Build Muscle With Shawn Lebrun Muscle Building Blog

So, do you want to build more muscle and lose more fat this year and develop a lean, toned physique? One that makes you feel better about yourself?

Well, if getting a “new and improved” body is one of those goals, I want to help.

I think one of the main reasons people don’t achieve their muscle building and fat loss goals is because they’re confused about what they really need to do.

So I’ve found that it helps to take a step back and look at each part of fitness as “pieces to a puzzle”. What I mean is, instead of becoming overwhelmed and confused about all you have to do, break it down into bite-sized chunks.

And there are 3 main “chunks” to look at if you want to build muscle and lose fat.
If I had to give just 3 areas to focus on in 2006 that will help you achieve more results in less time, here they are:

1. Your nutrition

It’s first because it’s most important. We gain and lose weight based upon what we eat, so it needs to be the first thing you consider.

Basically, you want to be eating a small, well-balanced meal every 3 to 4 hours. That comes out to around 6 small meals a day you want to be consuming. Breaking meals down like this is one of the most important things you can do to increase your metabolism.

Try and make each meal contain a lean protein source, (chicken, fish, lean red meat) a starchy complex carb (whole grains, brown rice) and a vegetable.

If you can’t find the time to make all these meals from regular food, meal replacements can be a valuable option. These shakes have come a long, long way.

Most now taste good and have a great nutritional profile. They’re pretty cost-effective as well. I usually use a couple of them a day, in between my whole food meals that I eat. Meal replacements can be a very useful tool if used correctly.

So, as you can see, nothing extravagant here. In order to build more muscle and lose more fat, start eating better.

2. Your weight training

This is one area that I see so many people doing wrong. They head into the gym without a plan of attack. Failing to plan, planning to fail.

Either that or they’re armed with the wrong information that they grabbed from the pages of a muscle and fitness mag. Train like the pros and you’ll be killing your results.

In all simplicity, building muscle comes from lifting heavy weight. It’s that simple. It doesn’t come from variety, body positioning, or doing a ton of reps with light weight.

To build muscle, you must force it to grow. And you do this by lifting more weight over time. So if you’re using a lot of reps, sets, and exercises thinking that more is better, you’re missing the boat.

*** Side Note***

For more information about how you must set up your weight training to gain the most muscle possible, I still consider my “Simple Steps To Get Huge And Shredded” program to be one of the most powerful muscle-building systems developed.

It literally forces you to concentrate on those things that lead to muscle gains. It’s a step-by-step diet and workout guide that produces more results in 9 weeks than most people will achieve in years.

I’m proud to say that over 15,000 have invested in the program and have “bought” into my philosophy on training.

Here’s more info on “Simple Steps”

http://www.shawnlebrunfitness.com/getshredded.html

3. Your cardio

Like a lot of things in life, “short and sweet” fits the bill here. You don’t need to run for hours or walk for days to lose fat. All it takes is conditioning your metabolism to burn at a faster rate.

And intense cardio raises your metabolic rate so that it becomes more efficient. You start burning more calories at rest. You burn very few calories during the time of performing cardio.

The benefits of cardio come long after you’re done your session.

So, to eliminate fat, you want to raise your resting heart rate and metabolism so that its working for you around the clock. Even while you’re sleeping.

Keep your cardio sessions brief yet intense. 15 to 20 minutes tops. This “quality over quantity” approach will yield a lot more results.

In closing, it’s important that you separate each of the phases of fitness. When you’re trying to lose fat, focus just on doing that. Do cardio to the best of your ability.

When you’re attempting to build muscle, work on that the best you can. Try and become stronger and more intense in your weight training routine.

Separating all phases of your “attack” will help you focus on each one more and help to clarify exactly what needs to be done with each. This way, you don’t become so overwhelmed with everything you need to do. Instead, you can just concentrate on one area at a time.

There you have 3 simple but powerful things you can do this year to build muscle, lose fat, and make it your most productive year in the gym.

