The Stay-Fit Bug Lifestyle Diet

March 31, 2014 by  
Filed under The Fitness Bug


Hi Fitbuggers

As promised we’ve upgraded the Budget foods for abs ebook from the Fit Bug Crazy Abs series. You can check out what we’ve added in the video below.

You can check it out here

Getting Started As A Runner

March 31, 2014 by  
Filed under The Fitness Bug


So you made yourself a promise to get fit, got yourself a gym membership, and decided you want to learn to run. Good for you! Now you’re wondering how to do it, right? Running can make you healthier, happier, and can actually help you live longer.

You can’t just decide one day you want to be a runner and go for a 30km jog. It just doesn’t work like that. You need to work up to it; you’ll need to give your muscles and your cardiovascular system time to adapt and strengthen. Start off slowly – in fact, walk. Walk a lot. The best way to learn to run, even if you want to run a 10km race, is to do a run/walk program.

After you’ve become accustomed to walking at least half an hour at a time, add in small portions of running into your walk. Walk for four or five minutes, and then run for 30 seconds to one minute. Then walk some more. Do several cycles of this run-walk combination until you’ve been moving for at least half an hour. Do this three days a week, with at least one day of rest in between each run-walk routine. After a few weeks you can add in a fourth day of training. Of course, you’ll also increase the amount of time you’ll be running compared to walking. You can do this by either increasing the running segments, or by increasing the number of one-minute running segments you do and decreasing the amount of time you spend walking.

If your goal is to work up to eventually run a 10k, whether you want to do it just for health and fitness benefits, or if you want to run a race, you should aim for four or five days of training every week. Always start with a five minute walk to warm up and end with a five minute walk to cool down.

Make sure you use the proper upper body form. Keep your arms bent at a 90 degree angle, with your elbows at your sides. Don’t clench your fists or your face! Keep your back straight, your head up, and your shoulders level. This will help reduce injury and tight muscles.

Don’t worry about your pace at first. Instead, be more concerned with just running. As a beginner, you want to keep your pace such that you can carry on a conversation. If you’re starting off with a reasonable cardiovascular health, then you can increase your pace and exertion so that you find it difficult to carry on a conversation, but not so hard that you’re gasping for breath. Take deep belly breaths and breathe in through both your nose and mouth.

Fitness First offer a range of choices when it comes to exercise advice, there is bound to be a gym located in your local area, its best to speak to an expert before taking on any new fitness regime, why not try out the nearest Fitness First gym, and start achieving your running goals today.

Fitness First

Tips for Healthy Immune Function in the Summer Sun

March 30, 2014 by  
Filed under The Fitness Bug


Most people are worried about their immune system during the fall and winter months because the cold weather taxes your natural homeostasis. At the same time, many people get sick during the summer for one reason or another. Del Immune helps keep your immune system healthy throughout the entire year so that you can fight off colds and other illnesses with ease. Here are a few things that you can do to boost your immune system during the summer.

Eat Fruits and Berries

Fruits, especially berries, are full of antioxidants, vitamins and other nutrients that can significantly boost your immune system. This season is full of powerful produce that can really help you fight off any bacteria or virus that tries to infiltrate your body. Not only that, but all of the fruits are tasty. The extra fruit will also supply your body with more water, which will make it easier to flush out any invaders. Free radicals are no match for the vitamins in berries.

You don’t need to go crazy, but at least two or three servings of berries and other fruits will help improve your immune system. This is a good tip for every season, but it’s best during the summer.

Reduce Stress

Summer is one of the best times of the year to have fun. At the same time, many people are stressed about work and other factors. While some stress is good because it motivates you to get stuff done, too much stress can hurt your performance, health and immune system. If you are finding it difficult to control your stress, then consider doing something to help you unwind.

Some people will be able to reduce their stress by just sitting around and relaxing while others must be moving and active. Summer is the best time to relax because there are so many opportunities for you to have fun.

