Muscle Building Rules For Skinny People – Part 1


Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as “magical” as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.



1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever — no plan or specific goal. They wonder why they don’t make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.

It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.

In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

Fat Shredder Kickboxing

Fat Shredder Kickboxing By Michael Zhang

This page is not official Fat Shredder Kickboxing page. To get to the official platform Click Here

Cutting Edge Movement

This simple movement that you are about to see is low impact on your joints and is PROVEN to burn up to 348% more fat than any other work-out.

You won’t need to perform extended periods of exhausting and bone shattering exercises.

Furthermore, this movement is so easy that anyone of any age can do it without ANY risk of injury and you can perform it from anywhere including, in a park, on a beach or even in the comfort of your very own bedroom/living room as it doesn’t require any expensive equipment.

And best of all…you can expect to see results in as little at 7 days.

This movement only requires 10 seconds to perform and can be completed anywhere you want.

By performing this movement, you will be boosting your hormones and increasing your metabolism.

By combining these specific movements in a series, you can build a short work-out that will:

  • Last you only a few minutes but will boost your metabolism.
  • Increase your fat burning hormones.
  • Turn your body into a fat burning machine.

Fats & calories are NOT the enemy.

Calories and fats are your friend…. Fat is not what is causing harm to your body.

Mismanagement of your metabolism and hormones are your problem and is the number one reason why most people do not reach their dream bodies.

These movements you are about to learn will allow your body to burn fat all day long by speeding up your metabolism and boosting your fat burning hormones.

In fact, this is the only way for you to achieve your dream body while being able to enjoy all the delicious foods that you desire.


This movement is based on fighters training, in fact, this movement is the one thing that separates their training from any other sport.

This movement engages the whole body in a way that triggers your fat burning hormones and sky rockets your metabolism into a fat burning machine.

No other work-out routine can match this movement. This movement allows kick-boxers to torch off their fat, and allows them to perform at their incredible pace.

When you perform this movement, you will engage close to 100% of all your muscle groups in your body…

Kickboxers also must train in a way that utilizes low impact techniques, as they can’t be hurting themselves before a match.

Therefore, this movement is low impact, and does not pose the same risks other demanding work-outs have.

On top of that, this movement I am bout to show you, is enhanced and specifically developed for fat loss for men and women over 40.

The reason why this method is most effective for men and women over the age of 40 is because above this age your bodies experience changes:

  • Increased Risk of Injury
  • Slower Metabolism
  • Slower Fat Burning Hormone Production


FSK12 is broken down into three easy to follow phases.

These phases are tiered to allow your body enough time to safety and successfully develop to prevent injuries.

These phases are specifically designed to help men and women over the age of 40 turn their bodies into a fat burning machine by boosting their metabolism and increasing their fat burning hormones.

Phase 1 – Foundation Pre-Burn

This section will kick start your metabolism, and boost your fat burning hormones and start the fat burning process.

You can expect to lose up to 7 lbs. in the first few days and up to 21 pounds by the end of phase 1.

In this section, you will start with simple and basic movements that allow your body to develop and prepare yourself for this program.

This stage, you will be introduced to the specific low impact movements that give kickboxers their amazing physique.

In this stage, the movements have been designed to support your transition into a fat burning machine.

Phase 2 – Metabolic/Hormone Boost

In this stage, the movements have been designed to support your transition into a fat burning machine.

In Phase 2, the work-outs shift into an intermediate variation of the movement.

Other metabolic surging work-outs are introduced to increase your fat loss and body transition.

These variations are specifically developed to boost your metabolism and regulate your hormones.

Your body will begin to transition into a fat burning machine and start to burn calories all day long, even in your sleep.

During this stage, your body will begin to transform… and you will notice:

  • Areas with stubborn body fat transitioning into lean and sculpted parts
  • Losing 2 – 7 Inch from your stubborn waist area
  • Others telling you that you seem “happier” and more “energetic”
  • Signs of aging reversing and feeling more “youthful”
  • Seeing your stomach area flatten and abs starting to show

Phase 3 – The Fat Burning Machine

In Phase 3, the movements are now modified to be the advanced variation. In this phase, your body will be in the “fat burning machine” phase.

Your metabolism will be like that when you were in your 20’s.

Your fat burning hormone levels will be regulated like elite kickboxers…

You will be torching off fat 24/7, enjoying the food that you love while completing your transformation into the body you have dreamed of.

