Tuesday, January 30, 2007

REAL Man Fitness Program

Check out
this amazing fat burning, muscle building e book
that my good friend, Zach Even - Esh just released.

Zach always over-delivers awesome information
that is guaranteed to deliver FAST results
for building rugged muscle and slicing away
unwanted fat!

Not only is this e book extremely valuable
for the busy man, but it is totally
practical! The workouts last 15 minutes or
less and there is a full year of workouts
layed out for you as a bonus!

That's right, included in this amazing e book is
The REAL Man Body Transformation Blue Print.

==> http://get2site.com/u.asp?i=2236

From top to bottom you will have a blue print
written out for you so you just follow
the workouts as they are printed out!

But, this is not your ordinary fitness only
e book. Zach gives the details on how
you can use specific time management
skills and strategies to not only improve
the way you feel and look, but also to
improve your family and social life!

This chapter on NO B.S. Time Management
alone is worth the price of this e book!

Imagine this....

There are 2 more incredible bonuses
included in this e book from two of the
leading experts in the world on fat loss
and muscle building!

First, you'll get an audio interview
with fitness and fat loss expert, Alwyn Cosgrove.

Alwyn and Zach talk about realistic training
methods for the busy man, how the busy man
can organize his daily and weekly eating habits
for maximum muscle gain and fat loss.

Alwyn even talks about his own personal
workouts which often last only 10 - 15 minutes.

You can't afford to miss out on these two busy men
talking about their top strategies to help
you look and feel better than ever before!

==> http://get2site.com/u.asp?i=2236

Plus, there's another interview!

Zach grills Dr. Chris Mohr, one of the world's
premiere nutritionists in the world!

This interview will give you the REAL
low down on how busy men can and
should eat for maximum results, and,
you'll be amazed at how simple
Dr. Mohr breaks down the needs
of a busy man and how he should

Hint: It's not as complex as other
"experts" make it out to be!

The e book is jam packed front
to back with no nonsense
information and a massive
photo / exercise index so you
know exactly how to perform
all the movements in this e book.

==> http://get2site.com/u.asp?i=2236

This is something you can't afford to pass
up so I suggest you take action NOW!

Procrastination won't ever get you results,
don't you agree?

Art Breshears

PS - This e book goes beyond the physical
aspect of fitness. This e book is all about
creating fitness from the inside out!

==> http://get2site.com/u.asp?i=2236

Monday, January 22, 2007

Think Yourself Thin

Think Yourself Thin

By: Craig Ballantyne, CSCS, MS

To lose fat, one must think. One must exercise their brain to change their body and reach their weight loss goals. If you have a plan, you'll succeed. But if you go in the gym and "wing it" everytime, you'll make no progress month-in and month-out. If time keeps on passing without any changes in your body, then you have to try something new.

Everytime I workout, I see the same people doing the exact same exercise routine in the gym. They go through the same machines in the same order using the same weight each day. Then they go to the same piece of cardio equipment and use the same level as yesterday and go at that same slow pace as always.

And do you know what I see the next day?

The same old physique on that same person. No change. Next week? No change. Same workout, same body.

Because they aren't thinking. And no one is thinking for them. They don't have a good trainer, or a good program, or a good idea about what they should be doing in the gym. They've heard that "cardio" is good for them so they go to the gym and try out a cardio machine.

But they just get on it and "go", mindlessly. Maybe they throw in some weights. Maybe not. They don't really know how to do weight correctly anyways. And so it goes on and on, week after week. Until they just give up and quit.

And you see the same thing on the street. You see the same people running the same slow route around the neighborhood, getting the same (read: zero) results from their "same old-same old" jogging routine.

I've always believed that beginners to fitness take up jogging because its easy. And I don't mean easy on the body, because we know it takes some effort.

I mean that jogging is easy on the mind. Runners don't have to think. They don't have to plan a program. They don't have to pick the best, efficient strength training exercises and then put them in the proper order in an effective routine. Instead, all they have to do is put one foot in front of the other.

