The Lean Hybrid Muscle Building Program is Ready
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Thursday, September 30, 2010
Wednesday, September 29, 2010
Note: Click the link and read online or preview then save to your PC, or right-click and save to your PC now!
Did you know that you really can KILL up to 11 lbs of belly fat, excess water, and toxic waste in just 7 days by eating certain types of delicious food?
It's true. And Josh Bezoni is giving you the BLUEPRINT on how to do this with his new 7-Day BellyBlastDiet program that over 14,000 people have gotten over the last 48 hours.
BUT, the price is going up TONIGHT, and the $50 OFF special is coming to an end.
http://bit.ly/bvzFZu <------- LAST Chance to Save $50
To sweeten the pot, Josh just added a LAST CHANCE bonus where he will personally walk you through the entire program, step-by-step, over a LIVE 60-minute conference call. Now you can discover how to get a flat belly fast from the master himself, right over your phone!
The question you have to ask yourself is simple: Do you want to drop up to 11 lbs over the next 7 days? If so, you're not going to find a more strategic, faster solution than this program.
It's founded on SCIENCE.
It's based on STRATEGY.
No gimmicks. Just results. And the before and after photos you'll see at the link below are extraordinary.
http://bit.ly/bvzFZu <------- LAST Chance to Save $50
Oh, and if it doesn't work for you? YOU GET YOUR MONEY BACK. Your results are GUARANTEED, or you get a refund. It's that simple.
Get serious results in just 7 days. Take pride in yourself again and love the compliments that will be pouring in. This is your LAST chance to get in at $50 OFF with the special bonus call with Josh, and frankly, your last chance to rid yourself of unattractive belly fat forever.
Almost everyone knows about the biggest loser - that reality show/ weight loss contest on TV where overweight people people drop ridiculous amounts of weight – like 15 or 20 lbs in a week, and 150 or 200 lbs by the time the show is over.
Earlier this year, Tom Venuto and the guys at over at the Burn the Fat websites completed their first ever body transformation challenge contest.
But their contest was NOTHING like the biggest loser.
In fact, Josh Ketter, the overall men’s winner, and Ryan Cochrane, one of the finalists, only lost a pound.
Now, you must be thinking, “what the heck kind of weird body transformation contest were they running where the winner and the finalists only drop a pound?
Well, it would seem weird if you thought that success at body transformation meant dropping weight on the scale.
But did you ever stop to think about the difference between fat weight and muscle weight?
Think about it – if those contestants on the biggest loser gain muscle – they get penalized, right?
Shouldn’t contestants be REWARDED for gaining muscle as well as burning fat?
That’s the problem with weight loss contests today and with a lot of popular diet and fitness programs – they’re obsessed with scale weight but they don’t pay any attention to body composition (the fat-to-muscle ratio).
Of course, some of the contestants in that contest did drop a lot of fat – 15, 20, even 25 lbs in only 50 days. But the person who dropped the most pounds was NOT necessarily voted as the winner.
The winners were chosen because they made tremendous improvements in their body composition, even though their scale weight didn’t change that much.
Josh lost 8 pounds of fat and gained 7 pounds of muscle in just 50 days. He only lost a pound on the scale because the muscle weight replaced the fat weight.
Ryan Cochrane lost 8 pounds of fat while gaining 7.7 lbs of muscle in 50 days. His weight hardly changed.
Sarah Kensington actually GAINED a pound, from 119 to 120 but her body fat decreased from 19% to a ripped 12.6%. That's a 7.9 pound GAIN in lean body mass and a 7 pound loss of body fat – remarkable for a MAN, almost unheard of for a woman!
You could see from their before and after photos that even though their weight changed by less than a pound, they TOTALLY TRANSFORMED THEIR BODIES!
How? They gained muscle and lost fat at the same time!
Maybe you’re thinking, “wait a minute, I thought it was impossible to gain muscle and lose fat at the same time? Don’t you need a calorie deficit to burn fat and a calorie surplus to build muscle?”
Well, yes and no. Calories do matter, but according to fat loss expert Tom Venuto, the guy who sponsored the recent body transformation contest, it’s much more complicated than that because of things like hormonal fluctuations and “energy partitioning.”
It was these “unusual” contest results that prompted Tom to dig into the scientific research on concurrent muscle gain and fat loss and create a new program around it that he calls:
“THE HOLY GRAIL BODY TRANSFORMATION SYSTEM: How to gain muscle and lose fat at the same time”
The program was just released at:
It’s refreshing that Tom does not B.S. you about about the kind of results you can get. In fact, he clearly states that losing fat while simultaneously gaining muscle is the most difficult goal to achieve.
That’s why people call it the “holy grail”; because it’s so elusive.
But “difficult” doesn’t mean “impossible.” It’s totally possible to lose fat while gaining muscle at the same time, if you have the right plan.
You may have heard this subject debated before on blogs or discussion forums. Those debates probably left you confused and not sure what to believe either.
This new “Holy Grail” program sets the record straight
It’s impressively referenced with peer-reviewed research and frankly, it just makes sense.
Most people are skeptical about this at first. But when you see BOTH; real-world case studies AND the scientific proof, it makes you want to stop and take a look.
Since this program was just released, Tom is has a great offer going until this Friday, where you have the chance to grab 4 Limited-Time Bonuses:
BONUS #1: Extreme And Controversial Fat Loss Techniques (Ebook)
BONUS #2: Super Lean – Secrets Of Achieving Very Low Body Fat
(Audio MP3 Seminar and Transcript)
BONUS #3: The Science Of Goal Achievement – 10 Secrets of
Subconscious Mind Power and 7 Secrets of Scientific Goal Setting
BONUS #4: How To Measure Your Body Fat In The Privacy Of Your Own Home
To learn more about achieving the “holy grail” of all body transformation goals – and to claim your extra bonuses, just go to:
PS. This program is certain to be another long-time best seller, but the offer for the extra bonuses ends this Friday, October 1st, so be sure to take a look before the offer expires:
Tuesday, September 28, 2010
My friend and "nutritionist to the stars" Josh Bezoni literally JUST upload a new video to his site detailing the 3 biggest things STOPPING you from having a flat belly.
3 things STOPPING you from having a flat belly <------- Watch it here
The video then goes on to openly DISCLOSE 3 very sneaky tricks to slash stomach fat fast, each one specifically designed to correct the three big "problems" exposed earlier in the video. If you want a flat stomach, this video is the key...
3 sneaky tricks to slash stomach fat FAST <------- Click here
Be sure to watch until the 5 minute mark where Josh reveals a secret called "Calorie Confusion" that will blow you away.
