Wednesday, August 31, 2011

How to Build a Healthy Diet

By Yuri Elkaim

To truly eat a healthy balanced diet, there are several key components that should be included.

These include a diet that is rich in natural fresh foods, seasonal foods, nutritious foods, clean foods, and variety and rotation.

Let's explore each one in more detail.

Natural Fresh Foods

The closer your food choices are to their origins, the better. Foods from the gardens and orchards of local farmers have more energy, vitality, and nutrients.

It is important to eat closer to the earth considering the absolute nonsense that the food industry has provided on the shelves of our grocery stores. Packaged and processed foods have no place in our bodies.

We have seen how our health has taken a turn for the worse over the past 50 years because these garbage foods.

Seasonal Foods

This is a little tougher to adopt for many people but if you can eat seasonally according to where you live, your body will thank you.

Some people even claim that our bodies digestive tracts are best suited to eat and digest the foods from where we were born.

Eating seasonally also means that you protect the environment by encouraging the consumption of local foods, instead of foods which travelled 1000s of miles across the world.

In general, at least for most northern hemisphere countries, spring is the time of flourishing and rejuvenation with the arrival of fresh and fruits and vegetables as the weather warms.

In the colder months of the fall and winter, root vegetables take a more pronounced role as our bodies look for richer and more warming foods to keep our energy up and bodies warm.

Nutritious Foods

Eating a nutritious diet primarily means that you are acquiring all the vitamins, minerals, macronutrients, and phytonutrients that your body needs to thrive.

Again, the fresher the foods are the, the more nutrient-dense they will be. Storing, processing, packaging, and altering foods will inevitably reduce their nutrient quality.

Clean Foods

This is a big one. Eating clean foods refers to eating foods that are chemical-free, not genetically engineered, and free of refining.

Thus, clean foods are whole foods that are mainly organic.

Foods that are laden with pesticides and other chemicals can leave a marked impact on your health. Maybe not at first, but with years of toxic accumulation in the body, these chemicals, which reside in the fat and nervous tissue, can lead to all sorts of degenerative conditions.

Variety and Rotation

In order to ensure that you receive a wide spectrum of nutrients it is important to eat a wide variety of foods. Eating the same foods day in and day out will give you some nutrition (assuming they're good to begin with) but they won't expose you to thousands of other helpful phytonutrients that our plant-based foods have to offer.

Furthermore, getting variety and rotation in your diet reduces the potential to become allergic or sensitive to a particular food, which comes about from repeatedly stimulating your body's immune system with same nutritional biochemistry.

If we eat the same consistently, our bodies can build up antibodies against the protein molecules in the given food. This can occur even with the healthiest foods.

Thus, it is helpful to rotate your diet so that you try to avoid eating the same foods on consecutive days. Some even endorse a 4-day rotation diet.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet book Eating for Energy. Find out how his work has helped more than 22,000 people lose weight and live their healthiest life ever - visit

Tuesday, August 30, 2011

Back-Off-Bench Dumbbell Press

The ULTIMATE Beach Body Exercise...Back-Off-Bench Dumbell
Press to hit your chest, arms and abs in one shot!
By Nick Nilsson

The bench press...a key movement for your chest that, ironically enough for some people, doesn't even work their chest all that well!

THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well... (you'll see why in a second).

The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press...until you look a little closer. You'll be doing the bench press with your upper back hanging off the end of the bench!

And while it is true that you'll be forced to use less weight than in a normal bench press, I found this technique basically FORCED the pecs into continuous tension. I got a GREAT pump using lighter dumbells and hit the core at the same time (and especially the rectus abdominus six-pack muscles).

This exercise is really the ideal beach body exercise...chest, abs and arms all in one shot :) Don't let that "beach body" thing fool you, though...this exercise is VERY tough and actually very valuable. It's definitely one I'm going to be including in my training more often.

To perform this one, you'll need a few things for the set up...dumbells (they don't need to be heavy), a bench and something to brace your legs under. I used a power rack with a loaded barbell set on the rails to brace my legs on and that worked perfectly (Smith machine will actually be useful for this). You can also use just about anything else you can think of that you can brace your legs under...even a partner pushing down on your knees, if that's what you've got.

