How to Build Muscle the No Nonsense Way

By Tony Xhudo M.S., H.N.

You can build muscle using the basics of diet, supplements, and 35-45 minutes of excercise. There are no miracle pills, no steroids, no unmanageable plans with hours in the gym. Written by Tony Xhudo, M.S./H.N. Board Certified in Holistic Nutrition who specializes in Sports Nutrition. You will not be let down!

About The Author

I've been studying nutrition and training for 40 years now. I'm a firm believer that every person young or old can achieve in building the body they so longed for. My whole life has been a journey in the field of health and fitness, searching for better methods in being able to provide those that need the best possible chance in leading a fit and healthy
lifestyle.
Through my efforts in health and fitness, I have been able to help thousands of people achieve their personal fitness and health goals. I have shared everything of my knowledge that I know in my books to those of looking to get in shape and look great !
I hope you enjoy my book and find it to be a worthwhile instruction manuel to build the body you've always wanted.

• Language: English
• Publisher: Dawn Xhudo
• Release date: Sep 18, 2012
• ISBN: 9781479333073

Tony Xhudo M.S., H.N.

Biography Tony Xhudo was born in Albania May 14,1957. He spent his early childhood years in a refugee camp and immigrated to America March 2, 1962 with his family of 10. He grew up in the New York/New Jersey area during most of his teen and adult life. Which led him to join the U.S. Military in 1976 to 1982, Finishing his high school in the Armed Forces, Tony had a calling to become a Holistic Health Practitioner. He entered the "Clayton College of Natural Health", where he attained his Bachelor's and earned his Master's in 1996. He is Board Certified by the (A.A.D.P) "The American Association of Drugless Practitioners". He has studied Natural Medicine & Sports Nutrition for over 20 years, and has had a burning desire to help heal those with affliction's and disease.He has also helped and trained many career minded athletes,collegiate & professional in attaining their personal sports oriented goals, in which many today are excelling at. He is relentless in his research,and pursuit in helping those stricken with illness & disease. He has also helped many to become happy and well once again,as he feels that guess work was not an option when it came to someone's health and well-being in seeking relief from their affliction. Tony has given private lectures to schools,health oriented establishments and consultations to many on a public and private level. He wants nothing more than to share his knowledge through book writing and help as many as he can. He feels that is why "God" put him on this earth to do! You will enjoy reading several of his books that are out in print, on many health related issues, sports nutrition, disease manifestation, anti-aging, and bodybuilding. As he speaks from the heart,He is passionate in his beliefs about heath & general well-being,and has helped many people lecturing on natural medicine, where modern Allopathic Medicine did not.His passion is to educate and inform many of those that have been ill and unhappy with their current health status.In the health society today, it is often said that the people who truly care about the health of others "make for the best practitioners".

Book preview

How To Build Muscle-The No-Nonsense Way

By Tony Xhudo M.S., H.N.

Board Certified By The A.A.D.P.

How To Build Muscle-The No-Nonsense Way

By Tony Xhudo

Published by Dawn Xhudo

Copyright Dawn Xhudo 2012

Smashwords Edition

This e-book is licensed for your personal enjoyment only. This e-book may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to www.smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author

DISCLAIMER: This information was gathered from sources including textbooks, and reports. Neither the author nor publisher assumes any liability for the information presented in this text. This book is not intended to provide medical advice. The purpose of this reference book is only to provide a compendium of information for the reader, for entertainment purposes only. Readers should consult with appropriate medical authorities before using any related products and the proper legal authorities if unsure of the status of substances described herein.

Dedication

I dedicate this to my beautiful and caring wife, Dawn, or should I say -life long partner ! That has inspired me to share my knowledge to the world of health and fitness. She has been my inspiration in all that I have accomplished or still wishing to accomplish. I am thankful for having you in my life, for you remind me what is truly real and genuine – a love that is Unconditional !

I love you Baby !

TABLE OF CONTENTS

Physiology of Muscle Hypertrophy & Hyperplasia

Bodybuilders Approach to Diet, Nutrition,

& Training

Over Training Syndrome: How to Avoid It

Weight Training Principles For Bodybuilding

Best Exercise's For Muscle Mass

Maximizing Your Anabolic Window Of Opportunity:

BodyBuilding Tips,Training, Diet, and Supplements

Liver, Kidney Detoxification For Muscle Growth

Boosting Your Hormones For Maximum Muscle Development: Through Diet, Exercise & Supplements

Aromatase Inhibitors & Estrogen Dominance

Introduction

How To Gain Muscle-The No-Nonsense Way

Here, we will go into detail about building muscle, the no-nonsense way, the easy simplified way of getting results so desired. Basically you don't have to be a rocket

scientist to get results. All that is needed is a sound nutritional diet high in quality protein, mixed in also, some complex carbohydrates and lets not forget our essential fatty acids to build a superior muscular body.

