Category Archives: Body Building

Your new 6 week training program

I’m dropping you a line right now to let you know that we have just released our brand new 6 week training program: Renegade Strong.

Let’s be honest…

You’ve followed all the typical advice before…

Isolation exercises are useless.
Always do full body workouts.
Compete every day.
Always train to failure.
High reps are useless.
Cardio will kill your gains.
Always train to failure.
Getting a pump doesn’t matter.
Always do big compound exercises first.
What you’re over 35.

Of course you know. You’ve tried it all time and again. How far has it gotten you?

The reality is that your physique never dramatically changes. Your joints always hurt. If you gain any muscle you get fatter at the same time. The frustration sets in and the cycle repeats itself.

It’s time to stop all the insanity.

Get on a program that goes against conventional wisdom. A training program that doesn’t wreck your joints, crush your testosterone levels and lead to more frustration.

With the Renegade Strong training programe you get:

A fully detailed 6 week workout plan
The ultimate pre workout warm up that will prime your body for maximum performance.
The precise order in which to do your exercises for the best results
All sets, reps, rest periods laid out for you with no guesswork
The exact way to combine strength, size and speed into one workout
How you should train your biceps more often… without damaging your elbows
A scientifically planned progression scheme that will help you hit new PRs without the injuries
Two exercises you have to do before squatting
What to do for those achy shoulders
The absolute best exercise for building massive traps
The 8 things you must do during every set to get the most out of it
A 1 minute technique that will is dramatically going to enhance your results
The 1 important thing you have to avoid during your workouts.
How best to schedule your strength and conditioning workouts to ensure the fastest progress.
The 8 best techniques that will help you recover FAST
Start Renegade Strong today and transform your physique in the next 6 weeks.

Get better every day,
Jay Ferruggia
PS. Download Renegade Strong Here.

Free Fat Loss Recipe’s ebook

Here’s the second in the series of free ebooks. Created by some of the experts in the field of fitness and bodybuilding. Starting with Will Brink who you may know has, over 15 years experience as a respected author, magazine columnist and consultant to the following: The supplement, fitness, bodybuilding, and weight loss industries. Will graduated from Harvard University with a concentration in the natural sciences. He also acts as a consultant to major supplement, dairy, and pharmaceutical companies.

This is a eBook which gives you a collection, of useful and importantly easy to create muscle building and fat loss recipes.

Double click on image to download.

Fat Loss Recipes

Cheat and build muscle

So you’ve read a lot of articles on how to build muscle. But there’s something you just don’t know. There’s something they’re just not telling you. You’ve been lied to.

Everything you have ever read about proper exercise form is wrong. It could be hindering your progress and setting you up for an injury. If you want to build muscle faster and maybe even avoid some injuries along the way, read what I am about to tell you very carefully.

Despite everything you read about the importance of full range of motion, and strict exercise form the reality is that most people. Who are beyond the beginner level, will build muscle faster and more effectively by NOT using text book form. Not using a complete full range of motion on every exercise and by… dare I say it… CHEATING!

Have you thought about picking something up at waist height and lifting it to a shelf at eye height or above? Do you pin your elbows at your side, allowing zero movement in your body, only allowing your forearms to move upward as you hinge at the elbow? That might sound ridiculous? But that’s what you do when your perform a text book barbell curl.

Cheating and using a little momentum is 100% natural to the body. It’s just what you instinctively do when you lift something heavy. What is unnatural is just locking yourself into one rigid position, only allowing movement at one or two joints.

No two people are the same and some have injuries that they have to take into account. For example, I have a bad shoulder that has required surgery in the past. If I do a strict dumbbell curl with a dumbbell I can only use 25’s. Any heavier weight than that causes me a lot of excruciating pain. But if I adjust my body position slightly and lean over at just the right time and slightly swing through the painful portion of the exercise I can use nearly triple the weight without any problems at all.

Before I go off on a tangent, I should explain that everyone reading this who wants to build muscle and hasn’t been training for at least a year or two, should learn text book form first. Unless you know proper form and how to isolate and target the muscle you are training you will never be able to cheat effectively. After many years in the game I can cheat a bent over row with some extra leg drive and hip extension while still targeting my lats and upper back very effectively. A newcomer who tried to emulate my form would only work their biceps and lower backs, and probably get injured in the process. With the amount of weight a strong lifter can use, cheating actually takes stress off the lower back and makes it safer instead of more dangerous.

