By Vince DelMonte

Just in the past year you’ve probably been exposed to an endless buffet of techniques, methods and philosophies from books, magazines, articles, personal trainers, the big guy in the gym and the advice of experts including myself.

To add to the buffet of information, you already know that the top training experts contradict one another in their articles and books.  To make matters worse, they often contradict themselves.

You may think I’m guilty too.  If you take my advice out of context then yes, it’ll appear I’m guilty too.

I’ll explain the context part in a moment.

We could spend all day (in the literal sense of the word) and ramble about exercise selection, reps and sets, tempos, training frequency, equipment selection, load parameters and that’s before we even start discussing nutrition and supplements.

All of this fierce debate leads to what is known as “paralysis by analysis” – a state of confusion that prevents you from doing anything!

In other words, it prevents you from getting the most important Degree of your life – a degree in G.S.D. which stands for Get Shit Done.

If You’re A Beginner…

If you’re recently new to the world of bodybuilding, lifting weights and eating big, you’re in luck – I already wrote a complete muscle course for you and it’s called No Nonsense Muscle Building.  This book will save you years of unnecessary frustration.  

Side note: I consider you in an intermediate trainer if you have 1-4 years of consistent training experience and I consider you an advanced trainer if you more than 4 years of consistent training experience.  

In my definition, to be advanced you must have a physique that resembles above average. I have a friend who has been running the same 5 km loop 5-days a week for the past 5-years but that does not make her an advanced runner because she’s moving at a snails pace.  

To be intermediate or advanced, you must have an above average physique.  Let’s put it this way.  If we met in the streets I would know that you work out based on your physique. I would not think, “I wonder if he works out…!”

If You Have Intermediate Or Advanced Experience… 

You can relate to the “paralysis by analysis” example and I trust you overcame that by getting a degree in G.S.D.  Not many people have those degrees so hold it proudly.  

If you’re like me, you probably find it perplexing that many bodybuilders and athletes have degrees in G.S.D. but they went to completely different schools.  It’s fascinating to see that almost every school differs in methods.

Some bodybuilders rely on solely machines while others swear by free weights.  You’ll find dudes who live on single body part training and the equal physique will be doing only full body routines.

I’ve studied and tested all the different training systems with honest interest and effort and ever since I transformed my body from 149 lbs to 190 lbs in 6-months I discovered some new universal conclusions that I did not share in No Nonsense Muscle Building.

Introducing My Advanced Philosophies For Bodybuilding

1. There is no one way.

In No Nonsense Muscle Building, I shared the most efficient way for ultra skinny guys to pack on a bulk of muscle without drugs, supplements and in less time. My No Nonsense muscle system revolved around the cornerstone principles of muscle growth – consider this the appetizer meal. Tomorrow you’ll get the main course.

When it comes to advanced bodybuilding, there is simply no one way (or best way) anymore.  Think about it.  If there was one way to break through a plateau and start growing again, someone would have figured it out by now.  (The method I’ll be revealing on August 31st is the best way I’ve figured out how to maximize your muscle.)

Over the past two years I’ve climbed from 190-lbs to 210-lbs gaining 20 lbs of solid muscle.  In my world, I blew beyond my genetic potential.

How did I do it?  I began viewing all the different training methods and techniques like tools in a toolbox.  I broke some rules I made in No Nonsense Muscle Building and in the process I found new tools and when But matched to the right context, I received my desired outcome.

Imagine posting the following comment on a bodybuilding forum: “Vince recommends doing 2 sets of 50 reps for hypertrophy…” You would get eaten alive…. IF you failed to mention the context of the 2 x 50 reps.  What if the 2 sets of 50 were prescribed during a recovery week or a muscular endurance/definition phase?  What is it was strategically placed amongst other methods making up a 52-week program?

Failing to mention the context of a technique is what typically starts useless debates on forums and as I teach you the 12 Anabolic Targets that make up Maximize Your Muscle (my new program being released August 31st) you’ll see how everything works if it’s combined and structured in a precise manner.

Take home message: Many ways, 12 specifically, do work, if they are matched to the appropriate context and outcome.

2. Everything sets up the potential for results.

At least for a period of time.  Over the past 2 years I’ve experimented with practically every single program under the sun and guess what?  I produced specific results with 90% of them.  I experienced size gains, improvements in conditioning, better muscle recruitment, greater lactic acid tolerance, jumps in strength, better management of fatigue, higher work capacity and flexibility enhancement.

Each program I performed had a carry-over effect to the next program and that is typically how I continued to gain more muscle mass each month.  I simply became more fit by continuing to work on different targets of muscle growth and let their carry over effects kick in.

I understand that I can not only focus on improving my strength all year round because I can maximize my muscle with other methods that will have a carry-over effect when I return to the strength methods.

Take home message: There are many ways to set up the potential for results, 12 specifically, and each one should be focused on for a dedicated period of time before moving onto the next.

3. Every program has an expiration date.

Even mine.  You can probably remember the first time you did my Upside Down Training program, which is the 4-week prep program in NNMB.  I can’t count the number of emails from guys who end up in the bathroom and can’t believe how hard it is.  But it was not hard forever.  That means it’s reaching it’s expiration date because your body has adapted.

The more advanced you become the quicker your body adapts.  I’ve found that I can adapt to a new program within 3-4 weeks which is why all my training programs (the past 2 years specifically) are 4-weeks max in length before moving onto a different style or workout.

Take home message: Simply, your body will always react to any unfamiliar assault or challenge. Familiar attacks and challenges result in a yawn, metaphorically speaking.  I recommend advanced trainees seek change every 4-weeks (max) if they expect continued progress.

So there you have it!  HOW TO BLOW BEYOND YOUR GENETIC POTENTIAL.

You’ll be able to PROVE it to yourself on August 31st, 2010.  To wrap up I would like to ask you to share YOUR number one ADVANCED training philosophy below.

What ONE conclusion have you come to?  What is one commandment that has never failed you?  Feel free to share one of the same ones I already did if you can relate to mine.

By Vince DelMonte

In just a few days, I’ll be launching my latest masterpiece called Maximize Your Muscle. It includes advanced muscle routines and exclusive coaching to blow beyond your genetic potential.  

It will be released on Tuesday, Auguest 31st and I highly recommend you let me take care of your muscle and nutrition goals for the remainder of 2010.

Onto today’s latest post… It’s Not Your Fault You Hit A Plateau and then I have another question for you… Lets get started:

You May Have Hit A Plateau Right Now But Given What You Know It Was Inevitable. Here’s Why…

In fact, you had no other option but to plateau!

Please, don’t blame yourself for an extra second.

Research and science geeks claim: “It’s an unavoidable condition…” or “Everyone hits a plateau eventually…”

I agree with the nerds.

Catching a plateau is like catching a virus – eventually it’s your turn.

At some point your gains have slowed – and you’re just like 99% of the rest of the world, myself included.

So congratulations… you’re normal!

But who wants to be “normal” anyway? You don’t want to look like a “normal” guy—you want to look like something greater.

Well, you’re probably thinking how amazing it would be to blast through that plateau and go beyond — WAY BEYOND – your genetic potential.

If you have ever wanted an awe-inspiring one-of-a-kind body, well that’s normal too.

That’s right: it’s normal to want something beyond the norm.

Do Yourself A Favor And Keep Reading If You’re Ready To Slap Your Genetics In The Face…

…and only if you CAN deal with jealous “gym buddies” and family members shocked by your ripped “photo-shoot-ready” physique… Why?  Because on August 31st you’ll be given the keys to unlock this body.

Whether you have average or crappy genetics, developing a world-class physique and being the “talk of the town” may feel like a pipe dream…

…but a dream that certainly never dies as you’re always training hard and eating right – holding out hope that someone will come along and bail you out – providing the necessary help you need to make it possible to get that perfect body you so desperately strive for…

Sadly until this point, attempting to build a body completely ripped with layers upon layers of thick, dense muscle mass meant dabbling in illegal anabolic steroids or expensive Growth Hormone that will screw up your body in the long run and drain your back account.

Especially since poorly-designed programs have the plateau built right into it! I’ll explain that tomorrow… but for now:

95% Of Programs You’ve Tried Have The Plateau Built Right Into The Program!

How do I know this?

You see… unlike all those self-proclaimed fitness gurus you run into online, my programs come backed by science and REAL WORLD experience.

In 2002, I received my Kinesiology degree from the University of Western Ontario. Not some bogus online diploma mill or liberal arts degree. And it’s much more than your gyms own trainer certification program, which are nothing more than a weekend course followed by their photo being pasted on the gym wall.

The science of Kinesiology is more than a fancy word, but rather it is a critical science of anatomy, physiology, biomechanics and lots of other boring academic subjects.  It’s a real University in London, Ontario, world-renowned for their cutting edge teaching on the special science of maximizing your genetic potential, accelerating metabolism and optimizing your growth hormones.

You may have flunked science in High School or not pursued a health and science degree which is cool but if you really want to know why you’ve plateaued, and why your body isn’t growing as quickly — or at all – you’ve got to know how your body really works. 

Not only do I have four years of Kin, but I have also combined that with six-years of in-the-trenches, real-world training experience, young and old, male and female, fat and skinny plus I have clients from over 120 different countries following my books - I guarantee I’ve worked with someone like you already.

Back when I started I was just applying what I was learning in Kin, but over the last eight years I’ve combined that with what I’ve seen work over and over again and eliminated everything else.

As long as you train one-way you’ll always be limited by your genetic potential and get left behind….

So What Are The 12 Anabolic Targets You Can Shoot For?

We’ll go into detail of the 12 Anabolic Targets tomorrow.

Listen: I’m not making this stuff up; you have twelve different ways to explode muscle growth all over your body. The medical journals are full of this stuff but most bodybuilding gurus don’t read those journals.