If changing your body is one of your main goals this year, I want you to take action to go get it. And like I mentioned earlier, if you need help along the way, I think you’ll find one of the programs to be extremely valuable to you.

http://www.shawnlebrunfitness.com/programs.html

Best of luck in 2006 and I wish you all the best in health and life.

Shawn

The truth is, you’re either doing what you need to do in order to gain muscle, lose fat, and get in shape….

Or you’re not.

So how do you know if you’re on the right track to getting the physique you want?

Well, you can do what I did years ago. I spent a ton of time, money, and energy in the gym with trial and error. I kept doing what seemed to work and dropped the rest.

As the years went by, I developed a system that really sped up my results.Now, I teach that system to thousands of people a year. You can find it in my “Simple Steps To Get Huge And Shredded” training program…

http://www.shawnlebrunfitness.com/simple-steps-get-huge-and-shredded.html

But instead of going through all the frustration and aggravation of trial and error, you can have me go over your current routine with a fine tooth comb.

And I’ll change what needs to be changed.

For a very short time, I’m doing routine “overhauls” again for a limited number of clients.
So if you want to learn if you’re doing exactly what you need to do in order to get in the best shape of your life, check out…

http://www.shawnlebrunfitness.com/workout-review.html

I’m only accepting 10 clients right now. This will fill up fast, so you’ll want to act now.

After I go over your current weight training, cardio, and nutrition routine, I’ll tell you what you need to change. When you change it, you’ll gain more muscle and lose more fat in less time.
For more info on getting a routine makeover, go to….

http://www.shawnlebrunfitness.com/workout-review.html

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The Best Foods To Eat
http://www.shawnlebrunfitness.com
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If you’re serious about getting in the best shape of your life, you’ll want to read the series of emails I’ll be sending out over the next few weeks.

In each, I’ll be revealing my “best of the best” tips and techniques to help you gain muscle and lose fat in less time.

I’ll be covering the best foods to eat to build muscle and shed fat, the best exercises to do, the best supplements to take, the best workouts to do, and more.

Simply put… I’ll be giving you the best way to get results. Over the course of these emails, you’ll learn, step by step, exactly what you need to do, with your weight training and nutrition, in order to get the body you want… a lot faster.

In this email, I’ll talk about the best foods to eat to gain muscle and melt off stubborn fat.
Primarily, you want to make these foods the basis of your diet from now on:Fruits, vegetables, nuts, eggs, fish, meat, dairy.

Here are some of the foods you want to include in your daily diet:

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protein sources
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fish (tuna, salmon, haddock, halibut, cod, perch, orange roughy), turkey, chicken, lean red meats (top round, flank steak, lean ground beef), dairy products (low-fat/non-fat cottage cheese, skim milk, low-fat/non-fat yogurt), eggs, soybeans, nuts, legumes, lean ham, lean pork, liver, shellfish, scallops, lamb, tofu, protein supplements (whey, egg, milk, soy protein supplements)

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carbohydrate sources
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brown rice, whole grain breads & cereals, oatmeal, potatoes, yams, vegetables (carrots, broccoli, green beans, corn,), legumes (chick peas, lima, kidney, and soybeans), cream-of-wheat

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fat sources
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olive oil, peanuts, coconut oil, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avocadoes, fish oils (salmon), CLA (conjugated linoleic acid)

So what’s missing?

A lot of refined, processed foods!

Foods that are primarily sugar or refined grains cause your blood sugar to fluctuate too much during the day, wreaking havoc on your insulin levels.

This in itself will cripple fat release, which we will see more in depth shortly.

So have healthy foods on hand ALL THE TIME! You MUST set up your immediate environment to help you, not hinder you. Because when you get really hungry, you’re going to throw all reasoning out the window.

So setting up your environment is going to mean heading to the grocery store to get good, healthy foods that are on this list.