Make Friends

Many studies have found that people with friends and strong social bonds are about 50 percent less likely to get sick than those with poor social bonds. Researchers aren’t exactly sure why this happens, but it has been proven by a variety of unique studies. Summer is the best time to make friends because you can volunteer and help people, go on group nature hikes or join a club that caters to your interests.

Light BBQs

While summer is full of fun and healthy activities, there are a few that can actually damage your health. BBQs are often full of fatty meats and processed foods that will expand your gut and your likelihood of getting sick. This is because most of these foods are little more than empty calories and they will introduce free radicals into your body.

There’s nothing wrong with eating a few burgers and guzzling soda, but try keeping your health in mind. Replace burgers with chicken and just drink one or two cans of soda before switching over to water. Just remember your overall food intake and you should be fine.


While you can easily exercise during the other seasons in a gym or your basement, there’s nothing like taking a run outside in the summer sun. Not only will you receive a lot of vitamin D from the sun, but the exercise itself will help improve your immune system. This is because exercise reduces stress, reduces your risk of developing many conditions like osteoporosis and it will strengthen your body so that it can better resist bacterial or viral invaders.

Good Sleep

Some people might find it difficult to get a good sleep during the summer months because it’s hot, bright and you might want to stay up and have fun. The truth is that getting at least seven hours of sleep will dramatically improve your immune system because it gives your body time to heal and recover. Most people that get a healthy amount of sleep are less likely to get sick, injured or stressed.


While most people don’t get sick during the summer, it’s important to keep your immune system strong. Not only will this help you enjoy the warmer months, but keeping your immune system consistently strong will help you fight off viruses as it begins to get colder.

Ron Thompson writes for Del-Immune V®, a unique probiotic supplement made from the lactobacillus rhamnosus which is a natural immune system boosterand offers how to treat sinusitis. Del Immune helps keep your immune system healthy in many ways.

Stay-Fit Bugs Best Of 2010

March 30, 2014 by  
Filed under The Fitness Bug


It’s another year gone Stay-Fit Buggers!

Has it gone quickly?

Yes… but that’s ok, as long as you have lived it to the max, made it eventful and made the best use of your time! That’s right… don’t waste it… it’s valuable and you can’t buy it back once it’s gone. So if you have any goals or intend to become the person you are meant to be, inside and outside of fitness, then do it… do it now, as guest interviewee Sara Solomon would like to say.

Any how, I like to practice what I preach here on Stay-Fit Bug and you may turn around and ask me…

Shaun… how have you lived 2010 to the max and made it eventful?

Well, since ones past actions defines who a person really is, let’s now look back at life at Stay-Fit Bug in 2010 and what events lightened up the internet world.

#1 15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

I got the idea for this post after reading an article on an entrepreneurial website. After a few days, I had put together various sources of material. A day later and some ‘step out of the comfort zone’ brainstorming and writing, I come up with..

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

And it was throughout the month of March that the Internet world let me know that they enjoyed it. Receiving 2000 visits within the first 45 minutes of ‘really’ putting it out there. Nevertheless, that was a time where some new individuals caught wind of Stay-Fit Bugs existence.

#2 The introduction of the bodybuilding resources page

Bodybuilding Resources

It was around this time where I began to focus on quality rather than quantity, in regards to the information I was putting out throughout the site. This in turn resulted in the creation of a page that focused on ‘exactly’ the things you will need that will aid you on your bodybuilding journey. The categories included…

  • Protein supplements
  • Creatine Supplements
  • Multivitamins
  • Weight training equipment (Home and gym)
  • Books and ebooks

So, a page full of the things you ‘need’, nothing more, nothing less (But with options). This seemed to be a good decision as many have requested to be featured on that page and many more have linked to it.

#3 Video interviews

Stay-Fit Bug Video Interviews

Video on the web is no longer confined to the likes of Youtube anymore. Video is going pro on the web and is being used in more ways than one. Long gone are the days of watching funny videos ‘only’.

With that being the case, I decided to take text based interviews to the big screen with those who are making dents in the world of bodybuilding and fitness. And so far the feedback has been great. I guess that’s what can happen when you step outside of your comfort zone, which is of course something that I constantly remind you to keep practicing.

