http://www.adonisindex.com Targetted Muscle Building and Fat Burning Systems for the Perfect Physique Wed, 01 Feb 2012 17:45:39 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Quit being frustrated and get the body you deserve. Take our hard hitting, free range tested advice and put our simple strategies to work for you. If you're looking for targeted muscle building and fat burning knowledge, you're in the right place. We're rated high for a reason, we get you the RESULTS you want. No fluff. Subscribe today! Brad Howard, John Barban no Brad Howard, John Barban askbradhoward@gmail.com askbradhoward@gmail.com (Brad Howard, John Barban) Copyright 2010, Adonis Lifestyle LLC, All Rights Reserved Targeted Muscle Building and Fat Burning Advice for a Perfect Physique health, muscle building, fat loss, weight loss, men, fasting, muscle growth, exercise, wellness, self help, bodybuilding, fat burning http://www.adonisindex.com/wp-content/uploads/2009/11/ADONIS-Lifestyle.jpg http://www.adonisindex.com http://www.adonisindex.com/the-limits-of-muscle-growth/ http://www.adonisindex.com/the-limits-of-muscle-growth/#comments Mon, 06 Jun 2011 14:39:34 +0000 John Barban http://www.adonisindex.com/?p=1773 http://www.adonisindex.com/the-limits-of-muscle-growth/feed/ 2 http://www.adonisindex.com/how-big-can-your-muscles-grow/ http://www.adonisindex.com/how-big-can-your-muscles-grow/#comments Mon, 07 Mar 2011 19:38:24 +0000 John Barban http://www.adonisindex.com/?p=1530 http://www.adonisindex.com/how-big-can-your-muscles-grow/feed/ 7 muscle building,muscle growth Creating your best looking physique requires two things: - 1) Low bodyfat  &  2) Well Developed Muscles -   - Lower bodyfat levels are a matter of diet and to some degree genetics, but todays post is about the second issue, developing muscle. - Creating your best looking physique requires two things: 1) Low bodyfat  &  2) Well Developed Muscles   Lower bodyfat levels are a matter of diet and to some degree genetics, but todays post is about the second issue, developing muscle. The muscle size that you can eventually develop is based on many factors including: Genetic starting point - Somatotype Durability - How resistant you are to injury Emotional Disposition - How easily you become stressed and anxious Mental Focus - How much and how long you can focus on your workouts and your intensity level in the gym Available Time - How much time you have available to dedicate to training Rest and Recuperation - The time and ability you have to rest, recover from your workouts and unwind from the other stresses in your life Other Lifestyle Factors - There are a number of other factors that get in the way of your training including work responsibilities, traveling, family responsibilities, school, social events etc. In today's podcast we'll discuss the rate limiting steps that are determining how big you can grow your muscles. In most cases the amount of muscle you can ever develop is not limited by your genetics but rather by your lifestyle. John LISTEN: Brad Howard, John Barban no 47:53 http://www.adonisindex.com/what-does-building-muscle-mean/ http://www.adonisindex.com/what-does-building-muscle-mean/#comments Mon, 28 Feb 2011 11:00:13 +0000 John Barban http://www.adonisindex.com/?p=1523 http://www.adonisindex.com/what-does-building-muscle-mean/feed/ 4 Building Muscle,muscle building Most men want bigger muscles...it's the reason most of us go to the gym, it's the reason men continue to experiment with new workout protocols, new supplements and even drugs...bigger muscles. - A quick glance around any gym will reveal men wi... Most men want bigger muscles...it's the reason most of us go to the gym, it's the reason men continue to experiment with new workout protocols, new supplements and even drugs...bigger muscles. A quick glance around any gym will reveal men with vastly different sizes of muscles. So what makes one guy that much different than the other in a given group? The factors that contribute to the muscle size of any given person you might come across include: Genetics # of years weight training Type of program followed Intensity of training The age you started weight training Supplements Drugs Money - how much supplements or drugs you can afford Time - The amount of time you can spend working out Stress - How much stress you are under in the other areas of your life All of these factors contribute to the amount of muscle any given person has, and this is also why you can't really compare yourself to anyone else. This is all part of understanding muscle growth and what to expect. At this point you might have noticed that I haven't said anything about 'building muscle' but only muscle 'growth'. That is because it's incorrect to use the word 'build' to refer to muscle. Or at the very least, the word 'build' makes us think of muscle growth in the