7 Fat Burning Secrets

7 Weight Loss Transformation Secrets
By: Craig Ballantyne, CSCS, MS

Millions of men and women want to lose weight because they are sick of their excess body fat and low energy levels. If that sounds like you, then you need to join the Turbulence Training weight loss transformation contest.

There's already been some powerful, emotional stories told in fitness magazines, and folks from all over the world are helping one another to finally change their bodies. Your weight loss transformation is going to be an amazing 12 weeks. So I thought this would be the best time to give you my Top 7 Transformation Tips to help you lose more weight in the next 12 weeks.

Here are my Top 7 Transformation Secrets that you can use to burn fat from all over your body with Turbulence Training.

Tip #1) Clean out the pantry

One of the biggest pitfalls in a weight loss program is added sugar and mindless snacking (especially between getting home from work and dinner).

Get rid of the junk. Toss it. Better the garbage can eats it than you do.

Tip #2) Stop doing slow boring cardio

Increase the intensity of your workouts and switch to interval training. And yes, even beginners can do interval training when using the metabolism-boosting short, burst workout system.

Tip # 3) Use professionally designed, structured workouts such as my Turbulence Training Workouts that have been featured in Men's Health magazine

You should be in and out of your short, burst workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.

Tip #4) Set up home gym with ball, bench, and adjustable dumbells

That's all you need. If you are feeling frisky, you can add a pull-up bar to your home gym.

But to change your body, you only need a little bit of equipment at home. You don't need an expensive gym membership or one of those colossal home gyms, or even a pricey bowflex.

Your body doesn't discriminate on price. It simply responds to the turbulence training you put on your body, and you can do that on the cheap.

Tip #5) Use short, burst Bodyweight Circuits at home instead of using cardio machines.

Choose 3 lower body exercises and 3 upper body exercises. Alternate between upper and lower body bodyweight exercises. Watch my youtube video on circuit training for more details.

Tip #6) Plan, shop, and prepare your food

Finding the right nutrition program is CRITICAL to success, and so is planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

Tip #7) Get Social Support

This is the most important Weight Loss Secret that no one pays attention to.

But the bottom line is...you can't do this on your own.

You need support from others to stick to your workouts, to make the right diet choices day-in and day-out and to have someone prop you up when you are feeling down and also to "call you out" when you are feeling like cutting corners.

Get social support on your side today with help from Turbulence Training.

Put these 7 Secrets to use today and you can lose 14-30 pounds in 12 weeks just like our past Transformation Contest Winners. And please refer your friends to the contest. You'll be supporting them and helping them change their bodies & their lives.

I can't wait to hear about your results in the Turbulence Training transformation contest.

About the Author

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

The Secret of Underground Bodybuilding

I just watched another video my buddy Zach put together on the secrets of Underground Bodybuilding...

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This might be the coolest video Zach has done yet because it shows you how to pack on lean muscle WHILE getting freaky strong at the same time.

(And you'll also learn some 'Prison strength training tips and Zach will demo some killer exercises too)

People have been raving about these videos and I hope you're diggin them too...

Check it out here: ==> http://www.undergroundstrengthcoach.com/public/475.cfm

Train hard,

Art Breshears
Fitness and Health Tips
http://www.healthybiz2000.com

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7 grip training tips 'They' don't want you to see (video)

The 'Underground Strength Coach' is at it again and 'They' don't want you to see what he's giving away now...

He just released a killer new free video on how you can create a 'crushing grip'

See it here:  

==>  http://www.undergroundstrengthcoach.com/public/473.cfm

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->  7 grip training tools

->  Rope climbing grip tips

->  Captains of Crush Gripper training

->  How Zach helps his athletes create powerful 'vice-like' forearms...

->  And a 'hand-full' of other grip training insights you need to see...

==>  http://www.undergroundstrengthcoach.com/public/473.cfm

If you're a serious 'strength addict' like Zach then you'll want to come watch this video so you can get your 'fix...'

Hurry though...

I am not sure how long Zach will be able to keep this free training video up before he gets pressured by other trainers who don't want Zach sharing all these killer training tips for free!

==>  http://www.undergroundstrengthcoach.com/public/473.cfm

'They' don't want you to know these grip training tips but Zach is dedicated to exposing to his group of 'underground insiders'

He constantly shares real NO B.S. training techniques that you can start using TODAY to jack up your strength levels...

Come see 7 of his favorite grip tools here:

==>  http://www.undergroundstrengthcoach.com/public/473.cfm

Zach's taking some heat from other industry experts because he's giving away the farm in these free videos, so come watch it before he has to take it down...

Enjoy the video and train hard,

Art Breshears
Fitness and Health Tips
http://www.healthybiz2000.com

PS - Here's where you can check out Zach's free grip training video: 

==>  http://www.undergroundstrengthcoach.com/public/473.cfm

5 secrets to keeping the weight off for good

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good
By Tom Venuto, NSCA-CPT, CSCS

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?

I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.

The difference between losers and maintainers

As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.

One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,

“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”

This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.

Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.

Some major differences emerged between losers and maintainers:

First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.

Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.

The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:

tracking calories
tracking body weight
planning meals
tracking fat
measuring the amount of food on their plate

Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program.

A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.

For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!

THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER

So let’s recap and turn these research findings into some practical action steps you can apply today.

1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.

2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.

3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.

4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.

5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”

If you're currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these 5 strategies. If you're not using all 5 of them yet, then when would be a good time to start today?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.

Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful “Burn The Fat” clients.

THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.

Your friend and coach,

Tom Venuto
Fat Loss Coach
http://burnthefat.rxsportz.com

P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://burnthefat.rxsportz.com

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Fitness and Health Tips
http://www.healthybiz2000.com

The Problem with Fad Diets

Fad Diet Disasters!

By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and
YOUR Very Own Fat Loss Coach

This is the latest, greatest, weight-loss diet, guaranteed to melt away fat and cellulite and give you the body you’ve always wanted in less time than it takes to tie your shoes…

Ok, now back to reality! You can’t pick up a magazine or watch television these days without being bombarded by quick-fix diet ads like these. But if you look carefully at the small print, there is always a disclaimer, such as “Results not typical” or “Used in conjunction with healthy eating and exercise.”

Because truthfully, no one can lose weight and get healthy using only a fad diet; there has to be a balance of healthful nutrition and exercise in order to lose weight and keep it off for good. When you’re done with this lesson, you’ll be an expert on fad diets, what they do and don’t do for your body, and how they can affect your physical and emotional health.

Here’s How to Identify a Fad Diet:

It sounds too good to be true.
It makes outlandish promises.
It “guarantees” extreme weight loss in a short period of time.
It excludes one or more foods.
It overemphasizes one or more foods.
It categorizes foods into “good” and “bad” lists.
It severely restricts calories to fewer than 1,200 a day.
It claims you can “trick” your body in some way.

Most fads force the body to lose weight in one of three ways: through elimination of one or more food groups, through severe calorie restriction, or through the use of stimulant pills or drinks.

Many fads eliminate one or more types of foods, such as fruit, meat, carbohydrates, or fats. To me, these are the worst types of fads. They drill it into your brain that certain foods are “forbidden,” at the same time offering no information about how to balance your nutrition properly.

Over the long term, elimination diets can cause vitamin and mineral deficiency, nausea, dizziness, weakness, constipation, hair loss, and irritability. Moreover, they set you up for absolute failure once you’re done with the diet; your craving and desire for those “forbidden” foods usually causes you to binge on them when you go back to normal eating, causing weight gain and emotional distress.

The most popular type of elimination diet these days is the permanently low-carbohydrate diet. Many of my clients have tried this type of diet, not only because of dramatic “weight” loss during the first week, but also because they were able to eat their vice foods such as butter, sour cream, egg yolks, and fatty meats without feeling guilty. Still, low-carb dieters often lose up to 10 pounds in the first week without really trying. But what did they lose? Was it fat? No. Mostly it was water.

During the first week of a carb-restrictive diet, your body converts the carbohydrates and glycogen, which is stored energy, left in your system into glucose, or blood sugar, the energy used to run your metabolism, brain, and other vital systems.

