Saturday, July 31, 2010

More About The Workout System...

It's been going on now for 5 days...

... but all good things must come to an end.

Jon Benson's 61% off sale that includes BOTH his best-sellers, "7 Minute Body" and "7 Minute Muscle" comes to a close this Sunday at midnight...

     ( You get BOTH books for one price and that price is 61% off until Sunday... ) <

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More About The Workout System...

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7 Minute Body is the in-home version of 7 Minute Muscle.

If you're super-busy or if you're over the age of 55 and want a reasonable exercise plan, 7 Minute Body is for you.

7 Minute Muscle is the same principles applied to what Jon does: Gym-based workouts. Same super-short workouts, but using weights rather than bodyweight or resistance bands.

You've probably seen the science... but now here's the word on the street:

     "Three weeks ago I started a personal 12 week challenge
      (hate contests with others). I started at 129kg (283.8lbs),
      41 inch waist, 23% bodyfat. Thanks to 7 Minute Muscle and
      EODD, and Tom V's scientific goal setting, in 3 weeks I've
      lost 5.5kg (12.1lbs) of fat, 1.4 inches, and 2.3% bodyfat."
      -- John Mulcahy

     "I must really say a huge thank you for 7 Minute Body... I
      have seen great gains in the past 3 months having used it!
      Not to mention how enjoyable the workouts are."
      -- Sandy W.; South Africa

     "I purchased 7 Minute Muscle and have been following it
      for a couple of months.  Have dropped 43lbs over the last
      4 months and gained muscle mass by using your program...
     At age 66 I am getting in pretty good shape and my stamina
     has increased tremendously..."
     -- John Belding

That's three out of hundreds of unsolicited testimonials Jon receives every week from readers just like you who decided to...

:  Shorten their workouts by up to 80% and see better results;

:  Try a system that has progression built-in to it so you never
   have to think about whether or not you're moving forward;

:  Apply the most cutting-edge scientific principles of resistance
   training that demand shorter, more effective workouts and
   greater results;

:  Combine resistance and cardio-style training into one
   session to shed bodyfat and gain lean muscle at the
   same time;

:  To finally have a workout system that's easy on the joints
   but still increases power and shape!...

And so much more... all at 61% Off UNTIL SUNDAY...

Here: <


Arthur M.

P.S.  Here's Jon's blow-it-out surprise:

Next week the Intermediate/Advanced 7 Minute Workout Videos come out featuring pro trainer Vince DelMonte. These videos show Vince training live doing Jon's Phase 2 Protocol (14 minutes; still 7 minutes per body part) and some incredible advanced techniques for fat burning and putting on lean muscle.

Anyone who owns 7 Minute Muscle or 7 Minute Body before Sunday midnight will get a shot at these videos BEFORE the general public... and at more than 50% off retail... much more...

But you need to go here now, this weekend, to ensure your spot in line, as these videos will go fast...

Remember:  To get the videos you MUST own 7 Minute Body or 7 Minute Muscle... sorry, but no cutting in line here!  : )

Check it out: <

7 Secrets of Nutrition & Flexibility

If you struggle with a stiff back, tight hamstrings, or locked-up shoulders or hips...

... then you're going to LOVE this new website I just found:

This yoga teacher, Lucas, has a bunch of great resources to help you improve your stretching flexibility quickly and naturally.

Let me know what you think...


Arthur M.

Friday, July 30, 2010

Are you ready to make a significant change in your health and vitality?

Most people only dream about such opportunities... They want to start eating healthier but they don't know how... or they think they don't have time. Or maybe it's the thought that to be "healthy" you have to eat like a rabbit...

Living Light International, the world's premier gourmet raw food culinary school, wants to show you a different way.

They're offering a free video right now featuring Cherie Soria, the Mother of Gourmet raw vegan cuisine, showing you step-by-step how to make 3 delicious and healthy breakfast options.

Just click on this link to get access to the video. It's great content and there's no obligation to purchase anything.

Click here to watch:

Breakfast of Champions

Just click on this link to get access to the video. Its great content and there is no obligation to purchase anything.

You will learn how to make:

Cinnamon Oatmeal

Crunchy Buckwheat Granola with Almond Milk

Date and Walnut Scones

Delicious and healthy comfort foods!

Click here to watch:

Breakfast of Champions

If you are wondering whether you will get recipes that you can print out and refer to, the answer is YES!

The Ugly Truth About Back Pain

Please find below a special message from Jesse Cannone, co-founder of The Healthy Back Institute.  He has some important information to share with you.

The Ugly Truth About Back Pain

Here’s a little-known fact.  The real cause of the pain is almost always overlooked.   clip_image001Most doctors only treat the symptoms. They use “band-aid” treatments like: 

  • Cortisone shots
  • Dangerous drugs
  • Physical therapy
  • Surgery
  • Chiropractic manipulation

These may work. When they do, it’s almost never long-term.

It’s not until you treat the “hidden” underlying causes that you get lasting pain relief. Back pain is almost always caused by muscle imbalances which are a result of hip-dysfunctions.

What are “hip-dysfunctions”? In short, they’re the combination of tight and loose muscles in your upper legs, buttocks and hips that pull your pelvis and spine out of their natural alignment over the years.

This makes your back muscles work against the grain so they get hurt … it puts pressure on your spine, discs and nerves and causes all kinds of back, neck, sciatic related pain.

The good news is, it’s VERY FIXABLE – without expensive and never-ending trips to a chiropractor, without dangerous prescription drugs and without surgery.
Fixing the imbalances causing these dysfunctions returns your body to the natural, balance structure it was when you were young and didn’t have back-pain

clip_image003Medical doctors and Chiropractors are finally catching on and using this method as a treatment with their back pain patients. The results are nothing short of impressive.

Jerry Talisman of Carlsbad California claims: "50 Years of Chronic Back Pain and Sciatica Gone in Just Days!" And tens of thousands of others are reporting similar success using this "formula"...

In my new book The 7 Day Back Pain Cure I do what no one else in the medical community does, and that is put together all of the pieces... see, most people when they have back pain usually get treatments that only mask the pain... and even then, the treatments only address the physical symptoms...

In my new book, I show you:

· Why traditional treatments always FAIL to deliver lasting relief

· The 7 mistakes that most people make that keep them in pain

· How to identify the real, underlying causes of your pain

· Which treatments work, which ones don't and how to know which is right for you

Now Here’s the best part. Right now I am actually giving my new book away for free... you can also buy it on amazon or Barnes & Noble, but if you grab one of the free copies from our website, I am going to donate $2 of the tiny shipping fee to Habitat for Humanity or - you even get to choose the charity!

So, if you suffer from any type of back pain, I highly recommend you go grab yourself a free copy of my book now... and if you get to our website and we are out of free copies, you should go buy it on Amazon... it's that good!

