Wednesday, February 24, 2010

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training 
http://bit.ly/8ASh80

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth:
Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the
Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

Check out The TT 21-Day No-Risk Trial

Monday, February 22, 2010

25 Bodyweight Exercise Ideas For Fat Burning

Alright, let's say you go into the gym and it's waaaaaaay too busy (or you are exercising at home with only one set of adjustable dumbbells) and you need some alternative exercises.

What can you do in place of dumbbell presses, dumbbell rows, split squats, etc.?

Well, here are 27 alternative exercises for you.

Situation #1 - You can't do dumbbell chest presses because all the benches are taken, so you can do...

- pushups
- close-grip pushups
- decline pushup
- elevated pushups
- off-set pushups
- pushups with your feet on the ball
- pushups with your hands on the ball
- spiderman pushups
- pike pushups
- or possibly the hardest two hand pushup of them all, decline close-grip spiderman pushups

Situation #2 - You're superset calls for dumbbell chest presses and dumbbell split squats, but you only have one set of dumbbells and you're set on doing the chest presses...what can you do for your legs?

- 1-leg lying hip extensions for beginners
- high-rep Bulgarian split squats for advanced
- high-rep split squats with your front foot elevated 4-6 inches
- 1-leg deadlifts
- 1-leg squats onto bench
- 1-leg squats standing on the bench
- deepstep-ups
- reaching lunges

Situation #3 - You're at the gym on a busy Monday night and your superset calls for dumbbell rows and stability ball leg curls, but all of the dumbbells are taken. What alternatives can you do using a pullup bar or smith machine?

Using the smith machine, you can do...
- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar
(advanced grip strength there!)

Using the pullup bar, you can do...
- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups

Whew!

Check out The TT 21-Day No-Risk Trial

Friday, February 19, 2010

Monday, February 15, 2010

The 5 Best Ways To Stay Fit While Traveling

by Sean Barker, CPT

1. Workout No Matter What. After a busy 5 days of sitting on my butt in meetings and seminars I still managed to workout 4 out of the 5 days while in Florida. Which is even more than I workout at home!

The first day I got together with some fellow trainers and we trained together in the hotel gym. It wasn't very big but had enough to get a great workout using our bodyweight and a few dumbbells.

Then the next day along we all headed to the local Powerhouse gym to get a great workout in a more upbeat gym atmosphere.

Whether it's a quick hotel room bodyweight workout, a hotel gym workout or a Powerhouse gym workout, just make sure you do some exercise while traveling to offset all the sitting down on airplanes and in meetings.

2. All You Can Eat. The great thing about travelling to new cities is experiencing new places to eat. But if you're not careful you could be paying the airlines extra weight on the way home, and I am not talking about your luggage...

So do what all the fit trainers did every morning to start their day off right; eat a nutritious breakfast. Even though our hotel served a FREE buffet breakfast every morning, most everyone who is in great shape skipped the bacon and breads and had a huge freshly prepared omelet stuffed with veggies with a little fruit on the side, me included. Keep lunch small with a salad or whole grain wrap so you don't get sleepy during the afternoon meetings, and enjoy a nice dinner with some lean meat and veggies and even a glass of wine.

3. Drink Up. I don't mean spend your nights at the hotel bar getting sloshed. I mean drink lots of cold refreshing water. It will keep you full and focused and your mind off the donuts and croissants sitting across the conference table.

It's really easy to drink lots of H2O during these hotel conferences as they usually serve you pitchers of water in your meeting rooms and in the big conference rooms. Just to be sure you always have water on hand, pick up a couple of litres of spring water at the hotel gift shop and keep on ice in your room.

4. Ditch the Cab. If you are up for some sight seeing or heading to a nearby restaurant for dinner, ditch the cab fare, get some directions and walk there instead. Google Maps on your smart phone works great for this! Walking is a great way to see a new city and burn some calories. Strolling back to the hotel after dinner is a great way to end the evening and ease the guilt from that decadent dessert.

You can also try to find a park or gym a couple miles away and walk or run there to get your heart pumping and your warmup out of the way.

5. Recharge. If you're traveling solo, staying at a hotel is a great way to get some extra rest and relaxation. You get the bed to yourself, and you have no worries of the kids jumping in the bed at the wee hours of the morning.

It's also a great time to catch up on some work or read that book you have been trying to get through. A dip in the hotel pool and a hot sauna afterwards might be just what you need to recharge your batteries before you get back on the road.

So there you have it, The 5 Best Ways To Stay Fit While Traveling so you're wife still recognizes you when you get home.

Get your FREE report "The Truth On Fat Loss, How To Finally Lose That Beer Belly" from Sean Barker at http://dadfitness.rxsportz.com.

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit http://dadfitness.rxsportz.com.

How I Gained 25 Pounds in One Week

By Nick Nilsson

This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight in only 7 days. Learn every little secret technique I used to accomplish this mind-blowing weight gain.

