Bodybuilding Secrets: Blueprint of a Natural Ripped Physique

How can you build a beautiful ripped body without the use of any drugs whatsoever, when others are failing and resorting to harmful and toxic anabolic steroids?

The answer requires a deep understanding of the biomechanics of the body, a bit of chemistry, fitness nutrition, proper supplementation, workout-techniques and it all requires discipline. I have built my body on the foundational integrity of health and strength so for me not only would it be an oxymoron to consume drugs and other toxic substances, but also hypocritical.

There is a reason I was able to sculpt a strong and ripped physique without the use of any drugs whatsoever.

There is a reason I can do that while staying natural, like life itself.

There is a reason I eat 7 to 8 times a day while staying lean at 5 to 6 percent body fat almost year-round.

There is a reason I can put on quality lean muscle while staying a fat-burning machine at the same time.

There is a reason I take 6 grams of fish oil a day.

There is a reason I have been taking a high quality multi-vitamin for years.

There is a reason I train legs with high volume twice a week.

There is a reason that even with my knee injury, I didn’t stop going to the gym a single day.

There is a reason that whenever I travel, I book an apartment with cooking facilities.

There is a reason that even when I’m on a different continent, I still get my training done.

There is a reason that whenever I eat out, I ask to customize the dishes at the restaurant to my liking and body needs. I pay the money; I decide what I want to eat.

There is a reason that I employ advanced training techniques such as drop-sets, supersets, rest-pause, 1-10, and extended sets in my training.

There is a reason that my rest periods in the gym are timed to scientific precision.

There is a reason I always stretch before and after my training using SMR (Self-myofascial release) foam-roller.

There is a reason I train with high volume, up to 50 repetitions and next day do completely the opposite.

There is a reason I utilize periodization in my training and make strength gains, size gains, and lose fat at the same time.

There is a reason I don't allocate time to chit-chat in the gym when I'm training.

There is a reason I always take a whey protein shake 30 minutes before training.

There is a reason I consume a low-glycemic piece of fruit with it.

There is a reason I consume 30 grams of fast-digesting carbs like Skittles, dates or white potatoes immediately after training.

There is a reason I always eat a meal that includes carbs after training, even if it’s midnight.

There is a reason I add exactly 5 grams of branched amino acids to my post-workout shake.

There is a reason I have a cup of black coffee 15 minutes before workout.

There is a reason I am able to help my clients achieve mind-blowing results in just a few months, while some of them had been going to the gym for years without any results. 

Don't take my word for it! Check what Mouhammed Soueiddeine said: Three weeks with Djoe is equal to three years on my own!

Check some of the success stories. Testimonial videos are coming soon!

However, the main reason why I can build a great physique all naturally, without the use of any drugs whatsoever, while many others fail lies in the understanding of science, chemistry, nutrition, bio-mechanics, years of experience, research, anatomy, discipline and passion.

The Benefits of an Early Morning Workout

It's a beautiful slightly gloomy rainy autumn day.. Staying in bed might sound tempting, snuggled in the warmth of your mattress, however, a morning workout might just be the little change you need that will make a world of difference. Read on for the details.

1.     Mental Clarity:

 Even if you look like a zombie after you go out of bed, once you awaken your senses and start to exercise, you're going to have great mental clarity and focus, which will pump you up for an awesome

and effective workout session much better than one you would have after you're tired and drained of work in the evening.

2.     Equipment:

Since most people train after their work, you'll have plenty of equipment and the gym would be nearly entirely yours for the conquering which means you can do much more in less time as you wont have to wait for your turn to use the equipment.

My invigorating training session at 9 in the morning after already giving two private training sessions and two online consultations. Early workouts ---> more time, more productivity

3.     Metabolism Boost:

According to research, high-intensity morning training sessions keep your energy levels high and metabolism boosted for the rest of the day.

4.     Increased Productivity:

Pumped metabolism and the resulting increased energy levels will also lead to increased productivity at work, guaranteed! Where most people would be tired and grumpy at the office, you'll walk in there with the invisible shiny armor and be full of life, full of creativity and fresh ideas, getting more work done.

5.     Time For Other Activities:

 Since you have a life, you'll get to spend more time doing other things in the afternoon like reading a book or catching up with your loved ones after work instead of working out.

Build These 6 Habits and Get a Solid Six-Pack

If you are sweating your heart out in the gym, tossing a lot of dumbbells around, reading about different

diets and not sure which one to follow, using a lot of tricks and gimmicks someone swore to you about, but the results somehow still refuse to come and you can’t get a ripped body, you are not alone. What should be a simple process has gone a bit too complicated especially with so much contradicting information around. It's time to stop and think what possibly could be holding you back. Analyzing my clients' lifestyle, their behavioral patterns and how they spend their days is a method I employ in my holistic approach to personal training to help people get outstanding results naturally. You should take a step back and analyze your habits as well. Let me help you with some pieces of advice:

Things to remember to get a solid six-pack:

1. Discipline Your Motivation.
2. Have Breakfast.
3. Control your food portions.
4. Keep a workout journal.
5. Sets Goals.
6. Train with a partner.

Discipline your motivation

Motivation fades according to your mood and how you're feeling, but discipline is rock solid. I have long told my friends and clients that a bad training program consistently followed is better than a great training program executed only every now and then. When you stick long enough to your training program, magic happens: your motivation becomes a deeply embedded discipline and you will definitely see results. Guaranteed. Everyone, including dedicated athletes and fitness enthusiasts like me don't always feel like working out, but we do it anyway. It’s all about trusting the process. to fail or to succeed is mental and it comes from within. There's no denial that once you have allocated time to train, the training program chosen is of great importance, especially that it has to match your own goals and needs. Always look for programs that are suitable for you and appropriate fitness level.

