Adonis Golden Ratio Review

The Adonis Golden Ratio is a 12 Week System developed by John Barban and Kyle Leon that is designed to burn your stomach fat and build the leanest and most muscular body possible without any drugs. You will receive a custom 12-week training program along with nutrition advice and a supplementation guide according to your Adonis Index to build the "Perfect Body" Overview - The Adonis Golden Ratio is a digital product and you will receive instant access to it after purchasing. The main program is divided into three parts  1- Adonis Golden Ratio Training program -

• In this guide you will learn tricks to create an anabolic growth advantage for your weaker muscles. This will quickly build strength, balance and proportion to your physique.

• You will get your customized workout plan to down to the sets and reps to develop symmetrical lean muscle rapidly and build a V taper look.

• You will learn about exercises that you must avoid according to your physical needs.

• It will also teach you to strategically match your body's hormonal environment. This will develop lean muscles and create targeted fat loss.

• The best part is that it includes over 78 advanced exercise and instructional video lessons along with professional tips and tricks so that you can maximize your training results. You will know about correct form, grip and stance to receive continuous gains and avoid plateaus.

2- Adonis Golden Ratio Nutrition program

• The software that you receive with this package customizes your nutrition plan according to your Adonis Index. You will achieve maximum muscle growth and fat loss this way.

• You will know about "cheat foods" to boost your metabolism and get customized meals, calories, and nutrient ratios.

• You will learn to eat specific foods along with specific workout to promote muscle growth.

• It will also teach you to cycle your protein intake as too much protein will do more damage.

3- Adonis Golden Ratio Supplementation

• You will know exactly the right supplements to use which when used in the right way for your Adonis Index can accelerate your results.

• It will also show you how to achieve a 24% discount off of retail every time.

Along with these you also receive the following bonuses - BONUS #1 - The Adonis Abs and Arm Assault This is the perfect program to to complement your Adonis Golden Ratio system. It contains a series of advanced techniques that you will follow for 4 weeks to add muscle to your arms and carve out symmetrical abs. BONUS #2 -  Adonis Unlimited Upgrades You will receive lifetime upgrades completely free of charge. BONUS #3 -  7 Days Out - Special Program This program is brought to you by fitness expert Kyle Leon. Inside this guide you will learn how to look 10-20 pounds more muscular and 10-20 pounds leaner. ​Pros -

• It's a complete program for both exercise and nutrition.

• Customized according to your needs.

• A large and active community.

• Weekly updates on nutrition plan.

• 60 days money back guarantee.

Cons -

• Not enough emphasis on lower body.
• It'll still take a considerable amount of time and effort to do this program.

Conclusion - Overall this is a complete program and definitely a bargain for this price tag. If you are willing to work hard and follow the nutrition advice, then you should give this program a risk free try.    => Click here to learn more
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The Truth About Six Pack Abs Review