The FSK-Methods Includes:

12 Week FSK-Method Blueprint

Here is the easy to follow, picture guided program that will transform your body into the body of your dreams. This is your complete road map to shredding your stubborn fat and achieving the body you have always desired. Each work-out is shown clearly with a photo and name description along with information on reps/sets.

Introduction to Fitness

If you are new to fitness/working out this is perfect for you. Here I explain basic exercise fundamentals, basic energy systems, how to prepare for your work-out, a introduce to diet and how your body reacts when your work out, etc.

This is a great reference guide for anyone new to fitness and can save you from injury further down the road.

Coaching Videos 

You will get access to my coaching videos that shows you how to do each technique. I will be with you along the way, demonstrating each technique so that you will know exactly how to properly execute each moment.

There are close to 100 videos in this section and you will get unlimited access to them.

Exercise Guide 

Here is the detailed exercise guide that offers an in-depth explanation of each technique. This guide explains what muscles are being targeted and how to perform the technique properly to avoid injury.

With this guide, you will understand how to properly work-out and understand your body’s mechanics… this is a critical element to your fitness goals.

Bonus Materials:

Bonus #1 – Recovery/Mobility/Stretching Plan 

This bonus item will teach you the proper way to recover after your work-out. Post work-out recovery is often over-looked, however did you know that you are posing risks of severe long term injury if you do not follow a proper recovery plan?

This program will teach you strategies that will keep your body performing free of any pains or injuries.

Bonus #2 – 33 Habits and Beliefs of the Champion Fighter and How to Apply Them to Your Life

The fighter’s mindset can be applied to any area of your life. If you can succeed in the ring, then you can succeed anywhere else. After studying elite fighters, successful business owners, and accomplished academics I have identified 33 habits that were common in all these people. I have documented them, and connected how you may apply them in your life.

Bonus #3 – FSK Warm-Up Plan

The warm-up is often overlooked, but it is the most important step in injury prevention. This document shows you the exact movements that is the most effective at activating specific muscles and helping you reach a full range of motion.

Bonus #4 – Lean Body Hacks 

In this guide, you will discover some scientifically proven secrets that kick-boxers follow to help maintain a lean and fit body.

You will Find:

  • What vegetables you should consume if you want to stay fuller longer.
  • What vegetables you must avoid when trying to lose fat.
  • Two 10 second tricks to turn on your metabolism and your fat burning hormones.
  • A list of spices that will dissolve stubborn body fat.

About the author

Ever since I watched my first fight on TV, I was fascinated with the kick-boxer’s physique and the kick-boxers work-out routine.

You see like you, I was listening to the advice that the big health and fitness companies sold, which ended up with me having serious lower back and hip injuries.

Also, I was just not seeing any results from their advice which led to me developing insecurities, struggling with my weight and eventually led to severe depression…

One day, I decided to analyze how kick-boxers got so fit…

Some of the techniques that I learned were so fascinating that I decided to implement them into my work-out.

Once I implemented the series of movements I was completely shocked with my own results.

I remember waking up one morning and not recognizing the person in the mirror.

For the first time, I had 6 pack abs, a chiselled chest, lean arms and toned legs.

I’ll never forget the day when someone told me that they wished they were as fit as me…

My confidence was at an all-time high, I had more energy and my depression disappeared.

All my friends and family noticed my transformation and wondered what I was doing.

In fact… they had thought that I underwent surgery.

They were all shocked when I told them that all I did was implement this simple movement into my work-out regime.

In fact, using this movement and gaining back my confidence I was able to become a North American Muay Thai Champion, National (USMTO) Open Class Silver Medalist and even trained/sparred with several UFC Fighters.

You see… through these experiences, I developed a passion for helping others…

I became a personal trainer and kickboxing coach at my gym and I have been doing this for over 10 years…

One day, someone suggested that I should put this movement online so that I can do something about the horrible lies that the big health and fitness corporations have put out there…

So, I put these movements together into a series along with a few other metabolic surge workouts that will skyrocket your metabolism and cause you to experience the same life changing transformation as I did…

This page is not official Fat Shredder Kickboxing page. To get to the official platform Click Here



Vitamins, Minerals and Water

Vitamins and minerals

Vitamins and minerals take care of our immune system, support growth and development, and sustain normal metabolism. Vitamins are organic substances which are essential nutrients the body cannot produce enough, and we must take them from food. Minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.


