Monday, October 29, 2007

Gain Muscle Mass Without Getting Fat

Can You Gain Muscle Weight Without Getting Fat?
By Vince DelMonte

There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?


Read the complete article at

Sunday, October 28, 2007

Fat Burning Cardio

Amazing Discovery of New Cardio Method for Fat Burning
By Craig Ballantyne

Shocking weight loss research out of Australia has recently shown that the old way of using cardio for fat burning just doesn't work. Medical researchers put women through a 15 week period of cardio workouts, and yet these women did not lose any weight over the entire program.

Both researchers and subjects were stunned by the lack of results. But that wasn't the only surprise.

Another group of women were in the exercise study, but they used a secret form of short fat burning cardio workouts called "Intervals" for the 15 week study. The shocking results of the study showed that the subjects lost more body fat from shorter interval training workouts - in half the time as the cardio group.

And not only did the interval training group achieve more fat burning results than the cardio group, and in less time, but the interval training also resulted in a dramatic decrease in belly fat. In fact, the researchers went so far as to say that interval training results in the "spot reduction" that all men and women try to achieve with abdominal training.

When interviewed, Professor Steve Boucher, one of the Australian researchers, explained, "high intensity intermittent exercise may result in greater fat loss in the abdomen". That means that unlike doing hundreds of crunches, interval training can work to burn belly fat over everything else.

This is incredible news for all men and women who want to achieve a lean midsection or even 6-pack abs. While most men and women spend all their time on abdominal exercises, the latest research clearly shows we should be doing interval training, not slow cardio or endless crunches. Intervals are the best way to lose stomach fat.

Fitness experts in North America have been one step ahead of this research. In fact, most fat loss programs these days include an interval training program. If your workout doesn't use interval training, you could be missing out on maximum belly fat burning. Fitness experts in North America have identified cardio as having what they call a "dark side". This refers to the increased risk of injury and lack of results from slow cardio.

The short, burst exercise workouts of interval training use more intense effort to get more results in less time than cardio. And more importantly, the workouts are over in less time. The researchers theorized interval training works better because it boosts fat burning hormones, while cardio does not. The Australian research group believes that men can also burn fat with interval training.

If you are new to interval training, you should start conservatively. Begin by doing 1 minute rounds of interval training at a slightly harder than normal exercise pace. Then spend 1 minute at a slow pace as a recovery interval. Do up to 6 intervals per workout, going between the hard exercise and easy exercise portions for a total of 12 minutes. Always include a 4-minute warmup and 4-minute cooldown to complete your 20 minute interval training session.

As your fitness improves, you can increase your interval intensity. Perform this type of workout 3 times per week after your resistance training workout and you will lose stomach fat, burn off your belly, and sculpt your body to develop a lean mid-section and toned arms.

Download the free report, "The Dark Side of Cardio".

Craig Ballantyne exposes fat loss myths, useless supplements and foods that make you gain fat. Plus, you'll get fat burning exercises to lose stomach fat and sculpt your body.

Saturday, October 27, 2007

Skinny Runts Weight Lifting Rules

Weight Lifting Rules For Skinny Runts
By Vince DelMonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Read the complete article at

Friday, October 26, 2007

Muscle Building Meals

Recipes For Building Muscle

My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them...
By Nick Nilsson

Find yourself short on time to cook a good meal? I know I do! Learn my "secret" recipes that are extremely quick and simple to make. I'll give you my favorite muscle-building meals!

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

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

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

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

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

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

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

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

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

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

But I digress...

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

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

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

Read the recipes at

Thursday, October 25, 2007

Menu Planning Now Even Easier?

Awhile ago, I told you about a great Menu Planning Service that is a Quick and Easy Way To Get Dinner On The Table and Enjoy More Quality Time With Your Family...

I told you about the free report that you can pick up where you'll find out...

--> Why not planning your meals ahead of time can cost you hundreds of dollars and precious hours not spent with family and friends.

--> How a regular family dinner can result in a more loving relationship with your kids, less trouble at home and even a reduced risk of school dropout and teen pregnancy.