Although the feedback has been good, and with the fitness world being entertained with myself as the host, improvements are still needed, and they will come. But for now, it’s a good foundation for even better things to come.

#4 The Facebook Community and Getting Connected

You become what you think about!

That statement couldn’t have been any truer this year. With my ever evolving and changing mindset, along with a few popular blog posts, it was only a matter of time before my personal Facebook profile got taken over by fitness and bodybuilding and all those individuals who embrace and live the lifestyle. As of today, my personal profile is now an official Stay-Fit Bug/Personal profile. So feel free to join the ride. Don’t worry, the bug won’t bite 😛

#5 Popular blog posts

OK, before I list the popular posts of 2010, we have to first talk about the most popular post thus far, which was entirely unexpected. but not completely suprising.

The 20 Most Influential Fitness People On The Web

I spent about 3 days creating this post and I published it on a Monday evening, by which time I was completely shattered… so I naturally nodded off and knocked out for the night.

Little did I know, that while I was living life in the land of nod, that post was being spread all over Facebook like wild fire. I woke up to realize this, noticing that it had been viewed thousands upon thousands of times.

It was a heated few days over in several forums and popular profiles around the web, with arguments of who I should/shouldn’t have included. Nevertheless, it was a highlight in the life of Stay-Fit Bug in 2010.

And the other popular posts are…

6 Non-crunch Bodybuilding Six Pack Exercises

Shock Body Exercise Variations

The Most Important Bodybuilding Supplement… EVER!

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

The Ultimate Shock Bodybuilding Supplement

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

8 Great Famous Bodybuilding Bodies From 8 of Your Favorite Sports (Unisex)

The Most Important ‘BEST’ Bodybuilding Supplement… EVER!

The Only Way To Train Is To Train Insane

How Shaun Sinclair Has Built Muscle As A Hardgainer

Hardgainers vs Easygainers | Building Muscle

11 Of The Best World Cup 2010 Footballer Bodies

The Complete Guide To Unique Outdoor Exercises (Warning! Designed For The Insane)

The ‘DONE-FOR-YOU’ Hardgainers Workout Routine Plan/ Meal Plan

The Complete Guide To Bodybuilding Injury Prevention

Natalia Muntean (Fitness Model) – A/k/a The Glute Master! Video Interview With

The Top 8 Reasons Why You’re Scrawny And The Other Dude Is Not!

5 Reasons Why The Bodybuilding Lifestyle Will Make Your Life Better

The 4 Crucial Steps To Shred ‘Core’ Fat And Build Lean Muscle

How Fast Twitch Muscle Fibers Can Save The World!

Why You Are ‘Ripped’ And Why Your ‘Friends’ Are Not (Negative B*****ds)

Why You Need To Create The Super Hero Look (V Shape)

49 Of The Best Workout And Motivational Songs/Videos Ever!

The Caveman (No supplements) vs The 21st Century Man (Takes supplements)

The Order Of Human Fat Loss

Miryah Jade Scott Video Interview with

7 Reasons Why Gym Workouts Beat Home Workouts (Building Muscle Mass)

How To Get The Hot Girl In The Gym (And ‘Guy’ Too)

There were some other highlights in 2010, most of which I spoke of here. But for now, lets look forward to 2011, because I’m stepping outside my comfort zone once more, and only time will tell what the end result will be.

To all our fitness and bodybuilding successes in 2011

See you in the comments.

Build abs with no exercise?

March 29, 2014 by  
Filed under The Fitness Bug



Now, there were some other foods that I could have mentioned which are very effective for fat loss and building abs, which I do so HERE. But I wouldn’t consider most of those foods to be ‘special’. Well, not like the ones mentioned in the video above. Nevertheless, add those foods to your diet and remember the basics I talked about..