Click here to grab a FREE copy

I'm sure you'll find it helpful, especially if you are in pain now.


Jesse Cannone,
Co-Founder of The Healthy Back Institute

P.S. If you don't have back or neck pain, but you know someone who does, please be sure to forward this to them... I'm sure they'll thank you greatly.

Thursday, July 29, 2010

Back Pain? Sciatica? Grab This Free Book Right Now

I don't know if you saw it, but a few days ago, I emailed you about a great new book called "The 7-Day Back Pain Cure"...

Well, it was written by Jesse Cannone. Jesse is recognized as one of the leading back pain relief experts in the world and right now he is giving away FREE copies of this new book.

It's not an eBook or anything like that... it's a real book and it's for sale on Amazon and at Barnes and Noble, but don't go buy it because if you go to his website right now you can get a free copy. You just pay a small shipping fee...

But it gets even better... a portion of your shipping fee is donated to one of two great charities: Habitat for Humanity or - you choose.

Click here to grab a FREE copy

Not only is the book fabulous, but he's done such a great job in taking complicated issues like back pain and the many things that cause it, and he's broken it down into an easy to read and understand book.

I found it very eye-opening and I have already made many changes to my daily routine from how I sit, to what I eat (or don't eat), to how I exercise and more... and I don't have back pain! But I DO want to prevent it.

Plus, what I like most about the book are the "7-Day Action Plans" that he has at the end of the book... so based on your situation or condition, you choose the action plan that's best for you... then all you have to do is follow the steps. For example, if you have a herniated or bulging disc, then use that action plan.... Neck pain? page 172... Sciatica? page 178

So, if you suffer from any type of back pain, I highly recommend you go grab yourself a free copy of his book now... and if you get to his website and they are out of free copies, I'd go buy it on amazon... it's that good!

Click here to grab a FREE copy

I'm sure you'll find it as helpful as I have, especially if you are in pain now.


Arthur M.

P.S. If you don't have back or neck pain, but you know someone who does, please be sure to forward this to them... I'm sure they'll thank you greatly.

Monday, July 26, 2010

7 Key Factors for a Perfect Workout

By Craig Ballantyne, CSCS, MS

Here are, in order, the 7 key phases you need to go through in order to have the perfect "fat burning, lean body sculpting" workout.

1 - Self-Massage

I've been doing this half-heartedly for years, but recently started taking this more seriously, using a foam roller, tennis ball, and Acuball to "tenderize" my muscles prior to training. I'll do some videos and articles on this soon, I promise.

2 - Mobility Warm-up

Just like you see in all of the TT workouts, I use bodyweight exercises, dynamic stretches, and even static stretches prior to training - depending on my needs or my client's needs.

3 - Explosive Exercise

Before I hit my main strength exercise, I'll do a jump exercise (if I am focusing on a lower body workout) or a medicine ball throw (if I'm focusing on bench presses or military presses).

You've already used TT programs with jumps, but expect more medicine ball throws soon.

4 - Main Exercise

Now I move to the main exercise, such as squats, deadlifts or bench presses (and military presses or handstand pushups).

In your TT workouts, you'll start with a superset of the most important exercises as your main lifts.

5 - Assistance Exercises

We're about 15-20 minutes into a workout by now, and this is where I'll add assistance exercises for my strength work or metabolic circuits for a fat loss program.

6 - Ab Endurance Exercises

Personally, I've been doing a lot of the basics - planks, side planks, Stability Ball planks, and rollouts. In TT programs, you get a little more variety, including TRX or Ball Pikes, plus Jackknives, cross-body mountain climbers, etc.

Just remember, you do NOT need (or want) to do crunches or sit-ups.

7 - Interval Training

If you are new to interval training, just listen to what Turbulence Training Transformation Contest Winner Charles Hiller has to say about it:

"Interval training, has opened my mind up to a better way of getting in shape and loosing weight. I am spending much less time in the gym, and obtaining results that I never thought possible - over 30 pounds in 6 weeks with TT. I have more energy, feel better, and no longer suffer bouts of depression. TT and intervals gave me back my life."

And from Turbulence Training fan, Annette Hall:

"As an aerobics teacher since the age of 16, it has been extremely hard for me to accept that Intervals are the most effective fat burning method of training. However, I realized after reading on the TT site that if aerobics were effective I should have been as thin as a stick and I wasn't! Since switching to intervals and TT workouts I have not only lost over 28 pounds, I am fitter than I have ever been and am wondering why people bother with aerobics for fat loss!"

Interval training is powerful and proven, and is an essential part of the perfect workout. If you aren't using interval training in your workouts, make sure you get the Turbulence Training for Fat Loss System to discover how to boost your fat burning with intervals today!


Here are a few specific programs that may interest you:

TT Hardcore 2K10

TT Adrenaline Workout Program

Bodyweight Cardio 3

Sunday, July 25, 2010

Workouts a "waste of time" if you sit at work

Did you read the news?

A few days ago CBS broke the story on a new and shocking journal article.

Naturally they only told half the story.

To save your life (literally) I'll tell you the half they left off.


First:  I have some big news:

Jon Benson's book "7 Minute Body" (also called "7 Minute Muscle") is on sale for 61% OFF for the next 7 days.

He does a yearly promo for the book in July (the 7th month... go figure!) as a bit of help for my readers who want the books and the 6 videos that come with it (online) but need a break on the price.

The page with the discount is here:   <---click-here

After you read this newsletter you will want to click that link super-fast... believe me...


Now, the story:


     "Sitting At Work Ruins Any Benefits Of Workouts"


     "Risk of death not decreased if you work out but SIT for 6 hours a day or more, researchers say"

There's a kernel of truth to this... but a lot of falsehood.

Researchers reported their findings of a 14-year male and female-based study on exercise, sitting down while working or watching TV for more than 6 hours a day, and mortality rates in the American Journal of Epidemiology.

The study was long, detailed, and rather shocking to say the least as far as the results go:

     Exercising the way most people exercise did NOTHING to prevent early death from heart disease if individuals sit for more than 6 hours per day.

     And most Americans sit for about 11 hours... yikes.

So, throw away your workout gear and toss your gym membership in the garbage if you have a desk job... right?

Not so fast.

Here's the part the news folks failed to cover:

     This research never took into account NUTRITION or workout plans less than 24.5 MET-hours per week.

The first bit you know all about:  Nutrition.

If you read Jon's newsletters, you know how to eat... but 90% of the people involved in this study probably did not.

It's highly (in fact, dangerously) doubtful that they were...