Find Out What Calorie Confusion is < ---------- Watch it here
If you’ve been been following my emails or if you’ve spent any time online at fitness sites over the last two weeks, you’ve probably heard about Tom Venuto’s revolutionary new program,
“The Holy Grail Body Transformation System”
In it, Tom reveals how to achieve the ULTIMATE fitness goal… the goal that many people believe is impossible:
Losing fat while gaining muscle at the same time!
After all the buildup and buzz, the doors have opened and the “Holy Grail” is finally available:
This release of this program has been anticipated for weeks by thousands of people, but what’s most exciting is the extra bonus package that Tom just announced today:
To celebrate the release of the Holy Grail Body Transformation program, Tom is giving away 4 limited-time bonuses worth $114.80, if you order quickly before the launch promotion ends:
BONUS #1: Extreme And Controversial Fat Loss Techniques
(Ebook $19.95 value)
BONUS #2: Super Lean Seminar – Secrets Of Achieving Very
Low Body Fat (Audio MP3 and ebook Transcript $49.95 value)
BONUS #3: The Science Of Goal Achievement – 10 Secrets
of Subconscious Mind Power and 7 Secrets of Scientific
Goal Setting ($29.95 value)
BONUS #4: How To Measure Your Body Fat In The Privacy
Of Your Own Home (ebook) $19.95 value)
To learn how you can claim these super bonuses go here:
Many people were skeptical at first that simultaneous muscle gain and fat loss is possible…
But when they saw the science behind the system, they became believers!
The Holy Grail is a 109-page ebook (quick, easy read), and an 8 part, 3 1/2 hour audio program that is destined to set the record straight and become the LAST WORD on gaining muscle and burning fat at the same time;
It’s impressively referenced with peer-reviewed research and frankly, it just makes sense.
how does it work?
New discoveries in the emerging sciences of:
within-day energy balance
natural hormonal manipulation
These techniques -together – have pointed the way to a new method of achieving simultaneous muscle gain with fat loss…
The Holy Grail system also includes:
* Burn the Fat Foods 2.0: … the official new calorie and nutrient data base – it’s a CLEAN EATING food list - NO JUNK This is the list of foods you SHOULD eat… (appendix 3)
* Tom Venuto’s NEW WORKOUT SYSTEM – “TNB” Training - Seen originally in Men’s Fitness Magazine … the perfect way to train while following the Holy Grail nutrition plan – works GREAT for women too.
This program is sure to be a long-time best-seller, just like Tom’s classic, Burn the Fat, Feed the Muscle
But if you want to get the 4 special bonuses, you do have to act quickly.
PS. the last day to get the 4 bonus reports is Friday, October 1st at midnight so be sure go take a look now before those extras are taken down
Just a real quick update…
Late last night I posted about Josh Bezoni’s new 7-Day Belly Blast Diet program that everyone is raving about.
Well, Josh is giving away a very special, belly-blasting bonus valued at $400, when you order TODAY. You can read about it in my previous post, or head over to the web
site now to see it for yourself before it’s gone: http://bit.ly/bvzFZu
I wanted to give you a quick heads up…
This could be your last chance to pick up some awesome FREE special reports from the fat loss guru Tom Venuto.
You may have heard about some or all of these but just in case you missed any – here’s one more chance to pick up all four new reports at no cost (100% gratis!)
Tom is currently offering four free fat loss and muscle building products at no cost here:
1) The Holy Grail of Building Muscle and Losing Fat REVEALED (a one hour mp3 and written transcript)
2) Secrets of Gaining Muscle without Gaining Fat
3) Never Lose Muscle (100% Pure Fat Loss) (don’t lose precious muscle when dieting)
4) 50 Body Transformation Mistakes
I wouldn’t procrastinate on this…
Rumor has it these special reports will be coming down very soon! Grab them while you can…
You’ll be happy that you did!
Monday, September 27, 2010
If you’ve been online over the past few weeks, you’ve probably heard all of the buzz and commotion about my good friend and fat loss “guru” Josh Bezoni’s hot, new program called The 7-Day BellyBlastDiet.
In it, he reveals some VERY sneaky tricks to KILL up to 11 lbs of belly fat, excess water, and toxic waste in just 7 days. (It’s crazy, but true.) And one of these tricks involves eating a lot more of these 37 belly-blasting foods…
But it gets even BETTER. Because you’re a VIP Subscriber to my newsletter, you’re invited to an “invitation only” pre-sale, and I twisted Josh’s arm to include a VERY special, 24-hour belly-blasting bonus (valued at $400). But it is ONLY available until MIDNIGHT TONIGHT.
http://bit.ly/bvzFZu < ===== LAST CHANCE FOR $400 BONUS
Here are 4 important points to know:
1. Today is the “official” RELEASE of the 7-Day BellyBlastDiet and to celebrate, Josh is having a big 3-day pre-sale and including a special belly-blasting bonus that will ONLY be available until MIDNIGHT TONIGHT.
2. This pre-sale is HIDDEN from the general public, at a special website page that has been set up ONLY for Josh’s closest fitness friends. Here’s that link again:
http://bit.ly/bvzFZu < =====Get it Here
3. WARNING: this high-speed belly blasting program is NOT for professional body builders or for people who have a few vanity pounds to lose. This program is for busy folks who LOVE TO EAT and struggle to find the energy, will power, and extra time in their day to achieve fast and lasting results.
You see, the secret to this program is that it harnesses the power of 3 sneaky tricks to overcome the 3 biggest obstacles that are keeping you from achieving a flat belly fast.
And by the way, one of these sneaky tricks is a new technology Josh developed called “Calorie Confusion,” which ensures that you keep getting rapid fat loss results without hitting a plateau or experiencing that dreaded rebound.
And the crazy thing is, even though this isn’t a difficult program to follow, it’s still VERY powerful. The first people to experience this program dropped as much as 11 pounds of bellyfat, excess water, and toxic waste in the very first 7 days.
http://bit.ly/bvzFZu < =====Get it Here
4. Special notice, TODAY ONLY: while the “opening day” pre-sale special will only be available until Thursday, September 30th, when you order within the next 24 hours you will get a $400 value FAST ACTION BONUS.