  • Fat loss can not be spot reduced (Which is why this video is titled ‘Special Foods for Fat Loss (And Abs)”
  • Always try to eat a carb and protein food source with every meal
  • Nutritional timing is key
  • Consistency is key
  • 70% Diet 30% Gym (Give or take)


To all our fitness successes

Shaun and Team Fit Bug


You can follow the entire Fit Bug Crazy Abs FREE video series from THIS PAGE onwards if ab building is your ‘thing’

3 Essential Fitness Habit Builders

March 29, 2014 by  
Filed under The Fitness Bug


This post was actually going to be a bonus ebook for a product I was going to release earlier in the year. But instead, I decided to turn it into a blog post. The fitness lifestyle is all about turning what we do into a habit. That’s how you stick to it long term. And the habit builders below will help you do just that.


1) Get your recovery periods in check @ food ‘The Big 3’ (meals)




You already know what that is. But if there is one aspect of your training that you need to learn to get right, it’s this

A.    The types of proteins and carbs you consume
B.    The time of day you decide to train

if you plan on training in the morning then its a good idea to get into the habit of eating your 3rd of ‘The Big 3’ a little later than usual. This is because that will be the meal your body feeds off for that morning workout. Eating late has also proven to be an effective strategy for increasing muscle mass and promoting fat loss. Which is of course the ultimate goal when building the shred with bulk physique. And it is because of this meal why you wont really need to eat a big breakfast.


Well lets look at the realism of the situation.

Now, ‘The Big 3’ is all about meal portion size over meal frequency. It’s just a more realistic way to eat and structure your day. Heck, the majority of us were taught to eat this way anyway. And even then, most of us wouldn’t even keep up with that, even when we weren’t fitness meat heads. So while lack of extra nutrition may have previously been your concern, it really doesn’t need to be, because all you are doing now compared to what you wasn’t doing before, is just doing what you were supposed to be doing in the first place. eating ‘The Big 3’ (That’s whether you are bulking as a hard-struggler or shredding as a skinny fat)

But again, lets look at the logistics behind that.

Now, we all know about carbs, proteins fats and that they aren’t all equal, in terms of the foods we need to consume in bodybuilding nutrition.

But heres some real basic understanding on food digestion periods

Fast absorbing protein              Empty stomach    On a big 3 stomach
                                                                3 – 4 hours             5-6 hours

Slow  digesting protein              10 hours                 More

With that being the case, can you see how and why the 3rd ‘Big 3’ meal will act as ‘In The Zone nutrition’ for your morning workout. Of course you can.

1st – You will get plenty of rest from sleeping a max of 8 hours (growth time)

2nd – You will have snacked on so many extra macronutrients in that big 3rd meal as well as 100 grams of protein or so (regardless of the type, although solid slow digesting is recommended) that the digestion period of all that protein and carbs would have been largely slowed. Which means your ultimate pre workout meal worry has been cured.

Which is..

What if i don’t have have enough protein and carbs in my system to get me through the workout?

Seriously, that 3rd Big 3 meal will stack your body so well that you shouldn’t wake up hungry. (An emphasis of slow digesting proteins does indeed help and make a difference)

But cant the body only handle a certain amount of protein consumption in one sitting?

That really has nothing to do with it. If you eat more protein in one sitting, it just means it takes longer to digest into your system. Its all about portion size. You were raised that way I’m sure. Why should that change now that your in fitness. The only thing that changes is

1)  Food recovery periods
2)  Types of foods that you consume in the red zone

That’s it. And if you train the ‘In The Zone – Train insane way’, trust me… you will get plenty of sleep and rest, which is of course when you grow.

The only concern here is that when you wake up, you may feel a bit peckish. Most of this is your brain and tastes buds getting at you. Which is fine. At this point just snack on a high protein snack. It never hurts to get some quick protein in before a workout for an energy boost. But in terms of what your body needs in order to build the shred with bulk physique… you gave it all of that the night before on your 3rd meal of ‘The Big 3’.