It started as a challenge to myself. If I took all the knowledge I had about weight gain and put it to work all at once, how much weight could I add to myself in one week? What would my upper limit be? I had some vacation time coming up where I could do nothing but eat, sleep and train so I decided to do it. This is my story...

I knew from the start that this weight gain certainly wouldn't be all muscle. In fact, it's impossible to gain that much weight in muscle in only one week (unless you're a baby elephant!). I was going to gain a combination of muscle, water and most likely some fat as well. That rapid of a weight gain, however, was going to force a lot of nutrients into my muscles quickly, resulting in some permanent muscle gains.

To start my maximal weight gain adventure, I first had to set myself up for it by dieting down. Why diet down to gain weight? Your body adapts most rapidly to extreme changes in environment. I knew I wanted to gain weight quickly, therefore I had to first subject myself to a restricted-calorie diet. When I would reverse my goals and begin to feed myself again, my body would react by rapidly sucking up every available calorie and holding onto it.

To further set myself up, the diet I went on was a two-week carbohydrate-restricted plan, much like the Atkins Diet. For two weeks, I ate less than 30 grams of carbs per day, sticking to meats, eggs, cheese and vegetables. This cleared out all the glycogen I had stored in my body as well as reducing the amount of water I was carrying (water attaches itself to carbs in your body - when you clear out the carbs, several pounds or more of water will be flushed out with it). It was kind of like squeezing out a sponge - you can fit more water into a sponge that's been squeezed totally dry than a sponge that's already moist.

It's important to note that I didn't restrict my water intake at all. That will give you exactly the wrong effect. If you restrict your water intake while dieting, your body will actually hold onto more water. If you give your body plenty of water, it will have no reason to hold onto every drop you give it and will flush it out regularly.

For training during this phase, I did three high-intensity cardio sessions per week for about 20 minutes each. This cardio was extremely tough and designed to burn as many calories as possible as quickly as possible. This would make my body extremely hungry for nutrients and ready to absorb as much as possible. I did high-volume, high-rep weight training (12 to 15 reps per set), 6 sessions per week with very short rest periods to further set up this effect.

After 2 weeks of this training and dieting, I was ready to start my weight gain. On Saturday evening, after my final training session for the week, I weighed in at 192 pounds.

On Sunday morning, I woke up and immediately took my first serving of creatine and glutamine. My focus on this day was to eat as much as possible, load up on creatine and glutamine and drink as much water as possible. Both of these supplements are excellent for forcing water into the muscles. Taking creatine alone can result in a 5 to 10 pound increase in weight over the loading phase of 5 days. To further maximize this effect, I had been off creatine for 3 months prior to this.

I took 4 servings of creatine and glutamine this day, along with eating as much as I could (for example, eggs, oatmeal, meats, potatoes, fruits, rice, etc.) and drinking buckets of water. I would continue loading creatine for the next 4 days, taking glutamine only after each workout from then on rather than with my creatine loading. I would start my weight training program on Monday. I was going to be doing a very demanding program, doing 12 total-body training sessions over the next 6 days.

My theory with doing multiple total-body training sessions is this: every single bodypart was going to get as much breakdown and stimulation as possible to maximize the amount of nutrients being taken up over my whole body. I would do more sets for the larger parts like chest, back and thighs and fewer sets for the other smaller parts. Every part would get worked twice a day for six days straight. This type of training is not appropriate for a long-term program as it would rapidly lead to overtraining in a matter of weeks. This was a one-week shot for me and I was putting everything into it.

After taking my creatine, I made breakfast, which consisted of 10 eggs and a bowl of oatmeal that would feed a family of 4. For flavor, I mixed in some fruit yogurt. To gain weight effectively, you really need to eat big.

I got to the gym for my first session that day and weighed myself. I had gained 10 pounds in the first day. Not a bad start! All that eating, drinking water and supplementation was paying off. My body was extremely primed for gaining.

My training session lasted about 45 minutes, during which I worked every bodypart. After the workout, I immediately took a mixture of whey protein (40 grams), creatine (5 grams), glutamine (10 grams) and Tang (sugary powdered drink mix) as well as some vitamins and minerals (multi-vitamin, calcium, magnesium, vitamin C, and an anti-oxidant). It's critical to provide your body with nutrients and raw materials to rebuild with as quickly as possible after training otherwise your body will just be breaking itself down.

I got home and set to work making lunch, which consisted of 2 large chicken breasts and a big bucket of spaghetti and meat sauce. Several hours later, I had a couple of cans of tuna, a sandwich and some ice cream. Please note, these meals are just samples of what I ate and not specifically what you should eat.

All during the day and evening, I was constantly drinking water. When I say constantly, I mean I got up every 10 to 15 minutes and drank a full glass of water over the course of the whole day. I was very well-hydrated, which is extremely important for weight gain. If your muscles don't have enough water, they simply can't grow.

