Tag Archives: diet

Fitness Body Transformation | Simple Guide from Fat to Fit

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WORKOUT PLANS:

Workout & Kitchen Tools We Use:

Body Transformation Motivation –

This is what worked for me. Will it work for you? Chances are yes but we’re all slightly different so don’t expect the exact same results. But also remember to be honest with yourself. Don’t skip two or three things on this list and then complain you can’t seem to see results. It’s going to take doing all these things to find success.

Number one – find a TDEE calculator online using Google search.

Number two – pick a goal.

Number three – find your macros.

Number four – Find a calorie and macro tracking app.

Ok, number five – STAY CONSISTENT.

Let me repeat that: STAY CONSISTENT.

Number six – Find a good workout routine.

Number seven – take progress pictures.

Ok, that wraps up the guide. Is it simple? Definitely. Did I cover everything? Absolutely not. I could easily make a two hour video on calories alone but I wanted a very simple guide which wasn’t overwhelming. Why? Because the goal is getting you onto the road to transforming yourself, not holding your hand the entire way. Will it be tough? Yes. Will you probably want to give up a time or two. Yes. But remember: if it was easy, everyone would be doing it. Ask yourself how bad you really want this. Do you want to transform yourself or do you just want to tell yourself you’ll transform yourself someday. Hell no. Get up, start kicking ass and make it a reality. If I did it, I sure as hell know you can too. The Buff Dudes believe in you.

BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!

Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan

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BUFF DUDES / Fitness / Fitness Body Transformation

Shot, Written, Edited, Starring: Hudson

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5 Exercises for HUGE Shoulder Gains

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Supersize Your Gains:

Yo! What’s up guys!

It’s Mike Chang with Six Pack Shortcuts and today I’m going to be showing you 5 exercises that you can do at home to get some big ass shoulders! All you need is pair of dumbbells. It’s routines like this that will maximize your gains and get you the crazy ripped body of your dreams with long-term results.

0:15 Key thing to remember when working shoulders:
– You need to work them from all 3 angles:
1) Front Delts
2) Side Delts
3) Rear Delts

** If you’re not hitting all 3 parts, then you’re going to have an obvious imbalance in your shoulders that will both affect your strength and be noticeable to others.

0:54 It’s important that when you’re doing your workouts that you know what areas you’re working — It’s all about feeling your muscles during your workouts, or having “muscle connection”.

Workout Breakdown:

5 Exercises / 10 Reps Each – 20 Push Ups / 5 Rounds / Minimal Rest – 15 to 20 seconds

1) 10 Side Laterals:
– Works the side
2) 10 Hammer Front Raises:
– Works the front
3) 10 Bent Over Laterals:
– Works the rear
4) 10 Front Raises (to ceiling):
– Works the front and rear
5) 20 Push Ups:
– Works the front, even though it’s mainly for your chest

2:53 I’m going to go through 1 full round to show you the correct form for each movement and where you should be feeling it.
– This way you can do this at your own pace and get the other 4 rounds done on your own.

** Tips to remember:
– Start with a weight that you can do about 12 reps with while maintaining good form.
– As you move through this routine, it will get tougher!

3:21 If you’re able to do 3 rounds with the full 10 reps but in the 4th are struggling and can only get 8 or so in… that’s ok.
– DON’T decrease your weight!
– Even if you’re fatiguing near the end of your workout, you need to maintain a moderate weight — This is when it counts the most so you can put good SIZE on those shoulders.

Let’s Do This!

Proper Form Breakdown:

3:55 1) Side Laterals:
– Sit on the edge of the seat with your feet and knees together.
– When doing the full range of motion, your hands will go down together under your thighs.
– Start slightly bent over with your dumbbells together under your thighs.
– Bring both arms out to your sides, not going higher than parallel to the floor, then back down to touch them together again.
– As you raise up rotate your dumbbells so that the outside of your fists point towards the ceiling.
– You can slightly bend your elbows here if you need to.

5:57 2) Hammer Front Raises:
– Start in the same position as above, you still need room for a full range of motion.
6:43 It’s very important not to swing your arms on this one… Think “Robot”.
– Start with your arms by your sides.
– Bring the dumbbells straight up in front of you until your arms are parallel to the floor (think almost “touchdown” signal) then back down.
– Pause at the top for a brief second to ensure that you don’t start swinging through this.

7:41 3) Bent Over Laterals:
– This move is very similar to the Side Laterals, except with this one you are fully bent over.
– So again, start in the same seated position but bend at the waist to your chest is at your knees.
– When you bend over you want to let your arms hang down, shoulders forward, really loosening those traps and stretch out as far as you can to each side.
** You do this to ensure that you are working those rear delts and not letting your back do all the work.
11:45 Rest for 30 seconds if you need to at the end of the round, but remember to keep rest time to a minimum.

Hope you enjoyed this demo, if you do this routine then you’ll look GREAT in whatever shirt you decide to wear (or don’t wear) because you’ll have those nice, big, bowling-ball shoulders which gives you that powerful “V” shape that we all strive for.

Check out how to get Maximum Muscle in Minimum Time:

Does it work?

Well if any of you don’t know, I’m not one of those guys who has been gifted with superior genetics and I haven’t been in shape my whole live. I thought that I was doing everything the right way but just wasn’t getting the gains I expected. Then suddenly, I was able to transform my entire body when I discovered this “1 unique training tip”. Now I have the powerful, muscular body of my dreams and have the knowledge to keep it that way.

Check out this “tip” – You’ll be so pumped at the results!