Well, you can still pick up your free report at

But, the owner of Menu Planning Central just made her service even better. After you sign up for the free report, you'll get a chance to learn more about what she offers. She now has a system where you can eliminate the foods that your family is allergic to or doesn't necessarily like.

--> Dad doesn't like onions? No problem!
--> Need meat-free meals for Lent? Easy to handle.
--> Allergic to dairy? Don't worry a bit.

Pick up your free report at and find out more about how Menu Planning Just Got Even Easier.

Art Breshears

Wednesday, October 24, 2007

Want to test out a sample of the new Muscle Explosion program?

Let me tell you, the response to Nick Nilsson's new "Muscle
Explosion" program has surprised even me! Apparently, there is
a real HUNGER for a new approach to muscle and strength-building!

This book takes proven training methods and applies them in a
VERY unique fashion...all designed to CHANGE your physiology
to better support growth and strength!

Let me put it this way...using this program is like building a
house WITH blueprints instead of just randomly throwing up walls
and beams! Because when you have a blueprint that takes you
through every step of the process, you KNOW you will succeed.

And success means bigger muscles for you...FAST.

I'm going to keep this update short and sweet - if you haven't
had a chance to check out the book yet, definitely do that
right now!

But I also wanted to let you know that Nick is also offering
a complimentary SAMPLE of the book, too!

That way, you can check out some of the information inside and
see if this program is a good fit for you.

In the sample course, here are some of the things you'll learn...

- one of THE most effective strength and muscle-building
techniques I've EVER discovered. It is just CRAZY how well
(and how FAST!) it works.

- how eating NO protein can actually FORCE your body to PILE on
the muscle mass

- an amazing new bicep exercise that will simply TRASH your arms and
set the stage for HUGE growth

This is good stuff that you take to the gym with you and actually
try out. That way, you KNOW it'll work when you use it in the
full program!

Here's the link to go sign up for your sample:

Check it out now! The clock is ticking on the special launch
price but don't worry...Nick has decided to EXTEND the deadline
on that until Monday (Oct 29th) at midnight to give you a chance
to get through the whole course and test out the samples.

If you're interested at all in building more muscle, you're going
LOVE the very first day of the course. It's a phenomenal muscle-
building technique that works almost like MAGIC completely on
it's own even outside of any program...

But, of course, it works that much BETTER when you use it within
the full "Muscle Explosion" program that sets it up like a
volleyball so you can SPIKE it HARD and get maximum results
from it!

Here's that sign-up link again:

Enjoy the course!

Art Breshears  

P.S. In this course, you're going to get some VERY unconventional
training, nutrition and exercise information. Quite frankly, it
will challenge some of the most set-in-stone training foundations
you know!

When you learn how to do HEAVY weight with VERY LITTLE rest in
between sets and make HUGE increases in strength, keep an open
mind and give it a try.

When you learn how not eating ANY protein can set up a DESPARATE
NEED in your body to build muscle, take a few minutes to mull it
over and the let the logic play out.

Because when you DO put it all together in the full program where
one part builds onto the next part and AMPLIFIES it's effects...
let's just say the results will ASTONISH you.

Tuesday, October 23, 2007

Millionaire Workout

There’s a powerful buzz on the Internet right now unlike anything I've seen before. There are some big magazines getting behind this new program like Inc. Magazine, Success, Life Extension, and Your Health.

Ryan Lee, premier success coach, has written a new book called: The Millionaire Workout. No one on the planet is more qualified to teach you how to dramatically fatten your wallet while thinning your waist at the same time. Ryan went from a gym teacher in the Bronx barely scraping by to a superfit millionaire.

It hasn't been released yet, but if you want to see for yourself what all the buzz is about and download a complimentary chapter, then click here:

Best Regards,

Art Breshears

Sunday, October 21, 2007

Break all the training "rules" and gain 10 lbs of muscle in 28 days...

Don't Let Genetics Slow Down YOUR Muscle Growth!

Learn How Breaking Almost ALL The "Rules" of Training Will SLAM the Muscle Onto Your Body...Even ADVANCED Trainers Can Gain 10 Pounds of RAW MUSCLE In Just 28 Days!

