A "New Era" of dieting is here

If you've ever hit a diet plateau, if you've ever struggled to see the number on the scale change, or if you've ever felt guilty after eating something you "shouldn't have" while dieting, then you NEED to go check out the videos my good friend and "diet guru" Joel Marion just created for you – and best of all, they're totally freee.

You see, for the last six years Joel has been teaching people how to strategically "cheat" on their diet (with their favorite foods) to literally TRIPLE progress beyond what is possible with "restrictive" dieting.

I'm talking pancakes, pizza, ice cream, burgers – you name it. Believe it or not, you can actually use *these* foods to lose fat FASTER.

Crazy, I know, but it's true.

And what's more, as you'll see in the videos, there's enough science to back it up ten times over.

You gotta check these out:

==> http://jmfitness.rxsportz.com (powerful stuff)

But even beyond the science, the sheer number of people who have already benefited from Joel's methods is pretty unreal – literally thousands of people all over the world to date, and you'll see just a handful of the before and after pictures as soon as you hit the page.

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

Joel's even going to give you access to two full blown case studies (over 40 minutes of content) detailing the experiences of two of his biggest "cheaters", one of which lost 30 lbs DURING the holidays while never having to turn down a holiday meal, party, or dessert!

I really believe that with this information we're getting ready to experience a new era in the realm of dieting – one with more freedom, less frustration, and ultimately much faster results.

Does that sound like something you might be interested in being part of?

If so, get on over to the site and check out these videos today (I'm honestly not sure how long it will be before the page comes down).

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

To your success,

Arthur M.

P.S. Oh, one more REALLY cool thing. At the end of the month, Joel will be releasing his complete "Cheat Your Way Thin" system (including audios, videos, manuals, checklists, workbooks, and more) in which he'll unveil the entire step-by-step proven "cheating" system that he uses to achieve unheard of success rates with his clients.

The really cool thing beyond that? When you sign up for the freee videos today, you'll also make yourself eligible for the 3-day "less-than-half-price" invitation only pre-sale that's going down at the end of the month. In other words, if you want it, you'll have the opportunity to get the entire system for less than half of what everyone else will pay.

For now, though, the f.ree videos are where it's at. Again, you can check them out at:

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

2 Cable Cross-Over Tricep Exercises

2 Cable Cross-Over Tricep Exercises To Fill Out Those Horseshoes and Stop Those Flapping Batwings...

By Nick Nilsson

The triceps can be a trouble spot for both men AND women...Men want
the horseshoe-looking triceps that pop out and make their arms
look huge while women want that area tight and defined. These
two exercises will accomplish both of those goals!

The triceps don't always get much respect when it comes to the arms...when people want to see your arms, they want the biceps shot!

But great biceps riding on top of lackluster triceps aren't going to impress anyone. Guys, if you want the big, thick horseshoe triceps that stretch your t-shirt sleeves or ladies, if you want tight arms that turn heads, you've GOT to work the triceps.

THAT is where these two exercises I'm going to tell you about come into play.

I'll tell you right up front, you're NOT going to build a whole lot of muscle mass with these two exercises - you need more mass-targeted exercises like dips and close-grip presses for that. That's not what these exercises are for.

Once you've got a bit of tricep mass, what you WILL do is develop the SHAPE of the muscle in those hard-to-reach places that will really set your arms apart from the rest.

And let's face it...even if you DO want monster mass on your arms, what looks better...a nice-sized but well-defined tricep or a big, shapeless gob of meat?

Obviously, to perform these exercises, you're going to need a cable cross-over machine. In a pinch, you can also do these exercises one arm at a time on just a single high pulley. The two-arm versions will be more effective, especially for the second exercise.

And just fyi, at the bottom of the article, I'll have links where you can see more pictures and full video of both of these exercise in action.

So let's get to it...

Exercise #1 - Cable Cross-Over Lateral Extensions

This one is going to target the long head of the triceps, which runs directly down the back of the arm. It's the largest of the three heads of the tricep muscle (tri=three...cep=head) and it's also target #1 for women looking to tighten up that "batwing" thing I mentioned in the title of this article.

Naturally, if you've got a load of extra fat under your skin contributing to that flapping, no amount of direct tricep work is going to help - you need to work on getting rid of that first. But if fat is not the problem, this exercise CAN definitely make a difference.

The long head of the tricep makes up the back half of that horseshoe shape, in addition to a good chunk of the overall mass of the tricep itself.

Set up a fairly light weight on this one the first time you do it - you can always increase that later once you get an idea of how much you're able to work with.

Grab the LEFT pulley handle with your RIGHT hand then step over and grab the RIGHT pulley with your LEFT hand. The cables will be crossing up right in front of your face.

Your hands will be beside your head - this start position actually looks like a bicep pose.

Now, keeping your upper arms horizontal (parallel to the ground), extend outwards and a little bit behind you, bringing the handles wide and to the sides.

Try to imagine as you push those handles down and back that you've got a giant ball in your back that's pushing your torso forward as you're wrapping your arms around that ball.

Because not only are you trying to extend directly out to the sides, in this arm position that small bit of backwards tension also helps to involve the lateral head of the triceps (the other part of that horseshoe).

Repeat for 10 to 15 reps, squeezing the triceps HARD at the bottom of each rep.

To do this one on a single high-pulley, just grab the pulley with your right hand with your left side towards the stack. The exercise is performed exactly the same way.

Exercise #2 - Cable Cross-Over Arm-Twister Pushdowns

This exercise looks REALLY uncomfortable (it's not, so don't worry about it) but it's VERY effective for directly targeting the lateral head of the triceps - the one that gives WIDTH to the arms.

Guys, this is the one that makes the triceps look like they're popping out of your t-shirt sleeves. Ladies, this is the one that helps develop that cut that divides the cap of the shoulder muscles from the arm muscles.

Again, keep the weight on the light side the first time you do this one, until you get an idea of how much weight you can use with it.

Grab the right cable handle with your right hand and the left cable handle with your left hand.

Now comes the weird-looking part...you're going to TWIST your body around 180 degrees so you're facing the other direction, while keeping your grip on the cable handles.

It almost looks like you're trying to twist your own arm here but what it does is give the pushdown exercise an almost 100% directly lateral (to the side) movement, which will really target that lateral head strongly.

To get the idea of this one, the video will come in VERY handy...don't want you twisting yourself into a pretzel!

So once you're twisted around, your arms will be bent, one in front, one behind. Now push down directly to the opposite sides.

Do 6 to 8 reps on this one side then twist yourself around in the OTHER direction so the other arm is behind and continue for another 6 to 8 reps. Make sure you're getting a good hard squeeze on the triceps of both arms at the bottom of these movements.

To perform this exercise with one cable stack, you'll need to do the two arms (one in front, one in back) separately. First, grab the right high pulley with right hand then spin 180 degrees to your left. This will put in position for the behind-the-back pushdown. To do the "in front" pushdown, stand with your left side to the pulley then reach across your body and grab it with your right hand. Then do a pushdown directly down and to the right, in front of your body.

CONCLUSION:

Put these two exercises together and you've got a horseshoe-defining, batwing-stopping, arm-twisting tricep workout that'll get you those head-turning arms you want.

For more pictures and video of these exercises in action, click the following link....

http://tinyurl.com/ockz6g

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28 Days to Maximum Mass," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

The Muscle-Building Troubleshooter

By Nick Nilsson

Not gaining muscle? Use this quick troubleshooting guide to fix what's wrong and
get yourself back on the right track to building maximum mass FAST.

So you're stuck...haven't gained any muscle in months...the scale hasn't gone up and neither have the weights you're using...

What do you do? How do you step back and assess what you're doing and where you're going wrong? Just randomly changing things with your program and your eating isn't going to cut it...

That's where the Muscle-Building Troubleshooter comes in.

This step-by-step guide will walk you through what you need to do to analyze what's stopping you from achieving the results you want and help to get you back on the right track to muscle growth.

And, don't be shocked when I don't start throwing out info about your NO2 deficiency and the need for some expenseive crap supplement with ingredients you can't pronounce...this is the real deal.

STEP 1 - NUTRITION

There's an old saying that you can't out-train a bad diet. Totally true. You don't have to eat perfectly but if you're not eating ENOUGH or if you're eating the wrong foods or at the wrong times, you just won't gain muscle. Simple as that.

So step back and have a look at what you're eating. Write down EXACTLY what you're eating over the course of a few days, covering both training and non-training days.

Be sure to log EVERYTHING, including what TIME you ate. Go through these steps one-by-one...

1. Are you eating protein foods with every meal?

-> If NO, make sure you eat some with EVERY meal. Your body needs a continuous supply of protein to build muscle tissue.

-> If YES, go to #2...

2. How much total protein are you eating over the course of the day?

-> If less than 1 gram per pound bodyweight, you need to eat more. Without sufficient protein, muscle-growth stops. Better to err on the side of too much than not enough. A little extra protein will NOT hurt your kidneys, contrary to the myth.

-> If equal to or more than 1 gram per pound bodyweight, go to #3

3. How much time do you have between meals?

-> If greater than 3 hours, you need to eat more frequently. Your body needs a steady supply of calories to keep the muscle-building process fueled.

-> If every 3 hours or less, go to #4

4. How many overall calories are you eating in a day?

-> If less than your bodyweight (in pounds) multiplied by 15, you need more calories (e.g. 200 lbs x 15 = 3000 calories)

-> If equal to or more than your bodyweight x 15, you STILL may need more calories but you're on the right track

-> If more than your bodyweight x 20 and you're still not gaining, go to #5

5. What quality of food are you eating?

-> If you eat more than 50% junk food, focus on bringing that down to 25%

-> If you eat less than 25% junk food, you're on the right track - some is ok, especially if you need more calories in your diet, but you don't want to get too many calories from poor food sources - go to #6

6. How much fat are you eating?

-> If you eat less than 30 grams of fat per day, that's NOT enough for muscle-building and optimal hormone production - increase that to at least 50 to 60 grams a day.

-> If you eat more than 50 grams a day, look at what TYPE of fat it is...your body does need some saturated fat for hormone production. Stay away from processed fats but unprocessed animal fats can be useful. Go to #7

7. Are you eating IMMEDIATELY after training?

-> If not, i.e. you're waiting a few hours or so, this will KILL your progress. Take in something as soon as possible after training (e.g. protein shake) to start the anabolic processes going. About an hour after training, eat a big meal.

-> If yes, go to STEP 2 to look at your training...

STEP 2 - TRAINING

So now that you've got your nutrition in good order, THAT shouldn't be what's holding you back. It's time to look at your training...

1. How long are your training sessions?

-> If greater than 1 hour, cut back NOW. Training longer than an hour decreases your testosterone below useful levels. Training for 45 minutes or less is better.

-> If already less than an hour, go to #2

2. How many days a week are you training?

-> If 5 or more times week and you're not gaining, reduce to 4 sessions per week. You may not be giving your body enough recovery time.

-> If 1 or 2 times per week and you're not gaining, increase to 3 or 4 sessions per week. The body often needs a more frequent training stimulus in order to build muscle.

-> If you're at 3 or 4 times per week, and you're not gaining, go to #3

3. What types of exercises are you using?

-> Curls, bench presses, and crunches...mirror-muscle syndrome. These exercises will not build significant muscle on their own...you need to focus on basic exercises like deadlifts, squats, and rows.

-> Lots of machines...get off 'em. Free-weight exercises are MUCH more effective for building muscle. Anything that uses barbells, dumbells or kettlebells is going to be far better.

-> Free-weight exercises like squats, deadlifts, presses and rows. If you're already using these exercises and still not gaining, go to #4

4. How hard are you pushing yourself on your sets?

-> Using lighter weight for higher reps (12+) and not getting close to failure...time to buckle down and get some weight on the bar. Use weights that push you to get 5 to 7 reps per set.

-> Using VERY heavy weight for low reps (1 to 3). Time to back off a bit on the weight. Low reps are great for strength but aren't the best for building muscle mass. Use less weight and aim for 5 to 7 reps per set.

-> Pushing to failure (and beyond using intensity techniques) on more than 1 or 2 sets per workout. Stop doing that NOW. Pushing to the limits like this may feel good in the short-term but isn't the most effective way to train for muscle mass. It compromises recovery by bringing down the nervous system and slows growth by inducing excessive muscle damage. Some is necessary but too much can be counterproductive.

-> Pushing to near failure (when doing lower-volume routines) or staying away from failure (when doing higher-volume routines) and still not gaining, go to #5

5. What type of program are you using?

-> Using a low-volume, high-intensity style of program like Mike Mentzer's "High Intensity Training" and not gaining, your body may need a break. Switch to higher-volume, lower-intensity training for 3 to 4 weeks.

-> Using a volume-based program like Charles Staley's "Escalating Density Training" and not gaining, your body may respond better to lower volume but a more intense training stimulus.

-> Using a program for more than 3 weeks without noticeable results...time to get a new program. If something doesn't get you results within 2 to 3 weeks, it's not EVER going to work for you. An effective program will start working within that timeframe. Go to #6

6. What bodyparts are you focusing on?

-> Training a lot of arms and chest...back to the mirror muscle problem. The arms and chest don't contain that much muscle mass and working them doesn't stimulate much testosterone production. Time for a more balanced program - work your legs or suffer the consequences of looking like you're riding a chicken.

-> Nothing in particular but covering all bodyparts. This is better but if you're still not gaining, it's time to eliminate the training for the smaller bodyparts such as arms and calves that can affect recovery but not contribute much to overall muscle growth. This will allow you to put all your energy into the big exercises like squats, deadlifts and heavy presses and rows.

-> Just legs...I only work my legs. You're just a figment of my imagination...you don't exist...

STEP 3 - SUPPLEMENTATION

Now we come to the section that most trainers seem to want to START with...supplements. Contrary to what the ads in the magazines will tell you, training and nutrition actually ARE more important than supplements. Just look at the standout physiques of the "Golden Age" of bodybuilding, before fancy supplements and steroids came into the picture...Chuck Sipes, John Grimek, Bill Bearl, Steve Reeves, Reg Park, and MANY more.

I can promise you these guys knew their stuff when it came to training and eating.