The Truth About Six Pack Abs Review   If doing hundreds of hours of cardio, suffering through hundreds of painful crunches, and poisoning our bodies with fat-burner pills actually worked...we’d all be running around with washboard abs. Sadly, that’s not the case...There is lots of misinformation out there about losing fat. There is no miracle pill that will instantly burn off 20 pounds of fat.   Doing countless amounts of sit ups will also get you nowhere and will result in a sore lower back, and a bunch of wasted time. I heard about Michael Geary and his book The Truth about Six Pack Abs and thought I’d take a look a look at the hype as one of the best fat loss and ab workout programs out there. Mike has not only been an author for Muscle & Fitness Magazine & Oxygen Magazine, he is a Certified Nutrition Specialist and a Certified Personal Trainer with over a decade of personal training experience. In other words: he’s the real deal. Not some anonymous internet blowhard that does not practice what he preaches. With credentials like that, it’s no wonder it is such a popular program. Mike offers a killer deal where you can try the program for three weeks before you even have to pay for it…and trust me…you will notice results in that time frame...   Stop Wasting Your Time and Money! Truth about Six Pack Abs You see...in the ten years that Mike has been training...he noticed that most people were falling into many of the same traps: most of them relied on excess cardio; wasting time doing crunches, going broke buying the latest fat-burner pills, and fiddling with lame plastic ab gadgets.   Get Your Copy of The Truth About Six Pack Abs Mike knows what works and what doesn’t, and what he does know is tightly packed into his 147 page manual…The Truth about Six Pack Abs. Hundreds of thousands of people have used this program with great success…people in over 150 countries worldwide. I was already a big fan of Mike’s fitness articles, so I knew he had a good thing going here...I can tell you my favorite thing about The Truth about Six Pack Abs: the main focus of this program is not on painful abdominal exercises…in fact, Mike’s program consistently gets better results by not focusing on abdominal exercises… Don’t get me wrong….you must still perform a certain amount of abdominal exercises to get the tightest, flattest abs possible.   But to be totally honest, most people that are trying to get better looking abdominals waste far too much time training the abs directly...   What you really must focus on is burning off the extra fat that is covering them up.   You’ll never be confused about nutrition after reading The Truth About Six Pack Abs That’s one of the main things Mike’s stressing about achieving a nice six pack and where most people fail.   The Truth About Six Pack Abs is loaded with nutritional strategies and a fully comprehensive dietary plan that will actually have you enjoying food again and staying lean for life.   How much protein do you really need?   15 ways to supercharge your metabolism and burn fat 24/7   84 mouthwatering meal plans that keep fat away   Are you sabotaging your efforts by eating these five foods?   Eat all the carbs you want…Mike tells you how and why…   Why you don’t need to waste money on useless supplements Of course, it wouldn’t be an abs program if Mike didn’t show you the most effective exercises for developing your abdominals. So he does include highly detailed instructions and clear photos on how to do all of the most effective abs exercises correctly. Notice I stressed correctly, because that’s not how you’re doing the exercises now…and if you don’t learn the proper way you’re not only going to slow down your progress, you’re going to get hurt. I can’t count the number of times I see people in the gym doing ab exercises incorrectly. The Truth About Six Pack Abs has full instructions on exercises that will help you perform them correctly and see fast results!   Here’s just some of the exercise information that Mike packed into The Truth About Six Pack Abs:   6 secret exercises that nobody in your gym has even heard about Why crunches and sit-ups are a waste of time, and what you must do instead… Revealed: the truth about tightening up those stubborn lower abs for good Condition your entire body with descriptions and photos of 60+ exercises… Why machines are a waste of your time, and might be injuring you! Complete training programs, from newbie to advanced… Bottom Line   All in all, I’d say that investing in The Truth About Six Pack Abs would be a great decision for anyone looking to lose fat, develop a nice six pack, build lean muscle, and learn a wealth of nutritional information. I am sure you will be seeing results in a minimal amount of time after reading his book. Imagine this: in just five minutes you can literally start an ab training program in the comfort and privacy of your own home. Seriously…in a mere two weeks from right this very second, you’ll look down and see a flatter stomach… It’s easy…all you have to do is download The Truth About Six Pack Abs from Mike’s website. He offers a 21 day trial program…you only pay a small $4.95 processing fee and before you know it, you’re accessing the only abdominal training program that actually does as promised. The free DVD bonus that comes with the program is worth ten times the processing fee alone, so what are you waiting for? Visit the official site for The Truth About Six Pack Abs here.
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The Truth About Soy

Inevitably there's a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show 'studies' that soy protein and soy products can be detrimental to your health. And while it's true that early claims of soy wonders might not be entirely true, there's also myth that soy protein is bad. First off, there's a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength. There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth. But first a warning! This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout. Let me explain... Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed. All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form. Type of Protein :: Biological Value Rating Whey: 106-159 Egg: 100 Cow's Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49 For all these reasons, you can and should see that soy protein is listed lower. That just means it's not the most anabolic of proteins for optimal muscle growth. But don't get me wrong... This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it's bad for you. In fact, let's continue on with a little example. John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass) For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein. John should be consuming 160 g of protein a day. Here's where the myth and some problems come into play! Read carefully. If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources. John also won't be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference. The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis. A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all. Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15. After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that: "Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults." So let me summarize and review... Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it's bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it's not optimal. You'd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).
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Body Building Anatomy