Why?

I don’t have a clue -

Or maybe I do have a clue. It could be that they’ve got their own physique purely because of genetics and if you do the same old crunches and curls they did, you’ll end up with the same body they got. (You won’t).

Or it could be that they were told, during their personal training certification weekend, what they were learning is all they needed to learn about bodybuilding, and that they shouldn’t bother learning anymore. (They should).

Or maybe they just don’t LIVE bodybuilding 24 hours a day and their focus on training starts at 5am with their shift, and ends at 2pm, five days a week. (It’s off to their other job as a waiter for the evening).

I have no idea but I DO read the research journals, I’ve got eight years of experience with this stuff. I live bodybuilding, all day, every day. I have no other job or mission but to teach you what I know.

As Long As You Train One-Way You’ll Always Be Limited By Your Genetic Potential And Get Left Behind.

So that’s my question for you today:

Name your TOP 3 ways to build muscle. Think about the different techniques you use to target different muscle fibers and systems of your body whether it’s your energy system, hormonal system, metabolic system or neural system…  Share your top 3 ways to maximize your muscle and blow beyond your genetic potential.

 You can post your comments below.  Tomorrow I’ll reveal the 12 Anabolic Targets that make up my new program Maximize Your Muscle program and you can find out how close you are to actually hitting your potential.

Most guys and gals are only targeting 1-2 ways (if they are lucky) so this will be eye-opening.  Most bodybuilding programs are lucky to hit 1-2 of these targets which is why the plateau is built right into the program!

Okay, what are your top 3 ways to build muscle? Share below…

By Vince DelMonte

Even the “gurus” say, “It’s impossible to grow beyond your genetic potential…”

Well, I’m In The Business Of Doing The Impossible!

I’ve been in the transformation business for eight years and helped over 20,000 people in 120 different countries go from scrawny-to-brawny, regular-to-ripped and flabby-to-firm.
My most successful students were always told that a jaw-dropping physique was impossible for them. Don’t believe me?  Click here to look a look at a small handful of success stories to see how some of them turned after sticking with me and following my advice.
 Today’s email was inspired by an email I get over-and-over and my response will reveal why I’ve been successful at being in the business of doing the impossible.

“Vince, there are a lot genetic factors that hold people back, stuff that’s beyond training and nutrition.  Things like recovery capacity, anatomy (muscle  attachments), muscle fiber type makeup, circulation, nervous system, bone structure, hormonal capacity, insulin sensitivity, mental factors, that kind  of thing. What’s your mindset and philosophy to the entire genetic limit debate?”

First off, I don’t debate.  I learn from doing.  Now to your question…

Many muscle “gurus” would actually entertain and analyze each of the genetic factors just listed but since I’m a no nonsense guy you’re not going to get a scientific reply from me.

Not because I don’t know the science but because I don’t see the point!

 I believe that you get what you focus on.  If you focus on your limitations than you find more limitations.  How is focusing on something we don’t have going to help us get something we want?

I understand they’re many people who need to understand the why before they can apply knowledge but I beg you to be partially ignorant on this subject.  This statement will make more sense after I reflect on my first body transformation in 2002:

One of the reasons, I believe, I gained 41 lbs of muscle in 6 months  is because I’ve always been a little naïve and gullible.  Too be honest, the first time someone said to me on a bodybuilding.com forum, “BS… there’s no way you gained that much muscle in 6 months…” I didn’t know how to reply.  I figured my results were normal, maybe a bit above average, but nothing to make people skeptical of.

I was always a doer and never an analyzer or reader… so the numbers didn’t mean anything to me.

If someone told me you could build 100 lbs of muscle in one month, I would have probably said, “Cool, lets get started.”  I was never inclined to read books on limits or listen to speakers tell me what was realistic.

Even when I was 15 years old I got a knee injury and the doctor told me flat out, “Your body was not born to run.”  That was one of the first time my blood boiled because someone was putting limits on me.  I didn’t listen to him.  The next summer I represented Canada at the World Triathlon Championships.

I was more interested in finding out my own limits by doing, not talking about.

My mentality was to always give 100% with whatever I had in front of me.  Sure I was probably missing a lot of tools but I maxed out what I did know and what I did have at my disposal.

Sure, after my transformation I didn’t become the biggest guy in the gym but I definitely wasn’t the smallest anymore.

And over the past eight years (past two years especially), by continuing to be ignorant on the subject of “limits” and “genetics”, I’ve gained another 20 lbs of muscle and have almost 200 lbs of solid muscle on my frame.  Not bad for an ex-long distance runner who was nicknamed “Skinny Vinny” eh?!

And even though I’m not winning bodybuilding competitions, my fiance Flavia doesn’t seem to mind and I’m sure your lucky lady won’t mind either – as long as you’re giving her the best you can be!

Another Reason I Hate Talking About “Genetic Limits”

I refuse to discuss subjects that limit the human will and spirit.

That mentality will not serve you. I would rather be gullible and naive and end up surprising myself (and others) in the process.

By applying this mentality to all areas of my life, even my finances, I earned a $45,000 check at the age of 25, in one day.  Check out this story:

When I decided to buy my first house, at the age of 22, I was broke with credit card debt.  Instead of thinking, “I can’t afford a house,” I thought, “How can I afford a house?” As soon as you say the word “can’t” your brain turns off and stops searching for a solution.  By using the word “can” your brain is forced to stay open and find a solution. Mine did.

By the age of 23, I stuck to my plan and saved $10,000 for a down payment on a home.  I rented it out for two years.  Flipped it.  And at the age of 25 my lawyer cut me a check for $45,000 (after expenses too).  That lump of cash gave me a huge head start on life and it all started with my mindset of, “How can I afford it.”

The word “can’t” should not even be apart of your vocabulary.

Show Me Your Friends And I’ll Show You Your Limits

You’ve probably heard of the saying, “Show me your friends and I’ll show you your future.”

I believe it’s equally true: Show me your friends and I’ll show you your limits. If your top five friends are all afraid of skydiving then I wouldn’t be surprised if you are too.  If all your friends are afraid to put their kids in swimming lessons because they are afraid the kids might drown then I wouldn’t be surprised if that’s your fear too.

Grasp the principle I just shared, don’t pick apart the examples.  They were just examples.  Moving on…

Hang out with certain people too long and their negative beliefs, limits and fears will become yours.

Please:  Don’t try this at home! This is one of those areas you want to take my word on.  Don’t test this theory out on your own.

Trust me and seek out friends who live with the mentality that anything is possible.  It will result in attracting these kind of people in your life.  One of the big secrets to blowing beyond your potential, in life, is avoiding people who live in fear and try to pass their negativity into your beliefs.

Most people who are non supportive and tell you to be “realistic” are jealous because you are pursuing something they want and failed at or don’t want to see you succeed at because you’ll prove that their beliefs are false.

Do you want to know why people would prefer you stay in your comfort zone and not push your limits?  When you change and grow and become a new person they are unable to control you or maintain the puppet strings they have on your life.

Let me give you an example.  My friend Joel is a very generous person.  If I called him up last minute to stay with him in Tampa he would gladly welcome me in.  I could say I’m only staying three days but what Joel does not know is that I’m broke, have no job, and no plans on leaving.  I know Joel will let me eat out of his fridge, extend my visit, not charge me rent and even take me out for fancy dinners.

I am exploiting Joel’s generosity in a selfish way.  So when Joel announces he’s going to a personal development conference that teaches you how to stand up for yourself etc I quickly advise him against that idea.  If Joel leaves his comfort zone and begins to grow then I will no longer be able to take advantage of him and I don’t like that.

Okay, that’s an extreme and intentional example but I trust you see the point. Take home message is this:

Be careful where you are getting your information from.  Often times people who talk about setting realistic goals, knowing your limits and advise against setting goals, are people who are imposing their fears and negative beliefs onto you.

My Question For You:

Now that I got your brain turning, “Is it impossible to blow beyond your genetic limits?” Do you like and/or share my mentality of being ignorant towards limits?  And feel free to share a story in any area of your life, like my house example, on how you blew beyond your own genetic limits.

Maybe you did the “impossible” with a career move, relationship, athletic event, a transformation or some sort of obstacle.  Tell me if it’s possible to blow beyond your genetic limits and if you have a story to back it up, share it.  Post your response below!  I want at least 75 responses on this one.

By Vince DelMonte

Attention To Bodybuilders Sick Of Being Stuck In A Rut…

If you’ve ever looked in the mirror and said, “Why am I not growing fast enough?” or “Why have I stopped growing even though I’m training my butt off?” then the next week is completely dedicated to YOU.

On August 31st, 2010, I’ll be re-releasing my masterpiece – Blow Beyond Your Genetic Potential.  It’s the same system that has helped me climb from 190-lbs (which was my old plateau) to 210-lbs this past 2-years.

Note: Blow Beyond Your Genetic Potential is primarily geared towards intermediate and advanced bodybuilders.  Stay involved in the conversation if you’re goals are fat burning or you’re a beginner because this information will help you maximize 2010 either way.

Please take a moment to read the personal message I’ve written to you and then I have a personal question for YOU that needs a response before midnight tonight.  You’ll see a big red headline that says “What Are Your Options?”

I want to know what you think your #1 option is for blowing BEYOND your genetic potential for muscle growth (and fat burning) in the remainder of 2010.   How do you plan on finishing out 2010 strong?

Blowing Beyond Your Genetic Potential

I don’t know if you’ve been working out for just a few months or a few years, but I can tell you this; I know you better than you might think.

You work out HARD.

You have a burning desire to move beyond the body you have right NOW — the one that seems to have hit a rut and you can’t seem to improve, even just a little bit.

You’re not an ordinary body builder: you’ve worked hard to make progress and you’re not a typical no-nothing gym rat who socializes at the water cooler. Instead, you know more than the basic…but you’ve hit a frustrating plateau.

