Jeff Anderson

GYM SALES SECRETS EXPOSED

Mike Westerdal Interviewed by Jeff Anderson

Learn how your gym is ripping you off…and how to turn the tables back on them.

The beginning of the year is when many people get back in the gym to follow through on that New Year’s resolution of getting in shape, losing weight, gaining muscle, or getting ready for the next big match. Gyms know this…and they have several sneaky little tricks in store for you to try and get as much of your hard earned money as possible!

We managed to latch on to a “reformed” gym sales representative and fitness author, Mike Westerdal, who will give you an “insider’s perspective” on just how your gym may be taking advantage of you …and how to negotiate a deal like Donald Trump to get the best value you can!


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 10:01 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Compound Exercises

Not all exercises are created equal…sure, you knew that! But in your quest to build some serious muscle, you’ll need to fire up as many muscle fiibers as possible to stimulate the kind of deep growth you’re looking for. And for this mission, you have a strong ally in compound exercises.

Compound vs. Isolation Exercises

First some quick clarification…compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.

Probably the best exercise to demonstrate the difference is the barbell squat. This “king” of all compound exercises moves your body using a majority of your muscle groups and bends you at your ankles, knees, waist, hips, and to some degree, even your shoulders.

Compare this to an isolation exercise such as leg entensions, which only moves your body by bending one joint…the knee.

So which is better?

To provide complete muscle fiber stimulation, you should take advantage of the benefits of both types of exercises. However, if you’re main goal is to build muscle, you should use compound exercises as the main focul point of your weight training program and bring in complimentary isolation exercises to supplement the “big movers”.

Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.

In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a “distress call” to pump out more anabolic hormones such as testosterone and growth hormone.

Here’s a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:

Body Part Associated Compound Exercises

Shoulders: Military Press, Hang Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 9:58 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Optimum Anabolics

So I’m talking with my 16 year old son the other day, and that age-old question pops into my head…

“Tell me…what do you want to be when you ‘grow up’?”

I could see the light go on in his head. Going into his junior year in high school, he’d obviously been thinking long and hard about what he wants to do with the rest of his life. He nearly spit all over himself as he blurted out…

“I want to own my own business!”

“Ok.” I thought, realizing that this was going to be another one of those teenage mental chess games. I naturally followed with…

“And just what KIND of business do you want to own?”

“I dunno, maybe something in the music industry…or something.” was his reply.

Hey, that almost seemed logical to me. I mean, he’s a very smart boy, (I’m sorry…”young man”), but I didn’t really have any expectations of him entering a courtroom wearing 4 earrings in his ears, you know?

Anyway, on with the “chess game”. It was MY turn to move. To speed things up, the conversation went something like this…

Me: “What college courses are you going to need for this ‘business’?”

Son: “College? I don’t really know yet.”

Me: “What kind of equipment will you need for your business?”

Son: “Hmmm…hadn’t really thought about it.”

Me: “Do you know of anyone in this business who can give you some leads or advice?”

Son: (ears perking up, victory is sight): “YEAH…Mike’s brother’s friend has an uncle who once did security for 50 Cent!”

(I wasn’t sure if ’50 Cent’ was a singer or if it was how much this “uncle” was paid for his security work.)

Me: “And why exactly do you want to own your own business?”

Son: “So I can have a big house and a ‘tight’ car with a ‘thumpin’ stereo system.”

Well, who am I to judge another person’s goals. And in case you haven’t been paying attention…

GOALS are what we’re talking about!

You see, as incomplete as my son’s plan may seem, it’s EXACTLY how I see most of the bodybuilders in today’s gyms approach their bodies.

Guys forget that if you want SPECIFIC results, you need a SPECIFIC plan. Yet how many of you TRULY have a complete road map to reaching your overall fitness goals?

Check out these 5 ESSENTIAL ELEMENTS of proper goal setting and see how you stack up…

1. Long Term Goal

What do you hope to accomplish over the long haul? (And by “long haul”, I mean 1-3 years.) This is your long term “destination” that will help you determine the intermediate steps you’ll need to pull off.

