Friday, October 31, 2008

Body Building Revealed - A Review

is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass.

Product Information
Brink's Bodybuilding Revealed [BBR], consists of the e-book, a number of high quality bonuses and 12 months access to the private members area and forum that accompanies the e-book.

The BRR E-book.
At the heart of the BBR system is the BBR e-book. Some 500 pages of quality information that forms a unique and powerful bodybuilding system. The e-book is split up into 5 components which are each covered in depth and allow the user to follow a clear blue print to achieve the lean mass results they are looking for.

The 5 components of the e-book are:

  • Nutrition and Muscle Building Diet
  • Supplement Reviews & Advice (Over 50 reviews are included)
  • Training - From beginner to Advanced.
  • Cardio / HIIT
  • Motivation and the Mental Edge.

The BRR Private Members Area

In addition to the quality bonus material BBR customers receive, a large part of the value a customer receives when purchasing BBR is the 12 months access to the BBR private members area.

In the BBR members area, customers have access to a vast number of high quality tools:

  • Some of these tools include:
  • 1 on 1 on access to Will Brink and paid, trained coaches
  • A highly organized and moderated private forum
  • An online Diet Planner which amongst other functionality, allows users to store their diets, create recipes, view their progress, tally macro nutrients, create meals, provide a visual graph of LBM gained and fat lost, and log every single piece of food the eat with real time analysis. In general keep a tight grip on their muscle building diet
  • Exercise Videos: Customers can watch all the exercises from the training section with online videos.
  • Nutrition Database, allows customers to find out the protein, fat, carb and other values of over 20,000 foods, these can then be implemented as custom foods into the Diet Planner
  • Gallery, users can upload photos and get feedback from others
  • Pre Made Diets and Workout Charts, customers can download dozens of pre made diets in Excel/PDF format, as well as printable workout charts for all the workouts in the e-book (including charts for Charles Poliquin's section)
  • Daily motivation quotes and a weekly bodybuilding video are shown.
  • Users can chat in real time with the popular chat box
  • Resources, such as body fat % calculators, 1 rep max calculator are all included
  • Guru Articles, a section with exclusive content from authors such as Will Brink, Tom Venuto, Charles Staley, Milos, John Berardi and others.

Click Here and hurry over to his web site to check it out for yourself.

Fat Loss Revealed Overview

is the ultimate fat loss system. A complete online and offline system used by anybody who want's to attain a fantastic lean physique. A simple to follow, yet detailed page e-book with a complete fat loss diet plan, pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio chapters, along with motivation and goal setting and a huge online private members area and forum with a meal planner, diet planner, nutrition database and 24/7 human personal trainers.

The FLR E-book.
At the heart of the FLR system is the FLR e-book. The cornerstone of the FLR system which forms a unique and powerful fat loss system. The e-book is split up into 4 components which are each covered in depth and allow the user to follow a clear blue print to achieve the lean mass results they are looking for.

The 4 components of the e-book are:

Diet & Nutrition - Including Advanced Dieting Techniques such as Carb loading, Calorie cycling, Refeeds and so forth along with a detailed chapter on fat loss nutrition.

Training : Both Cardiovascular and resistance work are included in detail with photographs, and workouts for men and women of all ages and experience.

Fat Loss Supplement Reviews - Over 40 fully referenced and most importantly independent fat loss supplement reviews. From Acetyl-L- Carnitine to Yohimbine and everything else in between.

Motivation and Goals - Knowing how to achieve fat loss is no good without the relevant motivation. The motivation section explains how to keep on track, techniques to use to ensure you stick to the FLR diet and achieve the results our customers want.

The FLR Members Area

Although the FLR e-book represents excellent value to customers at $39.95 when compared to many equivalent e-books out there , we really go the extra mile. So when a customer purchases the FLR e-book they also receive 12 months free access to the FLR members zone.

  • The FLR Members Area & Highly Moderated Forum
  • Meal and Calorie Planner
  • Pre-Made Diets, all the work is done, just download and enjoy.
  • The FLR Diet Planner
  • Exercise Videos
  • Nutrition Database

Full details of these members area tools can be found on the sales page here

Thursday, October 30, 2008

Bodyweight Butt Exercises

Visit Turbulence Training for more bodyweight exercises!

Five Simple Steps for Losing Twenty Pounds

“The Five Simple Steps for Losing Twenty Pounds Quickly and Safely”
By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.

As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.

Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit .

Wednesday, October 29, 2008

Liberate Yourself From Classical Weight Training

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Creator of the Escalating Density Training System

During my recent talks in Bellaria Italy, a theme developed which reflects what I consider to be a problem in the way that most people think about resistance training. In particular, during one roundtable discussion on EDT training, I fielded numerous questions about the so-called “correct” number of sets, reps, rest duration, etc., etc., for EDT workouts.

Finally, I saw the underlying problem behind the various questions I was fielding: the attendees were focusing too much on the means of optimal weight training and not enough on the ends. As I thought about it, virtually ALL resistance training systems and philosophies focus on means, often to the total exclusion of the ends.

Case in point: HIT training. HIT (which stands for "High Intensity Training") revolves around the performance of only one (or sometimes two), all-out sets to failure, as opposed to the more conventional methodology of several sets per exercise. Thus, the defining feature of HIT is the use of an unusual set of means.

Another example of a popular training system that focuses on means is Power Factor Training. This system advocates the use of restricted range of motion (for example, performing leg presses over the last 6 inches of extension only) in order to allow for the use of heavier loads. Again, the salient feature of this system is the means rather than the ends.

Enter Escalating Density Training

As I described to my lecture audiences in Italy, when I set out to codify the training system I had been gradually developing over the course of several years (the system that eventually came to be known as Escalating Density Training, or EDT for short), I eventually arrived at an arresting premise: in resistance training, the ends must dictate the means.

This realization struck me as profound, because it’s the exact opposite approach that virtually all other systems are based on! So in other words, what I became focused on is this question: "How can I organize sets, reps, rest intervals, etc., in such a way that I can perform the most amount of work possible in a pre-determined time frame?" (which in EDT parlance, we call "PR Zones").

In the process of asking this question, a fundamental truth emerged: work capacity is a function of managing (rather than seeking) fatigue.