1. Are you taking a protein supplement?

-> If no - this is the best place to start. A good protein supplement will help you get enough protein to support muscle growth throughout the day and in the important post-workout period.

-> If yes, go to #2

2. Are you taking a good multivitamin/multimineral supplement?

-> If no, this is a critical mistake. Your body requires vitamins and minerals to function properly. Without optimum levels, you are compromising results. Sure, doctors say you can get the RDA without supplements but who wants to have just enough to avoid deficiency? When building muscle, you need EXCESS, not "just enough."

-> If yes, go to #3

3. Are you taking creatine?

-> If no, you may be missing out on some serious results. Creatine is one of the very few PROVEN supplements that can help you build muscle and strength. It is well-researched and very safe. It is highly recommended.

-> If yes, go to #4

4. That's it for supplements...there really isn't anything else proven to really help with muscle-building that I would recommend as a "missing link" in your results.

And honestly, if you're not doing the training and nutrition right, even the protein, vitamins and creatine aren't going to help you build muscle. Which brings us to...

THE MAIN LESSON

When you're stuck in a muscle-building plateau, look first at your nutrition, then at your training then, and ONLY then, your supplementation. By systematically going through the Troubleshooter above, you'll be able to pinpoint what you need to change to get your mass moving in the upwards direction again.

RESOURCE LINKS:

I've got a number of useful links to information that can help you get the most out of each step of this Troubleshooter. Once you know what's wrong, you can use these links to access specific information that can help you make adjustments.

1. My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them...
-> http://tinyurl.com/6bs7lp

2. Muscle Explosion - 28 Days to Maximum Mass
-> http://tinyurl.com/585nzl

3. Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST!
-> http://tinyurl.com/5odg26

4. Rest-Pause Training
-> http://tinyurl.com/5po8co

5. A Quick, "No B.S." Guide To Muscle-Building and Fat-Loss Supplementation
-> http://tinyurl.com/r35wch

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion - 28 Days to Maximum Mass," "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

So You Want That Perfect Swing in Golf - Huh?

Dear Golfing Friend,

Have you ever wanted to swing a golf club like a pro?

Sure you have. But I understand that you probably don't have the time to go through the pain and effort of taking all those lessons to achieve that perfect golf swing.

That's why I was so excited when I stumbled across a long-lost manuscript which shows you precisely how to achieve the perfect Swing in Golf.

Sounds incredible right?

Yet this 1919 book truly describes everlasting techniques which will see your golfing swing "transformed" virtually overnight.

Just listen to what one recent reader had to say:

"With a little bit of skepticism, but happy to grasp at another straw, I decided to buy Michael Green's "Long lost manuscript". And what a little gem he has uncovered! Having
devoured the pages, I headed for the practice range, and hit a succession of near-perfect shots!

"The author was an enthusiastic amateur golfer, who had carefully studied the mechanics of the golf swing, leading to a dramatic improvement in the standard of his play.
Being so delighted with this discovery, he decided to write it down for the benefit of all fellow golfers, struggling to find consistent form.

"I really can recommend this book.

"If you're a beginner or have played golf for many years, it will give you the building blocks for what the author describes as the "true hit". It's also a great reminder that success at any sport can only be achieved through a mastery of the basics."

So don't take my word for it. Imagine yourself on a golf course hitting perfect balls and fending off questions from your golfing buddies like: "How the heck did you learn to
swing your club like that?"

Tutorials like this don't come along every day of the week so grab your copy now at >>>
http://tinyurl.com/GolfingSwing

To your golfing success!
Michael Green

P.S. Right now you'll find a very special offer bundled in with this eBook, so don't delay - go direct to http://tinyurl.com/GolfingSwing and discover why everyone is raving about this historic golfing manuscript!

P.P.S. Are You Ready to Take the Golf Fitness Challenge?

http://tinyurl.com/dreamgolf

Turbulence Training Transformation Contest

World-Famous fat loss expert Craig Ballantyne is giving away a FREE Flip Video Camera to TWO lucky folks...

...just for answering a quick question on his blog.

So drop by his blog and tell us, "What would Transforming Your Body mean to you?"

Does it mean...

- Freedom from being overweight
- Confidence to do more with your life
- Relief from the depression that plagues you everyday
- Success in proving others that you CAN do whatever you set out to do
- Or something even more powerful?

Just let us know on Craig's blog...

Here's the link:

=> http://tinyurl.com/TTmotivation

We can't wait to hear from you,

Arthur M.

PS - Next TT Transformation Contest starts next Monday, May 4th.

Stay tuned for more details on how you can win $1000 just by losing your belly fat!

Tae Bo Workouts

Tae Bo has been around for several years. In the 80s, Billy Blanks, a former Tae Kwon Do martial arts champion brought together his martial art training and boxing to create the groundbreaking workout that is still a phenomenon 20 years later. The workout has continued to evolve to promote fitness in all shapes and sizes of people.

People who have followed Tae Bo since the beginning are still getting their money’s worth from the workout. Not only does the kickboxing portion ramp up the heart rate, but the kicks and punches also build muscle and burn fat. It is a total body workout that is suitable for men, women, young and old.

Tae Bo videos and DVDs are sold in major stores all over the country and online at Blanks’ website, www.taebo.com. The workouts begin with a warm up and a stretch which is crucial to any workout. Beginning workouts demonstrate the moves in slow motion and then in time with the music so that everyone can get used to moving their body in these ways. More advanced workouts follow when you master the beginning videos.

Through each workout, Billy Blanks performs the moves with the class and talks the audience through each move, encouraging everyone to continue and not give up. He combines his faith with his fitness expertise to get even the most sedentary people off of the couch and moving their bodies.

The Tae Bo series continued with Tae Bo Boot Camp®. These DVDs are meant to combine resistance bands with cardio boxing moves to ramp up your fitness level. The routines are demonstrated slowly and then you move faster for fitness.

Tae Bo also has a series entitled Tae Bo Amped®. These series of routines use a weighted resistance bar to add weight to the workout for muscle building. Periods of intense cardio are mixed with kickboxing routines for increased fat burning.

The latest DVD series is Tae Bo T3®. Each new series adds another component to the kickboxing moves to enhance fitness and keep the body constantly changing. No two routines are the same and with this type of workout, tapes and DVDs can be alternated for an entire week of great workouts that won’t become monotonous. You are encouraged to perform a different workout five to seven days a week with a day or two off for rest.

On the Tae Bo website, fans can find workout schedules to help them alternate for muscle confusion and to avoid boredom. With any of the workout programs you purchase, there is an eating plan included to maximize results.

Tae Bo workouts do not use professional fitness trainers, but real people, to demonstrate the workout. They sweat just like you do. Billy Blanks keeps the workouts fresh and motivating so that participants will continue until they reach their goals.

The Real Way to Stop Eating Fast Food

By Tom Venuto

“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables - they’re good for you!” (nag, nag). Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines - they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop?

It doesn’t look that way. The fast food industry is thriving, even in the bad economy. The Chicago Tribune recently said that McDonalds is “recession proof.”

As one of only two companies to turn a major profit over the last year (the other being Wal Mart), McDonald’s is laughing its way to the bank. In fact, McDonalds plans to open 1,000 new stores this year.

I was driving down Route 95 a few weeks ago and pulled over to use the rest room at McDonalds on a Saturday morning (there’s a McDonalds conveniently located immediately off almost every exit up and down the full length of Interstate 95).

The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think Brad and Angelina were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.

I was shopping in Wal Mart the same week and I almost passed out when I saw (smelled, actually) a McDonalds… INSIDE THE WAL- MART! Also, with lines.

Yep. It looks like your friends and family’s nagging you to stop eating fast food, and all the messages of the health and fitness industry to get people eating more “health food” are not working!

So what does work?

The results of a new survey from the behavior and psychology section of the journal, OBESITY (Feb 2009) provide some answers:

Researchers at the University of Minnesota School of Public health surveyed 530 adults about their attitudes towards fast foods.

They found that people already know fast food is unhealthy. (like, no kidding!)

The primary reasons they eat it anyway are because of the perceived convenience and a dislike for cooking! (I’d add another: they think fast food is always cheaper than healthy food).

So, said the authors of this research paper, nagging people to eat more healthy food and warning them that “fast food is going to make us fat and kill us” is not the best approach.

What’s the right approach?

Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.

So what’s holding us back from implementing or taking this advice?

Well, I think that most people can’t get over the ideas that they “just can’t cook” or that cooking is “too time consuming” or that healthy food “tastes like dirt” (as if McDonalds is gourmet food!)

That said, I’m not going to nag you, scold you or try to scare you out of eating fast food. I’m not going to lecture you about health food (not today, anyway). Nor am I going to bad-mouth the fast food restaurants.

I’m going to lead the new charge by showing you just how easy and convenient it is to eat healthy and nutritious food and make it delicious.

Here’s a few meal ideas (for starters) to prove my point.

3-MINUTE APPLE CINNAMON OATMEAL

* natural oatmeal (like Quaker old fashioned rolled oats)
* natural (unsweetened) applesauce
* cinnamon
* for protein, serve with scrambled eggs or egg whites on side or stir 1-2 scoops of vanilla protein powder into the oats

I eat this almost every morning. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (you don’t have to wait in line, either!)

10-MINUTE LAZY PERSON’S CHINESE STIR FRY

* Brown rice (I like basmati)
* frozen oriental vegetables
* chicken breast, grilled (try foreman grill)
* bragg’s “liquid aminos” (or light/lo-sodium soy sauce)

This takes 30 minutes, however, if you get a rice cooker and make a giant batch, you can have your rice on standby for instant eats and this will take less than 10 minutes.

It doesn’t get much easier than that. (I like those Chinese veggies that come with the little mini-corn-on-the-cobs… reminds me of that Tom Hanks Movie, BIG)

2-MINUTE BLACK BEANS AND SPICY SALSA

* black beans (15 oz can)
* Medium or hot salsa
* 1 tbsp extra virgin olive oil
* 2 cloves garlic or chopped garlic to taste
* salt and pepper to taste

This one takes you all of 2 minutes to make. No cooking required! And it’s good! It’s vegetarian as listed above, but if you’re a high-protein muscle-head like me, just add chicken breast or lean ground turkey.

Best part: this is all inexpensive food! Oats, rice, beans… doesn’t get much cheaper than that - buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals)

Every one of these recipes is compatible with my Burn The Fat program

This means that my way of eating makes you more muscular and leaner… so you can look hot wearing very little clothes this summer… and be healthier… and save money too.

Train Hard, Eat Right, and Expect Success!

Tom Venuto
www.BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) 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

Calorie Restriction For Life Extension: What They Didn't Tell You On Oprah

By Tom Venuto

On a recent episode of the Oprah show, one of the guests was a 51 year old man with the heart of a 20 year old. He's been following a calorie restriction plan and they said he might be one of the first people to reach 120 years old by following this plan. There have been stories both in the lay press and scientific press about calorie restriction for years and it has been a frequent talk show topic on other many other TV shows. However, before you cut your calories in half in hopes of adding another decade onto your life, you'd better get the other half of the story they didn't talk about on Oprah.

I’ve seen a lot of strange things in the health field, and although calorie restriction (CR) is the subject of serious and legitimate scientific study, I consider CR to be one of those strange things. Of course, that’s because I choose a different lifestyle - the muscle-friendly Burn The fat, Feed The Muscle lifestyle - but there’s more than one reason why I’m not a CR advocate:

Hunger while dieting is almost always a challenge. There’s some hunger even with conservative calorie deficits of 15-20% under maintenance. Prolonged hunger is one of the biggest reasons people fall off the weight loss diet wagon because it’s unpleasant and difficult to resist. This is why pharmaceutical and supplement companies spend millions of dollars on researching, developing and marketing appetite suppressants. Yet CR advocates put themselves through 30-50% calorie restriction on a daily basis as a way of life in the hopes of extending life span or health.

Practitioners of CR follow a low-calorie lifestyle, but technically, they are not in a chronic 30% calorie deficit. That would be impossible. What happens is their metabolisms get very slow (that’s part of the idea behind CR; if you slow down your metabolism, you allegedly slow down aging). So a 6 foot tall man who would normally require nearly 3,000 calories to maintain his weight, might eventually reach an energy balance at only 1800 or 1900 calories. This is not just due to a ‘starvation mode’ phenomenon, that’s only part of it. It’s primarily because he loses weight until he is very thin and his smaller body doesn’t need many calories any more.

Does caloric restriction really extend lifespan?

The biological mechanisms of lifespan extension through calorie restriction are not fully understood, but researchers say it may involve alterations in energy metabolism (as mentioned above), reduced oxidative damage, improvements in insulin sensitivity, reduction of glycation, modulation of protein metabolism, downregulation of pro-inflammatory genes and functional changes in both neuroendocrine and autonomic nervous systems.

Mouse studies on CR go back as far as 1935 and monkey studies began in the late 1980’s. So far the results are clear on one thing: caloric restriction does increase lifespan in rodents and other lower species (yeast, worms and flies). Studies suggest the life of the laboratory rat is 25% longer with CR (even longer with aggressive CR). Primate studies are still underway and humans have been experimenting with CR for some time. In primates and humans, biomarkers of aging show signs of slower aging with CR. This makes many proponents talk about this CR as if it were a sure-thing, already proven through double-blind randomized clinical human trials.

The truth is, there is NO direct experimental evidence that you will live longer from practicing CR. Due to the length of human lifespans, we will not have the necessary data for at least another generation and perhaps multiple generations. Even then, it will still be highly speculative whether CR will extend human life at all and if so how much. We can only estimate. I’ve seen guesses in the scientific literature ranging from 3 to 13 years, if CR is practiced for an entire adult lifetime.

Jay Phelan, a biologist at UCLA is skeptical. He says the potential life extension is on the lower end of that range and the increase is so small that it’s not worth the semi-starvation:

“There is no current evidence that lifelong caloric restriction leads to increased lifespan in primates. It’s certainly tantalizing that things like blood pressure or heart rate look as though they are a lot healthier and I believe they are. Whether or not this translates to a significantly increased lifespan, I don’t know. I predict that it doesn’t.”