1. Eating low-starch meals at least 3-4 days per week;

2. Consuming healthy sources of lean protein at each meal;

3. Consuming healthy fats;

4. And using sugars and starchy carbs only at specific times as Jon teaches in "The Every Other Day Diet."

The study only briefly mentions that the subjects ate a "normal diet"... and that could mean anything.

Let me make this clear:

     Exercise ONLY works if you have a dietplan that works.

So if you are NOT eating correctly, then yeah... toss the gym membership in the garbage. It will do you little if any good except help you blow off some steam.

However, there's another VERY important part this study missed.

This part:

"Less than 24.5 MET-hours per week of exercise."

What the heck does that mean?

"MET" stands for Metabolic Equivalent of Task. This is the energy and oxygen required by the body in the form of exercise to do a specific task as compared to the body at rest.

The body at rest has an MET of 1, roughly speaking.

The exercise performed by the study group was your typical 5-6 day per week bout of running or perhaps some other form of cardio. Weight training? Sure, the old way... with an MET of 4 (i.e. lift, rest, chat on the phone, lift... repeat.)

Now, are you ready for this?

Jon's style of training, "7 Minute Body"-style, Phase 2 to be specific, has an MET of about 12. TWELVE. And that is two 7-minute bouts, totaling 14 minutes flat in the gym (or at home.) This is done 4 days per week.

He simply follows that by either GXP cardio and brisk walking at least 5 days per week. The walking takes about 50 minutes; the GXP only 9.

That's IT... and he is a fitness guy... you know, magazines... photo shoots... competitions?  Yeah. That kind of fitness guy!

The funny thing is that ANYONE using Phase 2 (and there are grandmothers using it) will have the same MET ranking.

     And my MET-hours per week?  32!

This is WELL over and above the average person who is working out LONGER, but not SMARTER.

That's the key behind the 7MB and 7MM Systems... SMART training, but BRIEF training for maximum muscle shape and definition.

And, if Jon's health is any indication, the program solves the sitting problem nicely.

He told me he sits at least 12 hours a day. He works at a computer (all sitting) and relaxes at night (usually sitting).

But his intense workouts solve the problem sitting causes... and his nutrition plan takes care of the rest.

So now you can do the same... and this week only (the next 7 days) you can do it for 61% off.

Just go here:   <---click-here

It's the SMART way to train... and also the healthy way.

P.S.  Please do not think that this article is insulting to the average workout enthusiast; not at all. Most people simply don't have the latest data on brevity and density training that Jon covers in 7 Minute Body (also called 7 Minute Muscle.)

Now you can have it at 61% off... the counter is on this page:   <---click-here

Friday, July 23, 2010

Fruit Makes You Fat?

By Craig Ballantyne, CSCS, MS

Time to crush 2 more nutrition myths and prove to you that you can eat your favorite foods while losing fat.

Nutrition Myth #1 - Fruit Makes You Fat

This. Is. Ridiculous.

No one, and I repeat, NO ONE is fat because they eat too much fruit.

Let's clear things up. Yes, fruit contains sugar. But fruit also contains fiber and water and fills you up for just a few calories.

Check out this calorie chart of our favorite fruits:

    * 1 cup of cherries = 75 calories
    * 1 medium apple = 75 calories
    * 1 medium banana = 100 calories
    * 1 cup blueberries = 80 calories
    * 1 date = 25 calories
    * 1 grapefruit = 80-100 calories
    * 1 orange = 60 calories
    * 1 peach = 40 calories
    * 1 cup pineapple = 65 calories
    * 1 cup strawberries = 45 calories
    * 1 cup watermelon = 50 calories

So seriously, let's just say you ate that entire're still only at about 750 calories.

Compare that to these common foods - the ones that really make us fat.

* Grande Iced Caffe Mocha = 200 calories
* Grande Caramel Frappuccino = 430 calories
* Starbucks Low Fat Blueberry Muffin = 430 calories (only 1g fiber!)
* Plain Bagel = 300 calories (2g fiber - whoop-de-doo!)

You see my point? And we're worrying about "fruit making us fat"?


Whooooaaa, don't eat that 75 calorie apple, you might get fat!
(Note: Sarcasm)

Heck, there are days this summer when I've had:

    * 1/2 a watermelon
    * 2 apples
    * 1/2 cup blueberries
    * 1/2 cup strawberries
    * 2 peaches
    * 5 dates
    * 2 bananas
    * 1 pear

And you can see from my Facebook photos that fruit isn't making me fat.

So the myth that fruit makes you fat is a joke. The truth is that fruit is healthy for you and fills you up and helps you LOSE fat.

Nutrition Myth #2 - You can't eat delicious foods while losing fat

This is not true. However, "delicious" is a subjective term, right?

So what I might think is awesome (natural peanut butter sandwiches on flax bread with blueberries), might be your idea of boredom.

You do not have to give up your favorite foods completely when you are on a fat loss program.

Now I'm not going to lie and say you can eat whatever you want, and however much you want, every meal and every day.

You just need to harness the power of portion control and improve the overall quality of your diet, and you'll still be able to get a lean and sexy body this summer with your favorite foods.

So keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you'll lose fat fast.

Thursday, July 22, 2010

Two Fat Loss Nutrition Myths

By Craig Ballantyne, CSCS, MS

Ready to crush some nutrition myths?

I get extreme nutrition questions all the time. In fact, just yesterday I was asked about whether it was bad to eat carbohydrates and protein at the same time. I can't stand that type of obsessive-compulsive thinking. There's no reason to be worried about that kind of tiny detail.

So here are two nutrition myths I crushed while down in California hanging out with friends and celebrating my buddy Bedros Keuilian's birthday down over the weekend. (By the way, by ignoring these myths, I ate amazing meals and still didn't gain any fat!)

Myth #1) You can't eat late at night

I blew that one out of the water on the first night I arrived. My flight from Toronto to Orange County was at 6pm Thursday. I ate before I went to the airport, and then aside from a few almonds on the plane, I didn't eat until I arrived at 8pm California time.

So that's 5 hours past my normal dinner time.

But "nutrition experts" are going to tell me I can't eat now?

They are going to send me to bed without any supper?

Who do they think they are, some kind of evil villain from a Mother Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I'll have my dinner whenever I want, thank you very much. And if that means eating at 9pm, then that's when I'll eat.

The bottom line: It's not WHEN you eat, it's HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even more, I even ordered a pizza when I ate at 9pm last Thursday. Then again, I ate dinner with Mr. Cheat Diet, Joel Marion...

Myth #2) You must use protein shakes if you want to lose fat/gain muscle

Survey says, "Wrong!"

There has never been a scientific study showing that you'll build muscle or burn fat better if you eat more than 1.8 grams of protein per kilogram of bodyweight.

That translates to LESS than one gram of protein per pound of body weight.