IMPORTANT FOR: immune defense system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, strengthening blood vessels and giving skin its elasticity, helps in iron absorption.
SOURCES: citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, strawberries, cantaloupe, and peppers.


IMPORTANT FOR:  helps in calcium absorption in bones and teeth, maintain healthy muscles, keeps the nervous system healthy, and reduce cancer risk.

SOURCES: sunlight, eggs, fish, cod liver oil, mushrooms, and raw milk.


IMPORTANT FOR: general growth and development, healthy eyes, teeth, and skin. Powerful antioxidant that fights inflammation.

SOURCES: liver, carrots, green leafy vegetables, yellow and orange vegetables, sweet potatoes, melons, egg yolks, dairy products.



IMPORTANT FOR: nervous system, digestion, muscles, and heart.

SOURCES: liver, yeast, egg yolk, cereal, red meat, and nuts.


IMPORTANT FOR: Maintaining healthy blood cells, skin, nails, hair, eyesight, sensitive lips and tongue. Help the breakdown of protein, fat, and carbohydrates.

SOURCES: dairy products, liver, yeast, green leafy vegetables, fish.


IMPORTANT FOR: skin protection, nerve function, helps the body absorb protein and carbohydrate.

SOURCES: fish, bananas, whole grains, red and white meats.


IMPORTANT FOR: maintaining the health of nerve cells, help with energy level, memory, heart, skin, hair, and digestion.

SOURCES: eggs, poultry, meat, liver, dairy products.


IMPORTANT FOR: preventing cancer, boosting immunity, and lowering high blood pressure.

SOURCES: seeds of apricot, almond, peach, apple, flax, and in millet, corn, and sorghum.


IMPORTANT FOR: fighting toxins – antioxidant, and blood circulation. Helps to strengthen immunity, and it benefits to healthy skin and eyes.

SOURCES: nuts (almond), vegetable oil, broccoli, sprouts, spinach, and eggs.


IMPORTANT FOR: essential to building strong bones, and preventing heart disease, osteoporosis, diabetes, and multiple types of cancer.
SOURCES: leafy greens, like kale, spinach, and broccoli.


IMPORTANT FOR: converting energy from food, cell repair, building bones, and muscles, and regulating body temperature.

SOURCES: green leafy vegetables, whole grains, legumes, seeds, and nuts.


IMPORTANT FOR: healthy teeth and bones, nerve function, blood clotting.

SOURCES: green leafy vegetables, and dairy products.


IMPORTANT FOR: building muscles, and healthy blood.

SOURCES: red meat, liver, oily fish, egg yolks, green leafy vegetables, nuts, cereal, pumpkin seeds, beans, lentils, and spinach.


IMPORTANT FOR: immune system, fighting colds and symptoms of illnesses. Balances hormones, and supports liver health. Also helps in the breakdown of proteins, carbs, and fats, and helps in muscle growth.

SOURCES: meats, eggs, kefir, pumpkin seeds, brown rice, and beans.


IMPORTANT FOR: boosting heart health, lowers blood pressure, osteoporosis protection, and help in processing carbohydrates.

SOURCES: avocado, spinach, sweet potato, apricot, pomegranate, banana, and white beans.

Recommended daily intake

Vitamin and mineral supplements can be vital for your health, and without of health nothing much matters. If you can afford organic foods and drink quality water, you probably don’t need to worry much about supplements. The problem is that most of the foods that we eat are not so nutritious anymore.

Recommendations are for healthy adult male or female. The lower limit is for people who are not active and upper limit is for full-time athletes. I recommend that you calculate approximately how much your daily vitamin and mineral intake is from food and then add supplements if needed. Quality vitamins and minerals are the only supplements that I recommend.

Vitamin A: 3000 – 10000 iu (RETINOIDS: 900 – 3000 mcg or BETA CAROTEN: 1800 – 6000 mcg)

Vitamin B1 – THIAMIN:  12 – 50 mg

Vitamin B2 – RIBOFLAVIN: 10 – 40 mg

Vitamin B3 – NIACIN: 15 – 35 mg

Vitamin B5 – PANTOTHENIC ACID: 35 – 100 mg

Vitamin B6 – PYRIDOXINE: 50 – 100 mg

Vitamin B9 – FOLIC ACID: 400 – 2000 mcg

Vitamin B12 – METHYLCOBALAMIN: 1000 – 5000 mcg

Vitamin B17 – LAETRILE:  400 – 2000 mg

PABA (Para-Aminobenzoic Acid): 35 – 100 mg

Biotin: 50 – 200 mcg

Vitamin C – ASCORBIC ACID: 1000 – 4000 mg (most beneficial is when mixed with sodium bicarbonate – baking soda in 2:1 ratio.  This will make Sodium Ascorbate, which is considered to be a more natural and efficient source of vitamin C)