This principle is universal in the lives of all successful people in all fields of endeavor. It is the hallmark of all effective people. In his excellent book Leadership, Rudolph Giuliani states that one of his primary objectives was to get as much done as possible in the first hour of the day, while his energy was still high.

This is a strategy that I have used in my own professional life for many years, and maybe you have too. The point is simple: effectiveness, whether at the office, at home, or in the weight room, is a function of managing energy.

EDT manages energy expenditure in the following seven ways:

1) Antagonistic Pairings:

Sherrington’s Law states that when a muscle contracts, it’s antagonist must relax├│ otherwise, no movement would occur. Therefore, if the trainee performs a set of leg extensions in between two sets of leg curls, each muscle group recovers faster as a result of the work performed by it’s antagonist. In EDT, three type of antagonists are recognized:

True Antagonist: For example, pectoralis major and latissimus dorsi

Bilateral Antagonist: When using unilateral exercises (such as dumbbell rows for example), the left side becomes the ├Čantagonist├« for the right side, and vice versa.

Proximal Antagonist: In some regimes of EDT training, two distal muscle groups are trained together in the same PR as a way to manage fatigue. For example, leg curls and incline presses.

2) Optimal force-velocity relationship:

In the body composition aspect of EDT training, trainees are advised to select a weight that can be lifted 10 (but not 11) times - in other words, a 10RM weight. Most importantly, each PR Zone starts with sets of 5 with this 10RM weight - exactly the opposite of what most training systems recommend.

The rationale? By selecting a moderate weight and lifting it acceleratively (See point # 7 on CAT training below), we strike a balance between force and speed which results in the highest possible motor unit recruitment and work output.

3) The Chronological Governor (PR Zones):

Most automobiles have a "governor" which sets a limit on how fast the vehicle may be driven. This is designed to protect both the vehicle and yourself. EDT training uses a similar device, called the PR Zone, to limit the amount of high intensity work you perform in an exercise session.

Typically, EDT workouts feature 2-3 PR Zones, usually 15 minutes in duration. Note that most exercise systems provide you with a certain number of exercises, sets, and reps, and then you perform that workout, regardless of how long it takes to complete. EDT employs the opposite approach: you first set the time limit, and then perform as much work as possible within this time frame.

4) Definitive Progression Targets:

Unlike most training systems, EDT workouts provide a specific performance goal for each PR Zone. You start the workout knowing exactly how much time you have and exactly what must be accomplished. This provides focus and clarity each and every workout.

5) The Distraction Principle:

During an EDT workout, you’ve always got one eye on the clock and the other on your training log. There’s little time to consider how tired you are, what you’ll eat for lunch afterward, or any other distracting thoughts.

6) The Conscientious Participation Principle:

Workout by workout, each individual finds the best set-rep-rest strategy to permit a maximal performance. Slow-twitch dominant exercisers often find that higher reps and shorter rests result in the best performances. Fast-twitchers, just the opposite.

There are a number of individual factors that determine optimal exercise performance for each person, and EDT provides the flexibility to capitalize on individual talents and predilections.

Consider this analogy: water, being flexible and adaptable, always fills the shape of it’s container. Most systems are more like ice however - it only fits if you’re the right container!

7) CAT: Compensatory Acceleration Training

This phrase was coined by Dr. Fred Hatfield, the first man to officially squat 1000 pounds in competition. The central premise is that you move the weight quickly, and compensate for momentum by accelerating the weight even faster.

The body is hard-wired to accelerate heavy objects, and training styles should reflect this reality. After all, if you had to move a 100 pound box from the floor onto a high shelf, would you move slowly in order to maintain continuous tension, or would you move it with as much speed as possible?

When you run a one mile course, your rate of energy expenditure is greater than if you walk that same course - in other words, you did more work per unit of time. Similarly, when you move a weight a certain distance, a faster execution results in greater work per unit of time. Forget about Super Slow training - it only applies to Tai Chi molasses wrestling events.

Static Versus Dynamic Systems

Another shortcoming in most training systems is that they are static. In other words, "Here’s the program, now go do it."

The problem with this approach is that everyone is different. Not only that, but each individual has different needs at different points in their lives. Most training systems prescribe a particular exercise/set/rep/rest/tempo recommendation for everyone.

A select few do a little better by tailoring these parameters for the individual exerciser. EDT takes it a step further by enabling the exerciser him or herself to participate in the design of the workout.

Even further, the exact parameters of each workout often change in accordance to the trainee’s innate experience and understanding about what it will take to beat the pervious best numbers. Interestingly, the flexibility just described does not blur the basic structure of the system.

The Perfect Training System

In fact, there is no singular "perfect" system, in any field of endeavor. However, the "best" systems are dynamic, flexible, and respect the established principles that are known to guarantee a successful outcome.

In the field of resistance training, EDT dynamically conforms to the end-users needs from workout to workout while at the same time ensuring the stringent application of the established principles of athletic training.


Learn More About !

Charles Staley’s training package "The Complete Video Guide To Escalating Density Training" is available now!

Click here to learn more and get your copy today!


About The Author

His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC’s The TODAY Show and The CBS Early Show.

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.


Antioxidants And Free Radicals
Are You Getting Enough?

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged.

Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Vitamin E : d-alpha tocopherol. A fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots. Current recommended daily allowance (RDA) is 15 IU per day for men and 12 IU per day for women.

Vitamin C : Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries. The RDA is 60 mg per day. Intake above 2000 mg may be associated with adverse side effects in some individuals.

Beta-carotene is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)

These nutrients are also thought to have a role in slowing the aging process and preventing heart disease and strokes, but the data is still inconclusive. Therefore from a public health perspective it is premature to make recommendations regarding supplements and disease prevention. New data from ongoing studies will be available in the next few years and will shed more light on this constantly evolving area. Perhaps the best advice, which comes from several authorities in cancer prevention, is to eat 5 servings of fruit or vegetables per day.

Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is, how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra vitamins?Recommendations

* Follow a balanced training program that emphasizes regular exercise and eat 5 servings of fruit or vegetables per day. This will ensure that you are developing your inherent antioxidant systems and that your diet is providing the necessary components. * Weekend warriors should strongly consider a more balanced approach to exercise. Failing that, consider supplementation. * For extremely demanding races (such as an ultradistance event), or when adapting to high altitude, consider taking a vitamin E supplement (100 to 200 IU, approximately 10 times the RDA) per day for several weeks up to and following the race. * Look for upcoming FDA recommendations, but be wary of advertising and media hype. * Do not oversupplement.

Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit

Tuesday, October 28, 2008

Neglect Your Leg Training And Every Muscle Group Will Suffer

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author

Let’s face it; the honest truth is that a good portion of lifters in the gym just don’t seem to care too much about training their lower body.

I mean, a thick pair of quadriceps aren’t exactly what most people would consider a “showy” muscle... and I don’t think there’s anyone out there who can remember the last time a woman asked him to “flex his hamstring” for her.

Everyone is so hell-bent on having a wide, thick upper body that they either neglect or flat-out ignore the other half of their muscles down below.

They’ll come up with just about any excuse to avoid hard and heavy leg training, citing such responses as “I just run to develop my legs”, “squats are hard on my knees”, or some other bogus reason along those lines.

I cannot even begin to stress how costly a mistake this really is...

Not only does it look ridiculous having a ripped and muscular upper body sitting atop a pair of toothpicks-for-legs... but what if I told you that your refusal to place equal muscle building focus on your lower body was actually limiting the amount of muscle you could gain in your chest, back, arms and shoulders?

You might think it was nothing more than a cheap tactic to get you into the squat rack, but it really is true.

See, most people think of weight training as a simple black and white issue of “train muscle X using exercise Y, and muscle X will become bigger and stronger”.

This limited view of muscle growth is one of the primary reasons why most trainees fail to maximize their results in the gym. They end up settling for mediocrity and never achieving the kind of explosive, monster muscle gains that they are truly capable of.

Here’s the truth…

The muscle building mechanism within the body goes far beyond a simple localized event that happens at the level of the muscle tissue itself!

A great deal of muscle growth also results as the entire body as a whole is placed under stress and adapts on a holistic level. This is achieved through the increased secretion of important hormones such as testosterone and growth hormone.

These hormones are considered the “holy grail” of muscle growth, as they are one of the primary limiting factors that determines how much muscle any given individual can ultimately gain. When bodybuilders inject anabolic steroids into their bodies, all they are really doing is increasing the circulation of these important substances.

Now, because you’re a natural trainee and jamming a roid-filled needle into your butt just isn’t your style, you’ve got to find other methods of speeding up the production of these muscle-increasing compounds.

And what is one of the most effective ways to do this?

You guessed it…

Hard and heavy leg training!

Squats, leg presses, lunges, stiff-legged deadlifts…

Did you ever notice how incredibly challenging and downright gut wrenching these exercises can be when performed to a high level of intensity?

After finishing an all out set of these lifts you may find yourself wishing that you hadn’t come to the gym in the first place. This is because they involve the largest muscle groups on your body and allow you to move massive amounts of weight.

The reality, however, is that while these leg exercises require a lot of mental toughness and willpower to stick to, their intense difficulty is one of the key ways to really force your body to rev up its anabolic hormone production.

Greater anabolic hormone levels means greater muscle size and strength, not only for your lower body, but for your entire upper body as well.

What this means is that if leg training is not a regular part of your workout schedule (or if it is part of your schedule but is simply treated as an after-thought), you are missing out on significant total body gains that you could otherwise be achieving.

Really, take me up on this offer…

Incorporate a hard and intense day of leg training into your weekly workout schedule. Include the most basic compound lifts such as squats, leg presses and stiff-legged deadlifts, and focus on pushing yourself to the limit and adding more weight to the bar each week.

Try this out for 4-8 weeks, and then come back and tell me what you notice.

If you’re like 99% of the population, you’ll report that your strength on every single upper body exercise shot through the roof... and that your chest, back, arms and shoulders became noticeably thicker and more muscular as a result.

If you truly don’t care about the size of your legs, then fine, I can’t force you to do so. However, if not for the sake of your lower body, then at least include hard and intense leg training for the sake of those upper body muscles that you care so much about.

It may not seem logical at first glance... but the plain reality is that intense and consistent leg training really is one of the true “secrets” to a massive, ripped and strong upper body!

To learn exactly how to structure an effective leg workout, and to get all the insider tips for training all of your other major muscle groups, make sure to check out I lay everything out for you in step-by-step detail, including full training routines, video lessons and more.

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting:

Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at

Monday, October 27, 2008

Fast Muscle Gain

Proper Tempo Prescriptions for Fast Muscle Gain
By Jason Ferruggia

I'm sure by now that many of you are familiar with the word tempo when it comes to training for fast muscle gain…Right?

No? Well, I wouldn’t feel left out or get too worried about it because it is a fairly useless concept. Tempo, in the training world, is the speed at which you perform your reps in a given set. Therefore, the correct terminology should actually be “rep speed.” It is typically displayed in a three-digit code. The first number represents the eccentric or lowering (also called the “negative”) portion of the rep, the second number represents an isometric contraction or pause, if there is one, and the third number represents the concentric or lifting (“positive”) portion of the rep. For example, if you lowered the weight in three seconds, took a two-second pause, and then lifted it in one second, this would be represented by a 321 tempo. A 404 would mean that you lowered the weight in four seconds, did not pause, and then lifted it in four seconds.

The concept of “tempo” was first brought to light back in the early 90’s. Plenty of people got suckered and jumped on the bandwagon. Since then, many trainers and strength coaches have written in great lengths about “tempo” and have suggested that different “tempos” induce different training effects. They have also suggested that “tempo” is something that should be manipulated frequently.

Here’s the truth…

Giving “tempo” prescriptions for mass building workouts and hoping that it will lead to fast muscle gain is a complete waste of time.

Changing the speed at which you perform your reps on a regular basis never lets you know if you are making progress or not. This is actually a great trick that some trainers use. They don't know how to get their clients stronger, so they just change the “tempo” and hope there is no way their clients will ever catch on to this ingenious little scheme. In January, you are benching with a rep speed of 505, and then in March, a 402 rep speed. Come June it's 323, etc., etc. Because the “tempo” keeps changing, so does the weight you’re able to use. But how do you know if you are ever getting stronger? It's just like using way too many exercises—there is just too much variety to keep track of. There are certain variables that need to remain constant in any experiment, and that's what your training program basically is-- an experiment. You are always testing what you are doing and you need to see if it's working, meaning that you’re getting bigger and stronger. If your bench goes up, is it because your “tempo” was different or did you really improve your strength? With varying rep speeds, you never really know. That is one of the major reasons why the “tempo” concept is completely useless.