So yes, it's fine to round up to one gram per pound, BUT that ONLY works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one gram of protein per pound of bodyweight.

Let's say you're a 175 pound guy or a 145 pound woman with 20% fat.

At most, you'll need one gram per pound of LEAN body mass (that's your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don't need to suck down the "swill" that nutrition stores sell you (aka - protein powder).

Just check out how much protein you get from REAL food:

    * One cup of any dairy product = 8-10 grams of protein
    * One ounce of meat = 7-10 grams of protein
    * One ounce of fish = 6 grams of protein
    * One egg = 7 grams of protein
    * One cup of kidney beans or black beans = 15 grams of protein
    * One tbspn peanut butter = 4 grams of protein
    * One slice of bread = 5 grams of protein (!)

So you see, you don't need bad-tasting powders when you can eat real, delicious foods for all your protein needs.

Instead, keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you'll lose fat fast.

Tuesday, July 20, 2010

Fat Burning Foods Myth

By Craig Ballantyne, CSCS, MS

I have to admit something...I am going to upset a few of my good friends when I crush this nutrition myth. But if I have to sacrifice myself in order to help you out, then that's what I have to do.

So here's the final (and most ridiculous) nutrition myth...

The Myth - Fat Burning Foods Exist

This. Is. Wrong.

Fat burning foods are the "unicorns" of the nutrition world.

They do not exist.

And when you think about it, the term doesn't make sense.

How can a food cause you to burn fat?

It can't.

Foods GIVE you energy.

They don't cause you to burn fat.

When you eat food, the hormonal changes in your body SLOW fat burning, they don't speed it up - no matter what you eat!

Listen, the experts mean well.

They want to show you a list of foods that will help you with fat loss, but it is a myth that "fat burning foods" exist.

And yes, they are right that whole, natural foods such as chicken breasts, eggs, nuts, fruits, and vegetables all help you lose fat by controlling your appetite and by not causing you to gain fat, but NOT ONE of those ingredients actually burns fat.

Now some might argue that eating hot peppers or caffeine or even green tea can burn fat, but do you seriously think that eating those foods is even 1/1000th as effective as a workout?

They aren't.


Instead, keep your nutrition SIMPLE. Focus on whole, natural foods and limit high-calorie, high-sugar foods to just a couple of treats per week. Combine that with your favorite Turbulence Training workouts and you'll lose fat fast.

Monday, July 19, 2010

7-Day Back Pain Cure

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...”
7-Day Back Pain Cure

Sunday, July 18, 2010

LAST CHANCE - Body of F.I.R.E.

Just a quick note to let you know that body transformation guru Chad Waterbury has decided to raise the price for his "Body of F.I.R.E." program:


You see, the response has been simply amazing, with people literally snapping every copy of his program to avoid missing out faster than he could ever imagine and he's really happy about it...

But Chad is already receiving pressure from his high end clients, who feel like he's giving away his *secrets* for  way too little. (And they DO have a point!)

So he decided to raise the price of Body of F.I.R.E. within the next 24 hours and without any warnings.

If you are committed to get in the best shape of your life FASTER than you ever imagined and you haven't grabbed his "3 weeks transformation program" yet, you really need to hurry and get one before the price goes up.

(Or even worse, he decides to close the doors to avoid further pressure.)

Here's where you can grab your risk-FREE trial copy at the ultra discounted launch price, get it now, because this is your very LAST CHANCE before the price goes up -- 


To your success,

Arthur M.


[Note: I’m an affiliate for the provider of goods and services mentioned in this post and as such may be compensated if you make a purchase.]

Saturday, July 17, 2010

Sick of just losing water weight?

There are a ton of "can't fail" books out there telling you how to drop 10 pounds faster than you ever would have believed possible.

A lot of them work.

Problem is, you're not losing the kind of weight you WANTED to lose, or where you wanted to lose it. Sound familiar?

Its just that kind of destructive hype that's finally convinced Chad Waterbury to release his 3-week Body of F.I.R.E. system to the public for the first time.


Watch this short free video, and you'll be hearing stuff only his $5K a month private clients in L.A. have been able to get until now...

So watch it now before he takes it down:


To your success,

Arthur M.

Friday, July 16, 2010

FDA Bans Another Weightloss Drug

We should all take a big, huge, massive sigh of relief.

Finally... the FDA did something right when it comes to bogus "magic" diet-fatburn pills.

A panel of experts reviewed Vivus Inc.'s new wonder-pill "Qnexa" today.

They gave it the thumbs-down.


Oh... pesky little reported side-effects like... (are you ready for this?)...

     Heart Attacks
     Increased Risk of Suicide (yikes!)
     Memory/Concentration Loss

You know... "minor" stuff like that.

GEEZ. What the hell are these drug companies thinking?

Oh, right...

     Quick-Fix =

Got it.

So, I am going to believe that YOU are much smarter than the morons who tried to get this drug past the FDA.

I'm going to assume you want a solution to this obesity pandemic and your own fat loss issues (if you have them) that do NOT involve risking your life for a thinner you.

"Oh, Marge... she looks so thin in her casket..."


One day... perhaps even in my lifetime... someone will invent a chemical that actually works to shed body fat without harming the body. That will be a great day for all of us.

Even so, I can all but promise you that this chemical will have its nasty side-effects and/or be limited in duration or power.

Nothing, repeat NOTHING you can pop in your mouth will give you the JOY that managing your diet plan and bodyweight can give you.


It's one of the greatest feelings in the world.

And here's a fantastic clue for you: 

The reason we want to be thin is because of the FEELING it gives us.

Most everything we do is based on feelings.

Quick-fixes negate the most powerful thing about feelings: 

     Earning the right to have them.

Think of it this way: Would you feel more alive and powerful if you climbed a mountain or if you took a helicopter ride to the summit?

Sure, the helicopter is easy... but which is more personally rewarding?

Think of your own body transformation goals as your personal mountain to climb.

No helicopters... just really good guides (I'm sharing a "guide" with you today that I personally think is one of the best guys in the fitness industry) and solid climbing tools (like a great real-world diet plan, solid workouts that work WITH your schedule, and realistic but exciting goals.) 

Your goals will become your base camps along your summit of your personal journey to the best you possible.

Color me silly, but I think that sounds FAR more empowering and rewarding that popping pills.

As you may know Jon Benson wrote one of the top books in the world on "real-world" weight loss (spelled that way so the spambox won't eat your email... : ) called "The Every Other Day Diet plan."

He made this dietary System as easy as possible... but NO plan is "easy" and there is NO quick-fixes out there without serious price tags.

That said, he has some "rebel tricks" to share with you today based off just a few pages in his best-seller... and they won't put you six feet under before your time.