Because with the right training and eating, you can DRAMATICALLY CHANGE your body's physiology and set the stage for EXPLOSIVE increases in muscle mass and strength, piling MORE SLABS of thick, lean mass onto your frame than would NORMALLY even be possible with conventional training...


You go to the gym to build muscle...

You're not there to "tone up" or waste your time at the juice bar...

You bust your tail at the gym to load PILES of muscle onto your body...thick, meaty pecs, a back so wide you could show a movie on it, biceps that jump out in eye-popping peaks, legs like tree trunks...

You know what I mean... want to build the kind of muscle that TURNS HEADS when you walk down the street...

...and you want the kind of STRENGTH that makes all your friends and family think of YOU as a HUMAN FORKLIFT when it's time to move heavy furniture...

But my question to you is this...and I want you to think about this the program you're currently using GETTING YOU THERE?

Is it helping you build 5 to 10 lbs of lean muscle PER MONTH...EVERY MONTH (even in advanced trainers!)?

What if there was a new program that COULD help you do that?

Sound interesting?

I thought so...

The program I'm talking about is the newest book from Nick Nilsson, "Muscle Explosion! 28 Days to Maximum Mass." And it is going SET YOUR GROWTH ON FIRE.

Believe me, I've had a chance to review an advance copy of it and this is one POWERFUL program...

Click this link to check it out now or keep reading to learn more!

Because even if you THINK you've got TERRIBLE genetics for building muscle...

Even if you THINK you've REACHED your genetic limits for muscle growth...

This program WILL work for you.

It will work because you're going to attack muscle growth at it's most BASIC won't be just training your muscles...THAT will only get you so far.

I'm talking about training and maximizing ALL the internal SYSTEMS in your body that make muscle growth itself POSSIBLE!

The "Muscle Explosion" program is a revolutionary concept in training.

Rather than haphazardly doing sets and exercises in hopes that something will result in bigger muscles...rather than calculating percentages and tables trying to figure out what weights to use to try and squeeze just one more ounce of growth out...

You are instead going to take a whole NEW approach...and it's an approach that will pay off BIG (as you'll soon see when you start having to buy new clothes because you keep STRETCHING your old ones to SHREDS with new size).

You see, when you hear people talking about their "genetic limitations" for muscle-building, what they're REALLY talking about (without really even knowing it!) are their PHYSIOLOGICAL
limitations for muscle-building.

To really explain this, I want you to think of your body as a city...

In order to grow, your city needs infrastructure (like water, sewer and electricity, which is like your bones, connective tissue and blood circulation) to support new construction (i.e. new muscle).

So what happens when you start putting up buildings without also improving the infrastructure to keep up?

Your city may TRY to grow but it CAN'T. The infrastructure WILL NOT SUPPORT IT.

See the parallel? You may be using THE most effective MUSCLE-building training on the planet, but if your body can't physiologically SUPPORT that new muscle, NOTHING WILL HAPPEN. It CAN'T grow. Or if it DOES grow, your body then does everything it can to get RID of that extra muscle that's putting a drain on the system!

It's not necessarily because your genetics's because your body's systems have not been OPTIMIZED to HOLD and SUPPORT that extra muscle tissue.

And THAT is where "Muscle Explosion" takes over.

- It takes POWERFUL muscle-building training and sets it up with DIRECT training of the physiological systems that support muscle tissue and growth.

- It uses targeted nutritional techniques to hit your body with a RAGING FLOOD of hormones that will send your muscle-making machinery into OVERDRIVE.

Your body will be able to deliver more nutrients will be able to support more weight more will be hit with an EXPLOSION of growth-producing hormones...

And it will have ALL the tools it needs to TRULY maximize the amount of muscle mass you're able to carry.

This program takes you by the hand, tells you what to do every step of the way, and then gives you the SOLID KICK IN THE PANTS that you NEED to REALLY take your physique to the limit!

When you click on the following link, you're going to learn FIVE of THE MOST POWERFUL "genetics shattering" training and nutritional techniques that I've got in my arsenal.

On this page, you're going to learn about the very same techniques Nick used on himself to gain 35 POUNDS of bodyweight (with very minimal fat gain!) in a little more than 4 months.

