September 26, 2011

How Jay Cutler Lost the 2011 Mr. Olympia

2011 Mr. Olympia Results:

1. Phil Heath
2. Jay Cutler
3. Kai Greene
4. Victor Martinez
5. Dennis Wolf
6. Dexter Jackson
7. Toney Freeman
8. Brandon Curry
9. Ronny Rockel
10. Hidetada Yamagishi




Jay Cutler: A Mentor’s Class Act

This year’s Mr. Olympia competition is one of the best. It will surely come down as a classic as Phil Heath won over his mentor and best friend and the then reigning Mr. Olympia, Jay Cutler. A lot of bodybuilding fans had already predicted the fierce battle between Phil Heath and Jay Cutler as they have been pitted neck and neck on last years competition where Jay Cutler took home the number one bodybuilder title.

Jay was on his way to his 5th Mr. Olympia title while Phil is on his first. Only Arnold, Lee, Dorian and Ronnie have more wins than Jay Cutler. Jay even had a frame ready for his 5th title already. Too bad he won’t be able to use it in 2011 as he lost to his best friend Phil.

So how did Jay Cutler lose to Phil? If you check out the videos, Jay was actually and obviously bigger than Phil. Their muscles look neck and neck but what makes the difference that experts made them decide that Phil deserve to be Mr. O?



History of Mr. Olympia

The competition won’t be here if it wasn’t for Mr. Joe Weider. Out of genuine act of kindness, the father of Mr. Olympia, Joe Weider made the competition to let bodybuilders continue competing to earn money after Mr. Universe. The first Mr. Olympia was won by Larry Scott on September 18, 1965. He became the back to back winner on 1966 and retired shortly there after. Mr. Olympia is the Ms. Universe of the bodybuilding world. It’s a big deal to come and qualify, it’s a bigger big deal if you come top 6 and the most big deal is being crowned Mr. Olympia.

The most famous Mr.O is Arnold Schwarzenegger who won the title seven times and became a Hollywood actor. Arnold popularized the sport. He became Governor of California later on in his career.

The current record holder for the most number of wins is Lee Haney and Ronnie Coleman who won 8 titles.

Phil Heath is the 13th person to ever win the coveted title.

Check out this video of Jay Cutler and Phil Heath working their muscles flexing ‘em for the crowd and judges. A lot of Jay Cutler had won the Mr. O competition for 4 years already. The 2011 title would have been his fifth.

How Jay Cutler Lost the 2011 Mr. Olympia Title

Cutler, dreamed of bodybuilding as a living. And he did use his dream to propel himself and work his way to the top. Jay had a lot of critics before he came to the top. He gained more critics when he gained Mr. Olympia. He was simply the target of all kinds of criticism but nothing deterred him from climbing to the top again and again. Jay simply experienced a lot when he was still young and he was able to get the will to strive harder and harder no matter what the odds are.

At the age of 18, he started bodybuilding to the top. He won 3 consecutive Arnold classic titles on 2002,2003 and 2004. He then lost to Ronnie Coleman 4 times in a row before finally claiming the title and be Mr. Olympia the first time. His four titles came from his wins on 2006, 2007, 2009 and 2010. His 2008 defeat came from Dexter Jackson. Cutler is already on his 13th time in the Mr. Olympia business.

Some people say that the reason why Jay lost is because of a mild injury a few weeks before the competition. Some say Phil Heath would still have won even if Jay didn’t sustain an injury. Most people say, Phil was going to win the competition. Based on what you’ll see from videos, Jay Cutler is actually bigger than Phil Heath. What Phil has though is symmetry. Even though Jay is the “bigger” guy, Phil Heath’s body looks a lot more proportional.


So why did Jay Cutler lose? Can’t really say. We are not the judges. We can only speculate. But Jay is a class of his own. He admitted defeat and told his best friend Phil Heath he is very happy for him. And that makes all the difference.

A few words from Jay Cutler after Phil Heath was the announced winner:

“Surprisingly I’m very happy because Phil Heath is my best friend”
“I told him he could be the best someday.”
“Now you are the king.”

Now that’s class act. Good luck to Jay Cutler next year!

August 15, 2011

The Plyometrics Workout

The Plyometrics Workout

I’ve never really heard about plyometrics, ’til last few years ago when the word gained buzz from sports figures and coaches alike. Now everyone says they are doing it. Basketball players, football players, MMA fighters, runners, dragon boat rowers etc. What exactly is this new type of exercise that is used and studied extensively by athletes and scientists alike?