The anatomy of body building includes knowing what muscles are located where and how they are grown most effectively. It can be confusing, so as you read this article, find a mirror and locate the muscles on your own body. When you are body building, knowing the anatomy of your body can be very, very helpful.
Of course, you know where your neck is. There are two basic neck muscles that you can focus on in your body building. The upper trapezius runs down the back of your neck from the nape of the neck to the shoulder. The levator scapulae runs next to the first five or six cervical vertebrae in your neck.
The trapezius muscles run down your back from the nape of your neck to the waist on either side of the spine. In body building terms, these muscles are referred to as the trap muscles.
The deltoid muscles are located in your shoulders. The anterior delt is in the front part of the shoulder, the middle delt runs down the side of the shoulder, the posterior deltoid muscles runs down the back part of the shoulder. The rotator cuff muscle runs just below the anterior delt from the armpit straight out.
The muscles in your chest are the pectoral muscles.
Your tricep muscles are located in your arms. They run down the sides of the arms from shoulder to elbow. The biceps, on the other hand are located on the inside of the arm. There are also very distinct muscles in the forearms.
Your abs are located in the stomach area – or abdominal region hence their name!
In the legs, you have the quadriceps muscles in the front – or quads. The muscles in the back of the legs are located in the calf, or lower leg, and hamstring which is the upper leg.
Other major muscle groups you will want to focus on include glutes – or the buttocks, the lats which are in the upper back, and the lower trap muscles which is the lower back.
Knowing your anatomy when you undertake a body building program is a very important part of effectively growing your muscles. When you know the various muscle groups in your anatomy, you can build those muscles and concentrate on them during your workouts. In body building, knowledge of human anatomy isn’t difficult when you know what you are looking for. Know your muscles and succeed in your body building goals.
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Best Bodybuilding Tip - Rest!

If there is one surefire bodybuilding tip that I can share with you, which will skyrocket your muscle building efforts, it is rest.
Now you say rest. Yes, I am saying rest, don't workout. This may be way against the grain of your logical thinking, but according to sound physiology, it is right on. If you want to get bigger, stronger, and more cut; then I am recommending not to workout. Resting is the most powerful muscle building technique you can implement.
First off, your body develops muscle while you are resting, not during your bodybuilding workout sessions. Muscle fibers hypertrophy, or get bigger, and stronger than before, thus, get you ready to lift more weight during the next bout of exercise.
The entire muscle building process begins when you lift your first weight to a level of overload, or momentary muscle failure. You will be unable to move the weight for another repetition. This momentary muscle failure places stress on the muscle and calls upon it to adapt by becoming stronger to overcome similar resistance in the future. Thus, the growth process has been stimulated. Strength training to absolute muscle failure stimulates muscle growth, but doesn't produce muscle by itself.
Now you go home from the gym, and fuel your body to allow for an energy compensation to occur, which gets your body back to the energy level it was prior to your high intensity training session. When this short step has completed, overcompensation begins. This is where muscle fibers thicken and begin to grow stronger.
The next question you might ask is how long do I rest? You rest long enough to complete this overcompensation process. Not resting long enough is the biggest mistake ninety nine percent of bodybuilding participants make. If you take the more is better approach by coming back before your muscles are fully recuperated, you will short circuit the whole muscle building process and decrease your bodybuilding workout results. Don't make this deadly mistake! Let your body completely finish growing before you stimulate it again with another bout of resistance overload.
There are a lot of variables that come into play when recommending the exact number of rest days. How hard did you workout? How many sets? How intense was the workout? The higher the intensity, and volume, the more rest days you will require between workouts. The average rest days vary between 3-15 days between workouts.
The best bodybuilding tip I can offer you for figuring out the exact amount of rest you need is by testing it. When I say "testing," I am referring to keeping a training log to determine if your strength increases, decreases, or stays the same. If your strength increases, your rest is optimal. If it decreases, you need to take 1-2 or more days off to allow the growth process to complete. If strength stays the same, take another day off before your next bodybuilding workout session.
Your goal should be to become stronger with each subsequent workout. Get into the gym, stimulate growth, and then get the hell out of the gym to go home and grow.
Therefore, rest is the most neglected principle in the bodybuilding universe. Think more is not better. Higher intensity plus optimal rest equals muscle growth.
Please don't make this critical mistake, rest is by far the most important bodybuilding tip I can share with you. Follow it to obtain maximum muscle growth quickly.
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Body Building Pics