** And 35 POUNDS is what he gained while he was JUST TESTING the program. Much of that wasn't even using the FINAL, MOST POWERFUL version of the program! **

You're also going to learn how to BREAK ALL THE RULES of muscle-building and DESTROY any growth plateaus you've hit. You will be AMAZED at what this training looks like...and what it'll do for you!

Here is that link...

And one final word...Nick wanted to get this information into the hands of as many serious trainers as possible. So, to celebrate the launch of his new program, the price right now is absolutely DIRT-CHEAP (just $27! I told him he's INSANE for letting it go this cheap).

But the price will GO UP on Friday, Oct 26th at midnight.

So if you want a program that will SLAM the muscle onto your body and build HUMAN-FORKLIFT STRENGTH, DEFINITELY check it out now...

Yours truly,

Art Breshears  

P.S. Remember, you CAN change your physiology through targeted training and nutrition and set your body up for a MASSIVE SURGE in muscle. This program will show you how. But to get the best deal, you need to act now!

Tuesday, October 16, 2007

Halloween Fun

Halloween Fun is a free PDF report containing some easy, kid-friendly recipes and games you can use this Halloween to make it a special holiday for all!

I thought, since we all have kids or young relatives that like to participate in Halloween, you might be interested in this great fun's free! 

Sunday, October 14, 2007

Nutrition Guide for Skinny Guy's

The Skinny Guy's Guide To Nutrition

By Vince DelMonte

“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert.  No, not a slice – give me the whole pie, please.” 

If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress.  These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale.  “I'll pack on all the weight I can now, then melt off the fat later,” was the common motto. 

Many bodybuilders put a lot of focus into the details of their nutritional strategy.  A small food scale, calculator, note pad and pencil are common items found in their kitchen.  Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.

Obviously, not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder.  Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.

The See Food Diet Is NOT The Answer

The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, 'see food' and eat it.  Not a bad option if you can avoid getting a potbelly in the process.  If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you want until you’re ready to audition for Rambo IV. 

For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else.  These days, the majority of readers should know the fallacy of a See Food Diet.  Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you'll add even more fat.  And from personal experience, and I'm sure many of you can personally testify,  putting the fat on is much easier than taking it off!  Conveniently, bodybuilders now have an  “off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter. 

Muscle-Building Nutrition Principles

Mastering the principles of nutrition should be like mastering the principles of training – simple.  Master the basics and execute them consistently.  Think about the 80/20 rule.  80% of your results will come from 20% of your knowledge.  Taking what you already know and putting it into action consistently is the magic formula.  Let's go over the most important nutrition principles you'll need to practice to get your body growing.


Read the complete article at

Thursday, October 11, 2007

Proteolytic Enzymes

What Are Systemic Proteolytic Enzymes and How Can You
Benefit from Them?
By Steven Hefferon, CMT, PTA, CPRS

Proteolytic enzymes, also referred to as "proteases," are enzymes that break down proteins into their smallest elements. If this breakdown of proteins happens in your gut, we call the enzymes "digestive," because they help us digest our food. Systemic proteolytic enzymes, however, have a completely different purpose, so please don't confuse the two.

When taken on an empty stomach, proteolytic enzymes will pass through the stomach or intestine lining and enter the circulatory system. This is why they are called "systemic" - once they enter the circulatory system, they circulate throughout the body.

Why are systemic proteolytic enzymes important?

The most important thing that systemic proteolytic enzymes do is to break down excess fibrin in your circulatory system and in other connective tissue, such as your muscles. These enzymes bring nutrients and oxygen-rich blood that remove the metabolic waste produced by inflammation and excess fibrin.

For example, If you have an injury or are recovering from a painful condition of any kind and your blood flow is restricted, you will have a longer recovery process. In addition, the exchange of nutrients and oxygen in your body will be limited, and there will be not only a longer recovery but an increase in pain and inflammation.

One more important thing to understand: Whenever you're recovering from a muscle irritation, injury, or surgery, the body uses fibrin to help heal itself. This is normal and healthy. The only problem is that with poor blood flow and a lack of enzyme activity, that fibrin will start to accumulate. If the area in question is slow to heal, an excess of fibrin will appear as clumps of scar tissue in the muscle or at the surgical site. Once this happens, you acute condition becomes chronic.