I don’t quibble qualitatively with their results. Yes, it will increase lifespan, but it will not increase it by 50% or 60%, it won’t increase it by 20% or 10%, it might increase it by 2%. So if you tell me that I have to do something horrible for every day of my life for a 2% benefit - for an extra year of life - I say no thanks.”

Is prolonged caloric restriction unhealthy?

When caloric restriction is practiced with optimal nutrition (CRON), it is not inherently unhealthy. Actually, it appears the reverse is true. First, the weight loss that comes with the low calories produces improvements in the health markers, as you would expect. Second, the meticulous choice of food from CRON practitioners, where they pick high nutrient foods and avoid empty calories means that they are making healthy food choices. Third, advocates say that the CR itself improves health. I wonder, however, how much does CR improve health independent of the weight loss and the optimal nutrition?

By losing fat and maintaining an ideal body composition (the fat to muscle ratio) and eating high nutrient density foods, I propose that even at a more normal caloric intake, you will get very significant health and longevity benefits. I also propose that gaining muscle in a natural way (no steroids) will increase your quality of life today and as you get older.

Aside from the fact that we are not lab rats, the truth is, none of us knows when our day will come. We could get plucked off this physical plane at any moment and have no control over how it happens. My belief is that we should make our lifestyle decisions based on quality of life, not just quantity of life. That includes our quality of life today as well as our anticipated quality of life when we are older. Maybe we ought to be focusing more on “health span” than life span.

Downsides of calorie restriction for life extension

One fact about calorie restriction that they often don’t mention on these talk shows is that the benefits of CR decline if you start CR at a later age. This was discussed in a research paper from the Journal of Nutrition called, “Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.” The author of the paper, John Speakman from the School of Biological Sciences at the University of Aberdeen in Scotland, said that the later in life you begin to practice CR, the less of an increase in lifespan you will achieve. Even if the CR proponents are right, if you started in your late 40’s or mid 50’s for example, the benefit would be minimal. If you started in your 60’s the effect would be almost nonexistent. Essentially, you have to “starve for life” to get the benefits.

While some CR proponents claim that they aren’t hungry and they cite studies suggesting that hunger decreases during starvation, Speakman and other researchers say that hunger remains a big problem during CR - especially in today’s modern society where we are surrounded with convenience food and numerous eating cues - and that alone makes CR impractical:

“Neuroendocrine profiles support the idea that animals under CR are continuously hungry. The feasibility of restricting intake in humans for many decades is questionable.”

Let’s suppose for a moment that CR is totally legit and the claims are true. Many of the proposed benefits of CR come at the expense of what many of us are trying to do here: gain and maintain lean body mass. One spokesman for CR is 6 feet tall and 130 pounds. Another poster boy for CR is 6 foot tall and 115 lbs. Measurements of rodents under CR not only show large reductions in skeletal muscle but also bone mass.

I am not suggesting that these CR practitioners are anorexic, a concern that has been raised about CR when practiced aggressively. However, they are losing large amounts of fat-free tissue and that is plainly obvious for all to see when you look at their bony physiques. I am not imposing my body standards on others, but 115 to 130 lbs at 6 foot tall is underweight for a man by any standard. Furthermore, researchers say that at the body mass indices sustained by most voluntary CR practitioners, we would expect females to become amenorrheic. “One thing that is completely incompatible with a CR lifestyle is reproduction” says Speakman.

With that kind of atrophy, I have to wonder what their quality of life will be like in old age. While many people struggle with body fat for most of their adult lives, I’m sure almost everyone knows an elderly person who wrestles with the opposite problem: they are seriously underweight and they struggle to eat enough and maintain lean body mass.

My grandmother, before she passed away, was under 80 lbs. We could not get her to eat. She was weak and very frail. I have reported many times about the research showing how most overweight people under estimate calorie intake and eat more than they think or admit. In elder care homes, the research has often showed the opposite - the patients over estimate how much they eat. They swear they are eating enough, but they arent and they keep losing dangerous amounts of weight. With underweight, atrophied seniors, weakness means less functionality and lower quality of life and a fall can mean more than broken bones, it can be life-threatening.

Life extension with more muscle

While there is a commonality between CRON and the way I recommend eating (high nutrient density, low calorie density foods), in most regards, CR is the opposite of my approach. In my Burn The Fat, Feed The Muscle program, we go for a higher energy flux nutrition program, which means that because we are weight training and doing cardio and leading a very active lifestyle, we get to eat more. Because we are so active and well-trained, the eating more does not have a negative effect as it would on a sedentary person, who might get sick and fat from the additional calories. We active folks take those calories, burn them for energy, partition them into lean muscle tissue and we enjoy a faster metabolism and extremely high quality of life.

As a bodybuilder, CR is not compatible with my priorities, but hypothetically speaking, if I were to practice a lower calorie lifestyle, I wouldn’t follow an aggressive CR approach. I’d probably do as the Okinawans do. They have a very simple philosophy: hari hachi bu: eat until you are only 80% full. While this does not mean there is a carefully measured 20% calorie deficit, it’s consistent with what we practice in the Burn The Fat, Feed The Muscle lifestyle for a fat loss phase, and avoiding overeating is certainly a smart way to avoid obesity and health problems. Incidentally, the Okinawans eat about 40% less than Americans, and 11% less than they should, according to standard caloric intake guidelines, and they live 4 years longer than Americans.

If someone is being “sold” on CR by an enthusiastic CR spokesperson, or simply curious after watching the latest TV talk show (where they are looking for controversial stories), it’s important to know that there is more than one side to the story. If you carefully read the entire body of research on CR, you will see that the experts are split right down the middle in their opinions about whether CR will really work. CR for humans remains highly controversial and there are no guarantees that this will extend your life.

Researchers at the National Institutes of Health in Baltimore, MD put it this way:

“Because it is unlikely that an experimental study will ever be designed to address this question in humans, we respond that “we think we will never know for sure.” We suggest that debate of this question is clearly an academic exercise.”

In closing, let me go back to one of the original questions I was asked: “Can the BFFM food plan also be thought as a longevity lifestyle, but with more muscle mass?” Absolutely beautifully said! That’s precisely what Burn The Fat, Feed The Muscle is.

I believe that by making healthy food choices but doing so at a higher level of calorie intake and expenditure, that we can fend off sarcopenia - the age related decline in muscle mass that debilitates many seniors - while enjoying a more muscular physique, greater strength, and a less restrictive lifestyle. Most gerontologists agree - by making simple lifestyle changes that include strength training and good nutrition, you can easily turn back the biological clock 10 years without going hungry.

For more information about Burn The Fat, Feed The Muscle, the “longevity lifestyle with more muscle”, visit: www.BurnTheFat.com

Train hard and expect success,

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

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) 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

References:

Hunger does not diminish over time in mice under protracted caloric restriction. Hambly C, Mercer JG, Speakman JR.Rejuvenation Res. 2007 Dec;10(4):533-42.Aberdeen Centre for Energy Regulation and Obesity (ACERO), Rowett Research Institute, Bucksburn, Aberdeen, Scotland, United Kingdom.

Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.Speakman JR, Hambly C. J Nutr. 2007 Apr;137(4):1078-86. School of Biological Sciences, University of Aberdeen, Aberdeen AB24 2TZ, Scotland, UK.

Can dietary restriction increase longevity in all species, particularly in human beings? Introduction to a debate among experts. Le Bourg E, Rattan SI. Biogerontology. 2006 Jun;7(3):123-5.

The potential for dietary restriction to increase longevity in humans: extrapolation from monkey studies. Ingram DK, Roth GS, Lane MA, Ottinger MA, Zou S, de Cabo R, Mattison JA.Biogerontology. 2006 Jun;7(3):143-8. Laboratory of Experimental Gerontology, Intramural Research Program, National Institute on Aging, National Institutes of Health, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA.

Caloric restriction in humans: potential pitfalls and health concerns. Dirks AJ, Leeuwenburgh C.Mech Ageing Dev. 2006 Jan;127(1):1-7. Epub 2005 Oct 13, Wingate University, School of Pharmacy, 316 N. Main Street, Wingate, NC 28174, USA.

Caloric restriction and human longevity: what can we learn from the Okinawans? D. Craig Willcox, Bradley J. Willcox Hidemi Todoriki. Biogerontology (2006) 7: 173—177

Endocrine alterations in response to calorie restriction in humans. Mol Cell Endocrinol. 2009 Feb 5;299(1):129-36. Epub 2008 Oct 21. Redman LM, Ravussin E. Pennington Biomedical Research Center, 6400 Perkins Road, Baton Rouge, LA 70808, United States.

Caloric restriction in the presence of attractive food cues: external cues, eating, and weight. Polivy J, Herman CP, Coelho JS.Physiol Behav. 2008 Aug 6;94(5):729-33. Epub 2008 Apr 13. University of Toronto, Canada.

Life Extension by Calorie Restriction in Humans. Everitt AV, Le Couteur DG.Ann N Y Acad Sci. 2007 Aug 23, Centre for Education and Research on Ageing, University of Sydney, Concord, New South Wales, Australia.

Bodyweight Exercises Rule

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Why Bother With The Master Cleanse?

There's a lot of buzz surrounding the Master Cleanse. Lately it seems like every Hollywood actress or actor who needs to get in shape is turning to this decades old health system that involves drinking a mixture of lemon juice, maple syrup, and cayenne pepper.

With all the diets out there to choose from why would anyone bother with the Master Cleanse?

There's two main reasons people like the Master Cleanse. The first (and most obvious) is that it works. The results people are getting with the Master Cleanse border on miraculous, and they are backed by thousands of devoted users who are living testimonials to the effectiveness of the Master Cleanse.

The second reason people choose the Master Cleanse over other diets and wellness programs is that it's fast. The typical person only spends 10 days on the Master Cleanse, compared to other diets that can last months or even years you can see why they choose the Master Cleanse.

Another interesting thing about the Master Cleanse lasting just 10 days is that you only need a short term burst of will power to get through it. Having to sacrifice for months is what makes other diets so hard to stay on, but most people can will their way through 10 days.

What can you expect from 10 days on the Master Cleanse?

Even though most people are going on the Master Cleanse to lose weight quickly, there's many other health benefits to be gained by doing the Master Cleanse. Flushing out your system is what the Master Cleanse is really designed to do. Even back 60 years ago when the Master Cleanse was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.

When you flush out your body with the Master Cleanse the waste you eliminate will be abnormal. The smell, color, and texture of the waste that comes out of your body shocks some people, so you should be prepared.

If you want to try the Master Cleanse there's more you need to know then just drinking the lemonade mixture for 10 days. In fact most people who try the Master Cleanse without knowing all the steps fail. If you think the Master Cleanse is something you would like to try there's a good book at http://tinyurl.com/c26txc that you should read before starting the Master Cleanse because it covers the common problems people face, and how to avoid them.

The Truth about Free Radicals

If you're confused by all the talk about free radicals and antioxidants you're not alone. Technical terms, biological reactions, organic compounds… It's enough to confuse a scientist! You don't want jargon. You don't want hype. You want the facts. Well, here they are.

What Are Free Radicals?
Think back to your high school chemistry class. You may recall that at its most basic level, the human body is comprised of atoms. In addition to a nucleus, neutrons and protons, each atom has a pair of electrons orbiting around it. Because atoms constantly seek stability through paired electrons, it will often share its electrons with other atoms.

Sometimes, however, an electron breaks off. I'll tell you more about why in a moment. But what you're left with are two fragments, each containing unpaired, highly energized, highly unstable electrons. These are the infamous free radicals and they're looking to pair up with another electron. (Think singles bar.) And, they're not above breaking up another atom to get what they want. As you can imagine, this mayhem can cause a chain reaction of free radicals zipping around, bouncing into others, puncturing cell membranes, and wreaking havoc throughout your system, including your DNA.

Where do free radicals come from?
Free radicals are normal. They're the by-product of metabolism when you convert food into energy. So the good news is that, for the most part, your body knows how to deal with them. The bad news is that many of us have an excessive amount of free radicals – too many for our body to handle. The result? An overtaxed system that becomes vulnerable to a wide range of health concerns from daily annoyances, to accelerated aging, to major life-threatening problems.

While aging and stress can contribute to the creation of additional free radicals, other more avoidable sources include the American high-fat diet, chemically treated foods, pesticides, trans-fats, tobacco, refined sugar, and alcohol.

Antioxidants to the rescue
Although you can't eliminate free radicals from your body completely, you can stay a step ahead by adopting a healthier diet, avoiding harmful chemicals and by using antioxidants.

Free radicals want to pair off with another electron and they're not picky about where it comes from. Antioxidants are their willing partner. The free radicals lap up their extra electron like a drooling 6-year old eating an ice cream cone.

Many people who want to boost their immune system take antioxidant supplements, including Vitamin E, Vitamin C, and other immune boosters. Armed with this knowledge, you too can now fight free radicals with my weapon of choice – antioxidants, and have a long, healthy life.

(Reprinted with the permission of BotanicChoice.com)

American Heart Association Exercise Programs

The American Heart Association wants to keep you moving. Heart disease doesn’t happen overnight. Instead we help it along with poor nutrition, high cholesterol, and a sedentary lifestyle. Find out about the AHA exercise programs that promote physical activity at every age for the health of your heart.

Choose to Move®

This is a 12 week fitness program promoted by the American Heart Association. The program is designed to show people how to get started with physical exercise and slowly increase it to a level that will be beneficial to their health. Getting physical everyday reduces the risk of heart disease and other conditions associated with it.

You can sign up for the program at the American Heart Association website where registration is free. As a participant, you’ll receive a handbook, biweekly emails containing fitness and activity tips, information on heart disease, and motivational emails to help you stick with it. The program also promotes a healthy eating regimen to help you lose weight and lower your risk factors for heart disease.

When the program is complete you will be able to sustain the results you have achieved. By the end, you will be performing at least 30 minutes of exercise at least five days a week, making better food choices to promote health, and learning to engage in more intense exercises for variety.

Choose to Move can be started as a family, with a social group, or done alone. It begins at your current level of physical activity and proceeds according to your needs making it great for young people and people of advanced age.