My evening training session was also a total-body workout. At this point, my body was so flooded with carbs and water from having come off a low-carb diet, everything I did was giving my muscles an incredible pump. I was focusing on heavy weights for sets of 6 to 10 reps during my sessions and stretching out thoroughly after.

After the workout, I had another supplement and vitamin mix then went home. I had 4 eggs and a bowl of cereal for a post-workout meal, then a protein shake right before bed. I mixed up a protein shake and set it beside my bed so if, in the middle of the night, I woke up, I could drink a protein shake. This would provide extra calories and protein and reduce the amount of time I went without food during the night. And believe me, with the amount of water I was drinking during the day and during my training, waking up during the night was a given!

I repeated this type of schedule over the next days, continuing with my creatine loading, food loading and water loading. By the end of the second day, I had gained 15 pounds of bodyweight. By the end of the third day, I was up 18 pounds.

When I finished my creatine loading after the fifth day, I began taking a protein shake first thing in the morning instead. Taking protein immediately upon waking is the best way to start the day. It instantly reverses the catabolic state your body is in after fasting during sleep.

My training was going well and my body was sucking up everything I was putting into it. My strength gains were rapid and my fat gains were actually quite minimal. I was in the home stretch now. On Saturday afternoon, I went over to a friend's house and had a huge meal of Shepherd's Pie, which is basically a big pile of ground beef, potatoes and corn. Great weight gain food.

I went to the gym that night for my final training session of my weight gain week and tipped the scales at 217 pounds. In only one week, to give you an idea of the amazing strength and size gains I got, I was able to increase the amount of weight I could bench press for 8 reps by 30 pounds and I had added a full inch to my arms.

The best part is, this rapid weight gain was excellent for stretching the fascia of my muscles, giving them more room to grow (see link below for more information on fascia and stretching the fascia for increased muscle growth), leading to permanent gains in muscle size and potential muscle size.

Using all the knowledge and techniques (and appetite) for weight gain at my disposal, I had gained 25 pounds of bodyweight in only one week!

---

If you're interested in reading more about a full program designed along these very same principles, go to: "Muscle Explosion! 28 Days to Maximum Mass" -

http://hop.clickbank.net/?soyman/betteru&l=700

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

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 18 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://hop.clickbank.net/?soyman/betteru). He can be contacted at betteru@fitstep.com.

Sunday, February 14, 2010

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.

Saturday, February 13, 2010

Compound Exercise Overload

Compound Exercise Overload - One of THE Most Stunningly Powerful Single Workouts You Will EVER DO
By Nick Nilsson

With this extraordinary training technique, you will, in one single workout, achieve strength gains in a single exercise that would normally take weeks or even MONTHS with "normal" training. NO EXAGGERATION.

Right now, I'm going to unveil to you one of THE single most powerful training techniques that I've EVER discovered for making rapid gains in strength in a single exercise. It's elegant in its simplicity, brutal in its execution but quite literally ASTONISHING in its effectiveness.

This technique is used in my muscle-building program "Muscle Explosion! 28 Days to Maximum Mass" (http://hop.clickbank.net/?soyman/betteru&l=700) and believe me...it's TOUGH and it works like CRAZY.

I'll tell you right now, this will blow the doors off any preconceived notions you might have about training volume and how the body can respond and adapt to it.

Now, the very first time I came up with this technique, I used it to do dumbell shoulder presses. It was a Friday afternoon workout, and I did a set of presses with a pair of 60 lb dumbells. I was able to do 8 reps with them.

But on Monday, only a few days later, I pressed 80 LB DUMBELLS for 11 REPS - same exercise, and using strict form. That was a 25% increase in strength in only a matter of 4 days!

So what happened in that one single workout that gave me such a HUGE increase in strength in only a matter of days?

I'm going to tell you...

I call it "Compound Exercise Overload." And let me tell you, if you've hit a plateau in ANY exercise, this technique will shatter it like a brick through a window!

Basically, you're going to take a single compound exercise (a.k.a. multi-joint exercise like bench press, squats, deadlifts, barbell rows, shoulder presses, close grip presses, etc.) and do ONLY that single exercise for 45 MINUTES straight.

And that's not even the brutal part...

The brutal part is...you are only allowed 20 seconds of rest between sets!

And, here's the other brutal part...you're going to end up doing between 80 to 100 sets with NEAR-MAXIMAL WEIGHTS (relatively speaking - I'll explain below) of that single exercise for the ENTIRE WORKOUT.

This is one of the toughest workouts you can do (when you do it right) but you WILL be rewarded with results.

Compound Exercise Overload works to increase strength in several ways:

1. It focuses your nervous system on a single specific exercise, i.e. "greasing the groove" at a specific rep range. No competing training stimulii here, just very specific focus - it's one of the reasons Olympic lifters only use a few lifts in their training. It's also one of the reasons they can lift such extraordinary amounts of weight!