Now that you know that excess fibrin throughout your circulatory system will severely limit the amount of blood flow to areas that need it the most, you may be wondering how the body tries to compensate for this restriction. The answer is simple: by forcing the heart to work harder and increasing your blood pressure.

How do you know if you have too much fibrin?

As I have noted, the body will do what it needs to do to keep us alive -sometimes at great cost to your overall health. Some possible indicators of excess fibrin in your system include: chronic fatigue, slow healing, inflammation and pain, and elevated blood pressure. There is also a medical test to measure something called "blood monomers."

The dangers of too much fibrin...

The medical community has long known that excess fibrin presents a cardiac and stroke risk. Finally, they have acknowledged a link between excess fibrin and chronic systemic inflammation, the true root cause of virtually every disease and painful condition know to man.

Which conditions do proteolytic enzymes help and how?

The list below is only a sample of the types of conditions that can be addressed with systemic proteolytic enzymes. If you are still wondering how one little substance can support all of these conditions, remember that they all have one thing in common - excess fibrin, which causes a reduction in blood flow.

Back Pain
Chronic Fatigue
Chronic Pain
Fibrocystic Breast
High Blood Pressure
Herniated Disc
Spinal Stenosis
Strains and Sprains
Post-operative Scar Tissue
Traumatic Inflammation
Uterine Fibroids

Which would you rather take - a pain killer or a healing enzyme?

Read the complete article at

Wednesday, October 10, 2007

Cardio Before or After Weight Training?

Should You Do Cardio Before or After Weight Training?

Should you do cardio before or after your weight workout? Many prefer to do their cardio before lifting to get it out of the way and as a general warm-up. I do endorse a 5 minute pre-workout general warm-up for safety' sake, but for maximum fat loss, post weight training aerobics are the main stay of the Fat to Fit Program.

The funny thing about being on the cutting edge of weight loss science is that people are reluctant to believe you until someone with a M.D. says it is so. Well, wonder of all wonders, it just so happens that a recent study suggests that the best time to do cardio is after a weight workout and that how long you rest between the two can make a difference in both hormone release and fat burning.

This is not new information to bodybuilders who specialize in rapid fat loss year in and year out. My experience as a competitive bodybuilder is what prompted me to use this style of training for fat loss in my clients.

The study was presented at the 2006 ACSM meeting and featured 10 healthy men who did three types of exercise routines on different days:

1) Endurance exercises only
2) Endurance exercise after weight training and a 20 minute rest
3) Endurance exercises after weight training and 120 minutes rest

The weight training workout consisted of six exercises each done for three to four sets of 10 reps. Pretty standard fair and similar to the second phase of the Fat to Fit Program. The cardio exercises consisted of stationary cycling for an hour at low intensity (50 percent of maximum heart rate.

For maximum fat loss I would suggest a higher intensity level and a more High Intensity Interval Training style as opposed to the low intensity approach used in the study. You can read more about HIIT here:

Doing the weight workout before aerobics led to marked increases in lactate, norepinephrine and growth hormone levels. These are all great things when it comes to maximum fat loss. Before the endurance exercise started those in the 120 minute rest group showed the highest levels of free fatty acids in the blood, while those in the 20 minute rest group showed higher levels of norepinephrine and growth hormone. During the endurance and weight training exercises, blood levels of free fatty acids and glycerol were higher in both weight training groups than in the endurance only group. The bottom line is that those in both weight training groups were burning more fat during the aerobic exercise than the aerobics only group.

You can compound the case for post workout aerobics further by adding in the fact that not only did the group that did weight training first burn more fat during their cardio but also burned more calories in total by virtue of an increased overall daily metabolism increase and calories expended through the actual resistance training itself.

The study clearly shows that doing a weight workout before aerobics leads to hormonal changes that increased fat oxidation (read weight loss or fat burning) during the following aerobic workout.

