E-Book Download Includes 3 Complimentary Gifts
101
Fitness
Myths
YOU MUST AVOID
MORE THAN 100 HOT AND FRESH
STRATEGIES TO GET YOUR BEACH BODY
WITHOUT ALL THE HYPE
"If you are tired of chasing fads, do yourself a favor and get this practical book loaded with powerful information." Trent Lootens – Editor, BodyBuilding.com []
[Why Read This Book] [What you will learn] [Sneak Preview] [Contact] [Download] [Media ]
Watch the Interview
5 Reasons
to read this book
(even if the idea of working out or dieting panics you)
#1
MOST PEOPLE SAY YOU CAN’T GET IN SHAPE IN A SHORT TIME.
THEY’RE WRONG.
If you’re new to the gym or have been working out for years, if you’re frustrated because you don’t see results, this book gives you the potential to achieve dramatic results in ONLY 8 to 10 weeks. I’m not talking about Mr. or Ms Universe’ body, but a beach body you can be proud of.
#2
GET A PLAN –
WORKING OUT VS. TRAINING
Training is different from working out. Training requires a goal, if you don’t know where you’re going, there’s no way to get there. Be specific. Do you want to lose 8 pounds? Bench press more weight? Become better at tennis? Improve an injured knee or shoulder? You must establish what training means for you specifically to achieve your goals. This book shows you how.
#3
SQUEEZE EVERY LAST MINUTE FROM YOUR SCHEDULE.
This book is for people who want to improve their bodies but don’t have a lot of time because they have a life. You can achieve a better physique by doing 2 to 3 intelligently designed workouts per week, eating sensibly and still have a social life. You don’t need to be a hermit to get in shape!
#4
YOU CANNOT
‘OUT-EXERCISE’
A POOR DIET.
You can train like a fanatic, but if your diet is off—it will never lead to success. The goal is in the perfect diet to build the physique that you want. This book shows you how to avoid the dreaded “Yo-Yo” effect by combining diet with exercise correctly, to meet your goals to feel & look terrific.
#5
DISCOVER THE BEST
DIET AND FITNESS
STRATEGIES
THAT WORK.
In this book, there are more than 100 unique diet and fitness strategies that can be implemented immediately. If you apply just several of these strategies, you’ll finally witness success, gain praise from your peers, feel great about yourself, and get the body you’ve wanted for so long.
[ ] [ ]
FITNESS WISDOM FROM INDUSTRY LEADERS
(Editing note: In this area, when you hide content, please hide the corresponding tab as well.)
[Trent Lootens] [Victor Martinez] [Steve Shaw] [Jolene Rogers]
Trent Lootens
Editor, BodyBuilding.com
"If you are tired of chasing fads, do yourself a favor and get this practical book loaded with powerful information.”
Victor Martinez
2007 Arnold Classic Champion 2007 Mr. Olympia Runner Up
"If you are serious about gettin in shape, look no further. Maik Wiedenbach is one of the highest paid trainers in the country for a reason and he delivers with 101 FITNESS MYTHS. No hype, no fads, no gimmicks, just results!"
Steve Shaw
Editor in Chief, Muscle & Strength
"In 101 FITNESS MYTHS Maik Wiedenbach separates fact from fiction, and provides you with a blueprint on how to forge ahead and reach your goals. Jam packed with useful tips, you will learn why most folks toil endlessly at the gym, yet remain miles away from achieving their dream physique. Don't waste another second on ineffective workouts and diets. Read 101 FITNESS MYTHS now."
Jolene Rogers
"101 Fitness Myths by Maik Maik Wiedenbach, is an empowering read based on the premise that anyone is capable of achieving an impressive physique with proper nutrition and sufficient workout intensity and volume. If you want to design your own fitness program or makeover your existing one, this book will be an invaluable instrument to your success. Wiedenbach targets fitness misconceptions that prohibit people from realizing their full potential and imparts an arsenal of principles and strategies to amplify your progress. Prepare to be enlightened in all aspects of fitness including Weight Training, Cardio, Nutrition, Lifestyle and Supplements."
What you will learn
#1Recognizing if fat burners are correct for you specifically and if so, which you should consider. #2The best approach to cardio (before or after weight training) and your goals. #3When the best times to eat are and which foods are correct to eat. #4Obtaining and keeping the correct mindset while targeting various muscle groups. #5Straightforward formulas for calculating your diet - eat properly and get your beach body. #6Correct warm-ups for lower and upper body to obtain maximum results while training.
