Stop Not Seeing Results Working Out In The Gym

Did you know that after 10 years of seriously working out in the gym, I have found the one word that will change everything for you.

Most of these are important and some can be illegal, but it’s not any of these listed;

  • Diet
  • CrossFit
  • Steroids
  • Cardio
  • Starving
  • Supplements
  • Vitamins
  • Minerals

It is NONE of the above, but it is one word and if you do it correctly, you will see a 180 degree turn in results quickly.

Yet most people fuck this one tip up in the gym while working out daily.

4 time Mr. Olympia Phil Heath does it correctly. And he is the biggest, most successful bodybuilder on the planet. But why don’t people follow his lead?

I see it all the time, people make this mistake and the way to fix it is to not just read this, but learn how to do it.


Form is the key to your success with your body.

That doesn’t mean to just try to slow up your workouts or do it textbook.

It means that you need to do each exercise differently, and the goal is to focus the exercise on the muscle you are trying to hit with your mind.

When you do chest presses, are you REALLYYYYY doing your chest? Or are you pushing it with alot of shoulderss,back,triceps,and grip strength?

Next time you do your workout, try to connect your mind to the exercise and feel it in that muscle. Do a few reps different ways until you feel it in that muscle working the most, then repeat that rep until you exhaust. Pick a weight that allows you to get 10 reps or maybe even 11 max for 3-5 sets.

You may need to reduce the weight you use to get to that ideal form, it doesn’t matter, all that matters is that you use the most weight that you can handle in the correct form.

Reps don’t mean to repeat what is wrong over and over like so many do.

The warm up is to find your target form, and then any repetitions you do correctly is really a rep. A rep that will lead you to quick success that is. Or you can keep doing the same thing that doesn’t work, but this is here to help you.

Try it and use it, it is one of the best things I have ever done since I started working out. My legs are built better than before and I don’t even squat or deadlift anymore. I know how to use the leg press machine and lunges in the right form now and I kill my workouts with less weight but way better form.

Give it a shot, it works 100% if you make it a priority to find the right form for yourself.

Chuck Strogish

Master trainer certified,professional fitness model


Benefits of Whey and Casein Protein-And How To Use Them

Whey and casein protein are one of the most used supplements in the fitness world because they help you get more of what you need in a quick and easy way.

There are many benefits to whey protein and casein protein alike, but what is the difference? And how do you use each differently to maximize reaching your goals? I’m about to tell you in case you weren’t sure or are new to using them.

Before I tell you, I first must say I hate protein shakes in general. There are only a few I can drink without getting sick of it fast. I don’t like using them but I do as much as I can because they work. To build and keep lean muscle, you need around a gram of protein per pound you weigh daily.

It can vary with each person, but in general, that is the number you want to aim for to be safe. Body builders can eat up to as much as 3 grams per pound, which is tough to do. Try getting 1 gram a day before you try 2 or 3.

Benefits of Whey Protein and When to Use It

  • Whey protein is utilized by your body and muscles very fast and not time released.
  • The best time to use this is before and after workouts, especially after workouts and as a snack between meals.
  • Try to get around 20-60 grams of protein per serving for maximum benefits.
  • The benefits of whey protein is big. It protects your body from burning muscle, letting you build more muscle and keep it. More muscle enables you to get a higher metabolism and a higher metabolism makes you burn fat naturally more and more until you’re much leaner.
  • You can get your protein needs from high protein food sources, but to hit that 1 gram a day per pound you weigh usually takes the need for a whey protein supplement. Unless you can eat like a beast 24/7. Most do not have that type of appetite naturally.

Benefits of Casein Protein and When To Use It

  • Casein is the time releases version of whey protein. Which means your body and muscles slowly use it over a longer period of time. Which also means you get less instantly like whey, but you get little by little over time.
  • The best times to use casein are when you aren’t going to be able to eat for a while. Times generally include before bed, upon waking up if not a big breakfast person, in between meals, traveling on the road, or any other time you can think of.
  • Without taking advantage of casein, you risk finding yourself in a place where you can’t eat healthy, or maybe at all. So you go hours and hours without eating and you can feel your body eating your muscles almost literally. The casein protein will fix that problem.
  • A good example of food that has casein protein in it is cottage cheese. Eat it or just take a casein supplement.

