4 Steps to SUPERCHARGE Your Motivation and Build Muscle Fast

Below-the-knee amputee Fields runs for berth in 2012 Paralympics 090721
Creative Commons License photo credit: familymwr

Since 90% of building muscle, gaining weight and ultimately transforming your body is mental, if you can't motivate yourself to push through the pain and fatigue of your workouts, consuming all of your muscle building meals, and all the obstacles that will come in your way then you might as well through in the towel now.

Occasionally I run surveys on my blog and one of the main things that are holding guys back is lack of motivation. And since motivation is so important.

I wanted to give you 4 steps to motivating yourself to huge muscle gains...

Step 1 – Find Out What You Respond to (What Lights a Fire Under You)

Every one is different. What I may respond to might be completely different from what you respond to as far as motivation goes.

For example: I respond to negative thoughts. For instance, when I'm weight lifting, and I'm trying to push myself to the Max, negative thoughts from high school usually pop into my head.

Thoughts of seeing people laughing and making fun of me, the embarrassment I’ve been put through (because I was skinny) and all the hurtful experiences I’ve gone through for obvious reasons light a HUGE fire under me.

It honestly gives me motivation to keep pushing even though my muscles are on fire, I'm tired, fatigued and feel like quitting, like people laughing at me in high school. And that’s what you need to find.

So the first thing you need to do is to find out what lights a fire under you, what do you respond to?

It can be anything from negative thoughts (i.e. - bad experiences, people you don't like) all away to positive thoughts, like girls you like or find attractive, how you felt when you achieve something BIG, someone you admire, family etc.

Step 2- Write Down 5 thoughts / Experiences / Things That Make You Want to Keep Going

Once you know what you respond to. Now it's time to list them. They did time now to write down at least five things that light a fire under you.

Keep in mind it to be a mixture of positive thoughts, negative thoughts, people in your life, people you admire, people you don't like, personal experiences, etc. for example your list could include things like:

  • the time, you won first place in a race
  • a cute girl in her class
  • your mom, your dad
  • a bully that you don't like
  • the time you fell playing football and everybody laughed

Step 3 -FEEL IT!

Now that you have these images in your head, it's time to channel them into motivation.

Just imagine how these thoughts come to life if you QUIT

For Example: If your thoughts were of people who made fun of you…

How much more would they make fun of you if they saw you quit or give up ?

…or, if one of your thoughts was of a girl you like or find attractive…
How would she look at you if you quit... if you reached your goal ?

…or, if one of your thoughts was of someone you care about or look up to…
How disappointed the people who look up to you would feel if you quit?

… or, if one of your thoughts was of someone who actually looks up to you…
How let down would they feel if you gave up?

Step 4 - Rewind and Press Play

Now it's time to Play these thoughts in your head over and over again:

  • while you're working out
  • when it's time to eat a meal and you don't feel like it
  • when you don't feel like pushing yourself in the gym
  • when you progress to a new weight and you're not sure if you can do it
  • pretty much any time you face a new obstacle
  • and especially during times when you feel like quitting or slacking off

Remember building muscle and gaining weight is 90% mental, if your head isn't in the game then your results will suffer, everything will feel worse than what it really is, and every obstacle will fill so hard to climb.

So use these tips build your motivation and become an unstoppable force.

Train hard,

Rich

6 “Ninja” Tips to Gain Weight Fast Even If You’re a Skinny Guy

 

For naturally skinny guys like myself, building muscle and gaining weight can be an uphill battle. Certain body types were not designed to gain weight very easily (hardgainers, naturally skinny guys and those with fast metabolisms)

If you’re having a hard time trying to gain weight and build muscle, IT SUCKS, I know cause I’ve been there.

And since I don’t want anyone to go through what I went through to start seeing results here are 6 tips to gain weight that will help you change your physique and see results fast... even if you’re the skinniest guy in the gym.

Tip #1 - Eat High Protein Snacks Between Meals

Based on the countless emails and questions I get, if you’re not seeing results then odds are you’re not eating enough.