2) Prevent sickness



Wear layers

Sickness is 2nd to injury in the race to what will kill your muscle building endeavors and fitness motivation. The natural way to prevent sickness is to…

– Eat well.
– Sleep well
– Next, is to take supplements
– Hygiene in the gym

Wear layers in winter

All of these are pretty common ground, in the goal to prevent sickness. But I’m pretty certain that many of you don’t follow through with all of them. And if you want to find long term success with any of the Stay Fit Bug workouts (Year long workout broken down into 4 periods), then you better just start doing that. Because I can tell you now. Sickness will knock you for 6 when it comes to maintaining that shred with bulk physique you worked so hard to build. You’ll  lose your appetite, you won’t be able to get out of bed and worst of all, you won’t be able to workout. If you do, you’ll only be adding fuel to the sickness fire, as well as putting everyone else in the gym at risk of picking up your nasty germs. Yuck.

Eating well

This is a no brainer. Just follow the In The Zone nutrition plan to perfection and you’ll get all the correct nutrition needed in order to help prevent you from catching the flu or any other related sickness.

Sickness detection solutions

Avoid crap food

When you are sick, the first thing you will start to think about is eating more food in order to…

1) Maintain your gains (More protein in this case – more on that later
2) Help you get over the flu

So good thinking. That’s the right mind set to have. But what you need to be avoiding is crappy foods such as cookies, hot chocolate and ice cream. Those will just make your shred with bulk results disappear. Banishing you back to the land of the ordinary gym goer. Something you definitely don’t want. So avoid them like the plague.

What you can do

Like I mentioned earlier, stick to the meal plans over at In The Zone Nutrition on the spreadsheets. In short.

The Big 3 +EFA’s + 1.5 grams protein per pound of lean body weight.

The decrease in calories should account for that extra time you find yourself in doors knocked out on the bed from sickness.

The drop in the amount of carbs you consume is due to you being out of training and because of the drop in calories.

The higher protein in take is of course related to balance out catabolism rates while you are in your sick state. And of course to keep a positive nitrogen balance. The food sources you should consume here should of course be lower in carbohydrates. In fact, you’ll need foods to be low in simple fast digesting carbs too (cottage cheese,omelets or other fast digesting proteins – refer to the guide to necessary supplementation)


Because a sick body is not in a good state to ingest these type of carbs (Which we know are best consumed pre-post workout).

So unless you’re on a morning in the zone workout, consume slow digesting carbs early on in the day. When you awake is the time when your body is in a positive state of glycogen storing.

And if you were wondering what the importance of consuming 1 fish oil in each of the big 3 meals, then this is it.

We know that EFAS play a vital role in improving the function of immune cells in our bodies. And when you are sick your body will start forming new cells in order to fight off the sickness (Hence the importance of good structured nutrition). With this being the case, it’s important to get those EFAS in (omega-3) To ensure your body fights off the flu effectively.

Basically follow ‘In the zone’ nutrition as it stands. Nothing extra needs to be consumed there in the case of sickness

Drink water


1) Because the body is made up of 70% water
2) Because we lose water, even more so when we train insane.

– Through the build up and excretion of mucus
– Stationary breathing
– Sweat (Obviously we do plenty of this in training. But if you ever suffer from a fever or flu, trust me, you will sweat)
– The bodies extra work in creating new cells and fighting off the sickness
– Higher protein intake

The importance of staying hydrated when we workout is high enough as it is. All the extra factors listed above raise those stakes even higher. And trust me, when you are sick, you will feel the need for the extra H2O consumption.

Sleep well

I wrote a pretty detail post back on about the importance of getting enough sleep throughout your lifestyle of fitness and bodybuilding.


Like I mentioned earlier, when you are sick. Stay away from the gym

1) You’ll delay the process of getting better (Backwards thinking)
2) You’ll spread your nasty germs (When there really is no need for it)

The best thing you can do is sleep and nap the flu off. Stick to the usual 8-10 hours that I speak of in the article. And try to nod of a few times during the day too. The more rest you get, the better you will feel each waking morning during the sick period.