A Good Idea….

They sell a blend of both whey and casein. This takes care of both problems and makes it easier for you. Look for a blend of the two to make your life easier, especially if you hate drinking shakes and want to get them in for the benefits.

Now if you didn’t know this or wasn’t sure, you can easily use each to your advantage at the times they’re good to use.

If you can get better at not wasting muscle, then you will build it better. Just as much as just focusing on building muscle through calories and training. You have to remember that your body is using muscle to support your training and you need to give it whey and casein at the right times to avoid going in the negative balance.

Don’t look too far into it, just use both of these consistently and work on eating lots of cleaner carbs and hitting that 1 gram protein number. If you fall short, you can always have a high protein meal or shake, and begin again.

@ChuckStrogish, Fitness Model. Follow on twitter or follow this blog to receive updates for free.


Get a Flat Stomach Sooner With Amino Acids Intra-Workout

Getting a flat stomach requires doing multiple things. One of them is knowing how to use amino acids intra or during your workout to achieve the fastest and maximum results.

What are amino acids?

Amino acids put simply are the building blocks of protein and each amino acid has a benefit that leads to a huge benefit when all combined together.

When to use amino acids to get a flat stomach?

One way of burning more calories and preserving muscle is to get an amino acid drink and always drink it during all cardio and weight training workouts. They often taste great too and last about a month.

Having more muscle by weight training will make you burn the most calories,so it’s important that you aren’t burning muscle off while you’re trying to build it. That’s what amino acids do, they prevent muscle loss while trying to build muscle.

Especially amino acids like Leucine, Arginine, and Tryptophan. There are many more included in the mix but those are just a few that work great.

Some of the brands that work good are Xtend, Monster Amino,and thousands others. Just ask around or research amino acid intra workout drinks and then go pick one up that is a reputable brand and has a flavor you like. I personally love green apple and orange flavors. Grape is usually good too.

It’s not going to be a hit after one night of using it, you must use it consistently and never workout without it. Look at it this way, it’s a tool to help you be burn more fat, allowing you to get that flat stomach much faster than not using it.

To get a flat stomach, you know to cut carbs and sugars as much as you can, do alot of calorie burning cardio to burn off calories, try to eat as clean as possible for as long as possible while doing, and you need to supplement smart to make things as effective as they get.

It’s not easy to do or everyone would be walking around with that ideal flat stomach. But it’s definitely doable with a little bit of the right knowledge of what to do, and the consistently and belief that all of it is worth it.

Amino acids will make each workout that much more efficient by doing it and I swear by it. Never workout without it. I switch up the brands and flavors all the time but the same ingredients and what not are basically the same.

If you’re not doing amino acids now during your workouts, I highly recommend you do, especially if you want to burn off fat and the goal is to get a flat stomach in the near future.

Another benefit is to aim to drink a gallon of water a day. You can either put the amino acids in your gallon to make all that water taste better or you can just add the amino acids scoop to your 20 or 32 ounce bottle of water during each cardio session and weight training workout.

Over the course of a year, I don’t know a percent that it will boost your results by doing this, but it works big time. So much that I wouldn’t even try not doing it. You get alot of these amino acids from clean protein and food sources, but the problem is eating the right amount of the same foods all the time.

That’s where the aminos come into play. Get them in, lose more fat, and specifically belly fat, and be more efficient at attacking the belly fat for a flat stomach sooner.

If you don’t know where to start or don’t currently exercise much or at all, I recommend playing my weight loss game by downloading my ebook called the Weight Loss Method on Amazon today. You will play a game that automatically lets you do what the fitness pros do to lean up, and lose fat. You just play the game for 20 straight days.

@ChuckStrogish twitter.

Fitness Model Chuck Strogish

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