The same can be said for a barbell curl. When you are using a lot of weight the stress on your lower back with text book form is actually greater than if you used a little body language. However an advanced trainee can cheat and more effectively overload his biceps while sparing his lower back. The beginner, on the other hand would put less stress on his biceps and only work his front delts, traps and lower back. So this would be counterproductive.

You’ve got to put some practice in to make it perfect. After a year loosening up your form and cheating on exercises that safely allow you to do so and you will be pleasantly surprised at much it will aid in your quest to build muscle fast.

Well who said cheaters never win? I hope this article has helped all those who were about to throw in the towel, keep at it.

Jason Ferruggia,
Author, Muscle Gaining Secrets

Vegetarian muscle building meal ideas

Details of his vegetarian muscle building diet is one of the most frequent requests Jason Ferruggia receives. I also often read on various forums people begging him for advice because they already are, or have been brought up in a vegetarian household. Since there is much interest in this topic he would like to share it with you today. Here’s what he has to say on the subject:

Mike let me explain my daily routine.

At Breakfast – My day always starts with a shake. This will usually include ingredients like rice, pea’s or hemp protein, or a combination of the three. I start by blending between 30-40 grams of protein in 8oz of organic coconut milk, and somewhere between 8-12 oz water. I also blend fruits like banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tbls of maca powder, which is known to increase testosterone production and virility. This shake is delicious beyond your wildest imagination.

Snacks – Some times a few hours later, I will have a few tangerines and some cashews or a pair of apples with some almond butter. The fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting. Occasionally I treat myself, I mix it with honey and kill the entire container, with a cup of hemp or almond milk.

I am big fan of high sodium (Salt) intake for strength and energy production so I always have a few pickles every day and add sea salt to much of food.

Lunch – This will usually consist of some kind of legumes or beans, which are a mainstay in any vegetarian muscle building diet, with organic brown rice or quinoa. I will sauté the black beans with peppers, tomatoes, onions and garlic, and then mix that in with the rice. I top it off with salsa and some fresh avocado. That is my version of Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce.

I will sometimes have a salad with that or eat some raw veggies or mix some steamed kale or spinach into the whole thing.

Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I have drastically reduced my consumption of peanuts and peanut butter due to the deadly toxins, that they contain, along with wheat because of it’s gluten content, hence it’s inflammatory properties, I substitute some brown rice bread for the occasions I do eat these.

Snack – Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have fruit for my first snack. I try to make this snack with raw veggies and hummus along with a decent amount of nuts.

I also drink another shake some time during the day which is usually right after I train. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) and some extra protein.

During my workouts I drink coconut water or regular water. I try to drink at least half a gallon of water throughout the day (hopefully you will filter your own from the tap) out of glass or my bottle. I do my best to avoid drinks stored in plastic containers and bottles. Considering of the estrogenic effects of chemicals in plastics. I also drink a couple cups of green tea each day.

For Dinner – I normally cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. For example, last week I got home, and all that we had was onions, squash, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup (you would have to eat a lot of meat to equal the protein in two cups of yellow peas). That’s cooked for 2 hours, and then mixed in some quinoa. Other times we will mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would probably skip the brown rice, as rice is full of starch. Adding potatoes (even just one) to the stews makes them creamier and even more delicious.

I severely limit my soya consumption because of it’s unfortunate estrogenic effects, but for the occasional cheat I will have some tofu with brown rice, or some kind of meat substitute with brown rice pasta.

I also eat soya and wheat (gluten) free veggie burgers one or two nights per week, and always have a huge spinach salad mixed with broccoli, olives, peppers, tomatoes, onions, carrots, and fruits such as apples, berries, nuts, seeds, avocado, and whatever else I can fit in there. I top that with olive oil, rice bran oil and balsamic vinegar.

Dessert – Occasionally, when I am going to cheat I will have some organic coconut milk ice cream. It is delicious and pretty healthy. Coconut milk contains healthy Medium Chain Fatty Acids and has none of the dangers of cows milk. I then sweetened with organic agave syrup.

The only other cheat dessert that I will regularly eat is organic, dark chocolate. Concentrated Chocolate is shown to have a variety of health benefits. The brands I buy are those that show their support for slave free, and fair trade practices.