When you order today, (and today only), you will be invited to attend a special LIVE, 90-minute Coaching Session where Josh Bezoni and Kim Lyons (the All-Star trainer from the hit TV show, NBC’s The Biggest Loser), will be LIVE on the telephone to reveal their very BEST fat loss tips while answering all of your questions. Josh and Kim are NOT available for direct one-on-one coaching, but when you get The 7-Day BellyBlastDiet TODAY, you’ll get access to this LIVE call for *FREE*.
http://bit.ly/bvzFZu < ========= Special Bonus
The truth is, I wouldn’t be recommending this program if I didn’t believe in it 100%. If you’re interested in using some very sneaky tricks to overcome the 3 things that are keeping you from a flat belly, without having to turn your life upside down to do it, then this is THE program to get your hands on. And right now, you can get it before anyone else during this invitation-only pre-sale:
http://bit.ly/bvzFZu < =====Get it Here
P.S. I almost forgot, you can do all of this while enjoying foods like dark chocolate, peanut butter, and even BBQ. (No kidding):
How Many of These 50 Body-Sabotaging Mistakes Are You Making?
http://bit.ly/dbis0w <— (Free Report)
Inside this FREE report , you’ll discover:
* The short-cut to bypassing weeks, months or even years or frustratingly slow progress and reach your fat loss, muscle-building or body-shaping goals faster than you ever thought possible
* Other people have already cracked the code on body transformation… see how you can easily “copy and paste” the mental and physical success strategies of those who already succeeded (why re-invent the wheel?)
* How to find the one “bottleneck” that’s been choking off your progress for months or years… and how to fix it
http://bit.ly/dbis0w <— (Free Report)
Sunday, September 26, 2010
When I first started lifting weights and training to gain muscle, I was not properly activating my muscles in the way I do today.
As a beginner, I was just interested in trying to lift as heavy as a weight as I could and I didn’t take into considerations things like proper form, mind-muscle connections or focusing on the proper muscles when doing the exercises.
Nope, all I did was check myself out in the mirror as I would attempt to curl 50lb dumbbells when I should have been really using more like 15lb dumbbells.
Now don’t get me wrong, you do want to lift heavier weights over time. After all, our muscles will only adapt if we give it a reason to adapt. But, I was impatient, young and had something to prove. I didn’t care about properly progressing in my lifts. All I wanted to do was boost my ego by lifting heavy in front of my friends.
I did gain weight and make some progress, but then down the line, my progress came to a halt.
What happened? Ill tell you what happened…the ‘beginner’s training gains’ wore off!
The only real reason I was progressing is because I was a complete beginner and even though my form, focus and technique were slightly incorrect, my body was still adapting.
This is fine when you are a beginner and the weight you are lifting is only moderate, but as you progress in your training and you get stronger you may develop imbalances and/or injure yourself.
That is why now, I always recommend my clients to focus on technique and form before even considering lifting heavier weights. It will pay off big time in the end.
The problem most people face including myself is that we are sometimes too focused on looking good or acting macho in front of others at the gym, (you know you do it J) and we are not properly stimulating muscle and recruiting all potential muscle fibers.
Muscle fibre activation is just as important if not more as the amount of weight you can lift. If you can stimulate more muscle fibre with slightly less weight and better form, then why would you sacrifice that positive factor by lifting a heavier weight with improper form and bad technique?
This is more of an intermediate to advance article on how to gain muscle by activating the muscles through the mind-muscle connection, but beginner’s can benefit by learning early on that proper form, technique and muscle activation come first and the amount of weight you can lift is a distant second.
Start to include the 5 mind-muscle connection techniques to start seeing better results when trying to gain muscle. These are powerful tools that will assist you and help you progress properly. Eventually, you won’t need to use them as much as they will just become a learned habit.
Think about it:
You should start to think about the muscles you are about to train while you are on your way to the gym. When you being to think about which muscle you are about to train, you send signals to your brain to begin preparing for battle if you will.
By doing this, your muscles become more receptive when it comes time to begin lifting. You are also creating stronger neural connections between your mind and your muscles.
Just silently think to yourself;
- Which muscles am I working today?
- Which exercises am I going to be performing?
This might only require five minutes of your time, but it can be the difference between a good workout and a great workout.
After ‘thinking’ about the muscle, the other side of it is to focus on what it will feel like when you are training the muscle.
Either immediately after getting to the gym, or while warming up, start to go through some mental preparations:
- How is it going to feel after working that muscle group?
- How is it going to feel to have a shirt busting pump and blood gorging muscles?
- How will it feel when you finally make it to that special event or beach part (you can pick anything you want) and people notice that particular muscle group?
After doing this, you will start to be really motivated to work that muscle group and you will much more committed to the workout because you are holding yourself accountable.
You are reminding yourself of not only the feeling associated in the workout, but also how it will feel when you get rewarded with new muscle gain and compliments from others.
Muscle Activation Warm-Ups (light weights and muscle focus)
Proper warm-up is very important when you train and it should not be overlooked or skipped.
This should be part of your workout and should not just depend if you ‘feel’ like doing it that day or not.
You need to properly warm your muscles up with lighter weights first before you attempt your heavier sets.
The main benefits to warming up with a lighter weight are:
- Helps lubricate the joints by pumping blood through the muscles
- Better coordination of the movement of the exercise
- Prepares you mentally for heavier sets when you progress your warm-up properly
- You don’t have to warm up for every exercise but it all depends on how you are training. If you are training one or two muscle groups per workout, then only warm up when beginning to work that particular muscle group.
You only need 1-2 warm up sets per muscle group for only 1 exercise.
Do not use a weight that will cause you to fail. The goal here is to simply warm up. It should not be an all out effort.
Generally I like to use about 50% of my 5-6 rep max and perform about 15 repetitions to warm up with. Then depending on how I am training, I might do another warm up set with a slightly heavier weight for less reps. Again, not to failure.
Drop The Weight and Focus On Form and Technique
Form and technique do not get as much attention as they deserve simply because they are not interesting topics to the majority of people looking to gain muscle.
Instead of focusing on proper technique, the average person would rather just concentrate on progressing and lifting heavier weights while sacrificing form and risking injury.
Although they may not realize that they are doing this.
I strongly urge you to start training smarter.
On a regular basis, you should take some time and review basic exercise descriptions for all the exercises you are currently performing in your program.
More often than not, you will pick up on small tips and information you had forgotten about that will help you get better at the exercise.
Secondly, be honest with yourself and make sure your progressions in weight increases are not causing you to sacrifice proper form when doing the exercise.
If ever you cannot complete the exercise with proper technique and execution, then I would highly suggest decreasing the load until you can progress to a heavier weight and still perform with proper form.
Over time, you will get stronger and there will certainly be less chance of you developing injuries or creating stress by improperly performing the exercise.
The priority list for muscle building should always follow; technique + form then increase in the amount of weight lifted.
