Wednesday, June 29, 2011

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Monday, June 27, 2011

Back Pain? Sciatica? You MUST Grab This Free Book

I don't know if you saw it, but a two weeks ago I posted an article about a great new book called "The 7-Day Back Pain Cure"...

Well, it was written by a good friend of mine, 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 St. Jude's Children’s Hospital - 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.

Best,

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.

 

Old-Man Bodyweight Warm-up and Off-Day Workout

By Craig Ballantyne, CSCS, MS, CTT
http://bit.ly/dFbV68

This article is long overdue.

Today I want to talk about the best off-day workouts you can do between hard sessions of Turbulence Training.

In most cases, simply walking, biking, hiking, stretching/easy yoga, and easy bodyweight exercises are all good enough off-day activities.

Doing 500 kettlebell swings and 200 pushups on an off-day might be fine once in a while for an advanced person, but in reality, that is not an off-day. That's a workout.

The 5 true purposes of off-day activity are:

1) For health (if your life is sedentary, i.e. desk job + commute + sitting down leisure time), then you simply need to get up and get moving for 30 minutes each day at a minimum.

If you are a manual laborer who walks 3+ miles per day or does 1+ hour of moderate activity (lifting boxes, etc), then you really don't need to obsess about off-day activity - stretching, foam rolling and massage, and meditation are probably best for your health.

We're not trying workout on our off-days. We're just trying to improve our general health and well-being.

2) Mobility (aka TT Yoga) - In many cases, we can do low-intensity bodyweight exercises and mobility drills to fix our bodies.

This includes foam rolling, simple torso (ab endurance exercises), shoulder mobility drills, hip mobility drills, moderate bodyweight exercises, and stretching. This will not qualify as a workout, but will get you a bit of a sweat going.

And there are some cool new bodyweight exercises in this program:

=> http://bit.ly/dFbV68

Combined with walking, mobility exercises - such as those found in my "Old Man Warm-Up" would be an excellent way to spend 45 minutes each day.

3) Enhanced recovery from past workouts and preparation for future workouts - same movements as above but this is a different benefit.

By doing light activity, we get blood flow to the sore areas and this might help recovery, decreasing soreness and getting us ready for our next training session.

4) Social time with family and friends and errands - Incorporate light activity into your daily life. Take the dog for a longer walk, meet your friends for a walk, play extra long with the kids outside, or do your errands by foot rather than by car. Heck, walk around a shopping mall and people watch.

5) Relaxation - Unplug. Go for a walk without a phone, ipod, or in my case, a portable CD player. (Yes, I have one and I use it regularly.) Let your mind wander as your body wanders.

That said, what I do on my off-days is something that I call my "Old Man Warm-up", that I also do before all of my hard workouts.

It lasts about 25 minutes, and in the list below I've added a few other exercises to give you a little extra sweat without stealing from your recovery.

The Old-Man Warm-Up/Off-Day Activity Session

1) Foam rolling: Upper back, lats, upper back/posterior deltoid, TFL, vastus lateralis, vastus medialis, adductors, hamstrings, glutes.

2) Acuball rolling: calves, glute, biceps (i have a sore left biceps).

This takes about 5-10 minutes. I'll make a video of 1 & 2 soon.

Then I move into a bodyweight circuit.

3) Cross-body arms (also called X's in some manuals)
4) Bodyweight squat
5) Bird Dog or Bird Dog with Leg Abduction
6) Glute squeeze
7) Plank or side plank or ball plank or bird-dog plank
8] Band pull (done 4 times at various points in circuit)
9) Overhead lunge (using broomstick)
10) 1-Leg RDL
11) Stick-up
12) Chest stretch, shoulder stretch
13) Psoas/hip flexor stretch
14) Downward dog stretch (hips up position)
15) Cossack lunge
16) Yoga Pigeon stretch
*17) Stability Ball Leg Curl - 10 reps
*18) Pushup - 25% of max reps
*19) 1-leg lying hip extension
*20) Chin-up - 25% of max reps
21) Spiderman Climb with 3-second hold at top
22) Forearm stretches
23) Neck/trap stretches
24) Leg swings
*25) Total Body Extension - 10 reps

I hope this off-day activity guide clarifies the purpose and recommendations for these days.

Add a little gratitude and meditation for bonus karmic points and you'll feel like you've done something without doing too much.

Keep rocking,

Craig Ballantyne, CSCS, MS, CTT
http://bit.ly/dFbV68

Saturday, June 25, 2011

How to Run Longer

I’m about to show you how to run longer.  Are you ready? Here we go.

Aerobic (or endurance) training improves your cardiovascular endurance (and thus your ability to run longer) by increasing both maximal cardiac output and your muscles ability to extract oxygen from the blood. Thus, a training program designed to improve your cardio endurance must overload your circulatory system and challenge the oxidative capacity of your working muscles.

As with all running programs, specificity is crucial. If you are a runner and want to improve your aerobic endurance, then you need to run - not bike or swim. Likewise, if you are a cyclist who wants to become more proficient at biking up hills, then that's where you need to spend more of your training time.

There are 3 principle aerobic training methods used to improve endurance. They are interval training, long duration/low-intensity, and high-intensity, continuous exercise. Although, there are plenty of studies that validate the use of each method of training, the majority of the research shows that it is INTENSITY, not duration, that is the most important factor in improving your cardiovascular capacity.

For that reason, I personally use and prescribe interval training and high-intensity continuous exercise. Not only are they highly effective, but they are also very time efficient. Let's look at each one in more detail.

INTERVAL TRAINING

Interval training (or high-intensity interval training or HIIT) involves performing repeated bouts of high and low intensity runs. The length and duration of the high intensity work bout will depend on what you are trying to accomplish (ie. your goals).

For instance, a longer work interval requires greater involvement of aerobic energy production. This is occurs because longer intervals need to slightly lower in intensity (or speed) than shorter ones. After all, for how long do you think you can possibly sprint? Not much longer than maybe 30 seconds.