Here is another angle to the story. Imagine yourself doing 30 minutes to an hour of aerobics and then going on to do your weight training. How much energy do you really have left to do justice to your weight training? After all that cardio, you have burnt through your glycogen stores (which are the muscle preferred source of fuel) and will not have the energy to stimulate the most outrageous fat burning method available to you. An all day long, increased metabolism, because you stimulated your muscles.

It kind of makes you smile when you find out information like this doesn't it?

Need to Get In Shape?

"Discover How to Turbo-Charge Your Metabolism,
Sculpt Your Body, Burn Off Body Fat and
Develop Unstoppable Motivation ... Guaranteed! "

Click here for more information==> The Body Transformation

Tuesday, October 09, 2007

The Upsidedown Training Program

The Upsidedown Training Program - Learn How To Train Completely "Wrong" To Get Fantastic Results in Strength and Muscle Mass

By Nick Nilsson

This 5 week training program will literally turn your training Upsidedown. Learn how working your small bodyparts FIRST can help you make BIG gains in EVERY single muscle group...even the major ones that you're going to work LAST!

If you've been training awhile, you've no doubt experienced the dreaded "plateau." It's a terrible place where, no matter how hard you try and no matter what you do, nothing seems to happen. Well, you're in luck...busting plateaus is my speciality!

The Upsidedown Training Program is one of my favorite "shake-up" programs and it's a pretty simple one. It's most useful when you find your smaller muscle groups are slowing down in development because, like a good trainer should, you're always doing the "big" exercises (like squats, deadlifts, barbell rows and bench press) first.

It's also VERY useful when you find you're not making progress in your big exercises too! I'll tell you more about THAT as you keep reading...

One of the best ways to smash through a plateau is to go completely OPPOSITE to what all the "rules" of training say. But then again, I'm not really one to follow the "rules" to begin with!

So today, I'm going to tell you basically (from a training standpoint) when and how to eat your dessert first and why it can work wonders for you in the short term and long term.

Here's the deal...conventional wisdom (a.k.a. the "rules") says "train your largest muscle groups first using the heavier exercises." This is how to you maximize the overall load on your entire body and prioritize your workload. Totally true - nothing wrong with that. Working the big muscles first generally gives you the most bang for your buck.

But what I've found is that eventually, if you keep training the big muscles first, you don't leave a lot of energy for the smaller muscles. Not a big deal for the most part...the simple truth is that the big exercises also tend to work the smaller muscles pretty hard, too.

For instance, if you're doing barbell rows, you can be quite sure your biceps are getting great stimulation as well. The same goes for bench pressing and your triceps.

When it comes to what order to work bodyparts, a standard program might look like this: chest, then shoulders then triceps...or back then biceps...or thighs then calves.

But now we're going to turn conventional wisdom COMPLETELY UPSIDEDOWN and, for a short time, work the SMALL muscles first and follow that with working the BIG muscles after. Of course, this totally goes against conventional wisdom, but who cares! The workout police aren't going to drag you out of the gym if you hit your biceps before you work your back.

So what are the reasons working the small muscles first can be so effective? Glad you asked!


Read the complete article at

Monday, October 08, 2007

Love Handles - Trunk Twists

Secret Training Tip #991 - Trunk Twists With a Twist - Tighten Your Love Handles NOW
By Nick Nilsson

The "love handle" area on your sides is one of THE biggest targets for tightening up. While this exercise WON'T directly burn the fat off, it WILL tighten the muscles UNDERNEATH the fat so that you achieve the more streamlined waist you're looking for!

The "love handles" are the areas just above your hips on your sides. But I don't know many people who truly love theirs, which is why one of THE most common training goals around is getting rid of those things!

But here's the problem...sometimes, even fat loss doesn't always cut it when it comes to reducing the love handle area! Sure, you can peel off a lot of the fat, but even LEAN people sometimes find that this area STILL pokes out more than it should for the amount of bodyfat they carry.

It can be a VERY frustrating thing, knowing that you're doing all you can to lose fat and your love handles are still there.

But there IS hope (and it's NOT surgery)! I've got an exercise for you that will help to tighten up the muscles (the obliques) that lie directly UNDERNEATH the love handle area.

While this won't burn any of the fat that sits there (NO ab exercises will do THAT), it WILL help reduce the appearance and bulge of the area, giving you the more streamlined waist you want.