Since glycogen is stored in the muscles and liver with three to four times its weight in water, when you break down and use a pound of glycogen, you’ll also eliminate 3 to 4 pounds of water through the urine. Many people perceive this as weight loss, but it’s simply metabolic dehydration. Once the glycogen is gone, you’ll feel sluggish, tired, distracted, and irritable as your body tries to use fat as its primary fuel source, putting a huge strain on your kidneys.

Your brain demands glucose to function, but since glucose comes from carbohydrates—which you’re not eating—your brain gets crabby. In addition to feeling rotten and overloading your kidneys, “weight” loss slows dramatically and sometimes even stops after the first two weeks. There is no more excess water to excrete, and your body is now being forced to use body fat as fuel, which would be great if you could actually keep it up! But realistically, no one can. Human beings need carbohydrates to function properly—period.

Here is the ugly underbelly of this sort of diet that no one ever tells you about: Once you go off the diet and return to eating carbs, your body experiences a huge rebound. Your cells, starved for glucose, gorge themselves, and hence take on water to help digest the glucose for energy. Severe bloating often occurs, which many depressed dieters perceive as weight gain.

This causes feelings of failure and a cavalier attitude toward eating; dieters think, this diet didn’t work either, so who cares if I eat a whole pizza? I’m doomed anyhow. In addition, the sudden influx of glucose can cause headaches, stomachaches, and intestinal distress.

All in all, low-carb diets and elimination diets are for the birds! Human beings were designed to eat a variety of foods from all five food groups. Elimination of one or more of these groups goes against the balance of nature.

Many other fad diets rely on severe caloric restriction to force the body to lose weight, some promoting a daily intake of fewer than 1,000 calories a day! That’s just plain starvation, and if that’s your bag, sign up for Survivor! At least you’ll have a shot at a million dollars in the end.

The nickname for these diets—“crash diets”—is amazingly appropriate because that is exactly what happens to your metabolism—it crashes and burns! If your body is not receiving adequate fuel, it goes into a starvation mode, hoarding any calories taken in and storing them as body fat. Your body becomes resistant and unwilling to release those stored calories for use as fuel for fear of going through another long stretch of starvation, so in order to create glucose to fuel the body and brain, the body turns to protein.

Protein is much easier to break down than fat, and as you already know, your body is holding on to that fat for dear life, since it has no idea how long you’re going to be “starving.” So guess where it gets the protein to make the glucose? Your muscles! You’ll literally cannibalize your muscle tissues for use as fuel instead of fat if you’re not taking in enough calories.

If you continue a pattern of calorie-restrictive diets or stay on one of these plans for an extended period of time, your body eventually resets its basal metabolic rate to a lower level than it was at before. It adapts, becomes more efficient, and functions day to day on fewer calories than it needed previously, making it even more difficult for you to lose weight!

Calorie-restrictive diets can also perpetuate a habit of bingeing. Once dieters are done with the program, they eat anything and everything they were denied while on the diet, and then some. Your body wants the calories physically as much as you want them mentally, but since your body takes a bit longer to understand that you’re done “starving,” it continues to hoard calories, storing them as more body fat. Therefore, a repeated pattern of calorie-restrictive diets will in fact make you fatter rather than skinnier!

To lose weight, you do have to limit your caloric intake, but in a healthy way. You have to eat enough calories to fuel your metabolism during the day and enable you to function, but you should be eating few enough to encourage your body to use fat weight as fuel.

To make things even worse, for every pound of lean tissue you lose through crash dieting, you burn 30–50 fewer calories per day! This will drastically lower your metabolism.

On the Fast Track to Fat Loss program we will teach you how to eat properly, exercise, and learn everything you need to succeed long term. Trust me, fad diet do more harm then good over the long term. They stress your body physically, causing your weight to yo-yo and wreaking havoc on your metabolism. Nothing beats solid, sensible nutrition and regular exercise when it comes to losing weight and changing your life forever! We look forward to helping you – every step of the way.

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Sugar and Fat Loss

Understanding Sugars

       - By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and
YOUR Very Own Fat Loss Coach

If I asked you what causes weight gain when it comes to dieting, you would probably say fat, or with the latest craze surrounding carbs, you may guess that too! However, not all carbohydrates are created equal.

Believe it or not, sugar is a big contributor to weight gain. To keep it simple, if your body is running on sugar, it is not burning fat for fuel. It really is that simple.

The calories and total grams of "bad carbohydrates" from foods high in sugar add up more quickly than those from yams, beans, oats, veggies, and other natural carbohydrates because:

a.) Sugar is a very concentrated source of carbohydrate - so it's easier to eat more calories.

b.) Sugar has a very pleasant taste - it is easily overeaten out of enjoyment and often used for comfort.

c.) Sugar keeps bad company. Many foods high in sugar are also high in fats, such as pastries, cookies, ice cream, and other sweets.

d.) Sugar is often consumed as beverages - sodas, juices, punch, etc - which contains a lot of calories in a very little volume. A large soda, for example, can contain more than 300 calories alone!

I’m not saying you can never eat sugar; trust me, my world wouldn’t rotate without a bite of chocolate every now and again! But treats are just that, treats, and they should be eaten sparingly on occasion.

But an occasional indulgence shouldn’t completely derail your nutrition program, either mentally or physically. Besides I don’t advocate complete elimination of any food group, sweets included. So to see where treats can fit into your plan, you’ve got to analyze what they are made of.

Most sweets and desserts are high in calories and heavy on carbs and fat. Ice cream, chocolate bars, frozen yogurt, pudding, and other dairy-based treats have some protein in them for milk or nuts, in addition to fat and carbohydrates. Treats such as hard candy, sorbet, donuts, and muffins are pretty much straight, simple carbohydrates. Processed backed goods such as cakes, pies, and cookies contain plenty of carbs, maybe a little protein and a bunch of trans fat to ensure a longer shelf life.

Dessert isn’t the only place you’ll find a ton of sugar: Many condiments, sauces, and dips contain added sugar, as well as many breads, cereals, crackers, and dressings. So before you glop on the barbecue sauce or ketchup, read the label carefully to see how many sugar calories you’re getting per serving. Of course, sugar will not always be listed as “sugar” on the label. That would be way to easy, right! Usually it hides out under one of these aliases:

- maltodextrose

- dextrose

- sucrose

- fructose

- high-fructose corn syrup

- malt syrup

- corn syrup

- molasses

- maple sugar

- levulose

- lactose

- honey

- galactose

- and glucose

So look out for the sneaky little sugars. Here are a few tips to help you deal with the sugar cravings:

1. Wait it out! Sometimes cravings are emotionally driven, and you may be eating sweets in reaction to your emotions. Before you dig into the donut box, stop, recognize your craving, and ask yourself out loud if it is worth the few minutes of pleasure instead of achieving the body you want and can enjoy 24 hours a day.
2. Eat more often. You might crave sugar if you haven’t eaten a balanced meal or snack because your blood sugar may be low. Your body knows the fastest way to get its blood sugar back up is to get some simple carbs in there, so it tells you to crave sugar-and you do! That’s just another reason we have you eating balanced meals throughout the day!
3. Break the habit! If you always have dessert with dinner or get a treat every day from the vending machine at 4pm, recognize that pattern, and break it! Do something completely different, such as taking a walk or calling a friend instead of hitting the vending machine.
4. And, last but not least, give in and have a bite! Before you get too excited, I want it to be loud and clear that I’m not giving you permission to binge! Share a dessert, have a mini size chocolate bar, or a small cookie. Be sure to go out and have it in order to keep the temptation of leftovers out of the house!

Also, be really careful with the sugar substitutes. In many “sugar-free” foods, the sugar has been replaced by either sugar alcohols or synthetic products. Sugar alcohols are not technically sugar, but they still contain calories from carbohydrates and are not calorie free. The alcohol in these sweeteners attracts water into the gut and can cause abdominal discomfort and bloating. My personal favorite when it comes to sugar replacements is Sweete. It is made from the Rubia plant and it 100% natural. You can find it at www.sweete.biz!

In summary, a diet lower in sugars and higher in complex natural carbohydrates, fiber, and protein is almost always lower in calories, higher in energy, and higher in vitamins and minerals.

These above factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay ... and you absolutely will achieve much better fat loss results.

