Muscle Expert, BSc Sports Nutrition & Creator of UltraFasting Diet

Articles

26 Apr

IF YOU MAKE THIS MISTAKE IN THE MORNING – YOU WILL NOT BE ABLE TO LOSE WEIGHT!

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Have you ever been in such a hurry to school or work that you left the house without eating breakfast?

You were probably angry with yourself, especially if you have the slogan: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY! embedded in your brain.

And if I told you that some people deliberately don’t eat breakfast and because of this have a higher energy level, burn fat throughout the day and feel healthier – would you believe me?

Relax – you don’t have to believe me right away, just read this article carefully and you’ll see that it’s true.

WATCH OUT! If you are not ready to completely change your beliefs and prefer to continue to believe that dieting must be difficult and cumbersome, stop reading this article immediately.

GETTING STARTED.

Let me ask you a few questions first: why should breakfast be the most important meal of the day? Have you ever wondered about this?

I know what you’re thinking now, you’re remembering your parents’ words and the slogan “Breakfast will give you energy for the day, you will be healthy and strong!”

Are you sure about that?

American Scientists in their research showed that people who eat breakfast in the morning experience:

  • Feeling drowsy and tired after about 30-45 minutes.
  • Slow thinking and the feeling of having a “numb mind”, even up to 3-4 hours!
  • Problems with concentration and creativity.
  • Stopping the nocturnal burst of the growth hormone and burning fat.
  • Increased deposition of fat around the abdomen, thighs and buttocks.
  • Problems with the digestive system, flatulence, gases (especially after “healthy” carbohydrates)
  • Increased and fluctuating levels of glucose and insulin, which increases the likelihood of diabetes and coronary heart disease.

Don’t worry, I have experienced practically all of the above consequences of eating breakfast (and as a nutritionist and trainer, who would have thought …?)


Now, I will PROTECT you from the negative effects of breakfast, I will explain how to slow YOUR METABOLISM down and finally start to lose weight effectively!

When you sleep, your body produces the growth hormone, which is responsible for burning fat and increasing the quality of muscle mass. When you wake up in the morning, the growth hormone is still at a high level, but when you start to eat food, especially carbohydrates, the level of the growth hormone drops rapidly, and fat burning stops immediately!

You probably don’t even realize why this is happening.

CHECK OUT CHARLES POWER’S REVOLUTIONARY TECHNIQUES AND START LOSING WEIGHT RIGHT AWAY WHILE ENJOYING YOUR FAVOURITE MEALS! BUT NOW WITH A 50% DISCOUNT.

CLICK NOW and HURRY UP!

On the graphics, Charles shows his biceps before eating burgers + cta: GET IT NOW >>>

American research carried out in 2017 CONFIRM the fact that omitting breakfast in the morning positively affects the loss of body fat, reduces the daily amount of calories consumed and does NOT affect health negatively.

In fact, moving breakfast to a later time of the day, i.e. the so-called “extended fasting” ensures:

  • Accelerated metabolism.
  • An increase in the natural level of the growth hormone (accelerated loss of fat tissue and the increase of good quality muscle mass).
  • The improvement of insulin sensitivity (you absorb carbohydrates better).
  • Higher energy levels and improved concentration.
  • Lowering blood pressure and cortisol.

Extended fasting means that you eat the first meal …. 16 hours after dinner.

If you eat dinner at 8p.m. for example, then you eat breakfast the next day at 12.

If you want to learn more about what to eat for the first meal, you can read an example of the division depending on your current shape below.

Protein-fat breakfasts (for people with more than 10% of fat tissue):

  • Fried eggs with bacon on real butter, any vegetables
  • Chicken breast with cashews and vegetables
  • Protein Pancakes with peanut butter
  • Protein shakes, almonds

Protein-carbohydrate breakfasts (for people with less than 10% of body fat):

  • Protein Pancakes with fruit and sauce
  • Millet / oat flakes with a protein supplement and fruits
  • Spaghetti with turkey and vegetables
  • Chicken breast with whole grain bread

And now think … being aware of this, you can effectively program your body to burn fat throughout the day!