So there we have a brief overview of my vegetarian muscle building diet. It’s very straight forward, and a whole lot healthier than eating pounds of red meat, and all that saturated fat.

Let me tell you a bit more about Jason.

He is a world famous professional fitness coach. His trade marked Muscle Gaining Secrets workouts have been featured multiple times in Men’s Fitness and other magazines and all over the Internet. To get more muscle building nutrition tips, and to access his training program, check out. Renegade Diet Program.

Read his other post about

Fat Loss Tips and Techniques – E-Book

Over the next few weeks, we will be giving you access to some amazing free eBooks. Created by some of the experts in the field of fitness and bodybuilding. Starting with Will Brink who you may know has, over 15 years experience as a respected author, magazine columnist and consultant to the following: The supplement, fitness, bodybuilding, and weight loss industries. Will graduated from Harvard University with a concentration in the natural sciences. He also acts as a consultant to major supplement, dairy, and pharmaceutical companies.

This is a eBook which gives you a straight forward, common sense approach, easy to apply fat loss tips and techniques. That everybody can easily do on a daily basis. There’s no rocket science involved, just straight talking, down to earth techniques you should put into practice straight away.

Double click on image to download.

Is the kitchen too domineering, get control back

Most people who know me well, would have never put money on that happening. But when you meet an amazing woman things soon change.
Jen & I were supposed to kick off our celebrations on Thursday night by going to see The Killers at The Hollywood Bowl then follow it up with The Stones at Staples Center last night and dinner at one of our favorite restaurants tonight.

Unfortunately, I’ve been laying on my mothers couch in Jersey since last Tuesday, absolutely sick as a dog, so we never made it back home to do any of that.
I crushed myself for a few weeks, capped off by a nonstop party weekend in New York on almost no sleep a couple weeks back and paid the price for it. This will be a lesson for me to learn from, that’s for sure.
While staying at my mothers place, I noticed that she had masses of toxic stuff in her kitchen that was becoming to domineering, which had to be thrown out immediately. I’m talking about the kind of stuff that makes you fat, unhealthy, depressed, hormonally fucked, and very sick.

Thing is, a lot of people have this same crap in their kitchens. So I figured I’d make a list of stuff to get rid of immediately, get the food preparation right, and get some control back.

Plastic spatulas They melt into your food. They leach nasty chemicals into your food. You want wood or bamboo; never plastic or rubber.
Plastic cutting boards, all those little chunks that are missing from them? Yeah, they’re inside you right now.
Aluminum and Teflon nonstick pans Both leach deadly chemicals into your body. Get stainless steel or enameled cast iron post and pans instead. Glass Pyrex cookware is good to have as well.
Toxic, non-green cleaning supplies Any brand name cleaning spray is not healthy. Go to a store like Whole Foods and get some green, eco friendly brands.
Vegetable oils The only oils you want to use are coconut, red palm and olive. The first two are the only ones safe for cooking with.
Microwaves They kill vital nutrients in food and blast you with a little dose of radiation. Which I’d be all for if it gave you extra human strength, but since it doesn’t I think its best to avoid it.
Anything in a Bisphenol A (BPA) containing can. Canned goods in general aren’t great but if you have to buy something in a can make sure it says BPA Free.
Wheat Depending what you read up to 80% of people are intolerant to gluten when tested. But I’ve known people who were tested for it and were told it wasn’t a problem. Then they cut out gluten for 90 days and all of their ailments disappeared. It’s just not a food worth eating. If you’re not healthy you don’t have a choice. Try it.

So come on!, throw all of that crap out, get your kitchen utensils clean, and lets get healthy now!
Jason Ferruggia

Strength & Conditioning Specialist

Training Adviser to Men’s Fitness & LiveStrong

Jason Ferruggia build bigger traps

When you ask the question of how to build big traps, the discussion usually starts and finishes with dead lifts. This is the number 1 mass builder, and it will pack huge slabs of beef on your traps faster than any other exercise there is. Take a look at power lifters, and you will see that you cannot avoid building huge traps when you do a lot of dead lifts.