Start!®

This workout program is also recommended by the American Heart Association. It is a walking workout geared towards those who spend a lot of time in the workplace. As our jobs require less and less movement and longer and longer hours, we are less inclined to perform physical activity. The world is becoming more sedentary and overweight each and every day.

According to most health professionals, walking is one of the best forms of exercise. It gets your heart rate up and works the entire body at one time. Walking can be done anywhere and you can easily fit the activity into any schedule. It is easy and has great benefits.

The hardest part for most people is getting started. This walking workout encourages companies to get their employees moving. Healthier employees mean lower insurance costs and medical bills.

All the company has to do is set up the program and offer it to their employees. Employers will receive a guide to help the company program administrator keep everyone on the right track. Walking trails are set up and marked at work so employees can use them on their lunch hour or whenever they have spare time.

The American Heart Association wants to see the incidence of heart disease decrease and physical activity increase. Both of these workouts are geared towards doing just that. Check them out at www.heart.org.

No-Nonsense Muscle Building DVD Series

As you know, Vince DelMonte sold out of his No-Nonsense DVD Series last Friday night and he just dropped me a line that he has another batch of 500 DVD sets available and he has 564 people on the waiting list.

If you want a shot at this life-changing system, you better make a move today because I wouldn't be surprised if he sells out again this week!

Just head on over to this site if you want a jaw dropping physique this summer: --> http://tinyurl.com/on-to-37

Pilates Workouts

Exercise is important for a number of reasons. It provides cardiovascular health which keeps the body looking and feeling younger. Exercise helps improve immunity and keep disease at bay. Pilates’ workouts are a part of that exercise equation.

What is Pilates? Many people think that it is just a dainty workout for people who are already in shape. These people believe it involves stretching, bending and eating celery to maintain the body, but don’t believe it has anything to do with fitness. For those who think along those lines, you might actually be surprised by the truth behind Pilates.

Pilates is a workout developed by Joseph Pilates that uses the idea of contrology. It balances the body through a series of controlled movements designed to stretch and build muscles in the body.

Anyone can do Pilates. The moves sound intimidating like the downward facing dog, but it isn’t sinister skinny people speak I promise. Your body might need a bit of time to adjust to the positions in the beginning, but that’s usually the case with any exercise routine. Those who have taken up the Pilates workout have come to love it and swear by its results.

The way Pilates was developed involved using a series of ropes and pulleys. More modern Pilates styles like the Windsor Pilates workout program don’t use such a contraption, but a mat and other small pieces of equipment to bring the amazing results some people have experienced.

The main target of Pilates is the core. Our core is the center of our body. It supports the rest of our body and resists injuries that are a result of poor muscle development in the core which includes the abdominals and the back muscles.

Pilates’ workouts keep the core muscles in mind through every movement and routine. As you work, you’ll see your stomach become shapely and defined. You can even get a six pack if you want it from the help of a workout like this. Building muscle through Pilates burns fat when combined with a decent eating plan.

Pilates has six principles that are built into the workout routines: breath, concentration, control, centering, flow, and precision. The entire body is connected and by working all of the muscle groups, the body becomes a lean machine that can handle anything.

Pilates’ classes can be taken at a gym, a private studio, or through a DVD series of workouts if you exercise at home or are limited on time. With Pilates, you won’t be running around or lifting heavy weights, but your body will get a deep workout that will change its shape. Pilates works well for people who can’t handle vigorous exercise.

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The guys over at Get Healthy And Fit have spent several months creating a Pilates program called "Pilates Made Easy" and they've allowed me to provide you a free copy of it on DVD. Just click the link, fill out the form and pay a small shipping fee.

How to Reduce Your Handicap Through Fitness

Chances are that if you’re an avid golfer, you’d love to be a single digit handicap golfer. So what do these golfers have that you don’t? You may be thinking they’re simply “better golfers,” and that may be true, but odds are they are also more in tune with how their level of fitness affects their ability to play a great round of golf.

Single digit handicap golfers have gone beyond technique and are committed to being as fit as possible for golf. They’ve developed a fitness routine that ensures that their bodies are capable of playing an exceptional round of golf. You too can focus on fitness and improve your golf game.

One of the first areas you need to look at is your core strength. Your core muscles are those in your torso, the ones that are critical to how well you swing the club. If your back, abdominal and shoulder muscles are not in shape they are not going to be able to support you well enough to produce an excellent swing. Getting your core muscles in shape will give you a more powerful, fluid swing, offering more distance and accuracy.

Shoulder rotation is another key area. By exercising and stretching your shoulder muscles you will increase your flexibility, ensuring a full swing with balanced rotation. This goes for spinal rotation as well. If you work your back muscles, keeping them limber, they will enable you to better swing the club. The majority of single digit handicap players have full range of motion in their shoulders in addition to optimal spinal flexibility.

Finally, a proper fitness routine will improve your endurance, making a long round of golf much easier. This means that your first swing of the round and your last will have the same level of power, and fatigue will not have set in to destroy your mental focus.

Becoming a single digit handicap golfer is about more than skill, it’s about preparing your body to use the skills you have every time you pick up a club.

 

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Golf Fitness Challenge – A better body and a better game in 6 weeks.

Are You Ready to Take the Golf Fitness Challenge?

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Help your Teen Daughter Develop a Healthy Body Image

By Aurelia Williams, Author of Understanding Your Teen

"I'm fat!" "I'm ugly!" "I have nothing to wear that doesn't make me look gross!"

Despite all your pep talks and positive reinforcement, you can't seem to get through to your daughter.  She's unhappy with her appearance and convinced that everyone else is looking at her with judgment.  You're sad that she's so one, too focused on her physical appearance and second, doesn't appreciate her unique beauty. How do you help your daughter develop a healthy body image?

Healthy self esteem comes from the inside. As much as we would like to be able to pour it into our kids like a bucket, it isn't that simple. However, there ARE ways we as parents can help:

Studies show that girls who play sports have a more positive body image than girls who don't. It's important for girls to play sports or do some kind of challenging physical activity so that they learn to appreciate their bodies for what they can DO instead of only what they look like.  This is very important. If your daughter isn't into soccer or tennis, how about martial arts, ballet or dance? Learning to carry oneself with pride and a growing sense of accomplishment as one meets challenges is how self esteem is built.

Try a reality check. Look at fashion magazines with your daughter and talk about how the photos are airbrushed and how the models are made-up by a team of experts. The reality is, no fashion model or actress actually looks like that when she wakes up in the morning! Help her understand that these images are not "real". You may want to place a limit on how many of these magazines you allow your daughter to read. They can have a negative impact on a young woman's self image.

Emphasize good health over looks.  Not every body type has the genetics to be a size 2, but you can be healthy and feel great at a size 12. Taking good care of our skin and hair helps us glow from the inside. Girls need to find their comfortable weight and love themselves for who they are instead of comparing themselves to others. Emphasizing nutrition and exercise will help your daughter maximize her natural assets. Healthy and happy is always in style. 

Help her pick out clothing that is flattering to her body.  Girls want to wear what everyone else is wearing.  Unfortunately not all cuts are becoming to all body sizes and shapes. Find some good books at the library that show you how to dress for your body shape. Wearing the right colors for your skin tone, hair and eye color also helps you look your best.

While you are working toward building your daughter's image, remind her siblings and father that teasing, name calling and rude comments about their sister's looks will not be tolerated. Avoid watching TV programs and movies that emphasize physical beauty too much or that promote a disrespectful attitude towards women and their bodies.

Finally, if your teen is overweight, institute an exercise / healthy eating program as a family. Start going for walks or runs with her, begin a sport together, join a ladies only gym.  Getting active and exercising regularly boosts the mood and encourages more activity even before the weight starts to come off, creating a positive cycle. An overweight teen is going to have a low self image in our thin obsessed society. Work together as a family – it will go a long way in helping your teen daughter develop a healthy body image.

Need More Help?

Here are two guides to help you reconnect with your teen, so you can help them with the rocky road of being a teenager.

1. Real Life Guidance to Understanding Your Teen shows you how to accept what you can and cannot control in your teen's life, how to cope with mood swings, keeping the lines of communication open.

2. Real Life Guidance to Helping Your Teen in High School includes practical suggestions to help your child find his/her identity, avoid bullies, handle peer pressure and more.

Grab them both to be armed with the easy-to-follow advice at your fingertips. They're available for instant download, which means you can get the help you need any day of the week, even if it's the middle of the night.

Golf Swing Faults with Physical Fixes

For decades, golfers have always clung to the notion that all undesirable golf swing qualities are the result of technical difficulties. Over time, golfers, instructors and fitness trainers have become more educated and sophisticated in understanding the requirements of the golf swing. The end result is that there could be many physical reasons why a golfer is having trouble with their swing. Here are a few swing faults that may also require a physical fix.

-a slice could be the result of tight chest and shoulder muscles or poor mobility in the hips

-a hook could be the result of poor posture at address or poor core strength

-a lateral sway instead of a hip rotation could be the result of a poor hip stability or lack of flexibility

When evaluating your physical strengths and weaknesses, keep in mind issues of strength, flexibility and stability. Then, break down the body into those areas that most affect the golf swing like the hips, shoulders and mid back. This way golf specific fitness will have a new meaning to you and your swing.

Think in terms of ‘faults and fixes’ or exercises that focus on ‘opportunities’ for improvement. These will give you the quickest improvement results and carryover to your game.

 

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Golf Fitness Challenge – A better body and a better game in 6 weeks.

Are You Ready to Take the Golf Fitness Challenge?

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Turbulence Training Bootcamp Workouts

Whew! Finally...after waiting all week for this big announcement...

World-famous Fitness Expert Craig Ballantyne has finally released The Turbulence Training Bootcamp Workouts!

=> http://tinyurl.com/ttbootcamp

You'll get...

- 21 brand NEW workouts that do NOT require a single piece of equipment so that you can do them anytime, anywhere...

- A workout system perfect for trainers who run bootcamps OR for anyone who just loves bodyweight exercises

In fact, these are a MUST HAVE if you run bootcamps or if you want to start running bootcamps as a side project to make some extra cash to beat the recession.

Plus, you'll even get a complete audio guide on how to get your bootcamps started...plus, a bonus meal plan guide you can give your clients.

Get this amazing NEW bootcamp guide here:

=> http://tinyurl.com/ttbootcamp

Helping you and your clients get more results in less time and with NO equipment,

Arthur M.

PS - Don't miss Craig's controversial thoughts on the DEATH of the personal training industry as we know it here:

=>  http://tinyurl.com/ttbootcamp

PPS - The special INTRODUCTORY OFFER ends on Monday!

Save $20 when you grab your TT Bootcamp workouts today!

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Two Flat Stomach Secrets For Women

By Holly Rigsby, CPT

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.healthybiz2000.com/fitmummy.htm to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

How to Build Big Triceps

By Jason Ferruggia

When people ask me how to build big triceps I respond with two simple words; “do dips.” Do dips and do a lot of them. Why, you ask? Have you seen the triceps development on male gymnasts lately? The dip is basically the only true triceps move they do and they are absolutely jacked with huge, thick, horseshoe triceps. Whenever you use your bodyweight for resistance or bodyweight plus additional resistance via a chin/dip belt or weight vest, you activate a much greater number of muscle fibers than you would if you simply used a machine. Machines do not recruit the smaller stabilizer muscles and do not force the muscles to contract naturally as they would in real life. Whenever possible you want to try to move your body instead of simply moving the arm or attachment on a machine. And although free weight exercises are very effective and a much better option than training on a machine, moving your own bod will always reign supreme when it comes to building muscle.

Dips can be performed on parallel bars or, if you are really strong, gymnastics rings. Be sure to squeeze the bars tightly, brace your abs as if you were about to be punched and lower yourself no lower than the point where your triceps are parallel with the ground. Going lower than that puts too much stress on the shoulders and getting the extra stretch is not worth the risk of an injury.

Dips can be performed three times per week as a beginner. After a few months of that I don’t think you will be confused about how to build big triceps anymore. When you get more advanced it is recommended to cut your dips down to twice per week. Although I used to love weighted dips and routinely had many of my clients perform them with numerous 45 pound plates strapped to their waists I have found, over the years, that there is simply too great a risk of injury with heavy weighted dips and now do not allow anyone in my gym to do dips with more than just one 45 pound plate. Anything beyond that seems to get too risky.

For intermediate lifters you could do one day heavy, where you add resistance to your weight belt, and one day light where you simply rep out with bodyweight. The two days should be about 72 hours apart. Once you get strong enough to do a 45 pound plate you will probably only want to use weighted dips as a rep exercise and not a heavy strength movement anymore.

To make dips more difficult without adding more weight, try doing them on gymnastics rings or on straps. You can also try holding your legs straight out directly in front of you as well. Either option will be very challenging and are great muscle builders.

Aside from dips, the next best muscle building exercise for the triceps is a reduced range of motion close grip bench press or some variation of it. The top half of the bench press really focuses the stress on the triceps which is why you want to limit the range when training simply to increase the size of your arms. To do this you can set pins in a power rack or have a partner hold a few two by fours on your chest. These are called board presses. Three, four and five boar presses are awesome for building huge triceps and should be incorporated into your routine on a regular basis. When you get too strong to go heavy on dips without risking a shoulder injury, make board presses your heavy triceps movement and dips your light triceps movement. Keep pushing up the weight and reps and pretty soon people will be asking you about how to build big triceps like yours.

Train hard,

Jason Ferruggia

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

Build Lean Muscle for Golf

How to Build Lean Muscle

Gaining muscle is not tricky, but the process is often misunderstood.   Exercise experts consistently name certain habits as the top three ways to gain muscle.   If you want to gain muscle keep these three in mind: 1. Rest and recovery, 2. Exercise intensity, 3. Proper nutrition.

Rest and Recovery

Many people attempt to put on muscle by starting a weight lifting program full-steam ahead; they think the more often they lift and the more weight they heft, the quicker they will see results.  Experts caution that this is counterproductive, since it goes against the principle of muscle building.

Muscles grow stronger by being exerted over their limit and then recovering.  During exercise muscle fibers are torn down; after the effort muscle cells begin to rebuild and recover.  This recovery process is what makes the muscle grow stronger, but it can only happen with rest.  Muscles need 48 to 72 hours to recover from a workout.