#7Best approaches to calorie counting and intake. #8Cut through industry hype and understand the differences between ‘Bulking’ vs. ‘Cutting’ exercises. #9What to consider before drinking shakes. #10Understanding fatty foods which are good and which are not. #11How SPINACH is great to offset acidic foods and for its antioxidants, not iron. #12Why cyclists or mountain climbers can eat Granola bars; not the rest of us. #13How-to instructions for creating fat-burners right from home.
#14Why balancing calorie intake for proper metabolism is important. #15The particulars DO matter! Not all foods or people are created equally. #16Bigger, better or toned biceps are everyone's dream, yet most go about building and toning biceps completely wrong – HINT: Stop curling. #17Why the traditional approach to dieting is flawed. #18Everything you need to know about Steroids, there are only the bad and ugly. #19Top 5 natural supplements (Hint: Don’t expect to gain 25lbs. of muscle mass in 10 days).
#20Why nutrient timing is critical for maximizing your returns from training and how to do it correctly.
ARE YOU READY TO START TRAINING?
ORDER '101 FITNESS MYTHS' NOW TO LEARN
OVER 100 STRATEGIES TO GET YOUR BEACH BODY STARTING TODAY!
[Yes, I want this book]
[ ] [ ]
1/20
Sneak Preview
(Editing note: In this area, when you hide content, please hide the corresponding tab as well.)
[Table of Contents] [Introduction] [Myth One] [Myth Two] [Myth Three] [Myth Four]
Table of contents
Part I: Gym & Weight Training – Myths
I don’t have the genetics A pro routine will make me big Pros have secret exercises I am a hard gainer Dead lifts are bad for your lower back Squats are bad for your knees Flat bench is the best exercise for chest I want to transform my fat into muscle Shaping versus bulking exercise: What’s the difference? You need to do barbell curls for your biceps Women need different exercises than men Women need to lift lower weights and higher repetitions than men No pain, no gain Aspirin helps with soreness I don’t train legs because I already ride my bike, play soccer, etc. More sets are better A split program is the best way to work out High intensity training (HIT) is the best way to gain mass I want to look like… A wide grip works the outer parts of the muscle
Squats give you a big butt You can alter the shape of your muscles by performing certain exercises Women should not lift weights because it will make them bulky Low repetitions are for bulking You need a pump for muscles to grow You need to go to failure on every set during every workout Ab Blaster, Ab Roller, Ab Wheel, the Super Ab Machine Electro stimulation helps to grow muscle Bodybuilders aren’t really strong You need to stretch before lifting weights Weightlifting stunts growth therefore kids shouldn’t lift weights Isometrics build muscle You can reduce body fat in a spot Go heavy or go home Once you stop training all the muscle will turn to fat You have to eat big to get big Free weights are better than machines Abductor and adductor machines are great for slimming thighs Weight training makes you stiff and inflexible Cheat repetitions are good for muscle growth
Part II: Aerobic & Cardio – Myths
Cardio at a target heart rate burns only fat—a fat-burning zone Cardio is to get lean; weightlifting is to bulk up Don’t do cardio when you’re trying to bulk up Should cardio be done before or after weightlifting? Wearing warm-ups while doing cardio burns more fat What kind of cardio is best? Warming up on the treadmill works best Part III: Diet & Nutrition – Myths Grapefruits burn fat Fruit is good for you Exercise on an empty stomach burns more body fat A calorie is a calorie The body can only use 30 grams of protein per meal Shakes are great for weight loss I don’t want to watch what I eat but rather exercise more Don’t eat after 6 p.m. if you want to lose weight Eat only the egg whites not the yolks
Fats make you fat The good guys among fats and why they are your friends You will lose weight on a diet that calls for eating one kind of food Low carbohydrate diets are best for weight loss Diet sodas are good for weight loss Red wine is good for you Eat spinach; it contains a lot of iron Salt is bad for you Chocolate is bad for you Asparagus has negative calories I don’t have to weigh my food because I can eyeball portions A high protein diet can cause kidney failure Granola bars are a good snack There are good carbohydrates and bad carbohydrates Cereal is a good breakfast A cheat day a week is okay Soy protein raises estrogen levels As long as I eat the right macronutrients, it doesn’t matter when or what I eat Fatty foods go straight to the hips Soup is good diet food Milk obscures muscles by giving you thick skin You should lose two pounds of fat a week
Part IV: Supplements – Myths I’d look a lot better if I took steroids Steroid replacements are just as good as steroids The 5 best supplements are… Fat burners will get me lean Creatine is bad for the kidneys I don’t need a multivitamin Cellulite creams help to tone the “problem areas” Diuretics or water tablets will help you get lean Green tea burns fat Sports drinks are necessary during a workout Protein bars are good for you Energy drinks before a workout gives you an edge
Part V: Lifestyle – Myths Stress and cortisol cause weight gain The importance of sleep is overrated I have never been in shape; so why should I believe I can do it now? My job does not allow me to make gains Bodybuilding requires me to be socially awkward, which means I can’t do it I am too old to get in shape Vegetarians cannot build muscle Organic food is better for you I can drink alcohol and still build muscle and burn fat I have a slow metabolism; that’s why I am overweight I travel a lot, which makes it impossible to eat healthy
Purchase to read the rest of this book
[Yes, I want this book]
[ ] [ ]
Introduction
Why You Need This Book
“I’m at war with the fitness industry” —Maik Wiedenbach
NYC Top Paid Personal Trainer –
NYU Professor of Exercise Science –
This is the book I wish I had when I began weight training twenty years ago. It would have saved me not only my time and money, but also countless days of feeling frustrated and incredibly lost.