Ok, so some people will say that without breakfast they have no strength, their stomach hurts, they can not function or work normally, which is understandable. This is because their diet, or the supply of calories during the day, mirco and macro doses of ingredients, especially during dinner are inadequately balanced.

I, CHARLES POWER, GUARANTEE THAT YOU WILL LOSE A LEAST 7 LBS OF FAT IN 30 DAYS USING THE ULTRAFASTING DIET (AND ALL THIS ENJOYING THE FOOD YOU LOVE) ! TRY IT NOW AND STOP SAYING: IT’S IMPOSSIBLE!

On the graphics – a set of cover products + cta: GET IT NOW >>>

Soon, I will tell you how to change this! You will also learn about the secret 20-minute morning ritual my clients carry out thanks to which:

  • they program their metabolism for fat burning throughout the day
  • you relax your body and mind by preparing for the up-coming day,
  • you activate access to creativity and efficiency resources,
  • you use the simple technique of “breathing fire” which helps to activate your mind and body, thanks to which you blast from home with huge reserves of motivation like a NASA rocket!

So start by postponing breakfast and be ready for another dose of knowledge that will change you for the better!

Charles Power
An expert who teaches the latest techniques of conscious work on the body, mind and spirit.

27 Feb

Stop eating breakfast and finally start to lose weight!

Have you ever been in such a hurry to school or work that you left the house without breakfast?

You must have been angry with yourself, especially if you have the slogan: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY! stuck in your head.

And if I told you that some people deliberately do not eat breakfast and thus have higher energy levels, they burn fat throughout the day and feel healthier – would you believe me?

Relax – you don’t have to believe me right away, just read this article carefully and you’ll see that it’s true.

BE CAREFUL! If you’re not ready to completely change your beliefs and you prefer to continue to believe that a diet must be difficult and arduous then stop reading …

LET’S GET STARTED.

American research carried out in 2017 CONFIRMED the fact that NOT EATING breakfast in the morning positively affects the loss of fat tissue, reduces the daily amount of calories consumed and does NOT AFFECT health negatively.

In fact, moving the breakfast to a later time of the day, i.e. the so-called “extended fasting” ensures:

  • The acceleration of metabolism.
  • The increase in the natural level of the growth hormone (accelerated fat loss and lean muscle growth).
  • The improvement of insulin sensitivity (you absorb carbohydrates better).
  • Higher energy levels and improved concentration.
  • Lowering blood pressure and cortisol.

Why does this happen?

When you sleep, your body produces the growth hormone, which is responsible for fat burning and lean muscle growth. When you wake up in the morning, the growth hormone is still at a high level, but when you start to eat food and in particular – carbohydrates – the level of the growth hormone drops sharply and fat burning stops immediately!

And now think … Knowing this, you can effectively program your body to burn fat throughout the day.

If you want to learn more about how to effectively burn body fat, see how the overwhelming majority of my clients do this with my proven UltraFasting Diet program.

Charles Power

Professional Personal Trainer
Sports Nutritionist
Trainer For Real People

23 Sep

Want to do a a 5 minute trick that will make your chest explode?! Then this article is for YOU!

Developing big and strong chest can be complicated and hard. However, this special technique I can provide to help set you off on the right track.

THE TIME VARIABLE CIRCUT

What is this?

The Time Variable Circut is one of the training techniques you can find in my NHS program.

The purpose of Time Variable Circut principle is to maximize the metabolic stress in muscle cells, resulting in a dramatic increase in the growth hormone and MUSCLE INCREASE!!!

Below is an exact protocol of how to do it.

The principle will be presented on the example of push-ups – an exercise known by everyone around the world.

But in most cases, the push-ups are not done correctly.

That is why at the beginning we will watch a short video on how to properly do the push-ups.

Remember that the most important thing is proper exercise technique if you want to build powerful muscles.

 


And now to the point, here is the TIME VARIABLE CIRCUT PROTOCOL:

You do first set – the maximum number of push ups.

Then you rest for 60 seconds and do set 2 – the maximum number of push ups.