While the dead lift is definitely the king of all trap building exercises, an argument could also be made that Olympic lifts are equally as effective. I would tend to agree with this, if it were not for the fact that Olympic lifts are much harder to teach and learn than dead lifts are, which moves them down to second place on the list. Just about everyone can do at least a partial range dead-lift properly. Not everyone is able to clean or snatch properly.

Finally, you have shrugs. While it’s supposed to be a very simple and straight forward movement there is actually a great deal of confusion over how to build big traps with shrugs. Can you believe that few people seem to be able to agree on how they should be done. On the one hand you have the camp that says you need to go as heavy as possible, and do partial reps, just by heaving the weight up. Of course there’s the camp that says you need to go light, by getting a full range of motion, try to get your shoulders as close to touching your ears as possible, and hold it for at least a second.

So who is right and who is wrong? – they both are!.

To try and understand where the answer lies lets take a look at the athletes with the biggest traps: power lifters and Olympic lifters

Power lifters have huge traps because of all the dead-lifts they do. Dead-lifts are heavy duty. There is no shrugging movement at all. Olympic lifters usually lift relatively lighter weights explosively, and with a range of motion that does indeed have them bringing their traps to their ears.

Looking at these two groups, what does this tell us about shrugs and the proper way to do them?

What it tells us is, the best way to get huge traps is to dead lift and also Olympic lift.

BUT… what if you can not do either of those exercises due to back or shoulder problems, or you just want more to have more variety in your trap training routine? Then you have little or no choice but to shrug. Traps are the most important, the most intimidating, and the impressive body part there is and you can’t walk around with none.

So then, exactly how do you do shrugs and which camp is right? To a certain extent they both are. Occasionally you should try going heavy for low reps, cheat the weight up. Then on another day of the week go lighter for higher reps with a complete range of motion and exaggerated contraction and hold at the top.

I suppose another option is to do both variations in one workout. You could always start with a lighter weight, doing about 10-12 reps, bringing your shoulders as high as they can comfortably go. With each set add extra weight, and work your way down to the point where you can only get five partial reps, with a little cheat at the end. You could start with the heavier sets first, and lighten them as you go.

Dead lifts and Olympic lifts should always be your first answer to the question of how to build big traps. But sometimes shrugs can be very effective as well. Be sure to go straight up and down, and don’t roll your shoulders back and forth. That’s for idiots who don’t have a full understanding of how gravity works.

Jason Ferruggia is a world famous fitness expert who is world renowned for his ability to help people build muscle as fast as possible. He is the head training adviser for Men’s Fitness Magazine where he has his own monthly column dedicated to muscle building. For much more info on How to Build Muscle Fast, check out muscle gaining secrets.

Build Big Calves with Jason Ferruggia

How do you build big calves… this is a question that I pondered for many years as a young kid, being born with calves like string beans. After doing many experiments, what I finally realized was that high volume works great for building calves. They’ve got to be the hardest muscle to build. Doing a few sets for them, never did anything for me. Since I had no great desire to train them, and because I preferred to focus on strength, athleticism and bigger compound lifts they stayed that way for years.

The only time they finally responded was when I hit them with very high volume. I usually end up doing this for about a month, and then I get bored, and stop training calves again for another year. Its difficult to tolerate the high volume loading for too long before you will start to develop some ankle / achilles problems. If you are an athlete, and you run or jump a lot, don’t even think twice about doing high volume calf work.

But if how to build big calves is a question that you obsess over, and you really want to get them jacked then you need to really increase your volume and frequency. I once managed to put two inches on my calves in just over a month! That’s the truth. Don’t get me wrong, but my calves are still nowhere near that huge, but the point is, you can add significant size to your calves if you really want to.

They were Arnold’s worst body part, and he dedicated all his time and effort to bringing them up. He even cut his pants off at the knee so he had to suffer the embarrassment of having his calves exposed wherever he went.

I suppose one option is to do a set of calves between every set of every exercise you do at each workout. You need to go heavy, get a good, deep stretch and hold it for a second (and up to ten seconds) at the bottom, and then get all the way up on your big toe at the top while flexing your calves hard. When you do standing calves your knees should be slightly bent on the way down and then locked out on the way up.

Another option is to start each workout (or each lower body day) with calves. For one day per week your exercise would be heavy standing calf raises for 5-10 sets of 5-8 reps, and the other day would be seated calf raises done for 4-5 sets of 15-30 reps.