Taking supplements



There are a lot of positive and negative discussions when it comes to bodybuilding supplements

A) Supplements aren’t needed. You can get all the nutrition you need from natural food sources in order to build muscle. (True). Big supplement companies are just pure evil, unnecessarily robbing from the pure to feed their own riches. (Which is why we created the guide to ‘necessary’ supplementation).

B) As a bodybuilder, our bodies are put through extra stress than your non gym goer. There fore, the body needs to be supplemented extra in order to grow effectively…. And to avoid sickness

Both arguments are true. Point A is fully covered in In the zone nutrition and which supplements are needed and when to take them is fully described.

Point B holds true to. But all one really needs to do is…

– Eat well
– Sleep well
– Focus on gym hygiene

And most worries about extra body stress are put at ease.

What you really need to take note of in point B is the last part…

And to avoid sickness

If you intend to live the fitness lifestyle and make it a year 5-10 year stretch. Then your best option is to take a long term approach in regards to the extra supplements and vitamins you need to take. Building a strong foundation is paramount in any long term plan to prepare for a ‘brighter’ future) (House building being the usual cliche here).

With that said. It is indeed important to focus on taking extra vitamins and supplements in the case of preventing future sickness (More so extra vitamins).


3) Cheat meals moments (the evening meal)


It’s time to talk about real life.

Now, as this is real life, and not just some robotic program to turn you into a living terminator (Now head of Cali – what has the world come to). The chances are that you will probably have some real friends. And unless you have just come out of a relationship, chances are you probably have a special someone in your life.. or at least have your eye on someone. If so, how would you think they feel about you becoming some robotic drone that lifts weights all day. As a male, I can tell you now. She will not appreciate. Yes, she doesn’t want a skinny man, fair enough. But she definitely doesn’t want some one who puts working out before her. However as a woman, she’ll be into fitness too, as it’s a natural way of healthy living and also prevents hair loss in women.

Any how, as we are on the habit builder and as we are talking about nutrition under this sub heading. One thing you could start to get used to is to go out every week with your partner.

Specifically.. go out for a meal, to a restaurant of your personal choice. It really has nothing to do with bodybuilding nutrition. Go out to go out and enjoy yourself.

How to gauge it?

Now, it would be very bad of me to tell you to just gauge down cheat meals freely. But the core rule that stands is that you should stick to a in the zone nutrition plan at least 80-90% of the time.

– 28-30 meals per week

– 6 cheat meals max per month

Meaning you are eating clean 80-90% of the time in a 4 week period.

Meaning that you should make it a habit to go out and eat what the hell you like at least once a week, a night out, with your partner. Which is actually healthy for both your sanity and for maintaining a healthy relationship. Seeing as the no.1 relationship killer is a break down in communication.

What makes it an even better habit to get used to?

If you have picked any of our programs/ebooks, the chances are that you are probably either a very busy (possibly cash strapped student) or a busy professional. In either case, time is against you. Even if it isn’t, I know that going out 4 times a month with your partner is still probably a rarity (unless you are going through that honeymoon period). With that being the case, this one habit could therefore enhance your relationship and save it at the same time, from preventing you from becoming a robot gym bore who does nothing but lift and eat for the gym ONLY.



We also recently bundled all of our ebooks into one package. So feel free to check it out below

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A Career in Health and Fitness

March 28, 2014 by  
Filed under The Fitness Bug


If you’re an active and healthy individual, who would benefit from a rewarding career helping others reach their goal and making some great friends along the way, then maybe it’s time you investigated many gym instructor jobs?

With unemployment rising, it’s the new and exciting career opportunities that are flourishing. As the demand for private and public gym instructors and trainers increases, this is one career path where you will not find yourself running in circles looking for work. According to the average salary for a self-employed private fitness instructor is £42,500 that’s more than double the average salary of a shopping assistant, at £21,000.

Before you can start applying you need to have the suitable qualifications. These qualification courses can often be completed online and on a flexible basis, so you can still work in your current job as you study.