It's okay to eat a little sugar as a treat, but do so in moderation ... and be aware and on the look-out for "hidden" sugars that you typically eat each day. They certainly add up and could very well be one of the reasons you're not achieving the best possible results in the shortest amount of time. I hope this was helpful!

Your fat loss coach,

 

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Legs & Abs Superset

 

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Building Muscle Olympic Style

How To Build Muscle, Olympic Style - Part 2

By Jason Ferruggia

In part one of this series we discussed how to build muscle like the always-jacked-big-biceps-and-triceps sporting male gymnasts. In part two we are going to address the other most muscular athletes at the summer Olympics, the sprinters. If you took a survey of most average guys I am willing to bet that 99.9% of them would choose to look like an Olympic sprinter over just about any other physique option you gave them. Lean muscular and athletic looking; what could be better than that? I would even go so far as to argue that guys like Maurice Greene and Shawn Crawford posses the perfect male physique. Head turning both aesthetically and athletically

So how do you build that kind of functional, muscular physique? Well first of all you need to train with the intention of targeting the fast twitch muscle fibers. This can be done by using heavy weights for relatively low reps and lifting explosively. Stick with compound exercises like cleans, snatches, push presses, squats and deadlifts. Always accelerate as fast as you can on the concentric, or lifting portion, of every set and control the eccentric, or lowering portion, in one to two seconds. Never waste time with slow lifting speeds, especially on the way up. That limits the amount of weight you can lift and is completely unnatural. In real life if you bent over to pick up a box, would you take four seconds to lift it up off the ground and eight seconds to put it back down?  Of course not. Muscles are made for speed; don’t force them to do something they don’t want to do by lifting slowly. Train slow, get slow. Remember that

Another key component in learning how to build muscle like an Olympic sprinter is to be sure that you are using the right cardio/ conditioning methods. Too many people waste their time doing regular cardio like riding a bike, using a treadmill, stairclimber, or elliptical machine at a steady pace for 20-45 minutes. While this type of activity will burn some calories and can help you get leaner, it is far from the most effective or time efficient method. You don’t think sprinters do that, do you? Sprinters, obviously, sprint. When you compare the sprinters physique to the marathoners physique it is readily obvious which form of activity burns the most fat, builds the most muscle and produces the most appealing physique

While excessive steady state aerobic or cardio training can actually burn muscle tissue, high intensity methods like sprinting can actually help you build muscle. You read that right; sprinting can actually have a double pronged effect of not only burning fat, but simultaneously inducing an anabolic state and helping you build muscle. I don’t know about you but that makes it a hands-down winner in my book, any day

I recommend that you vary your sprint workouts between regular, flat ground sprints, hill sprints, sled sprints and Prowler sprints. Just because you are not an athlete doesn’t mean you shouldn’t train like one in the effort to look like one. If you are training for speed, you will need a lower volume of training, longer rest periods and probably shouldn’t sprint all out more than twice per week. If you are simply training to get ripped you can sprint at differing intensities and durations 3-4 days per week. Be sure to warm up properly beforehand and then do about 15-30 minutes of intense sprinting with 30-90 second rest intervals. You could run several 40 yard sprints with a minute rest or a few 100’s and then walk back as your rest interval. There are a million different options, the important thing as that you do them.

Now you know how to build muscle like an Olympic sprinter and get absolutely ripped at the same time. Get ready to start turning heads in just a few months with your new physique. Good luck and train hard.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle fast. He is the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

High Fructose Corn Syrup

High fructose corn syrup is causing millions to not lose weight fast.

There is a big fuss right now over the 2 commercials the corn refiners association has released regarding high fructose corn syrup.

To summarize the commercials say that it is okay to consume high fructose corn syrup in moderation. 

Well, what is moderation when high fructose corn syrup is in almost every food Americans eat today.

Obviously their intent is to get people to eat more foods that contain high fructose corn syrup so that the corn refiners make more money.

It was interesting that they showed fruit juice and a popsicle in the two commercials with one of the commercials was based on giving kids fruit juice.

Need I say that most fruit juices on the shelves today contain less than 10% of real fruit juice.

So is it ok to keep feeding ourselves and our kids foods that contain high fructose corn syrup?

Is it harmful to our bodies?

Here are some facts you should know.

When high fructose corn syrup was introduced as a society we started veering away from whole and natural foods such as fruits and vegetables and starting eating more processed foods as well as more soft drinks. 

If you substituted the high fructose corn syrup for sucrose in the same foods you would most likely end up with the same result.

Many people overweight. 

You see they both contain the same amount of calories.  Calories that we don't need. 

If we just avoided these processed foods and soft drinks we would lose weight fast.

If you drank a soft drink with high fructose corn syrup and a soft drink with sucrose you would end up with the same result.  A high calorie soft drink that our bodies do not need.

The bottom line is this.  The definition of moderation to most health professionals is that something can be eaten every once in a while such as 1-3 times a week.  Moderation does not mean 5 times a day, which is what we tend to consume in high fructose corn syrup every day. 

Go back to eating more whole foods such as fruits, vegetables, and natural grains along with lean meats and you will see that you lose weight fast and will keep it off forever.

Yours in health

Jayson Hunter
Dress Size Reduction Diet

Letter From Your Belly Fat

How's it goin'! This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.

So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this"

==> http://turbulencetraining.rxsportz.com

Your friend and spare tire,

Belly Fat

PS - Seriously!

Don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

PPS - Don't do what this guy and gal did.

They used Turbulence Training and look what happened to their belly fat. Now please go get me some more comfort food...
"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!"
Susan Siceloff

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

==> http://turbulencetraining.rxsportz.com

Build Muscle on a Vegan Diet

How To Build Muscle on a Vegetarian Diet
By Jason Ferruggia

There are usually four to five reasons why someone would become a vegetarian and they are:

- The negative effect on the environment and the contribution to global warming.
- The contribution to world hunger.
- The cruelty to animals issue.
- The fact that the thought of eating animal carcasses grosses them out.
- Health reasons.

The question that plaques many of us, however is, 'how to build muscle on a vegetarian diet?' People often wonder if it can be done but I am here to tell you that it absolutely can.

So, how does being a vegetarian affect your ability to build muscle?

Probably a lot less than you would think or have been led to believe.

First of all, man was probably actually intended to be an herbivore and not a carnivore. Physiologically speaking, man has all the characteristics of an herbivore and none of the characteristics of a carnivore. We have the teeth, jaws, digestive enzymes, stomach acidity, and small intestine length of herbivores. Probably the most disturbing and nauseating of those is the small intestine length. Carnivores have a small intestine that is 3-6 times body length. This is because meat rots very quickly and needs to pass through the body very rapidly. Unfortunately, humans have a small intestine length of 10-11 times body length. What this means is that long after the meat has gone rotten, it’s still in your body decaying and contributing to untold number of diseases.

When you add in all the chemicals and other unhealthy substances that our meat contains these days you can see that eating meat might actually not be the best option for those interested in remaining healthy long into the future.

With that out of the way let’s get to the question of how to build muscle on a vegetarian diet. As I have mentioned plenty of times in the past, high protein diets are a scam. You don’t need all that much protein to build muscle. Although many people thought he was insane, Mike Mentzer first told me that during a phone conversation back in the mid 90’s. I asked him his thoughts on protein intake and he screamed at me “That’s the biggest scam under the sun! Nobody needs that much protein. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells! It’s all a lie, Jason!”

Say what you will about Mike Mentzer, but I think he was ahead of his time on that one and you have to respect his rebelliousness.

In all honesty, being a vegetarian will not affect your strength gains AT ALL. In fact it shouldn’t really affect your size gains that much either. As you know, you need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocadoes, starchy carbs like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy and fish (if you eat those things) or if you are a true vegan- beans, legumes, quinoa, soy, hemp protein, nuts, etc. Even though your protein will be lower than that of most meat eaters you can still build plenty of muscle.

Look at guys in prison. Walk into any state pen and take a look at the weight pit. You will see some of the biggest, most jacked guys you have ever seen. How many grams of high quality ion exchange protein do you think they eat per day? Very, very little, I can assure you that. Someone I know used to be a prison guard and told me of how big and strong the guys were. “How are they getting so big with no protein” I asked (this was back in the days when I was still brainwashed). He told me that he had no idea because all they had to eat was grits, fake potatoes, rice and a small serving or two a day of very low quality meat or a meat substitute. So maybe they were getting 90 grams of protein per day. Yet they were huge.