Here’s how to tell if you’re eating enough:

  • If you’re a skinny guy or a hardgainer and you aren’t constantly nibbling on food and eating every few hours, then you’re NOT eating enough.
  • If at any point during the day you feel hungry or your stomach feels empty then you’re NOT eating enough.
  • If you’re trying to gain weight and build muscle and you’re “comfortably” consuming your meals for the day, in other words, it’s not a “challenge” for you to complete all of your meals for the day then you are NOT eating enough.

So the first thing you need to do is increase your caloric intake. Since it takes about 3500 EXTRA to gain 1lb of body mass I usually recommend guys start off by adding an extra 500 calories to they’re daily calorie intake.

The easiest way to do this is to eat high protein snacks between your meals

Here are a few quick High Protein snacks you can consume between meals each day:

  • Protein bar
  • Cottage Cheese
  • Low Sodium Beef Jerky
  • Nuts
  • Tuna Fish Sandwich

Tip #2 - Consume Your BIGGEST Meal Within 90 Minutes After Your Workout

This tip will really help you stack on ALOT of muscle. After you workout, a window opens up where your body is PRIME to accept MASSIVE amounts of nutrients and dedicate it to muscle repair and muscle GROWTH.

Think about it, you’ve just unleashed HELL on your muscles, they’re depleted and hungry, plus your BIG DADDY muscle building hormone “Testosterone” is surging through your veins.

If you can feed your hungry and depleted muscles the MASSIVE amounts of nutrients it needs during this window you’ll not only start the recovery process almost IMMEDIATELY but your muscles will reward you by growing bigger and stronger FASTER.

Tip #3 - Limit Your Cardio

Building muscle is all about being in a SURPLUS of calories at the end of the day. So the more cardio you do, the more precious calories you’ll burn / waste.

If you must do cardio because you’re on a team or you play a sport or for whatever reason just keep in mind that you’ll have to consume EVEN MORE calories to make up for all the calories you burned.

Tip #4 - Train Heavy (no less than 6 reps - no more than 12 reps)

You can’t expect to gain weight and build muscle lifting baby weight, it doesn’t work that way. Your muscles need a certain level of stimulation in order to grow bigger.

The ideal rep range for muscle hypertrophy (muscle growth) is 6 - 12 reps.

Here’s an example of what this would look like:

Bench Press

Set 1 - 12 reps
Set 2 - 10 reps
Set 3 - 8 reps
Set 4 - 6 reps

(choosing a weight that allows you to do less than 6 is TOO HEAVY and choosing a weight that allows you to do more than 12 is TOO LIGHT)

Tip #5 - 60 - 90 Second Rest Periods

The key to an “EFFECTIVE” muscle building workout is SHORT but INTENSE. If you stay too long in the gym pumping iron, you’ll be doing more harm than good when it comes to your muscle gains.

So a killer way to keep your workout short but at the same time INTENSE is to shorten your rest periods to 60 - 90 seconds. Which means you should have just enough time to adjust the weights before you’re ready to jump back in and do another set.

In other words, no lolligagging, no joking around with your friends and no taking 5 minute rests between sets, it should be ALL BUSINESS when you start your workout so you can finish as soon as possible.

Tip #6 - Be Consistent

If you really want to gain weight and build muscle you have to be consistent. You have to eat when you’re supposed, train when you’re supposed and rest when you’re supposed to.

Think of your body like “onion”.

Every time you go to the gym, murder your muscles, eat massive amounts of calories (at the right times) and allow your muscles to recover and grow bigger, you’re adding a new “layer” of muscle to your body.

The more you repeat this process, the more layers you’ll build, the bigger you’ll become and the faster your body will go through this process. But if you skip meals, and skip your workouts the less “layers” you’ll build and less gains you’ll see.

Unfortunately I can’t teach you everything when it comes to building muscle in this article but if you follow these 6 Killer tips to Gain Weight you WILL see results.

If you want a Proven Muscle Building Workout Plan and Muscle Building Meal Plan that can help you Gain 10 lbs in 1 Month then claim your copy of the 30 Day Build Muscle Challenge Training Guide.

The #1 Reason You Aren’t Building Muscle!

So you're doing everything you can possibly think of to build muscle and gain weight.