On the other hand, shorter, more intense intervals, such as sprinting, involve a greater amount of anaerobic energy production. This is the energy system that gives you a lot of ATP (or energy) in a short amount of time but it is also an energy pathway that fatigues quickly and produces lactic acid in your muscles. That's why higher intensities can only be sustained for a short amount of time.

In planning your interval training runs, you need to consider several factors:

1. The length of the work and recovery intervals (duration)
2. The intensity of the efforts (intensity)
3. The number of sets

In general, if you want to run longer, the work intervals should last longer than 60 seconds in order to get maximum involvement of the aerobic energy system. You can monitor your intensity by taking a 10-second heart rate by checking your pulse. Ideally, your work interval should elicit an intensity that represents 85% to 100% of your maximum heart rate.

The recovery interval could consist of brisk walking or light jogging to bring down your heart rate, ideally to about 120 beats/minute by the end of the recovery bout. Note: as you get fitter, your heart rate will drop much more rapidly, allowing you to recover more efficiently.

Depending on your fitness level you will want to choose a work to recover ratio that is suitable for you. For instance, as you get fitter aerobically, you won't need as much recovery time as you would when you first started. So, if you just starting to run intervals you may want to begin with a work to recovery ratio of 1:3, meaning that your recovery bout will be 3x as long as your work interval. If you ran 1 minute for your work bout, you would recover for 3 minutes, for example.

As you improve your cardiovascular fitness, that ratio would go from 1:3 to 1:2 and then down to 1:1, and even lower. Ultimately, the goal of interval training is to get your body used to running (or exercising) at a faster speed for a longer period of time. And that will get you ready for the next training method.

HIGH INTENSITY, CONTINUOUS RUNNING

If two people are running, the one who can run faster for longer will win. It's as simple as that. This form of training (along with HIIT) will help you become a much faster runner.

How? Because it conditions your body to maintain a fast pace for as long as possible. Thus, numerous physiological changes occur that will improve your running endurance. It is believed that running a intensity between 80-90% of your maximum heart rate is optimal. Furthermore, it seems likely that a work rate that is equal to or slightly above your lactate threshold provides excellent improvement in your maximum aerobic endurance and your ability to run longer.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349712 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Friday, June 24, 2011

What is HIIT?

HIIT (or high-intensity interval training) involves performing repeated bouts of high and low intensity exercise. The length and duration of the high intensity work bout will depend on what you are trying to accomplish (ie. your goals).

A longer work interval requires greater involvement of aerobic energy production. This is occurs because longer intervals need to slightly lower in intensity (or speed) than shorter ones. After all, for how long do you think you can possibly sprint? Not much longer than maybe 30 seconds.

On the other hand, shorter, more intense intervals, such as sprinting, involve a greater amount of anaerobic energy production. This is the energy system that gives you a lot of ATP (or energy) in a short amount of time but it is also an energy pathway that fatigues quickly and produces lactic acid in your muscles. That's why higher intensities can only be sustained for a short amount of time.

To get an HIIT program that is right for you it is important that you first establish what your goals are. Are you a 800m sprinter who needs to run 800m in less than 120 seconds? Do you want to run a 5k, 10k, or even a half-marathon? Are you running to burn fat and lose weight?

It's important to be clear on what you're after.

Here's why...

If you are training to run longer distances such 10k, half-marathons, and full marathons, then your intervals should generally last longer than 2 minutes in order to maximize the involvement of your aerobic energy system.

Going one step further, if you know your desired pace for a given running then you need to train at that pace or faster during your HIIT runs.

For example, if you know that you want to run a 5k (3.1 miles) in under 20 minutes (which is a fairly fast pace) we can deduce that your running pace would need to be 6:15 minutes/mile. Therefore, your training sessions should be built around using intervals that force you to run at that pace or greater for as long as possible. The reason for this is that you want to be able to run at least 5k (or 20 minutes) at your "race pace". The only way to do that is train your body to be able to handle that kind of pace.

Obviously, at first, it is tough to maintain that kind of pace. That's where intervals come in.

TRY THIS HIIT WORKOUT

Here’s a sample HIIT workout you can try based on our 5k example above.

5-10 jogging warm-up
2 minute run @ 5k race pace (ie. 6:15min/mile)
1 minute run @ recovery pace (ie. jogging)
Repeat this 10 times

Now, this is a very simplistic workout and doesn't take into consideration your initial fitness level but let's use it to get the point across.

As you'll see, we've taken your desired 5k race pace, which we know is initially impossible to maintain, and have chunked into 2 minute work bouts. Between each 2 minute work interval is a 1 minute recover interval. This is repeated 10 times so that you are running for 30 minutes (not including warm-up).

Give it a shot and experience the high of HIIT running.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349716 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Thursday, June 23, 2011

Runners – How to Warm-Up Properly

Do you stretch before your runs?  If so, then you need to pay close attention to what I’m about to say.

Whether you're running or just working out, it is always recommended that save your static stretching (ie. holding a stretching for an extended period of time) for after your workout or run.  Instead, before your activity, you want warm your body up. Why on earth would you want to start running fast or lifting weights if your muscles are cold and tight? That's why we warm-up - too warm up our muscles, make them more elastic, and prepare our body for the upcoming activity.

GET YOUR BODY WARM

A good warm-up always starts with several minutes of light aerobic activity such as jogging. The purpose of this component is to get the blood flowing and raise your body's core temperature. The light aerobic warm-up should last 5-10 minutes and include a variety of movement patterns, not just running.

For instance, you could start with a few minutes of jogging then do some butt kicks, high knees, skips, arm circles, lateral shuffles, cariocas, and so much more. The idea is prepare your body's joints and muscles for different ranges of motion so they perform better and are less likely to injure.

