains.
Instead of charging an hourly rate to teach these massive muscle methods from scratch, I have developed a much cheaper and just as effective alternative. Again I thought I would try something new and purchased MuscleNOW, for me, the most amazing aspect of this routine is that I have never hit that wall. If the answer is "I'd find the nearest firearm," then nothing I say will stop you from using steroids, but if you actually value God, who gave you the gift of life, your family and friends, who you have important relationships with, and the future years you have on this earth, where you can touch the lives of others in a positive way, then you shouldn't even for a split second think of risking a premature death or severe illness by using steroids. I get questions all the time such as "how do you do this" and "man how are your arms so big," and so much more.
No monthly fees, no recurring charges, and not a penny more no matter how many questions you ask! This allows you to test drive my potent MuscleNOW diet and weight training formula for a full 3 months, which is more than enough time for you to see that what I offer is the answer to building massive muscles fast, without any supplements or steroids. Because I have been where you are now, wanting to achieve muscle mass gains quickly and consistently, and was fed lies from bodybuilding magazines, pro bodybuilders, and supplement companies that claimed to have all the answers I was searching for, so I know exactly how it feels to weed through the garbage and attempt to construct a bodybuilding method that actually works.
I spent my teen years experimenting on my own body to try and find a way to build muscle naturally, and because I didn’t participate in sports or activities in school, I was able to dedicate my time outside of class to bodybuilding, with the end result being over 60 lbs of muscle gained on a body that looked to have no potential whatsoever for growth. The question you need to ask yourself is whether you really want to build big muscles, and if the answer is yes, then what is holding you back from following my program?
Trying to restrict calories will make your body want to hold onto its current fat stores, which will make this hard, and it isn’t. You may even notice that you’re not starving when you wake up in the morning or craving sweets late at night. Sugar is particularly insidious…one taste and you’ll just want more, it actually is addictive, and even drinking artificially sweetened beverages may trigger an insulin response, which tells the body to store fat. Crashfit and BikeBoardMedia, Inc., are not liable for any damage or injury caused or sustained as a result of your use of The Information contained herein or shared via other online, print or other media.
Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle. For some reason, most people seem to forget that not all your calories have to come in through your mouth. Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat! We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. He maintains a private practice counseling recreational, Olympic, and professional athletes, including the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks. Only problem is, they all differ in the types of foods they suggest, the timing of meals, and how much you can eat. Macronutrients are the single most important factor that determines a diet’s success or failure.
However, science has proved that your body can take as much time as it needs to digest and absorb protein and utilizes all of the nutrients appropriately. If you struggle to achieve your protein target through whole foods like meat, fish, poultry, eggs, legumes, and milk products, you can easily supplement your diet with protein powder (whey, casein, or egg). This myth has survived for at least the last 3 decades, and has refused to die despite numerous studies that have shown that saturated fat is actually good for your body. The most recent report by the Food and Nutrition Board of the Institute of Medicine recommends that you eat at least 20 to 35 percent of your total calories from fat. That’s because your body can synthesize its needs from non-carbohydrate sources though processes called gluconeogenesis and ketogenesis. In fact, a study published in the American Journal of Clinical Nutrition compared a low-carb diet with one that was higher in carbohydrates.
In other words, determining the right amount of carbs is really the fourth step in your diet plan.
And if you’re eating healthy, about 10 to 20 percent of your total calories can basically come from any foods you want. Bodybuilding supplement companies do not want you to understand this fact, as you would then no longer feel the need to experiment with their products. I wanted to maximize my natural muscle building potential, but found so many bodybuilding lies along the way that I had to forge my own road. I had dedicated one summer to your system (approximately 12 weeks) and the results I saw were incomparable to any other weight training that I had done in the past.
So I began focusing all of my efforts on diet and weight training methods until I was able to produce an astounding 65 lbs of muscle mass, shocking family and friends with my improved appearance. In doing so, I was able to design workouts that fit a variety of situations, as realism dictates whether a fitness plan is going to be a fad, or continued long enough to provide amazing results. I send you my MuscleNOW bodybuilding program in the mail, and after you read all of my potent muscle building diet and weight training recommendations, you then have the roadmap, and are free to begin emailing me with all your questions.
At the age of 50 I was in the best shape, still putting on muscle and was the strongest I have ever been in my life.
MuscleNOW is so effective at forcing new muscle growth that many who follow my program are accused of steroid use, so only dirty greed could possibly prompt a desire to seek more at the risk of death. I do not have a before picture available currently (perhaps in the future) so just to give an idea of what this program can do for you, here are my before stats - 38" chest, 14.25" arms, 23" thighs, 230 bench press, 315 squat, and 295 deadlift. Pay once, and receive everything you need to build larger muscles than you ever thought possible naturally, and have me as your lifetime personal trainer so that you never again search for muscle building answers. When you look in the mirror every week and see yourself looking bigger, with muscles appearing in places that once were flat and lifeless, then you will know that you made the best muscle building investment of your entire life. During the first 35 days I gained strength, mass, and only slightly elevated my body fat levels.
Since 1997, after transforming my own skinny and weak body, I have been passionate about sharing my proven muscle building formula with the world. Most do not devote the time and energy that I did to finding the diet and weight training methods that work for building natural muscle mass fast, and therefore are left at the mercy of Internet web sites and supplement pushing, pro steroid bodybuilding magazines to try and locate methods that work, which proves to be futile due to the misinformation and propaganda that masquerades as effective advice. Once you can answer why you are hesitant to embrace my MuscleNOW plan, then please contact me with any questions so I can address your concerns; the bottom line is that MuscleNOW really works, and I want you to be my next success story! Once you’ve hit your target weight, you can bring things like fruit, milk and others back into your diet, which is outlined in our Healthy Eating Food Plan (coming soon). Thus, when you eat carbs, they are predisposed to be stored as fat, even if you exercise a lot. Alan is the resident nutrition advisor for Men's Health Magazine, and also publishes his own monthly research review.