A particular muscle group should be worked every other day at most.  If you want to workout every day, chose a different muscle group to work each day; for example, work the upper body one day and the lower body the next.

Exercise Intensity

Exercise intensity must be appropriate for your present fitness level.  Experts caution that slow is best.  Do not start your program by trying to lift the heaviest weights possible.  If you are new to weight lifting, it is better to chose lighter weights that you can lift several times, rather than lifting a heavy weight a few times.  Choosing lighter weights will help you avoid excess muscle soreness.

To tear down muscle and start the muscle building process you must exercise the muscle until it is fatigued and you cannot do one more rep with proper form.  The key to this principle is proper form; you must control the weight during both parts of the exercise.  For example, in a bicep curl you want to lift the weight up and then control it on the way down, not simply let your arm drop.  Your movements should be slow, deliberate, and smooth, not quick and jerky.

Proper Nutrition

The third key to muscle building is proper nutrition.  Lean protein is vital for muscle building, but think diet, not supplements.   Stay away from refined sugars and trans-fats and eat plenty of complex carbohydrates and healthy omega-3 fatty acids.

Omega-3 fatty acids are found in nuts and in fish such as salmon, tuna, trout, and herring.
If you follow these top three ways to build muscle, you should see results in 8 to 10 weeks.  You’ll begin to feel the difference much sooner than that; weight-lifting revs up your energy and increases your metabolism.

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Golf Fitness Challenge – A better body and a better game in 6 weeks.

Are You Ready to Take the Golf Fitness Challenge?

http://tinyurl.com/dreamgolf

How to Build Big Bigger Arms

By Jason Ferruggia

Guns, jacks, pipes, hooks, pythons… Whatever you call them, the fact remains that most guys want bigger arms. While they are nowhere near as impressive as a big set of traps, you still don’t want to have and extra six inches of space in your shirt sleeves; that’s for sure. So the question is how to build bigger arms? The answer is not as simple as you might assume. If it were easy, you would see tons of guys walking around with 18 inch arms. But that simply isn’t the case.

It’s been said over and over again that in order to add an inch to your upper arms you need to gain ten pounds of bodyweight. This advice has become gospel and it seems that nearly everyone agrees with this these days. Real world evidence shows that this is not the case, however. Walk into any public gym on a Monday night at five o’clock and you will see quite a few skinny guys, weighing no more than 170 pounds, who are sporting decent sized arms.

Many of them probably have not gained more than 10 or 15 pounds total since they started training but they all have put more than an inch or two on their arms. This is because localized hypertrophy/ muscle growth will take place if enough volume is present, without a large increase in bodyweight. Look at the calves on soccer players or the forearms on mechanics. But this only happens up to a certain point.

So these young guys read in some magazine about how to build bigger arms and start by doing ten sets of arms two or three days a week. The volume is enough to elicit a growth response and they may even get a good eight weeks out of this and a quick two inches of arm growth in the absence of any significant weight gain. Seems to defy the ten pounds per inch rule, right?

But what happens after that? Where do they go from there? The gains will halt and there will be absolutely no more arm growth whatsoever unless they make some drastic changes. And that is the pitfall of high volume training- where can you go when you plateau? Add more volume? At what cost? How much volume can you add? If ten sets isn’t enough should you try twenty? And then thirty? And eventually a hundred?

There’s nowhere to go with this approach. Like I said, it’s great for some quick gains on your arms but isn’t a long term approach. Once you hit a plateau you have no choice but to start lifting heavier weights and eating more. More weight on the bar and more food on your plate is the fastest way to increase the size of any body part. All the fancy supersets, drop sets, tri sets, pre exhaustion, post exhaustion techniques in the world won’t help in the least if you are not doing those two very important things.

Beginners can train the arms three times per week and intermediate and advanced lifters seem to do better training them twice per week. Stick with big exercises like close grip chin ups, barbell curls, hammer curls, towel curls, dumbbell curls, parallel bar dips, close grip benches, and lockouts. You shouldn’t need more than 2-4 sets of biceps and triceps twice per week to achieve optimal growth, providing that you are always increasing your loads and steadily adding more calories to your diet. After a couple of heavy sets finish your arm workout by getting the biggest pump possible with one or two higher rep sets.

For more information on how to build bigger arms and increase the size of every other body part, check out http://ferruggia.rxsportz.com now.

Train hard,

Jason Ferruggia

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

How to Increase Your Drive Distance

How many golfers are looking to increase club head speed? Along with faster, more fluid club head speed comes increased drive distance. The two principles work hand in hand. Since this is the one quality almost every golfer seeks to improve. Let’s look at how to make this happen.

Distance is directly related to the swing speed and the ball velocity the golfer can generate off the face of the club.
A golfer’s swing speed is determined by:

1. Athletic ability
2. Quality of your swing movements (think biomechanics)
3. Strength
4. Equipment fitting. Proper specifications can be used to optimize swing speed, quality of contact and shot trajectory.

Quality of movement plays one of the largest roles in creating a more efficient and repeatable swing. One of our main goals with golf fitness is to "unlock" tight shoulders, hips, and low backs, so we can ultimately improve swing efficiency.

How do you currently compare to some of the world’s best golfers in drive distance? Let’s take a look.

Men's PGA Tour
Clubhead Speed: 120 mph
Approx. yard: 300+

Ladies LPGA Tour
Clubhead Speed: 100 mph
Approx. yard: 250

Typical Male
Clubhead Speed: 90 mph
Approx. yard: 225

Typical Female
Clubhead Speed: 70 mph
Approx. yard: 175

World Long Drive Champion
Clubhead Speed: 150 mph
Approx. yard: 375+

 

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Golf Fitness Challenge – A better body and a better game in 6 weeks.

Are You Ready to Take the Golf Fitness Challenge?

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How to Build Big Traps

By Jason Ferruggia

When it comes to the question of how to build big traps the discussion starts and finishes with deadlifts. This incredible mass builder will pack huge slabs of beef on your traps faster than just about any other exercise there is. Just look at powerlifters and you will see that there is simply no way to avoid building huge traps when you do a lot of deadlifts.

While the deadlift is the king of trap building exercises, an argument could be made that Olympic lifts are equally as effective. I would tend to agree if not for the fact that Olympic lifts are harder to teach and learn than deadlifts are, which moves them down to second on the list. Everyone can do at least a partial range deadlift properly. Not everyone can clean or snatch properly.

Finally, you have shrugs. While it seems like a very simple and straight forward movement there is actually a great deal of confusion over how to build big traps with shrugs. Nobody seems to be able to agree on how they should be done. On one hand you have the camp that says you need to go as heavy as possible and do partial reps, just heaving the weight up. Then there’s the camp that says you need to go light and get a full range of motion, trying to get your shoulders as close to touching your ears as possible and hold it there for a second.

Who is right and who is wrong?

They both are.

To understand where the answer truly lies lets again take a look at the athletes with the biggest traps: power lifters and Olympic lifters

Powerlifters have huge traps because of all the deadlifts they do. Deadlifts are heavy, period. There is no shrugging movement at all, in fact. Olympic lifters lift relatively lighter weights explosively and with a range of motion that does indeed have them bringing their traps to their ears.

Looking at these two groups, what does this tell us about shrugs and the proper way to do them?

Quite simply, what it tells us is that the best way to get huge traps is to deadlift and Olympic lift. Bottom line.

BUT… what if you can not do either of those exercises due to back or shoulder problems or just want more variety in your trap training routine? Then you have no choice but to shrug. Traps are the most important, intimidating and impressive bodypart there is and you can’t walk around with none.

So then, exactly how do you do shrugs and which camp is right? They both are. Sometimes you should go heavy for low reps, cheat the weight up and don’t worry about getting an extreme contraction at the top. Then on another day of the week go lighter for higher reps with a complete range of motion and exaggerated contraction and hold at the top.

Another option is to do both variations in one workout. You could start with a lighter weight, doing 10-12 reps, bringing your shoulders as high as they can go. With each set add more weight and work your way down to the point where you can only get five partial reps with a little cheat at the end. You could start with the heavier sets first and lighten them as you go.

Deadlifts and Olympic lifts should always be your first answer to the question of how to build big traps. But sometimes and in certain situations, shrugs can be very effective as well. Just make sure to go straight up and down and don’t roll your shoulders forwards and backwards; that’s for nitwits who don’t have a full understanding of how gravity works.

Be relentless,

Jason Ferruggia

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

Ten Muscle Building and Fat Burning Tips

By Hugo Rivera CFT, SPN, BSCE.

I'm often asked for basic tips and simple information that can be digested quickly and applied just as quickly, so here's a few tips that bodybuilders from all levels can use to build muscle and lose fat:

a) Never sacrifice form to lift more weight.
We are in the business of stimulating muscle so weights are just the tools we use to induce stimulation; we are not powerlifters. Also, focus on really squeezing the muscle you’re training. The way I see it, focusing and squeezing is much more important than the amount of weight used, and with that manner of execution you can’t use really heavy weights.

b) You need to practice goal setting:
Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.

c) Follow a sensible and well periodized training program:
Unfortunately, many bodybuiders who are just getting started make the mistake of either choosing a bodybuilding routine that is too advanced for their level, or simply go to the gym without any training plan. Too much too soon leads to injury and just going from machine to machine without any set routine just leads to marginal bodybuilding results at best. The cure to this problem is to grab a sensible bodybuilding routine that fits your training level and execute it day in and day out.

d) If you want results, do not neglect the nutrition component:
Without a bodybuilding diet to go along with your training program you will fail to lose body fat and gain muscle. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Therefore, it is important that you get familiarized with the characteristics of a good bodybuilding diet and apply those principles in order to ensure getting the bodybuilding gains that you are looking for. And along these lines, if you are looking to have abs, nutrition is the main component that needs to be tweaked in order to get those. Why? Because ripped abs are a function of low body fat and low body fat is attained through following the proper diet.

e) Don’t rely on supplements to do the work for you:
Supplements do not make up for improper training, or lack thereof, and/or a low quality diet. Bodybuilding supplements only work when your diet and your training program are optimal. Keep in mind that supplements are just additions to an already good nutrition and training program. Once all of those aspects of your program are maximized, then you can start thinking of adding bodybuilding supplements to your program.

f) You need to get proper rest: Muscles do not grow as you work them out.
They grow while you sleep. Therefore, sleep deprivation will cost you valuable bodybuilding gains. Ensure a good night sleep every night and avoid staying up late if you don't need to in order to keep cortisol levels low. Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.

g) Consistency leads to bodybuilding success:
Remember that consistency of execution will lead to ultimate bodybuilding success: If you consistently apply a sound training system, nutrition, supplementation and recovery plan you will achieve your fitness goals.

h) If you fall off the wagon, lift yourself up and get back on it!
Too many bodybuilders focus on perfection. Therefore, if they miss a workout, a meal, or cheat on their diet, they get all frustrated and toss the whole program. As my good colleague and worldwide nutrition expert Keith Klein says: “That is the equivalent of getting a flat tire and puncturing the other three plus the spare!” Remember, this game is won through consistency of execution, not through perfection.

i) You control what you put in your mouth:
Remember that only you control what goes in your mouth. Food does not control you!

j) Believe in yourself:
Last but not least, and as funny as it sounds, there must be NO DOUBT in your mind that you can make this transformation a reality. If not, you won't be able to achieve your desired results. Believing in yourself is really the first step. If you don't believe in yourself, who will?

If your interested in more information about my complete Body Body Building & Fat Loss Program check out http://hrfit.rxsportz.com

Author Bio
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
http://hrfit.rxsportz.com

Lower Back Pain and Golf

Dr. Robert Duvall, DPT, ATC, MGFI

Low back pain represents one of the most common and costly diagnoses that the health profession manages on a continuous basis. It is one of the most common reasons to visit a physician, physical therapist, or chiropractor. The costs for evaluating and treating low back pain patients are estimated to be beyond $50 billion dollars a year in the U.S. Regardless of the costs from the multiple diagnostic options, physical therapists and other healthcare practitioners must become more efficient and effective with their treatment plans. Treatment must be aimed at the individual with the back problem rather than the back problem itself. It is crucial for the clinician to include in their clinical assessments to examine the person and their ability to function, and not just focus on the traditional clinical tests of impairments such as range of motion and strength tests.

Traditional exercises have been shown to be an effective treatment modality for patients with low back injury. Multiple studies have examined the benefits of exercise in treating patients with low back pain; however, there have been very few published reports describing specific program designs as it relates to golfers. Golf injuries to the low back are the most common problems in both the professional and amateur player. It's poor technique and the repetition of hitting balls that usually leads to an injury. Combine that with the typical sedentary lifestyle (in which people drive to/from work in a seated position and work in a seated position for most of the day) and you begin to understand why there is such a high incidence of back pain among golfers.

A back injury results from excessive stress placed on the spine, usually when the body does not perform the correct sequence during the golf swing. Here is an astonishing fact: Eight times your body weight is forced through your spine as you make contact with the ball. So if you have poor mechanics combined with a weak back you are more likely to cause yourself a significant amount of injury.

To avoid back pain, I recommend you start by visiting a health professional for a golf-specific training program. A well-trained health professional is able to identify skeletal and muscle imbalances and give you correct golf specific exercises to improve your posture and overall conditioning specific for golf. Correct posture and muscle balance will enable you to get into the proper positions required to swing the golf club effectively.

The golf swing is considered a very unnatural movement for most people, especially for people with a sedentary lifestyle. As with most sports, golf is a sport that requires a lot of rotary movement. When we sit for the most part of the day, certain muscles get used to that position and become “tight”, while other muscles get “stretched out”. This leads to significant muscle imbalances that then put unnecessary stress on the back. In all likelihood, their golf muscles have “shut down” due to sitting for long periods. Effectively, the muscles that absorb force and reduce load in a golf swing (that is, the lower and deep abdominals) are relatively weak and aren't able to work together. And if your hips and shoulders are tight, there is a greater chance of moving incorrectly.

