4. Try as much as possible to be on the move.
The world is becoming too "sedentary". Lots of people are not "moving". No thanks to the so called civilization. The other day, i overheard someone ordering for food online. Can you beat that? What does it take to go to a nearby eatery and eat the "poison" they prepare. I really pity those customer care reps/agents. They are always on seat for long periods.
Walking is a very good form of exercising. Not matter how short the distance is, well, the longer the better. Rather than drive your car from your "bedroom" to your "boardroom", you could pack your car some distance from your workplace and trek. Rather than use the elevator use the staircase. While in the office, take a few minutes of walking around, it is very helpful.
You could even take it a notch higher by exercising during breaktimes.

Happy new month. May God grant us all the grace to actualise our goals before this year's end. Amen. Happy sunday

This week i am going to be giving us tips on how to maintain our muscles while burning fats. You want to burn those layers of fat hiding the muscles, these core-tips will be helpful to us all. WATCH OUT.

Bulking up

NeduLuiZ:
Bulking up

Nice one. You are indeed keeping it real. No time to waste time. It's all about "PUMPING IRON".

hi pristinemuscles,
good job with your thread. I'm really impressed. please how do I reduce the size of my butt. I've tried countless squats and lunges it they seem not to work. I have a nice body except for this issue. thanks

cutelover19:
hi pristinemuscles,
good job with your thread. I'm really impressed. please how do I reduce the size of my butt. I've tried countless squats and lunges it they seem not to work. I have a nice body except for this issue. thanks

Thanks for the accolade. Now to your question, if i got you right, you want to reduce the size of your buttocks. Well, first of all, our buttocks is made up of adipose tissues(fats) and how do you burn fats? By exercising and watching your diets(eating clean). There is no such thing as reducing or burning fats in one part of the body and leaving the rest alone. Fat burning must take place throughout the body. So one must come down in weight to achieve a reduction of fat around the butt. So you doing squats and lunges is like looking for a needle in an ocean.
Work on your diet and do general body exercise and if your butts are still that size which i doubt will happen then it can be genetics. Moreover, most ladies like guys with a prominent butt.

Happy father's day to all the fathers all around the world. It has been quite awhile.
Straight to the bizness of today. How to burn fats while maintaining those muscles?
This can be quite tricky to achieve but it is still achievable all the same.
Fats and muscles are two antagonistic tissues in the sense that as one reduces the other increases and vice-versa. While one is very active metabolically the other is metabolically dormant.

Tip 1
Diets must be clean. "Clean" here means should contain all the required nutrients in the right proportion. Protein,complex carbs, healthy fats, vitamins,minerals and water. People do get it all wrong when we talk about carbs. Ever heard of whole grains(brown rice),oats, yams even sweet potatoes. They take longer time to digest thus making them tend to fill us up quickly. No matter what we say, fats are very vital to the body but the issue is whether it is healthy or not. Mono and polyunsaturated fats are what our body needs. Saturated and trans fats can be harmful to our body. Avocado pears, walnuts,olive oil, fatty fish like salmon,titus, chicken oil etc. Then the king of all "protein". This nutrient is building blocks of the muscles. Lean meats, eggs,fish,peanuts,beans are some of the commonest animal and plant proteins available.

Tip 2
Increase your volume of strength-training exercises. What do i mean? Challenge your body more. If for example you were doing 4 sets of 10 reps for bench-pressing, you can up the ante by doing a superset of 9-10 reps. Remember, the muscles needs to be challenged and this is also crucial for muscle growth.

PRISTINEMUSCLES:


Thanks for the accolade. Now to your question, if i got you right, you want to reduce the size of your buttocks. Well, first of all, our buttocks is made up of adipose tissues(fats) and how do you burn fats? By exercising and watching your diets(eating clean). There is no such thing as reducing or burning fats in one part of the body and leaving the rest alone. Fat burning must take place throughout the body. So one must come down in weight to achieve a reduction of fat around the butt. So you doing squats and lunges is like looking for a needle in an ocean.
Work on your diet and do general body exercise and if your butts are still that size which i doubt will happen then it can be genetics. Moreover, most ladies like guys with a prominent butt.

thanks bro, you're the man. can't wait for the next update.

PRISTINEMUSCLES please send me your contact via Whatsapp bro

nonny400:
PRISTINEMUSCLES please send me your contact via Whatsapp bro

08133746885.

PRISTINEMUSCLES:
Myth number 3
IF YOU DO COUNTLESS NUMBER OF SIT-UPS IN A DAY,YOU WILL EVENTUALLY ACHIEVE A WELL-RIPPED OUT ABS.
This is another fallacy from God knows where.
When i started training, i noticed my muscles were undergoing tremendous transformation but when i looked at my stomach,i would hiss.Reason being that they looked quite bloated.Although at that time i was not paying much attention to my abs.
I told some of my colleagues about my plight and they told me to be doing multiple numbers of sit-ups daily.I took their advice but it was as if i was flogging a "dead horse". I did not notice any change in my abs. Then i went online did some researches. All i saw were do sit-ups/abs-crunches.
But one article caught my fancy. It was as if kratos wanted me to have that much desired ripped mid-section.
I devoured the article like a mad-man eating bread and bean-cakes.