You simply do not need high protein diets to build muscle.

When it comes to adding muscle while maintaining bodyfat, this is the only place you may have difficulty. Because it will be impossible to get all the calories you need from veggies and fruits you are going to really need to pile down the starchy carbs like rice and bread. If you are lean, this shouldn’t be a problem. But since your insulin sensitivity is lower when you are fatter, you may have trouble staying lean by eating all those starchy carbs. This may slow down your size gains because you may end up looking like a fat slob in no time.

To combat this problem, I would recommend carb cycling the way a normal meat eater would do it. Have super high carbs on training days and limit your starchy carbs on non training days. Maybe one day per week, only have vegetables as your carbs and eat nuts, and beans and fish and eggs that day.

Building a great physique as a vegetarian is definitely possible. Bill Pearl and Clarence Bass were vegetarians and a couple other legendary bodybuilders were as well. My friend and colleague, Robert Dos Remedios, is vegetarian and is a lean 240 pounds and in incredible shape. Jon Hinds is a vegan, in his mid 40’s and is jacked and strong as could be. The greatest tight end in NFL history, Tony Gonzalez is also a vegetarian and obviously it hasn’t hurt him in the least.

Like the great Chuck D once said, don’t believe the hype. You don’t need 400 grams of protein per day to grow. You will progress just fine as a vegetarian. Good luck and train hard.

For more information on how to build muscle visit MuscleGainingSecrets.com

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Inflammation - Hidden Cause

I've got a great article for you today about the "hidden cause" of so many diseases and conditions like chronic pain, heart disease, stroke, Alzheimer's and others.

If you suffer from any type of ache or pain, whether it's big or small, acute or chronic, or if you want to learn about how you can reverse and prevent damage caused by these diseases and conditions, then you I'm sure you are going to find this quick read very eye opening.

What is Inflammation and
How Does It Cause Pain?

Inflammation is a response from your immune system in response to an irritant.

For example, if you sprain your ankle, your immune system creates a protein called a Circulating Immune Complex (CIC for short).

The CIC travels down to the injured ankle and causes pain and swelling.

The pain you feel is to inform you of the injury or damage. And the swelling is protective as it prevents you from moving it and causing more irritation.

This is also your body's way of running to the problem with fresh blood, antibodies and vital cells in order to begin healing and repairing the damage.

Then what normally happens is our bodies produce proteolytic enzymes which counteract the inflammation, and things return to normal. That's why a sprained ankle as a young child heals within a few weeks at most, but can take six weeks or more for an adult of say 45.

The problem is, after around age 25, our production of these enzymes drops off almost completely so there is nothing to tell the body to stop the inflammation. These enzymes are also responsible for cleaning the blood, fighting off viral and bacterial infections and breaking down excess fibrin (scar tissue).

You can learn more about proteolytic enzymes and how they work here

In addition to the decrease in production of proteolytic enzymes, there are also numerous other things that contribute to the build up of inflammation in our bodies.

Here is just a short list of factors that contribute to inflammation:

• Un-addressed pain and injuries
• Toxins and chemicals in our air, water and food
• Poor nutritional habits
• Bacterial or viral infections
• Allergies
• Prescription medications
• Auto-immune diseases
• Negative mental and emotional stress
  

Over time, inflammation continues to increase in our bodies causing damage to all of the tissues and organs, often without us even knowing it's happening.

If inflammation is not controlled and the body continually fights this battle, symptoms of chronic inflammation can show itself as arthritis, colitis, chronic fatigue, sinusitis, cataracts, chronic pain, hair loss heart disease, stroke, Alzheimer's and dozens of other ailments and conditions.

Inflammation is what slowly kills us.

More and more research is coming out now that proves this. For example, here's a quote from a study published in The New England Journal of Medicine: "there is convincing evidence that inflammation is strongly linked to heart attacks and stroke."

And in another study published in The Annals of Neurology, the researchers concluded, "inflammation is linked to Alzheimer's and other dementing diseases." And a recent Harvard study found that "half of all heart attacks are caused by inflammation".

We know that reducing inflammation is critical to eliminating pain and preventing disease and illness, but how do you do it safely and naturally?

Here are just some of the things you can do:

• Make dietary changes - be sure to read Dr Chilton's book "Win the War Within"
• Learn how to eliminate negative emotional stress
• Minimize the amount of junk that enters your body - and not just food but toxins and other chemicals
• Replace lost proteolytic enzymes with supplementation

Remember, the key is to keep in inflammation under control because it does far more than just cause swelling and pain.

How to Wipe Out Excess Inflammation and Pain Quickly... And Without Harsh Medications or Dangerous Surgery

Learn about 11 proven ways to reduce pain naturally and speed up healing in the free special report, "How to Fight Pain Naturally".

 

Upper Body Superset

Here is a video of a Turbulence Training Upper Body Superset

If you're interested in more exercises like this Click Here!

Olympic Style Muscle Building

How To Build Muscle, Olympic Style - Part 1
By Jason Ferruggia

Every four years, while watching the summer Olympics, you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.

For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.

So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.

1. Instead of triceps pushdowns do parallel bar dips.
   
   Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
2. Instead of barbell curls do close grip chin ups.
   Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
3. Instead of bench presses do chain or strap suspended pushups.
   While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
4. Instead of leg presses, leg extensions or leg curls do double and single leg squats.
   When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
5. Instead of crunches and sit ups do all of the exercises listed above.
   Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up.  Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
   If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.
   But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.

Now you know how to build muscle, Olympic style. Stick with these time tested exercises and the others listed in my Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle fast. He is the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Water and It's Importance

The Importance of Water

       - By Kim Lyons, Co-Trainer on The Biggest Loser, Best Selling Author, and
YOUR Very Own Fat Loss Coach

These days, there is so much attention placed on protein and carb intake, essential fatty acids, and supplements that it's easy to see how something as simple as water can be overlooked or taken for granted.

Your body is 70% water, and every physiological process that takes place in your body - including fat burning and muscle development - depends on water. Water is necessary to regulate your body temperature, to transport nutrients, and to build tissues. Water is also required for energy production, joint lubrication, digestion, circulation, respiration, nutrient absorption, and excretion. So, a steady state of hydration is critical to your fitness success and to your health in general.

It is not uncommon for thirst to masquerade as hunger. When the body is dehydrated, it often sends hunger signals. Therefore, it is crucial to stay well hydrated throughout the day. As a rule, drink at least 8-10 glasses of water a day.

There is also a widely accepted method of determining individualized water needs, developed by nutritionist Keith Klein. Klein recommends determining .66 times bodyweight, in pounds, to determine water needs in ounces. With this formula, a 172-lb. male would need 113 ounces per day, and a 125-lb. female would need 82 ounces per day. To get this estimate from your weight in kilograms, simply multiply your weight times 2.2 to convert to lbs. then multiply this number by .66 to get the approximate amount of water you should drink a day.

When you plan to attend a big dinner engagement, drink a few extra glasses to keep your appetite under control. And if you think you are hungry, drink a glass or two of water first; then decide if you really are hungry or just thirsty.

However, do not fill up on water with the intent of decreasing your appetite and/or hunger pangs. Filling up on water instead of eating a well-balanced meal will make you feel bloated and temporarily full. However, by the next meal, you may be so famished that you will eat anything in sight. Filling up on water to feel artificially full is not dealing with your physical hunger, but rather avoiding it. It will only reappear even greater later on.

If you wait to drink water until you are thirsty, you are already partially dehydrated. Try to drink water throughout the day to maintain a steady state of hydration. If your body isn't getting enough fluids, it may send signals to you to eat more to obtain these fluids.

However, filling up on juice, ice cream, soda pop, popsicles, Gatorade®, or other sports drinks to cool off and replace fluids does not address the real problem, and it adds many extra calories. Most of these foods do not effectively replenish the fluids in your body because of their high sugar content; you will most likely still be thirsty and feel unsatisfied.