To this point you’ve been told that your genetics is what separates the best from the rest and the truth of the matter is that your genetics do play a significant role in how big and muscular you become.

Unfortunately our bodies DO have limits — that’s just the crappy reality.

Certain bodies are just designed to grow in certain ways. Gorillas grow to look like gorillas, lions grow to look like lions and men grow to look like men. But you know what?

Men look different from one another—some look very different; BETTER, bigger and stronger than other men.

In fact, some men get to look exactly the way they want to look like. They walk around with the physique of a Greek God – complete with jaw-dropping, gawking stares and virtually endless attention from anyone they want to get attention from.

You, on the other hand have already approached or exhausted your genetic potential and are not sure if your body is capable of any more physique-altering improvements.

Genetics are cruel, eh? I know because I’ve been there too.

If you were to hire a personal trainer just like me to train with you every day, you would pay at least $75 per session. If you work out 3 times a week, for just 6 months, that would cost you more than $5,800.

If you think hiring a trainer is your best option to blowing beyond your genetic potential for muscle growth (and fat burning) then please explain why, in a few short sentences, why this is your vote.

Well, you can use overpriced supplements — the pills, powders and potions that hide behind the fancy term proprietary blend. But really they are the same old, rice flour and other miscellaneous ingredients that have left you feeling bloated and sick.

Most supplements have the same crap in it that the last supplement had but with different marketing “science” and new digitally enhanced before and after pictures.

If you think supplements are your best option to blowing beyond your genetic potential for muscle growth (and fat burning) then please explain why, in a few short sentences, why this is your vote.

Supercede your genetics by taking steroids and while these powerful drugs will have a positive effect, (assuming it’s even legit and not something tainted, dangerous, and unhealthy made in a bathtub), the negative side effects are well documented.

Hey, if you’re willing to budget $500/month (that’s on the soft stuff) and are ready to watch your gains disappear quicker than ice cream cake at fat camp, be my guest.

If you think steroids is your best option to blowing beyond your genetic potential for muscle growth (and fat burning) then please explain why, in a few short sentences, why this is your vote.

Come on, do you really think legendary physiques were built on silky smooth machines and bogus exercise equipment like the Bowflex, Total Gym 100 or the Weider Max 5000?

Not only will those things drain your bank account and cost you hours of frustration setting up but they’ll take weeks trying to figure out how to use them and then the next thing you know they are collecting dust!

If you think new equipement is your best option to blowing beyond your genetic potential for muscle growth (and fat burning) then please explain why, in a few short sentences, why this is your vote.

My question for you below:

“If You Believe These Options That Try To Betray Your Genetics – Are NOT Necessary – Tell Me WHY and Share Your Alternative Solution For 2010.  How Do You Plan On Blowing Beyond Your Genetic Potential in what’s left of 2010?”

“Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it you can never get it back.” - Harvey MacKay

“Everything you now do is something you have chosen to do. Some people don’t want to believe that. But if you’re over age twenty-one, your life is what you’re making of it. To change your life, you need to change your priorities.” -John C. Maxwell

Well, we’re two weeks into the New Year 2010. For many people the motivation has started to fade to black. Their new habits are beginning to seem like false hopes, while their old habits are beckoning them back into the shadows and comforts of their former selves.

In another week they’ll be dropping like flies from gyms around the nation…. as Metallica used to scream “Sad but true.”

However, just because the mass majority of people are lacking the strength of mind, the will, the shear determination and perserverance to make it the 21-30 days it takes to form a new habit… doesn’t mean we do. No, not me and certainly not YOU!

We’re willing, both you and I, to wade through the swamp that is seperating us from the dream life… the life they would live if only they had the stones to. Yet, for us…. failure is no longer an option. To us… failure doesn’t exist. It’s simply an illusion.

I can’t speak for you, but I’m tired of illusions. I desire the truth. And if not THE truth… then at least MY truth.

After all this a fairly subjective world we live in. Everybody is living in their own reality. They see the world filtered through their own eyes and minds, their own thoughts, feelings, and their own perceptions of the world.

Thus, how many of us are trapped living in a life and reality that is on some level an illusion? Maybe we’re not seeing clearly enough. Are we wasting our time and our lives focusing on the wrong things? Maybe “things” that may not even matter in the end?

It’s important for us to see the BIG picture, beyond the egoic fallacies of our own creation and get to the HEART of reality as quickly as possible. In other words, the Essence of our Life.

In reality  I believe fear, doubt, and failure are illusions. Tests that we must overcome to live the life of our dreams. Fear, doubt, and failure are evolutionary mechanisms designed to test the heart of our character. To see what we’re made of. To be radically honest, I know I’ve been held back by these illusions in the past and in some ways still am. Like you I’m working to overcome them.

If we give into these scary illusions and allow them to overcome us, then we’re not only giving up on ourselves, our families, and our friends, but on the dream life we REALLY wanted to live. We forsake the achievement of our desires and goals for the safety of our own cave of comfort and security. The fierce snarl of fear… the bite of doubt… the sharp pain of failure… scares us back into the cave of mediocrity. 

If we’re not careful. We’ll die in that cave. Scared and alone. Too afraid to really live. It’s as William Wallace says in the movie Braveheart ”Every man dies, not every man really lives.”

The Top Five Regrets of the Dying

The other day I stumbled upon an article written by Bronnie Ware, who is a writer, singer/songwriter and speaker from Australia.

The article was titled “Regrets of the Dying” and was based off of her experience of working in palliative care. Basically her patients were people who were dying and forced to come to terms with their own mortality.

Here is a condensed version of that article (you can read the full article by clicking the link above):

Start of Article—————–

When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:

1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.

This was the most common regret of all. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.

2. I wish I didn’t work so hard.

This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship.  All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.

3. I wish I’d had the courage to express my feelings.

Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result.

4. I wish I had stayed in touch with my friends.

Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.

5. I wish that I had let myself be happier.

Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.

When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.

Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.

End of Article—————–

I guess in the end, there’s not really much to add to this post.

As we enter the third week of the new year, freshly embarking on the journey to change and transform our lives, we are going to encounter resistance. We now realize that this resistance will come in the form of fear, doubt, and failure.

As our old patterns beckon for us to give up on these “stupid goals and resolutions” and return back to our old ways let us imagine the time of our death. Just for a moment imagine yourself dying and contemplating the life you have lived.

Did you REALLY LIVE while you were on this planet?

Did you DO all the things you desired and wanted to do in your heart?

Did you make the most of each day you were alive?

Did you build healthy, positive relationships with those in your life?

Did you ALLOW yourself to be happy and embrace life?

Or did you get caught up in the illusion of fear, doubt, and failure?

Do YOU have any regrets that you will have to take to the grave?

Consider this BEFORE you give up on your goals and resolutions this year. Decide NOW to make 2010 the best year of your life.

Live it up, while time is still on your side!

Brandon Cook

——————————————————
About the Author:

Brandon Cook is author of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2010 Hardgainer Muscle Building. All rights in all media reserved.

“We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win.”
-Arnold Schwarzenegger

“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.”
-Bruce Lee

The New Year is RISING and my plan for how to gain muscle mass in 2010 is already underway…. I’ve made up my mind to DO THIS and to increase accountability I’m documenting the whole thing on my body transformation page. Stop by and leave me a few words of encouragement and support.

The pressure’s on and I can already tell a BIG difference in my approach to making a transformation this year just knowing that people are watching. I’m fully commited. 

That being said I believe there are 4 Pillars you must study and master if you want to learn how to gain muscle mass:

1. Proper Mindset: You have to fully believe in yourself 100%. Drop any fear and doubt as soon as it arises and eliminate any negative self talk. Focus on your abilty to succeed and KNOW that your success is inevitable.

• Practice meditation and learn to focus your mind on the present moment. This is your only true point of power.

• Use positive self-talk and affirmations with strong positive emotions to train your mind to support your efforts.

• Visualize the achievement of your goals right before going to bed. How does it feel to be living the life of your dreams?

• Read books, listen to audio programs, watch educational programs. Continue to learn, grow and evolve. Never stop this.

• Be confident, optimistic, disciplined, persistent, grateful, and enthusiastic in your approach to achieving your goals.

• Be a real man (or woman) and take 100% responsiblity for how your life turns out. You become what YOU believe.

2. Optimal Training: If you don’t know the proper training methods to break your plateaus you MUST educate yourself by absorbing all you can from guys like Vince DelMonte, Jason Ferruggia, Sean Nalewanyj, Jeff Anderson, Nick Nilsson and other competent coaches.

• Use compound exercises like Squats, Dead Lifts, Military Press, Pull-ups, Dips, Chin-ups, Push-Ups, Rows, Planks, etc.

• Do a couple warm-up sets gradually increasing the weight and then do 1-2 working sets per exercise.

• Stay within the 5-8 rep range and work to do another rep or add weight to the bar each week.

• Keep your training short and intense. No more than 45 minutes after doing a 15-20 minute dynamic warm-up.

• Do three workouts per week while allowing a day of rest and recovery between each training session.

• Lift the weight explosively while controlling the lowering portion of the lift. Rest 60-120 seconds between sets.

• Here’s your first workout: Squats, Military Press, Pull-ups. Now get going!

3. Quality Nutrition: You are what you eat. You can’t build your best body now, unless you are eating the best foods that will nourish, strengthen and rebuild it. Just like you can’t build your dream house out of scrap materials… your body is the same way.

• Know where you food comes from and how it got to your plate. Just because it looks like food or says “All Natural” doesn’t mean that it actually is.

• Eat the highest quality food you can afford. There IS a difference! If you got the money go for organic fruits and vegetables, free range, grass fed beef and chicken, cage-free, organic, omega 3 eggs, wild caught fish like salmon.