I'm a fan. have been working on my midsection for long, with little result...please direct me to d website

I love iron and pumping...

92kg barbel. 15kg discs x 6..

PRISTINEMUSCLES:
Watch out for my unleashed pics. There is no limit to which we can transform our body into. Our body is clay. Mould it to what you want it to become.

want to ask if you make use of supplements in your work out. Also, which of the supplement would you recommend for ectomorph

needinfo:
want to ask if you make use of supplements in your work out. Also, which of the supplement would you recommend for ectomorph

I do take supplements sometimes. But it is better you begin your training without supplements or more of going natural. Basically eating good diets, resting well and training "dirty". As you progress you can introduce supplements like creatine powder, whey protein.

please, how long would it take for me to get ripped I've been training for about two months and I'm not seeing any tangible results except for my triceps being hard. what can I do? I eat light and eat protein in high quantity, I use the below supplement too. reply asap cos I'm about giving up

amaben2020:
please, how long would it take for me to get ripped I've been training for about two months and I'm not seeing any tangible results except for my triceps being hard. what can I do? I eat light and eat protein in high quantity, I use the below supplement too. reply asap cos I'm about giving up

First, I do tell beginners, dnt count the days, make the day count.

Now to ur issue, working out for 2mnths and you not seeing results means you v either bn doing wrong programmes or you'v not been eating well.

Working out with protein supplements shld give yu results(no mata how little) in less than 2mnths. This brings us to the fact that you might actually be working out with the wrong supplement( I recommend whey protein or creatine powder)

Lemme knw your workout routine for the past 2mnths, let's start solution frm dere

amaben2020:
please, how long would it take for me to get ripped I've been training for about two months and I'm not seeing any tangible results except for my triceps being hard. what can I do? I eat light and eat protein in high quantity, I use the below supplement too. reply asap cos I'm about giving up

@jadonjack, thank you for that advice.

Okay, lets get down to thw business. From your pics i can see "some" developments but let me ask you some few questions

What is the core of your training?
Are you doing the basic workouts like the bench-press,biceps curls,dumbbell press,squats etc?
How is your diet like? You made mention of taking proteins in high quality. I want you to give me examples of the protein food you are consuming.
What carbohydrate do you take?
Do you rest well after workouts?
What equipments are you training with?
Is it freeweights or machines? Like i will always tell every beginner,never start off with machines always begin with freeweights for results.
Do you want to be bulky or lean?

2 months is too short a time to give up. For you to have started at all means that you want to have a healthy looking and physically fit body and trust me you won't regret it. You have to be patient, consistent, determined and strong.
Remember no pain no gain. Nothing good comes easy.
I want u to answer those questions and lets kickstart from there.

My fellow iron-warriors, how is the muscle pumping? Remember that the iron must never go COLD, WARM shall it always be.

The training today was out of this world. We killed it.

Letz motivate ourselves with these pics.

Below is my body-builder of all time.
SHAWN "Suga" RAY. This guy's physique is off the hinges. Damn, having raw pure beef muscles, at a bodyfat percent of less than 2 percent. This is simply amazing.

Next is elite fitness model SIMEON PANDA, standing at 6.1 with a waist size of 27 inches. This is crazy. He sure has the body of a greek god called HERCULES. See his transformation.

You think you have a defined pecs, wait till you see this one. This is what i call dried and pumped raw beef pecs.

After my workout today. Those pecs were warmed up indeed.

Even the babies are not left out.

PRISTINEMUSCLES:
After my workout today. Those pecs were warmed up indeed.

nice one. I'm also pumping...
I like it like food..

Johnbosco77:

nice one. I'm also pumping... I like it like food..

That means that you are an "iron chopper". Good to know. You are welcome to our joint of "iron choppers".

Good evening my peeps. How was your day? Hope those muscles were pumped really hard.

I will be telling us how to boost our testosterone levels naturally. Let me tell you, the female folks are drawn to men with a high level of testosterone by default. Before i continue my lovely piece, what is testosterone? It is the male sex hormone responsible for those masculine characteristics like facial hairs, chest hairs,pubic hairs, muscles,deep-voice, prominent adam's apple,broad shoulders and the male "smell". A lady can smell a man with high level of testosterone from miles away.

So this weekend i am going to be dropping tips of how to boost our testosterone level naturally.

Watch out.

Straight to the business of today.

1. Loose weight
If you want to boost your testosterone naturally then loose weight. Most especially around the belly(abdomen) and the waist regions. Moreover insulin resistance which is very common among overweight and obese folks has being linked to low testosterone level.


2. High intensity exercise
This can boost one level of testosterone naturally. High spurts of exercises averaging 20 minutes maximum can blast t'sterone. Sprints, low reps of maximum weight in bench-press, squats, barbell curls can give you that testosterone euphoria.

3. Increase your zinc level.
This mineral component is very vital for the formation of testosterone in the testis. Food sources like meat,fish,beans,raw milk. So proteins not only boost muscle growth but also testosterone level.

4. Minimize stress
Stress not managed well can lead to high cortisol level. This hormone can reduce the level of testosterone in the body and cause the rapid deposition of fats.