The final point on this topic is to always stay focused on your workout.
If your goal is to build muscle and completely transform your body, you cannot get distracted while you are in the gym.
That means not hitting on the women in the gym, not getting caught staring at yourself in the mirror and not having long conversations with your buddies in between sets.
You are there for a workout and nothing else. It’s ok to socialize, but just keep it in moderation and never let it distract you completely from your muscle building goals.
You really need to stay focused especially when you are attempting to beat your best lifts. Do not take this lightly.
I can guarantee if you start to implement all of these tips, you will notice more progress in your lifts and in your quest to build a more muscular body.
Remember that you can still have fun while working out, but it’s not a social occasion. At least it shouldn’t be if you are serious about building muscle.
Just be sure nothing distracts you and you should start to see some impressive progressions in your training and muscle size.
Here for you,
Joey Vaillancourt NSCA-CPT
Bones to Buff
Saturday, September 25, 2010
Below, you’ll see the download link for the NEWEST body transformation report just released by Tom Venuto
Never Lose Muscle: The Holy Grail Method for 100% Pure Fat Loss
This is a controversial subject (do you lose muscle from dieting… if so, why?… and how to you STOP it?)
Tom tackles this controversy head on and reveals:
* The top 3 muscle-retaining factors that determine whether you’ll lose muscle or keep your muscle on a fat loss diet (they are very simple, but you can’t dispute their truth or importance)
* 13 NEW fat loss research discoveries from scientists at the National Institute of Health and how you can use them to lose more fat without losing muscle
* Why overweight people have totally different physiologies than lean people or even people with “average” body fat… and why you MUST adjust your nutrition according to your current body fat level
* The New Rules of Cutting Calories: if you’re still cutting “500 calories a day to lose 1 pound per week” or cutting “1000 calories per day to lose 2 pounds per week” you might be completely sabotaging yourself .. find out why!
The report is available as a PDF download here:
PS. This report won’t be available for long, so be sure to grab your copy quick before it’s taken down:
Friday, September 24, 2010
By Tom Venuto
“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?
Short answer: Yes it’s possible to gain muscle and lose fat at the same time.
Long answer: It’s difficult and it’s complicated, unless you really know what you’re doing. Allow me to explain….
First we have the issue of whether you really lose fat and gain muscle at the “same time.”
Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.
The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.
There may be exceptions, but the general rule is that it is usually very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When big increases in muscle and big decreases in fat are seen at the same time, it’s almost always the result of “unusual conditions” – I call them X factors.
The 4 X-Factors
The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!
The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).
The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)
The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did some of them get large muscle gains with concurrent fat loss? Chemicals.
I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.
That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). I talk about those in my new program, the Holy Grail Body Transformation System. More on that later.
So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…
There IS a way for the average person to gain muscle and lose fat at the same time.
The Secret: You have to change your “temporal perspective!”
Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.
But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.
Furthermore, exercise changes everything. certain types of training will alter your hormones and physiological response to how you handle calories and nutrients.
If you did intense weight training, and you timed your nutrient intake just right, isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?
As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days of the week you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat as a result of the caloric fluctuation?
These within-day and within-week phases are what I refer to in my new body transformation program as nutritional microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a nutritional macrocycle.
What I’ve just described is nutritional periodization. Some people call it cyclical dieting. It’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit.
The end result: muscle gain and fat loss during the same time period!
I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories – most importantly, hormones and “nutrient partitioning.”
If you’re in a calorie deficit you are going to pull energy from your body. The question is: From WHERE? If your hormones are out of whack because you’re eating crap and you’re living an unhealthy lifestyle, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!
But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?
NOW we are seeing how concurrent muscle gain and fat loss are starting to look possible!
Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. It’s the “Holy Grail of Fitness Goals.” The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”
If you’d like to learn more about losing fat and gaining muscle at the same time, I just recorded a fantastic introduction to the subject in a one hour interview and you can get it for free as a gift from my new website because I want to get the word out about my brand new Holy Grail Body Transformation System.
In my new program, you’ll hear all the details about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” – which are the keys to gaining muscle and losing fat at the same time.
You’ll also get my new “TNB” training system, which was originally published as a workout in Men’s Fitness magazine. Then I expanded it into a total program that has never been seen before except in my member’s only inner circle.
My new free report that you can download now in MP3 and PDF (transcript) is available for a limited time this week over at The Holy Grail website. It’s a great introduction to the program and you’ll pick up some great tips just from this free report alone.
Download your Free “Holy Grail Body Transformation Revealed” report at: http://thegrail.rxsportz.com
Thursday, September 23, 2010
By Craig Ballantyne, CSCS, MS
Interval training is not as good as *they* make it out to be.
By *they*, I mean the inexperienced personal trainers and generic fitness magazines who aren't sure what they are talking about. In fact, the advice they'll give you can cause a LOT of problems with your interval training -- including the BIG 3 I'm about to share with you...
After all, you're probably already doing some form of interval training, but what kind of RESULTS are you getting?
Are you truly enjoying your workouts?
When is the last time you did an interval training workout where you thought 'Wow, that was really fun!'?
Trust me, you CAN have fun, fast, proven, and powerful interval training workouts. I'll show you how in a second, but first...
The 3 Problems With Interval Training
1) Intervals can stop working if you do the same workout over & over
Yes, you MUST switch up your interval training every 4-6 weeks.
If you continue to do the same interval workout, you're results will slow down.
So if you're doing intervals and you're stuck at a fat loss plateau, then it is time for a new interval workout.
2) Intervals can be dangerous if you don't know what you are doing
Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That's why you need to start safely.
However, most people don't realize that even beginners can do interval training if they get a professionally designed program.
Fortunately, there are beginner interval workouts in my new manual.
3) You don't know what else to do for intervals
Okay, great, now you know that you need to do a different interval program every 4 weeks, but what are you to do?
Well, the great news is that there are dozens and dozens of ways to do intervals. You can do the 30-60 method, Adrenaline intervals, Tabata intervals, and even aerobic intervals (perfect for runners who want fat loss).
There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.
BUT WAIT...One more problem: You don't have any fancy equipment!
Most people think you need a treadmill or bike to do interval workouts, but that can't be further from the truth.
In the 31 Interval Training Workouts manual, you'll discover how to do intervals with kettlebells, hill sprints, and even bodyweight exercises (including a NEW bodyweight cardio 5x5 circuit).
In fact, I've spent this summer in my "Turbulence Training lab" creating the Ultimate Interval Training Guide, featuring over 31 different interval workouts and replacements...