Recommended Reading/Resources For Nutrition Information:

1. Muscle Building Nutrition by Will Brink

In Muscle Building Nutrition, you’ll learn all you need to know about eating to build lean muscle fast. It’s extremely easy to understand and takes you step by step through what would otherwise be the daunting task of putting together your own personal “lean muscle building diet” – you’ll be shown how to do it in the exact same way that professional athletes do.

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

The second half of Muscle Building Nutrition offers a comprehensive guide to bodybuilding supplements. Simply put you’ll learn which work (suprisingly few of them I may add) and which are nothing more than pure hype.

http://www.musclebuildingnutrition.com/cgi/at.cgi?a=239719

2. Nutrition Generator by Ryan Lee

A powerful nutrition program that creates healthy, nutritionally balanced meals with 26 essential nutrients using YOUR favorite foods!

http://www.1shoppingcart.com/app/?Clk=1221566

With the simple click of a button, you can chose your goals and then your meal plan requirements are created automatically based on YOUR NEEDS. It’s so simple and effective!

http://www.1shoppingcart.com/app/?Clk=1221566

You can find all of my “best of the best” emails on my blog…
http://buildmuscle.blogspot.com/

So if you miss one in the series, you can read it later.

Tomorrow, we’ll go over the best supplements to help you gain muscle and shed fat.

–Shawn Lebrun

By Nick Nilsson

Fat loss doesn’t have to be painful. Try these simple tips and you’ll see just how easy it can be.

1. Eat smaller more frequent meals – not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

2. Drink more water – regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

3. Be inefficient – do you need to go to the kitchen to get a couple of things? Break it up into two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

4. Eat more protein – sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

6. Don’t let yourself get hungry – when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.

8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.

10. Cheat on your diet – one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

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This article was taken from a new program called “Metabolic Surge – Rapid Fat Loss.”
http://hop.clickbank.net/?lebrunfit/betteru&l=400

It’s named for its ability to push your metabolism far beyond where it’s been before and take FULL advantage of the true power of your body’s own natural processes.

This is truly one of the most effective training programs you can do if you’re looking to burn lots of fat while keeping and even building muscle mass.

Here’s where you can learn how to use the “Metabolic Surge” programto rapidly burn fat and build muscle at the very same time:

http://hop.clickbank.net/?lebrunfit/betteru&l=400

Take it from me…the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life.

30 days from now, you’re either going to be 30 days older, or on your way to having the body you’ve always wanted. Why not get started today.

http://hop.clickbank.net/?lebrunfit/betteru&l=400

p.s. As a valued customer/subscriber, due to my special relationship with the author of this program, I’ve arranged for you to get a substantial discount on the program as well! Your trust is important to me and I want to be sure that trust is rewarded.

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I’m going to tell you about may go against everything you’ve been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let’s begin…

MYTH #1: Successfully losing fat always means losing some muscle mass as well.
FACT: It is possible to actually GAIN muscle while losing fat, not just inbeginners but even in advanced trainers. All it takes is the right program of training and nutrition.

MYTH #2: Gaining muscle requires additional calories from food, therefore it’s impossible to gain muscle under reduced-calorie conditions.
FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.

MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.
FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.

MYTH #4: To lose fat with weight training, you must use high-reps with light weights.
FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.

MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.
FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.

MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.
FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It’s all a matter of what you eat and when you eat it.

MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.
FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.

This article was taken from a new program called “Metabolic Surge – Rapid Fat Loss.”
http://hop.clickbank.net/?lebrunfit/betteru&l=400

It’s named for its ability to push your metabolism far beyond where it’s been before and take FULL advantage of the true power of your body’s own natural processes.
Read more about this groundbreaking program from the words of the author of the program, Nick Nilsson:

—–
“For the last several years, I’ve experimented with various training andnutritional theories, techniques and practices all with one very desirable goal in mind: burning maximum fat while keeping maximum muscle.”

“The results of my research were far beyond my expectations! I have created a training and nutritional program that not only harnesses and applies the awesome power of your natural metabolism and natural fat-burning and muscle-building hormones, it actually takes these processes and makes them FEED on each other to amplify their effects on your body!”