To term simply, plyometrics training loads and stretches muscles and then contracts in rapid sequence. It is designed to make athletes move faster with short bursts of explosive energy. The term came from the sports industry anyway. It is also called “plyos.” Plyos provide extreme benefits for athletes that are required to play in sports that require explosive energy and fast movement like basketball, football, MMA, boxing etc.

Plyometric exercises burn fat all over the body.

Of course, plyos wasn’t invented in recent years at all. It had arleady been done long ago by most athletes but it didn’t have a specific name yet. It would’ve already been done by ancient Greeks in the first Olympics.

How Does Plyometrics Work?

The magic of plyometrics relies in the constant specific muscle contraction from the development of tension while the muscle is being lengthened (eccentric phase) shortening of the muscle length to develop tension (concentric phase). In between the two phases is called the amortization phase. This is the transition period from stretching and contracting. Shorter, amortization phase makes more powerful movement. This elevates muscle strength and speed giving birth to power. This same ideology is used in karate.

You can watch Randy Couture’s own plyometric exercises here:

Example of Drills:

1. Squat Jumps
Stand upright with your feet shoulder-width apart, flex your trunk forward slightly. Keep your back straight in a neutral position. Flex your elbows at approximately 90 degrees and keep your arms in a “ready position.” Lower body where thighs are parallel to ground and be ready for the movement. Immediately explode upwards vertically and drive your arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum. Land on both feet. Rest for 1-2 seconds and repeat.

2. Lateral Box Push Offs
Place the left foot on top of box while standing on the side. Push off the box using the left leg only and jump vertically as high as you can. Move your arms forward and up for maximum jump-height. Land with your left foot on the ground and your right foot on the box. Repeat using your right foot first.

3. Depth Jumps
Stand on the box with your toes near the edge. Keep your feet shoulder width apart. Step off box and land on both of your feet. Immediately jump up as high as you possibly can and reach up with both your hands up. The jump should only be vertical, no horizontal movement. Landing as soft as you can.

4. Pullover Pass
You will need a medicine ball and a partner for this exercise. To start, lie on your back. Bend your knees, holding the ball over your head. Your partner then stands on your feet. Keeping your arms extended, pass the ball to your partner. Then your partner throws it back at you. That’s one rep.

5. Medicine Ball Pass
Start by standing with your legs slightly beyond shoulder width. Hold a medicine ball with both hands at the chest. Keep your feet planted and use both hands to thrust the medicine ball as far forward as you possibly can.

6. Plyometric Pushups
Begin in the basic push-up position. Have your hands slightly wider than your shoulders. Then, lower yourself down to the floor. Stop before you even touch the floor. On your way up, push up as explosively as possible, causing your hands to come up off the floor. Land softly back into the push-up position and repeat.

August 12, 2011

What is Circuit Training? Is it Better Than Weight Training?

what-is-circuit-training-is-it-better-than-weight-trainingYesterday, we mentioned doing circuit training for fitness. Today, we’ll discuss more about it to explain the training further.

Circuit training, is a series of exercise done to increase strength and endurance. There is little or no rest in between exercise. The exercises use very little weights (depending on the target result). Also, the exercises are very easy to do and requires not much equipment. The exercises usually use high reps over some number of sets.

This kind of conditioning is usually done by athletes who endurance and strength without increasing their weight. If you remember closely, we discussed that low reps build muscles better. So for those who are looking into muscle building only, circuit training is not for you. It is usually done by boxers, wrestlers, MMA fighters or any other contact sport. However, circuit training is a good alternative to your regular cardio so don’t rule it out of your workout.

What’s so nice about circuit training is that you can also do it anywhere. You can do it at home, in a park, or a gym of course. There are circuit training friendly gyms too but it depends on location to location so you might have to do your own research on the perfect place for you. Or better yet, just do it at home.

What is the Difference Between Circuit Training and Weight Training?

If you think circuit is pretty simple and easy, you are wrong buddy. Circuit training may look easy in paper but when you do exercises in succession (with the most you can do for a set time), the stress it gives piles up making it an exhilarating workout! Even seasoned athletes tire down easily with circuit training. Circuit training helps athletes condition themselves for the duration of their fight. For example, a boxer is scheduled for a 4-round bout, the boxer will train for 4 sets within the required time limit to simulate fighting a real opponent. A better idea would be making the number of sets higher than the number of rounds to develop better endurance and strength.