MOVE YOUR MUSCLES, DON'T STRETCH THEM

Once your body is warmer (you should actually have a little bit of sweat going on at this point) it's time to take your muscle through ranges of motion - not holding them in stretched positions for long periods time!!!

Again, this is where most people go wrong. Instead of dynamic stretching, they go right into holding various stretches (after warming their body up) to lengthen their muscles and essentially cooling down their body. It's counter-productive and "old school" way of training.

Dynamic stretching is what you want to do at this stage. This type of stretching requires that you perform movements that further warm your muscles while taking them ranges of motion that will be performed during your run or sport.

Some of my favourite dynamic stretches inlude lunge walks, Y squats, inch worms, butt kicks, and many more that I don't even have a name for. So that's why I put together this video to help you out with a few basic ones that will make your body more elastic and ready for your run or workout. Enjoy!

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349724 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Wednesday, June 22, 2011

Can you really be “unbreakable”???

Probably not unless you’re a comic book superhero.

But you CAN get pretty darn close if you use a few super-powered training techniques that rebalance your muscles, improve the “quality” of your tissues and actually accelerate your FATLOSS.

It’s not rocket science, but it does require a very precise combination of just the right elements in just the right order…

My friends Ryan and Adam (aka The Bodyweight Coaches) integrated a lot of these techniques into their brand new Shapeshifter Body Redesign system. That’s because they understand how important this stuff is for both injury prevention AND physique.

Why does balance matter, and what the heck does that have to do with looking great naked?

Quite a lot, actually. A body that’s out of balance will hold onto fat and put the brakes on new muscle. And imbalances also increase your risk of injury — which of course completely sidelines you from your best body “redesign” efforts.

These guys think injury prevention is so important that they added a very special bonus to their Shapeshifter body redesign system. They’re giving it away TODAY ONLY with their brand new bodyweight program.

It’s not just any program. This one’s been approved by The Doctor. That’s right, Adam & Ryan have teamed up with Dr Kareem Samhouri to create the…

Shapeshifter Shield <--- Special bonus with your 51% VIP discount (Today Only)

So what exactly are these super-powered techniques used in Shapeshifter Shield?

Element #1 - Self “Myofascial” Release

It’s sort of like giving yourself a massage  — but not the nice relaxing kind… the kind that digs deep and fixes what ails you! You can use a number of different objects with these self-massage techniques, including a simple tennis ball. But the most common tool is a foam roller.

Element #2 - Flexibility Exercises

If your muscles and connective tissues are tight in certain key areas, you’re an injury waiting to happen. And who ISN’T tight nowadays??? Our busy lives have us chained to our chairs and strapped into cars for most of the day. It’s so bad that the entire population is becoming chair-shaped.

If you don’t integrate flexibility into your training you WILL start to resemble the stuff you’re sitting on. And that is NOT good. The flexibility exercises included in Shapeshifter Shield are designed to counter this daily over-conditioning, restoring you to the natural, vibrant health you knew in your “glory days.”

Element #3 - Mobility Training

This is the one that almost NO ONE is doing! And that’s a shame, because it makes all the difference in your quest for a super-heroic unbreakable body! If you don’t balance your “stretching” with mobility work, you become a walking time bomb... but rather than explode in a blaze of glory, you simply break up.

Mobility is all about rebalancing muscles so you can have CONTROL over your flexibility. It’s the key that rounds out your mission to be “injury-proof.”

Used in combination, these three powerful techniques will be your SHEILD against injury and your catalyst to accelerated body “redesign.”

When you integrate them into the innovative bodyweight workouts, diet tips and lifestyle advice provided in the Shapeshifer Body Redesign system, you’ve got the ticket to building your best body ever.

Better lever yourself outta that chair and take action now. Shapeshifter Shield is only available today when you grab the full Shapeshifter system. Click over to the page. We guarantee you’ll fall outta your chair when you see how much they included for this price!

Shapeshifter system + Shapeshifter Shield <--- 51% discount & bonus TODAY only

Oh, and if you want a glimpse of some of the exercises they use, click through that link above and check out the coolest video preview on the net.

Enjoy!

How to Run on the Treadmill

Running on the treadmill has some obvious advantages over running outdoors, especially if the weather outside becomes bone chilling.

It's no surprise that many people like running because of its calorie-burning effects. After all, since running is weight bearing and recruits a large amount of muscle, it is the best form of cardiovascular fitness training to burn calories and fat. Besides, when was the last time you saw an overweight runner?

USE INTERVALS

Whether you are a hardcore runner is of no importance. You can still benefit tremendously from the treadmill workouts you're soon about to discover. As you'll see, these treadmill workouts are based on interval training.

Interval training is a powerful method of maximizing your peak cardiovascular fitness and burning fat because it enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity. The result, you get a cardio fitness training effect and boost your metabolism for several hours after your interval workout.

This post-exercise metabolism boost is known as EPOC or "excess post-exercise oxygen consumption" and can be responsible for several hundred calories expended while you are rest for up to several hours after your interval training workout.

What's even cooler about intervals is that they allow you to spend less time exercising while providing more substantial fitness and fat burning improvements compared to long, boring cardio sessions. In just 15-20 minutes of interval training you can accomplish what most exercisers never come close to achieving in an hour of cardio!

So now that we've established the benefits of interval training, let's have a look at some interval treadmill workouts that will save you time and give you huge fat burning and cardiovascular benefits! I know you'll enjoy them and find them both challenging and invigorating compared to traditional long, boring cardio workouts.

Each of these running workouts should begin with a light 5 minute warm-up (ie. jogging). Note as well that these interval training workouts are fairly challenging so give them a shot and see how you do.

Interval Workout #1

Work = 2 minutes @ 85%
Recovery = 1 minutes @ 65%

Repeat 4 times for a total of 12 minutes.