“The bottom line is, I have created a program that will allow you to actually BUILD muscle while burning large amounts of fat. I’ve never, on any other program, experienced results anywhere close to what I got from just one, short 36-day cycle of this groundbreaking program.”

“Let me put it this way…I started the program weighing 207 pounds. I finished the program 36 days later weighing 207 pounds. Why is this a good thing? Because I LOST 3 INCHES from my waist while doing it!”

“Not only did I burn almost 10 pounds of fat in 36 days, I gained almost 10pounds of muscle AND even increased my strength significantly. Ever done that on a fat-loss program before? Me neither. It’s downright extraordinary for an advanced trainer to accomplish results like these.”

“If you’re primarily interested in weight loss, however, don’t let my results throw you off. I’m certainly not saying you’re not going to lose weight when you do this program. Far from it!”

“You will lose a tremendous amount of fat while KEEPING your muscle mass. It won’t be water or muscle that you lose but FAT, which is exactly what you want to lose when you’re losing weight.”

“The numbers on your scale could very well drop like a stone, depending on how much fat you’ve got to lose and how much muscle mass you carry. For myself, I ended up at the exact same weight and I was ecstatic! This is a system that is guaranteed to reshape your body extremely rapidly.”

“This program is also very special in that, when finished, I did NOT experience any rebound weight gain at all as with many other programs, even after losing so much fat so rapidly. To be honest, I actually continued to lose even after I finished the program!
My metabolism was just cranking so fast at that point, even when I went back to regular eating, my body still continued to burn fat.”

“Please note, however, this program is not for the person who is looking to coast through and get results. The training is demanding. But if you’re already training hard and not getting the results you want, this program is EXACTLY what you need. Every ounce of effort that you put in will be rewarded with results.”

—–
This is truly one of the most effective training programs you can do if you’re looking to burn lots of fat while keeping and even building muscle mass.

Here’s where you can learn how to use the “Metabolic Surge” programto rapidly burn fat and build muscle at the very same time:
http://hop.clickbank.net/?lebrunfit/betteru&l=400

Take it from me…the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life.

30 days from now, you’re either going to be 30 days older, or on your way to having the body you’ve always wanted. Why not get started today.

http://hop.clickbank.net/?lebrunfit/betteru&l=400

p.s. As a valued customer/subscriber, due to my special relationship with the author of this program, I’ve arranged for you to get a substantial discount on the program as well! Your trust is important to me and I want to be sure that trust is rewarded.

Psssst…. Lean in. I want to tell you a secret.

It’s the secret to doing cardio efficiently and effectively. It’s the way to make sure all your time sweating and grunting… trying to burn fat… pays off.

Ready for the key: Get Moving!

The most effective form of cardio is one that allows you to move your body the most. The more you move your body, the more calories you burn.

Of course, intensity levels also play a factor. That’s why jogging is more effective at burning calories than walking. Running is more intense, so it’s more effective.

Want to know one of the most effective and intense methods of cardio?

Go to the deep end of a swimming pool, jump in, and tread water as though your life depends on staying afloat (well, I guess, actually it does).I don’t mean just leisurely trying to stay above water. I mean flapping your arms, kicking your legs, and slashing around as though it’s “sink or swim” time.

It’s effective at burning calories because you’re moving your entire body at a very intense pace.

Try it.

And if you can run, don’t walk.

Other effective forms of cardio include jogging, the Stairmaster, theElliptical.

Whatever.

It’s not so much what you do, it’s how you do it.

Just choose something that allows you to maintain a higher intensity level. It boils down to whatever machine you feel you can work the hardest on because cardio is all about intensity. Greater intensity over a shorter time period (15-20 minutes) will have a bigger impact on the fat burning process and less of any negative effects on muscle building.

Sometimes the best way to choose your cardio is to try a couple different machines. After you compare a few different ones, you’ll figure out which ones work the best. Which ones you feel that will allow you to work the hardest on.