For a good example of a circuit training, refer to Randy Couture’s own in this link: Randy Couture’s Circuit Training

Here’s a further list of exercises you can use to train on circuits:
- pushups
- running
- jump rope
- burpees
- pull troughs
- squats
- chinnies
- lunges
- biking

Remember, circuit training is not for the faint-hearted. It will help you develop strength and endurance and it’s a great alternative over your regular cardio. Never trade it to bodybuilding exercise as muscle gains are not as high. Do not over-train but always try to get more out of your body. One can also do it with training buddy to make the exercise more fun and competitive.

So what do you think? Is circuit training for you?


August 11, 2011

How to Get Fit at Forty – The Randy Couture Workout

randy-couture-workoutThis is the Randy “The Natural, Captain America” Couture Workout. Randy is already 48 this year and even though he already retired from UFC, he still has one of the best physique we at TMD had always admired. Randy is the 4th inductee of the UFC Hall of Fame. Randy doesn’t have the biggest muscles in the muscle building world but he didn’t earn the UFC legends status without nothing on his name. Randy is simply the most popular MMA fighter in the world maybe because even though he’s old, he still packs a punch.

Circuit Training

Randy uses what is commonly called circuit training. Circuit training focuses in developing strength and endurance. Circuit training uses only light weights but the catch in doing circuits is there is little to no time to rest in between exercises. This is perfect for MMA fighters who try to have their weight limit for maximum performance. Randy proved this by being three-time former heavyweight champion, two-time former light-heavyweight champion and the first fighter to hold two UFC championship titles in two weight different divisions.


The next recipe in Randy’s routine is plyometrics. Plyometrics training focuses developing agility and explosive strength.Plyometric speeds up a person’s movement. Specific exercises are used to target certain body parts. Plyometric exercise require a full range of motions for your muscles granting you better movement per se.

so here’s the list of your Randy Couture workout:

Circuit Training (do 6 sets with 60 seconds rest):
- bent over row
- upright row
- military press
- good morning
- split squat
- squat and push press
- straight legged dead lift

Plyometric Training :
- medicine ball squat jumps (3 sets x 10 reps)
- medicine ball pushups (3 sets x 10 reps)
- offense hops (3 sets down and back)
- defense hops (3 sets down and back)
- medicine ball sprawl (3 sets x 10 reps)
- combination box jump (3 sets down and back)
- box pushups (3 sets x 10 reps)
- standing box (jump 1 all the way to 6 jumps)

If you are unsure how to do these exercise we’ve included a short clip on how to do each exercise.

How to Get Fit at Forty – Randy Couture Workout

Do these kinds of exercise and we assure you, you’ll be as hardy as the “Natural” Randy Couture!


August 10, 2011

How to Get Solid Rock Hard Abs of a World Champion

How to Get Rock Solid Abs of a Champion Who’s wants to have the abs of a world champion? If you want to get one, learn from the champion himself. Learn from the greats. Trust us, you would never go wrong with them.

The most sensational name in the boxing world for a few years now is the Filipino superstar Manny “Pacman” Pacquiao. He’s undoubtedly one of the best fighters in the boxing world of all time and can only be overshadowed by Muhammad Ali. Manny Pacquiao, is a living legend.

World Record

Currently, Manny holds the current world record for the most number of titles in his name. He’s the first and only eight-division world champion. It’s a feat that won’t be duplicated anytime soon. He’s the fighter of the decade for the year 2000. Currently, he’s the number one pound for pound fighter in the world, argued only by Floyd Mayweather Jr.

Manny stands at 5’6″ and fights in the widest aray of weight divisions. His ideal weight is 148 lbs. He has no trouble gaining muscles. Most people might think his body type is mesomorph but we at TMD think he’s not. If you look around for his workout and look for videos, you’ll find out why people respect him. 1,400 crunches in a day! I mean, who in the world does 1,400 crunches in a day? That’s like super-human. But then again, Manny is a not super human. He’s just the most dedicated boxer in the world, that’s why he makes those crunches for a living. It’s called DEDICATION. And that my friend is what us bodybuilders need.