Here's what my setup looked like...a flat bench inside the power rack with the barbell set in the rails at about hip height. You'll need to adjust the bench position under the bar, depending on how it feels when you're doing the exercise. I've got the bar basically over the midpoint of the bench.

The first time you do this, start with LIGHT weight until you get a feel for the exercise. If you're using the rack setup, just set a couple of plates on the bar to keep it from coming up.

This is one of the ONLY times I'll ever recommend you set your feet on a bench for bench a normal press, you need the stability of your feet on the floor. In this version, your knees will be locked under the bar, giving you stability there.

Grab your dumbells. Stand up and set the dumbells on end on your thighs. Sit down on the bench then shuffle yourself forward so that your hips are a bit closer under the bar. Again, you'll need to experiment to get the position right for you.

Raise one leg up and brace it under the bar. Then get the other leg up. If you've got a partner to hand the weights to you, this will be even easier - just get into position on the bench first, then have them hand the dumbells to you.

Lay back on the bench and feel for where your upper back is. With the moderate weights I'm using, I had the end of the bench right in the center of my shoulder blades. Make sure you have at least that much of your upper back off the end of the bench.

Now bring the dumbells back and into position for the bench press. THIS is where your abs are going to fire HARD and stay contracted HARD for the duration of the exercise. It's also the reason why the pecs are going to be contracted continuously...your back has nothing to brace on, therefore even at lockout, the pecs are forced to contract to stabilize and hold the weight. Taking the back support away places HUGE demands on the entire upper body.

Now press up. Do this exercise at a moderate pace, under control the whole way. You're using lighter weight so go for FEEL with this one and squeeze the pecs at the top. Your abs will contract no matter what you do here :)

The first time you do this, the weight will be something you'll need to adjust. Go up to about half of what you'd normally use for a heavy set of dumbell bench press and do 6 to 8 reps with it. When you're done, you can either just drop the weights to the floor (which most gyms don't like), or move them back up onto your thighs then use your knee-bracing to do a sit-up. Then just stand up and set your dumbells down and you're good.

That's the exercise!

Like I said, try it with a lighter weight the first time you do it but definitely give it a try if you've got the equipment to do it - I was very impressed with how strongly this targets the pecs and the core.

It's a nice alternative when maybe your joints are a bit beat up for doing heavier benching and you still want a strong pec workout or if you want to get the incredible abdominal work you'll get from it without the repeated spinal flexion of a crunch or sit-up movement.

RECOMMENDED: to best understand how to perform and get the most out of this exercise, I HIGHLY recommend checking out the pictures and video of it in the following link now to see it!

Secret Training Tip #970


Want More Unique and INSANELY Good Chest Exercises Just Like This?

You need "The Best Chest Exercises You've Never Heard Of"

This book is packed with 53 killer exercise that will blow up your pecs like nothing you've ever felt before! You'll learn exercises that can be done at gym or at home, all with the goal of building a shirt-stretching, ripped chest on you.

Click here for more information and get your FREE samples now!


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

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

Monday, August 29, 2011

Interview with Jason Feruggia - Triple Threat Muscle (3XM)

Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?

The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight.

Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?

To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.

Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.

The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?

My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.

The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.

I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.

And finally, what general tips can you give to our readers who want transform their bodies?

Strength train 3-4 days per week.
Lift heavy and keep most of your sets in the range of 3-10 reps.
Don’t go to failure.
Train each body part 2-3 times per week.
Don’t do more than 12-16 total sets per workout.
Always strive to get stronger.
Eat natural, organic foods and avoid anything processed.
Sleep 8-10 hours per day.
Minimize stress.
Get out in the fresh air and sun more often.

Triple Threat Muscle (3XM)

Saturday, August 27, 2011

Build Your Best Physique Now - Train Like a Pro Athlete

By Yuri Elkaim

Pro athletes demonstrate the ultimate benefits of hardcore training. You admire their tight, shapely, physiques. However, do you really ever think about the other advantages of an athletic training program?

To train like a pro athlete means you work toward several goals at one time:
Superb coordination and reflexes
Sleek, lean muscle mass
Endurance and ability to train past the lactic threshold

Athletic training enhances your performance regardless of why you train. Whether you are looking to compete in a triathlon or just want to bring your best game to the softball field, training like a pro ensures ultimate preparedness.