Interval Workout #2

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

Interval Workout #3

Work = 30 seconds @ 100%
Recovery = 90 seconds @ 65%

Repeat 10 times for a total of 20 minutes.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4349715 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Tuesday, June 21, 2011

Interval Running Workouts for Beginners

Today, I’d like to give you 3 interval training workouts for beginners.  You can choose to do these on the treadmill or outdoors – it really doesn’t matter.  These running workouts will help run longer, get in better shape, and burn more calories.

These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with "recovery" intervals.

So let's get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=4327991 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Brand new body “redesign” workouts (just in time for summer)

Unless you’re living in a crater on the moon, you’ve probably heard about the brand new body “redesign” program my good friends Adam and Ryan have created. And with good reason! The entire internet seems to be buzzing with it!

These guys — also known as “The Bodyweight Coaches” — have designed a program that changes the shape of your body without ANY equipment.

They’re releasing it to the public TODAY. And to celebrate, they’re offering a super-sized 51% discount to their VIP community members — and to certain select subscribers like you!

Redesign your body without equipment <--- 51% discount invitation

We’re talking innovative bodyweight training programs fully integrated with no-nonsense diet and lifestyle lessons. One of their beta testers lost 8.5 inches off her body in only 6 weeks—without setting foot in a gym! And every inch she shed was fat!

That’s the secret of their body “REDESIGN” system. They’ve arranged the program in a day-by-day format that removes fat on the hurry-up while maintaining or even adding muscle in EXACTLY THE RIGHT PLACES for the most impressive VISUAL impact.

And that’s what getting in shape is all about, right? Changing your shape. I mean, there’s no point working your butt off in the gym if no one notices!

And that’s exactly what usually happens with exercise and diet programs. You lose weight and end up with nothing more than a smaller version of the same flabby body. But not with this new program! I guess that’s why they called it Shapeshifter…

Get the Shapeshifter system now (redesign your shape) <--- 51% off (exclusive invite)

This is by far the best bodyweight training program I’ve ever seen. It’s also one of the highest quality and most innovative programs I’ve seen in a long time, period.

You can sneak a peak at this quality and innovation by clicking through the link below. Talk about a killer preview! This is seriously cool…!

Video Preview of Shapeshifter Body Redesign <--- Click Here

Enjoy the video,

 

Sunday, June 19, 2011

Want to Become a Better Runner?

Are you just getting into running?  Are you lost or confused about how to get started?  Or, are you a more advanced runner who needs a push to the next level?

Well, imagine that with just 2 short running workouts per week you could be running faster, farther, and longer than you ever thought possible! What would that mean to you?

Suppose that you could finally become a better runner and improve your overall fitness without having to hire a trainer or follow a boring running schedule from the latest running magazine!

What if you could have the guidance, motivation, structure, and accountability that a running coach would provide without him/her being there right beside you? Better yet, right through the convenience of your headphones!

Sounds too good to be true?

Well, not if you have the right tool.  You see there really is nothing like having your own fitness trainer/running coach to push you towards becoming a better runner.  But what if you can't afford one?  Most "good" trainers charge upwards of $75 per hour!

But, finally there is a solution for you!

My good friend Yuri Elkaim, who is a former professional soccer player, considered by many as Canada's top trainer, and head of strength & conditioning for the University of Toronto men's soccer program, has packaged his expertise into mp3 audio format!

Yuri and his company Total Wellness Consulting are the industry leader in developing total body workouts for your iPod/MP3 player. 

He has designed a series of MP3 running workouts called the Treadmill Trainer.  There are 3 volumes to choose from depending on your fitness level and they feature auditory guidance and motivation from Yuri as well as heart pumping running music to keep you going when you feel like you can't.

These running workouts are compatible with any iPod or Mp3 player and can be enjoyed on the treadmill or outdoors.

What makes the Treadmill Trainer MP3 running workouts so effective is their interval training design.  This means that there are bouts of faster and slower runs keeping your body working at a higher level, burning more calories, and saving you time on your runs.

Yuri tells you when to speed up, when to slow down, and how long to run for.  Essentially you don't have to do any thinking and can therefore enjoy your running experience much more!

So if you're a beginner runner or want to improve your running performance, then I highly recommend that you try his workouts.  Yuri's motivation is unparalleled.  As Yuri says in his Treadmill Trainer programs - You'll never run alone!
http://www.cartville.com/app/?Clk=4349727

To your health,

Arthur M.

P.S. The Treadmill Trainer guarantee - You will run faster, farther, and longer with just 2 runs per week, or your money back!! Give it a shot.
http://www.cartville.com/app/?Clk=4349727

P.P.S. He is also giving away $480 worth of free running-enhancing bonuses.  Find out more by clicking here:
http://www.cartville.com/app/?Clk=4349727

Saturday, June 18, 2011

3 Lies You’ve Been Told About Your Back Pain




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"I have suffered back pain for over 20 years with pinched nerves in my hips and lower back.

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Steve Munk"I am a 62 year-old guy in fine general health. Since March of 2004, I have had symptoms that I can only compare to having been kicked in the behind by a mule. That pain in the butt then took off toward my ankle and made standing or walking a living torture. I started with chiropractic, then orthopedic surgeons, then physical therapists, then massage therapy, more orthopods, anti-inflamatories and lost all hope for ever recovering.

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Friday, June 17, 2011

Secrets to a 6-pack

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Thursday, June 16, 2011

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Wednesday, June 15, 2011

Dumbbell Exercises for Women to Tone Arms

By Mike Westerdal

The very nature of women's bodies makes them susceptible to sagging in certain areas-particularly the arms. And unfortunately for the ladies, this can start happening at a relatively young age. The good news is that there are ways to reduce and eliminate almost entirely, sagging in the arms. And the best part is, you don't need fancy or expensive equipment or even a gym membership-you can achieve your goals right in the comfort of your own home with just a few square feet of unobstructed space and a set of dumbbells.