Who wants to be a world champ?

Mega Cardio
We’d done the research for you guys and found out his workout routine. At around 5 or 6 in the morning, Manny goes out to jog. And the word “jog” is actually a cliche coz Manny had running partners before, and these running partners participated in marathons but they got exhausted after running with Manny. The run would last about 45 minutes and then make a final sprint. He’ll take a nap afterwards. Filipinos like taking naps.

The nap is a preparation for his next workout, training in the gym. Part of that training is getting his stomach a beating from a stick. What’s so admirable about Manny is that even though is training is superhard and that he grimaces every now and then, he keeps on doing what he’s told. He even does more than what he’s being ordered to do. The Pacman is every trainer’s dream. He doesn’t talk bullshit, he just says “Yes” to every order and then does it pretty much perfectly. That’s the kind of man every person should be striving for. Maybe that’s why he’s number one in his sport. Maybe that’s the secret of his success, DEDICATION.

Here’s a taste of Manny Pacquaio’s Ab Workout courtesy of his own website MP Boxing. We’ll stop doing the talking for now and let Manny prove what he’s doing.

World Champion Ab Workout – Manny Pacquiao

Manny Pacquiao Singing While Doing Crunches

As a bonus, here is Manny’s food for the world boxing champion, Tinolang Manok. This meal makes the Pacman bulk up.

Tinolang Manok Ingredients:Tinolang Manok (Chicken Soup)

*1 kilo whole chicken, cut into pieces.
*1 small young papaya , cut into small pieces.
*2 tablespoons ginger, crushed and sliced into strips
*1/2 cup chili leaves
*1 liter of water
*5 garlic cloves, minced
*1 red onion, diced
*4 tablespoons oil
*2 tablespoons fish sauce


1). In a stock pot, heat the oil and sauté garlic, onion and ginger.
2). Add water and the chicken.
3). Bring to a boil and simmer for about 20 minutes or until chicken is almost done.
4). Season with fish sauce.
5). Add papaya and continue to simmer for an additional 5 minutes or until papaya softens but not overcooked.
6). Add chili leaves then turn off the heat.

Enjoy your Tinolang manok served with plain hot rice after a grueling ab workout.

Just like a champ!

August 8, 2011

Simple Ways to Keep You Motivated Bodybuilding

how to motivate yourselfIt’s not common for people to exercise. According to an article I read in CCN, only 3 out of 10 people in the United States exercise regularly. It’s not surprising that a lot of people quit going to gyms too. Today TMD will focus on how to keep yourself motivated. How to stay afloat even though the Dark Side keeps trying to get you.

There comes a time when bodybuilding slump, just gets to you. It’s like falling out of love with your girlfriend and it’s up to you on how you’ll handle it. Will you stop or will you continue bodybuilding later?

Most of us here in TMD have already experienced “The Slump” but we kept getting back. Here are a few tips on how to stay motivated no matter how much slump you experience.

Create a goal. It’s not enough to make a goal like “I want to be big.” Define big in your own words, Revise your goal into something quantifiable like “I want to get bigger muscles and be a 200-pound monster in 1 year.” Now that’s a goal, it’s very specific, and measurable. It even has a deadline. Making your goal specific makes your brain think of what you really want to look like in the future. It will keep you getting motivated knowing what you want and where you are at right now.

Create a game plan. Like all great plays, you need to have a plan on how to tackle your goal. Research how you’ll get that bodybuilding physique you’ve always dreamed about. With the advent of the internet, we folks are lucky to be able to find anything instantly in just a few cliks. Gone are the days when you can find anything useful from your library. Just do some research and you’ll find your way to your goal.

When your goal and game plan is perfect, you’ll still most likely experience bodybuilding slump. If it happens maybe it’s time you to revise your goal. Goal setting is simple but sometimes, it’s too simple that you overlook certain factors and make your goal impossible to achieve.

Maybe the reason you’re losing interest in bodybuilding is that you can’t see your progress too much. Keep a journal of all of your achievements and setbacks. Keep a log of every exercise you do and make sure you keep track the number of repetitions you make.

Take pictures of yourself every now and then so you can see your body transform.