Pro athlete workout basics
Training time: train 3 times a week with full body workouts. Incorporate strength training exercises, plyometrics, and interval cardiovascular exercise with each session.

Your best training schedule should be as follows:
Sunday- rest
Monday- strength training
Tuesday- rest
Wednesday- hypertrophy training
Thursday- rest
Friday- fat burner training
Saturday- rest

Strength training like a pro athlete
Your strength-training program should focus on a variety of compound movements. Work between 4 and 6 compound movements at a 5 RPM. Compound movements allow you to work more than one joint at a time. Lifting at a 5 RPM means you lift heavy enough to fail on your 6th repetition.

Work in at least one superset, or sets where you perform two exercises back to back without rest. A traditional superset also works two opposite muscle groups like the back and chest, or quads and hamstrings.

Some recommended compound exercises are:
Legs- back squat, front squat, stiff-legged deadlift, standing calve raises
Back- barbell row, single arm dumbbell row, pull ups
Chest- pushups, incline dumbbell chest press, flat bench press, chin dips
Shoulders- standing lateral dumbbell raise, military press, Arnold press
Arms- barbell curls, hammer curls, triceps bench dips, French press

Hypertrophy training like a pro athlete
Many strategies can be used for hypertrophy training. Hypertrophy is when your muscles gain size without producing new cells. A good method for hypertrophy is to perform sessions of supersets with little rest in between.

You may also choose to decrease your weight to an 8 RPM and perform 3 sets of each superset. It is best to use compound movements as you did on day one. You may also want to add a session of tabata or HIIT at the end of your workout.

Fat burner training like a pro athlete
Burning fat occurs when you increase the intensity of your workout, thus demanding a larger energy output from your entire skeletal muscular system.

Your final workout of the week will be most demanding and you should feel entirely drained of energy by this point. Your workout will consist of at least 3 supersets using compound strength training movements. Decrease your load so you perform at a 20 RPM. This time you will only complete 2 sets of 20 reps.

At then end of your strength training workout, add in a metabolic circuit that lasts at least 4 minutes.

Training like a pro athlete will change your shape, tone your muscles, and incinerate your fat rapidly. Within a few months, your body will be completely transformed into that athletic physique you admire.

Fitness and Fat Loss Expert, Yuri Elkaim, is the strength & conditioning coach for the men's soccer program at the University of Toronto and helps thousands of busy health conscious individuals burn fat and get fit by using athletic workouts. You can get a FREE fat burning workout by visiting his Fitter U Fitness site today!

Thursday, August 25, 2011

Three Simple Steps to a Better Butt!

Three Simple Steps to a Better Butt!: Get this effective and simple 3-step program for getting a better butt FAST. (It's FREE!)

Secret to Getting Fit

By Yuri Elkaim

There is something that you need to know. There are several obstacles holding you back from achieving the goals that you want to achieve. We are talking about achieving the incredible body that you want and improving your fitness level to one that you can't even possibly imagine. But there are things that are standing in your way and you need to know about them. You may be aware of them or you may not. One thing is for sure; all change starts with awareness.

I want to bring some things into your awareness so that you can be aware of what may be holding you back so that you can make some changes in your life to help yourself overcome some obstacles so that you can achieve your goals.

The first obstacle that I want to bring to your awareness is your ability, or inability to push yourself. I don't mean this in a condescending way. We're all human beings. We all have the same challenges. I have the same challenge. We need someone to push us because we are never going to push ourselves to the level that we need. I'm sure that you have realized this in your workouts or in your life in general. There is a saying that says, "How you do anything is how you do everything. Let's take the example of a workout, where you're going through a set of push-ups. You want to do as many as you can possibly do. Maybe it's 30, 50, or just 10 push-ups that you're after. We can all get to the next level by doing 1 or 2 extra push-ups that we do not, in general, do on our own.

However, if you have ever worked out with a trainer, or a friend, or a team, you will know that having someone being there to push you makes a huge difference. It's a lot easier foe someone else to sit there or stand there and tell you to do 3 more, 2 more, 1 more, than it is to tell yourself to do the same thing. You are the one going through the discomfort. You are the one going through a little bit of pain, and it is very easy for your mind to say, "I've had enough, I've done well, and I'm stopping now." Our inability to push ourselves is a big, big obstacle. Again, this is not just you; this is everyone, including me. We all need someone to push us because our inability to push ourselves limits us and keeps us from achieving the results that we want to achieve. If you are into running, weightlifting, or any other kind of fitness related or really anything else in your life that you need to step up to achieve, you can always push yourself more when you have somebody there to push you.

