Tuesday, June 30, 2009

A One Size Fits All Diet Plan...

What could buying a wedding suit have to do
with building muscle and losing bodyfat?

Well, a lot more than you might think!
Especially when it comes to muscle building nutrition.

Let me explain...

My buddy Vince DelMonte and I were chatting about
this not too long ago and he discovered something
quite interesting while shopping for a wedding suit
of all things.

Here's what Vince said:

"I always thought that creating a custom
tailored suit was extremely complex, ultra
expensive, and required an experienced tailor.
Yet, I found a tailor who explained how the
whole process works.

Every custom suit begins with a simple
"one size fits all" template. But over
multiple fittings and modifications, eventually
the suit becomes a custom tailored suit."

When it comes to planning out a nutrition program,
the process is no different. You need to begin
with a simple, basic "one size fits all" nutritional
template and test it, tweak it, and make changes based
on the results you experience.

Only by starting with the basics can you arrive at the
final destination - a perfect nutrition program that will
help you build a perfectly sculpted lean muscular body.

There is NO magic diet plan

There is no quick fix fad dietbook
"Eat right for your blood type" kind of solution.

The best (and fastest) way to get in killer shape
with full muscle development and lean ripped definition
is to follow a meal plan that is based on proven
nutritional principles plus your own informed
trial - and - error modifications.

In other words, you begin with a basic eating plan
that's based on the best nutrition information available,
test it and modify it based on your results.

The problem for most of us is that the 95% of the
nutrition info that's out there is down right confusing,
contradicting, completely unnecessary and ridiculous.

Getting the perfect body and perfect
meal plan must begin with an ORIGIN

If you're not prepared to put in some time, effort,
discipline and pay attention to a few details, then
getting and keeping a rock hard body may NOT be possible
for you.

Sorry but it's the truth...

However, if you do agree that you need a
simple "done-for-you" meal plan to start with
now, then test it, and modify it as needed.

Then I want to share some of the best Muscle Building
& Fat Loss meal plans that I've ever seen called,
"Done-For-You Meal Plans".

Every caloric amount is included.
84-days of variety for each plan.
Grocery lists, delicious recipes and more.

Click here for more information:
--> http://www.DoneForYouMeals.com

Today is the first day of a 72-hour HALF-PRICE special
because these plans just went LIVE today. I highly
recommend you pick up your 84-day meal plans if you're
ready to lose your gut, trim off those love handles
and get ripped in a hurry!



The half-price sale ends Friday night, July 3rd,
and for the next few days you'll be able to get
some cool fast-action bonuses to help nail down
your muscle building and fat loss goals
and build your ultimate body even faster.

Click here to get your copy right now:
--> http://www.DoneForYouMeals.com

Are You Overtraining In Your Workouts?

I've got a question for you...

"How can you tell if you are overtraining in your workouts?"

Overtraining has been a hot topic in the bodybuilding
and fitness world for the last couple decades and there
is a lot of confusion surrounding the whole concept of
how much training is enough and how much is too much.

There are generally 3 schools of thought
when it comes to overtraining:

- Some people think it doesn't exist and that the more
training you do the better.

- Some people think that everyone is overtraining and that
we all need to drastically reduce our training volume.

- And finally some people (like myself) believe that it
is an individual thing and we all react differently to
training volume.

You can't simply look at someone's workout routine
and tell if they are overtraining or not. It depends
on the individual person. We all have different work
capacities and some people can handle more workout
volume then others and still make progress.

Another very often over looked factor when it comes to
overtraining is your lifestyle outside the gym.

So for example someone who has a stressful life,
physically demanding job, or doesn't get much sleep.
Will overtrain much quicker then someone else who has
lower level of stress, less demanding job, and gets
8+ hours of sleep each night.

The best way to know if you are overtraining with your
workouts is to do a self-evaluation of yourself and your
overall workout progress.

One thing to keep track of is how you are feeling
physically. If you generally feel energetic and up beat,
then this is a good sign that you are NOT overtraining.

However, if you feel tired and burnt out most of the
time, then this could be a sign of overtraining.

Anther important factor that you want to monitor is
your strength gains in the gym. If you are making
strength gains on your major lifts on a regular basis
then this is a good sign that you are NOT overtraining.