Get a gym buddy. Men are competitive in nature. Not only will you be competing for a better physique with your gym buddy, even though you are not psychologically aware of it, but you’ll also be able to get motivated to get better. You’ll feel shy not to go to a gym because your buddy is waiting for you to spot for him. He’ll feel the same way coz you can’t let anyone fall behind right?
ways to keep you motivated bodybuilding - gym buddy

Read success stories. Find articles about amazing transformations. You’ll be amazed at how others treat the sport.

Watch a motivating movie like Rocky. After the movie, I’m sure you’ll want to go to the gym right away!

Keep a playlist in your music player and listen to it when you workout. Sometimes, you’ll lose track of the pain and get carried away with the music.

Reward yourself for all the good work you’ve put up. Remember the game plan I asked you to make for your goal? Include in the game plan milestones. let’s use the first goal I posted as an example.

Goal: I want to get bigger muscles and be a 200-pound monster in 1 year.
Micro goal: I want to gain weigh by about 5 pounds in 1 month.

If you reach that goal, reward yourself. Treat yourself something that will make you happy. Just don’t make it something that will be detrimental for you in achieving that goal.

Find someone who achieved his goal. And when you find a person, try to find ways to talk to him/her in person. A story is already great but meeting that person is like 10x better!

Surround yourself of people who are fit. The saying “Tell me who your friends are and I will tell you who you are,” is true. It can keep you motivated too. If you see muscle men hanging out with you, the tendency is you don’t want to be fat or skinny ever.

Plan for a vacation where you can showoff your hard earned muscles. Come on, don’t be selfish. Did you body-build only for yourself? Of course not, you also thought about flaunting it to others right? So go on and plan that long awaited vacation!

Take people along the way. After meeting the person who was able to reach his/her goal, and that if you’re almost there to reach your goal, take someone who needs help. Teach him/her how to have a goal and reach it. Take someone who was like you before. If someone follows you, you’ll never go back to your old self. You can’t let them down.

Think about the main reason why you body-build. Is it for yourself? for your family? for you kids? Take time to look back and maybe then you’ll realize why you’ve been bodybuilding from the first place. Then you’ll know how to tackle your problem head on. Remember this saying.

Pain is temporary, Quitting is Forever.

Bodybuilding Slump

Get your ass working buddy!

August 5, 2011

All the Best Tried and Tested Exercises in One Post

All the Best Tried and Tested Exercises in One PostExercises are not created equal. There are exercises that are so damn effective, there are exercise that are effective but are so damn hard to execute! Few, are just crap. Here’s a nice set of exercises that are time tested and proven effective. Most of these exercises posted you’ll find on most magazines and websites.


Squats are the best workout for your legs. You won’t know any bodybuilder who haven’t done squats. That’s because squats are a bodybuilder’s bread and butter too. A squat is a compound exercise that targets your lower body. Squats are fundamental in developing your hamstrings, buttocks, hips and thighs. Your core will also be developed as well as your lower and upper back.

How to Squat:

One can use a set of dumbbells, a barbell or no equipment at all. It is better to use weights for maximum gains though. To begin the exercise, hold the weight/weights above your shouldes behind your neck. Lower your torso while moving your hips back and bending your knees. Afterwards, return to upright position.

Bench press

how to bench pressWhat a squat does to your lower body, the bench press does to your upper body. The bench press develops your deltoids, pectorals and triceps.

How to Bench Press:

A barbell is often used for executing the bench press. However, one can also use a set of dumbbells too. To begin, one lies on a bench with feet lying on the ground. To create stability, one should have his shoulder blades pinched together. Then, hold the barbell with an overhand grip with your arms slightly wider than your shoulder width. Remove the barbell from the rack and gently lower it to your chest. Inhale and then push the bar upwards while exhaling. That’s one rep.


Push-ups develop your shoulders , arms and chest. It also helps your core get firmer. Push-ups are a popular drill in schools and government institutions that train like police academies and the military.

How to do Push-ups:pushup

Assume a prone position with your feet together, hands shoulder width apart palms-down on the floor. Raise yourself with your arms slowly while keeping your legs straight. Keep your head and feet form a straight line. Lower your torso to the ground while keeping your elbows close to the body. Repeat while keeping your form.


Pull-ups develop upper body strength as the user is required to carry the user’s own weight. Pull-ups help develop the biceps, lats and forearms.

how to do a pullup

How to do Pull-ups:

Grasp the pull-up bar with hands slightly shoulder width apart. Slowly raise yourself until your chin is over the bar. Lower yourself back until your shoulder and arms are fully extended. Repeat. Do not swing.