So, there is the first obstacle that you're going to have to overcome to achieve the fitness and health that you desire. I am putting together a few more articles to show you some of the biggest obstacles that are holding you back from achieving incredible weight loss breakthroughs, incredible gains in strength, incredible increases in your fitness level that you never thought possible, all because these obstacles are there and you may not be aware of them. You can overcome these challenges and burdens in just a couple short weeks. You can be fitter and healthier than ever!

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Try his acclaimed Fitter U Fitness fat burning workouts for free by visiting  today!

Tuesday, August 23, 2011

The Hottest New Workout in the World

Without a doubt, MRT is the hottest type of training in the world today.

Let me explain what MRT is and how it works here:


Enjoy the hottest new workout in the world,

Arthur M.

Why your arm stiffness could be something more SERIOUS?

Have you ever experienced pain on the outside of your arm near your elbow joint? Does the pain seem to come out of nowhere and get worse if you pick up something as simple as a coffee mug?

If so, I have some important information that could save you from developing a more serious and debilitating condition that could take you years to recover from, not to mention the hundreds of dollars you could end up wasting trying to get rid of this nagging injury.

The painful arm condition that I am referring too is tennis elbow. Tennis elbow is the common name for a painful condition affecting the outside part of the elbow.

Tennis elbow is most common in people aged between 35 and 55 and surprisingly enough you don't have to play tennis in order to develop tennis elbow. In fact, 95% of all reported cases of tennis elbow are from non-tennis players.

Most people have no idea how they develop this nagging injury but depending on the severity it can take up to 2 years to fully recover if you keep ignoring the warning signs and symptoms. And to make matters worse, this condition progressively gets worse over time if left untreated.

There are certain occupations of activities that are more susceptible to developing tennis elbow, such as:

excessive use of your computer mouse and keyboard(especially if you have poor arm and neck posture)
using vibrating equipment and machinery, such as jackhammers, drills, power saws, etc.
frequent use of scissors or shears
construction workers
chefs and line cooks
manual occupations that involve repetitive twisting and lifting of the wrist - including plumbing, bricklaying, general contractors, painters and frequent useers of screwdrivers or any other tools that require tight hand grips
playing any type of musical instruments
sports such as volleyball, baseball, football, tennis or any other type of raquet sport

Symptoms can develop gradually over time with some slight soreness and tenderness on the outside of the elbow, which then leads to tightness of the muscles in the forearm. If left untreated, you may experience the misfortune of not being able to straighten your arm out when you wake in the morning without extreme pain and discomfort. Simple tasks such as turning a door knob or shaking hands can sometimes be challenging and frustrating.

Does any of the above sound familiar? If so, the worse thing you can do is to ignore these painful symptoms and hope it gets better!

But don't despair, Geoff Hunt, A Certified Personal Fitness Trainer and 7 year tennis elbow sufferer has put a top notch, easy-to-follow, step by step program that shows you how to eliminate the pain in as little as 72 hrs...

... and the best part is that you can follow his blueprint formula for arm pain relief while sitting in front of your tv watching your favorite television show without any special exercise equipment!

Get the system to get rid of your elbow pain for good: Tennis Elbow Tips

To Your Health,
Geoff Hunt
Certified Personal Fitness Trainer

Sunday, August 21, 2011

Bodyweight Interval Training

By Yuri Elkaim

Interval training is great way of obtaining the highest success out of your workouts. It's a method in which you go into short yet high-intensity exercise periods which in turn alternate with recovery periods where your body gets to rest before the intensity is repeated all the while aiding you in burning more calories, increasing your speed, strength, endurance and the list could go on as well.

When in comes to working out and doing exercises using intervals, it is important to keep in mind that interval training is not exclusively targeted towards cardio exercises. Using intervals while involving yourself a variety of workout methods is always beneficial to your body. It has greatly valuable benefits when incorporated into your workouts, allowing and enabling you to propel forward to that next level.