2. It allows you to have a LOT of practice lifting heavy weight - this helps you to perfect your form and become more efficient with your lifting technique.

3. The high volume of training (those 80 to 100 sets you're going to do) creates an emergency situation in your body which forces rapid adaptation by your body (both in muscle and connective tissue).

4. The high volume also forces a tremendous amount of blood into the target muscle group, which helps drive nutrients into those target muscles, which helps them recover and grow!

Combine these four factors and you've got one POWERFUL workout.

HOW TO DO IT:

This technique is best done at a time when your gym is not very crowded. You're basically going to be hogging a single exercise area for the entire 45-minute workout.

First, select a compound exercise to work with. We'll use the bench press as an example here. In actuality, you can use this technique with almost any exercise, whether it be compound or isolation (single joint). I refer to this as Compound Exercise Overload because it's most effective when done using a compound exercise like presses, rows, deadlifts, squats, etc. Isolation exercises can be used, but the effects won't be quite the same.

So get your exercise set up. If you're doing bench press, I HIGHLY recommend doing it in the power rack with the rails set up. That will allow you to use maximum weights without having to worry about being crushed or having to use a spotter the whole time. If you don't have a rack to use, the other option is to do dumbell presses. With dumbell presses, if you can't complete a rep, you can always just set the dumbells down.

Do a warm-up before getting started - whatever you prefer to do for a warm-up is fine. I like to do some general movements (like push-ups or a few pull-ups or a couple of minutes of walking on the treadmill) then a few light sets of the specific exercise I'm going to be working - nothing that will tax the body for what's to come.

With this technique, I encourage you to use a stopwatch, regular watch or other form of timer. If your gym has a clock with an easily readable "second" hand, that will be fine, too. Otherwise, you're going to have to count your 20 seconds of rest in your head, which is not as accurate (plus that 20 seconds will tend to turn into a LOT longer as you go through the workout and it's critical to keep it constant).

You're going to start with a weight you could normally do for about 6 reps or so. Start your timer or note the time on the clock because you're going to be doing this exercise for 45 minutes straight!

Lay down and perform ONLY 3 REPS with that weight, even though you CAN do six. DO NOT go anywhere near failure on this first set.

Now re-rack the weight and rest 20 seconds. Lay back down and do 3 more reps. Rest 20 seconds. You are going to repeat these 3 rep sets with those 20 seconds of rest until you are unable to get 3 reps with that weight anymore. This could take anywhere from 2 to 10 minutes, depending on the exercise and the amount of weight you're using.

The set where you only get 2 reps, Stop and remove 5 lbs each side of the bar (If you started with 225, you now have 215). Start again doing 3 reps sets and continue with 20 seconds rest period. Drop the weight by 10 lbs whenever you can't complete 3 reps during a set.

Be sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. It keeps your nervous system efficient.

On the final set (after 44 minutes are up) rest for a FULL MINUTE (aren't I generous :) then lay back down crank out as many reps as you can with the same weight you just ended with. You'll find that can probably get 6 to 8 reps on that set, just because of the increased rest period. [Note that the total of 45 minutes of the exercise includes the 44 minute of 3 rep sets AND the final set.]

This training uses neuromuscular specificity to allow you to teach your body the absolute most efficient way to perform a single exercise. Your body will learn to fire the exact sequence of muscle fibers it needs to do the exercise most efficiently, making fast strength gains possible.

And, don't use different variations of the same exercise (e.g. don't start with incline bench then go to flat bench). It's important to use the EXACT SAME exercise the whole 45 minutes for maximum adaptive response.

Do your best with the 20 second rest, too. This rest period will naturally increase during the times when you're making weight changes but even then, try to keep it as close as possible. Just do your best to stick with the 20 seconds.

When doing this technique with a barbell exercise, I like to load the bar with small plates as I load it for my starting weight. For example, if you're starting with 225 lbs on the bench press, don't just throw two 45 lb plates on either side. You'll be pulling a pair of those 45's off pretty quick! Instead, put one 45 lb plate on either side, then a 25 lb plate, then a 10 lb plate then two 5 lb plates. It's the same weight but when you can no longer hit 225 lbs for 3 reps, all you need to do is pull a small 5 lb plate off either side. This is much easier than pulling 45's off either side then loading 35's and a 5 back on.

Be sure to keep track of your starting weight and ending weight so you know what your numbers are and can improve on them the next time you do this technique. And be ABSOLUTELY SURE you take a full 2 days off training after you get done with this one. To maximize the adaptive response, those 2 days off are CRITICAL!

If you're going to try this technique with a training partner, it helps if they're the same strength level as you are (especially if you're doing barbell work). If you're doing dumbells, it's not as critical as you can just grab different sets of dumbells.