The golfer's checklist to ensure a healthy back:

» Visit a physical therapist or chiropractor well versed with golfers for a golf-specific physical assessment and conditioning program.
» Take a lesson from a PGA professional about basic fundamentals and how the body should move during the golf swing. Hopefully the PGA instructor uses video to analyze your swing.
» Practice golf specific drills that teach the correct movements in your swing, which will decrease the chances of injuring your back.
» Ensure your clubs are fitted properly for you, e.g. are your clubs too short or long? Are the shafts too flexible or stiff?
» Make sure you do a golf-specific warm-up routine prior to hitting balls or playing golf.

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Back Pain Relief Guide - Get the latest, cutting-edge information about back pain, what causes it and how to get lasting relief. Millions of people suffer from back pain unnecessarily - don't continue to be one of them.

How to Build Big Calves

By Jason Ferruggia

How to build big calves… it’s a question that I pondered for many years as a kid, being born with calves like string beans. After much experimentation, what I finally realized was that high volume works great for calves. They are probably the hardest muscle to build. Just doing a few sets for them never did anything for me. Since I had no desire to train them and preferred to focus on strength, athleticism and bigger compound lifts they stayed that way for years.

The only time they finally responded was when I hit them with very high volume. I usually do this for about a month and then I am bored to tears and stop training calves again for another year. Also, you can't really tolerate the high volume loading for too long before you will start to develop some ankle/achilles problems. If you are an athlete and run or jump a lot, don't even consider doing high volume calf work.

But if how to build big calves is a question that you obsess over, and you just want to get them jacked then you need to really increase your volume and frequency. I once put two inches on my calves in just over a month! Now, don't get me wrong, my calves are still nowhere near huge, but the point is you can add significant size to your calves if you really want to.

They were Arnold's worst bodypart and he dedicated all his time and effort to bringing them up. He even cut all of his pants off at the knee so he had to suffer the embarrassment of having his calves exposed wherever he went.

One option is to do a set of calves between every set of every exercise you do at each workout. Be sure to go heavy, get a good, deep stretch and hold it for a second (and up to ten seconds) at the bottom and get all the way up on your big toe at the top while flexing your calves hard. When you do standing calves your knees should be slightly bent on the way down and then locked out on the way up.

Another option is to start each workout (or each lower body day) with calves. One day per week would be heavy standing calf raises for 5-10 sets of 5-8 reps and the other day would be seated calf raises done for 4-5 sets of 15-30 reps.

You should also consider training the tibialis anterior muscles. These are the muscles that run down the front of your shin. Some people develop imbalances from too much ankle extension and not enough ankle flexion. When this happens and becomes a problem, the calves will not grow. So train these muscles by hanging your feet off the end of a bench and holding a dumbbell or DARD device between them and flexing your feet up toward you for a few sets of 10-20 reps, twice a week.

After you finish up with standing, seated and donkey calf raises and the tib raises, try doing farmers walks for up to five or even ten minutes while remaining on your toes the entire time. This will absolutely smoke your calves.

Finally, finish up your workouts with 10-20 minutes of jumping rope.

The above strategies should definitely get anyone’s calves to grow rapidly in a couple of months. Just be sure to ease into the extra volume slowly and gradually and take a step back if your ankles start to bother you.

If you are currently doing only 3-4 sets of calves twice per week you should slowly add a set or two at every workout until you get to about 10 or so. Ten hard, heavy sets plus the farmers walks and jumping rope should be more than enough for most people to add an inch or so in a month.

Now you know how to build big calves. For more information on adding size to the rest of your body check out http://ferruggia.rxsportz.com now.

Train hard,

Jason Ferruggia

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

Can a Pre-Round Warm Up Increase Club Head Speed?

Study Shows Improvement Over Time with Golf-Specific Exercises Prior to Swing

After completing a study with 20 golfers to determine the effects of a golf-specific warm up on club head speed, golfers are seeing an exciting difference. It seems that, with a brief warm up routine, golfers were able to increase their club head speeds by an average of 24%, as opposed to a control group, which saw virtually no change over the testing period.

The objective of the study was to prove that golfers could increase their club head speed by performing a solid warm-up routine prior to beginning their round. In order to test the theory, 10 golfers on a control team were matched with 10 golfers on a test team. Each golfer was matched for age within 2 years and handicap within 1 stroke. The golfers were initially tested with 10 golf strokes to determine their club head speed in a controlled laboratory setting.

During the first week, the test group performed this warm up exercise routine first, followed by their 10 strokes, whereas the control group simply completed their strokes. The golfers continued this routine for five times a week for five weeks. Upon completion of the study, it was found that the group of golfers performing a warm up routine had increased their club head speed by a mean, or average, of 7-10 meters per second, or about 24%.

What is the significance of this finding? Based on this study, science has begun to prove that golf requires athletic endurance and, when the proper muscles that are used to control swing and grip are warmed up before exertion, golfers have an improved game.

Here is an example of a pre round stretch you can use to warm up your back, hip and shoulder muscles.

Source: British Journal of Sports Medicine, 2004 Dec; 38(6):762-5. Fradkin AJ, Sherman CA, Finch CF.

Golf Fitness Challenge – A better body and a better game in 6 weeks.

Are You Ready to Take the Golf Fitness Challenge?

http://tinyurl.com/dreamgolf

Building Muscle with Bands and Chains

By Jason Ferruggia

These days it’s very trendy to use bands and chains for building muscle and strength. Several years back, I got caught up using chains and bands with almost everyone in my gym. After a couple years of doing this I realized that nobody was progressing any faster than they were before. It occurred to me that what we were doing was overkill and from then on, I kept the chains and bands reserved for only the strongest members of my gym. Now I don’t use them at all (or at least in that sense).

The fact is that there is no need to use bands or chains unless you are extremely strong. If your max squat is 225, squatting with bands and chains isn’t going to do much for you in the way of building muscle or gaining strength. In fact, it will be detrimental to your progress. Tons of people have gotten inhumanly strong for decades without ever using bands or chains and plenty of guys continue to do so today.

Unless you are capable of doing a full back squat, all the way to ground with no belt and pristine technique with 500lbs, you have absolutely no business using bands or chains. These are advanced tools to pull out of the toolbox only at the times when you really need them. During your first several years of training all you need is a hammer and nail. Don’t search deeper in the toolbox for something you don’t need yet. If you get to 545lbs and plateau there for a while then maybe it’s time to pull out the chains and bands. But not before then. The problem is that when you incorporate advanced methods before you need them you miss out on the potential huge gains that they could provide later on down the road when you really need them.

So layoff the bands and chains until you are really advanced and stick with more tools for building muscle, at least until your strength levels are at the point where the entire gym stops to watch when you squat or deadlift.

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

How To Get Ripped During A Recession...

I just got some great news via email from muscle and six-pack expert Vince DelMonte via email.  His subject line was something like, "Screw the recession and get ripped!" 

Until Friday night at midnight, you can now get the body needed to turn every head in the gym... on the streets... and on a hot night out - with the No-Nonsense DVD Series and supporting bonuses with RECESSION PROOF PAYMENT PLANS: 

--> http://tinyurl.com/on-to-37

===========================
My Disturbing Phone Call...
===========================

But let me tell you about a quick phone call that disturbed me and ties into the email Vince just sent me...

I just got off the phone today with a friend who was depressed and finding the recession particularly difficult.  I myself have have few close friends that are losing their jobs or finding their job at stake...

I started to sympathize until my friend start saying some disturbing things that turned me the wrong way...

"I've done my best to plan for the future but the recession has hit me really hard and it seems like my health and physique is suffering now too..."

"WHY?" I almost scream and didn't let my friend finish because although I love my friend, I hate hearing excuses.  I am not the kind of friend to let my friends off the hook easily.  I know how important a fit and sexy body is to my friend so I challenged my friend... 

I replied firmly, "I agree that the truth is that coping with job loss is very unpleasant BUT that's NO excuse to let your fitness go downhill."

Silence on the other end.

I continue, "During a recession, your body is the ONE thing YOU CAN control.  A recession should not affect your ability to lose body fat, bulk up and get into your best shape ever." 

"So what do I do?"

"You need a step-by-step blueprint that you tells you EXACTLY what to eat and how to train so you start seeing visual changes on your body immediately... You need to get motivated and inspired.  Check out Vince's site tonight because he's giving you the keys to unlocking the door to your sculpted physique buried inside of you."

Click here for your RECESSION PROOF PAYMENT PLANS
--> http://tinyurl.com/on-to-37

==================================
Back to the email Vince sent me...
==================================

With 60-hours left, Vince only has 144 DVD sets left and wants to give you an EXTRA REASON to let his system work for you and build a near-perfect physique.

Even though you have an opportunity to get THE EXACT SYSTEM Vince used to become a fitness model champion and the the IDENTICAL SYSTEM responsible for the dramatic before and after pictures on his site, we understand the No-Nonsense DVD Series is at a little higher price point. 

I know that you're sitting behind your computer thinking of how badly you want to get started and how much easier and faster it would be to build a world-class body if the initial investment was a little more manageable.

And that's totally cool so we're making this as accessible as possible for you.  Vince and I really want to get you started so we're going to do something SPECIAL for you - but ONLY for the last 144 DVD sets on the shelf:

Click here for your RECESSION PROOF PAYMENT PLANS
--> http://tinyurl.com/on-to-37

So in Vince's words, "Tell your friends to screw the economy.  This is their last chance to go from regular-to-ripped in the next 90-days."

On top of the high-quality DVD series that allows you to be a fly on the wall to duplicate his muscle-shredding and belly-busting success, here are 11 more things you're getting to make your success full-proof:
-> No-Nonsense Muscle Building Book
-> Your Six Pack Quest Book
-> Step-by-step printable workout sheets
-> Online workout videos to start right away
-> Online exercise database with alternate exercises
-> Email support
-> 84-day meal plans for cutting and bulking
-> Supplement recommendations and guides
-> Membership community with thousands of members
-> 12-week transformation challenges with $1,000 cash to winners
-> Audio interview with the world's best fitness coaches

Heck, if you just applied 1/10th of the info here, you would get the results you're looking for!  As a personal trainer myself, I've had personal clients spend up to $10,000 a year to get info like this from me.

The good news it that you don't need to pay nearly that much but he is raising the price $50.00 tonight so take advantage of this complete muscle-shredding, belly-busting and ab-sharpening system. 

Click here for your RECESSION PROOF PAYMENT PLANS
--> http://tinyurl.com/on-to-37

To your best body ever,
Arthur M.

P.S. So if you want a shot at this life-changing system, you better make a move now because their are only 144 DVD sets left; the price goes up; the supporting bonuses disappear and the s/h will not be covered.  There is also a few spots left in Vince's Get Ripped Club that includes 6-weeks of group phone coaching.

Hurry! Click here for your RECESSION PROOF PAYMENT PLANS
--> http://tinyurl.com/on-to-37

Vegetarian Muscle Building Diet

By Jason Ferruggia

One of the most frequent email requests I get is for a description of my vegetarian muscle building diet. Since there is such great interest in this topic I thought I would share it with you today.

Breakfast- My day always starts with a shake. This will normally consist of rice, pea or hemp protein, or some combination of the three. I blend 30-40 grams of protein in 8oz of organic coconut milk and 8-12 oz water. I also blend in a banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tablespoons maca powder, which is tremendous for increased testosterone production and virility. This shake is absolutely delicious.

Snack- Some time a few hours later, I will have a few tangerines and some pistachios/cashews or a couple apples with almond butter. The fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting. Sometimes for a treat at night I mix it with organic honey and kill the entire container, washing it down with a cup of hemp or almond milk.

I am big fan of high sodium intake for strength and energy production so I always have a few pickles every day and add sea salt to much of food.

Lunch- This usually consists of some kind of legumes or beans, which are a mainstay in any vegetarian muscle building diet, with organic brown rice or quinoa. I will sauté black beans with peppers, tomatoes, onions and garlic and mix that in with the rice. I top it with salsa and some fresh avocado. That is my Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce. I always cook enough for two days.

I will sometimes have a salad with that or eat some raw veggies or mix some steamed kale or spinach into the whole thing.

Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I have cut out peanuts and peanut butter completely due to the deadly toxins that they contain, along with wheat because of it’s inflammatory properties, so these are not eaten as much as they used to be. I get some brown rice bread for the times I do eat these.

Snack- Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have had fruit for my first snack I try to make this snack raw veggies and hummus along with a decent amount of nuts.

I also drink another shake some time during the day which is usually right after I train. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) with Vega and some extra protein.

During my workouts I drink coconut water or regular water. And I try to drink at least a half gallon of water throughout the day out glass or my Sigg bottle and do my best to avoid plastic because of the estrogenic effects. I also drink a couple cups of green tea each day.

Dinner- I normally cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. For example, the other day I got home and all that we had was squash, onions, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup (you would have to eat a lot of meat to equal the protein in two cups of yellow peas). I let that cook for 2 hours and then mixed in some quinoa. It was absolutely delicious. Other times we will mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would probably skip the brown rice. Adding potatoes (even just one) to the stews makes them creamier and even more delicious.

I severely limit my soy consumption because of it’s estrogenic effects but for the occasional cheat meal I will have some tofu with brown rice or some kind of meat substitue with brown rice pasta.

I also eat soy and wheat free veggie burgers one or two nights per week and always have a huge spinach salad mixed with tomatoes, broccoli, olives, peppers, onions, carrots, apples, berries, nuts, seeds, avocado, and whatever else I can fit in there. I top that with olive oil, Vega oil and balsamic vinegar.

Dessert- Occasionally, when I am going to cheat I will have some organic coconut milk ice cream. This is, obviously, made with coconut milk and not cows milk. It is delicious and pretty healthy. Coconut milk contains healthy MCT’s and has none of the dangers of cows milk. It is sweetened with organic agave syrup. I highly recommend it.

The only other cheat dessert that I will regularly eat is organic, dark chocolate. This has been shown to have a variety of health benefits. The brands I buy are those that support slave free, fair trade practices. These include Newman’s Own, The Endangered Species Chocolate Company and Green and Blacks.

So that’s my vegetarian muscle building diet. It’s very easy to follow, and a whole lot healthier than eating pounds of red meat and saturated fat.