In the world of exercise equipment, dumbbells are just about perfect-they're effective, versatile, inexpensive, easy-to-store, great for targeting specific areas, can be used by anyone regardless of skill or ability and can be used just about anywhere. You don't need to be able to lift heavy weights in order to tone up your arms. A maximum weight of 10 to 12 pounds will do. If you can, pick up a few different weights (5, 10, 12 pounds) so you can vary your workouts.

First of all, warm up before getting started-this helps to prevent injuries. So start with a few minutes of stretching, particularly focusing on stretching the muscles in your arms. Do this for 3 to 5 minutes. You also might want to walk or jog in place for a few minutes to get your blood pumping.

Dumbbell Exercises for Women to Tone Arms Here are some exercises you can do:

  • Seated bicep curl: This is basically the same exercise as above, but performed this time sitting down. Again, keep your elbows close to your side, then curl the dumbbell up towards your shoulder (palm facing the shoulder), pause and contract. Slowly return to the starting position and repeat with the other arm. Do the same amount of repetitions and sets as the previous exercise. Variations: curl both arms at the same time or do hammer curls as described above.

    Alternating Bicep Curl

  • Standing alternating bicep curl: Stand as you did in the warm up, but this time do it holding dumbbells in your hands. Keeping your elbows close to your body, slowly curl one dumbbell up towards your shoulder. Your palm should be facing your shoulder. When the dumbbell is almost touching your shoulder, pause, contract your bicep for a moment before returning to the starting position (keep your back straight and don't swing the weight). Repeat the exercise using the other arm. Do 3 sets of 10-12 repetitions for each arm with a 30-second rest between sets. Variations: curl both arms at the same time. You can also vary this exercise by doing hammer curls. Here, you start in the same position as before but instead of turning your palm up to face your shoulder as you curl up, keep your palm facing inward, stopping to pause and contract when your lower arm is just about parallel to the floor.

    Dumbbell Exercises for Women to Tone Arms

  • Standing overhead triceps extension: Holding a (lightweight) dumbbell in your hand, raise your arm straight up over your head, towards the ceiling. Keeping your upper arm in place, bend at the elbow bringing the weight slowly down towards the back of your head (be careful not to hit yourself in the head) until you feel a tight "stretch" in your tricep. Contract the tricep and slowly return to the starting position. Do 10-12 repetitions and then switch arms. Do 3 sets of 10-12 repetitions. Variation: You can also do this exercise while seated.

    Lying dumbbell extensions

  • Lying dumbbell extensions: Lying flat (on a mat or bench), raise your arms vertically up toward the ceiling. Keep your upper arms vertical, slowly lower the dumbbells toward the space behind your head until you feel a tight stretch. Pause, contract, return to the starting position and repeat. Variation: Alternate one arm at a time.

Mix these exercises up, be creative and add in some of your own and vary your routine. As fitness level, skills and abilities improve, you should increase the intensity of the workout by mixing in some aerobics, adding a little more weight, adding other dumbbell exercises (not specifically for the arms but for the whole body), decreasing rest time between sets or increasing the number of repetitions and/or sets.

If you do this for 20-30 minutes a day three or four times a week and stick with it, you will be amazed with the results. Not only will your arms be more toned, but you'll be stronger, healthier and will probably notice that you feel a lot better too.


Dumbbell Routines and ExercisesMike Westerdal is the author of the first and original...

Dumbbell Routines & Exercises eBook - Click Here

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Tuesday, June 14, 2011

Death of Circuit Training

The bubble is bursting. The stock of hard-core circuit training is going down, and will be replaced - starting today - with better solutions, by trainers who care about results, not locker room boasting of how many people vomited in their class today.

On Saturday morning at my local YMCA, I watched two guys do "vomit inducing conditioning workouts".  I call them "vomit-inducing" because I wanted to vomit from watching their form.

One guy was doing explosive reverse curls (meant to be hang cleans) while another did flippity flop DB snatches followed by one of the worst planks I've ever witnessed.

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit Training in the next few years. Between the injuries and the vomiting, these home-made hard-core trainers are making a mockery of serious, professional personal trainers.

I mean, listen, I've watched two 15-year old boys make each other puke at the gym, but would you want THEM to be your trainer?

Of course not.

You want results. That's all that matters. You don't want to – or need to - vomit when you exercise. And you don't want to be injured all the time either. Or am I just that out of touch with what the cool kids are doing these days?

I don't know...maybe it's just the grizzled ol' veteran trainer in me that gets frustrated with the way things are in the fitness industry.

After all, I've been through...

"The Endless Amount of Cardio Phase"

"The Situps and Crunches Phase"

"The Dangerous Standing on the Stability Ball Phase"

and now

"The Do Circuit Training Until Your Puke With No Regard to Form Phase".

But this too shall pass.

Of course, it won't disappear overnight, but you and I will still be here when these "hard-core" trainers shiftily disappear and fly-by-night after their clients come in with sore backs, cricks in their necks, and ruined rotators.

You see, they don't understand that it's not about destroying clients.

Just the opposite.

It's about TRANSFORMING clients. About making them better people. Challenging them to change their bodies and their lives. And yes, working through physical challenges is a part of that, but not at the expense of their overall health and safety.

After all, there's no point in being able to do a "killer workout" if it puts you on the disabled list for 6 weeks or makes you vomit up that $4 protein shake and $5 chicken breast. Sounds a little counter- productive to me.

Listen, there will always be room for tough workouts, for trainers to take their clients to their limits, but only when done safely and under the guidelines of proven scientific research and years of experience.

In fact, I spent an hour this weekend going through an article on Metabolic Finishers that Certified Turbulence Trainer Mike Whitfield submitted for a new TT program for our members.

Now THAT is how you should do advanced, intense workouts.

Thank goodness for trainers like Mike, and I'll be sharing some of these workouts with 91,500 TT readers very soon.

But those home-made hard-core trainers and their circuit death workouts "finished at all costs" are not going to last.

And that's a good thing.