Here's Jon's article, "Rebel Fatloss Tricks"... go see it: <==

You can't sell this stuff in a bottle... but it works to get the body fat off and keep it off.


Arthur M.

P.S.  If you pick up Jon's diet plan (on the article page above) you'll find in the Member's Area three supplements that actually DO work to help you burn-off-fat... but they do not work like magic. They work like they're supposed to: Realistically, and without harming your body.

Wednesday, July 14, 2010

These fat loss secrets aren't in any book

Go to your local "big box" bookstore and browse the "weight loss" section. Quite a selection, huh? Better yet, go on Amazon -- because you'll find...

Over 500 different books on how to lose fat!

How much time do you think it would take to try to just *skim* all those books? You'd have to quit your job to even try....

Good news is, you don't have to. In fact, don't bother cracking open even one -- because you're about to discover why none of them *really* seem to work...


... and why Chad Waterbury, one of America's most expensive (and exclusive) trainers... opening the vault on the unique weight loss info he's never shared before except with his $500 an hour clients (the ones who even make it to the top of the huge waiting list):

This is LIMITED (and this short FREE video has more useful stuff than most of those 500 books put together) so check it out now before he takes it down:


To your success,

Arthur M.

The Weight Loss Battle Is Won or Lost In Your Mind

Have you ever stopped to take an inventory of all the things you currently do for weight loss, fitness, nutrition and your health in general?

If you do you’ll quickly find out what you’re doing for your body that is working and what you’re doing that might not be working so well.

You might be following a regular workout routine, and have some nutrition guidelines like ‘never drink calories’ or ‘always choose the low fat version’.

But if you honestly take a really good look at everything you’re doing, can you honestly say which things are working and which things aren’t?

And specifically what is working for weight loss?

Weight loss seems to be more of a mental battle than a physical one. Sure there are some hunger cravings to deal with every now and then, but 90% of the battle is in your mind. If you can win the battle in your mind you can also win the battle around your waist or butt (or wherever you store your fat).

The most important thing you can ever do to lose weight is to re-program the way you think to believe that not only is weight loss possible, but that it’s possible for YOU.

Whatever thoughts you hold in your mind will become reality regardless if they are positive or negative.

I can best explain what I am talking about by a rather Profound Statement:

Our Brains become magnetized with the dominating thoughts that we hold in our minds. And, by means which no man is familiar, these magnets attract us to the forces, the people, the circumstances of life which harmonize with the nature of our dominating thoughts*

This is a quote from Napoleon Hill, and believe it or not it explains EXACTLY what I’m talking about.

Because if you bend and twist this quote, you get this:

It is up to YOU to choose to believe that you DESERVE to lose weight.

(And you can’t wait, not even another day. You need to choose to believe RIGHT NOW!)

Every day that goes by that you don’t take action, is a day that you learn to accept that you DO NOT DESERVE to lose weight.

And if you don’t believe you deserve it, it’s never going to happen.

Positive thoughts alone will NOT create weight loss… (You can’t ‘wish yourself thin’)

You need a plan

And Eat Stop Eat is that plan.

Eat Stop Eat is a PERFECT map that lays out EVERYTHING you need to do to lose weight while maintaining your muscle mass.

And it’s much simpler than you probably think.

It is not complex nor is it confusing.

Everything that you need to do (and everything you don’t) is clearly laid out for you.

But it’s up to YOU.

Everything you need is RIGHT HERE in Eat Stop Eat.

It’s completely up to you to take action, TODAY.

So Eat Stop Eat is a belief that you deserve to lose weight, AND it’s the plan to help you get there, but if it were just a plan, it would be an average book at best.

It will open your eyes to just how simple weight loss can be, and how you can lose weight without totally complicating your life. There is nothing preventing you from losing weight besides your own mind…

…And it’s time to change your mind.

Get Eat Stop Eat, change your mind and start losing weight today.

Your friend,


Body of F.I.R.E. System

Google "Chad Waterbury" and you'll come up with a bunch of results about his articles in big magazines like Men's Health... even his career training athletes and Hollywood celebrities...

... but you won't find this:


Because while he's been busy changing the way people think about putting on muscle, he's *held back* the ultra-effective fat loss methods he teaches his exclusive $5K a month training clients in L.A.

Until now.

In his NEW Body of F.I.R.E. system, Chad Waterbury spills every last secret he knows (and he knows lots of them) about how to quickly and easily drop as much body
fat as you want in just 3 WEEKS!

And it's only available for a limited time, so check it out now:


To your success,

Arthur M.

Monday, July 12, 2010

11 Ways to Stay Motivated in Your Fat Loss Program

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Today, we're going to focus on something that I know a lot of men and women are struggling with - MOTIVATION.

So here are my top 11 inspirational tips to help motivate you to stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don't let it weigh on your mind and hold you back because it's only minor damage that can be dealt with. The important thing is to get back on track, immediately. Never, ever, EVER give up. I believe in you.

10. Don't Procrastinate

Do it now. Whether you're thinking of cleaning out the pantry or finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want...

...then don't let anything stand in your way of getting it. By setting specific goals along with deadlines you are providing yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with regrets. We trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to "out-cardio" your bad diet, you must PLAN ahead to overcome obstacles. Otherwise, you'll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To make a lasting change in your health and appearance you must do everything you can to resist that. Try adding a new healthy habit each day to replace an old unhealthy habit. 

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a time and the way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.  

You should always be trying something new, monitoring your body's response, and deciding whether or not that food or exercise belongs in your "tool box". Do everything you can to learn more about your body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can't soar with eagles if you're hanging around turkeys. 

By hanging around others who want to lose weight, you can leverage their knowledge, commitment, support, and success to push yourself harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing. Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much less likely to hit a road bump that takes you down the wrong path. Try setting aside one day a week to map out your weekly itinerary and you'll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, "I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny."

Translation - Everyone can succeed and reach their goals. It's a just a matter of how badly you want it.

I know you want it. And I know you can do it. And I'm really looking forward to your success.


Special Limited Time Offer: Get 50% Off Turbulence Training

Sunday, July 11, 2010

3 tricks to suppress your appetite

Jon Benson just sent me a killer email describing 3 easy ways to curb your appetite.

This is eye-opening... so enjoy!


3 tricks to suppress your appetite



"Favorite Foods" Dietplan Diagram:  <== click.

Article:  "3 Reasons Dietplans Fail YOU":


Another good article appeared today in the fitness section of MSNBC.

Since you're busy, I'll do a quick summary of the article -- the good stuff, the bad stuff, and what you need to do today to get started...

First, you need to know this...

And this will probably shock you...

     Rarely, if EVER, do you need to suppress your appetite!

The real secret is to increase your metabolism... the rate at which your body uses food for fuel.

Then being hungry is a good thing... as long as you're eating the right foods at the right time.