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

Why in the world is that "concerning?

I just finished talking to muscle and six-pack expert Vince DelMonte who's creating a lot of buzz and excitement this week with the pre-sale of his No-Nonsense DVD Series that kicked-off yesterday at his site

-->  http://tinyurl.com/on-to-37

and he said, "I'm actually concerned..."

He explained to me that's he's afraid this entire thing may back fire on him because he sold over half of his 480 DVD's in the first 24-hours!

"Why in the world is that concerning?" I asked.

Vince says, "I think a lot of people are acting out of sheer emotional impulse."

That's probably because every top-notch fitness author is urging their readers to try out Vince's No-Nonsense System and visitors are dropping their jaws when they see all the before and after pictures of regular folk who have proven his stuff works.

Everyone wants to get absolutely ripped by summer time and according to his success stories - you can. The best part is that he has a plan for everyone - no matter what you look like right now or what your goal.

Don't believe me... see for yourself:
-->  http://tinyurl.com/on-to-37

Is Vince complaining? I don't think so. I think he's honored by the fact that he's going to have 480 new success stories to prove his stuff works. He's just worried that some serious and committed people, who miss this email, are going to lose their copy to a "tire-kicker" expecting a overnight miracle.

I told him, "I wouldn't worry about it Vinny. Your stuff only attracts hopeful and driven individuals so I'm sure you're system is going to create more walking billboards for you."

So if you're ready to start forging your own head-turning body then understand what's involved with a jaw-dropping transformation. It requires:

1. A cutting edge diet and training program, based on advanced techniques, and…

2. Your commitment to stick with the program.

Until Friday April 10th at midnight EST time, Vince is sending you point #1.

If you're ready to provide point #2 then click here:
-->  http://tinyurl.com/on-to-37

To your best body ever,
Arthur M.

P.S. If you want a shot at this life-changing system, you better make a move today because there's a VERY LIMITED number of these DVD sets, if he hasn't sold out by now.

I know a lot of my readers are signing up just to get access to his digital No-Nonsense Muscle Building and Six Pack programs as free bonus gifts (they retail at $107 each if you wait until after Friday)... PLUS he's giving you 5 brand new supporting bonuses and free shipping and handling until Friday April 10th at midnight EST!

Just head on over to this site as your first step to a world class body
-->  http://tinyurl.com/on-to-37

I'm going to tell you a secret...

It's a secret that took me several years to wrap my mind around, not to mention execute. It's a long-lost secret that many people in the supplement, diet and bodybuilding world don't want you to know.

It's the same secret that is scamming you out of 90% of your dream physique and 100% of your time and money...

If everyone knew this secret then you would see jaw-dropping physiques at your school or office, on the beach and in the streets and in your gym. If you knew this secret then you would recognize something different in the mirror.

Here is the secret:

The ONLY WAY I know how to build a head-turning, near-perfect physique is through a structured and progressive plan with consistent and focused all-out effort - that FORCES your body to change.

You must give your body a REASON to change.

In all my years as a fitness coach, I have never seen a dramatic body transformation from someone who "works out regularly" or "hopes they will change."

People who approach their goals with "half-hearted" efforts and "wouldn't mind changing" attitudes will never have the body of their dreams. It's sad but true.

They are the same people who blames their age and genetics, places their hope in the latest marketing pills and complain about all the contradicting information so don't do anything.

It's that guy or gal you see in the gym everyday that looks the exact same as last year... and the year before that. Hopefully it's not the same person gazing back at you in the mirror...

Make no mistake, when you work out, your body is sleeping and often LAUGHS back at you and says, "That's your attempt to change me? Nice try. We did this workout last week. I'm going back to sleep..."

Get this:

Your body would prefer to stay weak, soft and average. Our bodies were not meant to be fit, lean and muscular. They were designed for survival. Looking sexy and feeling confident is YOUR goal.

I was talking to no-nonsense fitness author Vince DelMonte about this and he said, "It boggles my mind how people expect to get results with the slow, simple and silly methods they use...." I asked him what me meant and his response seemed pretty hardcore but I have to admit he makes some valid points - especially since it's regular folk who follow his advice:

"Heck, when was the last time you saw someone treat their first set like it's their last? When was the last time someone told you they were nervous before a workout? How often do you see people training with a stop watch to keep their workouts honest or treating each rep like their life depends on it? It seems like every person I know who works out looks the exact same as last month... or even last year..."

As you, Vince and I know, rapidly cutting your belly fat, gaining rock-hard muscle and breaking bad habits require a DIFFERENT plan of attack and attitude towards achieving your goals.

Vince DelMonte just released 480 copies of his No-Nonsense Muscle Building and Six-Pack DVD Series today at 12pm EST. It's his complete muscle-shredding, belly-busting and ab-sharpening solution to a world class body.

According to over a dozen success stories on his page, his clients only wish they had started sooner and say that the more they follow his blue-print, the more it works.

The DVD's include the EXACT same system Vince used to gain 41-pounds of muscle in six months and defeat his skinny genetics. He also includes the EXACT program he used to cut 23 pounds of fat in 10-weeks and become a National Fitness Model Champion.

But let me say, after I reviewed Vince's DVD series, his system is not for everyone. It's not for wimps, over-analyzers, tire-kickers, know-it-all's or people expecting an over night miracle.

I know Vince has positioned himself, selfishly, to work with serious and committed people and if you don't fit the bill, then I would recommend you let someone else have your copy.

The truth is that Vince's stuff will work extremely effective if you fall into the following categories:

1. You’re angry about your current level of progress.

2. You’re sick and tired of spinning your wheels and looking the way you do in the mirror.

3. You’re fed up with this ridiculous plateau you’ve hit and you know you deserve more for how hard you work.

Sound like you? Click here for your next step:
--> http://tinyurl.com/on-to-37

Arthur M.

P.S. I don't mean to pressure you but Vince only has 480 copies of the DVD's and he's giving away free shipping and handling until Friday night at midnight.

Practically every top-notch fitness author, including myself, is announcing his pre-sale this week so I don't know 100%, but I'm pretty sure the system is going to go fast..

P.P.S. He's also giving away 5 brand new bonuses for the first 200 people PLUS his entire digital No-Nonsense Muscle Building and Six Pack Programs valued at $735 as a FREE bonus gift for trying out his No-Nonsense DVD Series.

Hurry! This offer might be sold out by now...
--> http://tinyurl.com/on-to-37

Muscle Building Cardio Workout

By Jason Ferruggia

My favorite muscle building cardio workout is to get up and go for a half hour walk before breakfast. I usually do this about four or five days per week and I do it for a few reasons. First of all, I do it for cardiovascular health. Too many people simply lift weights and ignore all the other components of fitness. I do it first thing in the morning because I know that if I start my day by checking email or doing some other sort of work the likelihood of me walking later in the day is very low. I get up and get it done immediately so it’s out of the way. Also, it increases my appetite and seems to stoke my metabolism for the day. This allows me to eat more with less likelihood of adding bodyfat. It also helps wake me up, clears my head, gives me time to think and packs my lungs full of fresh air, which is incredibly important during the winter when everyone around you is sick as a dog 24/7. I believe this is one of the many things I do that keeps me healthy.

There are a lot of hills in my neighborhood so it’s pretty easy to get the heart pumping. If you don’t live in a hilly area and are in decent shape you will probably need to wear a weighted vest or drag a sled. If you opt to wear a weight vest, which I do some mornings, depending on the route I take, be sure that you don’t get overzealous and add too much weight too soon. You have to remember that if you are walking for thirty minutes you are going to be taking a lot of steps. Each of those steps will add up to stress on your ankles, knees, hips and spine. So start with no more than ten pounds on the vest and try to keep the majority of the weight in the back instead of split evenly. Slowly, over time you can add a few pounds per week. Personally, I wouldn’t recommend ever adding more than 30 or 40 pounds to the vest if you are going to be walking for a half hour.

It should be noted that the more muscle mass you have the more calories you will burn when you walk. In fact, legendary bodybuilder and multiple time Mr. Olympia winner, Dorian Yates used walking as his only muscle building cardio workout to get him down to single digit bodyfat percentages before contests. That was because he carried nearly 300 pounds of muscle on his six foot frame. If you aren’t quite as jacked up as the Diesel, walking alone will probably never get you shredded. You are going to have to build more muscle or you are going to need some sprints and more intense methods to get the job done.

If you do decide to start walking on a regular basis for your muscle building cardio, please remember that one of the major benefits is getting outside and breathing heavy in the fresh air. Whatever you do, DO NOT walk on a treadmill. This is by far the most ridiculous invention in the history of the planet. There are roads, hills, sidewalks, woods, mountains and fields everywhere across the world. And there is no way that you can honestly tell me that you can’t find somewhere else to walk but on a treadmill.

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

How To Avoid Those 5 Awful Words...

[Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you.]

The Five Dreaded Words
Avoid "I'm Not in the Mood" with Some Libido-Lifting Tips
Tell me if you can relate to the following experience:

A long week of work has finally reached its end. Sure, the week was difficult, but the main reason for its lengthiness was due to anticipation -- anticipation of what the weekend held in store.

All weekends are great. But this weekend was billed to be WAY above average. Why? Because you were spending it with your significant other, away from it all, in one of the finest of hotels your city has to offer. And if a little bit of luck was on your side, it would turn out to be one of the more memorable "experiences" of a lifetime -- ahem, if you know what I mean (and I think you do).

Turns out, things didn't go as planned. The hotel was great, and the decor was to die for, but The Five Dreaded Words were spoken, the ones that always put the kibosh on a romantic night of lovemaking: "I'm not in the mood."

Each one of us have either felt or heard these words spoken before, and whether you're the giver or the receiver, it's never pleasant. Sex is a HUGE part of a relationship, and when opportunities for lovemaking go by the wayside, it frequently diminishes forthcoming opportunities -- whether it's due to fear of the same thing happening again, or the lowering of expectations.

The key, of course, is to have that "motivation" within you at all times so those Five Dreaded Words are never spoken. Here's a small helping of ways in which to keep your libido lifted so you can avoid the 5DW :

Diet

Skeptics argue that keeping one's libido lifted through diet is a self-fulfilling prophecy; in other words, if you think almonds or chocolate will lift your libido, odds are good they will.

But scientific evidence -- not psychosomatic hogwash -- suggests that certain foods do, indeed, lift one's libido. For example, a study from Southwestern University found that coffee beans lift the libido of females. For men, the love-lifting libation is tea, specifically Damiana tea. [Statement that appeared here has been removed at the request of Dr. Sarah Brewer. See comments below!]

As a man, all I can say is, "Say no more!"

Supplements

Supplementing with vitamins and minerals are, hopefully, a normal part of your daily regimen, but specific supplements provide a great boost to your sex drive. Take St. John's Wort as an example.

St. John's Wort has a multitude of benefits -- from improving one's mood to improving one's mind -- and those benefits can be found in the bedroom. Because of its mood-improving properties, studies have shown that 60 percent of people formerly uninterested in sex regained their interest after taking St. John's Wort.

Care for two more? Try ginseng and gingko biloba on for size (and no, I don't mean that kind of size). Ginseng is one of the earliest herbs to be widely marketed in the United States, and it's taken by millions of people regularly for the natural boost of energy it provides. So for people whose energy levels leave them pooped time comes for whoopee, ginseng is just the thing.

As for gingko biloba, this oddly-named herb stimulates blood flow throughout the body and brain (which explains why it's taken by those who have a hard time remembering things). As blood flow improves its flow throughout the body, it serves as the perfect elixir for those who have a hard time getting a, shall we say, "hard on."

Research published in the Journal of Sex Education and Therapy found that men who took gingko biloba regularly were able to maintain erections after six months (granted, gingko biloba is not an overnight healer, but the improvement took place, and it took place without the negative side effects that always accompany male impotency drugs).

A low libido may feel like something that's out of your hands; something that will come back on its own in its own due course. That may be the case, but more often than not, it can be through our every-day actions and lifestyle.

For more information on the "Why?" and "How?" of libido, you may want to check out a great new website I've discovered. At http://tinyurl.com/lowpressure you'll discover some of the hidden reasons why your libido has been slumping for so long, but more importantly, how to get it on the upswing quickly, painlessly, and naturally.

I hope you'll take this opportunity and visit http://tinyurl.com/lowpressure today. By the time your next weekend getaway comes around, you'll thank me (and your partner will thank you).

I recommend you visit their website immediately, where you'll get a crash course on how this issue has affected me personally; more information on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.

http://tinyurl.com/lowpressure

Source:
thirdage.com/sex/23-ways-to-lift-your-libido

Free fat loss course and book!

Wow.

This is one of the coolest things I have seen in a long time.

Fitness pro Jon Benson released a bombshell last week on the fat-burning world.

He is giving away a book's worth of material in his free 7-Day Personal Fat Loss Certification Course.

Free... and get this:  Anyone who completes the course gets his book "The Radical Fat loss Blueprint" free as well.

So there's nothing to buy at all... in fact you get tons of free stuff AND you can even earn bucks in the program.

It's just too cool for words.

So go see it for yourself:

http://tinyurl.com/fit365  <--- free fat loss course and book

Here is a short review:

The course is for anyone who wants to become their own "personal" fat loss expert. It is complete with a quiz each day and more material than most people sell in a book... and it's totally free.

After the course, you get his "Radical Fat loss Blueprint" free too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted body fat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle lost.

It then outlines the 'exact' workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.

This is down to the 'hour'... and it includes home workouts or gym workouts. Your choice.

This is his gift to my readers, and I am thrilled to share it with you.

Here you go:

http://tinyurl.com/fit365  <--- free fat loss course and book

Enjoy the course!

How to Gain Weight - Tips for Skinny Guys

If you’re naturally skinny and want to know how to gain weight and improve your physique, then you basically need to double up on your meals so you are consuming excess calorie. Remember this important fundamental concept.

Excess calories = muscle growth.

In other words, you want to be consuming more calories then what your body requires. If you normally eat one piece of chicken with your meals try to eat two. Increase your appetite by forcing yourself to eat more food at one sitting. Eat two of everything. If you normally eat 2 meals a day start preparing to eat 4 meals a day. This is an important component of any weight gain diet.