Then rest for 45 seconds and do set 3 – the maximum number of push ups…

And so on according to the following:

Set 1 – AMRAP, Rest 60 seconds
Set 2 – AMRAP, Rest 45 seconds
Set 3 – AMRAP, Rest 30 seconds
Set 4 – AMRAP, Rest 15 seconds
Set 5 – AMRAP, Rest 5 seconds
Set 6 – AMRAP, Rest 15 seconds
Set 7 – AMRAP, Rest 30 seconds
Set 8 – AMRAP, Rest 45 seconds
Set 9 – AMRAP, Rest 60 seconds
Set 10 – AMRAP

AMRAP- as many reps as possible

Champ. This is just the beginning.

If you want to build a really powerful chest and learn other incredibly helpful tips – download my 100% FREE REPORT:  The 6 UNIQUE TIPS TO INSANELY HYPERCHARGE YOUR MUSCLE GROWTH.

 

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It is based on the Neurological Hypertrophy System™ – my own training system, thanks to which I gained 70 pounds of lean muscle!

You will find there plenty of useful tips and advice!

Do it now! Click here for the 100% FREE REPORT

Keep Growing Bro!

Charles Power

22 Sep

 

It’s time to finally explain. And most importantly – uncover the secret of powerful arms!

In order.

Every muscle in our body has a force curve, and it looks like a typical bell curve.

This means that the muscle is the strongest in the middle of the curve, and the weakest at its end – the extreme points – the positions in which the muscle is maximally stretched or tensed.

 

If it’s your goal to maximize the overload of a particular muscle, then you should focus on attacking it’s weakest points – working on this will be a challenge, but it will make it stronger and bigger!

Today I will present a workout that will allow you to present the biceps in it’s weakest positions.

 

This will be a real challenge! But the reward will be great – powerful arms, getting stronger and bigger with each workout!

Almost forgot – at the end, I added something special, read carefully!

START!

We start with the activation of the biceps – you sit on the knees, set your hand almost as if you wanted to do a high cable curl.

 

In this position, you flex your biceps to the max for 8 seconds. Each hand 2 times.

Ok. The biceps is pre-activated, so now we go to the exercise that will complete its activation, make you feel the “biceps peak” and put the biceps in the maximum flex position (first points on the force curve).

How are your arms? Swelling? Do you feel the pulsation and burning?

This is just the warm-up…

Another exercise will be the bending of the arms with the dumbells with the supination of the wrists or hammers curl – we attack the biceps in the maximum stretched position and, in addition, use its next function – wrist supination, resulting in the involvement of more fibers.

 

It’s not over yet! In the 4th series, we add the drop set!

So – the series with load reduction which increases the activation of the nervous system as well as enormous muscle pump!

What gives this pump? An incredible infusion of nutrients into the muscles!

MORE NUTRIENTS FLOWING INTO THE MUSCLES = BETTER GROWTH!

How are your hands Champ? Are you still able to bend them?

If you still have some strength, we will kill the biceps in its strongest position – centered on the strength curve.

 

Time Variable Circuit! What a grind 🙂

We will use it in the exercise – flexing the arms with a barbell.

What does it consist of?

Below is an exact diagram of how it should be executed and a video of how to perform it correctly.

Start doing maximum amount of reps with the exercise you picked and then follow up the workout plan below:

Set 1 – AMRAP, Rest 60 seconds

Set 2 – AMRAP, Rest 45 seconds

Set 3 – AMRAP, Rest 30 seconds

Set 4 – AMRAP, Rest 15 seconds

Set 5 – AMRAP, Rest 5 seconds

Set 6 – AMRAP, Rest 15 seconds

Set 7 – AMRAP, Rest 30 seconds

Set 8 – AMRAP, Rest 45 seconds

Set 9 – AMRAP, Rest 60 seconds

Set 10 – AMRAP

Done!

AMRAP* – as many reps as possible

 

Don’t wait – start getting amazing results now.

Charles Power

21 Sep

Are you ready to attack the day in full swing?! From the very morning? Sure you are!

Thanks to this, I guarantee you the better destruction of unwanted fat that spoils your body!