• Eat 5-6 meals a day. Eat every three to four hours.

• Make breakfast and your post-workout meals the biggest meals of the day. Eat most of your carbohydrates around these meals. Eat mostly protein, fats and vegetables during the other meals.

• Eat like a cave man: fruits, vegetables, lean meats like beef, chicken, fish, whole eggs, nuts and seeds, some grains like brown rice, quinoia, oatmeal.

• Master your peri-workout nutrition. Consume liquid carbs + protein before, during, and after your intense weight training sessions.

• Use time-tested supplements like creatine, fish oils, multivitamin, protein powder, branch chained amino acids.

• Eat enough food to support your muscle growth. You must be in a caloric surplus by 500 calories or so.

4. Rest and Recovery: This is where the magic happens… that’s right… in the bedroom.  Sleep is when the muscles are repairing themselves and actually growing. Neglect this and you are doomed to be scrawny.

• Do everything in your power to get 7-9 hours of sleep or more each night. This is vital to your success.

• If possible take a power nap during the day or after training to speed recovery

• Buy a foam roller and tennis ball and use these tools to massage your body and improve your muscle tissue quality.

• Pay to get a massage, use a hot tub, sauna and/or soak in a hot bath.

• Use ice packs to sooth sore muscles and joints or heal from injuries. Use a heating pad on sore muscles only. No heat on injuries with swelling and inflammation. Ice is the miracle healer. Use it.

• Practice Tai Chi, Meditation, or Yoga to relax and circulate healing energy (chi.)

• Stretch your muscles on recovery days. You should be stretching at least as much as you are lifting to prevent tightness and injuries.

If you’re not growing or achieving your goals… the problem is within one of these four pillars. Make sure you understand and are following these tips on how to gain muscle mass. When you have the four pillars in place and they will support your progress and growth in 2010. You can dooooo it! 

Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

Thursday, December 10th, 2009

If you are following along on the Becoming of a Warrior Transformation I decided to move all of the posts to their own page… I didn’t give up already… IN FACT… I’m going strong!  

We just decided this would be best featured in its own section so that the blog can continue to provide you with quality information.

You can follow along here ==> http://hardgainermusclebuilding.com/blog/body-transformation/

Please stop by and drop me a comment NOW! I need your support.

Thanks,

Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

“Tomorrow does not exist. It is not promised and it is not guaranteed. Tomorrow only exists in the minds of dreamers and procrastinators.” –Vince Delmonte

That’s right, Vince Delmonte just turned “The Dirty Thirty” as he likes to call it. To celebrate it he’s “getting wild and crazy” and having a  Four Day Blow Out sale on his 9 disc DVD series. Although, I’m a little late getting this posted, so it’s more like a Three Day Blow Out Sale!

I’m not here to try to sell you on it, this deal sells itself. I’m only a messenger and a satisfied customer who owns and uses Vince’s products. I’m also here to motivate you to get off the fence and take charge of your life once and for all.

If you’ve been thinking about getting any one of Vince’s programs for sometime… let me tell you… this is the deal you’ve been waiting for.

Why wait any longer? This can be the best year of your life… but only if YOU decide to make it so!

With this deal not only do you get Vince’s 9 DVD’s with over 3 years of workouts, but you also get all of his other products for FREE as a bonus. ALL OF HIS PRODUCTS!!!

As if that wasn’t a cool enough deal in itself, Vince talked several other top physique coaches to throw in their best material as additional bonuses. I’m talking guys like Craiq Ballantyne, Nick Nilsson, Lee Hayward, Joel Marion, Jon Benson and female nutritionist Isabel De Los Rios.

There are only 500 397  of these bad boys (I’m a day late getting this out) and they will sell out fast just like last time! All of these special birthday bonuses WILL disappear on Friday at Midnight.

So, please if you want to transform your body and take your physique to a whole ‘nuther level… Vince is your man… ACT NOW!

I know, I know…. That’s exactly what you would expect me to say! I know you’re not dumb… if you were you wouldn’t be on this website! Just know that I’m coming from the heart here.

Honestly, I don’t agree with every thing Vince does or says. There’s certain exercises he uses that I don’t particularly recommend or use. 

In fact, I’m even a little bit jealous of Vince for having such a hot girlfriend like Flavia!  Only kidding… Vince deserves everything he has gotten. He definitely earned it! 

The reality is you cannot argue with Vince’s results. They speak for themselves. Just take a look at Vince below from his most recent photo shoot while on vacation in Punta Cana:

Do you see what I mean? Here’s a guy who used to be known as Skinny Vinny and weigh 150lbs, now he’s a super lean 197lbs of PURE MUSCLE. This guy’s my freakin’ hero! Seriously, this is the exact type of transformation journey I am embarking on right now.

I paid with my own good money to get Vince’s No Nonsense Muscle Building program. I paid with my own good money to get Vince’s Six Pack Program. I wanted to know what Vince knows and how he achieved these spectacular results in six months.

It pisses me off that YOU can get these programs for FREE just by ordering his DVD set. 

Click Here to Have Vince Delmonte as Your Personal Trainer

It’s all good though! I would willingly pay for those programs again in a heartbeat. They have been worth every penny. It’s funny, and a lil ironic that I was able to get his DVD program for free this past October at the Fitness Info Summit. I won it in a drawing and Vince personally handed it to me. So, I guess it worked out in the end.

In fact, I used Vince’s nutritional advice straight out of his Six Pack program to get lean this past summer. You can see my pic here if you haven’t already. 

Need a Program that will Have You Huge and Ripped By Summer 2010?

Look, it all boils down to this: I’m not here to twist your arm or “convince” you to buy this program. You are either going to make a body transformation…. Or you’re not.

The reality is most of the people reading this will not take action and thus, will not make a transformation. They’re too scared to take a chance, to risk something, to put them selves out there for fear of being embarrassed, scammed, mislead, ripped off, or fooled.

That’s fine… I get that. Nobody wants to go through that.

However, it’s a hard, cold fact that to get what you never gotten in life, you have to do what you’ve never done. Sometimes that means taking a chance, learning something new, opening your mind, buying a product, making a decision to change.

I personally own these products. I’ve met Vince in person (he’s a real guy), I own the DVD set. I can personally vouch for Vince and his products. He will blow you away and he always OVERDELIVERS!

If you want to make a body transformation by summer 2010 you have to have a solid training plan. You have to have a top notch nutrition strategy. You have to know what you’re doing. Do you?

No one achieves results like Vince has gotten without being a smart cookie, unless they’re genetic freaks or taking steroids. He can show you exactly what you need to do to achieve results naturally if you’re willing to believe in him and in yourself.

This is a special deal for Vince’s 30th Birthday Bash. He will not be turning thirty again.

If you’re looking for a great Christmas Gift for someone, or even yourself… this is it. It will be delivered before Christmas and you’ll be getting it for $50 off the regular price.

Last April Vince SOLD OUT 500 units at a price of $247 within a few days… you have the opportunity to get the whole shebang for $197. This will sell out. This is the Truth not Hype. Once the 500 397 units are gone… that’s it.

The only question you really need to ask yourself is:

“What do I want to look like by Summer 2010?”

Go check out the video of Vince and Flavia…
if this is your answer ==> “I want to look like Vince!”

You can do this!

Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com 

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

W2WUHC666AK5

“If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.”
-Henry David Thoreau

 
“A goal is not always meant to be reached, it often serves simply as something to aim at.” -Bruce Lee

History has a strange way of repeating itself and so I find myself in a similar situation today that I’ve faced in the past. I’ve come a long way since those early days, but I’m still not living the life I imagined for myself. Please don’t misunderstand me, I’m living a great life and am very grateful. It’s just that I know there is more for me to do, experience, and fulfill in this lifetime than the level at which I’m currently living. Can you relate?

I’m standing at the cross roads again. I’m not here to make a deal with the devil, but rather to choose a path.

Now, I can walk the path that so many of us follow, which I will call the path of the sleepwalker. This is an unconscious path. A path of mediocrity, of blindly following the herd, of giving in to doubt or fear, and succombing to a life that is not the one truly desired, but rather the one often settled for.

Or I can choose another path, which I will call the conscious path or the path of the awakened. This is the path of the warrior, of being your own man or woman and living consciously, of kicking fear and doubt in the face and embracing courage and confidence. This is the path of self-evolution, of following your heart, speaking your truth, and living the life you’ve imagined for yourself.

Truth be told, I’ve started down the path of the awakened several times, but I’ve often fallen asleep on the quest and in doing so, failed to fully commit to the journey.

When you lose consciousness in this manner you will typically lose your way, hopefully only temporarily. At some point, you’ll suddenly be startled awake, only to realize that you have wandered off the path and are now lost in the woods. At this point you can either give up or decide to get back on the path.

I can no longer meander aimlessly in the woods. I must choose a path and consciously follow it to where it leads. There’s really not much of a choice to be made for me, but rather the commitment and the courage to walk down this path least followed.

I’ve already chosen the path of the Awakened Warrior (or rather it chose me.) This is about living it…

However, the path of the warrior is not the easiest path. That’s for sure. It’s fraught with difficulty, rough terrain, and obstacles the average sleepwalker is too afraid to encounter. Afterall, that is why it is the path least followed.

So, before I set out upon this path I must go through training. No one becomes a warrior without first going through a training period. It would be foolish to embark upon this journey without first arming my self both physically and mentally. Honestly, the training often is the path and so this is where I must begin.

Morhei Ueshiba (the founder of Aikido) states, “The Way of a Warrior cannot be encompassed by words or in letters: Grasp the essence and move on toward realization! The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

He then goes on to explain that “Iron is full of impurites that weaken it; through forging, it becomes steel and is transformed into a razor-sharp sword. Human beings develop in the same fashion.”

