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NOTE: All articles in BetterU News are written by Nick Nilsson -
http://www.fitstep.com/ unless otherwise credited.

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My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them... Find yourself short on time to cook a good meal? I know I do! Learn my "secret" recipes that are extremely quick and simple to make. I'll give you my favorite muscle-building meals!

If you're like me, you sometimes find yourself short on time to cook yourself a good meal. And if you're also like me, meaning a lazy cook, sometimes the motivation to really make a grand meal is short, too!

So what do you when this happens but you still want to reach your muscle-building goals?

I've got three great "recipes" (and I use the word "recipes" in the loosest sense possible!) to share with you that will help you stay on track towards massing up.

Keep in mind, even though I'm going to inject a little humor into this list, these are examples of actual things you can prepare for yourself to help make your life easier! I just want to show you that decent nutrition doesn't have be dull as dirt or taste like it either.

Also it's important to note, I'm NOT a nutritionist And I don't claim to be! So PLEASE don't make a gigantic vat of mashed potatoes then complain because you're diabetic and your blood sugar is so high that you're sweating maple syrup. These recipes are for "entertainment purposes only," so if you DO follow them, personal responsibility is the keyword here! :)

These recipes are simple to make, don't take long to cook and are geared to my own personal skill level of cooking, which is boiling, microwaving, toasting (in a toaster, not one of them fancy toaster oven things), some basic frypan work and ripping open packages like a starving raccoon...

With these recipes, I'm not going to include salads. You're on your own with those. Personally, I eat them as often as I can (and you should too!), taking advantage of the convenient prepackaged salad bags from the store, throwing in some grape tomatoes, almonds, broccoli, carrots and whatever else is in the fridge that looks like it might go well in a salad and isn't TOO far past the date. Add some healthy dressing (on a side note, salsa is actually surprisingly good on salad) and voila! You're good to go.

Getting plenty of vegetables is also important - rather than force my personal vegetable preferences onto you (which are broccoli, snap peas, carrots, and chocolate covered almonds) just make the effort to eat vegetables as much as you can every day. Fresher and less processed is better, as is organic, but just do the best you can with that. You would have to REALLY go to town to eat TOO many vegetables so don't be shy with them.

I'm also a big fan of taking vitamin and mineral supplements because no matter how "balanced" your diet appears to be, food is so depleted of nutrients right from the start these days that you're probably not getting nearly as many nutrients as you think you are from your food.

Let me put it this way, I'd rather have "expensive urine" (many doctors seem to think this is all you'll get from taking vitamins) than a debilitating illness caused by simple vitamin and mineral deficiencies that I then have to take expensive drugs to basically just mask the symptoms of.

But I digress...

To make best use of these recipes for those short on time, Tupperware will be your best friend. Make a LOT when you DO make something and save the rest for later. It's great to make things fresh but it's also great to just sling something you made yesterday into the microwave and eat it again (and again after that, if you made a WHOLE LOT!). It'll save you from eating cereal three meals a day (not that I've ever done THAT, of course...).

Serving sizes are totally up to you. I usually eat the majority of what I make then save some for the next day, especially if it's a post-workout meal.

So let's get into those muscle building recipes...

1. Spaghetti with Cajun Meat Sauce

This is a great, protein-rich post-workout meal. Tastes great and serves 1 to 4 people, depending completely on how hungry you are and your willingness to share with others.

Bring the water in that pan to a boil and throw a bunch of Cajun spice in the pan with the meat. Don't be cheap with it! Stir it in and smash the meat up so it's not all clumped together.

When the spaghetti water is boiling, dump the spaghetti in. Let it boil for 9-10 minutes then drain. The meat will be boiling while the spaghetti is boiling - if the meat gets done first, drain it then cover it up. It'll keep its heat as long as it's covered.

Empty the sauce jar into the spaghetti pot and stir it up. If you're not sharing the pasta with someone who doesn't like meat, feel free to throw the meat in the spaghetti pot, too. If you ARE sharing, serve out some spaghetti into a separate big bowl THEN toss the meat in there. It'll just work out better for all concerned that way.

