Build Your Dream Body: Breaking the Lies and Myths of the Fitness Industry So You Can Build Lean, Hard Muscle and Shred Fat Using Simple and Proven Techniques That Get Results
Authors: Peter Paulson
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Contents
Common Mistakes in Losing Fat and Dieting
Common Mistakes in Muscle Building
Why the Magazines and Trainers OVER-complicate Things
Diet and Fat Loss Techniques that Get Results
How to Get the Best Dietary Results
Muscle Building Techniques that WORK
Critical, But Often Forgotten…
Hello and welcome to the guide that is going to shatter the myths about what it takes to get a lean, hard body. Finally…
Finally…
You are going to be able to get in the best shape of your life and build the body you have always dreamed of.
Now, it must be assumed that you grabbed a copy of “Build Your Dream Body” because you are hoping to find a better way to lose or reposition your weight in a way that works for you. Perhaps you feel out of shape and want to feel stronger, more confident, and sexier, or you are already in great shape and have a strong sense of curiosity about how to be even healthier.
Whatever the reason for following along with “Build Your Dream Body”, you are going to learn how simple it really is to lose fat, gain muscle, and get the type of body that people are going to take notice of. And by notice, I mean getting the looks from women that leave no question that they want to get up close and personal and the looks from men that are nothing short of awe and respect for your chiseled, hard physique.
You are about to be amazed at how a few simple secrets are going to put you over the edge of physical fitness in a way you probably never thought was possible.
Yes, you read the word “simple” correctly.
GONE will be the days of feeling like getting in shape requires you to have the mind of a rocket scientist or to jump through hoops of burning fire. This is actually a very clear cut method, truly the only method for getting and keeping a hot body for the long haul. And that is true no matter what shape you are in starting out.
Shall we begin?
Before learning how to start losing fat and building mass, it is important to take the blinders off your eyes. You, my friend, have been swindled and led astray by all the phony baloney myths about fat loss and diet. In fact, and this should be very clear, the only type of diet that truly works has nothing to do with “dieting” at all.
Myths about what to eat and what not to eat are enough to make your head spin.
For instance, there are the Paleo folks who claim that not eating a buffalo or two a week is going to keep you fat forever. Then there are the vegan folks who claim that eating that very same buffalo, or cow, or what have you, is what is leading to that unsightly belly fat.
Oh, then there is the camp that says you can eat what you want, as long as you are fanatically considering the acidity to alkaline ratio inside your body.
We fall for all kinds of weird and unnatural diets, such as the Zone Diet, Atkins Diet, and Carb Cycling, diets that require you to buy and eat only the food that the diet creators sell to you at very high prices. These diets contain just enough truth to make us think, “Hey, this diet must be on to something”.
Either that or we have come to believe that unless we are constantly struggling to figure out what and how we are supposed to eat, then we are not ever going to find our ideal weight.
Bulls**t!
Throw away your scales, your calorie counters, and your long lists of what you can, cannot, or must eat. The truth of the matter is that you have everything you need to know about eating the best diet right between your ears. That would be your common sense; and it is time to dust that tool off and start relying on it.
Obviously, pre-packaged, empty calorie food is not healthy for you. Neither is too much sugar. You do not need to pay exorbitant amounts of money for someone to tell you to put down the Twinkies and stop eating your weight in chips and fried foods every day. Choose healthy, fresh foods in moderate serving sizes. That is all you need to remember. Sure, we will drill that down a bit, but that is truly what you need to know.
How often you should eat is another issue that abounds in dieting myths.
Speaking of eating healthy, fresh foods, it is another myth that you should eat six meals a day, or eat small meals with snacks. You may have heard that since you are constantly filling your stomach with small quantities, it makes your metabolism work harder.
That is more nonsense.
Keeping your stomach filled throughout the day does make your system work harder, but it is working to digest food when it could be moving on to something better. Your body is built for far better use than turning into a non-stop digestion machine. There is absolutely no scientific proof that eating more meals per day helps you lose weight.
What time of day to eat? More myths...
An extremely common myth that abounds is when you should eat, with breakfast being the most important meal of the day. Now, there is some truth in eating breakfast to fuel your day and give you energy. However, most breakfast choices are of poor quality and it is better to skip breakfast than load up on empty calories.
Oh, and lying in bed at night, awake with hunger pangs? Don’t buy it; there is no evidence that says that you need to stop eating late in the evening. In fact, it can be beneficial to eat later to ensure you get a better night’s sleep, and to increase muscle growth and testosterone.
So now that we have cut through the crap of diet myths, let’s look at some myths about losing fat and dieting that have probably been holding you back. After all, if they were not holding you back, you probably would not be reading about how to build a better body, right?
Now that you know some important truths about fat loss and diet, you also need to know the most common mistakes to avoid so you will not sabotage all your hard work and effort.
Here is one of the most common mistakes to keep in mind:
Going on a Starvation Diet
While starving yourself can work in the very short term to drop a few pounds, it will eventually shut down your metabolism, which is the opposite of what you need to happen in order to reach your ideal weight and stay there.
