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05.10.2015
It’s quite ironic really, as a lot of the things I have been talking about this past month have been about how to progress past that 6 or 4 week training period. You see, your body is very smart, in a sense that it is very good at adapting to any environment that you place it in.
As I mentioned earlier, your body is quite smart with it’s ability to adapt to change. Now, the idea of interval training whether that be in the weights room or on the bike, is to keep your body guessing. The base Fit Buzz workout for all of our workouts are based on strength training on the quest to getting strong, lean and sexy. If you have become a victim to any of the above, then introducing a cycling approach to your training may just be your savior. So the natural thing for you to do in your training is to take a step back after an initial 4-6 week push, start again with lighter weights after about a week before going full throttle again, steadily increasing the weight over the next 3-4 months. If you follow Fit Buzz on Facebook, Tumblr, Pinterest, email or any other platform that we use. This works for muscle building, because unlike fat loss, you can spot reduce to some degree.
The only reason that you need to take extra supplementation is to fuel your body of the nutrients it lacks from your natural everyday meals. An example of this is your quest to refuel your body with ALL of the proteins that your body requires. If you have had a read of the lifestyle diet ebook, you would have learned about ALL the common foods that you can consume and how they are rated from a health perspective, with A being the most highest rating and with F being the lowest. One example of this is when you consume foods such as fish on the quest to supply your body of good fats Omega 3 and Omega 6.
The reason why it’s a better idea to focus on strength training opposed to cutting calories to get lean, is because when you cut calories, you run the risk of cutting lean muscle mass along the way. Knowing that one must stretch really is old news that we all picked up back in our physical education days.
Like most people I learned early on, the importance of stretching before taking up any high performance activity, as I saw first hand the results and damage caused from not doing so from other family members activities. Stretching improves joint range of motion, improves the function of your muscles and improves neuro-muscular control or efficiency. The good thing about stretching is that it can be done anywhere, at home, on the track or at the gym, but it’s important to first understand the principles of warming up and warming down. Is what you do after you exercise.  Doing this will help your muscles recover and reduce soreness. Just be sure not to stretch for more than 30 seconds on any one muscle and to never bounce. All of the above are stretches that you should perform, there are of course others too (I’ll update this page soon). Stay-Fit Buzz: It appears that you have travelled to quite a few places, which is a great way to spread your personal brand in my opinion. Stay-Fit Buzz: There are a good number of inspirational fitness icons from the South American region, especially women. Stay-Fit Buzz: Most people just want to be involved in fitness to stay active, healthy and to of course stay in shape and look great. Alice: A year after searching for my coach, I simply kept to a basic training principles and keeping good form, as this is what was required for me to begin competing. Stay-Fit Buzz: Eating clean is just one of the things you have to do if you want to get in shape. Alice Matos is an upcoming  IFBB BIKINI INTERNATIONAL Fitness model from Florianopolis, Santa Catarina, southern Brazil.
As a Fitbuzzer, your body is simply made up of Central Nervous System trained muscles with a tiny layer of fat on top.
How many times have you walked up to the scale, been disappointed with the weight on the scale (You wished you were heavier) but then looked in the mirror and found that you’re actually happy with what you see? How many times have you walked up to the scale, have been happy with the weight, but disappointed with what you see?