wrong terms, and as long as we think in terms of muscle 'building' we will always be susceptible to marketing scams about muscle growth. The first step to really understanding how to create bigger muscles is to first start thinking about muscle growth as it truly is, and that is hypertrophy, not 'building'. DEFINITION: Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells. The definition of the word "build" can mean many things, but none of it's meanings are the same as the word 'hypertrophy'. Hypertrophy can most closely be related to the concept of filling up a water balloon and perhaps making a slightly bigger balloon to fill. Making this distinction in the way you think of muscle growth is a key step to developing the body you want and namely, bigger muscles. In todays podcast we discuss how to correctly think about muscle growth and how this fundamental shift in the way you think and speak about muscle growth will change the way you view working out for both muscle size and definition. John LISTEN: Brad Howard, John Barban no 39:32 http://www.adonisindex.com/getting-real-results-interview-with-thomas-power/ http://www.adonisindex.com/getting-real-results-interview-with-thomas-power/#comments Thu, 30 Dec 2010 18:47:52 +0000 John Barban http://www.adonisindex.com/?p=1433 http://www.adonisindex.com/getting-real-results-interview-with-thomas-power/feed/ 0 Adonis Index Transformation,interview series,muscle building Working out is just a tool to achieve a desired result or outcome...this is pretty obvious. But when you commit to a workout that isn't producing the results you want it might not be as easy to change to a new workout as you think. - Working out is just a tool to achieve a desired result or outcome...this is pretty obvious. But when you commit to a workout that isn't producing the results you want it might not be as easy to change to a new workout as you think. Sometimes you might think it's you that is failing and not the workout itself. Maybe it's just not a fit for your current training status, or maybe you've got the wrong expectations. In any case, if you're not getting results, but you're putting in the effort, then something has got to change. Like Einstein said "the definition of insanity is doing the same thing but expecting different results". This is what Thomas had to overcome when he realized his old workout simply wasn't producing the results he wanted. One of the most interesting things Thomas said was that he had to 'swallow his pride and just trust that the Adonis Index Workout would work". I find this to be a revealing statement because the workout he had been doing for the previous two years just wasn't producing the results he wanted, and he was faced with a choice. Either continue doing the old workout and try to force it to work, or take a leap of faith and try the Adonis Index workout. The rest of the story is history...Thomas finished in the money on our latest contest building a significant amount of muscle. In todays podcast we discuss the "permission to be light" and how it can free you from the old way of believing that you must 'gain weight' and 'bulk up' to build muscle. We'll also discuss intensity and joining contests to generate motivation. And finally we'll talk about embracing what your genetics have. If building muscle comes easy but you struggle with fat loss...well embrace the fact that you can build muscle easily (because the 'skinny' guys would kill to build your kind of muscle) On the other hand if you're naturally lean but building muscle is a challenge for you, embrace the fact that you can have visible abs without really dieting for them...(the bigger guys would kill to have abs all the time without dying) The point is the grass is always greener on the other side if you always focus on what you DON'T have...instead you should embrace what you DO have and get to work developing your weaker points. READ: You can download the transcript here: Getting Real Results: Interview with Thomas Power Listen: Brad Howard, John Barban no 38:25 http://www.adonisindex.com/building-muscle-and-losing-fat/ http://www.adonisindex.com/building-muscle-and-losing-fat/#comments Mon, 23 Aug 2010 11:00:19 +0000 John Barban http://www.adonisindex.com/?p=1050 http://www.adonisindex.com/building-muscle-and-losing-fat/feed/ 19 Building Muscle,losing fat,muscle building,Weight Loss Most of us who workout are trying to build muscle, and along with that we'd all like to get rid of some fat too. One of the first and most common questions that comes up next is this: - "Is it possible to build muscle and lose fat at the same time" - Most of us who workout are trying to build muscle, and along with that we'd all like to get rid of some fat too. One of the first and most common questions that comes up next is this: "Is it possible to build muscle and lose fat at the