Please, don’t make the mistake I see several people in the gym make. They grab the daily paper and sit on a bike, lightly pedaling as though breaking a sweat will be the death of them.
Please. You get back what you put in.

If one of your goals is to lose your love handles and get rid of some of that stubborn fat, start picking up the pace of cardio.

Again, the more you move your entire body (at an intense pace) the more calories you burn and the more effective your cardio is. Move, move more of yourself, and move often and soon you’ll begin reaping the rewards.

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“The Beginner’s Guide to Fitness and Bodybuilding”
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Are you just starting out with your weight training, nutrition, and cardio routine? Want to get the best results in the shortest amount of time?

“The Beginner’s Guide To Fitness And Bodybuilding” takes you by the hand and walks you through everything you need to know to build muscle and shed fat as quickly as possible, starting from square one.

http://www.shawnlebrunfitness.com/beginner-guide.html

If you’ve been training for a while and consider yourself advanced, you can use this guide to get back to muscle-building basics, cutting out stuff you don’t need to be doing. Start getting the continuous, uninterrupted, muscle growth you’ve always wanted!

Save time and cut to the chase by doing what works, dropping the rest!

http://www.shawnlebrunfitness.com/beginner-guide.html

Whether you want to get six pack abs or trim down the love handles around your mid-section, there are 3 “key” areas you need to focus on to lose that spare tire.

Strong abs not only help strengthen your lower back, but also improve your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you’ll see improved results.

Key # 1- Proper cardio

You can have the most muscular set of abs in the world, but if they’re blanketed by a layer of body fat, they will never be noticed. In order to rid yourself of the extra body fat around your midsection, you need to use effective cardio in your fitness plan.

You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself does nothing for melting away fat around the stomach.

Three to four sessions a week, 20 minutes at a time, of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking is enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well.

Cardio helps to create a calorie deficit and rid the body of the fat that covers your abs.

Key # 2- Proper Nutrition

Melting fat is accomplished by proper nutrition more than cardio. At the end of the day, if you have consumed more calories than you have burned, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore reducing amount you have to burn through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit. Also try to avoid refined, processed carbs like white bread and cereals.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, it’s easier to reduce the amount of calories you have to burn by taking in less of them when you eat.

Again, the key to getting six pack abs is ridding your body of the fat covering the abs.
The only way to do this is by creating a calorie deficit so that your body burns calories for needed fuel. When you burn stored calories, you’re burning body fat. The way to properly do this is a combo of increased, intense cardio and a gradual reduction of calories.

Key # 3- Weight training the abdominals

Here’s where most people go wrong in their attempt to develop their abs.
If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.

Here are some effective ab exercises to incorporate for proper ab stimulation.

Weighted crunches– Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created.

Cable Rope crunches– Grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It’s basically a crunch, only, you are on your knees. But the contraction is the same. Don’t swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted leg raises– Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly.

Seated ab machine– Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Stability Ball Crunches– Working on the stability ball will incorporate balance into your abdominal work. These are effective at strengthening your core region, which is your abs and lower back. Lie down on a stability ball like you are going to perform a crunch.

Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs.

Regardless of what exercise you do, the key is to add resistance. If not, you’ll never increase the amount of lean muscle tissue in the area.

Once again, treat your abs like any other muscle group. Combine your ab training with proper diet and intense cardio and that elusive six-pack will soon be yours!

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Tired of the love handles, thick waistline or pot belly?
David Grisaffi’s new program reveals how to develop six pack abs without sit ups, endless crunches, or worthless infomercial junk.

It’s called “Firm and Flatten Your Abs”
http://www.shawnlebrunfitness.com/get-abs.html

It has 14 Proven Steps, 42 exercises with 125 photos so you can see the exact body positioning and technique to flatten your abs in weeks.

Takes the guesswork out of reducing your waist line, improving sports performance and getting rid of back pain!

Here’s more on David’s program:

http://www.shawnlebrunfitness.com/get-abs.html
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