Serve sitting on the couch with an oven mitt under the bowl because it'll be dang hot on the bottom! And it's better NOT to wear a white shirt while you're eating it. 'Nuff said.

2. Scrambled Eggs and Oatmeal With Yogurt And Fruit

This is a great breakfast meal that will keep you from getting hungry for HOURS. The fat in the egg yolks keeps you satisfied while the thick oatmeal will keep your digestive system busy for a long time. Lots of fiber to work on!

First, get the fruit ready. Wash it up and put it in a small bowl. Crack the eggs into a bowl/cup and scramble them. If you're talented, you can crack them with one hand and not slop them down the sides. After cracking about 30,000 eggs in my lifetime, I'm still not talented. I managed to do it once then the next time I ended up with a dripping fistful of egg and shell.

** On a side note, it IS possible to squeeze an egg with one hand and break it. A friend of mine once told me that you can't put an egg in the palm of your hand, squeeze it and break it. He said it wasn't possible (he was a physics major). So I grabbed an egg and squeezed it REALLY tight. Three seconds later, it exploded so hard the yolk popped out and flew 6 feet across the room and actually landed right in his shirt pocket!

So anyway, THAT being said, measure out a cup of oats, dump it in a good-sized bowl, then add double the amount of oats in water, e.g. 1 cup of oats, add 2 cups of water. You can adjust the water later, depending on if you like your oatmeal a little soupy (like I do) or masonry thick (like my wife does).

Nuke it for about 3 1/2 to 4 minutes. While that's going, turn on the stove and get the pan for the eggs heated up. Throw a gob of Smart Balance margarine in the pan (that's a great brand - it's actually a reasonably healthy margarine and tastes good). Olive oil works really well here, too, as does non-stick spray. With the olive oil, it's a good idea to have a spray bottle for it so it doesn't all pool up in the corner that your stove burner leans to (you know what I'm talking about).

Make sure the whole bottom surface of the egg pan gets covered with something slippery or you'll regret it later when you try to keep eggs from getting all crusted up and nasty along the sides.

Pour the beaten eggs into the pan and watch them cook. Stir them around once the bottom starts to get solid. Keep stirring and scraping the sides off to avoid the crust I mentioned above.

Your oatmeal should be done about the same time the eggs are. So put the eggs on a plate and set it aside for now.

Take your bowl of oatmeal out of the microwave then dump the yogurt in, then the fruit. Stir it all up (not the eggs, just the fruit and yogurt) and you're good to go.

This meal will keep you going for hours!

3. Meat and Taters

"Meat and potatoes" might be a cliche but for me, there's not much that works better for supporting muscle growth than a nice piece of meat (or chicken or fish) and a big bucket of potatoes. And if that sounds corny, it should, because sometimes I'll throw some corn in with the potatoes.

Let's talk about potatoes first, then I'll give the inside scoop on how to cook meat (I think I can hear my wife laughing in the background as I write about my cooking skills...).

First, grab 3 or 4 good-sized potatoes. I try to get red potatoes since they can't be stored as long as other potatoes therefore they're fresher when you get them rather than having been sitting in storage for a year.

I prefer to microwave potatoes since it's faster than boiling and they turn out really well. Wash any crud off them then slice off any questionable areas. Stick a fork or knife in them a few times to "aerate" so they don't explode in the microwave (unless you enjoy scraping your dinner off the sides).

For each potato, figure on about 3 to 5 minutes of cooking time, depending on the size of your potato and power of your microwave. You'll know they're done when you can easily stick a fork right through - just don't leave the fork in the microwave or you'll be in for a surprise.

Dump in a big bowl, mix in some margarine (or if you're on a low-fat kick, pour some ketchup in it), add some sea salt and you're set. You can also throw in can of corn (nuke it first - not the can but the corn) to spice things up.