So what is this magical exercise? I call it the "Trunk Twist With a Twist." This technique was a favorite of legendary bodybuilder Serge Nubret for achieving the wasp-thin waist he was famous for.

On the surface, this exercise looks a lot like the regular broomstick twist you see people doing to warm up sometimes. Here's the difference...instead of just mindlessly rotating your torso from side to side, you're going to focus on SQUEEZING the obliques hard while keeping your head LOCKED in a forward position.

This squeezing technique will dramatically tighten the obliques and help you diminish those love handles once and for all!

How To Do It:

Read the complete article at

Saturday, October 06, 2007

Gain Muscle Fast

Do You Know How To Gain Muscle Fast?
By Vince DelMonte

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safety issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

Read the complete article at

Friday, October 05, 2007

Six Pack Abs

How To Get Razor Sharp Abs Abdominal Exercise Program
By Vince DelMonte

If you could sculpt one body part to perfection for next summer, what would it be?  Let me guess – six pack abs!  I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs.   Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors.  Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed. 

Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equipment and programs.  Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once.  There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash!   And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie! 

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day.  So much for the Brittany Spears ab workout!  Crunches are decent but totally overused and associated with more being better.  Crunches are a very general exercise, and general exercises get general results.  Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture.  They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.  

Learning how to get a six-pack does not involve starvation diets.  Starvation diets starve the muscle when you should be feeding the muscle instead.  Guess what happens when you starve your body?  Your metabolism shuts down out of survival and causes your body to store fat.   Your body must get energy from somewhere, so guess what gets sacrificed?  That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism.  Starve your muscle - great logic!

Learning how to get a six-pack does not require fat-burning pills.  What did the last weight loss pill you bought do for you?  The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line.  The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.  Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.


Read the complete article at

Wednesday, October 03, 2007

Is This Formula All Wrong?

3500 Calories To Lose A Pound - Is This Formula All Wrong?
By Tom Venuto, NSCA-CPT, CSCS

Most fitness conscious people have heard that there are 3,500 calories in a pound of fat, so if you create a deficit of 3500 calories in a week, you lose a pound of weight. If you create a deficit of 7000 calories in a week, you lose two pounds, and so on. Right? Well, not so fast…

Dr. Kevin Hall, an investigator at the National Institute of Health in Bethesda has done some interesting research about the mechanisms regulating human body weight. He recently published a new paper in the International Journal of Obesity that throws a wrench in works of the “3500 calories to lose a pound” idea.

Some of the equations in his paper made my head hurt, but despite the complex math he used to come to his conclusions, his article clearly prompts the question, "3500 calories to lose a pound of WHAT?" His paper also contained a lot of simple and practical tips you can use to properly balance your caloric intake with output, fine tune your calorie deficit and help you retain more muscle when you diet.

Below, I’ve distilled some of the information into a simple bullet-point summary that any non-scientist can understand. Then I wrap up with my interpretation of how you can apply this data in your own fat loss program:

Calculating the calories required to lose a pound and fine-tuning your caloric deficit

* 3500 calories to lose a pound has always been the rule of thumb. However, this 3500 calories figure goes back to research which assumed that all the weight lost would be adipose tissue (which would be ideal, of course).

* But as we all know (unfortunately), lean body mass is lost along with body fat, which would indicate that the 3500 calorie figure could be an oversimplification.

* The amount of lean body mass lost is based on initial body fat level and size of the calorie deficit

* Lean people tend to lose more lean body mass and retain more fat.

* Fat people tend to lose more body fat and retain more lean tissue (revealing why obese people can tolerate aggressive low calorie diets better than already lean people)

* Very aggressive low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.

* whether the weight loss is lean or fat gives you the real answer of what is the required energy deficit per unit of weight loss

* The metabolizable energy in fat is different than the metabolizable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.

* If you lose lean body mass, then you lose more weight than if you lose fat.

* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.