My name is Maik Wiedenbach, and I was born and raised in Germany (If you could hear me reading this out loud, you would be enjoying my horrible accent!).
I was a decently gifted athlete growing up, and had the privilege of representing Germany as a World Cup level swimmer.
I came to the United States on a swimming scholarship, put in my time on Wall Street after graduation, and eventually found my way back to sports as a competitive bodybuilder, personal trainer, and nutritionist. In addition to running my own high-end fitness company with 4 employees, I can be found writing for several fitness publications and teaching graduate level fitness at New York University.
I am at war with the fitness industry. The current fitness industry is misleading you with false information, forcing you into routines that lead to injuries over time, and feeding you
supplements that hurt your wallet and your overall health. If that’s not enough, they are creating a dependency on their products, magazines, and ever-changing theories that are completely artificial and unnecessary. They have created a system that forces their consumers to believe that you can only achieve the perfect physique if you are 24, working out 6 hours a day, and consuming a series of supplements. Wrong.
With my book, all you will need is 3 to 5 hours a week of properly executed exer¬cises and a reasonable, not extreme, diet to get the body you’ve always wanted. If you are here for the 6-minute abs pitch, I am sorry to say this is not the book for you.
When it comes to fitness, this is all you need to know: there is no secret. As complica¬ted as the industry makes it out to be, fitness is actually quite simple. You just need to know what to do, and how to do it properly.
Of course, there is work. Again, there is no secret. You have to put in the work to see the results. But once you have the tools and a sense of direction in your fitness journey, it will elevate your actions and make following through so much easier by putting you in control of your destination.
Purchase to read the rest of this book
[Yes, I want this book]
[ ] [ ]
Myth #1:
I don’t have
the genetics
I hear this a lot—both in the gym and casual conversation. Genetics are a favorite scapegoat for athletic shortcomings. We blame genetics for our failure to build muscle or lose body fat. But how much do genetics really influence your success in the gym?
The answer is less than you would like to believe. While everyone has inherited a certain blueprint, which includes having good and not-so-good muscle groups, certain hormonal levels, and fat storage tendencies, it is also true that ANYONE can get in amazing shape.
You are trying to build the best body for you, not to emulate someone else. Think of your body as a plant. Given the right conditions, a plant will grow and blossom.
If it doesn’t, that means something is wrong— a parasite, not enough light, or too much water, perhaps.
The same applies to your body: There is always an explanation for why you’re not progressing.
Success in training has three pillars: training, recovery, and nutrition. Most people at best get two out of three right.
Most of us don’t have the potential of Arnold Schwarzenegger, but that doesn’t mean we cannot achieve our own goals. By way of example, look at the guy next to Arnold: Frank Zane.
Continue reading...
He had narrow clavicles, a long torso, sixteen-inch arms, and weighed 190 pounds at a height of 5’10”. In short, he had one of the worst possible genetic makeups for a pro bodybuilder.
Yet, he won Mr. Olympia three times, beating Arnold!
How did he do it? He stuck to his diet, trained with unmatched intensity, and did not take no for an answer. He realized that he couldn’t compete with Arnold on the basis of mass; so he created the most symmetrical physique, which many people still consider as close to perfect as a human can get.
Frank Zane’s story is inspiring. Your first step is to honestly assess yourself, your schedule, and your training experience, and devise the plan that’s right for you.
What is my goal? Mass in the upper body? Lean legs?
If your progress has been snail-like, then you might need to work out less often to give your body enough recovery time. Another approach would be to focus on certain body parts that you deem weaker and train them twice a week. Look at your body like a piece of art. You are the artist; it’s up to you to create the perfect physique for your particular body.