The deadlift is also a compound movement. It develops overall body mass as the whole body is used when doing a deadlift. It works your hands for a better grip.
how to deadlift
How to Deadlift:

Stand with feet slightly narrower than shoulder width. Hold the bar with an overhand grip, bend your knees and brace yourself. Lift your chest, pull and keep the bar close to your body. Roll the bar to your knees and thighs. Continue up until you are standing tall with a straight back. Lower the bar while pushing your hips first and then bend your knees when your bar reaches them.


Running is one of the easiest exercises to do but is also one of the most tiring as it is a cardio workout. Jogging is more often used as an exercise by people who want to use weight.

how to runHow to Run:

If you can stand on two feet, you can run.

The Plank

The plank is a great ab workout. It’s a great endurance workout of the back as well. What makes this workout one of the best exercise is that you don’t need any and equipment to do this.
how to do the plank
How to do the Plank:

Lie facing down on the floor with your body resting on your forearms. Push forward, away from the floor resting your body on your elbows. Keep your body in a straight line from head to heels. Keep this position for as long as you can.

There you go, read these steps carefully. Try to find videos if you are unsure how to do one. Bodybuilding doesn’t involve rocket science. These exercises have evolved from these standard techniques to several variants of each but the basics are still the same. If you are serious in bodybuilding, you should be able to master this exercises in proper form.

baby workout

August 5, 2011

Lean Muscle vs. Bulky Muscle

You see two kinds of bodybuilders, the lean types and the bulky types. You are new to bodybuilding and you don’t know who to follow. It’s really hard when you’re a beginner right? There is just too much information out there and the gym is very intimidating. You try to look around and then you get confused a lot more. Some losers quit after a few days or weeks, are you one of them? If not, read on.

I have friends who despise lean muscled men, these friends are on the bulky side of the coin. They think that lean muscle looks skinny. They think being lean is weak. “Everyone should get bigger and bigger” they say. “What’s the point of bodybuilding if you aren’t growing?” Somehow, it does sound right.

On the other side, I have friends who don’t care about being bulky. They think the bulky ones look very intimidating and that being lean means better chances of landing in bed with a lady. In my personal observation, they are quite right. More of them get the chicks, but that might be only true because they don’t spend the rest of their day at the gym muscle building.

Lean Muscle vs. Bulky Muscle
Now let me ask you a question, do you want to be Brad Pitt or Arnold Schwarzenegger? Do you want to be Green Lantern or Captain America? Wolverine or Thor? Bruce Lee or Jean Claude Van Dame? This pretty much would sum up what you want to be in the bodybuilding world. It’s just a matter of your choice, not everyone else’ choice.

What about me? I think I prefer to be on the lean side. But that’s just a bit on the leaner side. I want to slightly look big too.

Now that you have a better idea of what you want to be like, how can you be like that?

Bodybuilding Bulky Recipe:

For maximum gains in muscle size, go lift heavier weights with less reps. Low reps mean 5-7 reps for 3 sets. Use a weight that is heavy enough for you to feel the pressure on the 4th or 5th. You should rest for about 1 minute but not more than 2 minutes per repetition. As discussed in an earlier article of TMD, lower reps means more muscle gains. Bulk up by eating more and more healthy foods.
For skinny men, it will be harder for you guys to get bigger. You’ll have to eat more protein rich foods. Eat 5-7 meals per day. Try using supplements like protein shakes, whey protein, glutamine and creatine. You can cut down on cardio but never ever remove it from your workout. Twice a week is okay.

Bulky Muscle vs. Lean Muscle

Bodybuilding Lean Recipe:

Getting leaner is not exactly the opposite of getting bulkier. You have to get bigger too right? You just have to get cuts and less body fat. The technique here is lighter weights with higher repetitions. Use weights heavy enough for you to gain muscles but light enough to make many repetitions. Have 3 or 4 sets of 12-15 reps some can even go as high as 20 depending on your body type. That’s the thing about body type and genes, no one can have the same gains and losses. Some are just blessed while other just have to train harder.

For people who are skinny, eat less, exercise more that’s your goal if you are skinny. Your job is to get leaner muscles. For people who have bigger body frames, you’ll have to cut back on eating. Bigger people will need to exercise a bit more too. Incorporating extra cardio for 20-30 minutes on your daily routine is needed to get a leaner physique. Remember not to do cardio right before your workout as cardio will burn you out.