Ok. Listen. Regardless of whether you are energetic in the morning, or if you can’t get out of bed, I will make you feel better and make you burn more fat throughout the day with my 60-second trick!

How do you do it?

Really you need 3 things:

– Coffee
– Whey protein
– Coconut oil

These 3 ingredients make up my favorite morning meal – breakfast or my pre-workout meal.

I call it Bulletproof Coffee.

BC is really quick to prepare, tasty, and above all it gives a huge kick of energy and does not raise your sugar levels, thus helping to burn fat effectively!

Grab the recipe!

BULLETPROOF COFFEE BENEFITS:

– Contains a large amount of easily assimilable protein
– Contains super fast acting MCT fats, which will give you energy even for the next 5h
– Increases body thermogenesis
– Accelerates fat burning
– Accelerates metabolism

Champ! BULLETPROOF COFFEE is just the beginning of my ways to gain energy and much more!

I have a whole package of Hypercharged Breakfasts for you that not only helps you burn fat, but also supports building pure muscle and programs neurotransmitters for the day.

Thanks to this you will gain a lot more energy, better concentration, and strength!

 

Start maximizing your effects, change your habits and do not waste a second in the gym!

Keep Growing Bro!

Charles Power

21 Sep

“Why do I have to lower the bar so slowly???!!!” – a client once asked when I told him to lower the bar for 4 seconds during the bench press.

You’ll soon find out why;)

Champ, if you want to build big and strong muscles, you have to maximize the TIME UNDER TENSION!

“What the hell is that?!” – you ask.

TUT (time under tension) is the time in which the muscle stays under tension. If during the bench press you lower the bar too low – the work will be taken over by the front shoulder, if you push the bar too hard forward – the triceps will take over the work.

In both cases, the chest work is minimized in favor of the shoulder or triceps = TUT is minimized.

In order to maximize the TUT, we have to keep the muscle under tension for as long as possible!

And why should I maximize TUT?

TO BUILD MORE MUSCLES.

Recent studies show that in order to maximize the hypertrophic response of a given muscle, the series should last 45-90 seconds.

If your sets are shorter than 45 seconds, you most likely train to build strength. If they are longer, you train endurance.

And here the key is the mysterious 4022!


What does 4022 mean?

4 seconds is the eccentric portion or the negative
0 second is the bottom portion in a stretched position
2 seconds is the concentric or lifting portion
2 seconds is the contracted position

Why such a pace?

It’s actually been proven that there is a different hormonal response from the concentric portion of a rep when compared to the eccentric phase.

Slower eccentric causes more muscle damage, the faster concentric causes more lactic acid build-up. So they have different metabolic responses. It’s important to use this knowledge to our advantage.

4 seconds is lowering the barbell down
0 second is a pause at the bottom of the rep
2 seconds is lifting the barbell up
2 seconds is the isometric contraction at the top

Bro! I hope I’ve caught your interest with this article.

 

 

 

21 Sep

Hey Champ! I hope that the hypercharged muscle growth has come into your life!

I have one trick for you today that will give you twice as much muscle and strength!

How is it possible?

I’m sure you like carbohydrates right?

Especially in the form of your favorite meals … Hmm… who doesn’t … 🙂

What do you think about carbohydrates at night?

Yes – you heard me!

Carbohydrates at night (so that, what you’ve been banned so far) will help you build muscle mass and power.

That sounds too good! But it’s possible!

I do not know if you’ve heard what huge anabolic power carbohydrates have.

Buddy, if you want to gain extra kilos of muscle mass, try to eat supper consisting of protein, carbohydrates and of course vegetables.

I’m going to bet that in the next 10 weeks you’ll gain 10 lbs of pure muscle mass!

However, gaining muscle mass is not the only benefit of adding carbs to your supper.


Benefits:

– Lowering the level of cortisol (stress hormone)
– Night glycogen resynthesis
– Accelerated thyroid function
– Regeneration of the nervous system
– Improves the quality and depth of sleep
– Increased production of the growth hormone
– Boosts metabolism and regenerate the whole body

Suggested examples for dinner meals:

– White/sweet potatoes with beef and veggies
– Jasmin rice with chicken and veggies
– Oatmeal with maple syrup and protein powder

 

19 Jul

What is the most Anabolic Nutrient That Will Maximize Your Muscle?