For example, if you have wide hips, don’t waste your time with oblique training to make your hips narrow; train your shoulders instead. The wider your shoulders are, the narrower your waist will appear.
Continue reading...
Also, stop working out and start training. Training means, “to increase the capacity to perform a skill or work.” If you are still training with the same weights after twelve months, you are simply not better. Push yourself to the limit in every workout to achieve your goals. Training is a lifestyle; whereas working out is neat and cute like a French class you take every two weeks. The only way you’ll really learn French is by moving to France and speaking only French.
The same applies to your body; it is a 24/7 project—training, eating, resting, and learning.
Remember, creating a physique is not a race against other people. You are doing this for yourself. If someone else gets in shape quicker or with seemingly less effort, don’t be discouraged. Don’t psych yourself out with complaints about your genetics because you can’t change them. The time you spend complaining could be much better used cooking a healthy meal or working out.
PURCHASE THE BOOK TO READ THE REST OF THE MYTHS
[Yes, I want this book]
[ ] [ ]
Myth #2: A pro routine will make me big
A routine that supposedly got Mr. Olympia to where he is will most likely not work for you.
By the same token, asking the biggest guy for advice is probably the worst mistake you can make during your quest for a better body.
Here’s why: Pro bodybuilders can train at a much higher level since they hold several advantages over you: superior genetics, the ability to sleep eight hours a night, and eating six to seven meals a day. If you look at pictures of top athletes as young people, they are already more muscular and leaner than their counterparts.
They tend to store less body fat and push nutrients into the muscle, which is why they can consume 5,000 calories a day without becoming obese.
And yes, there are drugs, a whole plethora of them, which enable them to diet more strictly and recover more quickly. There are anabolic steroids, growth hormone, insulin, diet drugs, thyroid medication, appetite suppressants, fat burners, and plenty more.
Anyone who tells you that this type of development can be achieved without drugs is lying or trying to sell you a supplement.
The average person, who has to deal with job, family, and career, simply cannot maintain such a demanding regime. If you’re like most of us, you just have to carefully track your progress and adjust your routine accordingly.
Continue reading...
Ask yourself every ten weeks: Am I getting stronger? Can I do more repetitions?
Am I leaner?
If after several months the answer to all these questions is no, you need to adjust your routine and diet. Overtraining could be one of the problems.
If you haven’t progressed in the gym for several weeks, take a week or ten days off from the gym. You can take up other sports for a while, but rest as much as possible.
While you’re resting, keep your calories slightly elevated without eating a lot of junk food. Many trainees are over-trained and underfed; so the combination of rest and food can produce amazing gains.
While your body is given a chance to recover and rebuild, you should use that time to come up with a new personal routine for the next eight to ten weeks and then stick to it.
When the eight to ten weeks are up, it’s time to reevaluate (pictures or an honest friend can be very helpful) and plan your next step.
PURCHASE THE BOOK TO READ THE REST OF THE MYTHS
[Yes, I want this book]
[ ] [ ]
Myth #3:
Pros have
secret exercises
If you observe a pro or world-class athlete training, whether on DVD or in real life, you will realize that their routines do not reinvent the wheel.
Most workouts are very basic and revolve around the meat-and-potato exercises such as the squat and bench press. So how are they able to achieve more dramatic results than the rest of us?
To begin with, these athletes tend to have a bone structure more favorable to packing on muscle (broad shoulders with a small waist). What’s more, they tend to be naturally lean and are able to process nutrients much more efficiently.
They also know intuitively when to rest, i.e., they are less likely to over-train. Overtraining is one of the biggest pitfalls for most people since they don’t eat or rest enough to achieve maximum results.
If you haven’t progressed during the last eight to ten months despite putting sufficient effort into the gym, a week off with a slightly higher caloric intake might just be the cure.
Most importantly, though, what separates world-class athletes from the average trainees is an amazing mind-muscle connection. These individuals are able to fully focus on the particular muscle they are working and, in so doing, achieve much higher muscle-fiber activation per set.
Continue reading...
This makes their training sessions significantly more productive. So it is not the exercise itself but how the exercise is performed that separates world-class athletes from the rest of us.
The next time you are at the gym, leave your ego at the door and visualize the muscle you are attempting to train. Studying an anatomy chart and learning how muscles move and where they are located can also help.
Most importantly, though, what separates world-class athletes from the average trainees is an amazing mind-muscle connection. These individuals are able to fully focus on the particular muscle they are working and, in so doing, achieve much higher muscle-fiber activation per set.