Bruce Lee vs. Jean Claude Van Damme

Words of Wisdom:

“Real men are big men” as my bulky friends say. They think that being bulky makes you the greyback, the lion king, and the alpha male. Bulky types don’t usually get into trouble as most people never try to intimidate them.

Getting leaner is a bit trickier to do than bulking up. You’ll have to watch what you eat because you’re trying to rid yourself of that unwanted fat. But that’s totally worth it if it means getting better chances of getting laid.


As we always say here in TMD, there should always be balance in your life. The path you take is a choice you make. No one has to dictate what you want. A real man will know what he wants and pursue it. Getting leaner or bigger is a matter of your choice. And when you choose, stick to it because you want to not because someone else wants you to.

For the love of bodybuilding, it doesn’t matter if you have lean or bulky muscle. Both are muscles and you are a tad better than doing nothing at all. Being fitter gives you the competitive advantage over most people. And that makes all the difference.

August 3, 2011

Surefire Ways to Get a Better Body Even if You’re a Beginner

Surefire Ways to Get a Better Body Even if You’re a BeginnerOkay, so I just watched Captain America and I could see a lot of status updates of people who want to be like him. Captain America (Steve Rogers) came from being a skinny guy to one big muscle guy. Captain America was used on an experiment involving a serum to make him a muscle guy though, there is no such thing for now. Not even steroids can make you like that. Don’t try any steroids, it might make you look like the villain Red Skull.

The best and sure-fire way to achieve a Captain America physique is following the slow and sure-fire way to success. No questionable routines, no fake 2 week training to gain 6-pack abs just pure scientifically proven exercise. But before you focus on these workouts, you should know a few bodybuilding tips first to start on your own. Here’s a list of the stuff you need to know to start your bodybuilding path to fitness.

First, you have to have a fitness goal. You have to have something to keep you pushing. It can be as simple as gaining or losing 5 lbs. and then as you reach your goals go for bigger and grander ones. Don’t forget set a limit because most bodybuilders end up not being satisfied with their bodies ever. For some bodybuilders, it works for them though. I wouldn’t recommend this approach if you don’t make a living through bodybuilding. Your life should strike a balance between time for work, time for yourself, time for your family and time for yourself. You can even crunch in some other priority but my point is, don’t make bodybuilding your life. Learn to stop at a certain point.
Im gonna be Captain America!
You can actually look for a bodybuilder you really admire. Keep a picture somewhere so that that bodybuilder will remind you of your goal. Keep it where you always see it. Don’t put it on your wallet because your girlfriend might think you’re a homo.

Second, you have to consult your doctor. You might need a pill or two or just extra vitamins for your workout. You may also be restricted to do some exercises too. Sometimes there’s something wrong with you but you don’t know it until an expert finds out.
Look for a nice gym in your area. Don’t look for the flashiest gym. Look for a gym you’d love to work-out on. Don’t settle for the nearest one. Look around for a place you can work your ass. You may look for a far enough gym so that you can jog your way to it.

After finding the best gym for you, find a nice personal trainer. If you’re a total beginner, chances are you don’t know how to use the gym equipment and if you don’t have one, you’ll end up using random machines and free weights. It’s also dangerous if you work out without proper form.

Next, prepare going to the gym. Try wearing breathable clothing. You’ll be sweating a lot. No need to buy new and expensive state of the art clothing. Cotton clothes are already enough. You don’t go to the gym to flirt anyway. Bring two towels, one for your sweat and one for taking your shower. If you sweat a lot more, bring extra. For proper bodybuilding hygiene click (link from TMD).
In the gym, don’t panic. If you are intimidated at the other men flexing their muscles and/or carrying super heavy weights, don’t worry they don’t mind you, they are minding their own business. If you think about it, they were skinny or fat once in their life too. Everyone starts out with nothing. Treat it as your new beginning. It’s best to have a gym buddy too. Find someone who’s about the same size and fitness goal as you.

Make a training log. Write your progress. Write down your weight, and how much of each exercise you can make so far. Increase weight resistance every other week. 5 lbs. extra is good for starters, less is ok don’t worry. As long as you add a bit, it’ll help you in the long run. A training log not only helps you record and see your progress, it can even help motivate you. Seeing your progress from the beginning to present will make you feel a lot better. Don’t forget to look at yourself in the mirror and see the results. Take pictures!