So the next time you see a workout program with any kind of “tempo” prescription included in it, run the other way in a hurry; there far better ways to waste your time.

For more myth-busting information and to discover the real secrets of fast muscle gain, click HERE now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out

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How would you like to get an "unfair advantage" in building the lean and muscular body of your dreams?

No, I'm not talking about some B.S "miracle supplement" or "breakthrough program". I've seen enough of that crap, and I'm sure you have to.

See, I got an email from Sean Nalewanyj a couple days ago. You've probably already heard of him. He's the creator of 2 best-selling online muscle building and fat loss programs and is well known in the industry as a reputable expert when it comes to transforming people's bodies and lives.

Anyway... he's finally "opened the doors" to his latest creation, and if you're interested in building muscle and burning fat in record speed, I would strongly urge you to drop everything and have a look at this.

No, it's NOT another e-book.

It's known as "", and is a private members-only community that provides you with all the tools you need to build an impressive body fast.

You gain privileged access to a massive library of cutting-edge fitness strategies contributed by Sean's "dream team" of renowned experts... as well as a long list of interactive applications that let you chat, make friends and share advice with other members from all around the world.

Improve your physique with the step-by-step workout plans... eating lessons... audio show... supplement reviews... recipes & smoothies... mind and motivation tricks and other wealth of explosive information...

Or get to know other members by browsing profiles, pictures and videos... uploading your own... posting on the private forum and chatroom... using the instant messenger and video chat clients...

It's your virtual home away from home... and it doesn't matter if you're a guy or a girl, or whether your goal is to build muscle or to burn fat.

But all this talk won't do the S.O.M justice.

If you're truly serious about getting that head-turning body you deserve, just click the following link or enter it into your web browser to find out more:

Sean is currently accepting a limited number of new members, and you can join in on the action for the same cost as a single drop-in session at your local gym.

Best regards,

Arthur M.
Fitness and Health Tips 

P.S. I guarantee you're going to be shocked when you see just how low the joining fee is... but please keep in mind that this is an introductory rate and will be increasing very soon. If you want to get in the door for the intro fee, you'll need to take action quickly.

Sunday, October 26, 2008

Training and Information Video's

Muscle Building Videos

  1. The Only 4 Muscle Building Supplements You Really Need
  2. Want To Build Serious Muscle? Be Prepared To Train HARD!
  3. 8 Easy Ways To Naturally Boost Your Testosterone Levels
  4. Proven Principles For Thick, Powerful Pecs

Fat Loss Videos

  1. The Key To Effective Fat Loss: Work WITH Your Biology!
  2. Why Everyone Is DEAD WRONG About Achieving 6-Pack Abs!
  3. 5 Simple Ways To Track Your Fat Burning Progress

They say 40 is the new 20 - do you believe it?

RE: Can you be just as fit, lower your resting heart rate, blood pressure and stress levels and feel great about yourself from both the outside and from within?...

Well Jon Benson believes it and has achieved it!

I hope this email made it to you in time because then you are being given the opportunity to learn from Jon's wisdom and read about the people whose ives he has forever bettered. 

With Jon's book Fit Over 40, you will learn to take back your life and feel like you did before the stress of life, the demands of families and the effects of aging have taken on your body, mind and spirit. 

The changes come from within but everyone will be taking notice!

What would you do if you could turn back the hands of time?  If you could start your adult life over from scratch and be in full control of your body, mind and spirit in the quickest time possible?  Is there a better investment than yourself? 

"Fit Over 40 is like a cross between Body For Life and Chicken Soup For The Soul. This type of combination between how-to information and inspiration is what the fitness industry has been missing for a long time."
- Kostas Marangopoulos, Greece - Founder of BodyForLifers.Com

Many have found Fit Over 40 to be the missing piece of their well-being puzzle.  This is not just for the fitness savvy but anyone who really wants to take that first step to their overall well-being. 

Get back the muscle tone you once had, add to what you've got or develop for the first time. 

Get rid of that sagging skin and soft looking body and rewind time!

Don't just get a personal trainer and dread your time with them, let Jon motivate and guide you through a plan that you can believe in and make work for you !

Work with your doctor to help reduce the medication you take, or avoid going on anything at all. 

With a healthy heart and good blood pressure you can add years onto your life to keep enjoying everyday.

If a longer healthier life is what you desire, the visit the site to learn more.  Fitness is not a fad or a trend, it is a necessity for all of us, especially once we hit that fabulous mark of 40 years. 

Follow the link and see how many people just like you there really are...

With your own research you will come to the same conclusion as everyone else (including myself) has....

...Jon's teachings are just too important not to listen to!!!

To your success and well being,

Arthur M.
Fitness and Health Tips


Listen to what just some of the thousands of people who have followed Jon's teachings are saying about him.

"Man, I can't believe how inspiring your new book is. That's powerful stuff-all those pictures, personal stories, and how-to, rolled into one package."
- Charles Burke, Japan - Author of Inside the
Minds of Winners and Command More Luck

"This is not a book just about staying or being fit. It is a book which takes fitness to a much higher level than what we see today. A brilliant combination of real-life stories with messages and information about staying fit in body, mind and spirit. Read it for the priceless information, inspiration and motivation and use it to keep yourself fit forever. This is real dynamite material."
- John Harricharan, Atlanta, Georgia, USA -
Award-winning author of the bestseller, When You
Can Walk On Water, Take The Boat

Saturday, October 25, 2008

The Body Fat Solution

From Tom Venuto
Via (Avery Books/Penguin Group)
Re: pre-release announcement

For Immediate Release. October 25rd, 2008

New Hardcover Book By Tom Venuto Reveals the 5 Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating and Maintaining Your Perfect Weight.

By now, we all know that we gain fat when we take in more calories than we burn. But we’re not always rational creatures when it comes to food and exercise. Recognizing the emotional and psychological factors that sabotage success, Tom Venuto’s new Book, The Body Fat Solution (Avery/Penguin Group) hones in on the real causes of body-fat and provides a sound plan to take back control of our bodies and end emotional eating for good.