Many of the fluids people drink are, in fact, dehydrating. Alcohol, coffee, and tea are just some of the fluids that don't return water to our system after it is lost; they simply do not work to re-hydrate us. Below are the signs of dehydration. Be sure to watch for these symptoms, as you can prevent dehydration if you attend to them by drinking more water.

- Headache- Fluid retention, such as swollen ankles.
- Dizziness or confusion
- Elevated heart rate or a weak fluttering pulse
- Urinating only small amounts or a dark urine color

Most people don't drink simply to quench their thirst. Instead, they respond to a psychological need: they simply want to enjoy the taste of their favorite beverage. Changing from coffee or soda pop to water is a drastic change for most people - just like going from a cheeseburger to a veggie burger may be too drastic of a change all at once. People may shift to drinking water because they feel they should, rather than because they enjoy the refreshing taste of water.

Making the switch gradually to drinking water assures that you will soon develop a taste preference for water. Rigidly switching from soda to water is unlikely to become a permanent change. Adding water to your favorite beverages will help you gradually learn to enjoy and prefer water. It also makes beverages more appealing to the eye and palate, and will allow you to eventually appreciate the natural and refreshing taste of water.

Here are a few tips to spice up plain old water:

• add a splash of low sugar fruit juice such as cranberry, apple, or grape juice
• add a twist of mint
• add a squeeze of orange, lemon or lime
• make ice tea or crystal light

As you can see staying hydrated is crucial to your success! It’s really is a simple step that can make a huge difference in your overall success!

Your fat loss coach,

 

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

5 Powerful Weight Gaining Tips

How to Gain Weight Fast 5 Powerful Tips
By Jason Ferruggia

Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.

Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my top ten tips on how to gain weight fast.

1. Train Heavy- You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.
2. Don’t Train For More Than 45 Minutes Per Session- Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.
3. Always Follow the Law of Progressive Overload- If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.
4. Use Big, Compound Exercises- Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.
5. Eat Big- No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. You need to eat every 2-3 hours and focus on getting one gram of lean protein per pound of bodyweight daily and an ample amount of clean carbs and healthy fats. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.

By following those five tips you will start to pack on slabs of new muscle in no time. For more explosive tips on how to gain weight rapidly check out http://ferruggia.rxsportz.com.

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Fast Track to Fat Loss

Need a little motivation? If so, you have to check out these inspirational videos at
http://fast-track-to-fat-loss.rxsportz.com

Chad Tackett (creator of the very first online fitness program, Global Health & Fitness) has teamed up with Kim Lyons (best-selling author and one of the trainer's from The Biggest Loser) to create an extremely effective, very personalized fat loss program.

They recently asked 9 people to put the program to the test, and you'll be blown away by what they achieved in such a short amount of time. You really have to see it to believe it. Click on the web address above to check 'em all out and vote for who you feel is the most improved!

The person with the most votes will win an all-expense paid vacation of a lifetime with Chad and Kim ... and then YOU too should sign up to be one of their next 10 "testers" to achieve your dream body, and win a dream vacation for you and a friend.

Also, when on http://fast-track-to-fat-loss.rxsportz.com be sure to get the same fat loss tips, grocery list, and sample diet plan that Kim gave her Biggest Loser clients - absolutely f'ree of charge!

Exciting stuff, enjoy!

Apples and Weight Loss

Obesity is an epidemic in this country. Not only are adults overweight but children as well. How can we fight to regain a healthy weight? Try eating apples.

I know it sounds like the latest diet gimmick, but there is truth to the fact that apples can help reduce your weight. If you’re still not convinced keep reading and examine the facts for yourself. People who already eat apples will be thrilled. If apples just didn’t catch on with you, give them another try.

Let’s talk turkey. Apples are high in fiber. If you don’t believe me eat about three apples in one sitting and see what happens to you. The purpose of fiber is to provide bulk.

When the stomach feels full, there is no desire to keep eating. Also, fiber is not absorbed into the intestinal tract. It flows right out of us and carries any fat molecules it can hold on to with it. It’s like eating a free meal. Consuming apples with cheese will see that fiber clinging on to the fat before it can cling on to your thighs.

Apples are low in fat. Eating them as a snack on a daily basis won’t add significant calories to your daily intake. You can peel them or eat as is to get a dose of natural sugar and plenty of vitamins.

What is the one thing that women deal with on a monthly basis? Water weight gain attacks our waistline when our period does. Eating too much salt adds to the amount of water we retain. To stop this monthly bloat, eat apples. Apples are low in sodium. They help to flush excess water from the system instead of holding on to it.

Our bodies are ninety percent water. Most people don’t drink enough water to replenish what we have lost through daily activity and exercise. Some just don’t like the taste of water. For those people, apples contain a high water content. When you bite into a crisp, sweet apple, the body gets a drink of water.

Drinking water instead of soda works to help us lose weight. Water flushes out the impurities in our system. It helps us to exercise longer and with greater energy. Water also fills you up. They say that drinking a big glass of water before a meal means you will eat less.

Instead of drinking water (if you aren’t particularly fond of it) eat an apple. Apples have helped people lose weight without even knowing it. Imagine how much weight will be lost now that you know how good they are.

----------
30 outstanding apple recipes

Gain Muscle Fast: Avoid These Five Deadly Mistakes

How To Gain Muscle
By Jason Ferruggia

When it comes to the question of how to gain muscle, there are many things you must know and do. But, often times what is more important than what you should do is what you shouldn’t do. With that in mind here are five muscle gaining mistakes you should avoid at all costs.

1. Training Too Often- In order to grow you must provide your body with the optimal stimulus and then back off and allow it time to rest and recover. Without ample rest time you will never grow to your maximal potential. For this reason I recommend that you don’t train with weights more than 3-4 days per week.
2. Training Strictly For the Pump- Far too often I see skinny guys in the gym pumping away 10-15 rep sets with weights lighter than my grandmother would use. Yes, high volume training leads to a great pump but a great pump does not always lead to muscle growth. You can get a pump by treading water for a few minutes but everyone knows that won’t turn you into a mass monster any time soon. Chasing the pump should only be a small concern in your workout; after you have gotten your more productive work out of the way.
3. Not Cycling Your Training Intensity- Overzealous skinny guys love to work themselves into the ground. They figure the harder they work the quicker the gains will come. The problem is that when you constantly train to failure you will eventually burn out your central nervous system and this will greatly slow down your recovery and thus the rate at which you build muscle. If you want to make long lasting gains you have to back off once in a while and give your body a break. After a period of reduced intensity you can ramp back up again and repeat the cycle.
4. Using the Wrong Exercise Order- One thing that is often overlooked by those interested in how to gain muscle is exercise order. Always start your workouts with the most demanding exercise. So if you are doing a clean or any other form of explosive lift or jump this exercise would usually come before squats or chin ups. If you are not doing explosive lifts or speed work, the biggest compound exercise should almost always come first. Therefore a deadlift would usually come before a chin up. Also, the heaviest, lowest rep sets should be done early in the workout and the higher rep work should be done at the end. There are exceptions to this rule and times when breaking it could actually be quite beneficial but for the most part his is how you should plan your training.
5. Not Using a Training Journal- If you want to get bigger and stronger you absolutely must record each and every workout you do in some type of notebook or training journal. This way you can know what is working and what isn’t and you can also measure your progress over time. The most important element of the training journal is that it gives you a quantifiable goal to beat every time you enter the gym. There is no way anyone (unless you have a photographic memory) can remember all of the details of every workout they do. So without a record of it you are just guessing and never know if you are doing more or less than the previous workout. And if you want to get bigger and stronger you had better be doing more; be it weight, sets or reps

Now you know how to gain muscle fast by avoiding those five deadly mistakes. Train hard and stay dedicated; you will be outgrowing your wardrobe before you know it.

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

He's taking it all down in less than 48 hrs...

I have to apologize...

...I just got off the phone with my pal and fat loss and fitness expert Rob Poulos...

...he was explaining how stunned he was when his webmaster told him how many visitors it took to nearly crash his website...

...I guess they didn't expect so many people would be watching it at the same time!

If you haven't seen 'it' yet, or don't know what I'm talking about, you should go and watch it here, while it's still online:

http://fbf.rxsportz.com

Rob was telling me that since he put this up just a few hours ago...emails and phone calls from complete strangers are pouring in...