Consider this your final answer, and the guide you need to finally determine the most effective plan for you.
The most common claim is that your body can only handle 20 to 30 grams per meal and that the rest will go to waste. Research shows that a range of .5 to 1 gram of protein per pound of body weight is ideal if you are active.
There’s no need to nitpick over the precise distribution and timing of protein throughout the day, just concentrate on the total for the day, and consume protein at doses and times that suit your schedule and personal preference.
In a recent invitation-only scientific consensus meeting, the Department of Nutrition at the University of Copenhagen determined that saturated fat does not need to be avoided. This intake can be achieved by either consuming two to six one-gram capsules of fish oil, or by having roughly three to six ounces of fatty fish per day. But realize that eating slightly more than this won’t cause added fat storage as long as your total calories match your goal for weight gain, loss or maintenance. As a result, the other foods you eat (proteins and fats) can be converted into energy, meaning that your general survival does not depending on eating carbohydrates.
The result: There was no difference in weight loss or changes in the ratio of muscle-to-fat. Your choices among carb-dominant foods (fruit, milk, starchy vegetables, non-starchy vegetables, grains, legumes) should be based on your personal preference and tolerance, while maintaining as much variety as reasonably possible. If you aren't gaining muscle every week, then your workout and diet routine must change right now!
After a lengthy period of experimenting with various workout and diet theories, as well as worthless supplements, I put together the natural muscle building puzzle, producing 65 lbs of muscle mass, shocking friends and strangers alike. However, if it's muscle size that you are after, I personally don't believe that there is another program out there which is nearly as effective as MuscleNOW.
After implementing the correct weight training & diet plan, suddenly, you will begin to notice muscle mass improvements, every seven days, like clockwork! The same applies to diet, as trying to follow a routine with strange foods or an extremely limited menu is going to be a short lived experiment. Scroll up and read JC Van der Westhuizen's testimonial earlier, as he gained 55 lbs of muscle while using my 3 day plan for most of his journey!
I tried reading through all the bodybuilding articles I can find online from various very well known sites. I'll then make sure you understand every single step of my natural muscle building formula, and will make any necessary changes to my plan to fit your specific goals, schedule and limitations. The wall was broken and there was consistent change month after month that was not only felt, but able to be seen. Yes, some live into old age who have used steroids, just like certain smokers, but do you want to risk resting in your coffin years too early because you took the gamble? I started with a 31 inch waist, and as the program outlined, only gained 2 inches around the waist before I started dieting.
Hundreds of testimonials later, I have accumulated the proof necessary to show that MuscleNOW is the success equation for those who are seeking impressive muscle gains, and my 90 day unconditional money back guarantee is your no-risk insurance policy as to my MuscleNOW program’s effectiveness. If you want to begin building muscle mass naturally, without any supplements or drugs, then take advantage of my years of research and spend the next few months growing rather than frustrated and confused about why you aren’t achieving the results you desire.
On one end of the continuum are the low-carb diets, such as Atkins and Protein Power (and some variations of the Paleo Diet). But the reason you need to eat so much is simple: Unlike other nutrients, your body can not assemble protein by combining other nutrients, so enough must be consumed in your daily meals in order to achieve your desired health and appearance.
If you want to be even more specific, a good general guideline is to eat about 1 to 1.5 grams of protein per pound of lean body mass (LBM).
Although essential fatty acid deficiency is uncommon among adults in developed countries, the consumption omega-3 fatty acids is often too low for the purpose of optimizing health and preventing disease. What’s more, a recent review failed to find a link between saturated fat and coronary heart disease. Vegetarians should realized that achieving the same EPA and DHA levels with flaxseed oil is a much less efficient process, requiring roughly double the dose. What’s more, when researchers compared a low-carb diet with a low-fat diet (and higher in carbs), they discovered that neither was better at boosting metabolism. Once you establish those guidelines, then your remaining calories for your weight goal should be filled in with carbs. As a rule of thumb, eating two to three fruits and two to three vegetables per day will usually fill up the majority of your carbohydrate allotment, while providing beneficial nutrients that will help your overall health.
You need to have a plan that is not only effective, but fits your lifestyle, as otherwise you will quit the process and achieve nothing.
If you're ready to toss your supplements in the trash and leave steroids to those who don't care about their own well being, then let me take you down the road to natural muscle gains that will cause many looks of shock from those who see you metamorphosize before their very eyes! Please remember that I, Francesco Castano, am the one who trains you, as enrolling in MuscleNOW provides you with direct access to me via email, and I always am the one who replies, usually within 24 hours.
During this time, my strength increased consistently, and I gained 3 inches around my chest (and back), and 1½ inches on my arms, on the shoulders and the legs. I felt like a celebrity because guys and women came up to me with questions and were wondering what I did to develop SO much in such a short time.
If you want to soon have trouble recognizing the person in the mirror and have others asking you for muscle building advice, then order MuscleNOW today and let me show you exactly how. I would recommend this system to any recreational bodybuilder, as it is efficient, easy to follow, AND healthy.
The techniques are so straight forward that anybody will be able to do them and after which I gained an average of about 2 lbs per week in muscle (healthy weight).
Every time I had question, I email Francesco and he will be sure to send me a LONG email to make sure I understand what to do. Also, I would like to inform you that my wife has been training with your program and is achieving phenomenal results.
After trying out MuscleNOW, I'm telling you I realized that I could gain weight and muscle mass!
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