As for the meat, if you're good with a gas or charcoal grill, more power to you. You're a better cook than I am and I don't know why you're even reading this part. If you have one of those George Foreman countertop grills, those work really well for meat (especially the ones that you can pull the grill things off and put them in the dishwasher - the ones that you can't remove are a pain in the butt to clean, so if you're going to get one, get the removeable grill version). Follow the instructions that came with the grill for the meat or chicken or fish you're cooking.

If you've got some chicken breasts that you just want to "fire and forget" rather than tend to on a grill, throw them in pan, pre-heat the oven to about 400 degrees, dump some spices on them (whatever you like), cover with tinfoil to keep the juices in, and cook for about 30 minutes or so (SET THE TIMER!). If you want to get REALLY fancy, slice up a lemon and toss a few slices on top with some black pepper.

There you have it. Meat and potatoes. Perfect for a big post-workout meal that will help you pack the pounds on.

I also like to use potatoes, corn and ground beef (or sirloin) to make "Lazy Cook" Shepherd's Pie. Microwave the potatoes and corn as above. Boil the meat as in recipe #1, then dump it all into a big bowl and stir. You'll be 5 pounds heavier by the end of the meal!

Conclusion:

As you can see, cooking tasy food for building muscle doesn't have to be hard and recipes don't have to be these complex things that take hours to make and require more than very basic cooking skills. With my recipes, if you can do a few simple things without burning yourself, that's about all the skill you need.

And if you're interested in learning some recipes for fat loss, I've got 3 excellent ones that I can share with you as well! Go back up to the top of the article and reread it. It's the same stuff...now just eat less of it...

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Looking For a Versatile, Useful, and EFFECTIVE Piece of Home Training Equipment? ...Something that you can not only work the abs strongly but also hit almost every major part of your body with a great workout? I've got just what you're looking for... It's called the Lean Abs Machine and it's one of the most innovative pieces of home training equipment I've ever reviewed! If you're frustrated with "infomercial" home exercise equipment that just doesn't live up to the hype, you need a LEGITIMATE training tool that will get the job done. Read more about the Lean Abs Machine now! http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/lean-abs-machine-review.htm

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Secret Training Tip #346 - Work Your Lats With One Of The VERY FEW True Isolation Exercises For The Back When you think of back exercises, you think of different types of rows, pulldowns, chin-ups, and deadlifts, right? These are all compound exercises that work multiple muscles. To TRULY isolate your lats, you need this exercise! This is a great one for beginners OR advanced trainers!

There are two main things that hold people "back" when trying to train their back. The first is that they can't see it when they're training it. This makes it harder to really focus on and properly work AND, since it's not a "mirror muscle," it tends to get lower priority in the overall training workload.

The second thing is that people can't FEEL the back muscles actually doing the work. And if you can't feel the back muscles working, chances are, they're not getting worked very effectively.

Now, you can't fix the first problem of not being able to see the muscle while training it without having a double mirror setup that allows you to see your back in the mirror. It's rare you'll find a gym that has mirrors on two opposing walls - they try to avoid the "funhouse" effect.

So you'll just have to take it from me that it's CRITICAL to put a lot of effort into back training - MUCH more so than it is for chest training. Your pecs don't hold your spine up...

But we CAN address the point about feeling your back working. One of THE most effective exercises I've found for really teaching you how to feel your back working is the Stiff-Arm Pushdown.

It's an isolation exercise (defined as a single-joint exercise, in this case, the shoulder joint) for the latissimus dorsi, a.k.a. the "lats," which is rare. And even though it IS an isolation exercise for the lats, the long heads of the triceps are involved in the movement as well. The long heads of triceps perform a similar function in bring the arm down towards the waist and can't be removed from the movement due to their anatomy.

The Stiff-Arm Pushdown is also one of the ONLY back exercises that doesn't involve the biceps in some way, making it a great teaching tool for helping you feel what it's like for your back to work without relying on bicep assistance.

How To Do It:

To perform this exercise, all you'll need is a high pulley and an attachment (bar or rope).