same time" The answer depends on what your definition of 'building muscle' is. The look and size of your muscles is a transient state based on how many calories you're eating, the type of food you eat, the supplements you do or don't take, the drugs you do or don't take, and the volume, frequency and intensity of your workouts. If you change any one of these factors you're likely going to have some change in the look and size of your muscles. When it comes to fat loss you must eat less calories than you burn, this might also cause your muscles to be less hydrated (less full looking) than when you're eating as much as you like. This doesn't mean you're losing muscle, it just means that they'll be more full looking when you go back to eating maintenance. Keep in mind that a muscle is over 80% water and the hydration status of your muscles plays a big part in how they look on a day to day basis. You can get refresher on what muscle growth is here: WHAT IS MUSCLE GROWTH The question shouldn't be: 'can I build muscle and lose fat at the same time' but rather 'what will my muscles look like once I've lost the fat' In todays audio lesson we'll talk about the factors that go into muscle building and fat loss and why this muscle building vs fat loss question isn't easy to answer. We'll also talk about government regulations on fat loss claims and why you might see and hear different claims online vs on television or in print magazines. For a refresher on the calories required for weight loss go here: HOW MANY CALORIES TO LOSE WEIGHT John Brad Howard, John Barban no http://www.adonisindex.com/the-adonis-effect-true-accounts-with-rich-sigona/ http://www.adonisindex.com/the-adonis-effect-true-accounts-with-rich-sigona/#comments Mon, 09 Aug 2010 11:00:58 +0000 John Barban http://www.adonisindex.com/?p=1031 http://www.adonisindex.com/the-adonis-effect-true-accounts-with-rich-sigona/feed/ 8 body transformation,muscle building,Weight Loss If you've been listening to or reading our stuff for any length of time you're likely aware of the concept of "The Adonis Effect" which is the reason we're all working out and trying to take care of our bodies in the first place. - If you've been listening to or reading our stuff for any length of time you're likely aware of the concept of "The Adonis Effect" which is the reason we're all working out and trying to take care of our bodies in the first place. This effect is both external and internal, is psychological, physical, and psychosocial. It affects you and everyone around you. The way you look and feel will change the way you see yourself and others, and the way others see you and how they act around you...and its ALL GOOD. In todays audio lesson we'll talk to our second place overall winner of the latest Adonis Effect transformation contest, Rich Sigona. One look at Rich's before and after pictures is worth a lot more than 1000 words! We'll talk to Rich about what it took to get to his new golden form, what it's taking to stay in this shape since the contest ended and the profound changes it's had on his life. Some changes are subtle, some are more dramatic, but it's all part of the reason we're working towards our best bodies and it can happen to you too. This is what it's all about. John p.s. Make sure to click the "like" button. Thanks! Brad Howard, John Barban no http://www.adonisindex.com/muscle-building/ http://www.adonisindex.com/muscle-building/#comments Mon, 31 May 2010 10:00:27 +0000 John Barban http://www.adonisindex.com/?p=782 http://www.adonisindex.com/muscle-building/feed/ 8 muscle building,somatotypes,workout program The amount of muscle you can build is controlled by multiple factors, the two most important being your genetic starting point and your workout routine. - Your age is the next most important factor. - The specifics of your workout routine including t... The amount of muscle you can build is controlled by multiple factors, the two most important being your genetic starting point and your workout routine. Your age is the next most important factor. The specifics of your workout routine including the sets and reps and rest intervals play an important role in determining which routine will work best for you based on your current training status and your goals. Nutrition and supplementation plays a minor role in muscle building. Adequate calories and how much protein you eat daily are all that is typically needed to ensure maximum results from a muscle building program. In today's audio training lesson we'll discuss the major factors that contribute to your muscle building success. John (transcript: Insider Muscle Building) Brad Howard, John Barban no http://www.adonisindex.com/satisfaction-with-your-body-starts-with-the-right-goals/ http://www.adonisindex.com/satisfaction-with-your-body-starts-with-the-right-goals/#comments Mon, 25 Jan 2010 