Choline: 100 – 500 mg

Vitamin D – CALCIFEROL: 1000 – 3000 iu (25 – 75 mcg)

Vitamin E – D-ALPHA-TOCOPHEROL: 100 – 1200 iu (67 – 804 mcg)

Vitamin K – PHYLLOQUINONE / MENADIONE: 120 – 500 mcg

Calcium: 1200 – 2500 mg

Chloride: 2 – 10 g

Copper: 900 – 5000 mcg

Iodine: 150 – 1000 mcg

Iron: 8 – 15 mg

Magnesium: 400 – 1000 mg

Manganese: 2 – 10 mg

Phosphorus: 800 – 4000 mg

Potassium: 4 – 10 g

Sodium: 3 – 10 g

Zinc: 15 – 40 mg


Water helps flush out the toxins in the body, that is why is good to have 4-5 clean urinations per day. It is also important in protein synthesis, which promotes muscle growth. If you do not drink enough water, your kidneys will not be able to function properly. As a result, the liver will have to work and help the kidneys. Since the liver needs to take some of the kidney’s function, the liver will not be able to burn as many fats as it should. Drinking lots of water can actually help you lower your water weight. This is because when the body thinks that there is a short supply of water, it starts to store and hoard water, which can make your body look puffy and soft. However, if the body receives a regular supply of water, the body no longer needs to hoard water in cellular spaces. Drinks with alcohol and caffeine have diuretic effects, and automatically increase your need for water, so do not count them to your daily needs.

Victor Costa – Natural Bodybuilding

Official website:

Youtube channel:

Victor Costa is considered by many one of the Top fitness trainers in the world, Victor’s work has been admired by millions of people all over the world. He has been training for over 20 years.

Victor received an Honorary Lifetime Certification by the International Sports Sciences Association for his long standing contributions to the sport of bodybuilding. Victor began his personal training career working closely with individuals who wanted to change their bodies, lose fat, gain muscle and slim and tone their physiques.

He began competing in the ANBC (American Natural Bodybuilding Commission) and won many shows. He wanted to see how he would stack up against the guys in the magazines, so he competed in the NPC. He won many local NPC shows as well as an overall title. However, as he soared at the local levels, he fell short at the top levels in the NPC. He was always a crowd favorite because they knew he was natural. In fact, they were in awe of his physique even more than the winners of those shows.

Vic explains, “I came off the stage at a top show and a very well known professional bodybuilder grabbed me and said you’re the best I’ve ever seen, so go do some drugs and win”. That was all I needed to hear to get away from those maniacs. I still believe I am the best but I am the best Victor Costa I can be. Titles mean nothing, my trophies are still in my mother’s basement. My goal is to be the best trainer I can be. Knowledge means nothing if you have no one to share it with.

Why do my clients get incredible results fast? Because I was the only guy with a note pad back stage at those contests.

You really don’t need steroids, you can get better and better every day– Naturally.

I developed a 48 inch chest and 18 1/2 inch arms naturally. This is what I do. Please are starting to write articles that I am the best trainer in the world. All I can say is, “I’m trying.”

Vic’s physical training focuses on the enhancement of the body’s natural classic lines, shape and form. He attempts to help men and women move toward physiques that fit into the context of their lifestyles. His techniques are derived from years of experimentation, study and practice. He continues to perfect and define his methods by working with many people with different skill levels: from beginners to advanced, from world class athletes to the developmentally disabled, from the aged to the youth of America.

Victor loves his clients and is grateful for all he has learned from them.

From Victor:

I train individuals, not body parts!

I want to thank you so much for coming to my site.

I am here to help you get in the best shape of your life. Whether you’re an aspiring bodybuilder, or just want to get in shape, or just lose a few pounds, I am sure we can develop a harmonious relationship through my work.

My motto is that I train in individuals not body parts. Meaning, the underlying theme of my work is essentially respect for the body, respect for your body.