In The Body Fat Solution, Venuto outlines the five principles that will retrain your mind and body for automatic success. Determined to help you keep the fat off for good, Tom shows you how to:

- End emotional eating and stop diet self sabotage
- change your vision through manageable goals for indomitable confidence
- eat healthy, delicious food almost unconsciously and shed the pounds effortlessly
- reshape your body through lean muscle training for a strong core and toned frame
- invite a supportive social network of friends, family, and mentors to help you achieve your dream for life

Venuto reminds us that calories do count! But The Body Fat Solution is neither super low carb nor super low fat, and he steers clear of demonizing entire food groups. Instead, Venuto helps you personalize an eating plan that takes into account your unique metabolism and calorie needs. He then presents illustrated workout programs to maximize the success of the diet plan that are fast and efficient.

Most important, he helps you plan and organize your life so that you can fully implement your new goals and monitor your progress, and finally maintain your perfect weight for life.

Tapping into his years of training expertise and personal experience, Venuto helps readers change their relationship with food, empowers them to take charge of their lives, and delivers a program that promises dramatic and permanent results.

About The Author

Tom Venuto is a fat-loss expert, nutrition researcher, and natural, steroid-free bodybuilder. Since 1989, Venuto has been involved in virtually every aspect of the fitness and weight-loss industry: personal trainer, nutrition consultant, motivation, coach, fitness model, health club manager, freelance writer, and bestselling author of the popular eBook Burn the Fat, Feed the Muscle, and other digital programs such as MP3 teleseminars and weight-loss membership websites. He lives in Hoboken, New Jersey.

10 Most Common Mistakes Gym Rats Make

Ten most common and also most significant mistakes that well-meaning gym rats make day in and day out

The Classic Things You Will Do In The Gym To Shoot Yourself In The Foot

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Creator of the Escalating Density Training System

Editor’s Note: Anyone who trains seriously should print this article out and memorize it. Charles Staley has been around the block a few times and he knows what mistakes you are going to make before you make them. Read and learn…

Former World karate champion and popular action star Chuck Norris was once asked if he ever made mistakes, upon which he replied “no.” Seeing the surprised and somewhat incredulous reaction of the interviewer, Norris continued by explaining that sure, he makes mistakes all the time, but only once. Norris’ feeling was that if you learn from your mistakes in order to avoid making the same ones again in the future, they really didn’t count as mistakes.

We all like to take a certain amount of pride in doings things right. However, let me assure you, even the smartest, most dedicated trainees make lots of mistakes on an ongoing basis. That’s why even the best athletes have coaches. In fact, the better you are, the more important it is to have a skillful coach - someone who’s been down the road you’re traveling and who can point out the various obstacles along the way.

Allow me to be your coach for a moment…

If you can intuit the logic in my argument, I’d like you to allow me to be your coach for a moment as we explore the various errors that people make in their quest for physical perfection, and how to either avoid them in the first place, or to learn to substitute more productive habits and behaviors in the future.

What follows are the ten most common and also most significant mistakes that well-meaning gym rats make day in and day out. Odds are, you’re guilty of at least three of them, no matter how disciplined and careful you are.

So please read on, because the information in this article may save you enormous amounts of time and energy as your pursue your training goals.


All good plans start with a clear, concise picture of the desired objective. In stark contrast to this, I can’t tell you how many times I’ve been setting up on a particular station in the gym when I overhear a conversation like this on the machine next to me:

“So, what ya wanna work today?”

“Dunno, maybe chest?”

“Ummm, I guess so. Tryin to remember when I did chest last. How about arms?”

“OK, cool, what exercise ya wanna do first?”

And on it goes as I shake my head in a combination of amusement and pity.

When’s the last time you jumped in the car and drove without knowing where you were going? Never? OK, then when’s the last time you did a workout without having a crystal-clear objective? Always? I thought so.

Escalating Density Training is a better alternative:

Each workout, you’ll pull out your training log and find your most recent workout of the same type. For each PR Zone, you’ll note the weight load you used and the total repetitions you achieved.

You now have a specific objective for your next workout: perform more total reps with the same weight in the same period of time. It’s not easy, but it is simple and brief (hey, two out of three ain’t bad huh?).

Additional suggestions:

1. Make sure your training journal is durable and functional, regardless of whether or not you use a spiral-bound notebook, tracking software, or some other form of record-keeping.

2. Challenge yourself by aiming for big numbers each workout - the only difference between successful people and everyone else is the size of their goals. Make sure your goals are worthy of your complete dedication.


This is both the most common and most costly mistake that most gym rats make.

More isn’t better. BETTER is better! Here’s a common example of the quantity-mindset at work:

The typical trainee who can do 4-6 chin-ups and who wants to do 10. Typically, he’ll simply try to add another rep every time he does chin-ups (increasing quantity).

Better way: to decrease quantity by dropping down to sets of 1-2 reps. You’ll be less fatigued, and therefore more able to recruit your fast-twitch muscle fibers, which have the best potential for size & strength gains.

Bottom line: Make sure you do something well, before you do it more.


1. If you’re not happy with your technique on a particular workout, shoot for a minimal increase in total reps the next time out, and focus your energies on improving your technique instead.

2. Always strive to move weights as fast as possible on the concentric or positive phase of each lift, particularly at the beginning of the stroke. More speed means more tension, which means better results.

3. More intense efforts require even more attention to active recovery.


The way to assess the effectiveness of a workout (or training system) is by the degree to which it improves the qualities and/or abilities you’re trying to develop, not by how much pain it produces.

If your primary goal is to be sore, why not consider taking a job as Lennox Lewis’ sparring partner? Muscle grows when you gradually force it to perform more and more work in a given time frame from workout to workout. This requires managing fatigue, not seeking it.

Escalating Density Training features built-in mechanisms to ensure optimal fatigue management, including both innovative loading parameters to active recovery measures such as post-workout cryotherapy. EDT also recognizes that each individual has unique recovery capacities and allows for individualization within the overall EDT training structure.


1. Focus on achievement, not the after-effects of your efforts.

2. If you’re sore, it is in fact a sign that your muscles are in a repair state — do not train on sore muscles. Instead, wait until you have one full day of no soreness before training the same muscles again.