In this way, my training will be structured and designed to strengthen and transform the body, awaken and enlighten the mind, and cultivate the power of the spirit. I will be documenting the entire training process here on this blog. In fact, this is what this whole post is about.

The Becoming of a Warrior: A Pathway to Transformation

Well, that’s what I’m officially calling this body transformation. If you haven’t noticed yet, I like to make things a little more dramatic. Meaning, instead of calling this “Brandon Cook’s transformation story”… BORiiiiiing! I’d rather call it: “The Becoming of a Warrior.”

Doesn’t that have a nice ring to it? If you must, blame it on my creative side. However, my intention IS to become a warrior, so it seems like a fitting title.

It’s possible that my interpretation of a warrior may be slightly different from yours. To me a warrior is not just a soldier who fights in battles, but also has the potential to evolve into something more. Let’s look at some definitions from dictionary.com:

Warrior  -noun

1.One who is engaged in or experienced in battle; soldier.
2.One who shows or has shown great vigor, courage, or aggressiveness, as in politics or athletics.
3.One who is engaged aggressively or energetically in an activity, cause, or conflict.

So, by these defintions a warrior could be a soldier, a politician, an athlete, or even an activist for a certain cause. More generally, any person showing great vigor, strength or courage while involved in an activity, or in the resolution of some type of conflict could be considered a warrior.

As you may know, I’ve chosen to call this blog The Awakened Warrior.  This is my ideal of the warrior. In a real sense this is synonymous with an enlightened or spiritual warrior, one whose training, battles, and life experiences has led him or her to a higher level of consciousness or understanding of the world.

Thus, as the warrior awakens to a heightened perception and understanding of himself and his ultimate reality he transcends the state of mere warrior and becomes the warrior-sage.

According to Carl Jung, an archetype is an inherited pattern of thought or symbolic image that is derived from the past collective experience of humanity and is present in the unconscious of the individual.

The warrior is just one of many common archetypes. Others are the teacher, the clown, the bully, the redeemer, the sage, the lover, the hero, the villian, the goddess, or one of many others.

The Awakened Warrior is the blending of two archetypes.  The warrior and the sage (an extremely wise person.) This individual has the heart, strength, courage, and power of the warrior, alongside the wisdom, discernment, and experience of the sage.

So, this is what I mean when I refer to a warrior or an awakened warrior. Both Bruce Lee and Morihei Ueshiba serve as great examples of awakened warriors.

Morihei Ueshiba was the founder of the popular Japanese Martial Art Aikido. After mastering the classical styles of Judo, Kendo, and Jujitsu he created Aikido in correlation with his spiritual philosophy.  Aikido is the art of non-resistance and utilizes this principle to turn the attackers own force and momentum against him.  Using throws, joint locks, and pins to subdue an attacker in a nonviolent way. Morihei developed Aikido as a way to cultivate peace and harmony in the world. He is reknowned as one of the greatest martial artists of all time.

Bruce Lee… okay, well I’m sure you know who Bruce Lee is!!!  Yet, you may not realize that Bruce Lee was much more than an actor, he was a martial artist, a philosopher, film director, screen writer, student of Wing Chun and founder of Jeet Kune Do. He is considered by many as the most influential martial artist of the 20th century, and a cultural icon.  Bruce Lee was also an ectomorph who weighed only 135-145 lbs. So he also serves as a great example for many hardgainers.

The more I study and learn about them, the more I admire these warriors and how they lived their lives.  

With this ideal of the warrior in mind, my training will naturally follow this path. I will be focusing on strength and conditioning training while blending it with martial arts, meditation and a mind/body techniques. Here’s a few examples where my training philosophy differs from your typical bodybuilder, athlete or strength coach:

• • I have added daily Zen meditation, affirmations, journaling, and visualization to tap into the subconscious mind and overcome any limiting beliefs.
• • I have blended elements and ideas from Aikido, Tai Chi, and other martial arts to develop the inner and outer warrior.
• • For the mind I include science, philosophy and spirituality, as well as, other topics through a process of continual reading, learning and growth.
• • To build, strengthen, and transform the body I incorporate various forms of calisthenics (bodyweight training), and strength training (weight lifting).
• • In addition, I will use various conditioning and cardiovascular training to further develop the heart, lungs, and musculoskeletal system.

As you can see, this is more than just a regular work out. This is a total training program designed to unleash the power of your body, mind, and spirit.

It is my intention to integrate these  various methods into a unified system that one can use to transform their body and their life. I believe that engaging in this rigorous type of training, while adopting a healthy, nutritious diet will allow one to forge the body into steel, as Morihei described above. In addition, the softer mental and spiritual disciplines encourage mindfulness amd focus, as well as, foster wisdom, enlightenment and the ability to cultivate Chi (also known as Qi, Ki, Prana, or Life Force.)

Now, I haven’t perfected this training sytem as of yet. It is only in it’s early stages and merely an idea and personal training philosophy that I’ve been working with over the years. As I’ve studied and practiced some of these various methods, teachings, and systems mentioned, I’ve incorporated their ideas into my life and training.

I aim to put it altogether and test the idea out on myself over the next six months. I will document the results in real time on the website for you to follow along or participate. That’s right, participate!

I invite and encourage you to apply the training methods I outline over the next six months. This of course is a personal choice, but it would be awesome to have you traveling alongside me on this journey. I will be revealing everything that I’m doing and explaining it here. So it will be easy to follow along, see what I’m eating, how I’m training, progressing, and how you too can participate in the Becoming of a Warrior Transformation.

Plus, after you make a successful transformation we’d love to feature you on the website, with your permission of course.

What you can expect over the next six months

My official start date will be December 1st 2009 and will cover the next six months through the end of May 2010.  Why not just wait to New Years? My answer to that is… why wait?

These first six months will be the portion in which I am building a foundation and focusing on size and strength. After that and as summer approaches, I will adopt a conditioning phase to burn off any unwanted bodyfat and take it to the next level.

That’s my plan anyway. Things may change slightly along the way, but we will take it as it comes.

If you wish to follow the program you can start at that time, wait until the new year, or anytime you wish for that matter. The choice is up to you. If you plan on participating, I’d love to hear from you.

As I go through the process I will tell you what I’m doing and lay out the program. I plan on posting daily (or as often as I can), as well as, providing weekly status updates.

In my daily posts I will be covering what I’m doing each day, my nutrition, training, and recovery methods.

My weekly posts will be progress updates tracking my weight, lean muscle gains, bodyfat, and measurements and will include a progress picture.

In addition I’ll be posting informative topics like I have been doing in the past. These will include more information on the four pillars of rapid body transformation as previously discussed. Topics like proper mindset, optimal training, nutrition, and recovery methods.

We will continue to add articles to the website and I will be referencing certain articles in my posts so that you may further your understanding and training knowledge.

I would also like to start shooting some videos and plan on filming the training routines so you can see them in action.

My ultimate physique goal is to look like Frank Zane, in the picture at the beginning of this post.

That’s a tough goal considering Frank Zane is bad ass, and two-time Mr. Olympia. Yet, as the Bruce Lee quote stated… a goal is not always meant to be reached.  Frank definitely had beautiful symetry, proportion, and an overall awesome physique. He was one of only three men to ever beat Arnold. The good news is that Frank has a smaller framed body and is an Ecto-mesomorph. He had smaller wrists (6.5 inches) and ankles (8 inches.) Frank stands at 5.9″ tall and weighed in between 185-195lbs at contest time.  

Now, my wrists and ankles are about his size, maybe slightly bigger. I’m also 5’11″ and only weigh 155lbs. So, my goal for this transformation is to gain between 30-50 pounds of muscle and get up my weight up to around 185-205lbs. It’s hard to accurately predict outcome goals of what I will actually gain, so I’m focusing more on performance goals, which are actually under my control.

Gain 30 pounds or lose 20 pounds, or earn a million dollars are examples of outcome goals. These are things we may desire, but in reality it’s hard to predict exactly what you will accomplish with any degree of certainty.

However, when one focuses their efforts more on performance goals or the steps and actions one must take at any given time, you create a greater possiblity of realizing your outcome goals as a mere byproduct

With this reasoning, I will be placing more emphasis on goals like eating six times a day, progressing in my training, getting eight hours of sleep, meditating for at least fifteen minutes a day, etc. By concentrating on these goals I establish an increased likelihood of accomplishing my outcome goals of gaining 30-50lbs.

Keep that in mind when planning out your own goals!

One of the reasons I’m documenting this transformation publicly is also to help hold myself accountable. That’s also one of the reasons this website was created… to increase accountability, in addition to sharing what I have learned.

This way I know people are looking at this, they’re reading it and expecting a transformation. I’ve made it more difficult for my self to back out. If I do, I will not only let myself down, I will let you down and I’m not willing to do that.

You see, I’ve just made failing or giving up more painful for myself. This is a good strategy for you to employ as well. When you make the decision to transform your body and life, announce it to the world. Let the world know you’re serious. Now, it’s all about following through!

I think that about covers it. I’ll be back soon to kick things off. Let the transformation…. BEGIN!

Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

“In every adversity there lies the seed of an equivalent advantage. In every defeat is a lesson showing you how to win the victory next time.”
-Robert Collier

“The only use of an obstacle is to be overcome. All that an obstacle does with brave men is, not frighten them, but to challenge them.”
-Woodrow Wilson

 
In Body Transformation Part I, we peered through a window into my past to get a better understanding of the challenges and adversity I experienced early on. It was these trials that eventually led me to training, and the desire to transform my body and my life. 

We will all face the heaviness of life at some point or another. The question is will we learn to grow, adapt, and overcome it or collapse under its pressure?

It was around the age of eighteen that I began the process of making a body transformation. However, most of my attempts have been only moderately successful at best and downright failures at worst.

Few of us have the wisdom or capacity of succeeding at our first attempts at something. Who knows why?