However, if you are not making any strength gains,
or even worse, losing strength. Then you are probably
overtraining and need to make some drastic changes with
how you approach your workouts.

And I have some good news for you because I have put
together a complete video training system that will help
you get down to the nitty gritty and dissect your workouts
and turn them inside out so you can quickly develop the
lean muscular body that you truly deserve!

By following along with this killer video training system
it's almost as if we become training partners as I take
you with me in the gym and cover the very best muscle
building workouts in detail.

You'll learn the best training methods that will help you
avoid the overtraining trap by adapting your workouts to
your individual fitness level. This will help you build
lean muscle faster and enjoy the process along the way.

You can grab your copy of these videos either as a
digital download or in hard copy DVD's and have
them rushed to your door at:


Wednesday, June 24, 2009

Won His First Bodybuilding Contest At Age 60...

I just wanted to share this awesome e-mail that I got the other day from George Mueller telling me about his experience from his first bodybuilding competition!

George used my bodybuilding competition training book Your First Bodybuilding Competition as his contest guide and this is what he has to say...

Hi Lee,

I just wanted to say a big thank you for all the valuable information that you share on your website, and particularly your new book “Your First Bodybuilding Competition”.

I've been reading fitness and nutrition books all my life and in recent years checking out all the bodybuilding websites online. When I first stumbled upon your website I was very impressed to say the least!

I've always worked out and kept myself in reasonable shape year round. But as I was approaching my 60th birthday I decided that was going to do something totally different and really push myself and see what I could achieve. So registered to enter a bodybuilding contest!

I knew it would be quite a challenge, but I followed your book to the letter. I consider it my Bodybuilding Bible! You covered all facets of competition, from dieting, to posing, and all the fine details of what to do leading up to the contest, and getting ready backstage. It was so in-depth and so complete. You left nothing to chance!

When my big competition day rolled around I was in the best shape of my life and ready to show the judges the results of all my hard work. And it paid off for me because I took home the 1st place trophy in the master’s category!

Thanks again Lee!
George Mueller

George looks better at 60 then most guys do who are half his age. It just goes to show that age is no barrier to building a lean athletic physique. Great job George! You are an inspiration to us all.

(Click on the pic below to enlarge.)

If you would like to make a complete physique transformation like George did, then pick up a copy of Your First Bodybuilding Competition at:


This is the exact program that George followed to help him win his very first bodybuilding competition at 60 years young!

Monday, June 22, 2009

Train Beyond Failure With Partial Reps

Here's an advanced workout technique that will help you train to failure, and even take your sets beyond failure with short range of motion partial reps. This will maximize muscular growth stimulation and help you make faster gains in your workouts.

To get more advanced training tips like this then get your copy of the Blast Your Bench training system. This is a complete 4 phase mass and power building program that will increase your core lifts (i.e. bench, squat, and deadlift) by as much as 50 pounds and pack on several inches of solid muscle mass in the process.

To get more info check out http://www.blastyourbench.com/

Saturday, June 20, 2009

My new toy - Gold Wing Aspencade

I picked myself up a new toy today. Well, it's not "new", but it is new to me. I got a Gold Wing Aspencade and I love it. Trish and myself rode it to the gym tonight, did our workout, and then afterwards we went cruising around town and stayed out until after mid-night.

I know some of you probably think I must be getting old riding a Gold Wing and all, but the fact is I started riding my dad's Gold Wing last summer and I loved it. After experiencing the smooth ride of a Gold Wing I'd never want to go back to anything else. It's the ultimate 2 wheel luxury machine.

Anyway, I'm happy as a pig in shit with the bike and I'm looking forward to getting in some good road trips this summer.

Tuesday, June 16, 2009

FREE Fat Loss Meal Plan

I have some REALLY exciting news to share with you today...

My buddy Vince DelMonte - the guy I've been working out
with in all my most recent YouTube videos - is going to
GIVE YOU a killer fat shredding meal plan for FREE!

He is actually giving away 2 fat loss nutrition meal plans:
one for Men, and one for Women at:


So you can keep one of them for yourself and give one to
your significant other, or to a friend, who would like to
have a "Done-For-You-Meal-Plan" that is designed to melt
away stubborn belly fat and reveal ripped rock hard abs.