You're:

  • Busting your butt in the gym
  • Eating more food
  • Drinking these crazy supplements
  • Following the muscle building magazines
  • Spending hours on Youtube trying to figure it all out
  • Reading TONS of articles
  • Signing up for countless newsletters

and at the end of it all, weeks later..... You still look EXACTLY the same as the day you started.

And because of this, you're frustrated, tired, pissed off, down, depressed and feel like giving up.

How do I know all this?

BECAUSE I WAS THERE!!!

"I Know What It’s Like to NOT See Results"

To “slaughter” yourself in the gym and still not see any difference. To spend money on “miracle” supplements and none of them work. And the hopeless feeling of not knowing what the heck you’re doing wrong….

Yeah I've been there!!!

But ever since I figured out the "secret" formula if you will, to building muscle I get alot of questions.

And from the countless number of emails I respond to where guys tell me EXACTLY what they're doing to build muscle I've pinpointed a major common factor between most of them.

The #1 Reason You Aren't Seeing Results

The truth is... if you're reading this right now and you know you fall into this category I can tell you that there's a 99.9% chance that....

You're Simply NOT Eating Enough

That's right, the day I started seeing some life changing PERMANENT results was the day I realized I wasn't consuming enough calories each day to ALLOW my body to build muscle AND did something about it.

I used to think all it took was for me to suck down some "miracle" protein drink, nibble on a few snacks here and there and maybe eat a big breakfast and BAM muscle gains.

I'm going to tell you something right now that you NEED to realize.

How to Tell if You're Not Eating Enough

Put it this way:

  • If you're a skinny guy or a hardgainer and you aren’t constantly nibbling on food and eating every few hours, then you're NOT eating enough.
  • If at any point during the day you feel hungry or your stomach feels empty then you're NOT eating enough.
  • If you're trying to gain weight and build muscle and you’re “comfortably” consuming your meals for the day, in other words, it's not a "challenge" for you to complete each and every meals for the day then you are NOT eating enough.

This is such a a BIG mistake I see with alot of skinny guys and hardgainers that it's actually the very FIRST mistake I go over in my "30 Day Build Muscle Challenge Training Guide"

How to Get Over This Hurdle "Blazing" FAST

So I realized that alot and I mean ALOT of guys don't know what, when and how often to eat to truly build muscle and start seeing results.

And that's why...

"I've Included A PROVEN, Super Simple, Easy and Cheap, 30 Day Muscle Building Meal Plan In My NEW 30 Build Muscle Challenge Training Guide"

Beastly Body Part Training Manuals(Release Date: Thursday July 7, 2011)

I really want you to start getting the results you deserve, which is why I decided to include this Meal Plan with your 30 Day Build Muscle Challenge Training Guide.

So if you're not getting the results you want and you know your diet isn't up to par then you owe it to yourself to claim your 30 Day Build Muscle Challenge Training Guide while you still have the chance

In all honesty, when I release this training guide on my blog on Thursday July 7, 2011 this training guide MAY OR MAY NOT have a price tag attached to it.

BUT, I will be releasing this guide to a few select people absolutely FREE of charge who are REALLY interested, and ready to apply what I reveal in this guide to their lives.

So if you want to GUARANTEE that you'll get your 30 Day Build Muscle Challenge FOR FREE then I highly recommend that you fill out the quick form below and put yourself on the Early Release Notification List before it's too late.

You might be kicking yourself later if you don't.

Train hard,

Rich

P.S. - I'm releasing my 30 Day Build Muscle Challenge Training Guide on Thursday July 7, 2011

But I don't want people to DE-VALUE the life changing results this guide WILL bring, which is why I'm SERIOUSLY thinking about charging for people to get their hands on this guide. It covers ALOT.

BUT, I will be releasing this guide to a few select people absolutely FREE of charge who are REALLY interested, and ready to apply what I reveal in this guide to their lives.

So if you want to GUARANTEE that you'll get your 30 Day Build Muscle Challenge FOR FREE then I highly recommend that you fill out the quick form below and put yourself on the Early Release Notification List before it's too late.

You'll seriously be KICKING yourself if you miss out.