Tip: Make your goal REALISTIC! A body like Arnold’s didn’t happen in 1-3 years! For an average bodybuilder following an average workout program, you’re probably looking at 1-2 pounds of muscle gain a month. (By the way, if you’re looking for ABOVE average gains, check out the Optimum Anabolics program at www.grow-muscle-now.com. Yes, that’s a shameless plug!)

2. Short Term Goals

On your paper, write down where you’ll need to be at 30, 60, and 90 day intervals in order to reach your ultimate goal in Step 1.

For example, if you want to increase your one-rep max on the bench press by 60 lbs over the next year, all you need to do is add 5 pounds per MONTH to reach your end goal. That sounds realistic doesn’t it?

3. Benefits

For you to stay committed to your goals, you need to keep in mind what your ultimate payoff will be. It should be SPECIFIC and don’t worry about any textbook answers…it should ALSO be PERSONAL.

For example, maybe if you’re looking to lose bodyfat, ,maybe the benefits are “seeing your abs once again, looking better in your clothes, better health, lower risk of heart attack, going shirtless on the beach this summer, etc.!”

4. Rewards

You absolutely MUST reward yourself along the way for accomplishing your short term goals and ultimately your long term goal. The trick here is to ONLY reward yourself if you actually MEET your goals. No cheating or it won’t be the motivator it’s meant to be.

Here’s an example I set for my own goals…

If I meet each 30 day goal I set for myself, I buy myself a new CD for my workout (I even promised my son I’d give ’50 Cent’ a try if I met my goals half way through the year!) Then, if I’ve meet my 1 year goal, I plan on buying a brand new MP3 player as a reward…but ONLY if I meet my goal!

5. Action Plan

Now it’s time to put your plan into effect. Find a fitness program that’s designed to help you accomplish your goals (hmmm, like Optimum Anabolics perhaps?) and plan out EACH DAY of your workout.

Stick with it, stay COMMITTED, REWARD yourself along the way, and you’ll have that UNFAIR ADVANTAGE over all the other guys wandering aimlessly through their workouts at the gym!


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 9:53 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Muscle Building Technique

by “The Muscle Nerd” Jeff Anderson

3 Mistakes You Should Never Make

With all the hard work and sweat you put into your exercise regimen at yourlocal iron jungle, the last thing you want to do is short change your gains by making these 3 common mistakes…

1. Not setting short term, realistic goals

It’s easy to get sucked into the supplement company ads promising gains of “20 lbs in the next 3 days!”. while posing a steroid-using pro behind a bottle of “magic pills”.

Unrealistic expectations only lead to frustration…which leads to NEVER making the gains you’re after.

Although there are programs that will allow you to make above average gains, average bodybuilders should shoot for about 2 lbs of lean muscle mass per month.

This may not seem like much, but at the end of a year…you have an extra 24 lbs. of LEAN MUSCLE on your body! Picture THAT in your bathroom mirror!

2. Not tracking your progress

Are those extra pounds on the scale coming from the muscle you’ve been working so hard at developing…or are they added FAT from your increased calories?!

Sure you need to eat more in order to grow, but unless you know precisely the right balance of what to take in versus the sweat you’re putting in at the gym, the “mass” you put on may be closer to your stomach than your chest.

3. Sacrificing form for ego

A quick question for you… Which is more important…impressing the “no-necks” at the gym for 45 minutes a day with the amount of weight you can load up on the bar… or impressing your friends and coworkers the other 15 hours of the day with a body you can really show off?

If you chose the latter then make sure you’re using a weight that’s only enough to allow you to reach muscular failure at your target reps with the strictest of form.

Loading too much weight on the bar forces you to “cheat” by depending on other muscles to do the work your “target” muscles can’t.

By using the exercise’s full range of motion and focusing on the muscles designed for the movement, you’re guaranteed to stimulate deep growth that will pay off well after you’ve left the gym floor.


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Be the first to comment - What do you think?
Posted by Elliott - July 27, 2010 at 9:47 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Bigger Biceps

Clint Eastwood wouldn’t have been a very intimidating Dirty Harry if all he pulled out was a little .22 caliber pistol to make his point. He knew that to really make the bad guy’s knees shake and the lady’s legs quiver, a .44 Magnum was the weapon of choice?!