But, and there is always a but, isn't there? That easy, no-thinking approach is not going to get them very far. After ten days, there probably won't be much change in their body.

And the same goes for those high-rep, low weight, machine circuit programs. No thinking required, no results guaranteed.

However, if they had exercised their brain and designed a strength and interval workout, they would have seen some startling changes in 14 days, or 10 days, or even 7 days. (Heck, I've had guys swear that they noticed changes in their bodies after only 2 days of strength and interval training).

Because you see, planning a workout takes effort. And going through an effective workout of efficient strength exercises and interval training takes even more effort.

But you get out what you put in. That saying goes for just about anything in life, especially for workouts.

So the choice is up to the exercisers in the gym I guess. If they stay in their comfort zone, it will be easier on their body and their mind in the short-term. But over the long-term, they'll probably drop out of the fitness scene as they find they never get the results they want.

Or they can put in the short-term effort, researching the best program for their goals. And with this approach, you get the long-term payoff of success.

Look into strength and interval training and see what the extra mental effort can do for you. Using the Turbulence Training plan of an efficient bodyweight warmup, effective structured strength training supersets, and maximum result interval cardio to complete the workout will get you more fat loss results in less workout time. Guaranteed.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://get2site.com/u.asp?i=1134

Friday, January 19, 2007

7 Things You MUST Know About Fat Loss To Get Results

There are certain things about fat loss that people have been taught to believe as fact which are, in reality, dead wrong. Even myself, until very recently, believed many of these to be facts that were set in stone.

Not anymore.

As a word of caution, some of these 7 things that I'm going to tell you about may go against everything you've been taught to believe about fat loss. However, sometimes going against convention is exactly what you need to do to get spectacular results!

Let's begin...


MYTH #1: Successfully losing fat always means losing some muscle mass as well.

FACT: It is possible to actually GAIN muscle while losing fat, not just in beginners but even in advanced trainers. All it takes is the right program of training and nutrition.


MYTH #2: Gaining muscle requires additional calories from food, therefore it's impossible to gain muscle under reduced-calorie conditions.

FACT: Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss.


MYTH #3: You must choose a consistently-strict diet of either low-carb or low-fat foods to lose fat rapidly.

FACT: Low-carb diets work. Low-fat diets work. But neither works forever. You can take the best features of both and combine them to actually FEED off each other with NO plateaus EVER.


MYTH #4: To lose fat with weight training, you must use high-reps with light weights.

FACT: Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle.


MYTH #5: You need to take fat-burning pills or supplements to maximize fat loss.

FACT: Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly.


MYTH #6: Gradually reducing your caloric intake over time is the best way to ensure steady fat loss.

FACT: Consistently reducing your caloric intake is a great way to lose muscle mass. However, precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. It's all a matter of what you eat and when you eat it.


MYTH #7: When you come off a fat-loss diet, there will always be some rebound weight gain.

FACT: When the metabolism is properly stimulated and the right combination of nutrients is eaten, rebound weight gain can not only be eliminated, it can be reversed. With the proper training and nutrition plan, you can actually CONTINUE to lose fat even when you go back to normal training and eating.


Sound interesting? I thought so. When I read about a fat-loss program that shattered many of what I previously thought were "facts" and turned them into myths, it was a real eye-opener for me, too!

You see, over my many years of training, I had never once found a fat-loss program that allowed me to even keep, much less GAIN muscle while dieting. I ALWAYS ended up smaller, weaker and depressed from having lost so much of my hard-earned muscle (sound familiar to you?).

Sure, I lost some fat, but I had to go right back to higher-calorie eating in order to regain the muscle that I lost. This left me right back at square one - I had more more muscle again but I still had more fat as well.

That problem is a thing of the past!

The name of the new program that I've discovered is "Metabolic Surge - Rapid Fat Loss." It's named for its ability to push your metabolism far beyond where it's been before and take FULL advantage of the true power of your body's own natural processes.