Set a moderate weight on the pulley - you won't use a heavy weight for this exercise as it's all about feel. If you go too heavy, you'll have to resort to momentum to move the bar and that will defeat the purpose of the exercise.

Put both hands on the bar (overhand grip) about 6 to 8 inches apart. Take a big step back, bring the bar back with you. Lean forward so your torso is at about a 45 degree angle. You can have your feet set together or be in a lunge position - whichever is most comfortable to you.

Keep your abs tight and an make sure there is an arch in your lower back. In order for your lats to function properly, the lower back MUST be arched.

At the start position, your arms are in an overhead position and slightly bent but stiff. The cable weight is pulling up on your arms so your lats are getting stretched.

Now begin the movement, pushing the bar directly down and around in an arc. DO NOT bend your arms!! Keep them locked into that slightly bent position. All the movement should occur at the shoulders.

Push the bar all the way down to your thighs, squeezing your lats hard the whole time. Pause at the bottom then let the cable pull the bar back up, keeping tension in your lats.

As you come to the top, dip your upper body down a bit to increase the stretch on the lats.

For breathing with this exercise, you want to take a BIG deep breath at the stretch (top) of the movement. Inflating your lungs maximally at the top will increase the stretch on the lats and help you feel the lats working. As you push the bar down, exhale through pursed lips (like you're blowing up a balloon).

This exercise can also be done one arm at a time with a single cable handle as well.

Go for moderate to higher reps with this exercise - it's not a power-based exercise but more a "feel" exercise that you need to really keep form tight on. This exercise will give you a strong burning sensation in that lats because they don't really get any break in the tension throughout the movement.

I like to use this exercise as part of a pre-exhaust style of set, working it immediately before another exercise for the lats such as a variation of chins, rows or pulldowns. Do a set of 8 to 10 reps of the Stiff-Arm Pushdown then go right to the exercise. I can promise...you'll feel your lats working!

You see, because the Stiff-Arm Pushdown only hits the lats and leaves the biceps untouched, when you move to the other exercise for back (e.g. chins, pulldowns or rows) the lats will already be "pre-exhausted" and the biceps will help keep the movement going, pushing the lats harder.

It's a great technique and very effective if you have trouble feeling your back when you train it.

Conclusion:

Give the Stiff-Arm Pushdown a try in your next back workout. If you've never done a true isolation exercise for the back before, it'll be a nice change of pace and help you get a lot more out of your back training.

For pictures and video of this exercise in action, click the following link:

http://www.fitstep.com/Misc/Newsletter-archives/issue52-lats.htm

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The Hardest, Most BRUTAL Workout I've Ever Done In My Life - Read This Then Tell About Me Yours! Best Workout Story Gets a Prize! All serious trainers have had a workout that instantly pops into their head when somebody mentions a tough workout. I know I've had MANY that have left me lying on the floor. Read my story, then I'd love to hear about the workouts that have left YOU on the floor! ** I'll post the stories then let everybody vote on which is the toughest...the winning workout will get an awesome prize! **

I want you to think of the toughest full workout, exercise or even just single set you've EVER done in your life...and I do mean, EVER. Because this month, with your workout story, you're going to have a chance to WIN one of my very favorite training accessories...

**** A PAIR OF BRAND NEW 1 TON HOOKS!! ****

So here's the deal...this article is about the toughest workout/set I'VE ever done. But I know for a fact that I'm NOT the only out there training like an animal! Now I want to hear from you, too!

At the end of the article, there will be a link to a page where you can post the toughest workout (or single exercise or single set) YOU'VE ever done. I'll give you a week to post your entry (one per person) then I'll send a notice out telling everybody to come read the stories and vote on their favorite.

The story that gets the most votes wins a pair of new 1 Ton Hooks ($57 value) donated directly from the manufacturer (thanks to Dave at 1 Ton Hooks for that!). Simple as that!

So here's my story to get things started...

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The 40 Rep Squat - A Single Set That Was Worse Than a WHOLE Workout

When I look back on this single set of squats, I still can't believe I managed to get as many reps as I did. Let me set it up for you...