So when it comes to bicep development, why should you settle for second rate pea-shooters when you can pack some really big guns?

Let’s face it, all men want big biceps. They’re the easiest muscle to show off without getting undressed, women love to wrap their arms around them when walking down the street, and they’re small!

Whoa, hold up there sparky…I didn’t mean YOURS were small. I simply mean that compared with other muscles of the body, like your chest, back, and legs, your biceps are a relatively small muscle.

That’s good news for you and me because it means that it’s much easier to target your biceps for growth than it is to take on larger, more complicated muscle groups.

So why aren’t YOURS the size of softballs yet?

One quick look around any local sweatbox and the answer becomes clear…most guys have absolutely no clue how to effectively work their arms!

But these 3 EASY STEPS are guaranteed to make sure you don’t end up on the “loser list”.

STEP 1: DIAL THE RIGHT “FREQUENCY”

Because the biceps are a smaller muscle, and because they’re used in compound exercises when working other muscle groups, your arms are more prone to overtraining than any other muscles of the body.

I’m sure you understand by now that your muscles grow when they’re at REST, rather than work. So if you keep your biceps at work by targeting them more than once a week, you’re setting yourself up for major disappointment!

This is where the “more is better” crowd will lose every time! Stick to only one targeted arms workout per week and you’ll give them the much needed recovery time to pack on new muscle.

STEP 2: UPGRADE YOUR R.O.M.

No, I’m not talking about your computer…I’m referring to your muscle’s range of motion.

If you ever want to grow your bi’s to their full potential, you must concentrate on hitting all of the muscle fibers. The only way to do this is to take the muscle from full “pronation” (arm extended, palm facing body) to full “supination” (arm curled, pinky turned in toward body).

Look, you’re not impressing anyone, especially that cute red head over by the water cooler, by stacking up the EZ curl bar with massive weight and flopping your body all over the place like a hooked bass, your arms barely lowering the weight to full extension.

You MUST start every single repetition with your arms fully extended. (Yes…I know this makes the exercise harder, now grab a tissue, wipe away the tears, and get back to work!)

A little trick to help you accomplish this is to first briefly (like a split-second) flex your triceps before raising the weight each rep.

Since the only way to do this is to fully extend your arm, you’ll know you’ve begun each rep in the optimum starting position to stimulate new muscle growth.

STEP 3: RECRUIT YOUR “MAIN SQUEEZE”

To get your biceps to become bigger, you first have to show them what it’s like to be bigger.

Here’s how it’s done…

At the very top of your curl, when your bicep has peaked, squeeze the muscle hard for approximately 1-2 seconds.

Your curl will make the muscle contract, effectively setting up a “road block” in your bicep. That final squeeze you add will literally force blood, water, and lactic acid into the contracted muscle, causing an intense “pump”.

In response, the muscle cells themselves begin to thicken, the capillaries within the muscle grow in number and size to hold more fluid, and stem cells split off to form new muscle fibers, already pre-programmed for growth.

SUMMARY:

Well, there you have it…but now comes the hard part. And NO, I’m NOT talking about picking the weight up and starting your curls.

The hard part will be forcing yourself to actually DECREASE the weight you currently use because, chances are, you’ve been padding your ego by working too heavy, while sacrificing the most effective ego-booster…BIGGER BICEPS!

But trust me, the growth you’ll get from incorporating these 3 principles will more than compensate for your initially bruised ego.


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 9:43 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

How To Skyrocket Your TESTOSTERONE

by Jeff Anderson

(NEW Online “VIDEO” Article Format!)

By The “Muscle Nerd”, Jeff Anderson

If you’re following this common bodybuilding diet MYTH, you could be missing out on your natural ability to nearly DOUBLE your body’s TESTOSTERONE production!

Chances are, if your goal is to build pound after pound of rock hard muscle and you’ve been listening to any of the so called “nutrition experts” out there, you’ve been doing it

ALL WRONG!