You should also consider training the tibialis anterior muscles. These are the muscles that run down the front of your shin. Unfortunately some people develop imbalances from doing too much ankle extension and not enough ankle flexion. If this happens and becomes a problem, the calves will not grow. So train these muscles by hanging your feet off the end of a bench and holding a dumbbell or DARD (Dynamic axial rotation device) device between them, and flexing your feet up towards you for a few sets of 10-20 reps, do this twice a week.

After you have finished with standing, seated and donkey calf raises and the tib raises, try doing farmers walks (you know the one, where you carry a heavy weight in each hand) for up to five or even ten minutes while remaining on your toes the entire time. This will absolutely boost your calves.

To end, finish up your workouts with 10-15 minutes of jumping rope.

The above strategies should definitely get anyone’s calves to grow rapidly in just a couple of months. But just be sure to ease into the extra volume slowly and gradually and take a step back if your ankles start to bother you.

If you are currently doing only 3-4 sets of calves twice per week you should slowly add a set or two at every workout until you get to about 10 or so. Ten hard, heavy sets plus the farmers walks, and jumping rope should be more than enough for most people to add an inch or so in a month.

Now you know how to build big calves. For more ideas and advice on adding size to the rest of your body, check out my Muscle Gaining Secrets program now.

Jason Ferruggia – Fitness Expert

Muscle on a low protein vegetarian diet

There are many reasons why you should all consider becoming a vegetarian and they are:

The negative effects on the environment and the contribution to global warming i.e methane from cattle.
The contribution to world hunger.
Forest clearance for cattle ranching.
The cruelty to animals issue.
The thought of eating dead animal carcasses make them feel ill.
Health reasons.

The question that plagues so many of us, is, “how do you build muscle on a vegetarian diet?” People often wonder if it can be done and I am here to tell you that it can.

First of all, humans were probably intended to be herbivores and not carnivores. Physiologically speaking, we have all the characteristics of a herbivore and none of the characteristics of a carnivore. We have the teeth, jaws, digestive enzymes, low stomach acidity, and the small intestine length of a herbivore. Probably the most disturbing and revolting of those is the small intestine length to body length ratio. Carnivores have a small intestine that is 3-6 times body length. This is because meat goes rotten quite quickly, and needs to pass through the body quickly. Unfortunately, humans have a small intestine length of 10-11 times body length. What this means is that long after the meat has gone off, it’s still in your body rotting away and contributing to untold number of diseases.

When you add in all the chemicals and other unhealthy substances that our meat contains these days (just think of the antibiotics and vaccines that the animal receives), oh and how about growth hormones, pain killers etc. You can see that eating meat might not be in the best interest of those interested in remaining healthy long into the future.

With that out of the way let’s move on to the question of how to build muscle on a vegetarian diet. As I have mentioned plenty of times in the past, and I will say it again that high protein diets are a scam. You really don’t need that much protein to build muscle. Although many people thought he was off his head. Mike Mentzer first told us that, back in the mid 90’s. I once asked him his thoughts on protein intake, his reply was “That’s the biggest scam under the sun! Nobody needs that much protein. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells! Well It’s all a big lie!”

Say what you will about Mike, but I think he was ahead of his time and you have to respect him for that.

In all fairness, having a vegetarian lifestyle should not affect your strength gains at all. In reality it shouldn’t really affect your size gains much either. As you know, you need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocados, starchy carbs like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy and fish (if you eat them) or if you are a true vegan- beans, legumes, quinoa, soya, hemp protein, nuts, etc. Even though your protein will be lower than that of most meat eaters you can still build plenty of muscle.

Look at guys in jail. Walk into any prison and take a look at the weight pit. You will see some of the biggest, most jacked guys you will ever see. Ask yourself how many grams of quality protein do you think they eating per day? Very little, I can assure you that. Someone I know, used to be a prison guard, and he told me of how big and strong the guys were. “How can they get so big with no protein” I asked.

He told me that he had no idea because all they had to eat was grits, fake potatoes, rice and a small serving or two a day of very low quality beef, offal or a meat substitute. So maybe they were getting 90 grams of protein per day. Yet they were huge.

You do not need high protein diets to build muscle.