...including NO-equipment bodyweight cardio circuits, kettlebell intervals and "ladders", hill sprint workouts, and much, much more.
The new TT 31 Interval Training Workouts Manual solves all of the BIG 5 problems with interval training and gives you the much needed variety for your fat burning workouts.
But the only way to get these 31 NEW workouts is by taking advantage of a 50% off sale this week ONLY here.
With these workouts you'll have the exact prescription for fast fat loss from intervals. No more of that generic "get on the treadmill and then go fast and then go slow" advice you get from uneducated members at the gym or at work.
This is the real deal.
You'll soon be boosting your metabolism with proven, powerful interval training workouts from one of the first trainers to introduce fat loss intervals to the world.
I've been using and preaching intervals for over 13 years now, and having trained thousand of clients - in person and online - I know exactly what works.
Fixing intervals to help you lose fat fast. Get all of those new interval workouts here.
Looking forward to your success story!
(But hurry, this offer is only available until Friday.)
Wednesday, September 22, 2010
Which do you prefer?
The majority of women polled on popular online fitness websites choose....Cardio!
Why the preference for Cardio if the body shaping, toning and firming results are not achieved?
1. It's EASY
How much effort and thought do you have to put into getting on a treadmill for 30-60-90 minutes? You can chat with your friends, read a magazine or even watch TV.
2. Immediate Feedback
This is in regards to the traditional cardio machines. How many of you hop on the treadmill with the goal of burning "X" amount of calories? It is extremely comforting to "see" you are making progress.....however, this is misleading feedback.
Fat loss is about how many calories your body burns 24-7 (a higher metabolism means more fat loss) - not how many calories you burn per workout. Women get caught up in thinking .....the more calories I burn, the better or faster results I will achieve.
Not the direction you want to go in.
First, cardio does nothing to increase your metabolism for the next 24 hours - in fact your metabolism returns to normal shortly after you finish.
Plus, if your goal is to burn as many calories as possible, it is likely you are spending a tremendous amount of time "doing" cardio - once you are good at going past 30 minutes, you are in the DANGER zone when it comes to preserving your lean muscle.
You see, the longer you "do" cardio, the more your body dips into the protein in your muscle to give you the energy to keep going.
This is one of the reasons why many women increase the amount of time spent "doing" cardio - for with a slower metabolism, results stall, leading to thoughts of having to
exercise more to keep get back to seeing results!
I hope you can see that this is a dead end road.
3. Fear of Weights
Top two comments I hear in regards to weights....
"I don't want to bulk up"
"It's just too complicated"
Well as many of you already know from following me and what I write ~ women just cannot get big from lifting weights.
Our hormones limit us to simply increase strength and tone/firmness when it comes to muscle gains.
Adding muscle to your body has a HOST of fat burning, skinny jean-wearing and health benefits.
Strength training does not have to be complicated, boring or feel unproductive.
First of all, the women who are stating that they do not feel productive after a resistance training workout are really missing some key factors.
When you follow a short burst resistance training plan, there is nothing more invigorating, satisfying or leaves you feeling confidently accomplished - would you agree Fit Yummy Mummy's?
Second, if resistance training feels appears to be too complicated - time to switch up your plan.
The Fit Yummy Mummy design simplifies your workout so you are finished in a mere 15 minutes - not a whole lot of complicated moves in this style of workout.
Plus it is FUN to move your Body and see the increase in strength....not just during your workout, but in Everyday Life!
4. "But Cardio worked ....when I was younger...."
I know it did for me and thousands of other women who used to be able to jump on a treadmill for 20-30-60 minutes a couple times a week and Wa- Lah! Instant results!
Many of the enthusiastic pro-cardio comments may very well be from women in their early 20's.
Human nature leads us to stick with what we know....because it is easy.
However, as your body adapts and as time passes – creating a host or hormonal changes as well - the same routine just will not cut it like it used to.
Remember the comment above: I love the feeling when doing cardio, strength training is just hard work.
I have to break it to you..... Easy does not get results.
Not one of the FYM Success Stories would describe the Fit Yummy Mummy workout plan as "easy" - there is effort that must be put into your workout to keep it challenging but the way the workouts are designed allow you to easily COMPLETE and FIT them into your day.
There is just NO getting around the amazing, transforming, life changing benefits of resistance training.
Of course those who follow a well rounded and balanced fitness plan know cardio does play a role but also understand that cardio alone is not the end all, be all answer to true fat loss results.
Convinced that Cardio is NOT the end all be all answer?
Ready to make the switch to short burst, strength training, 15 minute workouts?
Prefer follow along workout Videos?
Don't miss out on the BIG Back To School Sale that is taking place on the Fit Yummy Mummy **Transformation Kit**
>>> Transformation Kit <<<<
For a limited time you can save $50 off the total package price and receive some awesome downloadable Bonuses to ensure you take action and get a jump start on your Fall Fat Loss Goals!
"I LOVE IT! The workouts are challenging, but quick and easy to follow. I love the fact that I am finished in less than 20 minutes a day and I feel like I have had a personal trainer killing me off at the gym. Love the coaching calls too and the fact that I can put them on my iPod and take them along. They have really helped solidify the learning process."
Hurry - Sale Ends Friday, September 24th at Midnight!
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Tuesday, September 21, 2010
Below is a guest newsletter/free manual from Tom Venuto
Tom is one of the all-time experts in fat loss, body-building and improving body composition. This is great stuff from Tom, as always (and free stuff is always cool!)
It’s so darn frustrating! Most people GAIN FAT when they try to gain muscle!
The worst part is that “the experts” tell you that you HAVE TO gain fat to gain muscle. It’s sheer nonsense!
In this F-R-E-E report I show you the EXACT reasons why most people gain fat when they try to gain muscle and how you can stay lean and KEEP YOUR ABS showing - even when you’re gaining muscular bodyweight.
This information on how to gain SOLID LEAN MUSCLE is not based on guesswork or theory… this system comes from research – AND from actual real-life trials and tribulations (mine!)
Get Your Copy of My F-R-E-E Report, “The End of Bulking… Inside, You’ll Discover:
* Why almost all traditional methods of gaining muscle make you fat… and how you can add lean mass while staying lean ALL YEAR ROUND!
* The 7 pitfalls of the old “bulking and cutting” method and the 10 new “Holy Grail Body Transformation” methods for gaining rock-solid fat-free muscle
* Why women need these new muscle-building methods even more than men!(hundreds are already using this system to build sleek, lean, feminine muscular bodies, without
Follow my lead and learn from my past mistakes by downloading my F-R-E-E report. Just enter your email and you’ll get INSTANT ACCESS:
Be sure to check out Tom’s newest F-R-E-E manual HERE:
Busy mom and fat loss expert, Holly Rigsby just opened up the doors to the Transformation Kit.