Look, everyone knows that your workouts are only PART of the muscle-building equation. DIET is one of the most important factors in determining your body’s ability to gain lean muscle tissue…and it’s also where MOST guys are coming up short!

However, would it surprise you to know that just this ONE SIMPLE LITTLE DIET “TRICK”, utilizing a food you’ve actually been told to STAY AWAY FROM, could be the secret to skyrocketing your testosterone levels for a new surge in gaining muscle mass?

It’s TRUE! And I’m about to show you RIGHT NOW what you’ve been missing…in FULL VIDEO!

Introducing my…“Muscle Nerd University” Online Video Article!


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 9:35 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

4 Bodybuilding Exercise Tips To Pump You Up

You only need two types of bodybuilding exercises to craft a really effective routine. Efficiency is a thing of beauty, unless you actually prefer to spend half your life at the gym, breathing sweaty air, and getting frustrated when you don’t get results. Use your brain before your brawn, and you’ll work smarter and see success sooner.

Bodybuilding Exercise Tip #1:

Know your muscles. This doesn’t mean giving them cute little nicknames, this means knowing the size and function of each muscle. What kind of bodybuilding exercise will work each muscle? You want to create a physique of evenly developed muscles, and still be able to put your arms down by your sides.

Bodybuilding Exercise Tip #2:

OK – pop quiz. What will give out first, your triceps or your chest? When you’re doing bench presses, what starts to hurt first? Your poor little triceps! By the time you can bench enough to exhaust your chest, your triceps are shot.

The solution? Use isolation bodybuilding exercises first. These, by definition, isolate individual muscles and work them hard. If you isolate a larger muscle and work it thoroughly, it evens the playing field when you move on to a bodybuilding exercise that uses a group of muscles.

Bodybuilding Exercise Tip #3:

After you’ve put your larger muscles through the paces, it’s time to let the smaller fellas join in. Bring in the compound bodybuilding exercises, the ones that use groups of muscles.

Take the simple push-up for example: Wrist, forearm, biceps, shoulders, core, and chest all working together. Since some of the muscles involved are smaller than others, they normally fatigue more quickly. If you’ve isolated the larger muscles first, the push-up becomes a much more efficient bodybuilding exercise, because your whole body gets exhausted at about the same time.

Bodybuilding Exercise Tip #4:

Let it rest! The two sides of the coin are smart bodybuilding exercises and rest. They’re both necessary to getting the results you want. Using efficient isolation and compound bodybuilding exercises, you’ve got the work side covered. You’ll get a more valuable workout in less time. But, it’s all in vain if you don’t allow for sufficient rest for your muscles afterward. Since muscle growth takes place during the recovery period, as your body knits itself back together, you can’t interrupt that process by working those muscles again too soon. Give your muscle groups a full week to recover.

Half the battle in bodybuilding is having good information. Good info lets you create a good plan for your diet, bodybuilding exercises, and rest periods. Follow a good plan, and you’ll get the results you want.


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Be the first to comment - What do you think?
Posted by Elliott - July 27, 2010 at 9:32 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Help! I Just Ate A Carbohydrate

I think I finally realized that the low carb craze spreading across the globe has ultimately reached a level of obsession when I was standing next to my car at a local convenient store, pumping gas.

While listening to the canned music coming from the speakers overhead, the music was suddenly interrupted to broadcast an advertisement…for the “LOW CARB SLIM JIM™”!

Yes…the Slim Jim™! Those spicy, greasy sticks of leftover processed meat found on store counters all over the world are here to give dieters everywhere the assistance they’ve been looking for to finally trim those waistlines and let those abs poke through!

Of course, you should ignore the 13 grams of fat in every slimy stick you pop into your eager little mouth, right? Or at least that’s what the company would LIKE you to think, because everyone now knows that it’s the CARBOHYDRATE that’s your true enemy in the fight against fat right?

WRONG!

Ads abound for unhealthy products that love to claim low carb in order to lure the uneducated dieter into their tangled web of deceit while adding unnecessary inches to their waistline.

Regardless of whether you’re looking to gain muscle mass or lose body fat, diet will make up the foundation of your program, and understanding the truth behind carb consumption will make or break your chances for success.