That will leave more room for our Turbulence Training 1 Million Mission of helping 1 Million Men and Women transform their bodies and their lives.

More room for you and I to make a difference and leave a legacy that remains long after we're working out in the old trainers home down in Florida.

So I'm calling a peak in the market. The bubble is bursting. The stock of hard-core circuit training is going down, and will be replaced - starting today - with better solutions, by trainers who care about results, not locker room boasting of how many people vomited in their class today.

It's time to change the way the fitness industry thinks about exercise. It's time to move away from sacrificing form and function and shift back to what matters - helping you transform and redesign your body so that you get the results you want.

Not the results that some hard-core, sadistic, home-made trainer wants.

Circuit training is dead. Long live smart training.

=> http://bit.ly/mMZgi4

To your safety and success,

Craig Ballantyne, CSCS, MS

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Monday, June 13, 2011

Review of the Dumbbell Routines & Exercises eBook

By Courtney Desrosiers

Dumbbell Routines and Exercises That Really Work is exactly what you want if you are looking for an informative, easy-to-follow comprehensive education on how to proper get started training with dumbbells. This 89-page e-book really delivers, covering everything you need to know including equipment, training and safety, exercise routines and groups, dumbbell exercises, stretching, and more. It even includes suggested routines. The information is provided in an easy-to-read style that tells you everything you need to know without being condescending or too overly-simplified.

The first sections of the book-parts one and two-focus on giving the reader a good overview about a variety of types of exercise, the different kinds of dumbbells available and descriptions of various sorts of exercise equipment. All of the equipment descriptions emphasize things that you would want to include as part of a home gym.

The next section, Training and Safety Tips, is one of my favorites in the book. No matter how experienced and knowledgeable you think you may be there is a lot of worthwhile information that can benefit any reader packed into these five pages. It not only gives you an overview of the basic "do's and don'ts," but goes beyond that and covers coping with stress and the importance of cooling down as well. This section is wrapped up with an excellent list of 22 training tips that provide valuable information for exercise enthusiasts at any level-beginner, intermediate or advanced.

Part four, Exercise Routines and Groups, is the precursor to the next four sections, which are really the heart and soul of the book-the exercises. This segment of the book basically lists the different dumbbell exercises described in detail further on, breaking them down by muscle groups. It does the same for the stretching, abdominal and stability ball exercises detailed in later sections.

Dumbbell Routines and Exercises That Really Work Section five, Dumbbell Exercise Descriptions, explains in easy-to-understand concepts, exactly how to perform each exercise properly. The descriptions are concise yet thorough and include clear photos of each exercise. Every aspect of the exercise is covered-hand and body positions, the movements from start to finish, along with anything else that you might need to know in order to perform the exercise properly. I particularly like the way that the instructions include useful tips about maximizing effectiveness and how to avoid pain and/or injury.

The dumbbell exercise section starts out with four exercises for the chest and then moves on to six different shoulder exercises. In the shoulders section, the explanations about the difference between the anterior (front) deltoid, middle/outer deltoid and rear deltoid are useful and a good inclusion-too many exercise books assume prior knowledge about our bodies and muscle groups. The rest of the section gives a really nice variety of dumbbell exercises for the back, biceps, triceps, legs, forearms and abdominal muscles.

Part six is dedicated to stretching exercises-an important element of a well-balanced healthy routine that is too often overlooked by far too many fitness enthusiasts. The section starts out with a nice, informative explanation about the importance of stretching-what happens to our bodies, why it's necessary to stretch, and more. This is followed by clear explanations of ten stretching exercises that cover all of the major muscle groups. The directions are easy to understand and accompanied by helpful photos.

Section seven gives a nice run through of more than a dozen different abdominal exercises to strengthen the body's core. The exercises range from the very simple-for the beginner-to more the more advanced levels for intermediate and advanced skill levels.

Next up is a very well-written section on the gym (or Swiss) ball. This innocuous but very effective piece of equipment is under-utilized or overlooked entirely by lots of people who could really benefit from its use. This versatile gem can be incorporated into training routines for just about any body part and can be used with just body weight or with dumbbells. A key advantage of gym balls is that they require you use multiple muscle groups to perform the exercises. They're also great for improving coordination, balance and posture.

The last part of the book is focused entirely on presenting a variety of exercise routines. Beginner, intermediate and advanced routines are included. The routines start out with full-body workouts in each session for beginners, moving on up to upper/lower body in the intermediate routines and separating them out even further in the advanced routines.

There is a lot of misinformation and plenty of hype in the fitness world. Dumbbell Routines and Exercises That Really Work stands out from the crowd as a solid source of reliable, practical, and safe information for those who seek it. It is an excellent training resource for anyone looking to start getting fit or get back into the training groove.


Dumbbell Routines and ExercisesMike Westerdal is the author of the first and original...

Dumbbell Routines & Exercises eBook - Click Here

Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days Or You Get To Keep This Breakthrough eBook FREE!

"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape... WITHOUT the Hassles, and Expenses of Health Clubs"

"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The Routines You Need To Get In Better Shape in 90 Days or less - Or Your Money Back!"

Get the scoop here.

Sunday, June 12, 2011

The Magic Number for Building Muscle

By Jason Ferruggia

When looking at most popular muscle building workouts you need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s sensible muscle building programs started becoming less and less prevalent with the rapidly growing usage of anabolic steroids.

In days gone by, men like Steve Reeves and Paul Anderson trained with far more sensible, lower volume muscle building programs, but these started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, bodypart splits were the widely accepted way for everyone who wanted to build muscle and gain strength to train.

This type of training is not based on rational thinking but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed to build muscle.” Says who? I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutlers workouts. There are no studies saying that you need 8-12 sets per bodypart to build muscle. However, there are, in fact, studies that show the exact opposite; that one set is just as effective as three when it comes to building muscle.

The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion is not enough to make the slightest difference whatsoever in the muscle building process.