Jon Benson's "Favorite Foods" plan is a great way to do this...  <== click.

But let's say you want to curb your appetite at night.... that's the time most people really lose it on a dietplan. Even on a plan that ASKS you to eat frequently like mine, there are times where night-time cravings need to be put to sleep.

So use these tips from the article to ease the urge to eat at night:

1. Protein First

As Jon stresses in his dietplan, "Rise and shine with protein."  But what does this have to do with night-time cravings?


Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite FOR fatty foods goes way down during the day and the night. Protein is "thermogenic", meaning it helps increase your metabolism. It also acts as a natural appetite regulator.

Notice I said "regulator" and not "suppressant." That's because you only need to regulate your appetite, no matter how much bodyfat you desire to drop.

Jon explains more here:  <== click.

Cool, right?

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn't sound like a lot (and it isn't) but that's ALL they changed.

It doesn't matter for our purposes... we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit.

A great snack, especially if you have a few bites of lean protein with it.

3. Smell This!

This is a trick I didn't know about until recently.

Smelling food can trick your brain into thinking you've eaten.

A recent study found that those who inhaled peppermint in scent form every 2 hours at (get this) 2700 calories LESS per week than they normally did.

Let me put that in perspective:  That's a fatloss of more than half a pound a week... from sniffing peppermint!

Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

How easy is that?

The Bad Part

The MSNBC article goes on with advice like "eat potatoes" and "eat just a little bit of fat", both of which are nonsense.

Potatoes may fill you up, but they are still starch - and starch should be consumed on your "off" days.

Potatoes are especially bad due to the higher-than-desired glycemic index of 85 (anything over 50 is too high.)

You also need dietary fat... and not just "a little." You need a moderate amount to stay healthy and keep insulin regulated.

Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.

The rest of the article is common sense stuff:  Workout, eat dense food that requires you to chew a lot (tire out the jaw muscles and you naturally eat less), etc.

The top 3 are the real winners.


Arthur M.

P.S.  You may be wondering, "How do you eat your favorite foods (like pizza or burgers) and still stay so fit?"

The answer is here:  <== click.

P.P.S.  I found another really good article you may want to check out as well. It's all about how dietplans fail YOU... and this may do more than relieve some "guilt" you might have over the start/stop dieting so many of us have gone through.

Read it here:  <== click.

And here's some more goodies below...

     Freee Fatloss Course:
     --- >
     Over 40 Years Old?
     --- >

     Best Gym-Based 7-Minute Workout
     --- >

     "Favorite Foods" Dietplan
     --- >

     48 Motivational Audios For Fatloss
     --- >

     Natural Hormone-Repair Program
     --- >

Saturday, July 10, 2010

Some weird fitness contest results

I just heard about some really 'weird' results that occurred during a recent body transformation contest...

Get this...

Some of the contestants actually lost fat while building muscle at the SAME TIME!

In fact, one of the winners of this contest actually GAINED weight! 

If you know anything about before and after fitness contests or the reality TV shows like the biggest loser, then you know that those types of results are unheard of.

Usually the goal is to cut as many pounds on the scale as humanly possible, right?

But what those shows never talk about is "body composition" and the possibility of "body RE-composition", or gaining lean body mass as you burn the fat.

The thing is, most people, even a lot of veteran trainers, believe that it's impossible to gain muscle and lose fat at the same time.

You might have heard all the debates and arguments about this subject yourself on forums and blogs, etc. etc.

Even though the experts disagree, if there's any consensus at all, it's that simultaneously  gaining muscle while losing fat is the most difficult fitness goal to achieve...

That's why people call it the "holy grail"; because it's so elusive.

BUT MAKE NO MISTAKE: IT IS POSSIBLE. ("difficult" and "impossible" are not the same thing)

And that's also why I'm sending you this message - I wanted to give you an early 'heads up' on this:

"THE HOLY GRAIL BODY TRANSFORMATION SYSTEM: How to gain muscle and lose fat at the same time"

It's a new program that actually teaches specific nutrition and training techniques for gaining muscle and losing fat at the same time.

It explains these methods in a simple and practical manner, but also gives the scientific proof and reasons why they work (this is backed-up with peer-reviewed studies.)

This "holy grail" system was created by trainer / natural bodybuilder Tom Venuto, who is best known for his e-book, Burn the Fat, Feed the Muscle (BFFM) which has become a sort of "fat loss bible"  to thousands of people all over the world (site:

But BFFM was designed specifically for fat loss. what if you want to lose fat AND gain muscle but you could never achieve it before (or you just didn't believe it was possible, so you didn't try)?

That's precisely why Tom created this new program.

It's the first course of it's kind that builds on the basic fat burning techniques and teaches a new system for gaining muscle and burning fat simultaneously, and explains the process scientifically.

If you're skeptical, I don't blame you.

But when you see BOTH real-world case studies AND you see the scientific proof, it makes you want to stop and take a look at this.

Right now the 1st edition of Tom's HOLY GRAIL ebook is available for a short time in limited release at a special introductory price here:

At some point in the very near future Tom is going to take the holy grail course off the market for a while, to collect feedback and case studies to incorporate into the 2nd edition.

Then Tom will officially re-release the Holy grail ebook separately later this year and sell it at full price.

If you'd like to be in this first wave of people to try this new combined muscle-building and fat burning technology and get it at a bargain price, here is the ONLY way to order at the moment:

Train hard,

Arthur M.

Friday, July 09, 2010

What's your goal for the rest of the summer?

I know quite a few people who reached their low body fat goal - some even achieved their lifelong dream of seeing six pack abs...

Now they want to gain some muscle, but they're scared of gaining back the fat along with the muscle (which is very common... so it's not an unwarranted fear)

If you want to:

* Gain muscle WITHOUT getting fat (NO "bulking up" - just lean gains)

* Lose fat without losing muscle (FORGET the "lean but bean pole" look)

* Or even gain muscle and lose fat at the same time (The "holy grail" of all fitness goals!)

Then check out:


Arthur M.

Wednesday, July 07, 2010

The Best Cardio for Fat Loss

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Every day I receive an email or Facebook message asking me for the best cardio program for fat loss.

The answer is a bit complex, so I'm going to cover it all in this one article.

Now a lot of people make a big mistake with cardio, thinking that they can eat whatever they want and then just "hit the gym extra hard on Monday to burn this off."

I find it ridiculous...because first, it's not healthy thinking, and second, it is not accurate thinking.

Seriously, let's look at this for a second.

Take a look at the meal I had recently at my friend Vince Del Monte's wedding.

It began with the post-ceremony celebratory drink, right through to the anti-pasta buffet, followed by the main dinner (I had eggplant parmigiana), and then dessert, PLUS the late night sweets spread (the Del Montes know how to host a party!) would EASILY result in over 2400 calories.