07:00:39 +0000 John Barban http://www.adonisindex.com/?p=588 http://www.adonisindex.com/satisfaction-with-your-body-starts-with-the-right-goals/feed/ 9 Building Muscle,goal setting,muscle building Many people have a desire to change the look and shape of their body, and so they set a new body image goal. - In many cases the goal we choose for our body image is not attainable and should have never been chosen as our goal in the first place... Many people have a desire to change the look and shape of their body, and so they set a new body image goal. In many cases the goal we choose for our body image is not attainable and should have never been chosen as our goal in the first place...so how do so many of us end up with such unrealistic goals anyway? We tend to build an image of what we think we 'should' look like using pictures of athletes, bodybuilders, fitness models and celebrities. We seem to pool these images into an idealized form we think we can build and then pursue it never once questioning if it's even possible.  In many cases there is also a specific bodyweight associated with this goal body look. This however can be a recipe for years of frustration and disappointment if we cannot somehow build the body we thought we could. Once you accept a more realistic and achievable goal, the frustration can disappear and a new sense of calm confidence will set in. And make no mistake, I'm not talking about a lowered expectation for an unimpressive body. I'm simply talking about realigning the goal of your new body image with reality. In this podcast we will talk about: 1. Setting realistic goals 2. Why a specific bodyweight should never be your sole goal 3. Why you can't 'cheat' your genetics (with training or diet) and what happens when you try to 4. Focusing on the advantage your genetics gave you instead of the shortcomings This podcast features an interview with our BUILD category winner Pierre Farine who will teach us many of these lessons and more. Pierre also shares an extraordinary thing that happened to him during his transformation. John Brad Howard, John Barban no http://www.adonisindex.com/muscle-building-supplements-creatine-is-king/ http://www.adonisindex.com/muscle-building-supplements-creatine-is-king/#comments Mon, 12 Oct 2009 20:06:34 +0000 John Barban http://www.adonisindex.com/?p=218 http://www.adonisindex.com/muscle-building-supplements-creatine-is-king/feed/ 47 Creatine,muscle builders,muscle building There are lots of different muscle building supplements available on the market and you could easily spend $100-$200 per month on them. - But which ones are worth the money and which ones are a waste of money? - There are lots of different muscle building supplements available on the market and you could easily spend $100-$200 per month on them. But which ones are worth the money and which ones are a waste of money? This podcast gets to the bottom of the muscle building supplement story. John Brad Howard, John Barban no http://www.adonisindex.com/muscle-building-fat-loss-how-to-gain-and-lose/ http://www.adonisindex.com/muscle-building-fat-loss-how-to-gain-and-lose/#comments Mon, 05 Oct 2009 17:32:49 +0000 John Barban http://www.adonisindex.com/?p=206 http://www.adonisindex.com/muscle-building-fat-loss-how-to-gain-and-lose/feed/ 11 fat loss,How to Build Muscle,How To Lose Fat,muscle building Muscle building is about your workout. The consistency, intensity, workout design and your ability to push past your previous best. Building muscle is largely about your genetics and working within your genetic boundaries. In short, Muscle building is about your workout. The consistency, intensity, workout design and your ability to push past your previous best. Building muscle is largely about your genetics and working within your genetic boundaries. In short, the genetic environment inside your body is the biggest factor that controls your muscle building potential along with your workouts. Fat loss is about nutrition and handling your food and eating environment outside of your body. Social factors like co-workers, family, spouse, school, holidays and special occasions, the country and city you live in all make a big difference for how your fat loss success goes. The way we eat and the temptation to overeat is a constant battle for many people in modern western societies. We cover both of these topics in this podcast and show how confusing one for the other can ruin both your muscle building and fat loss results. Getting them both on target will get you results much faster. John Brad Howard, John Barban no http://www.adonisindex.com/forget-insulin-for-muscle-building/ http://www.adonisindex.com/forget-insulin-for-muscle-building/#comments Wed, 15 Oct 2008 00:14:00 +0000 Brad Pilon http://www.adonisindex.com/?p=41 http://www.adonisindex.com/forget-insulin-for-muscle-building/feed/ 13