If you’re not aware of what the career entails, here’s a detailed job description. Working hours are flexible but they can also take up what is usually considered ‘social time’ slots. Most people work a typical 9-5 job and therefore prefer to exercise during the evening and weekends. Newly trained instructors can expect to earn around £13,000, after a year of training and hard work this could be raised to £20,000. After that it all relies on you, the more clients you work with and how regularly you work with them could be the difference between an average wage and one that allows you to consider eventually being your own boss, opening up your own health club or gym.

Your tasks each day will include dieting advice, encouraging your clients to train at their full potential and informing them of how the equipment should be properly used. Instructors should also be able to spot when someone is using the equipment incorrectly or dangerously and step in before an accident occurs. The instructor should always keep the gym or work space safe, clean and easy to navigate as well be able to access an individual’s needs and create a suitable diet plan for them to commit too.

Now ask yourself, do you have good communication skills and can you be motivating without being harsh? Does a career where you work with a diverse range of clients daily with different backgrounds and capabilities appeal to you? Are you patient and are you passionate about health and fitness, to the extent that you wish to share your passion with the world and help others become their ideal self? If you answered yes to the majority of these questions then it’s time you started your studies and begin your career as a gym instructor today!

Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 2)

March 28, 2014 by  
Filed under The Fitness Bug


Welcome to part 2 buggers!

As you know from yesterdays post, it really is about being productive in your workouts, otherwise everything from working out consistently and intensely to sticking to the right meal plan will just go to waste. So again, the devil is in the detail.

One question that I always seem to silently ask myself, which is constantly on my mind is,

‘ Am I actually getting fit. Am I actually improving my health’

In the early days it was all about ‘not trying to grow to much muscle mass, otherwise it may turn into fat’. A statement which in itself makes absoultely no sense at all, as both muscle and fat are both completly different. But hey, I was younger and dumber. With time, I realised that what I really wanted to avoid was growing to a size which would place me in the unfit club.

The only way to avoid this is by doing more cardio based exercises in your workouts. But as this article explains, it’s all about finding a balance. And the balance that you (the stayfitbug reader) will want is to do the right amount of cardio without jeopardizing your muscle gaining efforts. One way that you can gauge this is by using a…

Heart Rate Monitor

This is the perfect tool for this scenario for quite a few reasons

  1. It will allow you to monitor the level of intensity you are putting out
  2. It will show you how ‘fit’ or ‘unfit’ you really are
  3. It will allow you to pace yourself towards your set goal and within the time frame that you have set. This prevents you from doing too much, or from doing too little.
  4. In terms of actual health and your heart (which I have always been concerned with), it will let you know how hard you are pushing and will tell you when to increase, stay put or decrease your level of output. So not only will you be maintaining a healthy heart, you will be doing just the right amount of cardio for your weightlifting workout.

Write Down What You Do In Your Workout

Again? Didn’t you tell us to do that in this post?

Yes I did. But now you are going to take it one step further. Now that you have got into the habit of writing things down, you will now use this data to workout what it is that you have to do next to progress effectively. Kind of like a prequel to being a visualizing bodybuilder. You will use this to construct your game plan. ‘This’ is the game plan that you will visualize!

But to do this effectively you will do two things.

1. Have your game plan written down, visualize doing it and then perform it.

2. Write down what you did that day and compare the two.

You will need to do this because you won’t perform your game plan to perfection every single time. Perfection simply does not exist. But there is no harm in aiming for ‘near’ perfection… it will just take time. And this is one effective way of doing that. You will be able to see in plain site where you are going wrong and how you can go about correcting it. But best of all, you will be able to workout how you can be more productive.

The key things to monitor will be your rest periods between sets. I can bet that if your workouts are currently an hour long on average, you probably aren’t working out with the level of intensity that you have seen me describe here.

Workout Like A Barbarian

And if that is the case, then you aren’t being productive in your workouts. If you do manage to trim that time down to 30 minutes, then I know you will be doing something right… becasue you won’t have the energy to leave a comment at the end of this post. But if you are a real barbarian, then I’ll see you in the comments!