3. When in doubt, aggressive personality types should err on the side of doing less, whereas more tentative individuals should err on the side of doing more.


In my opinion, the timeworn expression “no pain, no gain” is at the root of a lot of bad training decisions. Pain is your body’s signal to you that something is wrong. Pay attention! Adjust your workout accordingly, and, most importantly, if you have pain that lasts more than a few days, seek medical attention!

It’s amazing to see how many people, upon experiencing an injury, simply think “Well, I guess I can’t bench anymore, but maybe I can do incline presses.” Before long, you’ll find that you’ve “painted yourself into a corner” like a lot of the older guys you see who can now do only 2-3 exercises without pain!

Please take note of the following suggestions:

1. Pain that diminishes or disappears after the warm-up should still be taken seriously. The reason is that your body releases histamines during your early sets, which are a natural painkiller. You may be doing yourself harm without knowing it.

2. If you experience sudden, sharp pain in a joint during a workout, stop immediately and apply ice to the area. If you do not experience considerable improvement within a few days, seek medical attention.

3. A feeling of tingling, numbness, or “pins and needles” in one or more extremities should not be ignored- seek medical attention promptly.


I’ll never forget the day when, minding my own business at a place called Iron Gym in Goleta, California, a young guy, weighing maybe 165 pounds, asked me if I could spot him on incline dumbbell presses. Although my general premise is that if you need a spotter, you’re moving the weights too slowly and should lighten up, I agreed to lend my services anyway.

As I follow the guy over to his station, I noticed a pair of 110-pound dumbbells laying on the floor next the bench. “Hmmm” I thought. “Wonder what this guy is up to?”

I soon found out. To make a long story short, he asked me to hand him the dumbbells one at a time, and after that, I got the unexpected workout of my life as I helped him through 4 forced reps, where I estimate that I lifted about 75 percent of the weight on the first rep, and about 95 percent by the fourth rep! Not all was lost however - that was one of the best trap workouts of my life.

Look, my point in all this is, the amount of weight you can lift does matter, but it isn’t the only consideration by any means. A lot of guys for example, will do almost anything to lift more weight, including using powerlifting support gear, significantly reducing the range of motion, and/or using a training partner to help them complete the lift. In each of these examples, you really didn’t lift more weight at all - you just appeared to have lifted more!

When you train EDT style, your target weights are clearly defined: choose a weight load that equals or approximates your 10RM for each exercise - in other words, a weight you can lift for 10 reps but not 11. Then, at the beginning of each PR Zone, you’ll lift that weight for sets of 5, and over the course of the PR Zone, you’ll gradually shift to 4 reps, then 3, 2, and finally, singles, as your fatigue levels elevate.

You may rightly question the logic of performing only 5 or less reps with a 10RM weight, so let me explain the reasoning behind this: the training effect you’ll gain from lifting any given weight is a factor of not only the load, but also the speed with which the load is lifted.

Think of it this way: if I place a 10-pound weight on your foot, no problem. But, if I drop that weight on your foot, big problem! In both cases, the weight is the same, but the speed is different. When you lift a weight as fast as possible on the concentric (or “positive”) phase of the lift, you put more tension on the muscles than if you lift it slowly. This allows you to get more done with less weight. It makes your efforts far more efficient, which is the whole point of EDT.

Tips to Consider:

1. Your chosen weightloads should enable “brisk” sets of 5 at the beginning of each PR Zone.

2. The difficulty of loads selected in antagonistic exercises pairings should be as similar as possible.

3. The selected weightloads should allow between (approximately) 60 and 75 repetitions for each exercise within a 15-minute PR Zone


Just because you’ve heard it a gazillion times doesn’t make it any less true: a chain is only as strong as its weakest link.

And from my experience, a strength overused becomes a weakness.

Consider the following tips:

1. Determine if your weak link is correctable or not (short arms, for example, may be undesirable for a deadlift, but nothing can be done about it). Focus on correctable weaknesses.

2. Make a list of all the major muscle groups, and then rank them from 1-10 in terms of your own development. Next, take the two lowest-scoring muscle groups and allot one training day a week where you work only on these muscles.

3. List your five least productive habits. Consider how you might substitute more productive habits in their place.


I’m never asked, “What’s the best food,” but I’m always asked, “What’s the best (exercise, workout, time of day to train, etc.).” There’s no such thing as one best food because no single food has all the nutrients you need. Similarly, no single exercise or program can be all things to all bodies. The best program is the one you’re not doing, and here’s why:

1. The effectiveness of any program depends on the degree to which it challenges your body. The problem is that familiar stressors are less challenging, because the body habituates (habituation is the gradual reduction of a response when an initially new stimulus is repeated over and over) to them. Every time you repeat a training program, it becomes less effective.

2. All programs and methods have both negative and positive aspects, no matter how well designed or specific. Too much time on one program, and you’ll demonstrate a tendency to habituate to the positive aspects and accumulate the negative ones. For example, if you perform barbell bench presses every week, you may develop an imbalance between the front and rear deltoid muscles, despite the fact that you are not getting stronger on the exercise.

3. Unchanging training routines lead to overuse injuries. Athletes are particularly vulnerable, since their training tends to become more and more specific over time.

People tend to be creatures of habit, but even good habits have a downside as we’ve just seen. Be sure to provide for enough variety so that your workouts remain challenging and therefore, productive.


While variation is important, so is continuity. Getting stronger is largely a matter of “motor learning.” And this requires repetition, just like any other kind of learning.

If you change exercises every single workout for example, you never get enough practice on any single exercise to get better at it. Similarly, if you misinterpret the classic texts on periodization, you might make the mistake of training for muscle hypertrophy for 6 weeks, and then maximal strength for 6 weeks, reasoning that maximal strength training is potentiated by a prior phase devoted to hypertrophy development.

The only problem is, by the time you’re 4 weeks into the strength phase, you’re 4 weeks away from the last hypertrophy workout, which means the quality you worked so hard to develop for 6 weeks is now rapidly fading away as you focus on another objective.

Consider these tips:

1. One way to strike a good balance between diversity and continuity is to change half of your exercises every 4 weeks.

2. Generally, exercises which utilize (relatively) large loads and multiple joints (such as squats and deadlifts, for example), are more difficult than “isolation” exercises, and therefore, should be practiced on a more continuous basis in order to maintain your expertise.