She's offering a huge discount on the program and is giving away some really cool bonuses for you if you act fast. But hurry they won't last long...
You can get all the details here
I've know Holly for several years now and I can personally tell you she knows her stuff.
All the best,
Monday, September 20, 2010
Protein’s are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including particularly in our case, progressive resistance training.
Examples of common protein rich food’s include chicken, beef, eggs, milk, cheese, fish and of course supplementary protein sources known as protein powders.
There are protein’s found in potatoes, rice, pasta and nuts, but the majority of protein’s found in these sources are not considered to be ‘essential’ protein’s and their bioavailability is not as high as what is found in the meats and dairy groups. Therefore, when calculating our daily protein needs, it is best to only count the ‘complete/essential’ proteins.
Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then we would want to divide that intake into 5-6 meals over the course of the day.
Now to anyone who is a newbie to this concept, the thought of eating 6 chicken breasts a day or 8 eggwhites each meal can seem like a daunting task. Fear not as there is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver just as good as results.
The alternative is to ingest 2-3 protein powder’s in the form of a protein shake.
There are several advantages to consuming 2-3 protein shakes in place of whole food protein sources throughout the day and they include:
Faster absorption for post-workout protein requirements
Better absorption and digestion
Constant flood of amino acids at all times
By now It should be clear that including a good protein powder in one’s diet is very beneficial in ingesting your daily protein requirements. The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.
Here are my 5 ways to pick a good protein powder.
Mass Gainer VS Protein Powder
First, you need to understand that not all protein powders are created equally.
First there are powders that are known as mass gainers. A mass gainer is basically a powder that includes protein’s, carbs and fats. Although, all three of those macronutrients are required in a diet, when picking a protein powder, a person should never purchase a mass gainer if they really only want a protein powder.
Some people who are new to lifting often make the mistake of purchasing one of these so called protein powders not knowing that they are also consuming much more than just protein which may contribute to excess fat gain due to the excess calories.
When choosing a powder make sure it has the following:
Low fat (1-5 grams is ok)
Low carb (1-5 grams is ok)
High protein (normally about 20-30 grams per servings
The Test of Time:
Another factor to consider when picking a protein powder is to find out how long that company or product has been on the market.
My general guideline is to only consider products that have been around for at least three years and have received positive feedback.
Normally, if a product lasts this long it is because it is a quality product that people continue to purchase because it works.
Natural and Pure Powders:
The quality of a protein powder is in my opinion more important than the total quantity of protein.
Always look at the label when deciding on a protein powder and make sure it doesn’t contain any more that 7-10 ingredients. Also, try and find a powder with more natural ingredients. Typically if you have a hard time pronouncing all the ingredient names, that might be a sign to put that one down and look for another one.
When choosing a powder it is also important to never get pulled in by advertisements that states it has so called added ingredients that will promote even more muscle growth.
Supplement Company’s use a dirty little trick where they will include a small trace amount of an extra ingredient that may be helpful in promoting more muscle gain on its own, but the amounts they include in their product is not enough to make a significant difference. When they do this, the price is normally inflated and not worth considering.
Concentrate, Isolate or Casein?
There is also lots of debate as to which type of protein is the best to ingest.
To make this simple, here is what you need to know.
In my experience, I have tried them all at different times in my training and have found that it really doesn’t make a difference. Of course, that is just my opinion, but that being said, if you have the money and you truly believe the type of protein will make a or break your results, then here is a basic guideline.
Concentrate – This is a good source of protein powder that is absorbed at a moderate pace. Typically it is good to include this type between meals.
Isolate – This type of protein is more rapidly absorbed and is recommended to have immediately following a workout to shuttle proteins and amino acids into the starving muscle cells.
Casein – Casein has a longer digestion period, more so that concentrate and isolate. Bodybuilders and many athletes normally include this type of protein as their final meal before bed as it provides a constant flood of amino’s throughout the night time fast during sleep.
Stay Away From The Hype:
Supplements are notorious for hyping up their products with unrealistic claims and promises.
DO NOT buy into the hype of major companies that price their product above and beyond what you really need to pay.
I am not saying their products are not good or that you will not see results with them, but rather, they are just not worth the cost they are charging.
Take the time to compare ingredients, company track records and do not let the hype influence your decision.
I get my protein powder from a very generic company. The packaging is simple and there is not any excessive marketing tactics behind the product. The product is simply composed of high quality ingredients and I trust the company. That’s all that matter’s
Here for you,
Joey Vaillancourt NSCA-CPT
Bones to Buff
Sunday, September 19, 2010
Maybe the only thing worse than never having seen your abs is having great abs and then losing them…
And it happens all the time.
As challenging as it is to carve out a six pack, many people do eventually achieve that goal.
Then, satisfied with their level of leanness, they decide it’s time to shift gears and start adding some muscle.
That’s when it (abdominal definition) all starts going downhill.
You see, most people don’t know how to gain muscle without gaining back the body fat along with it.
In fact, it’s a scientific truth that your body’s natural tendency is for gaining fat when you gain lean tissue, so the odds are stacked against you right from the start.
So what happens is either:
A) You are terrified of losing your abs, so you never gain any muscle (because you’re always on a fat loss diet… afraid to eat!)
B) You gain muscle, but pack on the lard along with it (you get bulkier, bigger muscles, but goodbye six pack) … what a dilemma!
It never dawns on most people that there is a 3rd option:
C) Gain solid lean body mass without gaining an ounce of fat Or… even…. GAIN MUSCLE AND LOSE MORE FAT at the same time.
The reason it never dawns on most people is because they think option “C” is an impossible goal to achieve.
Natural bodybuilder and best-selling author Tom Venuto says that not only is it possible, he believes that the old method of gaining muscle, “bulking and cutting” is now almost completely obsolete.
In his new f-r-e-e report he explains why and tells you what do do instead:
This report was just released today and it’s called: “THE END OF BULKING: How To Gain Muscle Without Gaining Fat”
The report is science-based, but it’s not dry and technical at all - it’s actually very entertaining, even funny at times.
Here’s just some of what you’ll learn:
* Why almost all traditional methods of gaining muscle make you fat… and how you can add lean mass while staying lean ALL YEAR ROUND!