As you will begin to read, you will discover the importance of nutrition. Ask any professional bodybuilder and they will tell you that in order to get muscle's to grow, you need a sound nutritional plan. Your diet should be the most important part of your weightlifting program. I would say that today most of the bodybuilders that have achieved superior muscular growth would attribute diet as the key to their desired growth level. The great Arnold Schwarzenegger was once asked, what is the important factor in muscle development, and he attributed diet as being 90% of his over all muscular growth. So lets keep that in mind as you go through each chapter in this book and not forget the importance of whole quality food.

I cannot emphasize enough that we are basically what we eat, you eat like a bird you'll look like a bird , and if you eat like a bear , you'll be big and strong as a bear. There are also other important factors that we have to contribute in our plan to get the fastest

results possible. Like the hormones, testosterone, growth hormone (GH), insulin, cortisol, all play an important part in your development. We will break down the importance of each of these vital hormones in how we can manipulate them to our advantage with certain supplements, herbs, and amino acids.

Once you have the blue print to building your body you will realize how effective diet,supplements,and certain exercises can get you to where you would like to be in achieving that muscular look that every avid weightlifter wants. We will break down each segment in an easy to follow formula that you can understand and apply. You will be amazed at the results you will obtain, and your friends will be the envy of you.

You will also learn the importance of rest and recuperation, training methods to apply, frequency of training, and how to create the perfect environment for muscle growth. How to also use supplements for your specific needs in providing your body with the necessary nutrients to speed up muscle development. After all this book is titled "How To Build Muscle Easy, and this is basically what we aim to do, build muscle the no-nonsense way, right? Realize that what you have here is years of nutritional schooling and training scienceof over 30 years worth. All of it compiled in an easy to understand book that will serve you with the knowledge of how basically what it takes to build muscle period !

Open today's muscle magazine's and you will be amazed at the amount of confusing exercises that are listed for certain body parts. Its no wonder why most people today fail to get the physique they desire. In all my years of training I’ve seen many people in gyms today over train their body beyond their capacity thinking that if this champion bodybuilder is doing this routine, he will also get to look like the way his favorite bodybuilder is. But many of them ever fail to do so, and you can blame the muscle magazine for that. What they fail to tell you is that they got that way from years of trial and error training methods and taking huge amounts of steroids.

Once you understand how the body works in order for muscles to grow, you will begin to see how simple it is to build muscle. In this book we will target certain mass producing exercises that will get you results. Exercises that will help your body produce vital hormones necessary for muscle growth, like growth hormone and testosterone. Basically all that you will be using is barbells, dumbells, and cable machines. With one to two exercises per body part, you will see how effective these mass producing exercise really are. Its these basic mass exercises that lay the foundation of superior muscle,and which are

Barbell Bench Press(Upper body development,especially the chest muscles)

Barbell Squats(Targets over all body development,thighs & raises GH levels/Testosterone

Deadlifts( Targets over all body development )

Power Cleans( Upper body development & raises Gh/testosterone

Barbell Rowing(Upper body ,especially the back)

Clean & Jerk(Helps build over all body development) helps raise GH levels

Military Press(Develops shoulder muscles,triceps, and traps)

As you can see with just using these 7 exercises you can build your whole body to the size that suits you. These 7 exercises will lay the foundation to your muscular growth and you don't have to use all of them in one training session, but just by using several of

these 7 exercises incorporated into your routine, will make a big difference in your rate of growth. In the following chapters I will explain a little more in detail of how one can best use these exercises in your training sessions.

With the combination of a high protein diet and using certain supplements to our advantage you will be very happy with the results obtained from this book. No more trial and error and wasting valuable time in your quest for rapid muscle growth. Chapter two will explain the basic details in muscle physiology of how muscle growth takes place.

With no more than 45 minutes to an hour in your training sessions and anything after that is basically time wasted. What we're trying to do here is provide a no nonsense type of training protocol that utilizes the most efficient way of priming your muscles for

superior growth.

We will also explore how not to over train and how easy one can fall into this dilemma, and why many avid weightlifters fail to make the gains in muscle growth. This is one area that really needs to be explained in which you will soon see and begin to realize that more is not necessarily better when it comes to bodybuilding. Intensity is another factor that we will touch on also. Time allotted for rest between sets also will be touched on as well. As you can see by now that there are many important factors in building muscle. Once you begin these methods as outlined in this book, you will see just how easy it actually is in building the type of body that will become the envy of many.

These methods that are outlined in this book can be used by young to old athletes looking to get back into shape. You can also take it to the next level of bodybuilding if you wish to do so. But before beginning any type of physical activity it would be wise especially for the older athletes to have a complete physical check up to make sure everything is in order. Also, I would like to state that the more dedicated you are in applying these techniques, the quicker your gains will be, and building muscle whether for looks or for competition, takes perseverance, patients, and dedication in what your trying to achieve.

Muscle growth is our objective here, and when it comes to bodybuilding, it is done solely for aesthetic purposes or to just feel a sense of accomplishment in looking our best physically. The important thing to remember is to do all the things necessary as stated in this book for creating the most favorable muscle building environment in the shortest amount of time.

Summary:

To recap in what you have read thus far, we will go over

[kash s · Rating: 4 out of 5 stars]

Great information. Needs better editing, however. But got the job done.