Here are 7 FACTS ABOUT CARBOHYDATES that you need to know before customizing your diet plan:

FACT 1: A Carb Is Not A Carb

All carbohydrates are NOT alike, but rather come in two forms: those that break down almost as soon as they hit your stomach (called High-Glycemic Index or High-“GI” carbs) and include such foods as pastries, mashed potatoes, white bread, white rice, fruit juices, etc., and those that digest more slowly in your body (called Low-Glycemic Index or Low-“GI” carbs) such as most fruits and vegetables, whole grain breads, oatmeal, sweet potatoes, etc.

As you’re about to learn, each type of carb has a very different effect on your body and knowing when and how to eat each will make or break your success. Read on…

FACT 2: Low-Gl Carbs Help Burn Fat And Fuel Your Day

Since low-glycemic carbs don’t digest as quickly, when your body is looking for energy it will decide to look toward your fat cells for the fuel it needs. That means that a steady, regulated supply of the right amount of low-GI carbs will help you burn fat all day long while providing you with the energy you need to make it through the rest of your day.

As an added bonus, low-GI carbs contain more nutrients and fiber which will give you a more “full” feeling and help you avoid those cravings you’re about to learn about in FACT 3…

FACT 3: High-Gl Carbs Trigger Fat Storage…MOST Of The Time

Since high-GI foods digest so quickly, they trigger your body to release insulin which forces your body to look to what you just ate or drank for fuel rather than using your fat stores.

To make things worse, this fast digestion means that food empties from your stomach quickly, leaving you craving more of those potato chips, french fries and cookies that got you there in the first place, essentially adding even MORE calories eager to make their way to your waistline.

However, there IS an exception to this rule which you’ll discover in FACT 4…

FACT 4: When BAD Carbs Become The GOOD GUYS

The insulin spike that comes as a result of eating high-GI carbs can actually become your champion if used correctly. You see, insulin pushes glucose, the energy source in carbs, as well as protein, into your muscles, which is EXACTLY what you want to happen immediately after your workout.

While normally your muscles begin to break down following your workout in order to convert stored glycogen to fuel for the body, eating high-GI carbs will quickly restore the depleted glycogen stores and switch your muscles from a “breaking down” state to a “building up” state.

To accomplish this, be sure to take in approximately 70-100 GRAMS of high-glycemic carbs within ONE HOUR after a strenuous workout.

FACT 5: Combining Nutrients CHANGES A Carb’s GI rating

Carbs don’t influence the body independent of other nutrients, but rather are affected by the inclusion of proteins and fats eaten at the same time. By combining fats and protein with your higher GI carb meals, you can actually lower the carb’s ability to spike your insulin levels.

Now this doesn’t mean that simply eating a hamburger with your fries will make everything ok! But it does mean that including a side of pinto or black beans and some lean fish or chicken will help sabotage the evil plot of those mashed potatoes that snuck onto your plate.

FACT 6: Hardgainers Rule ” Carb Land “

While those of us who may just look at a doughnut and gain fat need to pay close attention to the type of carbs we take in, those cursed lean people (often called “hardgainers”) may actually benefit from eating high-GI foods some of the time.

Here’s the logic…

In order to gain weight, hardgainers need to consume LOTS of calories…many more than someone with a slower metabolism. By eating higher GI foods a few times during the day along with their lower GI foods, they’ll actually become hungrier, allowing them to take in the extra calories they need to finally pack on some pounds.

FACT 7: Low-GI Carbs Power Your Workouts

Looking for that “power buzz” to get you through your workout by downing a few candy bars right before? That initial sugar rush is NOT the friend you think it is.

While you will see a temporary boost in energy from the resulting insulin spike, consuming high-GI carbs right before exercising will leave you stranded without fuel when your body’s insulin levels suddenly CRASH half way through your workout.

Eat low-GI carbs 1-2 hours before hitting the gym and you’ll have all the energy you need to drive maximum power into your workout straight through to the end.


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Be the first to comment - What do you think?
Posted by Elliott - July 27, 2010 at 9:29 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

Time Management

Your Daytimer.