As you know, the food you eat is one of the most critical
aspects to getting the lean defined body you want. You
can be 100% consistent with your workouts, but if you
don't fuel your body properly with a well planned
nutrition program, you will NOT get the results.

Some bodybuilding and fitness experts even go so far
as to say your nutrition is responsible for 80% of your
progress in the gym. Especially when it comes to getting
that lean cut "beach body" look that we all want.

This is your opportunity right now to maximize your efforts
in the gym and chisel out your very own ripped hardbody with
a high quality, easy to follow, nutrition plan.

If you had a high performance sports car like a Ferrari you wouldn't put low grade fuel in it would you?

Well your body is no different, so to get the best results you should treat it like a high performance sports car and fuel it with proper nutrition with your very own
"Done-For-You-Meal-Plan" from:


And Yes this is 100% FREE!
Just go to the website and let them know where to
e-mail your nutrition programs to and you can get
started TODAY!

You maybe wondering "what's the catch?"...
Well, the only catch is that you can only get this
FREE meal plan offer until Wednesday June 17th.

These "Done-For-You-Meals" are regularly $57 each,
but right now you can grab 2 of them
(one for the guys and one for the gals)
for the best price ever - zero.

This is perhaps one of the most valuable giveaways EVER!

So make sure to head on over and check out the site below:
--> http://www.doneforyoumeals.com/

Enter your name and email and you'll get instant access
to your very own Fat Burning Nutrition Meal Plan.

It's as simple as that!

all the best,
Lee Hayward
(Your Muscle Building Coach)

Make sure to take advantage of this offer RIGHT NOW
because this page is coming down Wednesday June 17th.
So if you don't grab your meal plan before then you
WILL miss out.

There is NO CATCH. Nothing to buy. So you can
put your wallet away and just take advantage
of this killer fat loss nutrition meal plan at:


Tricep Workout With Dumbells

This is a tricep workout that myself and Vince DelMonte did while working out on vacation in Las Vegas. The small hotel gym we were training at had a limited amount of equipment (i.e. an adjustable bench, dumbbell rack, and some resistance machines). So this entire tricep workout is done using just dumbbell exercises only.

We used the Positions Of Flexion style of training which starts with a mid-range compound exercise (rolling db extensions), then goes into a fully streched exercise (overhead db extenstions), and finishes up with a peak contraction exercise (db tricep kick backs).

For more killer workout programs to blast your triceps and increase your upper body size and strength be sure to check out my Blast Your Bench mass building cycle routine at:


Friday, June 12, 2009

Bodybuilding Talk Show Replay Posted

Last night we had our June 11th Total Fitness Bodybuilding Talk show with special guest coach Andy Pratt who has just created an MMA style conditioning workout program called:
"Warrior Built – How To Transform Your Body and Build a Fighters Physique!"

Check out the trailer clip below...

I've got a demo copy of the training DVD's and I've already went through my first workout this morning right at home in my living room. And I have to say that it kicks ass! Just trying to keep up with the circuit got me totally pumped, jacked, and dripping with sweat.

These workouts combine bodyweight exercises, dumbbell exercises, and cardio conditioning. Sort of similar to a crossfit or P90X style workout. But the unique thing about Warrior Built is that all the workouts are organized into 5 minute rounds (just like an MMA fight) which makes it more fun and challenging.

This is totally different from the typical workouts that I normally do and it was an awesome change of pace. I can already tell just from the soreness in my muscles right now that I'm going to make some killer gains over the next 6 weeks just from the unique style of training and muscle stimulation.

If you missed the show last night, then you can watch the video replay or download the MP3 audio recording and save it to your ipod or burn off on CD-ROM at:


Lee Hayward Upper Body Circuit Routine - Part 2

This is an upper body circuit routine that Vince DelMonte and myself did last week while working out in Vegas. The entire workout video was too long to post up in a single clip so I had to break it down into 2 parts.

The second part here is my workout; I did cable crossovers for the chest, face pull rows for the back, cable side lateral raises for the delts, low pulley cable bicep curls, reverse grip tricep push downs, and finished up with some overhead leg raises for the abs.

If you'd like to get some more muscle building workouts then check out No-Nonsense Muscle Building at:

And if you are interested in learning how you can quickly carve out a ripped set of 6-pack abs then be sure to check out Your Six Pack Quest at:

Thursday, June 11, 2009

Warrior Built MMA Style Conditioning Workout

For our June 11 Total Fitness Bodybuilding Talk Show I'm going to change things up and invite my good friend, fellow bodybuilding competitor, and one of Newfoundland's top fitness trainers, Andy Pratt, to come join us live on the show.