I have developed a method of training that is less taxing on the body, more effective, efficient, and all of this means you will get faster results by actually spending less time in the gym. I have developed a method to help you relax every other part of your body with the exception of the part we are training, this leads to focused, effective, results oriented training. I have techniques to help explain how to position the body so it is in best position to receive the benefits of the training. Additionally, I have developed techniques to help you engage specific muscles groups while relaxing others during training. Furthermore, I help you clear the mind of obstacles, limiting thoughts and have worked tirelessly to bring your concepts that you have never heard of before and will never hear again. This is my work, this is what I have to offer you. I guarantee tremendous results.

All of my workouts videos and audios are designed to get you in the best shape of your life. Body and mind are always connected. As you build a balanced, strong, athletic, sleek, defined physique, you will also develop a quiet confidence and social presence.

Years of practice, study and experimentation have proven that it doesn’t matter where you are starting from, these methods work at all skill levels. Beginners to advanced, world class athletes to the developmentally disabled, from youth to the aged, there is always room to advance into better condition. I use motivation, encouragement, education and philosophy and a disciplined approach to make meaningful, lasting changes. Together with my years of experience and proven success as a trainer, and with your intuitive knowledge of your own body we can create exciting changes.

You will not believe what your body is capable of until you work with me.

Thank you for your confidence,
Victor Costa


Eczema Free You

This page is not official Eczema Free You page. To get to the official platform Click Here

Having eczema can be a nightmare. When you visit a dermatologist, they’ll usually send you home with a bunch of creams and ointments to try. Which is all well and good if they work. But the problem is they usually don’t. Sure they might work temporarily. But more often than not… it soon comes back worse than it was before. So what you really need is a natural solution that solves the ROOT CAUSE… not some useless cream made in a factory.

Eczema Free You™ is a digital book that shows you how to cure eczema in a few days. The book is the natural, permanent and complete solution that you can provide to the increasing number of people that suffering from this condition.

Hers a List of what you will Discover in Eczema Free You™:

  • How to Eliminate Eczema Without the Need of Any Medication.
  • How to Treat Your Child’s Eczema in The Special Kids Section.
  • How to Focus on the Root Cause of Eczema – Rather Than Just the Symptoms.
  • How to Stop the Itching Once and For All.
  • How to Eliminate Dry Skin For Good.
  • How to be Totally Free from the Pain and Sleep at Night.
  • How to Stop Using Dangerous Supplements, Creams or Steroids.
  • Learn the Causes of Eczema and How to Eliminate Them.
  • How to Slow Down Your Skin Aging Process.
  • How to Create Younger, Toned and Firm Skin.
  • How to Unleash Your Body’s Own Natural Ability to Heal Itself from All Skin Problems.
  • And so Much More!…


Superfoods For Optimum Health: Chlorella and Spirulina

Chlorella and spirulina are truly the most astounding food sources on planet Earth. In this special report, you’ll learn about the astonishing health benefits and nutritional achievements of these two foods, and you’ll see why you need to get these into your diet immediately..

Most people have heard of chlorella and spirulina, but they don’t really know the details of why these are truly the best food sources on the planet. For example, did you know that, ounce per ounce, spirulina contains twelve times the digestible protein of beef? It’s a far better protein than beef, and it contains a much healthier mineral balance (such as magnesium) that just isn’t found in beef.”

The Healing Power of Water

Physicians rarely promote the curative properties of H2O, but Dr. Batmanghelidj, M.D. has studied water’s effect on the human body and has found it to be one of the best pain relievers and preventative therapies in existence. Dr. Batmanghelidj shares his research and stories about “The Healing Power of Water.”


177 Ways To Burn Calories

If you struggle with weight gain it’s a good bet that you have tried at least one of the “fad” diets that crop up on a regular basis.

The truth is that some of these diets may grant you temporary weight loss. In the usual case, however, the weight returns as soon as you stray from the diet.

The bottom line is that you gain weight because you consume more calories than your body is able to use and no diet is a substitute for good eating habits…

Supplementing With Superfoods

Superfoods are jam-packed with the big three for optimal health and nutrients, fiber and antioxidants. They are the power your body is looking for in food…the power you don’t always give it!

It’s like nature has loaded all the nutritional necessities into one neat package. These are the colorful variety of foods you’ve been hearing about, the “rainbow for your plate”…a gift of benefits to your well being…

The Seven Secrets to a Good Diet

Have you tried one diet after the other, without being satisfied? If your answer is YES to this question then this is for you. This book will answers the following questions:

Is raw food healthy? Do you need animal foods? Are supplements necessary to meet your nutritional needs? Is it possible to live on a vegan diet? Is it better to eat cooked or raw food? Can you enjoy eating a raw food diet in a cold climate? What’s important to know, if you want to live on a 100% raw diet?