...you see, Rob was in a serious accident and nearly died just a few weeks ago...this was an 'awakening' for him, and now he has declared 2008 'THE YEAR OF TAKING ACTION', because he realized that he was lucky...

...but some people won't be so lucky...so he's put together a kick-butt package to help anyone who wants to finally live life in their best body ever...

...he is doing whatever he can to help you take that first step...because he knows all to well that you many never get a second chance at living life in the body you deserve.

Anyway, I guess Rob is going to have to take everything down this Thursday just before midnight eastern time...less than 48 hours from now, so I would go and check it now, just to be safe:

http://fbf.rxsportz.com

Here's to taking action today!

Art Breshears
Fitness and Health Tips
http://www.healthybiz2000.com 

P.S. As you watch the video, I bet you get goosebumps, I know I did ;-)

Secrets to Building Muscle

Muscle Building Secrets
By Jason Ferruggia

In the quest to unlock the world’s most powerful muscle building secrets I have tried nearly every training system and diet there ever was. Through many years of trial and error I have finally developed a surefire way to build enormous amounts of muscular size and strength rapidly in even the most painfully skinny hardgainer.

The first thing that needs to be addressed is training session frequency. One look at male gymnasts or Cirque Du Soleil performers will tell you that a higher frequency of training than the typical “once-a-week-per-bodypart” recommendation is in order for rapid muscle growth. Whenever you want to improve something in life you do it frequently. It doesn’t matter if it’s improving your golf swing, learning an instrument or building muscle; you have to do it more than once per week.

The next thing that needs to be looked at is training session length. When you allow your workouts to stretch any longer than 45 minutes, you are actually doing yourself more harm than good. Research has shown that testosterone levels are shot after 45 minutes of training. They actually peak at 27 minutes, so stopping at 30 minutes might even be a better idea. Beyond the 45 minute mark, cortisol production increases dramatically as testosterone levels plummet. Cortisol is the stress hormone and actually eats muscle tissue and increases bodyfat storage.

Another one of the most important muscle building secrets that I have discovered over the years is that it is crucially important to cycle your training. The body eventually adapts to any one set routine after a while. The trick is to switch your routine just before your body starts to adapt to it and your gains come to a halt but not so soon that you don’t allow for significant progress. Switching too often is just as big of a problem as not switching things up often enough. If you constantly switch programs too frequently you will never make steady progress because you will always be confusing your body and you will just end up spinning your wheels.

Some experts argue that overtraining is the biggest problem most drug free lifters face. Others say that undertraining is actually the main problem for those who fall into the hardgainer mindset. The truth is that both camps are right and wrong. You need to push yourself, sometimes to the brink of overtraining, and then adjust things at just the right time and back off for a while. Eventually, if you back off too long, you will enter a state of undertraining. The key is to ramp up your training again before that happens. When you train like this you will never experience plateaus.

Finally, I must point out that no matter how well you cycle and plan your training you will never experience any significant muscle growth if you use the wrong exercises. The most effective exercises are those that allow you to move your body through space (as opposed to just moving your limbs). Those include chin ups, dips, pushups, handstand pushups, inverted rows, squats, single leg squats and deadlifts. Stick with those exercises and their different variations and you will build massive amounts of size and strength.

Now that you have the knowledge it’s time to put these muscle building secrets to work and get your butt to the gym and start growing like a weed.

Good luck and train hard.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle fast. He is the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Implementing a nutrition plan

Calories, Portions and When/How Often to Eat

By Kim Lyons, Co-Trainer on The Biggest Loser,
Best Selling Author, and YOUR Very Own Fat Loss Coach

Just like with exercise, you should continually experiment to discover what works best for YOU. Implementing a nutrition plan that's right for you should be a process of trial and error - an ongoing experimentation with portion sizes, food combinations, and eating at different times of the day. As a member of our program, we’ll help you with all of this – step by step.

At first, for a week or two, I think it's helpful to determine how many calories, fat, protein and carbs you should have for your goals, weight, age, gender, and activity level. It’s also a good idea to look up the nutritional content of your favorite foods to see their amount of fat, protein and carb per serving size, to serve as both a learning experience and so you can become a more health-conscious eater. We’ll help you with all of this in the nutrition plan section of the website.

But in the long-run, I wouldn't get too obsessive with counting and measuring everything. It really doesn’t need to be this difficult or time-consuming. The main thing is that you A.) combine the right types of carbs with a lean, complete protein source, which we’ll help you with, and B.) that you eat only until pleasantly full and satisfied, not stuffed. That is, you listen closely to your body.

Many diet plans tell you exactly what to eat, how much to eat, and when to eat it. This does not teach you how to attend to your own cravings, desires, or hunger. And it’s not likely to be a permanent change because you’re eating what someone else guesses is right for you, and not the right amount of foods that you enjoy.

Everyone has different strengths, weaknesses, and eating patterns. You will only become successful when you learn to respond to your own feelings and not to what someone else says is right for you.

It is critical that you learn how to be aware of and attend to both feelings of hunger and fullness, and learn what will satisfy you both physically and psychologically.

Your own body, not someone else's estimated guess, is the very best guide for how much you need to eat. So, try to get in the habit of tuning in to your internal cues of hunger, and not just eating the amount of food you think you should to be "good."

It's okay to eat any amount of food to feel both physically and psychologically satisfied. But you must learn to stop when you feel comfortably full, not stuffed.

In addition to learning how it feels to be hungry, full, and uncomfortably full, you must learn from your mistakes. If you eat past comfortable fullness, don't beat yourself up about it. There are bound to be times when you eat too much for your body's comfort. That's very normal.

Just try to remember how eating too much feels, and remind yourself of this feeling the next time you are tempted to overeat. With practice, you will change your eating patterns and start eating when your body tells you you're hungry ... and stop eating once you begin to feel comfortably full and satisfied.

This is especially important because restaurant and coffee shop portions are completely out of control. One muffin and a coffee drink can set you back 800 calories! You can only imagine what some of the calories can add up to on an oversized restaurant plate! Here’s a helpful rule of thumb: A portion size of carbs should be about the size of your fist. You protein should be about the size of the palm of your hand. And your healthy source of fat should be about the size of your thumb.

When dishing up your plate, use this general guideline as a good starting point, and choose a conservative amount. Remember, you can always go back for seconds if you truly are still hungry. And before going back for more, wait 20 minutes to allow your stomach to settle. It takes a little time for your brain to get the message from your stomach that you’ve had enough.

If you use this “fist, hand, thumb” guideline … dish up conservatively … and listen closely to your body to know when you should push away, you can’t go wrong. You don’t have to eat everything on your plate just because it’s there. Someone in total control who’s listening closely to his or her body, knows that it’s alright to leave a few bites on your plate, because they’ve determined they’ve had enough. It’s really empowering once you’ve learned this skill, and I think you’ll be amazed at the results that will soon follow.

Remember, excess calories are stored as body fat. Eat small meals with proper portion sizes, and listen to your body, to avoid eating excess calories. I hope this was helpful, and be sure to go to the nutrition plan of the website to select your favorite foods for meal plan ideas for the perfect food combinations together at the right time of the day for the best results.

And if you’re a member of Fast Track to Fat Loss, be sure to let us know if you’d like us to review what you’ve eaten for our personal feedback, or if you need help planning your upcoming meals. Again, we’re always here to help you and will do everything possible to make sure you succeed!

Your fat loss coach,

 

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Muscle Building Tips

5 Muscle Building Tips
By Jason Ferruggia

Here are 5 random muscle building tips that may make a big difference in your training.

– Don’t exceed 5-6 reps on most of your warm up sets. Your first set could consist of a very light weight for 10-20 reps just to get loosened up and get the blood flowing but beyond that you want to keep the reps low. The reason for this is that you don’t want to build up too much lactic acid or accumulate too much fatigue with your warm ups.

– Don’t stretch before your workout in the hopes of preventing injury. This doesn’t work. The only benefit of stretching before a workout is to help you get into positions you might not be able to reach (such as a full squat) because you are tight in specific areas (such as the hamstrings and hip flexors). But stretching for the sake of injury prevention is an outdated idea and doesn’t really work.