I've known Andy for years and this guy is a master at getting ripped to the bone shredded. And come contest day Andy is always the leanest and hardest competitor on stage.

Not only can Andy kick ass on the bodybuilding stage, but he is in killer athletic shape as well. Having completed the 300 workout in just over 16 minutes!
(Note: just to let you know, doing the 300 workout within 20 minutes is incredible, doing it in just over 16 minutes is down right insane and requires world class conditioning.)

Anyway, the reason that I want to have Andy on the show with us is because he has just created an MMA style conditioning workout program called:

"Warrior Built – How To Transform Your Body and Build a Fighters Physique!"

This is a refreshing new take on training that is totally different from the typical weight training and cardio workouts that most of us do on a regular basis.

So on our show Thursday night I'm going to be drilling Andy for some killer training tips and strategies that you can use to help improve your fitness level, increase your muscular endurance, and carve out a ripped fighters physique in record time!

Be sure to tune in live Thursday June 11 at 8:30 pm EST at: http://www.leehayward.com/tv

And if you have any training or nutrition questions that you'd like to ask Andy then you can go to http://www.leehayward.com/tv and enter your questions in the form.

You definitely don't want to miss this one!

Wednesday, June 10, 2009

Vince DelMonte Upper Body Circuit Routine Part 1

This is an upper body circuit routine that Vince DelMonte and myself did last week while working out in Vegas. The entire workout video was too long to post up on YouTube so I had to break it down into 2 parts. The first part is Vince's workout; he did cable chest press, high cable rows, cable shoulder press, low pulley cable bicep curls, high pulley cable tricep extensions, and finished up with some side cable crunches for the abs.

Stay tuned for tomorrow when I'll be posting up my upper body circuit routine with some different exercise variations.

In the mean time if you'd like to get some more muscle building workouts then check out No-Nonsense Muscle Building at:

And if you are interested in learning how you can quickly carve out a ripped set of 6-pack abs then be sure to check out Your Six Pack Quest at:

Tuesday, June 9, 2009

Metabolic Conditioning Workout

Metabolic Conditioning Workout - Bodyweight Circuit Routine

This is one of several videos that Vince DelMonte and myself shot while working out a couple weeks ago in Las Vegas. In this video we are doing a fast paced and intense Metabolic Conditioning bodyweight circuit workout routine. This is an awesome way to get a killer muscle building and cardio workout with a simple 20 minute routine.

We did a full body circuit of pull ups, dips, box jumps / step ups, and leg raises.

If you'd like to get some killer workout programs be sure to check out Vinces No Nonsense Muscle Building Program at: http://www.vincedelmontemuscle.com/

Friday, June 5, 2009

Bodybuilding Talk Show Replay Posted

Last night we had our June 4th Total Fitness Bodybuilding Talk show and it was a great show with a record number of viewers. We actually peaked out with 316 people tuning in live to watch the show.

There were lots of great questions that came through and lots of participation from the viewers. I'm really pleased with how this show has taken off, and I really enjoy online each week and doing my part to help you in your quest to build a lean muscular physique.

You can click on the link below to watch the video replay of the show:


You can also download the MP3 audio recording and save it to your ipod or burn it off on a CD to listen to later while you are away from the computer.

And just a reminder that I'm going to be doing another live show next Thursday night (June 11) at:


So be sure to check off your calendar and tune live so you can participate on the show. I promise you'll get some killer tips for building muscle, burning bodyfat, and getting in your best shape ever!

Tuesday, June 2, 2009

How To Do The Deadlift With Proper Form

Here is a deadlift instructional video that I shot while working out last week down at the Las Vegas Athletic Club.

The deadlift is one of the oldest weight training exercises and it is also one of the most effective exercises for overall total body muscular development. There is a lot of confusion and misconceptions when it comes to the deadlift. Some people think that it is a dangerous exercise. However, when it is done properly, it is one of the most productive exercises that you can do in your workouts.

To get more deadlift training tips check out my 7 week deadlift cycle, which is included as an extra bonus report with the Blast Your Bench program.