Train hard,
-Mike

P.S. — Use this link to share the video with your friends on Facebook!

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8 Muscle Building Exercises for Beginners

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The one “trick” to build rock hard muscle.

What’s up guys,

It’s Mike Chang and today I’m going to show you a tutorial on 8 home muscle building workouts for beginners. This tutorial is to ensure proper form so you can get the best results out of each exercise. This workouts will help you get shredded with six pack abs.

0:24 If you want to follow along and do the exercises with me, I made another video completing the whole workout so you can see if you can keep up. Click on the video and go or get ready to sweat!

Let’s do this!

Workout Tutorial:

Push ups
Bent Over Rows
Upright Rows
Squat & Press
Curls
Close Grip Push Ups
Mountain Climbers
Toe Touches

And if you want some more crazy tips to build huge muscles, check out this video.

People always made fun of me because I was fat. So I know first hand how it feels to struggle with belly fat. And worse of all, I didn’t know what to do to get rid of my belly. But things really turned around for me when I discovered this one “trick” that finally gave me the ripped body I have today. Don’t hold yourself back form what you deserve and go check out the one “trick” at the link below

Train Hard,

-Mike

Help out your friends by sharing the latest fitness tips with this link…

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How To Build Muscle for Beginners

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How I got muscular fast:

What’s going on guys,

It’s Mike Chang and today I want to talk about some advice for beginners who want to build real muscle. The truth is, beginners make mistakes and so listen up as I’m about to help you better understand how building muscle works.

Alright, let’s discuss this so you can put these ideas into practice immediately to get the muscular body you’ve always wanted, faster.

Video breakdown

0:41 What should I do to build muscle in a certain area?
– Honestly, you doing anything is better than you doing nothing.
– You don’t have any weights or a gym membership? Do push ups if you’re looking to build your chest, for example.

1:35 Now I’m not saying that any exercise you choose to do will be the BEST exercise.
– This all depends on you as an individual and how your body will respond to different movements.
– What works for one person may not work for another, you have to find it.

2:37 Let’s say you want to build:
– Arms: do curls
– Chest: do bench press
– Legs: do squats
– Back: do pull ups
– Shoulders: do military presses
– Triceps: do skull crushers

3:11 Those exercises aren’t magic, they may not even work best for you.
– Here’s the difference, it’s all about HOW you do these exercises that determines the results you get.

3:40 For example, your hand positioning matters when doing different exercises.
– Also, your range of motion and all over body position matters.

**There are so many different answers and that’s where it gets interesting!

4:51 The different variations and different ways of doing everything is really based on what you’re trying to work on and focus on more.
– So, start with the most basic variation of a certain exercise then adjust that as you get stronger and as your needs change.

5:20 You can start worrying about that later on, if you’re just getting started then you need to crawl before you walk.
– Make $100,000 before you can make your million!

5:41 If you take only one thing from this video:
– Just take action, get started!
– Pick a muscle group, pick an exercise and just do it!

**I’ve just told you that there is no perfect exercise for you, so you don’t need to worry about being perfect from the beginning.

7:02 Key points:
– Pick your exercise and just get started.
– I named a bunch at the beginning, so pick one of those.
– 6 months down the road then you can ask about variations, but before then it can just be too confusing and easy to over think.

I hope this video serves you well and motivates you take action! Come back and check us out for more tips, tricks and exercises – and as always leave your comments below to ler us know what you think.

Want to know how to get ripped, fast? Here you go:

I didn’t have the muscular, ripped body I have today. I failed so many times I lost count and it wasn’t because it was hard, it was because I didn’t know what I was doing and made it more difficult for myself. Once I figured out this “trick” that makes putting on ripped muscle easy, I got the ripped, muscular body I always wanted.

Could this “trick” be the answer to your fitness problems as well?

Watch this video to find out for yourself.

Train Hard,

-Mike

If you enjoyed the video, make sure you share this with your friends on Facebook.

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LOW-IMPACT CARDIO AEROBIC EXERCISE 25-MINUTE WORKOUT at Home

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Burn calories and excess fat with this excellent 25-minute low-impact aerobics cardio exercise video. Although these exercises are low-impact, I promise you, you will get a fabulous intense workout with plenty of sweating! (See below for calories burned). This exercise video will help you get fit and lose weight, or if you are already in great shape, this workout will help you maintain that great body. Be sure you do it regularly for best results; exercise benefits us best if we do it regularly. I recommend you do this video at least 3-4 times a week. Low-impact exercise is perfect for beginners who are trying to get used to cardio exercise. It’s also great for anyone who is recovering from an injury and cannot yet get back to high impact cardio. For those of you who do regular high impact exercise, this video is a good way to give your joints a break from the force on your body and still get all the benefits of cardio. Please remember to subscribe because I have so much more to come; something helpful and of interest to everyone. Thanks so much for viewing!

The amount of calories you burn doing this low-impact aerobics video depends on how much you weigh and how hard you work. So exaggerate your moves and work it hard to burn as much as possible. Below is an approximate estimate of how many calories you can burn doing this low-impact cardio workout.
• If you weigh 120 lbs, you can burn approximately 140 calories
• If you weigh 150 lbs, you can burn approximately 175 calories
• If you weigh 180 lbs, you can burn approximately 210 calories
• If you weigh 200 lbs, you can burn approximately 230 calories
• If you weigh 250 lbs, you can burn approximately 290 calories
• If you weigh 300 lbs, you can burn approximately 350 calories
• If you weigh 350 lbs, you can burn approximately 410 calories
• If you weigh 400 lbs, you can burn approximately 460 calories

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