* The 7 pitfalls of the old “bulking and cutting” method and the 10 new “Holy Grail Body Transformation” methods for gaining rock-solid fat-free muscle
* Why women need these new muscle-building methods even more than men! (hundreds are already using this system to build sleek, lean, feminine muscular bodies, without looking “bulky”)
The report is f-re-e and you can download it as a PDF and read it immediately:
PS. I’m not sure how long Tom’s report will be available so be sure to grab your copy as soon as possible:
Water also provides more options for those who are lacking in general fitness or have a prior injury that makes land based activity difficult. Finally, water based activities work the entire body, serving as a form of both strength training even as aerobic training takes place.
Swimming utilizes nearly all major muscle groups simultaneously, imparting a total body work out. Because of the inherent resistance of the water, swimming develops both muscle strength and endurance, as well as helps flexibility.
Because of its many effects, swimming provides almost all of the aerobic benefits of running even as it yields many of the benefits of resistance training thrown in. Because swimming does not put the strain on connective tissues that running, aerobics and some weight-training regimens do, swimming is the kind of low-impact work out that is perfect for seniors seeking to regain or maintain their fitness.
This is a sport especially gentle to those who are physically challenged. The buoyancy factor of water makes swimming the most injury-free exercise available. So it is specifically interesting to seniors, especially those with any type of joint issues. In water, a person's body weight is reduced by 90% as compared to its weight on land. For example, a 220 pound man will weigh about 22 pounds if he is standing in chin deep water.
Exercises in water can also be done more often because of the low incidence of injuries and it is more effective for exercising the entire body as any movement in water 12 times greater resistance than movement in air.
For the elderly, water fitness is safe, fills the need for exercise, increases a body's range of motion and is a low-impact exercise.
The Best Muscle Building Split Workout Routine
There is often a lot of confusion about just what routine to follow when trying to build muscle. There are several options that people can choose from and just about all of them will work.
The real question is which one will work best for you and your starting point.
Let's cover the most common routines out there today and and describe the category requirements so that you can make an informed decision on which program would suit you best.
3 Day Full Body Routine:
This routine is a 3 day a week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 day or 2 days (as most people will take the weekend off entirely).
This routine is typically used by beginners and involved full body workouts.
It is great for newbies because of many reasons:
a. It allows them to get familiar with the exercises by repeating them many times over the week
b. Since most beginners do not possess the same strength levels as more advanced lifters, it is good to trigger the muscle more often because the amount of weight lifted is significantly lighter and they will not need as much time to recover and repair before their next workout.
c. As a beginner, your body will actually experience greater gains training less rather than training more. Take advantage of this time in your training as you will experience the 'beginner gains' that you may never experience again.
You need to allow your body to adapt to exercises and recover in order to grow. 3 days is a good start for beginners and it will allow them to eventually progress to more volume and more frequency if desired.
4 Day Split:
This is the next step from the 3 day full body workouts.
This routine is typically performed by intermediate trainers.
There are many variations that are floating around but the most common template to follow is performing upper body then lower body on the following day, then a rest day, then repeat (upper body/lower body).
As in the 3 day workout program, you have the choice to take two days off for the weekend or to continue after only 1 day of rest. The disadvantage to only taking one day instead of the two day weekend it that it throws you off schedule for your next week (if that is important to you).
The reason why this routine is categorized as intermediate is because now that you have been training longer and you have become stronger in your lifts, you will need more rest to allow proper recuperation between bodyparts you trained in your workouts. You will backoff the frequency you train each muscle but you will increase your training day by 1.
Once you have complete about 3-6 months of a 3 day routine, you can move up to this split to start seeing more muscle gains.
5 Day Split:
The 5 day split is the most advanced routine that I would recommend for anyone.
Sure, there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. But eventually the line has to be drawn and I draw it at 5 days per week for 99% of natural trainers.
After training for many years and developing your maximal strength and maximal growth, you may need to start to train using a 5 day split routine focusing on only 1-2 muscle groups per workout.
When you train for more than 2 years or so, the strength gains experienced in the beginning (due to an adaptation in your central nervous system) due not occur at the same rate. You will reach a point where it will be very tough to add more weight in your lifts and/or even grow additional muscle.
Its not to say that you can't, it just becomes a lot harder.
At this point, it is better to increase the volume trained on the muscle on the day you work it and allow a longer cycle for it to repair fully and to stimulate growth.
Starting Point Guidelines:
If you do not know what your starting point is, please refer to the guidelines below: Beginner: 6 months or less of weight training Intermediate: 6-18 months of weight training Advanced: 24 months or more of weight training consistently.
If you have trained on and off over many years but never consistently followed any program, then I would consider yourself to be intermediate, but you may even want to start as a beginner to condition your body for the higher volume training to come later on. Its your choice.
Decide what your training level is and then choose a routine that best suits your individual requirements.
Be patient and focus on one thing at a time and you should start to progress through each routine and see some very impressive gains.
Here for you,
Joey Vaillancourt NSCA-CPT
Bones to Buff
Saturday, September 18, 2010
7 Ways to Bust Any Plateau
Get ready to start seeing a big change in your physique and start to see improved muscular strength, size and more gains than before.
17 Quick Start Muscle Building Tips
These tips will help get you on track to gaining those much needed pounds of muscle.
The Warrior Physique – Building The Hybrid Super Muscle
In this report you’ll explore how some of this planet’s all-time greatest elite warriors of the past developed some physiques that have become legendary!
by Doberman Dan
In the last ten years or so there has been an explosion in the number bodybuilding, training and diet books that absolutely promise to transform your body into the sculpted form you've always dreamed of in just a few short weeks. The problem though is that most of them are trash. They were written not so much to help you get the body you want but to help the author turn a quick buck. That's where Lean Hybrid Muscle (LHM) departs from the pack and leaves them in the dust. Why is that? Because it works-that's why.
One of the things that really sets Lean Hybrid Muscle apart from countless other "get fit" books, programs and routines I've seen is that it is designed to work with our bodies' natural systems, not against them. That in itself is the key difference between LHM and the rest. It also allows you to develop a personalized program that is unique to your body's particular needs. Others don't do that. They make the assumption that because what they did worked for them, it will work for anybody else who does the same thing. The problem is that this just isn't true.
Here's an example. The guys you typically see in the fitness or bodybuilding magazines are genetically gifted-they tend to be naturally lean and muscular. For the rest of the normal world, various techniques like "bulking and cutting" have emerged. Bulking and cutting runs counter to the way that our bodies are designed to operate. That's why with bulking and cutting you usually wind up with a choice: lean and weak or strong and fat. Lean Hybrid Muscle training though, shows you that it is entirely possible to build mass and get lean at the same time.