Maybe we weren’t experienced enough? Maybe we weren’t disciplined enough? Maybe we didn’t focus hard enough? Maybe we just didn’t have a strong enough desire to put forth the required effort? Maybe we didn’t hold ourselves accountable?

I realize that although I may not have achieved my ultimate goal and potential so far, there are many lessons I have learned along the way. Here’s a few of them I’d like to share with you now. Take them for what they’re worth.

Body Transformation 101- The Lessons Learned

As you know, the lessons we learn will often follow the tests and experiences that life throws at us. It will be the same in this article.

As you can see in the picture at the beginning of this article, I started out as a skinny lil guy at 130lbs. Through training I was able to gain thirty pounds of muscle, but then I got careless and fat. After concentrating my efforts on performing a metabolic conditioning phase this past summer, I was able to reduce my body fat levels down to 10%.

I had made several attempts to gain more muscle while at a higher body fat percentage, but noticed that my surplus of calories seemed to be turning consistently to fat rather than muscle. I finally realized that I needed to lose belly fat, focus on getting lean, and doing some corrective exercises to heal my body.

Now I’m lean again, but my ultimate desire has always been to weigh between 185-195. So, that means I’ve still got to gain about thirty to forty pounds.

Lesson Learned # 1: Plan well, do your homework and do it right the first time.

Due to years of not knowing what I was doing I had back problems, muscle imbalances, and a shoulder injury. It was due to these preexisting muscle imbalances and injuries adding up over time that I couldn’t train with enough intensity to convert all of these calories into muscle. I was mainly getting fat and in denial about it. My body fat percentage was a whopping 24% and my waist was closing in on 39 inches.

I wanted to build muscle fast and so badly that I never took the time to set my self up for success when I was younger. Time and time again I would just jump into a mass phase and start piling the weights on without first preparing my body and mind for what was to come. Big mistake. It was like I was banging my head into a wall and kept wondering why my head hurt.

What I didn’t realize then is that lifting weights is really hard on your body, especially the ectomorph body. You must build a solid foundation before trying to build on it.

What I should have done was spent several months using bodyweight exercises only. Using upper body exercises like: Handstand and pike push-ups for your shoulders, push-up variations and dips for your chest and triceps. Then pull-ups, chin-ups, inverted rows, and rope chins for your lats, mid-back, and biceps.

For lower body exercises I could have selected from: Rear foot elevated split squats, step-ups, lunges, and unilateral (single-leg) squats for my quads. Then hit my hamstrings and glutes with unilateral deadlifts, single stiff leg deadlifts, hip thrusts, and glute bridge variations.

To finish off a full body workout I could work my core by using ab wheel rollouts, or stability ball jack knives, stability ball pikes, front and side planks, or even knee raises. Then to strengthen my neck a stability ball wrestler’s bridge, or front and side neck bridges would have worked great.

I now know that many coaches like Vince Delmonte, Alwyn Cosgrove and others believe that you have no business applying an external load (lifting weights) unless you can handle your bodyweight first. You should be able to do 30-40 push-ups easily, 20 dips, 10-15 chin-ups and hold a plank for at least 3 minutes before ever touching a weight.

Starting off with bodyweight exercises like those listed above will develop a solid foundation that will strengthen the entire body.

Using bodyweight exercises helps to condition the body, strengthen the muscles, joints, ligaments, stabilizer muscles and teach the body to move in a functional and integrated way. This enables you to handle heavier weights more safely and with less chances of injury once you do apply external loading.

Lesson Learned # 2: You must earn the right to lift weights by first lifting your bodyweight.

If you just start lifting heavy, balls to the wall, letting your ego run the show you’re going to get hurt. Lots of young guys don’t think about this when starting out (I never did), but a lot of athlete’s, bodybuilders, and power lifters get pretty banged up and end up with a host of injuries to their backs, shoulders, knees, etc. Many are forced to get surgeries, retire early and end up with severe pain in their joints and bodies as they age.

Lots of people fail to understand this and they’re all hardcore about lifting heavy weights at all costs. That’s cool and all, but one of my goals (besides getting bigger, faster, and stronger) is to also be healthy and live an active life, well into old age.  Call me crazy, but I want the best of both worlds!

Now part of all that is just the price you pay for being a warrior. Injuries happen and are a part of the game. We shouldn’t live in fear of injury. If you lift weights or play sports expect to experience an injury at some point. That’s just reality.

My whole point is that a lot of injuries can be prevented all together by training smart, dropping the ego, and learning to listen to what your body is telling you.

If you’re listening, your body will tell you what you need to know and do 99% of the time. Yet, our bodies speak a very subtle, almost intuitive language. If we aren’t in tune with our body we will not heed its message and instead we’ll end up listening to our ego. The ego usually gives you bad advice! 

Lesson Learned # 3: Drop the ego and listen to the wisdom of your body.

You can see the result of not listening to my body by checking out the middle picture above.

A funny thing about this screw up is that I thought I was only 12-15% body fat at this point because I had my body fat scale set to “Athlete” mode instead of “Normal.” When I switched it to the proper setting it shot through the roof.

I guess I was just happy to finally see the scale moving in an upward trend for a change, so I overlooked the fact that I could no longer see my feet! I’m exaggerating a little bit there.

Anyway, I can laugh about it now because I trained like a warrior this past summer doing complexes, bodyweight and core circuit training, heavy bag drills, trail running, and carries.

I burned off what was left of my gut, and strengthened my core and weak points. In addition to that I had been rehabbing my injuries over the past year or so and have also healed my back and shoulder injuries about 95%. I’m still working on correcting my posture though, but I’m seeing improvements.

My waist measures 32 inches and the scale now reads 155 lbs at 10%.  Yes, that’s on the “normal” setting!

Lesson Learned # 4: The scale is a valuable tool, but the mirror doesn’t lie.

There’s so much information out there on how to make a successful body transformation that it’s hard to know who to believe or where to place your trust. Most of it is terrible misinformation and even harmful to your long term health.

It’s very easy to get confused, especially as a hardgainer or ectomorph seeking to build muscle. I know because I’ve been that ectomorph. I’ve literally spent years weeding through all of the differing and opposing views. The problem is everybody has a different view!

One important thing I’ve realized is that there are many different paths up the mountain. Each path has its own difficulties and challenges and it’s own positives and negatives. It’s easy to get lost when we walk around aimlessly, trying to find our own way to the top.

The wise traveler seeks out a knowledgeable and experienced guide (or several) that has already reached the summit and asks him or her to lead the way.  Personally, I like to learn from many different sources and approaches.

So after years of frustration, I decided to learn the principles of body transformation once and for all. I bought tons of programs, ebooks, and courses on how to build muscle as a skinny guy. Many of the better ones are featured on this very site. I love the internet!

I’ve been reading, learning, and searching for the principles that each program has in common. Only the details change from program to program, but I noticed that the underlying principles always remained the same. Once you know the principles you know what truly works.

Lesson Learned # 5: Learn the principles from those who have walked the path before you.

One thing I am is persistent. I refuse to quit. I refuse to give up. I know that I can succeed as long as I can keep going forward and apply what I learn from each mistake and failure I experience.

It may take some of us longer to reach our goals, but each of us is unique and has a different set of problems and difficulties to work through and overcome.

One thing to recognize is that only a fool keeps repeating his mistakes over and over. A smart man or woman will learn from his or her mistakes and make insightful changes. However, a true wise person will learn from other’s mistakes and make the most rapid progress in life.

For many years, I was a fool, repeating the same mistakes over and over. I think most people would have given up by now, but not me. I’m stubborn that way. I don’t think I can yet claim to be a wise man, but I’m definitely learning from my mistakes and the mistakes of others. Are you?

I want you to know that it’s okay to make mistakes, we all do. Mistakes and failure are a part of the learning process of life. Failure is simply put, an illusion. Never let it be anything more than that. Never be afraid to fail. The reality is that the most successful people in the world are often those who have failed the most.

If you want something bad enough, never give up. Keep going until you succeed.

Lesson Learned # 6: You never truly fail, you only quit trying.

Thanks to the many experts and coaches featured on this website, I can safely say I know more about body transformation than 90% of the people in the world. Yet, knowing is only half the battle, as G.I. Joe taught me as a child.

I’m not saying that I’m an expert and that I know it all (far from it), but I KNOW what I need to do. Now I just need to DO IT. I realize now that the missing ingredient for me has always been APPLICATION.

Did you get that? That right there is the key to success in life: The Application of Knowledge.

Why oh why didn’t G.I. Joe tell me about the other half of the battle? :)

It’s like Vince said in his No Nonsense Muscle Building Book, and I’m paraphrasing here: “I KNOW are the two most harmful words in the English language. You do not know until YOU DO.”

It’s easy to understand the principles behind a concept. Grasping the principles is a very important component, but the MOST important thing is being able to put those principles into ACTION.

That my friend is also the biggest challenge of transforming your body and your life!

We are creatures of habit and our habits become so ingrained in us that summoning the effort, desire, will, and energy to change them is more than most people can bear. However, if you truly want to make a transformation in this lifetime, you must find it within yourself to apply all that you are learning.

Lesson Learned # 7: Knowledge isn’t power, until it is has been applied.

We live in a cause and effect universe. If you understand the cause of something you can determine the effect or results you’ll get.

The formula looks like this:
Beliefs >>> Thoughts >>> Feelings >>> Actions >>> Experience

Many people “believe” that the external world is the overiding influence on our lives. In other words, they “believe” that their circumstances are creating the way they feel. The reason someone is (feeling) sad, is because X (experience) happened to them. It seems logical, but is it really true?

What scientists are now discovering is that it is our internal world, the world of our beliefs that are actually the initial and overiding cause of what we experience.  In other words, what we “believe”, “think”, and “feel” determine how we act and thus how we experience life.  (see the formula above)

So, knowing this the question we need to ask ourselves is… Do I have the right beliefs?