43 Nutrition Secrets Revealed

Have you ever wondered what it might be like to find the long lost Fountain of Youth? I can’t promise you that, but I can give you a close second.

Tear down the curtain of mystery that surrounds fad diets. 43 Nutrition Secrets will de-mystify and reveal the answers you need before you start wondering where you are going to store all those special meals that cost an arm and a leg.

A Handbook of Health

Looking upon the human body from the physical point of view as the most perfect, most ingeniously economical, and most beautiful of living machines, the author has write this handbook of practical instruction for the running of it. And seeing that, like other machines, it derives the whole of its energy from its fuel, the subject of foods–their properties, uses, and methods of preparation–has been gone into with unusual care. An adequate supply of clean-burning food-fuel for the human engine is so absolutely fundamental both for health and for efficiency–we are literally what we eat!

This page is not official Eczema Free You page. To get to the official platform Click Here

Jason Gallant – Two Day Split

Jason Gallant is a lifetime natural bodybuilder and multiple Natural Bodybuilding Champion with the passion for teaching people how to train and listen to their body. His training techniques are not mainstream “full-range of motion or die” methods. Jason emphasizes on mind-muscle connection and “constant tension on the muscle” principle. His famous quote is TRAIN THE MUSCLES NOT THE JOINTS!


Jason Gallant Youtube channels:

Natural Bodybuilding:


Web page:


Assistance Exercises for Strength Training

Purpose of assistance exercises for main lifts is to work on the particular range of motion which is potentially your weakest link. This way you will solve the problem, and advance in your main lift. At the beginning of strength training your weakest link is everything, so you do only main exercises, until your weakest link show itself. For example, if your weakest point in the Conventional deadlift is your grip then you will do some extra grip work, like Timed grip and Finger hold. If it is lower back that is lacking, then the right choice is to do some specific lower back work, like Back extensions or Good mornings. Maybe it will be your hip drive at the beginning of the movement. Then the Box squat with Conventional deadlift stance is the lift that you will need to specialize. If you prefer Sumo deadlift, then it is Box squat with sumo deadlift stance, and so on.


Front squat, Paused squat, Box squat with squat stance, Bottom position rack squat, Belt squat, One leg squat (another leg behind, another leg to the side, or another leg in front).



Box squat with deadlift stance, Upper deadlift (Rack or Block pull), Vertical barbell row, Front barbell shrug, One leg deadlift, Back extension, Reverse back extension, Good morning, Grip hold, Finger hold, Glute-hamstring raise, Lunge.


Bench press:

Bottom position rack bench press, Bench press with paused reps at the bottom (3-5 sec.), Dumbbell bench press, Board press, Band bench press, Floor press, One hand floor press, Close grip bench press, Dips, Bench press with legs on the bench.


Bent-over row:

One arm dumbbell row, Sitting bent-over row, Bench row, Vertical barbell row, Machine row, Lat-machine pullover.


Standing press:

Pin press (from eye level to a lockout), Bottom press (from down to eye level), Upright row, One hand standing press, Sitting dumbbell press, Behind the head triceps press.


Pull up:

Partial pull up (from bottom to eye level), Bottom pull-down (from eye level to chest), Chin up, Hammer grip pull up, Pulldown, Lying pullover.

Small exercises

Great tool for additional strength gains for intermediate lifter could also be “small” exercises. For example, Calf raises in all variations are very important for strong and stable stance in Squat and Deadlift. We could also easily neglect arms in strength training programs, and I strongly advise you not to do that. Although doing Chin ups, Pull ups, Hammer pull-ups, Dips, Close grip bench presses, Overhead EZ or Dumbbell presses for upper arms, and Grip and Finger hold for your forearms will give you strength and probably big arms, you may benefit from some curls, triceps extensions, and wrist curls.

There are many small exercises that you may explore in your intermediate stages that could put some weight on your main lifts. You could add them when you still feel energetic at the end of your training. Lying dumbbell triceps extensions could be very beneficial exercises for bench press lockout. Also, reverse barbell curls and wrist curls in all four directions can play a role in additional strength gains. You will benefit from all exercises that mimic a part of the main strength movement. So, don’t be afraid of doing Lateral raises, L-raises, and Hip fly’s, here and there. Those movements will not only help to build more strength for your main lifts but will also help to keep your shoulders and hips injury free.