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The Most Innovative And Dangerous Bodybuilding Exercise… Ever

March 27, 2014 by  
Filed under The Fitness Bug


When I wrote ‘this post‘, I stated that running up hills is one of the best high intensity training techniques that you can do for your cardio workouts, which is true. But I’ve found something better. This technique really will separate the men from the boys in more ways than one. It is something that I used to do back my college days, and I can vouch for it’s effectiveness. I call it…


Now, I know you have all used an escalator before, and I know you have all tried to run up the ‘down’ escalator at least once in your life, so you know how much of a challenge that can be. But this is a whole different ball game. You will use these escalators to perform high intensity training at least once a week.

Now let me be your introductory guide for this unique exercise

#1 Finding An Escalator

The first thing you will need to do is find an escalator in an isolated location. You will want to avoid injuring members of the public. That could lead to all kinds of complications. The best place that I know of is underground railway stations. They always open very early and close very late, so there will be plenty of time to choose your run time. Another idea would be to choose the station at the end of the line. Those will always be empty.

#2 Reps And Sets

Before you begin to understand how many reps and sets you will do, you will first have to nail the process for progression.

– Start small by running down the escalator by 5-6 steps
– Turn around and run back to the top

Then all you do is increase the number of steps you run down as you begin to progress. After that it’s entirely up to you how you wish to break up your sets.

#3 You Could Get Into Trouble

This will happen, more likely then not. That’s where we will find out if you are a man, or just a boy. Will you take that risk? Will you reap the rewards of this exercise? That’s down to you. But if you really are a man, then no one will get in your way. Developing and using some charm, charisma and schickt will get you a long way.

#4 It Will Be Fun And Liberating

If your workouts (or life in general) are lacking some excitement in them, then you can guarantee that this will put the fun back into it. Performing this exercise in these locations will make you feel like a big bad kid again and liberated is how you will feel. If you are lucky you may even find yourself on However, if you become an internet superstar from the whole escalator ordeal, just make sure you link back to and give me credit for it. 😉

Nevertheless, if you do grow some balls and attempt this exercise, you can be sure that it will test you to the max. And again, in more ways then one.

See you in the comments.

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What’s Going On

March 27, 2014 by  
Filed under The Fitness Bug



Hello all!

I know that it’s been a while since I’ve posted on this website, yet, it has been great to see that many people, new and old have still been active in the comments on some of the most popular posts.

Where have I been?

I have still been here, replying to the comments. But 2011 was a year where the community unexpectedly expanded and went viral. Yet, in a slightly different direction to unique muscle building. It started from a Facebook fan page to a creation of a website/ebooks based on what made it popular. Which is to help men and women become strong, lean and sexy. Which is now

I had to change the name for various reasons, but that’s all OK now.


I have noticed that there has been an increase in comment activity on some popular posts. In fact, some of these posts were popular from the get-go, which have now received tons of comments since. Such as the art of butt building. I knew the demand for this would be high and I did want to create a product based around that problem.

Well, fast forward to 2012, wanting to fix the butt is still a problem. But the issue is more than just wanting to build a better butt. It’s about solving the problem of how to really build a butt ‘differently’ to what the masses are ‘teaching’. What they are teaching is typically great for fun (which is important). But a lot of those methods won’t give you the results that you desire. And this is why I created the fan requested

No Nonsense Butt Building ebook

Which is now a full blown program that is still being upgraded as the months go by. The best part about the creation of this ebook, is that many FitBuzzers achieved results very quickly. Even with the sample program that I give when you sign up for the info before buying the full program. The progress pictures can be seen here and here.

So if fixing your butt is something that you’ve been wanting to do, in an absolutely no nonsense way, then that is the ebook to check out

Going forward

If you have previously signed up for the email updates on THIS website, then none of what I mentioned here will be of news to you. I’ll still be active on this website and I’ll inform you of more updates to come. But in the mean time, just rest assured that ‘Fit Buzz’ muscle building is still alive and a part of the brand. Just a separate segment of it.


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