With a partner, you're basically going to be going back and forth with no real break. Twenty seconds is not a lot of time. If you're working with a barbell exercise and you need to switch weights, the moment you finish your set, you need to both start switching weights before your partner starts. When he/she finishes, you need to jump back and switch again.

It can be done (I've done it a few times training with another person) but it does make it harder to execute, depending on the exercise.

Conclusion:

If you're looking for a FAST way to get past a plateau and build your strength, I don't think there's anything better. It won't be easy but the results are well worth it!

If you're interested in reading more about the full program, go to: "Muscle Explosion! 28 Days to Maximum Mass" -

http://hop.clickbank.net/?soyman/betteru&l=700

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

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 "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://hop.clickbank.net/?soyman/betteru). He can be contacted at betteru@fitstep.com.

Friday, February 12, 2010

Online Tapping World Summit

As you know if you spend more than 5 minutes online looking for information to change your life, there is a lot of "stuff" out there.  Much of it is theoretical, processes and ideas that sound good but at the end of the day, don't give you: RESULTS.

And what I want to share with you today is a technique that delivers such tremendous results, quickly, that it falls into the "I can't believe this works this well" category after people use it.

Check out the video on the page below to learn about this amazing technique:

http://www.tryitoneverything.com/cmd.php?Clk=3543043

The video has a great clip in the middle from an unbelievable film called "The Tapping Solution" that stars Jack Canfield, Bob Proctor, Joe Vitale, Cheryl Richardson, Dr. Joseph Mercola and many others.

With this technique you'll be able to quickly and easily release emotional blocks, anxiety, anger, past traumas or phobias, and even eliminate physical pain and drop extra pounds. 

And my personal favorite is that you'll be able to attract what you want into your life by clearing out the negative and limiting beliefs you may be holding.

Nick Ortner, the producer of the film "The Tapping Solution" is running a HUGE fr*ee online event this month that teaches you both beginner and advanced uses of the technique.  You'll get to listen to over 20 audios for fr*ee.

Listen to one or listen to them all, totally your choice.

Nick ran a similar event last year and had over 81,000 people attend!  Like I said, this online event is BIG…

Check out this year's event, all the fr*ee audios, topics and speakers here:

http://www.tryitoneverything.com/cmd.php?Clk=3543043

And after you listen to the audios, please let me know about your individual results, because these stories of change and transformation is what makes my day!

Trust me...this event is different than any other online event you've ever heard of...

Arthur M.

P.S. - Remember, there's no charge for this event and when you register you actually get five really cool audios to listen to right away so that you can learn the basics of this technique and see the results for yourself immediately.

http://www.tryitoneverything.com/cmd.php?Clk=3543043

[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]

7-Step Detox Diet

It's about that time of year.

This is when folks slowly start dropping off from their workout program, or cheating on their diet.

And for a lot of folks, weekend eating - particularly Super Bowl weekend eating - is to blame.

When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.

But I'm not here to recommend that...no way.

Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...

...so that you never need to do an extreme 7-day or 2-week cleanse.

Here's Craig to tell it like it is:

I just got back from the Super Bowl and got a chance to sit in the front row right in the end zone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.

But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.

I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.

You see, my biggest "beef" with the entire theory of "detoxing" is this...

It is simply NOT possible to EVER detox your body.

Why?

Because it's such a vague statement.

What does "detox" mean?

How do you measure "detoxification"?

What do you even define as toxins?

And when do you officially become "detoxed"?

The answer is, "You don't."

It's impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain "toxins".

So....what's the real deal on detoxing?

Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent "toxin build-up" in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.

You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.

(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I don't want to see the same thing happen to you. Tread cautiously with the booze.

So that's it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese

Right?

Of course.

And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:

=> http://bit.ly/8ASh80

Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.

Stay strong,

Craig Ballantyne, CSCS, MS 
Author, Turbulence Training

PS - I also believe you should avoid toxic relationships...

...so you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?

Or are they toxic too?

Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.

If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.

You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:

=> http://bit.ly/8ASh80

Please click that link to get started losing fat & getting rid of the toxic baggage in your life.

Thursday, February 11, 2010

Using HIGH Reps To Build Muscle?

Using HIGH Reps To Build Muscle? Three Ways To Do It That Will Shatter ANY Muscle Growth Plateau!
By Nick Nilsson

Normally, when you think "muscle," you probably think "low reps"...but I've got three ways to use HIGH reps to slap the muscle on you FAST.

When I say "muscle building," I'm sure the first thing that jumps into your head is NOT high-rep training!

In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).

Here's the thing...that can actually be a HUGE mistake!

Just like heavy weights and low reps, the higher rep ranges can be a VERY valuable and even ESSENTIAL tool in your muscle-building arsenal.

I've got three high-rep training techniques I want to share with you right now. And I'm going to explain EXACTLY why each one is critical to your muscle-building success.