Read more about this groundbreaking program from the words of the author of the program, Nick Nilsson:


"For the last several years, I've experimented with various training and nutritional theories, techniques and practices all with one very desirable goal in mind: burning maximum fat while keeping maximum muscle."

"The results of my research were far beyond my expectations! I have created a training and nutritional program that not only harnesses and applies the awesome power of your natural metabolism and natural fat-burning and muscle-building hormones, it actually takes these processes and makes them FEED on each other to amplify their effects on your body!"

"The bottom line is, I have created a program that will allow you to actually BUILD muscle while burning large amounts of fat. I've never, on any other program, experienced results anywhere close to what I got from just one, short 36-day cycle of this groundbreaking program."

"Let me put it this way...I started the program weighing 207 pounds. I finished the program 36 days later weighing 207 pounds. Why is this a good thing? Because I LOST 3 INCHES from my waist while doing it!"

"Not only did I burn almost 10 pounds of fat in 36 days, I gained almost 10 pounds of muscle AND even increased my strength significantly. Ever done that on a fat-loss program before? Me neither. It's downright extraordinary for an advanced trainer to accomplish results like these."

"If you're primarily interested in weight loss, however, don't let my results throw you off. I'm certainly not saying you're not going to lose weight when you do this program. Far from it!"

"You will lose a tremendous amount of fat while KEEPING your muscle mass. It won't be water or muscle that you lose but FAT, which is exactly what you want to lose when you're losing weight."

"The numbers on your scale could very well drop like a stone, depending on how much fat you've got to lose and how much muscle mass you carry. For myself, I ended up at the exact same weight and I was ecstatic! This is a system that is guaranteed to reshape your body extremely rapidly."

"This program is also very special in that, when finished, I did NOT experience any rebound weight gain at all as with many other programs, even after losing so much fat so rapidly. To be honest, I actually continued to lose even after I finished the program! My metabolism was just cranking so fast at that point, even when I went back to regular eating, my body still continued to burn fat."

"Please note, however, this program is not for the person who is looking to coast through and get results. The training is demanding. But if you're already training hard and not getting the results you want, this program is EXACTLY what you need. Every ounce of effort that you put in will be rewarded with results."


This is truly one of the most effective training programs you can do if you're looking to burn lots of fat while keeping and even building muscle mass. You know from experience that I'm not one to mess around with ineffective information. I strongly urge you to have a closer look at what this program can do for you.

Click this link right now to learn how you can use the "Metabolic Surge" program to rapidly burn fat and build muscle at the very same time

Take it from me...the worst thing that can happen to you in your training is absolutely nothing. Why not take a plan that is guaranteed to work and make the next 36 days the most productive of your life!


Yours truly,

Art Breshears

p.s. As a valued subscriber, due to my special relationship with the author of this program, I've arranged for you to get a substantial discount on the program as well but it won't be around long! This offer expires Jan 22nd at midnight! Your trust is important to me and I want to be sure that trust is rewarded.

And be sure to check out the amazing "before and after" pictures
Nick's got posted on the site!


Wednesday, January 17, 2007

The Hidden Dangers of Your Excess Abdominal Fat

The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary,
Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork...it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come.
It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...


Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs

Monday, January 15, 2007

Best Cardio Machines

Best Cardio Machines for Weight Loss

By: Craig Ballantyne, CSCS, MS

You don't have to do cardio to lose fat, but cardio machines can be helpful for boosting your metabolism and burning more fat.

And if you use interval training, you can get more results than if you did traditional aerobic cardio. But that's another story for another time. Let's take a look at which machines burn the most calories and which ones are worth your time.

An okay choice: Elliptical Machines.

The biggest reason to choose elliptical machines...

=> you've got a bum knee.

I have worked with clients with extreme osteoarthritis and we were able to use these machines for a decent workout without pain - but the results didn't compare to clients that used a stationary bike or treadmill for their interval training.