You may have heard about weight gain pills with claims that they can increase your appetite. If you look at the nutritional label, you will find they are pretty much identical to multi-vitamins. Save yourself some money and get a good multi-vitamin supplement instead. This is important because a small vitamin deficiency may cause appetite loss, fatigue, and other nasty symptoms which will impact your ability to gain more muscle.

Eat 5 or 6 proper meals per day. If you eat less frequently it slows down the weight gain since it makes you feel that your stomach is full. You should be eating every 2.5/3 hours including some protein/carbs/fat in every meal. Consume high calorie snacks like seeds and nuts throughout the day since it increases the caloric intake in your diet, and this is the main objective of a muscle building diet! Not only does increasing your meal frequency mean you will be eating more, but it will put your body in an anabolic mode, which is crucial for muscle gains.

In addition to sticking to a disciplined diet, you should incorporate a weight training program if you want to see results. When performing a weight training exercise it should be done such that muscles are stressed, also known as overloading the muscles. If you don’t sufficiently stress the muscles, then you won’t see progress. You don’t have to train the target muscles excessively; rather you must subject your body to out of the ordinary stress each workout to grow muscle and to gain weight.

In conclusion, the key to gaining weight is to consistently eat larger than normal portions and to choose healthy, high calorie foods and beverages, and make time for three large meals plus one or more calorie dense snacks every day! By following the weight gain tips in this article, with a disciplined diet/training you will certainly be on your way to an improved physique which will impress the ladies.

Sciatic Pain

Damn, That Pain In My ASS! (Sciatic Pain)
by Jesse Cannone, CFT, CPRS + Steve Hefferon, CMT

If you’re reading this article, it’s a good bet that you have a radiating pain running down the back of your leg that just won’t go away. If what I’m about to tell you sounds familiar, don’t worry, help is on the way.

Sciatica and Piriformis Syndrome are the same condition... it is just that the medical community is starting to call the condition by the muscle (Piriformis) that is involved and getting away from calling it by the name of the nerve that is involved (sciatic) nothing more than semantics.

Did you go see your primary care physician and get diagnosis of Sciatica only to have them refer you to an orthopedic specialist and than get a diagnosis of Piriformis Syndrome... and than be told to see a Physical Therapist and the PT tells you a little heat, ultra sound, electrical stimulation and some therapeutic exercises and we will have you good as new???

If this is the path you have been down and you're tired of all the worthless treatments that just don’t work, you must read this article! I guarantee you, it will likely be far different than what you have read or heard anywhere else!

First, let me tell you why today’s traditional treatment methods just flat out miss the boat. The medical community is so conditioned and focused on treating only the symptoms and trying to get in as many patients a day as possible, that many people are misdiagnosed and/or mistreated.

Sciatic pain is simply caused by pressure being placed on the sciatic nerve and there are primarily four things that can create this... you may have one or more of the following:

1. Pressure caused by shortening and tightening of the piriformis muscle. This is almost always due to months or years of muscle imbalances in the hip rotator muscles.

2. Pressure caused by spinal stenosis, which is a decrease in the space between the vertebrae. This is primarily caused by uneven pressure and compression due to muscle imbalances.

3. Pressure caused by Isthmic spondylolisthesis which is simply when a vertebrae slips or moves... this can sometimes pinch the sciatic nerve but often times people who have this condition don’t have any pain, symptoms, or even know they have it!

4. Pressure caused by a herniated or bulging disc. A herniation is when a disc protrudes out from between the vertebrae and this can either be caused by an event like a car accident, or, by months or years of uneven pressure due to muscle imbalances. It is also important to note that many people with herniated discs don’t even experience pain or symptoms, and many don’t know they have the condition.

As you can see, there is a trend here... in nearly every case, muscle imbalances are the primary cause of the pressure being placed on the sciatic nerve.

If you are not sure which one of the four is causing your sciatic pain, I recommend you start with the basics. Most cases of sciatic pain are caused by muscle imbalances so if you begin to work on correcting any muscle imbalances you have, you should start to see improvement right away.

There are several self assessments you can perform to help identify which specific muscle imbalances you have and these are covered in our Lose the Back Pain Video along with step-by-step instructions on what to do to eliminate your imbalances and pain. You can learn more by visiting http://www.losethebackpain.com

Sciatic pain comes about either due to a traumatic event, muscle imbalances, or a combination of both.

The event scenario is most likely the catalyst for sudden onset of sciatic pain. So what happens… when there is undue stress on the Piriformis muscle that stress causes it to go into spasm and then you have pain due to the Piriformis muscle putting pressure on the sciatic nerve.

In most cases, people go to physical therapy or minimize their physical activity to break the pain – spasm cycle and in most cases your symptoms subside. However…the event will also set you up for a life time of sciatic pain if the Piriformis muscle does not recover 100% in both strength and flexibility.

When you have an injury to a muscle, both strength and flexibility are compromised, and if your recovery ends before strength and flexibility return, you will never be 100% and will likely struggle with the problem forever.

The other way sciatic pain creeps into your life is due to your lifestyle and habits, and that is what we like to call the process. The process can be described as a prolonged onset of symptoms based on your everyday activities...

However, from a technical stand point the process really describes the development of the muscle imbalance in your hip. The Piriformis muscle is responsible for external rotation (moving your leg so your feet point outward). So over time that muscle gets tight from the positions you put your self in and weakens from lack of use.

Let me give you some examples of what I mean:

1.  If you sit on the edge of your chair with you legs separated and your feet pointing outward you are keeping your Piriformis muscle in a shortened position and that’s how it gets tight and with extended sitting in that position, it gets weak form lack of use. Hence the imbalance.

2.  Another example is runners and bikers who actually work very hard tend to get sciatica because they fail to keep a strength vs. stretch balance in their workouts. Hence the imbalance creates a greater pull toward external rotation and the result is a tight Piriformis and an irritated sciatic nerve creating pain.

These are just two examples of how muscle imbalances can affect the Piriformis muscle and cause Sciatic pain. You may not be a runner or cyclist but I’ll bet you have muscle imbalances that are causing your sciatic pain!

To learn more about muscle imbalances and how they affect your body, please read our article “Aches, Pains, and Injuries” which you can find on our website here: http://www.losethebackpain.com/achesandpainsarticle.html

Recovery Tip: In severe cases, the sciatic pain can run from the top of the hip to the bottom of the foot. It is very important to recognize that changes and shifting of pain is often times a sign of improvement. Further more as a way of gauging recovery, take note of how far down the leg the pain goes. If the pain goes to the foot one day and then only makes it to the calf and then to the knee and then it can only make it to the hamstring that is a sign of improvement. You should feel good about those noticeable improvements and this should give you encouragement to keep working toward a full remission of pain.

So how do you get rid of your pain?  Will learning one new stretch be enough? It very well may be. However depending on the severity of your condition you may need to change your activities of daily living to include new stretches, new exercises that include the use of the hip rotators like roller-beading, basketball, tennis, etc, and even better, specific corrective exercise specific to your situation... like those covered in our video. As always, learn as much as you can about your condition, so that you can ask the tough questions to your healthcare providers and get the best care possible.

One last point, sciatic pain is not caused by a lack of prescription medications so don’t think that taking some anti-inflammatories or muscle relaxants will fix it... it won’t! Also, many people are able to eliminate sciatic pain within days just by performing a few exercises and stretches... but not general exercise... the exact corrective exercises and stretches they need to do.

Find out what’s causing your sciatic pain and learn exactly which exercises and stretches you should be doing by watching our Lose the Back Pain Video. Order your copy now online at http://www.losethebackpain.com

Article courtesy of http://www.losethebackpain.com. Get the facts on sciatic nerve pain that your not getting from your doctor… free access to back pain articles, information, and research.

5 simple steps for ridding yourself of back pain

Millions of people suffer from back pain unnecessarily when there is actually a very simple solution, according to Jesse Cannone , certified personal trainer and back pain specialist. "Unfortunately, many people are led to believe that back pain is normal and were all supposed to experience it... well, thankfully, that’s not the case. Eliminating back pain is not nearly as difficult as most people think or are led to believe... it can actually be easy!" says Cannone.

Here’s the simple system that MUST be followed if you are looking for real, long-term, lasting relief:

1. Identify the cause – nearly all of the treatments people receive for back pain only focus on the symptoms and the healthcare professionals zoom in on only the problem area. The real key in eliminating back pain is to find out exactly what’s causing the problem... and most of the time it’s not even the back!

2. Address both the cause and the symptom – the best approach is a combination of treating the symptoms for pain relief while also addressing the underlying cause.

3. Be aware – many people suffering from back pain are not in tune with their bodies and during their treatment they do not realize what is working and what is not. In order to achieve long-term relief you have to understand how your body works, what’s causing the problem, and what changes have to be made to correct it.

4. Consistent Focused Action - achieving success in anything requires consistency and focused action. Most people with back pain won't make the time to work on their problem each day... instead they take pain killers which mask the pain and allow them to cause more damage while they continue with their life.

5. Don't do what doesn't work - we already know that most traditional treatments for back pain don't work.... why waste your time, energy, and money? The real key to eliminating back pain is to identify the true cause of the pain and then address it with a combination of treatments to treat both the cause and symptoms. Over 80% of all back pain is caused by muscle imbalances... NOT a lack of pain killers or surgery! Find out what's going on in your body and take action.

Here's just some of what you learn when you watch our Lose the Back Pain video:

• The four "physical dysfunctions" that are responsible for over 90% of all back pain

• Simple "self assessments" you can perform in just minutes, anywhere to help you pinpoint which dysfunctions you have

• 4 Step-by-Step "Corrective Action Plans" that show you exactly what you need to do to balance your body and eliminate your back pain

• the facts about back pain and other conditions like sciatic nerve pain and arthritis

• how to strengthen your lower back and abs to prevent injuries

Click here to order your copy of the Lose the Back Pain video now

Article by Jesse Cannone of http://www.losethebackpain.com. Jesse is a certified personal fitness trainer and post-rehab specialist and he has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain.

You Can Attract It

As you may remember, last year there were many teleconferences held on the Law of Attraction, which was and still is a wildly popular topic today. World-renowned hypnotherapist Steve G. Jones and leading health advocate Frank Mangano held their own series of calls on the Law of Attraction. I can say for myself, they were perhaps some of the most fun and exciting teleconferences I have ever heard.

After the calls however, Steve and Frank both felt that when it came to the Law of Attraction, there was just so much to cover. And the reason is because effectively mastering the Law of Attraction involves a few critical steps that many people seem to have trouble with.

And because each area of "difficulty" varies from person to person, to truly help everyone we would have to speak to each person individually and that would have taken days on end with so many people on the calls.

That's when they looked at each other and knew it was time to once again change the world. Steve knew he needed to take the time to start putting something together that would without question empower anyone to master the Law of Attraction and use it to change their lives.

After all, that's exactly what Steve used to change his life when he was younger. Without even realizing it, he was using all of the principles involved in the Law of Attraction to propel him forward to the life he always dreamed of.

Frank Mangano did exactly the same thing. He went from making $400 per week working in a place he knew was not meant to be a part of his destiny to living his dream, achieving financial independence and writing a book that became a best seller in 3 categories on Amazon.com in just one year.

I am proud to announce the unveiling of their newest creation. A 200+ page electronic book entitled "You Can Attract It!"

I have been authorized to give you the opportunity to pre order "You Can Attract It" before it is released to the general public.

Pre order Your Copy Now...
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And in "You Can Attract It", they are going to disclose every single secret they used to dramatically improve the quality of their lives using the Law of Attraction!

I have immersed myself in just about every piece of material on the planet when it comes to the Law of Attraction and I can say with complete conviction that this is the BEST!

First off, there are no gimmicks or games. Steve G. Jones and Frank Mangano are real people who achieved real goals using the Law of Attraction.

With a powerful foreword from a surprise guest who starred in the movie "The Secret" and some of the most effective yet profound principles, this book is a true winner.

Every single piece of material that lines the pages are supported by hard data that is the result of years of deep research and experience. You will discover everything there is to know about the Law of Attraction and more importantly how to execute it.

================================
Pre Ordering Available Tonight
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And here's the best part. One of Steve's primary initiatives is to make his products and services as affordable as possible.

Well, in honor of that initiative, (because you are a valued customer and a subscriber of mine) you can pre order "You Can Attract It" today for only $47.00!

This book is not yet available to the public and is scheduled for release by April 30th at an undisclosed price.

However, by pre ordering "You Can Attract It" today, you will not only save money but you'll also receive the Platinum Version of Steve's bestselling hypnosis program entitled, "Discover Abundance...Using The Law of Attraction To Get What You Want!"

This program alone sells for $79.95 and will put you in touch with that part of you which is ready to create riches, love, and happiness in your life NOW! Yours FREE when you pre order "You Can Attract It" today!

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If you are ready to attract all the things you truly desire out of life, wait no more.

Pre order "You Can Attract It" by Steve G. Jones, M.Ed. and Frank Mangano today and save yourself some money (it will make Steve feel as though his mission is being fulfilled).

To Your Success,
Arthur M.

http://tinyurl.com/uattract

P.S. Make today the day that you Attract the help that you need into your life by investing in this dynamic source of empowerment and capability.

You CAN Attract It!

And Steve G. Jones and Frank Mangano will show you exactly how. Pre order your copy NOW:

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Turbulence Training for Buff Dudes and Hot Chicks

I've got great news!

Due to popular demand, world-famous trainer Craig Ballantyne, author of the best-selling program, Turbulence Training, has FINALLY unlocked the vault to ALL of his world-famous fat loss, muscle building, and bodyweight workout programs.

And he's practically giving them away for less than 10 bucks!

No matter what your goal, he has a program to help you. If you want to do circuits, you'll find it.

If you want to use kettlebells and bodyweight exercises, you can do that too.

Want to workout in 10-12 minutes? There's a Turbulence Training program that does that!

But here's my favorite program, it's called "Turbulence Training for Buff Dudes and Hot Chicks" and you can get it for only $9.95.

Heck, that's less than a day pass at most gyms!

Just go here and grab this program:

=> http://tinyurl.com/TT-0209