Build Muscle and Get Ripped

School is fully in session and maybe you or someone you love is away or right at home while studying and preparing for all that life has to offer. Unfortunately it is often a time why fitness takes a back seat to studying and socializing. It is a known fact that healthier students are the more successful ones. Especially after their college years and as they enter the workforce. So share this email with a student that you care about. -Nate Build Muscle and Get Ripped The total period of the transformation is about 8 months, with 4 months of bulking and 4 months cutting. Stats: Initial Bulk Cutting Waist 35.3 40 30.75 Biceps 13 16.40 15.15 Weight 173lbs 210 lbs 163lbs Born and raised in India, I was very active throughout my childhood by participating in sports such as Basketball and Cricket. After moving to Canada in 2006, things changed and I was no longer able to keep up with the sports as I got busy with school, work and trying to adopt the new lifestyle. One day my cousin brother took me to his local gym along with him. Being a rookie and very weak, I couldn’t do much at the gym but I absolutely loved lifting whatever I could lift. I came home and started doing some research and created a workout plan for myself. I started working out but didn’t see much results as my diet was nowhere near to what I should be eating. One night I came across a transformation on bodybuilding.com and read about how Micah created an online plan for him including the workouts and the diet. After doing some more research about Hitchfit, I contacted Micah stating what my goals are and was surprised how quick Micah’s response was to discuss things further. I told Micah I wanted to get ripped but at the same time I don’t want to look skinny ripped. Micah advised me to do a bulking plan first followed by a cutting plan. I trusted Micah and started my first ever bulking plan. It was very hard in the beginning to keep up with all the diet and felt like throwing up sometimes due to the fact I was eating beef for the very first time. After few weeks, people started noticing the difference in my body, which motivated me to work even harder. After finishing up the bulking phase, it was time to cut the fat and get shredded. But as we all know it’s easier said than done. I got very busy with my university and couldn’t keep up with the diet and workouts anymore and as a result, lost all my gains that I did through bulking. I even stopped contacting Micah as I was embarrassed. It took a lot of motivation but eventually I did the bulking plan for 3 months again and emailed Micah about my new measurements. To my surprise, even though I and Micah were not in contact for a long time, he replied right away congratulating me on finishing the bulking plan. I told him my new goals and Micah readily made changes to my old “Cutting” plan to adjust my new body weight and goals. I followed his advice and his diet plan religiously and got in the best shape of my life. I cannot thank Micah enough! Also I would like to mention, throughout the bulking and cutting phase Micah never insisted on crazy supplements or fat burners or any magic pills. The supplements suggested my Micah were very basic. People always asked what kind of magic pill I am on that I keep shredding and the answer was always the same i.e. good nutrition, good workout routines and cutting down all the negativity that prevents you from getting to your goals. People would laugh and make fun, but I kept going and now those same people ask me for tips. This journey wouldn’t have been possible without the support of my family. My mom and dad were very supportive in any decision I took regardless of the fact how crazy it might sound. (It’s very hard to not eat all the delicious Indian food and go on a diet where I was eating beef every day haha). My transformation motivated some of my close friends, and two of them actually got their custom plans from Micah and are currently working on their transformation. I might be in the best shape of my life, but this is not the end. I am finishing my Engineering degree next month, and thinking about competing very soon. For that I have already started bulking up again so I have enough muscle before I contact Micah for the Competition Prep Plan. Nothing comes easy, you have to work for it and Micah is always there if you are ready to put in the work. Jasit’s Program Choice-Get Big Get Ripped Follow this link for Rates, Program Details, to Purchase and get started!

Low Back Strengthening For The Prevention And Treatment Of Chronic Low Back Pain

Never a subject to forget. CLBP Is fully preventable and curable with a good comprehensive strength, flexibility, and nutrition plan. 

-Nate

By I.S.S.A.

Chronic low back pain (CLBP) remains one of the most difficult and costly medical problems in the industrialized world.