1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here's a hint…it's not about resistance…it's about physiology.

In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there. But AFTER you've stimulated the growth, you've got to supply NUTRIENTS to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn't pump up very easily? It's probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which SETS THE STAGE for future muscle growth.

The high reps sets don't directly CAUSE muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a VERY light weight. Basically, pick an exercise and just CRANK out the reps. Do this EVERY time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you're performing high reps!

As a matter of fact, you CAN. In fact, it's one of THE best training techniques you can use for building muscle FAST. It's a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular "20-Rep Squat" program),

This moderate-weight, high-rep training has many of the same circulation benefits of the VERY high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I've also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh. You'll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you're going to do on the rest of your sets - just get as MANY as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be AMAZED at how much weight you can use with this style of training.

We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using HEAVY weights at the same time.

Another benefit…because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It's best done in a power rack, where it's easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I've done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I'm a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!

If you're interested in a program that makes use of ALL of these techniques, definitely check out my latest book "Muscle Explosion! 28 Days To Maximum Mass."

I make use of each one of these techniques during various phases of the program. When it comes to building muscle FAST, I've not found a program that works better:

http://hop.clickbank.net/?soyman/betteru&l=700

Check out this great feedback I've received from one of the users of the "Muscle Explosion" program:

---

"I finished the last workout of 'Muscle Explosion' yesterday. I've gained close to ten pounds during the month of workouts. Not bad at 45 years old! I had the feeling this was going to be a tough system, and I was more than a little afraid of the five-days-in-a-row of heavy deadlifts. But I stuck with the plan, endured the feelings of physical shock during the workouts, and the soreness afterward.

Nick, you're really on to something here. I don't think I could personally continue at this intensity week after week, but what a fantastic growth spurt method.

I love the way you're 'pushing the envelope' and refining and advancing the art and science of natural bodybuilding. You don't just rehash the great ideas, you turbo-charge them!

- Tim Lauber

---

Here's that link again:

http://hop.clickbank.net/?soyman/betteru&l=700

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

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 "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://hop.clickbank.net/?soyman/betteru). He can be contacted at betteru@fitstep.com.

Wednesday, February 10, 2010

Great muscle-building book...terrible sale :)

Yep, it's true, Nick Nilsson is having the worst sale EVER on his Muscle Explosion book. Ordinarily, one would think that he'd want to have a really GOOD sale, but not Nick! :)

I'll give you the rundown on the sale first, then tell you more about the book below, if you're interested (it's a SERIOUSLY powerful muscle and strength-building program, just fyi).

---

Here's the link, if you just want to go check it out now:

http://hop.clickbank.net/?soyman/betteru&l=700

---

So here's the deal...right now, the book is priced at $27. For this big sale, the price is staying at $27 all week. On Friday, at midnight, he's going to raise it through the roof...all the way to $29.95.

So if you don't act fast, you could end up paying an extra $2.95.

Of course, if you DO wait until the price skyrockets that 3 bucks, you're going to miss out on the limited-time bonuses he's throwing in for this week only. Your call.

He's including:

1. The Best Ab Exercises You've Never Heard Of - Core Strength Edition

This book is FULL of exercises designed to target only core strength (shocker there), helping you develop steel girder strength throughout your abdominal area, which will come in VERY handy with the Muscle Explosion program, believe me.

2. Top Secret Arm Training

Since Nick started training 18 years ago, he's been keeping journals, recording all his exercise notes, tips and techniques. They're like his "mad scientist" lab books and this one is all about arm training...biceps, triceps and forearms. This is raw stuff...no pictures or video but a TON of training info without an ounce of fluff.

3. Top Secret Chest Training

Same deal as #2 but with chest exercises and training techniques. It's like distilling YEARS of training experience into a neat package that you can print out, take to the gym and totally freak everybody out with.

So those are the limited-time bonuses that disappear at midnight on Friday, along with the jacking up of the price by 3 bucks. Go here now to get your stuff:

http://hop.clickbank.net/?soyman/betteru&l=700

------

About Muscle Explosion

If you're not familiar with Muscle Explosion and you're interested in massive increases in muscle in very short periods of time (how does 5 to 10 lbs in 4 weeks sound?), you're in for a treat...

...Because this program is designed to literally FORCE your body to add muscle mass and gain strength in order to survive.

And yeah, that sounds ominous, but just wait till you see Week 2 of the program...