You can learn a lot from observing others, sometimes by looking at what they’re doing right, but just as often, by noticing what they do wrong. And if you use the latter category of learning experience, you’ll find most gyms and health clubs to be a wealth of educational opportunity!

Allow me to relate one such example from my own experiences in order to make a point about proper lifting technique: This one goes way back, probably about 1984, in a small gym called (I believe) Northern Dutchess Health & Fitness in Red Hook, New York.

Two young guys were (for some reason) spotting each other on standing barbell curls. They were both using loads that were far beyond what they were capable of lifting, and every single rep required intense partner-assistance and the most horrendous physical contortions you can imagine in order to complete each rep.

Over a series of weeks, I witnessed these two guys perform that same workout over and over, and I began to joke to myself that they must have been Russian sport scientists who had devised a stealthy way of protecting their secret techniques — each rep required equal contribution from each partner, making it impossible to determine who was the lifter and who was the spotter!

OK, all humor aside, here are some insights and suggestions on good lifting technique:

1. Generally speaking, if you’re lifting a weight correctly, you’ll feel tension through the target muscle but no pain or discomfort in the associated joint.

2. Your movement should be precise and consistent from rep to rep, almost like you are a machine. If you find yourself “shaking and quaking” under the weight, it’s probably too heavy relative to your current abilities.

3. If it looks wrong, it probably is. For example, if the bar isn’t parallel to the floor when you squat, deadlift, or bench press, it means you’re applying more force with one limb than the other.

4. Lift light weights as if they were heavy, and heavy weights as if they were light. For example, if you can’t lift a 300-pound bar over your head to put it on your shoulders in preparation to squat, don’t do it with an empty bar either. Every rep you do should be viewed as an opportunity to perfect your technique.


Regular small doses of steady-state exercise can actually improve recovery, but too much can sap your strength and lead to muscle wasting.

If you compare the physiques of 100-meter sprinters against long distance runners, such as marathoners, you’ll see that sprinters are just as lean (if not leaner) than their aerobic counterparts, even though they do little to no aerobic exercise.

Extensive and frequent forays into the aerobic zone can cause your body to lose muscle (since muscle weighs more than fat, it is the body’s preferred tissue to cannibalize in the interest in lightening the load).

If you’ve been trying (unsuccessfully) to lose 10 to 20 pounds of unwanted fat, think of resistance training as the core of your program, and aerobic exercise as the supplementary activity - not the other way around.


1. If you feel deprived if you can’t ride your bike or go out for a run once in a while, consider doing anaerobic intervals instead of aerobic workouts performed at the so-called “target heart rate“ - research shows that interval training burns far more calories than aerobic exercise.

In fact, if you want to jump on your bike or rowing ergometer (for example), I’d suggest you exercise either below the target heart rate (which will facilitate faster recoveries) or above it (which will facilitate greater body fat oxidation).

2. Don’t jog or run when your legs are fatigued from resistance exercise.

3. Vary the content of aerobic exercise rather than doing the same activity every time. Your cardiovascular system doesn’t know which muscles are creating the demand.

Learn More About EDT Training!

Charles Staley’s training package "The Complete Video Guide To Escalating Density Training" is available now!

Click here to learn more
and get your copy today!

About The Author

His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC’s The TODAY Show and The CBS Early Show.

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Want to reverse the aging process...

RE: ...slash 15-20 years off your looks and how you feel!!

If you are interested in reversing the aging process then this will be the most important message your will ever read in your life....

Do you know Jon Benson???

About five years ago, Jon was sick, fat and slowly dying.

He accidentally stumbled onto a simple secret that not only took off the excess weight and saved him from an early grave, but also exploded his energy and health to levels he never even dreamed possible.

Since then, he has spent the last few years "tweaking" and perfecting this amazing health and fitness breakthrough and putting it into a format that YOU can use to get the same type of incredible results yourself.

He knows the single most important factor in anti-aging, and how YOU can harness its power!

If you want to find out immediately what this single most important factor in anti-aging is click on the link right now!!

If that doesn't give you a reason to listen to what he has say then how about if I told you he has literally helped THOUSANDS of people turn their life around as well...

Everyone loves getting something for FREE and if you go today before its too late, Jon has an amazing gift to give to you!

Believe me... its worth going and reading more about what Jon has to offer just to get the free gift.

What's stopping you?? Find out how this anti-aging factor can harness its power to make you more resistant to heart disease, diabetes, stroke, depression and arthritis....

While at the same time making YOU ...



and more muscular!!

So what are-YOU-waiting for????

Click the link below and get access to your gift. This will truly inspire you to start TODAY to make a life change for the better not only physically but mentally too!

To your success and well-being,

Arthur M.
Fitness and Health Tips  


Make sure you read the testimonials about 3/4 of the way down the page to see what others are saying about Jon Benson and his methods of teaching!

Friday, October 24, 2008

Listen to what others are saying about...

RE: Jon Benson and his fitness strategies...

"Since I started applying Jon's advice, I am beginning to see a sixpack midsection for the first time in my life! I practically flipped out when I looked at myself yesterday in the mirror! Also, most of my life I've averaged 1-2 colds a year. Over the past year and a half, I have not had one cold! All this at almost 50 years old!"
-- Lee Wennerberg, Switzerland

"When I first learned of Jon Benson's program, my cholesterol was 900 and my triglycerides were over 10,000! Now all my levels are decreasing rapidly. So far, I've shed a total of 25 "fat-pounds", and at age 49 I feel better than I have in years."
-- Pat Hartley, Boulder, CO

"Jon: I am really enjoying your program and recently tried your training protocols. After just a few weeks I already feel myself getting fitter! I am keen on rowing, and your principles have helped me get quicker. I now row 2000  meters regularly in under 7 minutes. Not too bad for a 46 year old!"
-- Allan Webster, Great Britain

"A fantastic approach and one that generates life-long results. So far, I've shed 15 "fat-pounds" and gained muscle at the same time. Great stuff!"
-- Rick Scaucillo, Age 56, Dallas, TX

Who is Jon Benson??

More importantly, why am I starting this email off with rave reviews about Jon Benson??

It's because I believe in Jon's methods and I wanted to give you the opportunity to learn from them as well.