PURCHASE THE BOOK TO READ THE REST OF THE MYTHS
[Yes, I want this book]
[ ] [ ]
Myth #4: I am a hard gainer
Hard gainer might be one of the most overused terms in bodybuilding and is frequently confused with the somatype of an ectomorph. When most people refer to a hard gainer, they mean someone who has a harder time putting on muscle mass than other people. So called hard gainers often experience frustration and disillusion and turn to steroid use in order to make up for their perceived handicap.
But what really is a hard gainer and, more importantly, is he or she a hopeless case?
Typically, a hard gainer has long limbs, narrow clavicles, and a tendency to be very lean. So is this person doomed in the quest for an amazing physique? Not at all. In truth, the hard gainer’s natural leanness is a big advantage.
A leaner physique always looks better when it’s developed than a body that is twenty pounds heavier and whose muscular development is obscured by water and fat. A hard gainer only needs to put on five to ten pounds of muscle mass in order to achieve a dramatic visual change.
You don’t need to weigh 240 pounds in order to appear muscular when five pounds of lean mass on the shoulders and upper chest is probably enough to go from scrawny to brawny.
There are, however, some things a hard gainer should bear in mind. First, since most hard gainers have limited recovery ability, sessions should be kept brief and intense. Forty-five minutes at the most and no more than sixteen to eighteen sets total for the entire workout.
Continue reading...
Second, train only three times a week, focusing on basic exercises and making sure you get a pump. Third, get eight hours of sleep. If you can take a nap in the afternoon, even better. Try to avoid all stimulants, such as caffeine, since they can impair your recovery.
Fourth, a hard gainer needs to eat at least 500 calories over maintenance (bodyweight in pounds multiplied by sixteen for most trainees) in order to build quality muscle mass. Stick to mainly clean foods in a thirty-five percent protein/forty percent carbohydrates/twenty-five percent fat ratio, distributed over five to six meals a day. An athlete with 200 pounds bodyweight would need 3,700 calories, 600 calories per meal and five to six meals a day. Four of those meals should be solid, plus the pre- and post-workout shakes; make sure to keep it a clean bulk. You want to gain quality muscle mass, not just weight.
In my experience, people that claim to be hard gainers are often terrified of getting fat and therefore do not take in sufficient calories. Some coaches even go as far as to say: There are no hard gainers, just under eaters.
Keep in mind, Frank Zane was the quintessential hard gainer, and he built one of the best physiques ever!
PURCHASE THE BOOK TO READ THE REST OF THE MYTHS
[Yes, I want this book]
[ ] [ ]
101 Fitness Myths
TAKE MY WRITING FOR A
TEST DRIVE - GET MY E-BOOK…
The Carbohydrate Bible
Absolutely
Free!
6 Chapters explain the most
misunderstood macronutrient and will
change your perspective forever.
[Download]
Enter your details to download
(Book will be sent to email provided)
You’ll Also Get
Maik’s Weekly Newsletters to Learn Ways To Look & Feel Your Best.
Join Maik Wiedenbach and receive The Carbohydrate Bible FREE…
NOTE:
All publications from this Website require Adobe Reader.
Click icon to download Adobe Reader to view publications.
[]
ClickBank is the retailer of products on this site. CLICKBANK® is a registered trademark of Click Sales, Inc., a Delaware corporation located at 917 S. Lusk Street, Suite 200, Boise Idaho, 83706, USA and used by permission. ClickBank's role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.
With your purchase of 101 Fitness Myths you’ll also
receive 3 Bonuses
$12.95
Over 17,000 copies sold
+ Extreme Fat Loss Work out Plan
(4 week plan to drop 10lbs quickly)
+ The Carbohydrates e-book
(See description to the left)
+ Charter Member E-Newsletter
All pricing is in US Dollars
[Buy Now]
All Downloads Available Immediately by Clicking Download From Your Customer Receipt.
100% money back guarantee
Payment will appear on your statement as
ClickBank, the retailer of 101 Fitness Myths.
Meet
MAIK WIEDENBACH
[]
Maik Wiedenbach – Presently a Professor at New York University teaching Exercise Science, is a two-time World Cup and Olympic-level swimmer from Germany and a contributing author to Muscle & Strength magazine. Maik Wiedenbach has been feature in Raine magazine, Flex magazine, Crain’s NYC Business, Training & Fitness magazine and many others, is currently the most sought-after and highest paid personal trainers in New York City.
[
101 Fitness Myths
Click to download
]
Copyright 2015, 101 Fitness Myths.
[Terms & Conditions] I [Partners]
101 Fitness Myths
139 East 57th Street, 7th Floor New York, New York 10022
www.101fitnessmyths.net