I got to the gym in the early evening - it was leg day so it was time to do some squats. I had been experimenting with some high rep squatting for the past few weeks and had done sets of 15 to 20 reps with some decent weight.

But nothing would compare to what I was about to put myself through.

I started with 225 lbs on the bar and pretty much just BLEW through a set of 50 reps with it, not even getting to failure. It felt like a feather on my back...like nothing more than a warm-up. It was crazy, especially since I weighed about 195 at the time.

I can still remember thinking to myself..."hmm, I wonder how many reps I could get with 315 lbs on the bar?"

So I put another plate on either side and took a LONG rest (about 7 or 8 minutes). I wanted to be sure I was completely ready to push myself to the limit - everything felt in the groove.

But before I even came close to starting my set, I walked over to the weight room monitor (it was a university gym) and said to them "I'm about to do a set of VERY high rep squats with heavy weight. If you hear a lot of screaming, don't spot me. If you see me rack the weight and fall on the floor and not move for awhile, don't call an ambulance until you come talk to me."

Of course, at the time, I think they thought I was kidding...

Then my rest period was over. I walked over to the bar. It was one of those squat stands that had solid rails and angled bars with pegs to rack the weight on rather than a regular power rack setup.

I got myself set under the bar then stood up with it. It felt like nothing. I took a couple of steps back, set my feet, then began to squat.

The first 10 reps felt like I hardly had any weight on the bar and I didn't even have to pause between reps. It was great! The next 5 reps started getting a little more challenging. After 15 reps, I started taking brief pauses at the top of the reps. I was feeling pretty good!

At 20 reps, I thought "man, I think I can get 25 reps with this". It was starting to get tough but I kept going. I wanted that 25. I was starting to breathe really heavy now.

Then I made it to 25. And I thought to myself "I need to get 30." So I kept going, each rep tougher than the last. At this point, I was REALLY suffering. My legs were shaking. My arms were numb. The bar felt like it weighed a TON.

30.

Then something SNAPPED in my head (and luckily not my back!). Everything else faded into the background and, with laser beam focus, one thing was in my head...40. I'm getting 40 reps. No matter how painful it was or what it took, I was going to get 40 REPS.

So I kept going, grinding out one grueling, brutal rep at a time.

To this day, all I remember of those last 5 reps are the numbers. 36, 37, 38, 39, 40. Then I remember getting the last rep and slamming the bar into the racks then falling to the ground.

The weight room monitor came running over and asked if I was okay. It was all I could do to nod my head and say "uh huh." It took me almost 5 minutes to even be able to get to a sitting position.

After 10 minutes, I was able to stand up and walk around.

Then I got back under the bar and did it again.

JUST KIDDING!

I actually packed up and dragged myself out of the gym. And through some twist of cruel irony, the gym was in the basement of the buildng. I had to haul myself up two flights of stairs just to get out.

And that one single set was actually the most brutal workout I've ever done!

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That's my story. Now it's YOUR turn to post your insanity for all the world to see! Go to the following link:

http://www.fitstep.com/Misc/Newsletter-archives/contests/toughest-workout.htm

There you'll find a form where you can submit YOUR story for the most brutal workout or single set you've EVER done.

And as I mentioned above, in about a week (I will send an email to let you know but it will most likely be June 7th or 8th or so), I'll close off the submissions and invite everybody to vote on who has the best workout story!

The winning story will get a brand new paid of 1 Ton Hooks donated directly from the company!

You can read more about 1 Ton Hooks here:

http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/1-ton-hooks-review.htm

These hooks are one of my "must-have" pieces of essential training equipment that I think should be in the arsenal of EVERY serious trainer. Because unless you have the grip strength of a world-class strongman, you're simply NOT maximizing the resistance your body is capable of using for pretty much ALL your back training.

Bottom line, you're leaving results on the table every time you train your back unless you're using these hooks.

So go submit your story NOW and win a pair for yourself!

http://www.fitstep.com/Misc/Newsletter-archives/contests/toughest-workout.htm

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