And how long would it take you to burn that many calories doing your average cardio workout?

You'd need to do cardio for just a little less time than it would take you to run a marathon.

So 3 hours for the fittest TT readers, 4-5 hours for the average TT reader, and more than 6-8 hours for beginner TT readers.

Does that sound like a "regular cardio session" to you?

Heck no!

So FORGET the "I'm going to burn off this big meal with cardio" mentality.

It's WRONG thinking.

Plus, as I've mentioned time and time again, research shows that regular cardio doesn't really help with fat loss.

1) One study showed interval training was better than cardio at burning belly fat (and cut the workout time in half).

2) A second study found that 300 hours of cardio per year helped men lose only 6 pounds (and women lost only 4 pounds). So that's about 50 hours of cardio per pound of weight lost - at BEST!

(Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

3) A third study found SOME folks start eating MORE when they start a cardio program. These folks end up gaining weight on aerobics.

(Reference: International Journal of Obesity 32: 177-184, 2008).

So if long, slow, boring cardio doesn't work, what's left for to burn fat?

Well first, I will acknowledge that high-intensity cardio seems to work better. In one study, subjects who burned 400 calories doing high-intensity cardio ended up losing fat while subjects who did only low-intensity cardio did not lose ANY fat at all!

(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition.)

But the best way, the fastest way, and the most enjoyable way to burn fat is with interval training.

And soon I'll be revealing over 31 different interval training methods for fat loss. And it won't just be sprinting on a treadmill for 1 minute straight. Trust me, there are a lot of unique ways to burn fat with interval training.

In the meantime, FORGET about slow, boring cardio. It is a generally a big waste of time for fat loss. Sure, it's good for running marathons, but not for busy people who only have 2-3 hours per week to burn fat.

More interval training secrets coming soon!

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Tuesday, July 06, 2010

5 Fat-Loss Myths That Are Stopping Your Progress COLD

By Nick Nilsson

These five fat-loss lies have been around for years and believing them could be making YOUR fat-loss program a lot less effective. Time to blast them out of the water and get your fat-burning back on track!

Fat-loss is a topic that is just rife with myths, misconceptions, incorrect beliefs and outright lies! Here are five common fat-loss myths that could be holding you back from achieving the fast, effective fat-loss your body is actually capable of.


Fat-Loss Myth #1 - Diets Don't Work
Diets actually quite often DO work (even the Hollywood South Beach Crab Taco Cookie Diet). It's just what happens AFTER the diet finishes that's the problem. The metabolism has been slowed down by prolonged low caloric intake without proper training. And then when the person goes back to their "normal" eating, they go back to their NORMAL eating...the eating that added the extra fat in the first place.

I look at a "diet" as a tool and it's a tool that can be used short-term for a specific purpose.

The LIFESTYLE is what you do when you're not on a specific diet and THAT is where people generally go wrong and then blame the diet.


Fat-Loss Myth #2 - Eating Very Low-Calorie is Bad For Fat Loss
Another outright myth...eating very low calories (and even complete fasting) can be very GOOD for fat loss. It creates a much bigger caloric deficit, which in turn forces the body to rely on stored fat for energy.

The trick here is that you don't want to eat very low-calorie like that for LONG...never more than a few days. When you eat very low-calorie for long stretches, THAT is when you run into trouble with metabolic slowdown.

A few days here and there can be a nice kick-start to get fat-loss moving again...just don't fall in love with the results of a few days and keep doing it too long!


Fat-Loss Myth #3 - "I Want To Get Toned"
NO training is going to get you "toned" because that doesn't exist. Getting "toned" simply means building muscle and burning fat. You can't tone a muscle any more than you can paint a cloud. You have to build the muscle to have it and you have burn the fat so you can see it.

"Toning," to me, is simply a way of describing ineffective training. It's a person picking up a weight that is not challenging to their muscles and lifting it just enough to completely avoid any discomfort.

And then they wonder why they're not "toned up" and quit doing anything altogether because they didn't see any results.

So that's my public service announcement for the day. Don't tone...LIFT! And be proud of the muscle you's what gives your body actual SHAPE and what makes you look like a healthy human being!


Fat-Loss Myth #4 - High-Rep Light Weight Training is the Best Training Style to Burn Fat
Here's the thing...light weight, high-rep training CAN be effective for burning fat while preserving muscle IF you do it correctly. If you flail around and don't push yourself, you won't see results.

In my experience, the BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

The key to achieving THAT result is that you have to push yourself. This isn't light-weight EASY high-rep training that accomplishes nothing. This is HARD light-weight, high-rep training that burns while you're doing it, prolongs that burn then makes you end your sets because you can't hold onto the weight any longer.

THAT is effective high-rep training for fat loss.


Fat-Loss Myth #5 - To Lose Fat You Have to Totally Deprive Yourself of the Foods You Love
Totally wrong. You DO have to CONTROL yourself and not let food control you, but the LAST thing you want to have in your head while you're dieting is that you'll never be able to eat the foods you love again.

Because when you starting thinking about that, that is ALL you will be thinking about.

And that is where the concept of the "cheat meal" or "free meal" comes in. When you're on a fat-loss program, you actually SHOULD have a cheat meal where you eat those foods that you LOVE to eat but are probably terrible for you :). The key is that you PLAN when you eat these foods - you don't ever let it happen by accident.

A planned cheat is light-years different than giving in to a craving and blowing your diet. A planned cheat puts YOU in control of your food intake.

And the cool thing is, when you've been on a restricted eating plan for awhile, that cheat meal will actually SPUR fat loss! I ALWAYS include cheat meals in every fat-loss program I write. You need it mentally and you benefit tremendously from it physically.


When it comes right down to it, knowledge is power. The more you know about effective fat-loss, the more effective your fat-loss programs will be!

Want to Learn About an Incredibly Effective Fat-Loss Program that SHATTERS These 5 Myths?

#1 - It's a diet that WORKS
#2 - It includes targeted fasting and very low-calorie eating days to accelerate fat loss
#3 - It's challenging weight training that will literally RESHAPE your body...male, female, young, works on everybody!
#4 - It includes high-rep Lactic Acid Training to boost Growth Hormone and practically MELT the fat off you.
#5 - There are planned cheat meals incorporated right into the program so you always get to enjoy the foods you love!

You need Metabolic Surge - Rapid Fat Loss...

This is a 36-day program designed to force extremely fast fat loss while allowing you to keep and even GAIN muscle. There is NO better way to transform your body FAST.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books 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 designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at

Monday, July 05, 2010

How I've Trained Around Injuries

By Nick Nilsson

Being injured doesn't have to mean total rest and a loss of muscle, strength and results. There ARE good ways to train around injuries, as long as it's done SMART.