Jon has been teaching people over 40 (and under 40 for that matter) how to harness their mental and physical strengths for years.

Now he wants to show you methods to transform your mind and body by teaching you how to...

-  Rebuild your body to the muscularity of a 20 or 30 year old... or, just tighten up the "mushy spots" that you thought it was too late to do anything about.

-  Experience an energy explosion, supercharge your metabolic engine, burn calories at an accelerated rate and feel like a teenager again!

-  Boost your immune system, and armor plate your body's defense system against flus, colds and viruses.

- Melt inches and "fatpounds" off your body, by accelerating your metabolic rate and releasing a flood of youth restoring growth hormone-naturally.

-  Restore razor sharp mental functions, avoid or reduce depression and boost your self-confidence.

-  Increase your physical attractiveness to the opposite sex and re-charge your sex life.

-  Improve your bone density and avoid osteoporosis and debilitating fractures... and how to say goodbye to backache, leg cramps, stiffness, muscle aches, neck pain, and sore joints.

-  Get super-motivated instantly, change self-limiting beliefs and build up your confidence and certainty (This is something most anti-aging "experts" don't have a clue about)

And... The single most important factor in anti aging, and how you can harness its power to make you more resistant to heart disease, diabetes, stroke, depression and arthritis, while at the same time making you leaner, stronger, and more muscular (best part: it doesn't come out of a bottle or needle-and doesn't cost a cent!)

So why should you believe that Jon can all of this for you?

Because he's done it for thousands of of them being himself!

Click the link below, read and see pictures on how Jon has transformed his life and how you can get access to the methods to do the same!

To your success and well being,
Arthur M.
Fitness and Health Tips

It is worth visiting the page just to see all the free gifts Jon Benson is giving you just for taking the initiative to visit and learn more about how you can begin creating a better you!

Top 5 Tips to Avoid Binge Eating

It happens to almost everyone. You get home from work, tired, hungry, and stressed, and you eat a nice dinner. But even though you are full, you go back to the fridge at 8. Then at 8:30. And then again at 9. You might even hit the fridge, or worse - the freezer for ice cream - at 10:30.

Night-time eating. Binge eating. Whatever you call it, it's killing your progress. So here are my top 5 tips for overcoming binge eating.

When I hear from Turbulence Training readers about their problems with binge eating, I want to help. That's why I started a list of the best ways to stop binge eating.

1) Brush your teeth after every meal.

2) Keep the binge food as far away, and as inconveniently located as possible. If you have a kids, and keep some treats for them in the
house, put them somewhere that you have to work to get them. Ie.
The top shelf.

3) Go for a quick walk or miniworkout of bodyweight exercises rather than a binge.

4) Eat fruit, not junk, when you just can't stop eating.

5) Try to avoid the environments where binges happen.

You can learn more tips for dealing with emotional eating in the TT Forums, and you get a free 3-month membership to the TT forums when you grab your copy of Turbulence Training here:

Thursday, October 23, 2008

Jack Your Fat-Burning Sky-High

If you're looking for a way to jack your fat-burning sky-high, here's a great tip for you: focus on single ingredient meals, especially after 6:00pm.

Note:  this is not a long-term strategy,nor is it something you should do every day. Aim for consuming 3-4 meals per week at first that contain only one ingredient.

Guess what ingredient that is?


Eating hard proteins foods as I describe in "!" is a great way to get lean. You can do this using animal or vegetarian based protein foods.

The key is one ingredient. Consume your normal meal's calories all in protein. This will help elevate your thermogenic rate and keep that fat burning.

If you select a second ingredient, select celery -- and lots of it. Celery will fill you up and help expend even more calories in the fat-burning process.

For more tips on why "ingredients", not calories, are the key to long-term fat-burning and success, go here now --

This will tell you all you need to know.


Arthur M.
Fitness and Health Tips

7 Minute Science

The science behind brevity training
by Jon Benson, Author of 7 Minute Muscle

A funny thing happened on the way to the promo...

(I always wanted to start an article like that.)

A few months ago I released a book whose title was more reminiscent of a line out of "There's Something About Mary" than a serious work on fitness. "7 Minute Muscle" -- yep, it's getting more and more difficult to distinguish fact from parody.

Here's the real irony:  Of the 27 testimonials I've received so far that I deem worthy of publishing on the web, over a dozen were from fitness professionals. I'm not talking about "doctors" with a gut as large as their paycheck. I'm speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn't endorse it due to the emphasis on shorter training sessions. That's cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names -- those who read the book and applied the principles -- had wonderful things to say.

There's a reason for that:  The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let's delve into the meat.

7 Minute Muscle is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth:  Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman's take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you'll find that the aggregate weight lifted is "less" than a protocol like 7 Minute Muscle, which uses 'less' weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda's infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee's discretion. They have only one objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases:  A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy:  Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that's required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There's nothing funny about it, except for the fact that you'll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.


Jon Benson is the author of four best-selling fitness and nutrition books:  Fit Over 40, Simply Eat, The Every Other Day Diet and 7 Minute Muscle, as well as the year-long M-Power Audio Series. You can read more about 7 Minute Muscle at

Wednesday, October 22, 2008

Why you need to be A Fitter You Now!!

I wish Alex Fyfe had written this several years ago.

What can you say when a someone takes out all of the information overload from a subject and replaces it with an easy to understand concept. One word sums it up -  BRILLIANT!

Generally whatever Alex delivers is going to be a good deal BUT THIS is an exceptional deal!

Alex has managed to take a subject that even some professional people have difficulty explaining when putting pen to paper but made it, so that anyone can understand it.

I have never been able to fully understand why some have trouble with diets and keeping the weight off but after reading this new ebook by a master of delivery, I am no longer in the dark.

From the start the way that it is written made me feel comfortable with what I was reading. The whole ebook does not assume a superiority manner. It guides you through each section with an easy to understand and sometimes humourous way. I actually felt like this ebook was my life being explained back to me.

I will take away from this ebook an understanding and more positive view of where I am now and where I am going in my future.

I really mean this next statement. I will go forward and upward, never backward and downward again.

Go to now.

Kind Regards

Arthur M.
Fitness and Health Tips

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To your pain-free future,

Arthur M.
Fitness and Health Tips


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