I’m sure you like carbs right? Especially in the form of your favorite meals … Hmm… who doesn’t … 🙂

What do you think about carbohydrates at night?

oatmeal

Yes – you heard me! Carbs at night (so that, what you’ve been banned so far) will help you build muscle mass and power. That sounds too good! But it’s possible!

I do not know if you’ve heard what huge anabolic power carbohydrates have.

Buddy, if you want to gain extra kilos of muscle mass, try to eat supper consisting of protein, carbohydrates and of course vegetables. I’m going to bet that in the next 10 weeks you’ll gain 10 lbs of pure muscle mass!

8 tyg maciek

“I have to brag about the amazing results I achieved with the Neurological Hypertrophy System. I’ve lost 11% body fat and gained a lot of muscle! My biceps have grown by 1.5 cm, I have more strength and I’m on the right track to set my life target in the deadlift! Thanks, dude. I’m so glad I decided to try NHS – every day I look at myself grinning in the mirror 😉 There is nothing better than that buddy!”

However, gaining muscle mass is not the only benefit of adding carbs to your supper.


Benefits:

– Lowering the level of cortisol (stress hormone)
– Night glycogen resynthesis
– Accelerated thyroid function
– Regeneration of the nervous system
– Improves the quality and depth of sleep
– Increased production of the growth hormone
– Boosts metabolism and regenerate the whole body

Suggested examples for dinner meals:

– Beef with pasta and tomato sauce
– Chicken breast with jasmine rice and vegetables
– Steak with roasted potatoes and broccoli
– Oatmeal with cinnamon, fruits and whey protein

 

 

03 Jun

If you think that your genetics don’t allow you to build big and strong muscles, then you’ve come to the right place! Anyway, I’ll tell you something from the very beginning: you’re wrong. Everyone can acquire the perfect body, you too!

My name is Charles Power, I am a BSc Sports Nutrition, Trainer & Muscle Expert. I’ve devoted the last 5 years of my life to studying nutrition, supplementation, biomechanics, and anatomy. I’ve completely transformed my body – from a 48kg scrag to an 80kg man.

I’ve also helped transform hundreds of my clients around the world, including young guys, entrepreneurs, actors, and athletes.

The result?

I’ve created a system that allowed me and my trainees to continue to develop in just 28 days!

Today I would like to share with you my 3 best Tips for Skinny Guys.

#1 Increase Lean Mass and Growth Hormone Level with my Neuro-breakfast

What you eat first thing in the morning will program production of neurotransmitters and growth hormone, throughout the day.

Protein and fat breakfast raises dopamine and acetylcholine, the two most important neurotransmitters for good mood, focus, and drive.

You’ll find your greatest amount of willpower comes in the morning when you’re fresh and ready to attack the day, starting with my Neuro-Breakfast that improves energy levels, focus, and concentration.

How Does It Work?

When you sleep, your body produces growth hormone, which is responsible for fat burning, muscle building, cell regeneration and the recovery of the whole body.

When you wake up, your body is still in a state of primarily using fat for fuel.  Now using the proper carb portion is essential for maintaining this fat burning state!

Carbohydrates such as oatmeal, bread, fruits etc… raise insulin level (at some point this is good – it transports nutrients to the muscles cell.) but if you overdose amount of carbs first thing in the morning you will kill growth hormone production because of higher insulin production.

So, it is great for muscle gains and fat burning to keep insulin low in the morning to keep growth hormone production high, right? Yes!

MORE GROWTH HORMONE = MORE MUSCLES

What Should I Eat For Breakfast?

Simple – Charles Power’s Neuro-Breakfast

Most people will be better off with a higher protein, high-fat breakfast. Protein will be absorbed slowly and steadily without elevating the insulin level.

Fats provide the necessary energy, contain large amounts of omega acids, and will help to keep sugar level stable for a long period of time.