– Don’t over-analyze and over-think everything you do in the gym. This never gets you anywhere. Don’t worry if the incline of the bench is supposed to be 50 degrees or 55 degrees. Don’t worry that if you don’t supinate at exactly the right time that you won’t activate your biceps optimally. Don’t stress out about the exact grip width on the bar. If someone tells you that a 16? grip on the bench press hits your triceps better than anything else, but because of an injury or anatomical difference you can only comfortably use an 18? grip, don’t sweat it. People over-think themselves to death and they never get anywhere because of it. Go to the gym, get stronger, go home, eat, sleep and repeat. Don’t turn it into advanced calculus. That is one of the best muscle building tips I can give you.

– Always train both sides of the joint with equal volume. Therefore if you do six sets per week of pressing exercises you need to do six sets per week of pulling exercises. If you do two sets of curls you should do two sets of triceps work. And so on and so on…

– If you can’t get your forearms to grow, try hitting them with more frequency than other muscle groups. They can easily be trained three times per week and recover without any problem. Also, try to hold the bottom stretched position of wrist curls for 3-5 seconds per rep. When you finish training the forearms, hit them with a deep stretch for both the extensors and flexors for 30-60 seconds. These muscle building tips should get the forearms to grow.

For more incredible muscle building tips please visit http://ferruggia.rxsportz.com.

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 http://ferruggia.rxsportz.com

Never leave your nutrition to chance

Meal Planning and Preparation

By Kim Lyons, Co-Trainer on The Biggest Loser,
Best Selling Author, and YOUR Very Own Fat Loss Coach

If you want to lose fat fast and permanently, you should never leave your nutrition to chance. This is why you should plan for all your meals and snacks ahead of time, so you’re never at the mercy of the drive-through.

The first thing I recommend is purchasing an inexpensive, portable cooler or soft-sided lunch box, and two refreezable cold packs. The cooler should be big enough to hold at least one meal and two snacks, and the cold packs should last a full day in the cooler.

Next, buy a bunch of baggies and plastic containers of varying sizes. And, of course, make sure the containers fit into your new cooler. This cooler is now your new best friend. Take it with you to work, to your kids’ soccer games, to the beach—everywhere you go!

Inside your cooler you should pack enough meals and snacks to nourish you for the duration of your time away from your kitchen. It’s also a great idea to pack a few snack-size baggies with dry roasted almonds or apple slices or veggies or other healthy snacks and keep them in your car or desk.

Here are some other helpful tips to make planning your snacks and meals a little easier:

1. Cook in Bulk. Dedicate a few hours every week to cooking up a large batch of a good protein source, such as chicken, fish, or steak, or a bunch of slow-cooking carbs such as yams, sweet potatoes or brown rice.

Parcel out the food into proper portions for the week, freezing some for use later and refrigerating that which you plan on using sooner. You can even pack your protein, carbs, fats, and veggies as complete meals into separate containers so you’ll only have to grab a Tupperware container and go!

2 Get Chopping! Once you get your fresh veggies home, chop them up and put them in separate containers or baggies. Store them front and center in your fridge, where they are handy and you won’t forget about them! Now it’s easy to grab a handful of vegetables and toss them in your morning eggs, or whip together a great dinner salad in no time.

3. Buy Prepackaged and Precut. If you don’t have time to cut up a bunch of vegetables or wash and chop a head of lettuce, go for the prepackaged and precut alternatives offered at many grocery stores. These cost a bit more but are handy options for busy people.

4. Make More. If you’re making a recipe such as chili, tacos, soup, or a casserole, make a double batch instead of a single one. These meals will keep for several days in the refrigerator and are great leftovers to be reheated in a pinch for lunch or dinner.

5. Love Your Leftovers. Whether you’ve taken some food home from a restaurant or made extra food the night before, leftovers make great lunches or next-day dinners. Take that grilled chicken and toss it on a salad, or throw it in with some rice and steamed veggies for a rice bowl. Take your extra baked yams, a few raisins, and some and make a sweet side dish to go with leftover flank steak. Be creative!

6. Make the Most of Your Kitchen Time. While your fish is broiling or your rice is steaming, chop some veggies for an omelet in the morning, make and wrap your sandwich for lunch the next day, or even toss some chicken in to marinate for tomorrow’s dinner. You’re in the kitchen anyhow—may as well make the most of it!

7. Bother Your Butcher. When buying fresh fish, ask the butcher to remove the skin from the fish, and cut it into 4–5 ounce portions. If you ask really nice, your butcher might even wrap each portion separately so there is no question as to whether you’re having too much or too little when you cook it up for a meal.

Here are a few suggestions for some things that will make your life a bit easier in the kitchen:

• A sharp knife,
• A rice/vegetable steamer, it’s a quick and easy way to cook in bulk
• A few different sizes of plastic containers
• Nonfat cooking spray, time to get rid of all the fatty sauces and oils
• A plastic or glass cutting board
• Different sizes of baggies (snack, quart, and gallon)
• A blender, I’m a big fan of the Magic bullet blender
• Measuring cups and spoons, it’s important to know your portion sizes
• And a little indoor grill, such as the George Forman Grill.

With a little time you’ll get into your routine in the kitchen and you’ll see it takes less time then waiting in line at the drive thru and you’ll be right on track to losing all the fat you want.

I understand that for many of you this can be a big change, and a tad overwhelming. But remember, as a member of Fast Track to Fat Loss, we’re here to help you as much as you need. We have all sorts of great meal-planning tips like this, and more importantly, we can help you shop, plan and prepare the foods you love AND that will offer the best possible results in the shortest amount of time. So if you need any help at all, you call on us – we’re here for you and 100% committed to your success, please feel assured.

Your fat loss coach,

Kim Lyons, BS, CPT
Best-selling author of Your Body, Your Life
Co-trainer on The Biggest Loser
Your Fast Track to Fat Loss Coach

Building Huge Legs

A Muscle Building Program for Huge Legs
By Jason Ferruggia

If you have been around the Iron Game for a while, there is one name that comes instantly to mind when people discuss leg training. That name is Tom Platz. “The Golden Eagle” is widely regarded as having the most massively muscular legs in the history of bodybuilding. His thighs measured a whopping 35 inches and were shredded to the bone. Tom’s muscle building program that created those unforgettable wheels revolved around one exercise and one exercise only; the barbell squat. If you want to add some serious mass to your legs you had better familiarize yourself with this exercise in a hurry.

Since the quads typically have a very wide variance of muscle fiber types you can use a great range of reps in your quest to build pillar sized legs. Often times, Tom and other lifters with notoriously huge legs, would go as high as fifty reps per set on squats. When I was young and painfully skinny, high rep squats were one of the most effective discoveries I ever made and helped me and my brother pack on size faster than anything we had ever tried to date. The old 20 rep squat programs from the golden era of the Iron Game made a massive man of many a skinny boy. For over 15 years I have used high rep squats with hundreds of clients, and without fail they have always gained enormous amounts of size and strength; not to mention several inches of raw mass on their thighs.

Although high rep squatting leads to massive and rapid gains, I usually recommend starting with a few heavy sets in the 4-8 range first. Sometimes I even add in a set of 10-15 after the heavy sets, and finally finish with one all out set of 20 (and sometimes 30-50). When you use this rep scheme you ensure that you hit all fiber types and stimulate the greatest amount of muscle growth possible

Another note that needs to be added here is that high rep squats shouldn’t be done until you have mastered squat technique with several months of low rep training. You need to build the strength, coordination, endurance and stability needed to safely complete picture perfect low rep sets of squats first before you can move on to the high rep sets

Beginners should squat three times per week, intermediates twice and advanced lifters should probably only squat once every 5-10 days, depending on a variety of factors and how much running and other extra curricular activities you participate in

When putting together your muscle building program, be sure that squats are the focus of your lower body training; if not the only thing you do. Once you have mastered “the king of all exercises” you can then begin to think about adding in stuff like lunges, step ups and glute ham raises. Until then, and until you have gained significant size and strength from a steady diet of squats, I expect you to be spending a lot of time in the power rack.

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

8-Minute Video Reveals How To Get Lasting Back Pain Relief

If you have ever suffered from any type of back or neck pain, you know just how bad it can be. Not only can it prevent you from doing things you love but it can have a major negative impact on just about every aspect of your life.