It was my lack of belief in my own abilities that allowed me to give in to fear and doubt for many years. This cycle had repeated itself many times over and the truth is that I could have achieved a lot of my goals by now if I had eradicated these limiting beliefs.

It was these limiting beliefs that were secretly sabotaging my efforts in the gym.

I had the belief that I was a hardgainer. I had the belief that I truly didn’t deserve to succeed. I had the belief that no matter what I did I still couldn’t gain muscle. I had the belief that my injuries were holding me back. I had the belief that my genetics where to blame.

These were beliefs that were circulating underneath my conscious thoughts. It wasn’t until I started eliminating these negative beliefs that I started making progress in all areas of my life.

Lesson Learned # 8: Your beliefs are the ultimate determinant of your results.

Many people would have you believe that your life is preordained or predestined and there’s nothing you can do to change your destiny. Others would have you believe that your life is simply a matter of chance or luck. Well, neither of these is accurate, but if you “believe” them then they will be true for you. That’s how powerful belief is!

What I’m here to tell you is that the outcome of your life is a result of what YOU believe to be true for you and what you know or feel deep in your heart.

If you have a very strong dream, then you should follow it. Make it happen. Realize that you are 100% responsible for how your life turns out. It’s up to you and only you.

Realize that no one is going to come along and save you. You must save yourself. You are responsible for every single thing that you experience in life. That’s right… the good, the bad, and the ugly.

When I think back over the last fourteen years of working out, many of the worst experiences in my life (the failures, the injuries, etc.) have turned out to be my greatest gifts and teachers. I know that I am responsible for everything that I had to go through. I brought these experiences on myself, so that I could learn from them.

The secret that I didn’t recognize then is that in every moment of adversity there lays a hidden opportunity.

It is through struggle that we grow stronger. It is through overcoming resistance that the muscle grows larger. It is through the pain of sadness that we learn the pleasure of joy.

You are the creator of your world. Now take responsibility for making it what you want it to be. Choose wisely!

Lesson Learned # 9: You must take 100% responsibility for everything that happens to you.

For many years I was stuck in my ways. I only cared about myself and what I wanted. I thought I knew it all and had this whole thing called “life” figured out. I had closed my mind and wasn’t willing to really listen to other people’s views, opinions or advice. 

I wasn’t willing to learn, grow, and change. I wasn’t learning the lessons life was trying to teach me and so round and round I went. Ever wondered why you keep experiencing similar frustrations over and over again in your life? It’s because the lessons we need to learn will keep repeating themselves until we finally decide to learn them.

The sooner you learn the lessons, the sooner you will meet with success in whatever you do. Our survival is based on this. It is how human evolution works.

Speaking of evolution, many times you’ll often hear “Only the strong survive.” In other circles you’ll hear “Brains over brawn.”  So, which is it? Which characteristic ensures a species survival up the evolutionary ladder, strength or intelligence?

Here’s the answer by the man himself, Charles Darwin:

“It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.”

In the end it is those who are willing to learn, grow, and change who will be able to adapt to anything life throws at them. This is both the secret to our evolution and the key to making a successful body and life transformation.

Lesson Learned # 10: Keep an open mind, learn, grow and always embrace change.

These are several of the most important lessons I’ve learned over the last fourteen years. If you’re smart you’ll take them to heart. If not, you’ll probably have to learn them the hard way like I did, that is if you haven’t already. And that’s okay too. Sometimes experience is our best teacher.  It may take twice as long, but the lessons seem to stick that way.

Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

“I’ve come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy.”
–Tony Robbins 
 

“Study the past, if you would divine the future.”
–Confucius

 
First of all, I would like to thank all of you who have been following along on the blog and who have signed up for The Way to Mass E-class. Cory and I have been working hard to provide you with quality information from our own experiences, as well as, from the experiences of some of the top physique transformation coaches in the world.

In our effort to do JUST THAT we’ve decided to make some changes in our approach. I’m going to be making some changes to the blog (for starters) that I think will be an improvement over the way I’ve been posting.

I’m fairly new to blogging (this is my first blog!) So at first I was approaching this in a linear fashion almost like writing a book. My plan was to talk about mindset, then training, then nutrition, then recovery. However, I don’t think that’s the best plan and use of this amazing resource.
 
I have a lot to teach from each aspect of the Four Pillars of Rapid Body Transformation and to keep from rambling on one topic too long, I’m going to be covering all four pillars simultaneously. One week I may pick mindset, another week may be training, then nutrition, and you get the idea.

I’m also going to personally show you how to apply all of this information by doing another body transformation over the next six months (in real time) and posting the progress right here on this blog from week to week. You can follow along with me or even start your own transformation using the tips and principles revealed.

I will talk more about this in the coming posts. Before I get into all of the details of things to come, I want to give you a little look into my past.

My Past Attempts at Body Transformation

I started out like many of you guys. I was a true hardgainer with ectomorph genetics. When I was eighteen years old I weighed 130lbs at  about 8-9% body fat. I stood at 5’11” tall and still do.

I trained for a couple years making very little progress following the typical bodybuilder approach to training. I had some beginner’s gains, but nothing to get too excited about. I had Arnold’s book, used the muscle magazines, spent hundreds of dollars on supplements (probably more like thousands), and trained my butt off six days a week.

At that time there was no hardgainers that I was aware of who had overcame their scrawny genetics. I didn’t even understand that as an ectomorph I needed to train in a different manner than what I was doing. I thought who better than Arnold to show me the way to mass!

With no coach or knowledge of the proper training methods for my ectomorph body type I was left frustrated. Yet, I was determined to transform my body, so I pressed on… literally.

About a year into training I hurt my lower back doing bent-over rows (Arnold style) with more weight than I could handle. I was couch bound for about a week before I recovered. It started to dawn on me that I just couldn’t train  like Arnie!   

I must have really tweaked something because I experienced severely painful muscle spasms and problems with my back off on and for several years after that. Let me tell you something…. you do NOT want back pain. I wouldn’t wish that on my worst enemy. It’s very crippling and debilitating.

Back Pain Sucks!

 
In retrospect, I was sort of clueless because I didn’t understand that I needed to back off once in a while. All the magazines I read kept telling me “you gotta train heavy, train to failure, no pain no gain.” While there is some truth to that, I never remember reading anything about taking “deload weeks” and backing off every so often to let your muscles, joints, and ligaments recover.

Well, turns out I was reading the wrong stuff, but then again many people are.

I guess that’s where having a knowledgeable coach comes into play. Yet, I wasn’t an athlete or anything. I wasn’t training for any sports. I didn’t have anyone guiding me or helping me. I just wanted to gain some muscle and improve my physique. I knew what to do… I mean how hard could it be?

Little did I know my “know-it-all” attitude was a part of the whole problem…

I thought I knew what I was doing form wise, and training wise, but in actuality there was a lot I didn’t know. In fact, like most teenagers, I didn’t know squat! No offense, if you’re a teenager.

Here’s some further insight into my muscle-building dilemma. You see I was also big into partying as well. I sang and played guitar and dreamed of being a rock star. So, I did all of the typical rock star stuff minus all the money and girls.

That basically means staying up late, partying, lots of drinking, smoking, drugs, fighting and all that crazy, catabolic (muscle destroying) stuff… oh yeah, and making music too! 

My lifestyle was anything but healthy back in those days, but hey I was lifting weights, so I was bound to get huge, right?

Wrrraaaawwwng!

Yet, everything happens for a reason though. You see it was my crazy lifestyle that would eventually lead me to a love and dedication to training, health, nutrition, and continual learning. Little did I know it would even lead to a spiritual awakening.

It’s in this strange way that our greatest pain and suffering can lead us to a greater understanding of life and to the happiness and fulfillment that we all long for.

That being said, one day I woke up dehydrated, hung over with alcohol poisoning, dry heaving, unsure of how I even got home. As bits and pieces of last night flashed through my aching head, I suddenly realized it must have been a bad, bad night.

Take note that this wasn’t too far off from my usual weekend routine back then. I had many close calls and went through a bunch of alcohol induced complications in my late teen years caused by excessive binge drinking.

Drinking was like an escape for me and as strange as it sounds, it was one thing that I was good at. I even had a cool nick-name “The Vodka King.” I built up a huge tolerance and could drink a lot. I even took pride in being able to outdrink other people, I guess I thought it proved that I was more of a man or something.

In fact, many nights I sat around playing drinking games in an effort to make the other guys puke. Most of the time I would win, but when I think about it winning came at a high price. I usually paid for it the rest of the weekend. 

I spent many crazy nights doing wild, stupid and crazy things, like car surfing for example. Sounds like fun, until you fall off and land on your head. One night I even passed out in a ditch.

Yet this morning I wasn’t bleeding out of my head or anything… but I knew something was different. I felt like I had died or at the least should have died.

I remember looking in the mirror that morning, trembling and shaking. I was pale, extremely skinny and I felt like death. It was in that moment that I realized I had to make some serious changes or I was going to literally end up drinking myself to death. I mean did I really want to go out like a rock star before even becoming one?

In fact, here’s a picture of me from around that time. I looked something like this that morning, but probably worse (if that’s possible):

It wasn’t until I talked to some of my friends the next day that I found out how bad it really was. My brother told me I didn’t even recognize him and that I tried to punch in him the face. One of my friends told me I had almost died of asphyxiation (suffocation from choking on your own vomit- think Jimmy Hendrix.) 

There’s a lot more that went down, yet we’ll save the details of this story for the movie! Honestly, I can’t even remember all of the details.

Luckily for me, my friend was still awake playing video games that night and was able to turn me over, clear out my passage way and literally save my life.

“Thanks Bro, by the way, sorry I threw up in your face!”