When it comes to adding muscle while maintaining body fat, this is the only area of your regime where you may have difficulty. Because it will be impossible to get all the calories you need from veggies and fruits. You are going to need to pile down the starchy carbohydrates like rice and bread. If you are lean, this shouldn’t be a problem. Because your insulin sensitivity is lower when you are fatter, you may have trouble staying lean by eating all those starchy carbohydrates. This may slow down your size gains because you may end up with a buddha belly in no time.

To combat this problem, I would recommend carbohydrate cycling the way a normal meat eater would do it. Have super high carbs on training days and limit your starchy carbs on non training days. Maybe one day per week, only have vegetables as your carbs and eat nuts, and beans and fish and eggs that day.

Building a great physique on a vegetarian diet is really possible. Clarence Bass and Bill Pearl were vegetarians and a couple other legendary bodybuilders were as well. Robert Dos Remedios, is vegetarian and is a lean 240 pounds and in incredible shape. Jon Hinds is a committed vegan, in his mid 40’s, and is jacked and strong as could be. Georges Laraque – NHL, The greatest tight end in NFL history, Tony Gonzalez is also a vegetarian, it hasn’t done him any harm in the least.

For lots more information and ideas, on how to build muscle especially meat free ideas. Visit Jason Ferruggia’s web site.

Have you got man boobs

Being blessed with man boobs / breasts is often due to excessive body fat levels. But then again it can also be due to high levels of estrogen. Having high levels of estrogen can not only cause you to gain body fat in the chest and lower abdominal area, it can also lead to numerous health issues. Sadly more of us men are suffering from increasingly high estrogen levels, and this is leading to the continued feminization of the male gender as we know it. Lets be honest having man boobs does make you look silly.

If you think you can’t possibly be eating foods loaded with estrogens. Meat and dairy products are laced with hormones, and vegetables and fruits are drenched in pesticides. Once these chemicals are inside the body, they all mimic estrogen. The female hormone that causes estrogen disorders, including breast cancer in women. It literally castrates men.

This has to stop now before it’s too late.

How do you do that, you might ask?

Follow the advice I have pointed out, below, and you will start to get your estrogen levels in check immediately. Hopefully eliminating your need for ever having to call up Kramer and Frank for one of their prized inventions.

1) Don’t eat fake foods. If a cavemen couldn’t eat it, you most likely shouldn’t eat it. All the chemicals, and artificial junk that they put in most foods these days, can lead to increased estrogen levels, and numerous other health problems.

2) Avoid eating and drinking out of plastic containers as much as possible, over time plastics leach chemicals into your food. So it’s a good idea to avoid storing foods in plastic containers, use good old glass ones.

3) Eat only organic foods, pesticide and chemical free, organic produce, preferably purchased from a local farmers market.

4) Avoid all meat and dairy unless you are 100% sure that it is drug free and organic. All of the drugs and hormones that go into most animal and dairy products linger on, and will wreak havoc on your body. Boosting estrogen levels and can lead to heart disease and cancer.

5) Limit your consumption of fish to no more than once or twice per week. Fish because they are high in the food chain, are loaded with toxins such as PCB’s and dioxins that you should really avoid as much as possible. You should also support clean water regulations and laws, and organizations like Waterkeeper.

6) Only drink purified water. Our water quality continues to worsen all the time and is filled with numerous toxins and estrogenic compounds. Filter it, if you can, buy bottled water, but be aware of the plastic bottles.

7) Consume citrus fruits regularly, how ever these can cause problems in people who are susceptible to inflammatory illnesses caused by acidic food, irritating the gut.

8) Eat lots of cruciferous vegetables such as broccoli and cauliflower.

9) If you must drink alcohol try to avoid beer as much as you can because it is highly estrogenic. Red wine is a far better choice and may actually be anti estrogenic, you can also benefit from the reservatrol content.

10) Eat a good amount of organic nuts and seeds. Eating lots of organic nuts has been linked to increased virility in men.

11) Finally, be sure to only train with short, high intensity workouts that actually raise testosterone levels and decrease estrogen. This includes resistance training and energy system work. Unfortunately if you do the wrong training program can actually make things worse instead of better.

To raise your testosterone levels, you need to rid yourself of excessive estrogen, and lose those man boobs for good. Go to Jason Ferruggia’s website, and check out his online Muscle Gaining Secrets program.

Lose Fat Fitness

Advice and articles for a range of weigh loss diets and fitness programs.