Your car.

Your computer.

What part do they play in your body building plan?

What? You don’t HAVE a body building plan?!

You thought you’d just go lift some weights, drink some kelp, spray on a tan and come out ripped?

Just like in anything else, having a plan is half the battle…and STICKING to your plan is the other half.

Part One of Your Body Building Plan:

Plan it…on PAPER…in INK!

Everyone’s spare time department’s lacking so you have to plan ahead for your priorities to show in your life.

Time management gurus have an excellent system that’ll work in your body building plan. It involves something called “big rocks.” In your schedule, mark off the times when you’ve got big rocks, those things you can’t move (well, maybe YOU could, cause you’re so strong and all). Things like school, work, sleep, whatever.

The holes left in your schedule are where you get to create your training plan. Schedule your workouts…and schedule your “down time”.

Now, the tough part – follow your body building plan like you wrote it. Show up and be where you’re supposed to be!

Part Two of Your Body Building Plan:

Listen. Redeem the time. Research shows we spend like HALF our lives in the car.

Yes…you look very cool in all your muscle-ness making your pecs dance to your favorite CD. But wouldn’t you be smart to trade the dance party in for a chance to advance your body building plan?

To stay motivated and on track with your plan, try listening to CD’s on motivation, time management, goal setting, competition, and success. These audio programs aren’t JUST for stuffed shirt executives anymore! You can also look online for downloadable audio sessions from fitness experts!

Part Three of Your Body Building Plan:

Surf…the internet, that is!

We’re in the information age. Use it to your advantage. Yes, you’ll find a lot of junk out there from phonies, wannabe’s, greedy guys, and idiots. None of that has a place in your body building plan. But, there are also sites that are really helpful. Get on their newsletter lists. Find out what books they recommend. Learn from these muscle masters. It’s almost as good as talking with them in person. It’s the modern way of surrounding yourself with greatness, and it’s a surefire way to find success in your body building plan.


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

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Posted by Elliott - July 27, 2010 at 9:25 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

How To “Time” Your Diet For Faster Muscle Growth

by “The Muscle Nerd” Jeff Anderson

It’s true that the grueling workout you’ve invested at the local “iron jungle” will stimulate your muscles to grow bigger and stronger. But ultimately it’s your diet that will provide the “building blocks” for this new growth.

However, there’s more to a bodybuilder’s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.

Here’s how…

Early Morning

When you wake up, you’re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.

(For my “top secret recipe” of the world’s best mass building breakfast, check out my “top tip” at the end of this article!)

1-2 Hours Before Your Workout

You’re about to send your muscles into the “combat zone” so shouldn’t you provide them with the ammunition they need to “take the hill”?

Load up on some complex carbs that will provide the long lasting fuel you’ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.

Immediately After Your Workout

You’ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don’t replenish them fast, you’re bound to short circuit your growth.

Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 – 100 grams of sugar and about 25% of your day’s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.

Before Bed

You’re about to enter another long period of fasting at bedtime, but it’s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.

To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.

* * * TOP DIET TIP * * *

Ok, it’s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.

Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …

The “Muscle Nerd’s” Top Secret Pre-Workout Power Potion

Ingredient 1: 1.5 cups Skim Milk

Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!

Ingredient 2: ½ Frozen “Slightly Green” Banana

Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.

Ingredient 3: 2 Tbsp Natural Peanut Butter

“Natural” peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists ” Peanuts ” and ” Salt ” on the list of ingredients.

Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal

Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.

Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.

Ingredient 5: ½ Scoop Vanilla Whey Protein

In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.

Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!

Directions: Ok…this is pretty self-explanatory, but here goes…

Add the first 4 ingredients in the order listed and blend on “High” for about 15 seconds. While it’s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the “smoothie mustache” off your face…and enjoy your workout!


Jeff  Anderson's Optimum Anabolics ProgramJeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Be the first to comment - What do you think?
Posted by Elliott - July 27, 2010 at 9:18 am

Categories: Guest Authors, Jeff Anderson   Tags: build muscle, burn fat, hormones, jeff anderson, muscle nerd, optimum anabolics, testosterone

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