So here's the injury isn't the end of the world! They happen to the best of us, sometimes no matter how careful you are. And THAT is what this article is all about...I'm going to give you examples of how I'VE trained around a few injuries I've had over the 18+ years I've been training.

Getting these injuries didn't mean I had to completely stop every aspect of my training until I was fully recovered. In fact, continuing to train actually helped with recovery!

** Before we go any further, let me be VERY clear right up front. The examples I'm using here are from MY own experience and used only on myself. I'm not recommending you do ANY of these techniques.

I'm not a doctor (and especially I'm not YOUR doctor). I'm not a physiotherapist. This should NOT be considered medical advice. When you read this article, PLEASE use your own common sense and PLEASE consult with your doctor and get the all-clear to train if you decide to train around any injury.

Injury #1 - Twisted Ankle
The first injury I want to talk about is a twisted ankle. I was playing soccer and got my foot stuck in a hole in the field and at the same moment got spun around by another player. So basically, I tore up most of the ligaments in my left ankle.

I did all the rest, ice, elevation, etc and I went to the doctor the next day. He told me I had two choices...because the sprain was so severe I could either put it in a cast and it would get weaker, or I could just keep icing and elevating it.

I asked him if I could do other things in the gym while it was healing and he not only said "absolutely," he actually encouraged me to start using it as soon as I felt I could put weight on it.

I was back in the gym that same evening, hobbling around and doing upper body training without any problems. The next day, I was doing one-legged squats on my RIGHT leg (the uninjured side).

By working the non-injured side, you can prevent a lot of the strength loss and atrophy that you often see when a limb is immobilized. This happens because of nervous system activation.

When the right leg is used and activated, the nervous system also activates the corresponding motor units of the OTHER side. This can help prevent a lot of the muscle-wasting you see with people who are in casts - if only they would have trained their uninjured side!

The key thing to note is that even though I was working my right leg, I wasn't putting pressure on my injured side while I still had pain on it. As it healed and I was able to put pressure on it without pain, then I gradually worked it back into my training, with no loss of performance.

Injury #2 - Wrist Pain
This happened to me my very first year of training and I very quickly figured out exactly what the cause was: too much barbell curling.

Every time I picked up the straight bar to do curls, I would get sharp pains in my wrists. I even got to the point where I got a couple of wrist wraps to help ease the pain (which worked briefly).

How did I train around that injury? Easy. Dumbell Curls.

Once I figured it out, I immediately stopped all barbell training...curls, benching, rows, machines, everything that locked my wrists into position while training.

I still had some pain in my wrists while I was doing dumbbell work for several weeks after I got off barbells, but the wrist pain gradually went completely away on its own.

The key thing to note here - I had an injury as a result of getting "locked in" on barbells (especially straight barbell curls, which put a lot of pressure on the wrists, which in itself is the reason the EZ Curl bar was invested), and I immediately trained around that by switching to dumbells.

Problem solved, and I actually saw increased growth and strength because I changed things up.

Injury #3 - Pulled Tricep Muscle

This one will seem like a strange injury...I pulled the long head of my left tricep doing heavy SHRUGS. Yep, you read that right. Shrugs.

The reason I pulled the long head is because it's the only head of the three-headed tricep muscle that crosses the shoulder joint. I had been doing high training volume (shrugs every session) and heavy weight (about 600 lbs) for a number of weeks and it caught up to me.

Because of the nature of the injury, it meant some changes to my program. It meant no more deadlifts, shrugs or stiff-legged deadlifts. Also, I was off all rowing, chinning and pull-down movements. Ironically enough, I could actually do close-grip bench pressing and dips without any problem at all, which is strange for a tricep injury.

My tricep was injured but I could hardly do any BACK training because of it!

Training around it was relatively simple. I just avoided those exercises I mentioned. But that left me without many options for back training. For back, I used a bench press machine backwards, sitting with my chest towards the back pad. I then put my elbows against the bench handles and pushed back against them to get the back activated. This took the injured tricep completely out of the movement but allowed me to get in some decent back training.

Injury #4 - Strained Pectoral Muscle
This one happened to me doing VERY heavy weighted dips. I had 170 lbs hanging off my waist, had just done several sets with that weight and decided to finish with some high-rep, top-range partials to really overload the muscle.

It's a technique I'll never use again, because looking back on it, I was totally setting myself up for this injury. Very heavy weight on a stretch-focused exercise (which in and of itself wasn't so bad) but then when I did the high-rep partials, it was like tearing the muscle repeatedly until it ripped even more.

The good thing is, the moment I felt the start of the strain, I dropped to ground immediately, so I didn't get an actual muscle tear, thought I thought was pretty much done with chest training for at least a month.

Not even close...after swearing about it for awhile, I began doing one-arm dumbbell bench press (on the Swiss ball) on my right side to help keep the strength up on both sides. I avoided all exercises that caused any pain or stretch on the left pec (to give you an idea, I couldn't bench press even a 10 lb dumbbell without pain on that side).

I kept up with the one-side pressing and within a month, I was back pressing 100 lb dumbells with both sides with no pain and no real loss of strength in the injured side.

The key here is that I focused on what I COULD do and not what I couldn't. This allowed me to keep up with regular training and not see any drop in strength or mass, even on the injured side.

Injury #5 - Pulled Muscle in my Lower Back
This one I wanted to use as an example of an injury that I COULDN'T train around. I did this one to myself trying to stretch out my lower back with a twisting stretch. BAD idea. I was about do some incline barbell bench and I was sitting on the bench, rotating my torso and pushing with my right elbow against the outside of my left knee.

And then I felt and heard a "POP."

And that was that. I was doubled over on the floor and could hardly breathe. No workout that day!

It took me about 4 times as long to walk home because I could hardly hold myself upright. Sleeping was no fun at all. Luckily at that point, I still owned a weight belt. I had to wrap it tight around myself and sleep with it on in order to not be in excruciating pain.

There was simply NO way for me to train around that one. Breathing, let alone training, was painful. I couldn't support any weight. To this day, when I get lean enough, I can still see where the muscle popped through the fascia in my lower back.

A few days later, I was able to get back in the gym and do some light training but that was definitely something not to be trained around.

The key to remember here is to pick your battles. I've had injuries I could easily train around and which were more inconvenience than injury. I've also had injuries where discretion is the better part of valor and have had to take time off.

In all things, if YOU decide you want to try and train around an injury, PLEASE check with your doctor first. The last thing you want to happen is to self-diagnose and find out later there was more going on with the injured area than you thought.

Yeah, it stinks to have to take time off training, but the alternative could be a MUCH longer recovery time or even chronic re-injury and weakness.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books 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 designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at