Be careful not to over-train though. It doesn’t help when you exert yourself too much. Your muscles will grow whenever you present stress and challenge but you must leave room for recovery. The process is always like this.

A bodybuilder’s workout is only as good as the bodybuilding diet. Without proper nutrition, you will never grow big. Consult an expert or a book about bodybuilding nutrition. The internet is also a nice place to look for. It’s difficult to focus on what to eat at first so divert that attention on what not to eat. Stuff you don’t need to eat is usually man-made food. Processed foods are always treated as not good for the health. Unprocessed food like fruits and vegetables is always the best. But don’t worry about trying to give up the food you love. Try to move to your new bodybuilding diet slowly. Take your time. The greatest bodybuilder didn’t become what they were in just one month. It took them years to be masters.

Never ever make excuses of not going to the gym. When you commit yourself to something, do it with gusto. There are always ways to stick to your plan. Excuses are for losers.

Be prepared to sacrifice your vices. Smoking and drinking is not good for bodybuilding. Try to limit intake and then gradually remove vices from your system. Smoking makes you breathe harder, and drinking beer gives you the beer belly. There are a lot of bodybuilders who never have 6-pack abs because they never quit drinking.

Never ever get tempted to go the fast lane and use steroids. Steroids will destroy you. Steroids destroy your liver, kidneys and the heart by presenting too much stress on all. It will lower the release of testosterone and increase estrogen levels, giving you those man boobs! It might also cause acne, there is also a slight chance of being agitated easily. This is called “roid-rage” in the bodybuilding world. Plus, it will lower your sperm count! See? Don’t use steroids!
Steroids would hurt you!
There are a lot more to learn. But stick with the basics first and then everything will just follow. You just have to have the will to do it. Just like Captain America right? Captain America was a nobody in the beginning. He was a skinny guy who kept pushing, wanting to be a hero. It was just a matter of faith. In the end, he became a superhero. You can be one too newbie.

Well what are you waiting for soldier? Move! Move! Move!

Bodybuilding beginner Captain America in the Making

This Kid Wants to Start Bodybuilding Early!

August 2, 2011

Workout Clothes For Bodybuilding

Almost everybody knows that when you go to the gym or do your bodybuilding workouts you need to wear loosely pants, shorts, tank tops or your regular workout outfit. Put on your shoes and ready for a run on the treadmill and proceed to your bodybuilding routines. Each piece of clothe you wear on your body has a big impact in doing your bodybuilding workouts. This help you perform your routines properly. It will also build up confidence if you are wearing a good and comfortable outfit.

Bodybuilding clothes have change a lot this past years. Nowadays, the clothes are not only fashionable but there are made to help and assist bodybuilders during their workouts with more durable and constructed of “breathable” materials to maintain body heat. It is design like this so that athletes and bodybuilders can move comfortably and help the body to maintain a proper form during workouts. There are some people who make mistakes on their outfit such as wearing jeans or cargo pants and this results to muscle ache and also they cannot focus on their routine. Any clothes that not breathable, create heat and restrict body movement is not good for workout which is the vital key to do an exercise properly.

In my opinion, less clothes is better. I’m not saying that you workout with your drawer, what I’m trying to say is a pair of gym shorts and a shirt will do, you will be able to move properly and see more of your body. This will help you focus on the muscles that you are training and keep eye on the form and technique you initiate on your workout. There are tons of online websites that have a lot of different workout apparel that is best for you. Before, there were no substitute to wearing just a pair of shorts and a shirt, like the fashions of today in bodybuilding clothing. No one is looking for any specific style for workout clothes, since they were not available back then. They said that bodybuilding clothes represent the personality of the person wearing them.

Footwear is also one of the outfit needed to complete your bodybuilding attire. It isn’t hard to find a better brand for you to use because there are a lot of shoes that suits your personal taste. It would be best to ask your trainers about footwear, so that they can assist you to find a comfortable shoes during your training. For socks, use white socks that don’t reach your ankles. Always remember for bodybuilding clothes, select what is comfortable with you so that you can perform well and do your exercise properly. Keep in mind that clothes with “breathable” materials are best to keep body temperature and allow you to move easily.