According to that chart (Some differ by a few percentages more) this women is considered obese.
Just like the scale, these height and weight only charts don’t factor in your actual body fat percentage. We have covered the non-effecient ways to measure your weight and body fat percentage, let’s start looking at some of the better solutions for a more accurate reading. You have to be able to blow all of the air out of your lungs before going in the water, otherwise your body fat percentage will appear to be higher than what it really is. You’ll find essential fat in your liver, heart, bone marrow, nerves, brain and in all other organs of your body. This is the fat that deposits right underneath your skin and is where most of your body fat is stored. With the later, it therefore makes for a near accurate measurement of body fat testing by pinching folds of fat in 3 or 4 locations around your body. Well it is true that you can use this method doing it yourself by purchasing skinfold calipers. However, once you do become fairly skilled using this form of self testing (After a bit of practice and avoiding human errors such as taking a horizontal fold when it should be a vertical fold), the next step is to ensure that your testing method is reliable and consistent. The only thing that really matters is that you notice a reduction or increase in body fat percentage.
Now, I’ve talked about how to calculate your lean body mass and overall desired weight before. To kill all kinds of confusion with these terms, your lean body mass is simply the total weight of your body minus the fat. That is also the reason why it’s hard to achieve noticeable results thereafter, because in order to change how your body looks, you have to lift weights.
Keep repeating the pattern, but starting the new cycling with a heavier weight than the previous one every time. Now, you probably know that 70% of your results will be due to what you do in the 20 something hours when you DON’T workout (The workout is simply the trigger for change).
Which for some Fitbuzzers may be the cause of the problem in regards to stubborn body parts. Improvements are introduced week by week, so it only gets better for you and all fellow Fitbuzzers.
But as the years go on, it seems more and more people seem to forget not only that they need to stretch, but the importance of doing so. You notice (subconsciously) that Tom and Dick stretch at the end of every session, but you also notice (subconsciously) that Harry doesn’t. Every movement you make from daily activities, exercise and sports require your joints to move through a full range of motion. My favorites have always been quadriceps, calf, standing hamstring and hip flexor stretches.
What gave you the desire to want to compete and what was the experience like when you first hit the stage? He invited me to participate in the IFBB Championship and I have been a runner-up in Brazil. You clearly achieved that by not being afraid to apply resistance training to your workouts. Because we know that there are many factors that can affect how one person will look and develop compared to a next person. In fact, lifting weights to get lean while maintaining your current diet may just be a better option than actual dieting.
The reason is because most people make the mistake of worshipping the scale first before anything else. Which is wrong, because this women simply has more fat than muscle, but she is definitly not obese, because she only weighs 110lbs.
But as you can see, he has a very low body fat percentage, probably has stacks of lean muscle mass (Which aids to his weight – This is the kind of weight gain that you want by the way. If you was a foolish person (One of the above two examples), you would go and cry yourself to sleep if you judged your progress by weight only.


It’s called essential because your body needs it to insulate and protect against heat loss as well as storing energy. The selling point being that this method is practical in addition to using the mirror and progress pictures to track progress. I always talk about that maximum 50% of lean muscle that you could lose if you screw up and start crash or starve dieting, and by using this formula, you will be able to tell if you’ve gained or even lost muscle. You can simply plug your details into this formula and start working towards your goal weight. Doing so will demand for your body to keep on adapting which in turn will force it to use more energy and burn more fat. This basically means to perform common or specific compound movements in a way that targets a desired muscle group.
But a long the way, try and make the shift towards maintaining a base caloric intake while performing strength training workouts to stay lean. It seems that some people think they are either invincible, lazy or for guys, they may have an immature or stubborn view that stretching is for girls or wimps! But I like what I do and I usually have an affect on people who live with me and even those who do not know me personally. The feeling of going on stage and to represent Brazil is indescribable and only motivates me to improve. In preparation for competitions, I do not do much exercise for the abdomen and for my legs, I have to work the quadriceps hard and perform more aerobic exercise to avoid looking too bulky, but defined. For me it is a commitment to go train and it made me addicted to endorphins, the feeling of pleasure of work well done.
The reason for the confusion is that the scale doesn’t tell you how much of your weight is fat and how much of your weight is muscle.
So if you’re using these charts as a tool, just understand that the devil is in the details. Because when we talk about the mirror, we’re talking about the mirror using only your eyes to gauge progress.
The main reason for this is because when you are dipped under water, the fat on your body will float and the muscle on your body will sink.
But for a more practical approach, the next method is what you may want to add to your mirror solution. Which is why for some newer self testers, it may be best to start with an experienced professional. In which case, you turn to a fish oil supplement for the solution, which of course, should usually be consumed with your natural food source.
This unfortunately happens quite often, and when it does, you’ve got a Harry on your hands.
Building muscle is hard for men and women equally, without regard to the biological factor that is more favorable for men. Honestly, the only real world method of knowing if you’ve changed or not is when your peers tell you that you have.
Have you had to fight to keep a high metabolism to maintain the body that you’ve built? Keep on repeating that process and you’ll gain back MORE each time you do it, because each time will result in a loss of even more lean muscle, which you now know helps you keep the fat off.
Of course, you can always take progress pictures when you KNOW you have reached a new goal weight (From being in a near obese state) and then analyse the changes. Was building muscle as hard as they say compared to the relative ease at which men build muscle? But it’s always best to include a practical and accurate method of testing your body composition for measuring progress.
But of course, we want to get you there in the quickest time possible, which is why we create program’s for that specific purpose.



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