Doing intervals while working with weights which is basically like a circuit training workout is always valuable. It allows your muscles to work hard and recover all the while assisting with your strength building. When doing body weight workouts such as push-ups, squats, lunges, pull-ups, etc. using the interval protocol by doing 30 seconds going hard then 30 seconds letting the body rest can definitely help you with results. It evenly balances out the intensity needed to sweat it out as well as the recovery needed so that the body can do it again and again while only getting stronger.

Approaching it from a cardio standpoint, running stairs and jumping rope are also terrific ways of involving intervals into your workout. When running up the stairs your body is going strong then the run back down allows your body to rest and cool down. Jumping rope is fantastic too, you can jump at a high intensity for about 10 seconds then let your body recover for 30 and repeat this over and over. Running on high knees, outdoors or on treadmills, ellipticals or jumping jacks, and any cardio machine while incorporating interval workouts can only serve you as an advantage.

I would highly suggest incorporating this type of method into anyone's workout regime because it simply allows you to move forward reach greater heights and evolve physically and mentally due to the discipline involved when reaching those intense exercise periods.

Fitness and Fat Loss Expert, Yuri Elkaim, is the strength & conditioning coach for the men's soccer program at the University of Toronto and helps thousands of busy health conscious individuals burn fat and get fit by using athletic workouts. You can get a FREE fat burning interval training workout by visiting and today!

Thursday, August 18, 2011

Rack-Leaning Barbell Curls

Rack-Leaning Barbell Curls to Wake Up Your Bicep Muscle Fibers...
The ONLY Curl You Actually HAVE to do in the Power Rack!

By Nick Nilsson

This one of the VERY few times that I'm going to give you permission to use the power rack for barbell fact, I'm going to INSIST you use the power rack for barbell curls for this exercise!

With this exercise you actually HAVE to use the power rack in order to perform it...and the reason WHY is going to light up your biceps like crazy!

Basically, one of the weaknesses of the barbell curl is the bottom of the movement...there is very little resistance until you get the bar partway up, plus you get basically ZERO stretch on the biceps at the start of the movement. Stretching a muscle is extremely beneficial for muscle growth.

Now, what if you could do an barbell curl exercise that put a good stretch on the biceps at the bottom then went right into the NORMAL execution of the exercise from there so you get the best of both worlds?

Well, I can tell you from experience, you get GREAT bicep training out of it. And yes, it CAN be done.

Here's how you do it...

First, set the rails of the rack to just very slightly below the dead hang bottom position of your normal barbell curl. Set the bar on the rails and set it right against the uprights. Use JUST the bar the first time you try this one in order to get a feel for how it's done. Then you can start moving slowly up in weight (you don't need a whole lot for this one).

Set your feet back a few inches the bar so you have to lean forward to grab it.

Set your hands on the bar in your normal curl grip then lean forward over the bar, like a ski jumper position. Your thighs will be bracing against the bar in this position.

Your arms will be locked out straight with wrists bent backwards. This is already putting a good stretch on the biceps.

Now, you're going to use your BICEPS to push your body back up to the standing position. Keep your arms locked out straight and imagine pushing your elbows forward, which will push your body back because the bar is braced against the rack uprights.

Push until you're almost at the normal bottom position of the curl (standing up) and then go directly into the barbell curl.

Do these with STRICT form, going for feel. This takes full advantage of the increased muscle fiber activation that happens when you start an exercise from a stretched position like this.

Come all the way up to the top (this part is really just a normal barbell curl) and hold.

Now lower the bar down under control then, as you get near the bottom, move the bar forward and set it back down on the rails and against the uprights of the rack to begin the process again.

This one will really wake up your bicep muscle fibers! The stretch at the bottom brings a whole new level of intensity to the barbell curl that you do immediately after that stretch portion.

It's going to necessitate using a bit lighter weight on the curls (to start with), but more than makes up for it by dramatically increasing the tension on the biceps.

RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in the following link now to see it! Secret Training Tip #575


Want More Unique and INSANELY Good Arm Exercises Just Like This?

You need "The Best Arm Exercises You've Never Heard Of!"