Bulletproof coffee it’s a coffee blended with butter or coconut oil. View from above on coffee and coconut. Part of ketogenic diet better choice before training.

This is a very tasty, easy and above all quick meal, which has a lot of benefits.

  • Provides a large amount of good quality digestible protein.
  • Contains healthy fats that provide us with energy in the morning or pre-workout.
  • Accelerates metabolism and raise thermo-genesis of the body.

Ingredients

  • 300 ml of hot or cold coffee
  • 10-20g coconut oil
  • 1 scoop chocolate whey protein

Bulletproof coffee it's a coffee blended with butter or coconut oil. Wiev from above on coffee and coconut. Part of ketogenic diet better choice before trainning.

#2 Decrease Cortisol Level During Training


If your goal is to maximize hypertrophy and decrease cortisol (stress hormone) level, always have a special intra workout shake handy.

What is a workout?

We can describe it in one word – STRESS

What causes stress to your body?

CORTISOL

MORE CORTISOL = LESS MUSCLE MASS

Cortisol is released in response to “injury” to muscle tissue. Excessive amounts over any extended period will break down muscle and could even make you FAT.

How can we reduce cortisol and stop muscle break down?

Cortisol Blockers – Carbohydrates

Perhaps the most important reason to have carbs intra and post-workout is to shift your body from a catabolic to an anabolic state. Carbs like vitargo, maltodextrin, waxy maize, dextrose help reduce the cortisol level by increasing insulin level. Insulin is a great antagonist to cortisol.

MORE INSULIN = LESS CORTISOL

BUT the most carb intake should be located when you are the most active – around workouts. Too much carbs, to often will result in fat gain and insulin resistance.

Intra and post-workout your are the most insulin sensitive of day and this is the time when your body can use carbs the most effectively! Carbs can be a vital tool in preventing muscle protein breakdown and shuttling glucose into muscle cells to replenish glycogen storage levels.

RIGHT CARBS TIMING = BETTER GAINS & RECOVERY

*Right intra workout carbs timing – don’t take carbs at the beginning your workout – this will result in inhibition of growth hormone and other growth factors during the workout.

Start drinking your carbs after 30 min of hard exercise,  this will still allow for the GH release and help you put all nutrients in to the muscle cells.

*Recommended dosage – Be sure to have 30-90g intra-workout.

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3# Increase Intramuscular Tension


First part of the workout should be focused on muscles activation and their appropriate integration with the nervous system. Tension and the nervous system are synergistic tools in creating growth in the muscle. 
The goal is to get better mind – muscle connection – connect your nervous system and brain with muscles.


PROPER MUSCLE ACTIVATION = MORE MUSCLE FIBERS RECRUITMEN

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Muscle activation techniques are very simple. They are about creating an isometric hold when the muscle is fully contracted in a fully shortened position. The position where you are the weakest (anatomically). You’ll see that the effects will be much better. It is this seemingly insignificant detail that makes a big difference, with some of them entering higher levels, while others are unable to notice any progress.

Remember that building your dream body is a complex process that requires you to be determined and focused on the goal. You can not give up, use half measures, seek compromise or justify yourself if you do not do the scheduled training.

 

21 Jan

If you want to build a BIG and JACKED chest you have to do an effective chest workout! Sounds simple enough, but unfortunately, most workout routines for the chest miss the mark.

They either pick the wrong chest exercises or don’t put them together in the right sequence to build a bigger chest most effectively.

Today I have prepared for you a Highly Effective Chest Workout (JACKED!)
The program involves all the factors affecting the hypertrophy (growth) – muscle damage, metabolic stress, pump.

Get ready!

#Activation set/s – cable flyes (big step backwards) sets – ASAYN*, 12-10 repetitions (* as many as you need), 30 sec rest.

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Exercise #2 Barbell bench press 5 sets, 8-6 repetitions + dropset, 180 sec rest.

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Exercise #3 Incline dumbbell flyes (with foam roller) 4 sets, 15-12 repetitions, 30 sec rest.

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Thanks for reading and be sure to share this chest workout with at least one of your gym buddies!