WESTY'S WORKOUTS!

Building Muscle Tips Newsletter #5

Dear Fellow Muscle-Builder,

If there’s one substance in the body
that could be considered the “Holy Grail” of muscle growth, testosterone
would be it.

It is without a doubt the most important hormone involved in building
muscle, and is one of the limiting factors that determines how much
muscle a person can gain.

The reality is that we all posses different
levels of this powerful hormone, and aside from poking yourself with
a chemically enhanced needle, it can be difficult to control these
levels.

In this installment I’m going to cover
some basic, scientifically backed methods that will allow you to naturally
raise your body’s levels of testosterone. These increased levels will
almost certainly have a positive impact on your resulting muscle gains.
In addition to increasing your lean muscle mass, raised testosterone
levels also have the following benefits…

Now, I certainly do not claim that using
these methods will result in “steroid-like effects” or that they will
allow you to pack on an extra 20 pounds of muscle in 2 months, but
they will certainly help to speed up your overall progress both in
and out of the gym.

Anyone who tries to tell you that you can achieve the same effects
as steroids by using anything other than steroids is completely
full of it. Don’t believe the hype!

Before we get into the actual methods
of increasing testosterone levels, let’s first cover some quick biology
so that we’re all on the same page. Here is how the body produces
testosterone:

1)
The brain releases LH (luteinizing hormone) and this “tells” the body
to start producing testosterone.
2) The adrenal glands release DHEA into the bloodstream.
3) LH and DHEA travel together to the testes where
testosterone production begins.
4) Testosterone is then released into the bloodstream.

So without further ado, here are some basic methods you can implement
in order to naturally raise your body’s levels of testosterone and
take advantage of all of its amazing benefits. I’ve broken this up
into 3 separate categories: training, diet and lifestyle.


Training

1) Place the majority of your emphasis in the gym on big, basic compound
movements.

These basic exercises will place your body under the greatest
amount of stress in the gym, and this will force your body to secrete
higher amounts of testosterone. Isolation exercises can have their
place, but compound movements should be the cornerstone of your workouts.

2) Always train with full effort
and intensity.

Whether you’re performing a compound movement or an isolation
movement, you must always push yourself hard in the gym by taking
all of your sets to the point of concentric muscular failure. The
more stress you place on your body in the gym (without crossing the
point of recovery), the greater your testosterone production will
be.

3) Train your
legs equally as hard as your upper body.

Leg training can be extremely difficult to execute with a
high level of intensity, but the rewards are great when you do. Push
yourself hard on basic leg exercises like the squat and leg press
in order to stimulate the release of testosterone.


Diet

1) Increase your consumption of Essential Fatty Acids.

When most people structure their muscle-building diet, they
almost always follow the idea of “high protein and low-fat”. Big mistake!

Fats play a critical role in the muscle-building process and have
a direct impact on testosterone levels. You should be consuming about
25% of your daily calories from healthy, unsaturated fat sources such
as peanuts, avocados and fish as well as nutritional oils like flax
seed, olive and canola.

2) Reduce your intake of soy.

Soy protein raises your body’s levels of estrogen (the main
female hormone). When the body’s production of estrogen increases,
testosterone levels plummet. Avoid soy products as much as possible
in order to keep your estrogen levels low and testosterone levels
high.

3) Limit alcohol consumption.

Alcohol has been shown to have quite a dramatic effect on
testosterone levels, so try to limit your “binge drinking” nights
and keep your alcohol consumption in moderation.

4) Increase your consumption
of cruciferous vegetables.

These vegetables have been shown to have a significant estrogen-reducing
effect, thereby raising testosterone. Some good choices are broccoli,
cauliflower, radishes, turnips, cabbage and brussel sprouts.

5) Eat smaller,
more frequent meals throughout the day.

Rather than eating the traditional “3 square meals a day”,
try consuming 5-7 smaller meals spaced out every 2-3 hours. This will
keep your body in an anabolic state at all times and will keep testosterone
levels peaked.


Lifestyle

1) Lower your levels of stress.

Stress contributes to the release of a highly catabolic hormone
called cortisol which has a highly negative effect on testosterone
levels.

2) Increase your sexual activity.

Sexual stimulation causes the body to increase the production
of oxytocin which then increases endorphin production (the “feel-good”
chemical), and this has a direct impact on testosterone secretion.

3) Get adequate
sleep every night.

Failing to provide your body with proper sleep each night
will raise cortisol levels, and this in turn will decrease your testosterone
production. A solid, restful 8 hours of sleep every night will keep
your cortisol levels in check.

Wrapping It Up

There you have it, a few basic, easy-to-follow
guidelines for increasing your testosterone levels naturally.

Start implementing some of these techniques
on a consistent basis and you should experience a noticeable improvement
in your muscle and strength gains as well as your overall mood and
sexual performance.

This is just one of the many simple
but powerful methods for achieving a lean and muscular physique outlined
in my complete program, The
Muscle Gain Truth No-Fail System.

If you’ve made it this far through the email course and still haven’t
grabbed a copy of this package, I’d highly suggest doing so if you
really want to make a difference in your physique.

Rick Dibenedetto was incredibly
skeptical… I finally convinced him to give the program
a shot, and you won’t believe the results he experienced…

(He actually called me up a few weeks
ago… I was away from my phone, but he left a message on my voice
mail and gave me permission to share it. Check it out below!)

After Just Two 8-Week Training Cycles,
Rick Gained 19 Pounds…After 9 Months, He’s
Now 45 Shredded, Muscular Pounds Heavier!

He went from “Rikki” to “Big Rick”
in just a few short months. It’s your turn to experience the same
results…

Click
Here for more details.

That wraps up Lesson #5. Keep an eye
out for Lesson #6 which should arrive in a couple days.

It’s called “Muscle-Building Myths Exposed”, and in that lesson I’ll
be tackling some of the most common misconceptions that trainees fall
victim to both in and out of the gym.

Best Regards,

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