This book is packed with 68 amazing exercises for biceps, triceps and forearms... you'll get full descriptions, pictures, and video so you'll know exactly what you're doing every step of the way. Take your arms to a whole new level with this book!

Click here for more information and get your FREE samples now!


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "The Best Arm Exercises You've Never Heard Of" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

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

Tuesday, August 16, 2011

Energy Eating

By Yuri Elkaim

If you are looking for ways to increase your energy levels, one of the most important considerations in what sorts of fuel you are putting into your system. Much like a high performance car, your body will run on lesser fuel sources - but don't expect it to run as well. Many people, when they feel an energy decrease coming on, will reach for sugary snacks and fatty fast foods. But if you're serious about your health, you know you can do better. Here are some food items that you should be eating and what you should be replacing them for.

Berries are a wonderful food for energy, particularly blueberries and acai berries. Besides the natural sugars they contain, there are a host of vitamins and anti-oxidants that are essential to your continued good health. If you want to find a place for more berries in your diet, try dropping the energy bars. These high-sugar bars might give you a temporary sugar high, but they'll leave you feeling empty in no time flat.

Nuts are another great snacking option. Filled with good fats and oils, these bite-sized wonders will help to fill you up, in both energy and in feeling well fed. If you want to add more nuts to your diet, simply replace the candy you eat. Instead of reaching for a little sugar treat, keep a bowl of almonds and walnuts handy for anytime snacking.

You might have heard bad press about the next item, avocados. People see this fleshy fruit and worry about the high fat content. But really, the fats contained in an avocado are the sorts you want more of in your diet. The contents of an avocado are rich and delicious, and make any salad seem like a real treat. If you want to eat more avocados, you might consider it as a replacement for your pre-processed salad dressing, which is filled with processed oils, fatty creams and extra sugars that will do absolutely nothing good for your energy levels.

Another great anytime treat are bananas. Full of potassium and nutrients, bananas are particularly good for after a hard workout, so that the potassium can help to repair your worn and worked muscle tissues. If you need to leave something out to make room for bananas, try leaving the ice cream at the store. Still want a cool, creamy treat? Freeze a whole banana overnight, then peel and blend. Serve immediately, and you'll be shocked by how similar it is to ice cream!

And lastly, but most importantly, is water. You might look at water and see nothing but an empty fluid, but keeping your body properly hydrated is essential to keeping you energized. A dehydrated athlete is one that is not performing at their peak. Simply switch out your usual energy drink or sports drinks, and add more water to your daily diet. You'll be surprised at how much better you feel when you don't feel thirsty.

These are just some of the food choices you can make to give yourself more energy. The best rule of thumb here is, the less processed and cooked, the better.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet book Eating for Energy. Visit to get started with his FREE "Energy Secrets" e-course and discover what your diet has been missing.


Saturday, August 13, 2011

Protein For Athletes - The Truth Behind Protein Intake

By Yuri Elkaim

As an athlete, you always look for nutrients that give you that competitive edge. Walk into any nutrition store, and you are overwhelmed with a plethora of products containing amino acids and proteins. The guy behind the counter (an unlicensed and uneducated salesman) tells you all about his latest and greatest products fresh from the manufacturers warehouse. However, how much protein do you really need to take in to sustain adequate performance and growth? More importantly, from where should your protein come?

Protein basics
Protein is made up of essential and non-essential amino acids formed in chains called polypeptides. Your body produces non-essential amino acids, and you also find them in protein rich foods. Essential amino acids cannot be made by the human body and must be ingested from food sources. Of the 20 amino acids need for muscle growth, 12 are non-essential, and 8 are essential.

Upon ingesting protein, your body begins to break down polypeptide chains into smaller components over and over in order to facilitate the digestion process. Digestion breaks protein down efficiently enough for your body to absorb and store it for use.

The amount of protein you consume directly relates to how it is used in your body. The primary use of protein is to build and repair tissue. However, if you are not taking in sufficient amounts of carbohydrates or protein, your body will convert amino acids into glucose to use as energy stores (this is a last resort if your body is starved for energy). Consequently, if you ingest too much protein, your body will have no use for it, and turn it into fat stores.