What do you want to concentrate on when you are trying to take a great body building pic? You might want to show off your body – of course – but you also want to show off your muscle tone and bring to the forefront what you’ve been working so hard to achieve over the months and months that you’ve spent building this beautiful body.
To start with, you need to be sure that ALL of your muscles are perfectly toned and cut the way you want them to be. When you take your body building pics, you want the best of you to come out through the photograph and showcase the muscle tone you’ve worked so hard to build.
If you are serious about body building, having some great pics can make the difference between people taking you seriously and people just writing you off as another wannabe. Be sure that whatever pics you have taken are done tastefully and that they show what you have achieved in your body building career.
If you can afford it, you should hire a professional photographer to take your body building pics. A professional will know how to pose you in the best ways to maximize the way you look. They can also make you look amazing – assuming that what you have to work with is able to look good!
You will want to be sure and have a deep, dark tan, so go to a tanning bed or look into spray tans. Tanned muscles look way better than white muscles, so you will want to have that “Hawaiian Tropic” look before your pics are taken. Choose attire that will show off your muscles that you have worked so hard to hone. Go tasteful, though, and don’t show too much skin. You don’t want your body building pics to be pornographic in any way lest you take away from your credibility as a serious body builder.
If you are looking for body building pics, you will be able to find them in a variety of places online. Just doing a quick search for “body building pics” yields results of over 20,000 sites. If you are looking for motivational pictures, you can be sure to find them. All you have to do is look!
Body building pics are a great way to not only show off the physique you have worked so hard to achieve, but they are also a great way to motivate others to keep going with their body building goals. Post your body building pics on sites that allow you to do so and then take pride in what you’ve worked so hard to achieve!
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Bodybuilding Diet… Not Rocket Science

Actually, I’m not sure why I even call it dieting becaue you’re not really cutting calories or anything. However, it’s a well-known term and it’s a lot less scarier than say “bodybuilder eating principle guideline”.

Some of these rules are also in the Gaining Muscle Made Simple but I think it’s important enough to re-write them out again.

There are a few simple rules that most bodybuilders

#1 - Eat Breakfast

This is one of the most important meals throughout the entire day because your body has been in a fasting state for 8 hours or so and it needs to soak up all the nutrients it can get right away.

#2 - Eat Six Meals a Day

Ideally you want to eat every three hours because that’s about how long your body takes to digest food. Why eat so often? Because eating helps your body maintain an anti-catabolic state (catabolic state is when your body breaks down muscle tissue for energy) and promotes anabolism (which is your body turning basic macronutrients into muscle tissue). Why not more? Well for one thing your body won’t really digest the food that quickly and if you decide to eat in the middle of night you’re disturbing an important process called sleep.

#3 Get 8 Hours of Quality Sleep

8 hours of quality sleep doesn’t mean 3 hours of tossing and turning and finally 5 hours of deep sleep. Read my Zzzzzz article on tips for sleeping.

#4 Eat 20 grams of Protein Every 3 hours

Actually, you should really eat about 1/6 of your total protein intake which is around .7g of protein per pound of bodyweight to 1g of protein per pound of bodyweight during mass gaining cycle. 20grams is just a simple rule of thumb but don’t feel like it’s engraved in stone.

#5 Go Whole Wheat

Whole wheat is pretty simple. Unlike the refined white break, whole wheat doesn’t make you as hungry later and doesn’t create an sugar spike in your blood glucose levels, which are both important if you don’t want to gain fat.

#6 Natural Over Powder

It’s almost always better to eat natural lean meat from beef, chicken, and fish. One exception is the post workout meal in which it’s good to eat fast-reacting protein such as whey protein powder. The problem with fish is that some of the farm-fish have high mercury levels. As a result, try to always buy wild caught fish from the ocean when possible.

#7 Get Your Veggies and Fruits

Veggies and Fruits have a lot of antioxidants and are in general good for your health. Pretty simple.

#8 Cheat Within Means

When I say have a cheat meal 2-3 times a week, that doesn’t mean hit the buffet and load up on a 1,500 calorie meal. In fact it’s better to actually cheat on 3 meals than to have a huge feast.

#9 Avoid Eating Out

Eating out is fair unhealthy and should usually be counted as a cheat meal unless you know exactly what the nutrition is for the food you are ordering.

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