So in general, I'm not overly impressed by the elliptical machine for fat loss.
If you go into any gym, compare the bodies on the ellipticals to the ones on other machines...most of the time, the people on the ellipticals make no progress from month to month.

And having given the elliptical a "go" once or twice on my own, it just didn't challenge me as a treadmill does.

But if you have bad knees, or if you are an exception to my experience, feel free to keep rocking the elliptical!

Up next...The Stationary Bike

The bike can be easy on your knees as well, particularly if you are overweight and can't support your bodyweight on the treadmill.

Personally, I like the stationary bikes a lot. The set up allows you to do a large amount of mechanical work during your interval training - and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism.

In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.

I also think that the bike allows you to work very hard with less risk of injury. Running sprints outside or on a treadmill requires a much more extensive warm-up due to the explosive nature ofsprinting.

If you don't know your body, running sprints or hills probably isn't the best place to start. I've met too many people that have jumped right into hill training and been hurt within 1 week.

So I recommend starting with the bike unless you are an experienced runner that knows your body well.

In addition, here are three more key points about the bike.

a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That's my experience. The upright bikes are set up better for intervals.

b) For intervals, increase the resistance against your pedalling, and not the speed of your pedalling. I don't like high RPM spinning. I think you'll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance.

Forget that high-RPM spinning stuff...I find it is rough on your hips and knees.

c) When on the upright bike, sit as upright as possible for the recovery intervals or even stand for some of the work intervals. Just avoid the "rounded over" posture as that can be hard on your low back.

So the winner is...The Treadmill.

The treadmill can burn 16-20 calories per minute of exercise during your workout. That's a big burn, but of course only advanced fitness levels can achieve that - but hopefully you fit that category now or you will someday with consistent training and nutrition.

Some tips: Don't go crazy with the incline (as that can lead to tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for speed. The last thing you want to do is end up in a crazy video on YouTube flying off the end of a treadmill into an elliptical machine.

So as with all types of sprinting, be careful.

Honorable mentions go to...The Rowing Machine and Stairmaster...these can be used in place of other machines for variety and are still effective.

Better yet, if you are able, use your body as the best fat burning machine. I highly recommend bodyweight circuits for interval training. These are fun, effective, and perhaps even better at sculpting your body.

I really like bodyweight interval circuits for advanced fat-burning, plateau-busting workouts. If you're stuck, you'll benefit from bodyweight circuits.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://get2site.com/u.asp?i=1134

Sunday, January 14, 2007

Metabolic Surge - Rapid Fat Loss

A Fat-Loss Program That Actually Allows You To Build Strength AND Muscle? How Is That Possible?

It's possible with a scientifically-designed program that harnesses and applies the real power of your own natural metabolism.

With the right training and nutrition, your body is fully capable of building muscle even when on a fat-loss program. You see, your body reacts to certain nutrients and certain training styles in very predictable ways.

By exploiting your body's natural reactions, the right program not only maximizes the positive fat-burning and muscle-building effects of Growth Hormone, it also maximizes the anabolic effects of Insulin while minimizing Insulin's possible negative impact on fat burning.

It's a combination that has the potential to transform your body in a remarkably short period of time!

Let me put it this way - if I only had one program that I could do for the rest of my life, this program would be it.

Click here right now to learn about a groundbreaking new program that does exactly this!


Art Breshears

Wednesday, January 10, 2007

Overcome Fear of Rejection

Fear may be difficult for you to understand. You may have no fear
of fighting, parachuting, bungee jumping or mountain climbing,
yet when it comes to something that poses little or no actual
danger, you break a sweat and your knees start to wobble.

This actually makes sense if you think about it. It is the fear of
refusal, pressure and repercussions that make you afraid.

Clinical Hypnotherapist Steve G. Jones can help you help you banish
your fear of rejection using his powerful hypnosis audio program,
which is completely safe, effective and all natural.