For the drug free lifter who does not possess muscle building genetics quite up to par with the Austrian Oak, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically increases your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 growth stimulating workouts per year for each bodypart, you can now do 104.

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. Contrary to what a lot of the popular programs out there today prescribe, there is rarely a need to do more than two sets per exercise when you are trying to build muscle. If you can’t get the job done with two sets you probably aren’t training hard enough. In theory you should be able to get the job done with just one set but I like to use two just to be safe and make sure all bases are covered. The second set is basically an insurance set.

The are only a few times you should do more than two sets per exercise. If you are a raw beginner who needs more sets just to practice and perfect your form then you should probably do more than two sets. If you are doing speed exercises such as cleans or box jumps you should also do a few more sets. Finally, if you are varying the reps and weights, you can do more than two sets. For example if you are doing two sets of three with 315, a set of five with 295 and a set of eight with 275, you can get away with more than two sets. But other than that, you should never do more than two sets of any exercise with the same weight for the same reps.

There are a few different approaches you can take to doing your two sets. The first approach is to go balls out on your first set and then drop the weight a little bit on your second set and use it as a sort of backoff set. Theoretically this will allow you to give your most effort when you are freshest on your first set. The second approach is to hold a little something back on your first set and instead use it as a hard, working warm up set. Then you go balls to the wall on the second set. It has been suggested that a heavy, but not all out set, before your money set can serve as a neural primer and arouse your nervous system thus making the second set even more effective. The third option is to not take neither set to the limit but instead just do two very hard sets to clean failure. Each option works very well but you will have to experiment to see which is best for you. The most demanding method would be to do two all out death sets to failure. This can work but may be a bit hard for most people to recover from.

Whatever option you choose will be far better than the normal, mindless nonsense of doing 4-6 sets per exercise and you will get far better results. Better muscle gains with far less work? Sounds like an unbeatable plan to me.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during the course of his 14 years as a professional fitness coach, including over 500 athletes from 20 different sports. Jason has written hundreds of training articles for top ranked magazines and websites and has authored four books. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

Saturday, June 11, 2011

Fire Up Your Metabolism For Fat Burning

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

If you walk into a gym anywhere in the world, you will see the same thing- most of the women doing loads and loads of cardio and the men lifting loads and loads of weights. The reason for this is the stereotype of what the opposite sex finds ‘attractive.’ Typically, what men find attractive is a lean, shapely woman not a muscly one. And for women, it’s usually the opposite. They want a man that is chiseled and defined. So it makes sense that women do cardio to lose fat and men lift weights to build muscle. Seems logical but this is actually the reason why so many people, both men and women will never, ever attain their ideal body. Let me explain why.

Men shy away from cardio as it wastes time that they should be spending lifting weights. Everyone knows that if you want to build muscle you need to lift weights-and eat. Eat a lot of protein and eat a lot of calories. This is great for building muscle but this is also great for building fat! This causes their metabolism to stall. Many men I help to get the body of their dreams come to me and say “I want chiseled arms or I want six pack abs.” They have trained in the gym for years but don’t know how to go about getting these things. They are already big enough from all their weight lifting. The muscle they want, they have actually had for years, they just never knew it because it was hidden under a layer of fat. Cardio exercise speeds up your metabolism and helps to burn off the excess fat.

Women, on the other hand, have the opposite problem. Both women and men have very different genetic structure. The hormone testosterone is largely responsible for muscle growth and the fact is that females in general, produce far less of this hormone than males do. Muscle needs to burn calories to exist. So the more muscle you have, the more fat forming calories you will burn, even when you are watching tv, you will burn more calories if you have more muscle. So females who have a well structured resistance exercise routine will benefit enormously from adding a little muscle. It will help to burn away the fat and replace it with a toned, shapely look. Exactly what most women want right?

So to achieve the body you want, you need a well rounded approach to fitness. Both men and women need to shock their metabolism into action with brief, specific and well structured exercise-both cardio and resistance but there is one more aspect to it. Possibly the most important aspect to fat loss and total body transformation…and that is the food you eat!  If the foods you are eating are not supporting you lifestyle then sorry to tell you but any amount of time you spend in the gym is a waste of time. Are you getting the results you want? If not maybe your exercise and eating plan are not up to scratch?

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

Friday, June 10, 2011

Choosing the Right Exercises for Fast Muscle Gain

By Jason Ferruggia

When I first started training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements that I saw everyone else doing. I figured these would all lead to fast muscle gain and I would be huge in no time.

My dad knew a steroid-using Italian guy named Tony who owned a gym and competed in several bodybuilding shows. He asked Tony if he could write me a program and Tony obliged. I was bursting with excitement and thought this would be the difference maker in my training. I met with Tony at his office one day, and in a scene that could have been straight out of an episode of The Sopranos, he interrogated me about my muscle building program. I gave him a piece of paper with my workout on it and he took a long, hard look at it.

“Here’s whatcha gonna do. And I don’t wan any a’guments. You do dis and you’ll grow. Ya undastand me?”

“Yeah, definitely. No problem.”

He pulled out a legal pad and scrawled out my new training program. It was loaded with all of the exercises that all the top name bodybuilders in the magazines were always shown doing. Stiff arm pullovers, concentration curls, leg extensions, cable flyes, you name it—they were included.

I took my new program, thanked Tony, and left. The next few weeks would surely be an amazing time for me, I thought. The growth that I was about to experience would be dramatic, I just knew it.

But nothing happened.

You know why? Because those exercises suck, that’s why. Sure, the volume was too high for my limited recovery ability at the time, but if he had me doing the right exercises, I might have experienced some kind of gains.

Choosing the right exercises could ultimately be the difference between lightening fast muscle gain and absolutely no muscle gain whatsoever. No matter how well thought out your workout plan is, if you use the wrong exercises, it will be completely useless. Even a bad training program will yield some results if you are using the right exercises. For these reasons, exercise selection is one of the most important components of any muscle building system.