Protein needs of athletes
The advertising and supplement industry picked up on the athlete's desire to grow bigger, stronger, and faster. That's why you may be confused as to how much protein you need to take in to sustain or enhance performance levels. As an athlete, you do need to consume more protein than your sedentary friend in order to support muscle tissue growth and repair. Keep in mind that your body can only absorb so much, so taking in too much protein will make you hit a plateau, and can even cause you to pack on excess weight.

Your protein intake should range between 1.4 and 1.8 grams per kilogram of body weight. When combined with weight training and other forms of high intensity training, you will enhance the development of muscle tissue and shorten recovery time.

Protein sources
Stick to whole food sources and avoid protein supplements if possible. Green leafy vegetables, eggs, and fish are the most absorbable proteins available. Moderate consumption of other sources such and chicken and lean red meat can also be good for athletes. If you need to supplement your protein, do so sparingly. You are better off drinking a scoop of whey protein isolate with water than skipping a meal.

Make sure to take your protein sources with complex carbohydrates and healthy fats. Carbohydrates elevate your insulin and growth hormone levels while helping your body recovery glycogen stores. Fats slow your digestion, which allows for greater nutrient uptake.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet for weight loss ebook, Eating for Energy. Visit to get started with his FREE "Energy Secrets

Tuesday, August 09, 2011

The Legendary Metabolic Resistance Training System

Discover How To Lose Fat And Build Stamina With Almost ANY Equipment - Even Your Own Bodyweight - Using The Legendary Metabolic Resistance Training System

By Craig Ballantyne, CSCS, MS, CTT

What the heck is this new style of workout that fitness experts are calling "Metabolic Resistance Training"?

Metabolic Resistance Training (MRT) workouts are advanced fat burning sessions that are a hybrid-fusion of bodybuilding set and rep schemes with an interval training twist all in a total body workout system.

Bodybuilding workouts are metabolic, but they fail to be ultra-metabolic because those workouts focus on one body part at a time.

So the next step is to do total body workouts.

Plus, the TT MRT workouts add in a greater interval training response for fat burning. You'll love it when you use some high rep bodyweight exercises, kettlebell swings, and short sprints.

My MRT program contain two different types of MRT workouts.

First, there is the heavier resistance, classic MRT program.

And second, there is the higher rep, Metabolic Conditioning style workouts.

Both are used in my MRT program.

The workouts are different than anything they've tried before.

I've managed to create workouts that are fun, fast, effective, and even give you a bit of that bodybuilder pump and fatigue.

It's the best of all worlds, and the results are dramatic - and quickly noticeable.

So get ready to achieve more with your workouts - and get faster fat burning results than you have gotten with any other program. TT MRT is the hottest thing going in the fat loss world today. 

Check it out > > > TT Metabolic Resistance Training

Saturday, August 06, 2011

The Body You Want In Half The Time!

According to the leading magazine, Men’s Fitness, “If you learn how to eat right, you can double the benefits of your training, crafting that body you want in half the time.”

Since I read this, I have been on a quest to find out all I can about good nutrition and have found some great books and resources to help me.

Of these, one of them stands head and shoulders above the rest and I want to take a few minutes of your time to tell you about it. But first let me go back a few months to set the scene.

I am a keen bodybuilder, working out at the gym at least five times a week and I am always looking out for new ideas and information on how to improve my performance and build up muscle.

I started to analyze what I had been eating and was surprised to find that I was not getting enough carbohydrate and way too much protein. But trying to get the balance just right is like a giant jigsaw puzzle and takes a lot of patience and skill.

After a few weeks of writing everything down, I began to think there must be an easier way – all this writing and calculating is taking up too much time.

So I did a search on Google to see what was available – and after many, many hours of browsing lots of different sites, I was amazed that I couldn’t find anything that could do all the things I wanted.

Sure, there were lots of meal planners and nutrition advice sites, and many of them were free. But when I tried to use them, I could understand why they were free – they were hard to use and I still had to do a lot of the work myself.

But just as I was about to shut the computer down for the night I found one that was totally different. As soon as I clicked on the “virtual tour” I knew this was exactly what I had been looking for.

Click on the following link for your Full Access 14 day Trial.

It just blew me away – it’s been designed using leading edge sports nutrition technology so it’s like having your own personal nutritionist on hand, 24 hours a day.

Once you set up your personal profile and define your fitness goals, plan:one prepares your personalized meal plans specifically to suit your daily schedule and training sessions.