Nick will be giving you a full rundown of the program live Wednesday night, in a complimentary teleseminar about the Muscle Explosion program. He will also have an open Q & A session where he'll answer your questions about the program and about muscle and strength-building in general. He'll be doing it on my own, so there'll be nobody else to interrupt any rants or tangents he might go off on :)

Here's the call-in info for when the teleseminar starts (you can listen on the phone or online from anywhere in the world) and the page where you can submit your questions:

Title: Muscle Explosion Teleseminar
Time: Wednesday, February 10th at 7:00pm Central
Listening method: Phone + Web Simulcast

To attend, visit:

http://hop.clickbank.net/?soyman/betteru&l=707

I'll tell you right up front, this is a very tough program, and definitely not for beginners. He originally designed it to push himself to the limit to see how much muscle he could gain in 4 weeks. He worked in all the most POWERFUL mass-building tricks he knows into this program. When you put them all together in a synergistic, targeted fashion (training, nutrition and supplementation), the results are downright STUNNING.

Check this out:

---

"I finished the last workout of 'Muscle Explosion' yesterday. I've gained close to ten pounds during the month of workouts. Not bad at 45 years old! I had the feeling this was going to be a tough system...but I stuck with the plan, endured the feelings of physical shock during the workouts, and the soreness afterward.

Nick, you're really on to something here. I don't think I could personally continue at this intensity week after week, but what a fantastic growth spurt method.

I love the way you're 'pushing the envelope' and refining and advancing the art and science of natural bodybuilding. You don't just rehash the great ideas, you turbo-charge them!

- Tim Lauber

---

Anyway, that's all for now.

And yeah, he's got samples on that page...so check it out now:

http://hop.clickbank.net/?soyman/betteru&l=700

 

[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]

Monday, February 08, 2010

5 Reasons to Avoid Cardio for Fat Loss

Maybe you've been told that cardio is the best way to lose fat...but if you're not getting results with that long, slow, boring program then I have shocking news for you.

Recently, Men's Health and Women's Health fitness expert Craig Ballantyne emailed me the top 5 reasons why trainers should stop telling their clients to do cardio.

I was surprised by all of the research that is out there showing just how ineffective cardio is for fat loss.

I know I sure won't be using it to burn belly fat in the future.

Now sure, cardio is good for endurance athletes and for your health, but when it comes to fat loss, here are the 5 reasons to kick cardio to the curb:

1) Cardio machines over-estimate the number of calories burned by up to 31%. (reported in Mens Health, Feb 2009)

2) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds. (Reference: Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

3) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008).

4) Even scientists admit that cardio does not burn as much fat as you'd expect based on the number of calories burned in a workout. (Reference: Br J Sports Med. 2009 Sep 29)

5) And finally, head-to-head research has shown that interval training works better than slow cardio for fat loss - even when diet is not changed. (Reference: Int J Obes 2008 Apr;32(4):684-91).

Wow!

If you're like me, you would never have known about that research if it wasn't for experts like Craig Ballantyne exposing the truth about cardio.

Now you might be thinking, if cardio doesn't work, then WHAT DOES?

Well, don't panic. Insider experts like Craig have known for years that nutrition, interval training, and resistance training are the 3 most important secrets for helping you lose belly fat.

In fact, Craig's workout programs have been used by millions of men and women through his articles in Prevention, Men's Health, and Women's Health magazine, plus through his Turbulence Training program.

Now I'll be honest with you, and don't tell Craig this, but while his workouts in the magazines are good, they aren't nearly as fun and effective as the workouts in his Turbulence Training System.

In fact, I want you to try my very favorite Turbulence Training workout that you'll find here:

=> http://bit.ly/8ASh80

It's fun, fast, effective...and doesn't require any long, slow, boring cardio or fancy machines at your commercial gym.

So skip the cardio, because research and results prove that it just isn't worth your time.

To your success,

Arthur M.

Wednesday, February 03, 2010

3 fast-food fatloss-tips

Fitness madman Jon Benson is at it again... this time telling us you can get "skinny eating fast-food..." And he intends to prove it. Naturally you have to modify the way you eat fast-food (duh!) but his tips are really clever. Here's 3 for you today...

Arthur

----------------------------------------------------------------|

3 fast-food fatloss-tips

----------------------------------------------------------------|

Believe it or not you can get lean by eating fast food.

I know, it sounds crazy... but in a few weeks I'm going to prove it to the world with the release of my newest mini e-book "Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day."

Do you think I'm joking?  I'm not.

Of course there's a WAY to eat fast food and drop the pounds. You can't just eat like everyone else does. That's common sense.

And believe me, there are more healthy ways to drop the pounds than eating fast food... for sure.

But the way I figure it: Would you rather be healthIER and lean or UNhealthy and overfat?

Silly question... so consider "Fast Food Fitness" a path to the lesser of two evils... and one that actually got me to 10% bodyfat (that's pretty lean!) a few years ago.

Here's how it started:

I simply hate to cook!  I have since solved that problem... I hired a part-time chef (it's cheaper than it sounds)... but until two years ago I was eating out every single meal... I mean EVERY MEAL.

Most of the time... not all of the time, but most of the time... these meals were fast food joints like burger joints and even fried chicken places.

But I had to keep my physique, so ... what to do?