Have breakfast

Breakfast is hands down of the most important meals of the day. There research is out there: if you regularly skip eating breakfast, you’re more likely to stay out of shape, put on excess weight and have your dream to get a sexy body and a chiseled six-pack completely shattered. Your metabolism kicks off and so does the fat burning process when you have a quality and nutritious breakfast first thing in the morning, your energy levels rise and you're ready to conquer your day.

Control your food portions

It's easy to go overboard when eating without knowing how much of what you should be consuming. As a general rule, you should limit your protein intake, such as chicken breasts, steak or fish, to the size of the palm of your hand, the carbohydrate intake to the size of your closed fist, and as healthy fats are calorie-dense, to just consume a handful of nuts, or if you're having oil in your salad, to just add one tablespoon. Make sure to consume your vegetables, especially the fibrous ones such as broccoli, as they help keep you fuller for longer, thus minimizing the chance of you having sugar cravings a while later.

Keep a workout journal

Every little meeting at a corporate environment requires briefing and debriefing. Even if you're driving to see your aunt, you have a clear idea where you're heading. Why should training be any different? You need to closely monitor your workouts with precision. You don't have to be traditional like me and use a pen and paper. You can use your mobile phone's Notes application, word documents, or websites to put you in control of the process. Anything that is convenient to you. Monitor your workout duration too and you will quickly see how you will train more intensely, with better sharpness, direction, focus an intensity. Instead of those two hours of chatting with a few minutes of training every now and then, you will train intensely for much shorter time and separate yourself from most gym-goers: you will actually have results!

Set Goals

Goals you set should be S.M.A.R.T. 

S for specific.

M for measurable.

A for attainable.

R for realistic.

T for timely.

When you hold yourself accountable and have a goal of dropping 1 pound of fat a week, you are more likely to realize it if it's clear in your mind. Always keep your goals realistic and achievable. Rome wasn't built in a day. Set small realistic goals and achieve them one at a time, and with time, when you zoom out the picture, you will see that the pieces are coming together and you're a true achiever!

Train with a partner

Everyone has their worries and a stress weighing them down in their lives. Training with someone can make you more focused, make the exercise more fun, will help push you harder, and in turn get better results and bring you closer to your dream body. Look out for a friend with similar goals or a qualified personal trainer that can help you reach your goals. It is incredible how enhanced your results will be when you have someone to hold you accountable and push you hard. 

How to Lose more Fat and Build more Muscle in Less Time?

One of the most important variables in training program design that can make a world of difference when it comes to the results you get is pretty simple and straightforward to implement.  

That variable will make your training a lot more intense and induce a metabolic stress, enhance your endurance, your VO2 max and your aerobic and anaerobic capacity. 


That variable, if properly tweaked, it can make your workout a LOT more effective. It is: rest time. 

I have consistently been using it on myself and my clients and have been getting great results. 

Not only can it substantially help in fat loss but also muscular development. Yes, that's true and my years of experience in the gym, my experiments on my body as well as those of my clients, and reading a lot of research behind it all support it well.

I have long advocated the following philosophy: Get in, get it done, and get out.

Not only will it make your training more effective, but also a lot shorter, giving you more time to do other things in your life than be spending long hours at the gymnasium.

Even to the people seeking more muscular development can benefit immensely by shortening their rest time and keeping it under a minute. 

Actually if the same muscle groups are forced to work with minimum recovery it can lead to faster development of metabolic and hypertrophy-related adaptations in the muscle.


Fitness Expert and International NASM Certified Coach, Djoe Mitri

Read how I changed my own life here
Check the results of some of my clients here
Check my motivational video here
Like my Facebook Page for daily motivation, tips, recipes and information.

References to the research:

-Parra J, Cadefau JA, Rodas G, Amigó N, Cussó R. The distribution of rest proofs affects performance and adaptations of energy metabolism induced by high-intensity training in human muscle. Acta Physiol Scand. 2000;169:157-165

- McCall GE, Byrnes WC, Fleck SJ, Dickinson A, Kraemer WJ. Acute and chronic hormonal responses to resistance training designed to promoted muscle hypertrophy.

- Ratamess NA, Falvo MJ, Mangine GY, Hoffman JR, Faigenbaum AD, Kang J. The effect of rest interval length on metabolic responses to the bench press exercise.

How to Prepare Creamy Ice Cream With Just 1 Ingredient?

A true indulgence in all its glorious creaminess powered by me. And it's made of only 1 ingredient: Just Banana!

It's so simple to make that even if you can't do your bed in the morning you can still easily prepare this one!


So, what if I told you that all that glorious creaminess can be prepared in about 1 minute, the texture would be amazing, the flavor quite exquisite and WITHOUT needing to add any artificial flavoring, sugar, sweeteners, or other ingredients?

Yes, all the magic lies in the BANANA.


Directions:

1- Take a large ripe banana, peel it and cut it into small coins and place in the freezer for 24 hours.

2- Take out, and using a food processor blend it well. Keep blending it until it gets real creamy.

3- Place into a plate, and eat immediately!


An awesome idea?

Mint Chip Ice Cream:

How about blending it with a few drops of peppermint oil and some dark chocolate chips?

Chocolate Coconut Ice Cream:

How about adding a tbsp of unsweetened cocoa powder, and some unsweetened coconut flakes while in the blending process?

Peanut Butter Raisin Ice Cream:

How about adding a tbsp of peanut butter in the blending process and then throwing in a few raisins at the end?

Get Creative and share your ideas!