Not only will not eating enough calories shut your metabolism down, but your body will also start to store more fat, because, and you probably already guessed it, it will think it is starving. Along with storing as much fat as possible, your body will begin to eat its own muscles. This process is called catabolism and is definitely the opposite of building the strong solid muscles that you want to have.
Thinking That You Have to Go "All or Nothing"
When you think you either have to do everything perfectly, or not do it at all, you are going to fail. Sure, following the suggestions you will learn in this guide perfectly will assure that you get a body to die for. At the same time, give yourself a break!
Instead of worrying about following the instructions as if you are performing brain surgery, just do your best. If you have a bad day, it does not mean you are doomed from having a great body, it just means you had a bad day. Get over it and make better choices the next day.
Believing That "Fat Free" and "Sugar Free" Foods Will Help You Lose Weight
Guess what? When you take one ingredient out of food, you have to replace it with something else. That "something else" is usually a chemical cocktail that is difficult to pronounce and will not do a thing to help you lose weight.
Avoid pre-packaged foods and choose natural whole foods instead. There is no cheat that is going to help you get around the fact that real food is the best fuel to eat to get a healthy, sexy body.
Buying into the Latest Fad Diets
The reason fad diets are "fad" is because of great marketing and nothing else. They work like a starvation diet; you will lose a few pounds and think the diet is working. Instead, you risk your health and end up gaining every pound back or more when you start to eat normally again. These types of diets are impossible and impractical to follow for the rest of your life.
Eating as if You Are in a Race
When you eat so fast your body cannot to keep up, you will not know that you have eaten enough until you have already overeaten. At that point, you are not going to be able to sustain any type of healthy weight level. Slow down, TASTE your food, and pay attention to when you start to feel full. Then stop eating.
Being Miserable
When you wake up every morning thinking you have to watch what you eat and worrying about feeling deprived, especially if you have been living on unhealthy foods, you are setting yourself up for failure. Instead, make your road to fitness exciting by keeping your eye on the prize.
“What prize?” you may be wondering.
How do increased self-confidence, enhanced sex appeal, and the type of body that's worth taking care of sound to you?
That is the prize we are talking about. When you get that, you can rest assured that when you see yourself in the mirror, or see that hot lady eyeballing you up and down, you are not going to go home and eat that whole box of doughnuts in one sitting.
Not Rewarding Yourself
Getting into great shape is hard work, and you deserve to pay yourself for doing it. Of course, having that dream body is going to be payment enough, but that is a long way off. Make sure and reward yourself along the way with taking a cheat day once a week to eat what you want.
When you stay away from making these mistakes, you are going to be light years ahead of the game of getting into great shape.
Just as there are a plethora of dieting and fat loss myths to avoid in order to make sure that you can get in the best shape possible, you are also going to want to avoid the most common myths about muscle building.
You Have to Work Out Every Day
Along with hearing that you must lift every day, there is another myth that states that you must avoid doing more than three workouts per week or you will be at risk of overtraining. The truth is that you should not work out every day. On the other hand, you do need to work out more than three times a week. In fact, you can and should work out up to six days a week. However, you really do need that one day of rest.
You Have to Spend Hours at the Gym
Speaking of timing in regard to workouts, a huge myth is that if you do not work out for at least an hour, you are not going to get any results. All you actually need is about a half hour. If you cannot manage that, at least work out for 15 minutes at a time. You may not get the results you want as fast as you would if you worked out longer, but you will definitely get more results than you would doing nothing.
Another collection of muscle building myths revolves around repetitions. One muscle building camp will tell you that you must do high reps at all times. This group thinks it is impossible to build muscle unless you reach the "burn" state. However, it is better to create a variety of different reps and workouts.
You Must Never Rest More Than 30 seconds Between Reps
There are also myths about sets. One group says that you should never rest more than thirty seconds between each rep. Another group says that you need to rest between three and five minutes in order to gain maximum results. When you are training for size and strength you do need more than thirty seconds of rest time between each set in order to take advantage of maximum hypertrophy gains. On the other hand, three to five minutes of rest time is too much. Typically, 90 to 150 seconds of rest time will work in your favor.
Free Weights Are Dangerous
Yet more myths circulate around the type of muscle building activities you do. One of them is that free weights are more dangerous than machines. However, it is more dangerous to get locked into a machine’s motion, which you cannot control if you need to work around any injuries. Free weights allow a greater range to make adjustments.
Bodyweight Exercises Do Not Build Muscle
Another myth about the type of workout you do is that you cannot build muscle by doing bodyweight exercises, such as dips or chins. This myth is ridiculous, most likely started by an exercise machine company that wants you to think its machines are the only things that will help you build muscle.
(Later, you’ll get a chance to grab a free gift that will show you exactly how to build muscle using bodyweight: my bestselling book,
Your Body is Your Gym
.)
You Get the Best Muscles When You Aren’t Concerned With Gaining Strength
Finally, one last myth that you really need to be aware of is that you can get big muscles without building strength. Always go for building strength and let the muscles follow.
Becoming stronger is always the main pursuit. You will get big, natural muscles whether you choose free weights, machines, or bodyweight exercises.