* But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)

* If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person

* Creating a calorie deficit once at the beginning of a diet and maintaining that same caloric intake for the duration of the diet and after major weight loss fails to account for how your body decreases energy expenditure with reduced body weight

* Weight loss typically slows down over time for a prescribed constant diet (the “plateau”). This is either due to the decreased metabolism mentioned above, or a relaxing of the diet compliance, or both (most people just can’t hack aggressive calorie reductions for long)

* Progressive resistance training and or high protein diets can modify the proportion of weight lost from body fat versus lean tissue (which is why weight training and sufficient protein while on calorie restricted diets are absolute musts!)

So, based on this info, should you throw out the old calorie formulas?


Read the complete article at

Every Other Day Diet

Re: A way to eat your favorite foods and still shed bodyfat like crazy...

Let me get right to the point:

If you thought you had to give up your favorite foods in order to shed unwanted bodyfat, then this will be one of the most important letters you ever read.

Two "former fatties" developed a System of eating that allows you to eat whatever you like every other day and still lose all-the-weight you want.

No pills. No guilt. Just a dietplan for the REAL WORLD, developed by real people.

If you want to skip ahead, go here -- <== click

>>> Most Dietplans Are Too Hard

Most of what you've read about how to shed bodyweight is a lie.

Some 'experts' expect you to believe they eat chicken and broccoli every night for dinner and rarely if ever cheat.

Right. And I'm the Dalai Lama!

Just as bad, these plans are too difficult for anyone to follow for more than a few weeks.

So when folks like you discover they can eat their favorite foods every single week and still shed the weight you should see the look on their faces.

They can't believe it.

Some think they have to take some "superpill" to succeed. Not true!

Others think they will have to spend hours a day in the gym killing themselves. No way!

Here's the truth:

Jon and Jan were both obese. Over the past four years, they perfected a System that shows you how they went from obese to "cover model" fit and still eat their favorite foods.

Not "once a week" either -- they INSIST you eat yummy food frequently and without guilt or worry.

>>> Even better, they never count a single calorie!

See for yourself -- <== click

Here's the facts: there is NO SUCH THING as a perfect dietplan.

But thousands of people make billions of bucks off of selling the idea that there is only ONE way to eat in order to get lean.

Even worse: these people create dietplans so ridiculously strict that even fitness pros like Jon and Jan can't follow them!

They had to create a plan anyone could follow. Women, men, and even kids.

You should see these pictures! They used Jan's six-year-old daughter Kari to prove a point --

This is so simple a even CHILD can do it!

And you should see their clients...the few who know about this System...

They get to eat pizza, burgers, ice cream, and more...and still lose-the-weight!

This is not a pill or a scam...this is science applied to the real world.

The science: you take advantage of the fact your body prefers a change of pace and can respond by burning ugly fat.

The real world: no one is going to eat salad and tuna every day for the rest of their life in order to shed bodyfat and feel good again.

Simple, right? Common sense!

You absolutely MUST HAVE a dietplan you can live with for life.

And that's what this is.

Even better: through our special link-below, you get this new System at **HALF PRICE ** for a limited time only: <== click

That's HALF PRICE just for being on my Preferred Subscriber List. How great is that!

What is this new System called?

>>> Announcing "The Every Other Day Diet!"

Great name, isn't it? Pretty much says it all.

But this isn't just a 'book'. You are supported for an entire year with audios, recipes, success stories, and more.

All for less than the cost of a dinner for two at a cheap restaurant.

That's hard to beat.

Plus you get it at half price.

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Call it a gift for being a loyal reader. Or call it a Holiday Special...whatever you like.

This is a simple plan that you will absolutely love.

It's a System that took years to perfect and is about to take the entire nation by storm.

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Art Breshears

P.S. Thank you for being so patient, too.

Jon and Jan received countless emails about The Every Other Day Diet..."When is it coming
out?" "How can I get an advanced copy?"

"How the heck does it work??"

Go here and get your advanced half price...and discover the System for yourself -- <== click


Monday, October 01, 2007

Insane Muscle Gain

I just upload a new fr*ee e-report called "Insane Muscle Gain" The Top 20 Ways To Screw Up In The Gym.

You can download the report by right-clicking this link and saving to your PC:
The Top 20 Ways To Screw Up In The Gym or use

Learn How To Sidestep These Suicide Training Errors That Almost All Skinny Guys Make..