Well, I'm happy to be able to share with you a special 8 minute video clip from our friends over at the Healthy Back Institute that I know you are going to find extremely
valuable.

You can watch the video right now for free here:

http://gethealthy.infusionsoft.com/go/LTBPTRIAL

Here's just some of what you'll discover:

-The real underlying "hidden cause" of nearly every type of back, neck and sciatic pain...

-Why most treatments fail to give LASTING relief and how to know what will work best for your specific situation...

-How to ensure you get the best possible care from your doctor or healthcare professionals

-And tons of other little-known secrets for eliminating the underlying cause of your pain so you can get your life back.

Go watch the video now:

http://gethealthy.infusionsoft.com/go/LTBP-TRIAL

And here's what people have been saying:

"It's been 6 weeks since I started following your
recommendations and I'm starting to feel much better...
thank you guys so much for your help. You guys have helped
me more than anyone else has. Thanks again."

Fred Wade - Fire Fighter
Palm Beach, Florida

"I've been your following your advice for about 2 weeks and
I cannot believe the difference! No more pain running down
the leg and I'm almost completely pain free.

The doctor told me I have a 20 ml disc bulge and there's
nothing they can do for me. I've had this sciatica pain for
about 8 months now. I'm so glad I found your website. I'm
finally getting my life back."

Cydelle Brown
Rockaway, New York

The information presented in this free video is incredibly powerful and I hope you can use it to reduce or eliminate your pain and enjoy more of your life.

Best wishes,

Art Breshears
Fitness and Health Tips
http://www.healthybiz2000.com

P.S. Feel free to forward this to any family or friends who are suffering with any type of back pain.

How To Gain Weight

How To Gain Weight with One Exercise
By Jason Ferruggia

When people ask me how to gain weight the first thing I ask them is if they do deadlifts. If you are trying to get big but aren’t including deadlifts in your program you are simply wasting your time. There is simply no more effective exercise than the deadlift

From your neck to your calves, nearly every muscle in your body gets activated and receives a powerful growth stimulus from deadlifts

Not only is the deadlift the most effective mass building exercise there is but it is also the most basic and has the greatest carryover to the real world. There aren’t many times in life where you would lie down on your back and press a weight overhead like you would during a bench press. But hardly a day goes by when you don’t bend down and pick something up off the floor. And that is what you do when you deadlift. So it trains you for real life situations and helps to prevent the oh-so-common lower back problems that plague hundreds of thousands of adults

But the bottom line for all skinny guys and aspiring mass monsters is that if you want to know how to gain weight, you gotta learn how to deadlift

Although the deadlift works the entire body from head to toe, it is especially effective at building huge traps, upper back muscles, spinal erectors, glutes, hamstrings and forearms. Plenty of puffed up bodybuilders have the big pecs and biceps but a deadlifter stands out from the crowd,  looking powerful and intimidating with the mountainous traps and thick, ruggedly muscled upper and lower back

To perform a proper deadlift, stand directly over the bar with your shins nearly touching it and feet approximately 8-14 inches apart. Squat down by breaking at the hips and pushing your glutes back. Keep your back tightly arched, chest up and head in line with your spine. Your upper body should be at a 45 degree angle in relation to the ground. Grab the bar with a vice grip and begin to pull up and back. As the bar passes your knees, drive your hips forward powerfully, push your chest out and pull your shoulders back to lockout the weight

When you lower the weight, be sure to begin by pushing your glutes back before you squat down. After the bar clears you knees, squat down while maintaining a tight arch in your lower back, allow the weights to touch the floor and repeat

Remember- a lot of deadlifts lead to huge, muscular physiques. If there was only one thing I could teach you about how to gain weight that would be it. Now get to the gym and start pulling some big weights.

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Muscle Building Program

Another Reason Your Muscle Building Program Sucks
By Jason Ferruggia

One of the most popular, faulty and dangerous myths espoused in nearly every muscle building program is that you must use a full range of motion on every exercise in order to achieve maximal growth. Supposedly you have to take each movement to the fully stretched position and then finish in the fully “peak” contracted position. If you don’t you will never get huge… or so they say.

Without getting all technical and scientific let’s just look at a few real world examples to see if this advice makes any sense at all.

Starting from the ground up let’s begin with calves. All fat guys have big calves. They walk around all day with a lot of weigh on their calves but never once achieve a full stretch or contraction. It’s simply high loads, tension, volume and frequency. The same can be said for a lot of runners and bikers. And when the Olympics start today you will surely be awestruck by the calf development of the female gymnasts, who do spend a lot of time in the fully contracted position while walking on their toes but no time in the fully stretched position.

And speaking of the Olympics, not only will you notice that many 15 year old female gymnasts (with minimal testosterone levels) have calves bigger than the average guy but they also have thighs bigger than a lot of guys who spend several hours per month on the leg press. Yet, very rarely in their gymnastics training do they achieve a full squat position. There is actually very little, if any, full range of motion training done for their thighs, but they all have completely jacked legs.

Baseball players, rock climbers, mechanics and other manual laborers have huge, muscular forearms. But do you think that development is brought about by these guys consciously trying to achieve a full stretch and contraction throughout their game or work day? Of course not.

Powerlifters have huge legs yet only squat to parallel most of the time. Not a full range of motion movement. They also have huge traps which are mostly due to a lot of heavy deadlifts. There is NO range of motion for the traps on a deadlift. They contract, but don’t actively move from a full stretch position to the peak contraction position.

Not only is the deadlift the best trap building exercise there is, it’s also probably the best overall mass building exercise there is for the entire body. It has been heralded as such since the beginning of time from guys like Paul Anderson to Arnold to Ronnie Coleman. But name me one muscle group that is taken through a full range of motion on the deadlift. There is not a one!

So how can some experts espouse the value of full range of motion training while simultaneously listing the deadlift as one of the top exercises in any muscle building program? Ditto for the clean, clean and press, snatch, jerk, etc.

Not only is this myth incorrect but it can also be dangerous advice to adhere to. Achieving a full range of motion for the pecs would entail bringing your arms all the way behind your back to start the exercise and then crossing them all the way across your body in the front. First of all, that would destroy your shoulder. Second of all, it’s impossible and impractical.

Some guys try to really go for the deep stretch on dumbbell presses and allow their elbows to drop way below the bench. Others drop down into the deepest stretch possible on the dip bars. They have been led to believe that this extreme, loaded pre-stretch is needed for maximal muscle growth. The truth is that they will probably be seeing an orthopedic surgeon long before they get mistaken for Mr. Olympia.

Leg presses are another exercise where guys commonly push the stretch position way too far. If you bury your knees in your chest on a leg press, like many bodybuilders and coaches recommend, and allow your spine to round and your butt to come up off the pad you will surely have back problems that may plague you for quite some time.

Not only is going into the fully stretched position not recommended, but a lot of exercises have no tension whatsoever in the fully contracted position, which therefore makes that recommendation somewhat useless as well. If you want to target your chest and shoulders and not your triceps, most pressing movements should actually be done with a partial range of motion; stopping a few inches shy of lockout. A ¾ range of motion there is more beneficial than a full range. Think Lou Ferrigno doing military presses in Pumping Iron.

There are numerous other exercises where partial ranges of motion are far more effective and safer than full range movements. However, covering them all is beyond the scope of this article.

But hopefully by now you realize what a ridiculous recommendation this full range of motion nonsense truly is and will stop following it blindly without rational thought as soon as possible.

To learn the target range of motion for each and every exercise in your muscle building program and finally maximize your growth potential, avoid inevitable injuries, and uncover more mind blowing myths that you are probably following right now, visit http://ferruggia.rxsportz.com today.

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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Never Do Cardio Again!

5 Best Fat Burning Interval Workouts
By: Craig Ballantyne, CSCS, MS

Long, slow cardio is not the fastest way to burn fat. Research shows that short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the mighty baseball player, Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in the medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studying for a degree in Exercise Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach. I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat loss. I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on the treadmill, their interval workout would be to go for 1 minute at 3.8mph and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an effective replacement to lose stomach fat. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat fast and never have to do cardio again!

About the Author

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