So how do you choose the best exercises?

The best mass building exercises are always multi joint, free weight, compound exercises that use as much muscle mass as possible and allow you to use heavy weights. This includes movements like squats, deadlifts, chin ups, dips, overhead presses and rows. If you are desperately seeking fast muscle gain, the last thing you should ever waste your time doing is using machine or isolation exercises during your workouts. These exercises are great at producing that burning feeling that so many people love and can often lead to a great pump, but they do very little to pack on massive size or build real world, functional strength.

For a very unique, scientifically advanced rating system which gives you a complete list of the best exercises on the planet, proven to lead to insanely fast muscle gain and mind blowing strength visit MuscleGainingSecrets.com now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://ferruggia.rxsportz.com

Thursday, June 09, 2011

5 Muscle Building Tips

By Jason Ferruggia

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

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

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

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

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

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

For more incredible muscle building tips please visit MuscleGainingSecrets.com.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://ferruggia.rxsportz.com

Cardio For Fat Loss And Fitness: Is It A Waste Of Time?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

Have you been told that cardio is the be all and end all to melting unwanted fat and weight loss? Well, you are not alone; most people have had the wool pulled over their eyes with this little fat loss lie. Cardio does play its part and is an important component of a real weight loss solution but the part it plays is a lot different than you might think.

Ever heard someone say or have you ever said something like “I had a burger and fries for lunch, better do some cardio at the gym tonight!”? Most people think that they need to burn the calories of the meal they just ate by burning calories on the treadmill or bike or whatever equipment they use for their cardio sessions. The truth is, that the amount of calories an average person will burn even during an intense cardio session, will do very little to impact the amount of calories they consume every day, add to this the fact that they probably don’t do cardio every day either.

So what am I saying…do more cardio? Certainly not. What I am saying is this: Regular cardio exercise is very important for the health of the heart and lungs and it is also a great way to fire up your metabolism for fat burning but when it comes to burning a significant amount of calories for you to lose fat…it doesn’t deliver! Take this example: Michelle eats a burger and fries for lunch. Her meal has about 1000 calories (4000 kilojoules). Even if Michelle jumps on the exercise bike that evening at the gym and goes harder than she has probably ever gone before, she would need to exercise for at least 1 hour just to burn off that one meal!!! And I mean she would have to go flat out from start to finish!!!

Plus, even if Michelle was super woman and actually managed to burn off the calories she consumed at lunch, what about the other meals she ate during the day? And even if by some super human miracle, she could keep exercising and burn off these calories too, she would only then have burnt off enough calories to be even for the day! In other words, she would have to keep exercising and burn off even more calories if she wanted to lose weight!

So now you can see that if the only thing you are doing to achieve real and permanent fat loss is cardio, you are wasting your time-Big Time!

So, why do cardio then? Well like I said earlier, cardio is great for your health and also it gives your metabolism a real fat burning boost, but there are certain, special methods that I teach my clients that are definitely better for achieving both these effects.

When you think about it, why would you want to keep wasting your time with a workout that probably isn’t working? For real and permanent fat loss, cardio must be part of a total approach that includes certain resistance exercises as well as a healthy eating plan that supports your lifestyle. One that is high in vitamins, minerals and other nutrients that support healthy weight loss.

The right combination of these things is the only way to succeed long term in the fight against the fat!

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or, you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

Wednesday, June 08, 2011

Is Your Fitness Workout Keeping You Fat?

By Lee Johnstone, Personal trainer and weight loss expert. Co-creator of ‘The Fittime 12 Week Challenge’

If you are currently a member of a gym then the typical 30-40 minute cardio session and 5 or so resistance exercises performed 10-20 reps will sound all too familiar. This is the typical fat burning, body toning program you can expect. Around 95% of people in a gym today are doing this or something very similar. This has been the norm for many years now, all the way back to the 80’s where this type of training begun.

Why is it that the equipment, trainers and fashions have all changed but not the weight loss programs? If you think about it, how many people you see in the gym are in the type of shape they would be happy with? If you are honest, the answer is probably not many. So why do they keep doing the same things that aren’t working to lose fat? The answer is because they are told they need to get in shape or lose fat or whatever and so the next logical step is to join a gym which is great but what about the methods they are using to lose the weight or to achieve their fitness goals?

Conventional exercise methods need a complete overhaul in my opinion. I am constantly frustrated by people I see struggle to lose fat. They are working hard, probably too hard to drop the weight and getting very little in the way of results. With all their hard work they really deserve better results! This leads them to frustration, and eventually they stop exercise all together, and let me tell you, if I had to work as hard as they do for no rewards, I would give up too! These people are training far harder than those people who do my 12 week challenge yet the results of those doing the challenge are simply amazing!

Why is this? Well the answer is really quite simple. If you get the combination of effective exercise and intensity right, you will literally turn your body into a fat melting machine! Your metabolism will be running high, burning calories 24 hours a day and you will be fitter than you were even when you were slogging it out in the gym for hours. Once this unique combination is applied, you will get the results you want and there simply is no better motivator than results.  Isn’t that what we all really want? Reward for all our hard work?

Lee Johnstone has been a personal trainer for more than 10 years and is a notable fitness and weight loss author and co-founder of The Fittime 12 Week Challenge. Lee created the 12 week challenge as the fastest way to permanent fat loss and to put an end to unreal and unsafe weight loss methods.

If you want to get out of the ‘fat loss loop’ once and for all and you are thinking about taking the Fittime 12 Week Challenge, it may be helpful to read the testimonials of others who were in similar situations to you who have completed the 12 week challenge and have now changed their bodies, their health and their lives.

Or you might be ready and super motivated to start losing the fat right away. Just click on the link below to get started immediately. There is a 60 day unconditional refund guarantee so if it’s not for you no problems, you have nothing to lose (except the fat).

Tuesday, June 07, 2011

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