Yes, that’s how I rewarded him… I threw up in his face. That’s right ladies and gentlemen I was a class act back then, a real stand-up guy.

My point in mentioning this was only so you could get a better glimpse of where I was both physically, mentally, and spiritually at that time and the huge hurdles I would have to clear along the way. This was a rock bottom moment in my life and many moons ago! So, lets move on…

It was that day, that I decided to change my life and start working out more seriously. I can honestly say that lifting weights saved my life. It was the catalyst that allowed me to make the changes I needed to make in my life and start the shift away from abusing alcohol, drugs, and an unhealthy lifestyle.

To make a really long story a little bit shorter, let me just say that I eventually went on to gain thirty pounds of muscle and escape the downward spiral of death that was sucking me under. I wish I could say it was a rapid transformation, but self-evolution can be a slow process sometimes.

However, if one is intelligent and keenly aware they can learn to speed up the evolutionary process and overcome any situation or set of circumstances that may be keeping him or her down.

The biggest things holding me back were my negative mindset and outlook on life and the contradictory lifestyle habits that I developed. Neither of these things are easy to change and more often than not may follow you detrimentally throughout your life.

I’ve had to learn a lot of life lessons the hard way and the struggle has definitely made me a stronger person.

I have no regrets about the past. Sure, I would do things a little differently if given the opportunity, but the past made me who I am today. If I were to change anything, who knows if I would be the same person I am today. I’m just grateful I survived and I hope to share what I’ve learned with you here so that you can learn from my mistakes and achieve your own goals in record time.

Learn From the Past and then Let it Go

I encourage you to take a look at your own life. What has the past taught you? What mistakes were turning points in your own life? Finally, what lessons do you think YOU still have to learn?

Our pasts (if we let them) can follow us forever and have either a positive or negative effect on our present moment reality. The truth is the past is only a memory that has been stored within our subconscious mind.

Even though the past is over and done with, the experiences we have gone through have deeply affected every aspect of our lives for better or worse. Our pasts have shaped our personalities, our relationships, and even how we handle our lives in the present.

The most important thing for us to realize is this: the past has no control over our lives, except the control we allow it to have.

Once we become aware of this fact and take full responsibility for our own lives we become the true creators of our own future. The past may have made you who you are today, but it’s up to you whether you stay that way or not.

If you want to transform your body or your life just know that you have the full capacity to do so. The past is just a trail you leave behind, it’s like the wake of a boat, or your foot prints in the sand. It’s not who you are, it’s only who you were and where you have been.

Nothing more and nothing less.

In any given moment we can choose to learn from our past and decide to let it go. If we don’t let the past go then it can become a huge burden to our present lives. If we allow this to happen, then we let our past determine our future as well.

The past is but a memory and the future is but a dream… the present moment is our only true point of power.

It’s vitally important to remember the illusory nature of time. The past and future can seem so very real, but our lives are really just a series of present moments, one after the next. Thus, the key to transforming your body is to harness the power of each moment as it is happening.

 As the spiritual teachers remind us: Be Here Now.

It may seem like common sense or even overly simplistic advice, but it is a very powerful truth that many of us do not practice at all.

In fact, many of us are trying to escape the present moment. We want to get to the future where our lives will be all that we’ve imagined and all of our dreams will have come true.

Yet this future never comes, because when the future does come it does so as the present moment. In order to create the future we desire we must harness the power of now, the only true moment there is. To squander this moment is to throw away our future.

Hope this makes sense to you.

This wraps up a brief look into my body transformation past. In a couple of days I’m going to post a deeper look into my present situation and share some of the lessons I’ve learned over the past fourteen years of my life.

I believe these lessons will give you a good idea of what it takes to make a successful body transformation and help you avoid some of the mistakes I experienced.

 Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach people with the ectomorph body type the laws and scientific principles for building a classic, muscular and functional physique.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.

“Learning is a behavior change- if your behavior doesn’t change- you did not learn.” -Bedros Keuilian

“Courage is the ability to act on limited knowledge.”
-Bedros Keuilian (In charge of a fitness marketing website)

Wow! What a great trip to Orlando, Florida this week. I’m still buzzing and high from being surrounded with so many like-minded and successful personal trainers and entreprenuers.

Before I give you the #1 tip I learned, let me tell you about this weekend.

On Thursday Cory and I headed down to Florida along with our Father to attend the Fitness Info Summit. This was a seminar hosted by Bedros Keuilian on how to succeed in fitness, business, and life and how to become a succesful Infoprenuer (information+entreprenuer.)

Three hundred personal trainers from around the world came to absorb the energy and wisdom of Bedros Keuilian and his panel of top six-and seven figure Fitness Professionals. Guys like Vince Delmonte, Craig Ballantyne, Steve Hochman, and Chris McCombs. 

These guys DEFINITELY know their stuff and were very generous and humble guys!

Bedros was constantly throwing out plastic eggs filled with money into the audience and everybody was going crazy to get some. One guy jumped off of a chair, almost  knocked over the table and landed on me… I literally had to keep him from hitting the floor!

I lost count of how much money he was throwing out to us! He was also giving away tons of t-shirts.

Steve Hochman gave away one full year of mindset coaching (valued at over $5K) to the first action taker who bomb-rushed the stage and grabbed the certificate. The whole panel of experts and crowd was just feeding off of the great energy there.

Cory and I also got to meet one of featured experts on Hardgainer Muscle Building, Vince Delmonte. Vince, as you probably know is the author of No Nonsense Muscle Building, which is the highly successful training program specifically designed for Hardgainers.

Cory, Vince, and Brandon

Vince was giving away one of his $130 8 Disc DVD training packages.  This is the only product of Vince’s that I haven’t personally purchased.

I have a great story about this… right before Vince drew from hundreds of business cards to determine the winner… I used my visualization technique, which I’ll soon cover in Harnessing the Power of Your Subconscious Mind series.

I simply visualized in my mind that Vince would call my name, I imagined how awesome it would feel to win it, then I saw myself walking up there to get it and thanking Vince.

Seconds later, Vince dug a card out and called out my name! I’m telling you this S#!! works… it’s a NO BS Science! After I got the DVD’s, I sat down and told Cory. He said he was visualizing that I would win as well, since he didn’t put his business card in the bowl. I can only conclude that this amplified the effect and guaranteed me the winning spot!

Okay, What’s This Got to Do With YOU?

Well, we came out of there with so much info that it’s going to take a few days to go through it and absorb it. However, here are a couple tips I would specifically like to share with you. These mindset tips will totally change your life and help you transform yourself into the ideal person you know you can be… if YOU APPLY THEM.

The #1 Tip to Transforming Your Body and Life: Control Your Inner and Outer Environment

Bedros asked the audience “Do you know why people fail?”

He then said there are two reasons:

1. The thoughts that occupy your mind
2. The people you surround yourself with

Let’s look at the first one:

I’ve been hammering away on this mindset thing (for good reason) and really pushing you to take this to heart. If you are not thinking the right way, or the right thoughts that will empower you, inspire you, and literally build yourself up… you won’t take the right actions that will lead you to the results you desire.

Our thoughts lead us to feel a certain way. Our feelings lead us to ACT a certain way. It’s your thoughts and beliefs that will literally drive you into action or inaction, depending on the type and quality of the thoughts and beliefs you entertain.

For example, my belief in myself and my own success caused me to act and purchase a ticket to this seminar. It led Cory and I to drive to Florida to spend the day networking with these guys and find out what we can learn from them and how to emulate them. 

My thoughts lead me into the gym every day, lead me to better nutritional choices, drive me to meditate, train, read, learn, grow, post these blogs, and empower me to share ALL that I know with all of you.  

Without the right thoughts and beliefs, I would have never even bothered. I wouldn’t have the desire or the strong reasons WHY I intend to succeed and help others succeed… I wouldn’t be willing to put forth the effort it takes.

Control your inner environment by selecting your thoughts carefully. Examine your beliefs and ask yourself what beliefs are working, which ones empower me, which ones should I keep. Then write down all the beliefs that holding you back, that are disempowering you, and keeping you from achieving your true potential.

After you’ve decided which ones to keep and which ones to discard, look over the list once again. Specifically look at the disempowering beliefs. Cross them out and change those beliefs into empowering ones.

For example if you wrote one of your beliefs as: I don’t know how to train properly and don’t fully understand the nutrition principles. Change that to “I am learning how to train properly. I seek out the principles of healthy, muscle-building nutrition.”

Look over these new empowering beliefs often.

Control Your Outer Environment 

You become like the people you surround yourself with the most. Take a look at the five people you are around the most. Now, realize that you will become the average of these five people. Does that excite you?… scare you?… empower you?… or make you want to cry?

It’s true… the people you invite into your life will have a tremendous impact on you, whether you realize this or not. You have got to surround yourself with people that inspire you to embetter yourself.

Attend a seminar, event, or workshop on something your interested in

Go out and make friends with people that have done, or are doing the things that you would like to do. Seek out people that know more than you, that have walked the path before you and can encourage you to succeed.

One theme that all of the experts at the Fitness Info Summit echoed was that they used to be like all of us. They found success by incorporating these principles into their lives and they consistently reminded us that we could do the same.

Yet, all of them insisted that we take action NOW! As Vince said at the event, “You need to get a degree in G.S.D (Getting $h!! Done.)

The good news is you have TOTAL control over your inner and outer environments. You can choose or change the thoughts that are going through your head every day. You can choose or change the people you spend the most time with. These factors are under your control and influence.

Choose your beliefs and friends wisely… Start right now, for they WILL determine who you become!

 Brandon

——————————————————
About the Author:

Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach people with the ectomorph body type the laws and scientific principles for building a classic, muscular and functional physique.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

© 2009 Hardgainer Muscle Building. All rights in all media reserved.