Steve's powerful hypnosis audio program is called:

"Power Your Mind to Overcome Fear of Rejection"

This brand new hypnotherapy recording will help you combat your
fear of rejection and empower yourself to realize that rejection
is in fact part of winning::


Because of a special arrangement, Steve is allowing me to release
this hypnosis audio program to you today at a special reduced price
of just $24.95 for the next 48 hours. After that the price goes up
to the normal retail of $29.95.

This powerful hypnosis audio program is brand new and won't
be made publicly available until Friday, January 12th.
At that point it goes on sale to the public for the retail
price of $29.95 on Steve's website.

So here's what to do. Simply log on to the following private
webpage and Instantly Download Your Copy Of:

"Power Your Mind to Overcome Fear of Rejection" For Only $24.95:


Are you ready to join those who have seen hypnosis help them?

Wishing You Continued Success,

Art Breshears

Sunday, January 07, 2007

Exercises and Sets

How Many Exercises and Sets Do I Perform for my Strength Training?

What if I told you only have a limited amount of energy (readily available) per strength training session, would you believe me? Well the latest scientific data and blood tests on individuals under strict gym conditions have revealed that blood sugar levels drop dramatically after only 20 to 30 minutes during a high intensity strength training session.

So you see you only have a short period of time to complete your strength training, so exercise selection is crucial for proper results. One way around this is to use compound multi-joint movements as these offer the most beneficial muscle stimulation needed for lean muscle growth and metabolism improvement in the shortest period of time. In other words, we can train many muscles simultaneously and use our energy more efficiently.

Compound exercises are much more functional and superior to isolation exercises and promote natural movement of your joints. Heavier loads can also be lifted using these exercises. Some benefits are:

• More functional
• Higher muscle activation
• Higher hormonal release
• Less stress on joints.

Examples of compound multi-joint movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what most people are capable of during a high intensity strength-training workout. All the main muscle groups are thoroughly exercised with these exercises and they have an overall growth effect on the body as a whole i.e. a total body workout.

After rest and recuperation is allowed to take place and at the next exercise session if you can push out a few more reps then you will have become stronger, thus allowing for more muscle growth. i.e. more lean muscle and a higher metabolism.

It only takes one of these workouts to target the entire major support muscles of the body. Exercises should be chosen from the more complex and challenging to the less complex and challenging. Remember, as you get stronger in your upper body exercises i.e. Dips, Bench Press and Lat Pull downs, you will also add size to your upper arms as well as to your shoulders. There is no need to train the arms and shoulders with isolation exercises.

Did you know that current research shows that performing one set per exercise is as beneficial as multiple set workouts!!

If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Also by performing the one set decreases the chances of over training and saves valuable energy for other exercises required during that particular workout.

So all you need to do is ONE SET only of each strength training exercise, this is accomplished by performing as many repetitions as you possibly can. Single sets are just as effective as multiple sets in increasing strength, muscle size and power.

After performing one complete set to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise. If you're able to generate the same force and intensity for this second set then it is pretty obvious that not enough effort has been put into the first set. If you give each set per exercise 100% effort (e.g. you cannot move the bar after the last rep) then there will be no more requirement for further muscle stimulation on that specific exercise.

Multiple Sets can be used in the following circumstances.

• The initial stages of learning a new exercise.

• During rehabilitation

Remember it is the intensity that is important, not the volume when it comes to gains in strength. One warm up set of 50% of maximal weight can be done for 5-10 repetitions to oil the joints for the big work set that is to follow. After completing a set and when your breathing has returned to normal proceed to the next exercise. There is no time limit here just what you feel comfortable with, be it 3 or 5 minutes etc.

Make no mistake about it put what you have leaned here to practice and you will start to finally make those long awaited gains you have been after.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://get2site.com/u.asp?i=2015 right now for your 'free' weight loss or muscle building e-courses.

Tuesday, January 02, 2007

Metabolism Boosters

8 Metabolism Boosters for Weight Loss

By: Craig Ballantyne, CSCS, MS

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program


In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True! Now I'm not sure if this is significant, but protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.

Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://get2site.com/u.asp?i=1134