Ironbound Strength E-Book

Stoyan Velikov

• Herausgeber: Stoyan Velikov
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

A strong body needs a powerful mind. This book will help you overcome your weaknesses and reach beyond your current self. Here, you will find all the information that you will ever need to become the best version of yourself:• Keeping your natural Testosterone and Human Growth Hormone at the high end.• Creating a healthy eating lifestyle based around fasting and manipulations of your macros that is intuitive.• Achieving balanced daily regime while reducing stress and increasing your mental focus.• A specifically made list of supplements that will enhance your overall health and strength which are proven to work.• How to build strength and the mentality to reach your goals.• A powerlifting based program that will turn your body into a biomechanical machine destroying every limitation.• A detailed guide how to perform each exercise to perfection.• Life and training tips that can translate into every part of your life, and more.Have you ever wanted a training guide that is straight to the essence delivering you the best possible information? Well, here it is. With this book you receive the necessary information that will create and enhance the link between mind and muscle. You will reach new heights in your development and become better in everything that you do in life.Search Terms: Motivation to exercise, Fitness advice, How to build muscle gains, Fitness, Powerlifting program, Training program, Getting lean, Intermittent fasting, Nutrition, Nutritional supplements, Weight training, Build muscle, Bodybuilding, Powerlifting, Strength training

Leseprobe

IRONBOUND STRENGTH

A GUIDE TO OVERCOME YOUR LIMITS

by STOYAN VELIKOV

Editor: Dilyan Andreev - [email protected]

Photography: Nikolay Nedkov

Cover by: Ivaylo Markov - [email protected]

For contact and personal training:  [email protected]

Copyright © 2014 by Stoyan Velikov. All rights reserved.  

This book or any portion thereof may not be reproduced or used in any matter whatsoever without the written permission of the copyright holder except for the use of brief quotations in reviews and articles.

DISCLAIMER

Always seek the advice of your physician (or doctor) or other qualified healthcare provider with any questions you may have regarding a medical condition or before making changes to your medication program, diet, or exercise regimen. Reliance on any information provided in this book is solely at your own risk. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changed in your lifestyle. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. We further disclaim any liability caused by intentional or unintentional negligence.

Table of Contents

Chapter 1: Establishing the right mindset

Chapter 2: Hormones

2.1 Testosterone

2.2 Human growth hormone (HGH)

Chapter 3: Eating

3.1 Intermittent Fasting

3.2 Protein rich food

3.3 Carbohydrates rich food

3.4 Fats rich food

Chapter 4: Recommended supplements

4.1 Vitamin D

4.2 Zinc

4.3 Branched Chain Amino Acids

4.4 Protein

4.5 Creatine

4.6 Beta Alanine

4.7Curcumin

Chapter 5: Building strength

Chapter 6: Exercise execution

6.1 The Bench Press

6.2 The Squat

6.3 Low bar (Powerlifting squat)

6.4 High bar (Olympic squat)

6.5 Front Squat

6.6 Deadlift (The monster lift)

6.7 Conventional Deadlift

6.8 Sumo Deadlift

Chapter 7: Training program

7.1 Upper body split Week one

7.2 Upper body split Week two

7.3 Lower body split Week one

7.4 Lower body split Week two

7.5 Upper body exercises

Chapter 8: Useful tips

8.1 Training tips

8.1.1 Mental game

8.1.2: Equipment

8.2 Life tips

Chapter 1: Establishing the right mindset

In today's world, information about healthy eating and exercising is fast and easy to access whether it's via the internet, by reading a book or magazine, or using other methods. However, the challenge to analyze it and draw a conclusion that could actually help us better ourselves remain, because as with some scientific data for example, it has to be translated into understandable format that is easy to comprehend. After reading books on fitness and nutrition for many years, I have come to the conclusion that there must be better ways for each individual to bring out the body’s highest level of performance. Many books are hard to follow, too long, and full of scientific studies that conflict with each other and don’t make your life easier. There is a fundamental flaw in this approach. While some training plans and diets may work for a certain group of people, they prove inefficient for others. In my opinion, the information should be presented concisely and easy to comprehend. The first step of helping a person getting stronger should start by explaining the actual process of how to get there.  

Before a certain actions is done, one must develop the right mindset to execute it. Life is a succession of moments that we navigate through, and if we don’t build a strong link between our mind and body, the possibility of failure in some aspects of our lives is high. Drifting in our heads, wondering what to do while never really doing the things that we want, giving up on our goals is a common problem that plagues modern society. People are disconnected with themselves, it is as simple as that. When you don’t know yourself, you cannot know what you want and what is best for you. Our brain is meant to be connected with the body and work in synergy to achieve the best possible results. That connection needs to be rebuilt in order for us to reach our athletic abilities and overcome our limitations. Creating a strong and efficient neurological link to our bodies depends on a group of factors: genes, hormonal balance, mind-muscle connection during training, rest and diet.

We don’t choose our genes and most  people have average ones, meaning they won’t lift like elite powerlifters, won’t easily build muscle, or have a strong mind-body connection. Being on the wrong side of the coin should be a motivation for everyone to work hard enough so they can make up for being born with "disadvantage", instead of using it as an excuse to quit.  Strength production is more functional than structural, meaning that we can teach our body with the power of our mind to break the limits set by the genes. Strength, like any other skill, should be developed with intensity and persistence. Even the greatest genetic potential cannot evolve without putting the effort. A common mistake is comparing results with other people. The only person you’re up against is the person you were yesterday. Everyone has some kind of competitive advantage, and the game of self-improvement requires that you focus on nobody but yourself. Genetic limitations exist only to be removed by our determination and hard work.

The health of our endocrine system and our hormonal balance dictates our overall health, and affects every aspect of our lives. Shedding excessive weight and keeping our diet in check while getting adequate amounts of sleep are the foundations of a good hormonal state. Every active male athlete should strive to keep his body fat at healthy levels between 10%-20%. Upper levels guarantee messed up hormones like high estrogen and low testosterone, resulting in performance drop. People who wants to reach the peak of their athletic abilities should strive for healthy anabolic and catabolic balance in their bodies.

Chapter 2: Hormones

2.1 Testosterone

Men should try to maintain their testosterone on the high end for a list of reasons: It helps build muscle and burn fat, boosts recovery, and supports your vitality and sharpness. Most studies show that males with higher levels of testosterone live longer and have a lower chance of getting life threatening diseases. Testosterone levels start to decline at a slow pace after the age of 25-30 years, depending on the individual. The way to improve testosterone and decrease estrogen consist of few important steps: change our dietary habits, intense training sessions, lose excessive body fat, add supplements to help our nutritional deficiencies, minimize stress, and rest.

2.2 Human growth hormone (HGH)

It is a naturally produced hormone by our pituitary gland that is responsible for the regeneration and growth of our tissue and organs. HGH levels begin to drop as early as our 20’s, so every healthy person should aim to keep them high. As with other hormones in our body, the food we eat is the first thing we want to use to manipulate our system to reach optimal health and performance. Fasting, cutting gluten, sugar and refined carbs, while maintaining balanced diet, is the staple for hormonal balance. Getting enough quality sleep and training heavy for maximum 45 minutes is another way to keep the HGH high. Ornithine, arginine, glycine and lysine have shown a beneficial effect on growth hormone production.