A review of nineteenth and early twentieth century spine rehabilitation shows that back disorders were commonly treated with aggressive and specific progressive resistance exercise (PRE). Despite a lack of scientific evidence to support their efficacy, therapeutic approaches to back rehabilitation over the past 30 yr have focused primarily upon passive care for symptom relief.

Recent spine rehabilitation programs have returned to active reconditioning PRE centered around low back strengthening to restore normal musculoskeletal function. Research has shown that lumbar extension exercise using PRE significantly increases strength and decreases pain in CLBP patients. It appears that isolated lumbar extension exercise with the pelvis stabilized using specialized equipment elicits the most favorable improvements in low back strength, muscle cross-sectional area, and vertebral bone mineral density (BMD). These improvements occur with a low training volume of 1 set of 8 to 15 repetitions performed to volitional fatigue one time per week.

Patients participating in isolated lumbar extension PRE programs demonstrate significant reductions in pain and symptoms associated with improved muscle strength, endurance, and joint mobility. Improvements occur independent of diagnosis, are long-lasting, and appear to result in less re-utilization of the health care system than other more passive treatments. Low back strengthening shows promise for the reduction of industrial back injuries and associated costs.

US Sports Strength and Conditioning 

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Back Pain and Your Job

 

 

This article is reprinted from, and is the property of the Back Association of Canada (BAC).

Sit much? Well, how much? What causes most people's back pain? The person who finds a cut and dried answer to that one will win the Nobel Prize. Not that the question hasn't been studied. Over the years, many back pain researchers have directed their energies to the issue of cause.

This does not mean, however, that you cannot be treated successfully. Quite the contrary! Over the past few years, health care professionals have realized that, when it comes to treating back pain, it's almost always enough to know the category - or categories - into which the problem falls. Narrowing the problem down further doesn't usually make a whole lot of difference since the conservative treatment for each category is more or less the same.

A few decades ago, trauma (falls, for instance) was extremely popular as a cause while, in recent years, a lot of attention has been paid to sitting. During the years between, lifting has been at the top of the list. So has "cause unknown". For instance, Dr. C. Hirsch, an American researcher, found that it was impossible to pinpoint the cause for six out of ten of the back pain sufferers he studied.

The problem is that back pain is complex. Just for openers, we are talking about a problem whose source - never mind whose cause - cannot, in many cases, be identified. (Is the pain coming from the 4th lumbar vertebra, or the 5th? The facet joint or the disc?). A second issue is that a person's state of mind plays an important role. An anxious person who has a back injury can end up with a serious, long-lasting problem, while someone else is back to normal in a couple of days. So it makes sense that linking cause and effect can be a nightmare.

With that in mind, an interesting study was published by another American researcher, Dr. Alexander Magora. Rather than trying to link back pain with a specific cause - like a fall or a poor lifting technique - Dr. Magora studied the occupations of more than 3,300 people. He was interested to know how much of their work day people spent doing three particular kinds of tasks: tasks that required them to sit; tasks that required them to stand; and, tasks that required them to lift.

In the case of sitting and standing, the workers were divided into three categories. Often meant that a person sat for more than 4 hours each working day; sometimes meant between two and four hours each day, on average; and rarely or nevermeant that a person sat for less than two hours a day. (In the case of lifting, the categories were a bit different since the weight of the object also had to be considered.)

The results were very interesting, especially when it came to sitting. For example, hardly any of the back pain sufferers in Dr. Magora's study (3.5%) had jobs that required them to sit "sometimes". On the other hand, more than half of the back pain sufferers sat "rarely, or never" (54%). And a little less than half of them had jobs which required them to sit "often" (42%).

"Both too much sitting, and too little sitting," Dr. Magora concluded, "seems to be related to low back pain ." To put it simply, people are far less likely to suffer from a bad back if their jobs require them to do a variety of tasks - some sitting, some standing, some lifting - during the course of the work day.

It will require a commitment from management if a change in job routine is going to happen on a large scale. In the meantime, however, many of us could change our work habits, if we made it a priority in our own minds. For instance, if you have three hours of typing and two hours of filing, why not divide it up into 20 minute chunks? At the very least, it can't do your back any harm.

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