And what the Lean Hybrid Muscle Building system does is lay out everything you need to know to develop your own program that works for you. You'll learn all about the various training philosophies that are out there along with what's good about them and not so good. The book also shows you how to position yourself physically and mentally for success. LHM calls this Constructing the optimum anabolic environment. Along the way you'll also learn about Traditional Chinese Medicine and how incorporating elements of this ancient philosophy into your training philosophy can set you on a path to success.
The exercise chapters are some of the best around. By performing the exercises they way they're shown here, you'll be able to actually build muscle and burn fat at the same time. LHM has uncovered a way to tap into long dormant systems that enabled our ancestors like the Spartans to be lean, muscular, strong and big. The exercises here will actually enable you to build a different type of muscle-lean hybrid muscle-that is unlike anything you've seen before.
The Lean Hybrid Muscle workout also devotes plenty of space to nutrition, teaching you how to develop a plan that works for you. It's also got a very good section about supplements, helping you to understand the truth from the hype and what works from what doesn't.
It's really got the whole package and all in all I would say that LHM is a great read that unlike a lot of programs out there will really help you achieve the results you want to see. For more information visit this page by clicking here >> http://bit.ly/azaBnU/
Friday, September 17, 2010
The first thing you need to know when you look at "Mad Scientist Muscle" is that this actually IS a serious program and a seriously GOOD program. Don't let the name fool you :)
This program by Nick Nilsson is based on solid, scientific training principles and is definitely not just same random crazy sh$# thrown together.
There is a method to his madness. I'm not saying there isn't some really cool and effective crazy sh$# in there...it's just not random...
What Nick has done is put together a series of programs based on the concept of "controlled overtraining," also known as "accumulation and intensification" or "dual factor theory."
To put it simply, in these programs, you'll gradually ramp up your training volume by increasing the number of sets you're doing (this is done on a weekly basis), while simultaneously DECREASING your rest periods in between sets, thus increasing the overall density of your training in a very deliberate fashion.
This is the "accumulation" phase as you're gradually accumulating workload and training volume over the course of 3 weeks.
So, when you HIT this point of overtraining, that's when you back off on both the training volume AND the rest periods. You'll do fewer sets and with long rest periods in between sets. You're also going to reduce the rep ranges so that you're working with more power and strength-oriented loads.
Coming off this overtraining ramp-up, your body is desperately trying to keep up with recovery...the analogy Nick uses in his book is that of a car going up a steep hill. You have the gas pedal floored but you're still going slow.
When you come up and over the top of the hill and keep the pedal down, you pick up speed FAST...just like when your body comes off the overtraining phase. You're going to pick up speed FAST. This is the "intensification" phase, called that because you're increasing the INTENSITY of the workload, operating closer to your 1RM.
This overall training scheme is extremely effective. It makes great use of your body's predictable reactions to volume and overreaching and takes full advantage of the rebound on the other side.
All three programs that are included are put together in this format, utilizing different training techniques for each accumulation and intensification phase. You'll really see the "mad scientist" stuff come out in the training techniques themselves!
The cool part is, this "mad scientist" stuff is actually very well thought-out and not just a collection of weird intensity techniques.
These are very effective training strategies that are implemented in a very logical way to achieve very specific effects on your body. This type of "accumulation/intensification" is a very accepted training-protocol that can absolutely deliver big results in strength and muscle mass.
Here's where it gets interesting...
Nick's theory is that by utilizing certain specific types of training, you can make changes to the physiology of your body/muscles in order to better set the stage for future muscle growth.
His idea is that there are certain aspects of your physiology that can be "trained up" using the right techniques so that your body is better prepared for muscle growth. If you have a hard time building muscle (i.e. you're a classic hardgainer), this could be a very attractive idea for you. Heck, even if you're NOT, the idea of turning yourself into an even EASIER gainer is good, too!
The question is does this idea have merit?
In a word...yes. The training styles that Nick puts forward in his "Structural Training" section DO have the potential to make very positive changes to your body's physiology that impact future muscle growth.
For example, partial training is a very widely accepted method for increasing the strength of your bones and connective tissue due to the super-maximal loads you're able to use. Using heavier weights also primes the nervous system for using heavier weights in FULL range of motion, too.
Also, one of the other changeable factors he talks about in the book is capillary density in the muscles...basically the number and density of the tiny blood vessels where oxygen and nutrient exchange take place. By using very high rep, endurance-type training, research HAS shown you can increase capillary density. And by increasing this density, you enhance the ability of your muscles to receive nutrients and oxygen, which means more fuel and food for them to GROW.
His incorporation of Structural Training into the overall framework of the program is done in a very elegant and intuitive manner. You'll start with it before you do anything else (what better time to set the stage!) then you'll do more of it just after you hit the overtraining point.
Potential Weaknesses of the Mad Scientist Muscle Program...
Overall, this is a strong program. It'll definitely deliver great results in terms of muscle and strength.
One aspect that might be something to modify would be the split training aspect of it. If you're interested in a more performance-oriented program, you may need to make some changes to that.
Being from more of a bodybuilding background, Nick has used bodypart splits. Now, these CAN be effective when done properly and with primarily compound exercises (and that's exactly how these programs are put together) but you could absolutely use the frameworks provided and change up the focus to be more on training movements rather than bodyparts.
But from a pure bodybuilding perspective, this is absolutely effective stuff. It WILL make you bigger and stronger.
There really isn't anything in here that should stop you from picking up this program if you're interested in hypertrophy and strength. You'll definitely learn a lot from the approach Nick puts forward in this book.
Bottom line is this a very complete program and very effective for what it proposes to deliver...muscle and strength.
You're going to get SIX MONTHS of detailed training schedules, covering every single set and rep and exercise along the way. If you're looking for a real "done for you" type of program, this will be exactly what you want. The included "lean muscle" meal plans are a nice bonus, too.
Nick is also offering separately an add-on program for the book that he calls "Frankenstein" and I have to say, when you SEE this program, you'll know exactly why he called it that. This one is for sure only for advanced trainers.
Here's a hint...it starts with six-day-a-week training working your WHOLE body every day, before backing off to three days a week. After you pick up the main "Mad Scientist Muscle" program, you'll be able to grab that one, too, in a package along with ANOTHER book he's just put out "The Best Mass Exercises You've Never Heard Of" (yet another very interesting book from Nick..it's a collection of 119 of some of the most unique mass-building exercises and training techniques you've ever seen - very cool stuff).
Overall, this is an excellent program, well put-together and definitely worth picking up a copy.