Well... you'll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of "Every Other Day Diet plan"... everyone who owns a copy before "Fast Food Fitness" hits the Internet will get half-off.

So go here if you don't have EODD yet ...

click----->  http://eodd.rxsportz.com

Here's 3 of my top 25 fast-food diet-tips... just these 3 will take you 1/3 of the way there...

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF.

Half to go... half to eat there.

Eat half now.... then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick... give it a shot.

Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here's the "still tastes good" trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I "pick" at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 "picks" at the bread... about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken... try it. Then strip most of the skin off the fried chicken. Not all... most.

You still get the taste, but with far fewer bad food-stuffs and calories.... make sense?

Enjoy the tips... but remember, the healthiest (and tastiest) way to eat is still my Every Other Day Diet plan, which works in your favorite foods each week....

click----->  http://eodd.rxsportz.com

 

[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]

Tuesday, February 02, 2010

5 ways to bust through a fat loss plateau!

Ever hit a "wall" in your fat loss program where your progress just seemed to come to a schreeching halt?

Perhaps you're experiencing it now...

Well, good news -- scratch that, GREAT news.

Fitness model and author John Romaniello is offering a complimentary download of his new fat loss report "Why You've STOPPED Losing Body Fat...And How to Fix It" over at his website.

The download is totally FREE:

http://bit.ly/aL7gKT <------- *FREE* Download

John really went over the top here -- more than 25 pages of pure, actionable content that will absolutely help you immediately begin losing fat FASTER.

Here's the link again:

http://bit.ly/aL7gKT <------- *FREE* Download

Enjoy the report!

Arthur M.

P.S. There are no "strings" here. Just tap on the link above and you'll be downloading the report before you know it.

Monday, February 01, 2010

1 "Weird" Workout Program

I've never tried a workout like this before...but I just reviewed the new Turbulence Training Adrenaline Circuit Workout and it looks so cool!

You'll agree though, that it's also kind of weird.

I mean NO other trainer is using intervals in this set-up, but Craig actually explains WHY you are doing them that way. If you're into the science behind workouts, you'll love his Adrenaline Intervals article.

(Of course, 95% of trainers out there don't have a clue about the science of fat loss - but with Turbulence Training Adrenaline, you'll get shown scientific PROOF that this program works.)

Turbulence Training is the ONLY choice for smart workouts that are proven, FUN, and guaranteed to get results.

And if this is the year that you're finally going to get the results you deserve, than you need the complete "4 for 1" Turbulence Training package that is on sale this week.

For beginners, you'll start with the TT Beginner Total Torso Training program, and then graduate to TT 2K10, then to TT Transformation, and finally to TT Adrenaline.

And if you're advanced and want the Ultimate Challenge, you can go directly to TT Adrenaline. Do that circuit challenge, and post your results on the TT Member's Forum.

Just say NO to cardio, and YES to results with Turbulence Training.

But hurry, the TT "4 for 1" offer ends on Wednesday, February 3rd.

On that day, the January workouts will be pulled from the offer.

But until then, you will get immediate access to all three January TT Workouts PLUS the new TT Adrenaline program for the price of one workout (only $19.95).

So it's now "4 for 1".

Oh, and the TT Kettlebell 15-Minute Express workout will be ready soon too! (So make that "5 for 1"!)

PLUS you'll also get 30 days free in the TT Member's area where you can ask Craig all of your training and nutrition questions

The total value of all of these workouts and bonuses is well over $119, but you can get this Complete TT 2K10 Package for only $19.95 today.

Click here to get started with this amazing fat burning deal:

=> http://bit.ly/9ZGIBq

But hurry, because this is your LAST CHANCE to get all of these workouts and bonuses for such a low investment before they get put back in the TT Member's Platinum Vault.

To Your Success,

Arthur M.

http://bit.ly/9ZGIBq

PS - Don't forget, you will also receive...

...30 days access to the TT Member's area and forum where you can ask Craig ALL of your training and nutrition questions.

Craig watches that forum like a HAWK, checking in every few hours to make sure all questions get answered and new members get welcomed.

So make sure to take advantage of his help and the complete social support system from all other TT Members.

PPS - Get ready for TT Adrenaline...

...this is a new scientifically-formulated workout program unlike any other Turbulence Training workout Craig has ever designed...

...Click here to get access to the workouts IMMEDIATELY:

=> http://bit.ly/9ZGIBq

NOTE: This promotion ends on Wednesday, February 3rd, and then these three workouts will be removed and locked up in the TT Platinum Member's Vault.

PPPS - Your results are guaranteed by Craig's 100% money back promise. If you aren't COMPLETELY satisfied with your results from the TT programs, just let Craig know and you'll be refunded your $19.95 before the end of the 30-day member period and you won't be billed any additional charges.

And no matter what, you'll get to keep ALL of the workouts!

[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]