It also:

- Monitors your progress and displays your results in real time and in easy to read graphs

- Takes minutes to record and manage complex information that would normally take hours

- Dynamically adjusts your meal plans based on your progress

- Lets you add in your favorite meals and foods

- Produces a complete shopping list.

Click on the following link for your Full Access 14 day Trial.


plan:one is the “must have” program for 2011 and it’s on special offer for a limited time. If you are quick, you can get immediate access to plan:one for less than 28 cents a day!

So don’t miss out – click on the following link for your Full Access 14 day Trial.


Friday, August 05, 2011

Nutrition and Anti-Inflammatory Foods

Nutrition and Anti-Inflammatory Foods Can nutrition and the foods you eat have an impact on inflammation? Quite possibly, yes. Some foods promote conditions in your body that may make inflammation worse, while ...

"Dead" Treadmill Cardio For Developing the Glutes and Dropping Fat FAST

By Nick Nilsson

Generally speaking, "normal" treadmill training is almost completely useless for the glutes. And I'll tell you why...

The function of the gluteus maximus muscle is to extend the hip...this essentially means bringing the leg backwards.

The treadmill tread (when it's running) physically BRINGS your leg backwards with no help from the glutes, taking away all the function of the glutes when you're on it.

So every time you do your cardio on the treadmill, you're overworking your hip flexors (which are the muscles that work to bring the leg back up in front of you) and underworking the glutes.

This can actually make posture and lower back problems WORSE (especially if you don't stretch the hip flexors after working on the treadmill) by heigtening the imbalances of the muscles of the hip.

And if you already find you have trouble feeling your glutes working when you do lower body exercises, "normal" powered treadmill training is about the WORST choice of cardio machines for you. It's doing nothing to help activate the glutes.

So here's the dead-simple tip for the next time you do anything on the treadmill...

Turn it off.

That's it!

When you use the treadmill without it being powered, what do you think has to supply the energy to move that tread?


It's a DIRECT action for the glutes (and the rest of the lower body) that has you actually accomplishing some WORK rather than just moving your legs along for the ride.

This is also the reason you can run and walk so much faster and easier on the treadmill...the machine is doing the work of moving your legs backwards and you're not required to use the BIG muscles of the glutes to actually propel your body forward.

And the most IRONIC part of it?

This technique actually works better on a machine that normally IS powered. I'm sure you've heard of or seen treadmills that aren't powered...these have much less resistance to the tread being moved backwards because they want people to actually use them (you know what I mean :).

When you're using a machine that is normally powered, there is significantly more resistance to the belt moving without that outside power and you're going to get a GOOD workout out of it.

So next time you use the treadmill, leave it off. Set your hands on the bar and lean forward like you're about to push a car. And start walking. Use GLUTE power to get the tread moving and keep it moving.

You're going to get a MUCH better glute workout and cardio workout by doing this.

On a side note, if you find the resistance is a bit too much on the treadmill, turn it back on and set it to an incline. Then turn it back off again and do the walking on a slope.

By walking on an incline like this, you actually make the exercise easier. Gravity is going to give you some assistance in moving that tread backwards but you'll still need a decent amount of push to keep the tread moving.

Once you've developed a feel for what it takes to move the tread on your own, then you can progress to some interval training and running.

The idea is exactly the same as with walking...get your hands on the bar and PUSH.

With the running, I recommend doing it as interval training, not just because it's harder but to MAKE it harder.

You see, once you get the tread moving, it takes less effort to KEEP it moving. So what I do is run for about 5 to 10 seconds then slow down then run again, then slow down.

What this does is increase the inertia of the tread, making you have to push harder again to get it up to speed again. This really increases the workload on the glutes and also the cardio training you get from this dead treadmill training.

If you do a lot or all of your cardio on the treadmill, you're going to be in for a BIG surprise when you turn it off and use it :)

It's going to wake up your glutes and double or even TRIPLE the cardio workload on you.

Now, what would this great training tip be without a shameless promotional plug for my book "Gluteus to the Maximus - Build a Bigger Butt NOW!"...a book designed specifically for glute training and nothing but glute training.

Ladies, click here to read about it

Guys, click here to read about it.

This cardio exercise goes PERFECTLY with the program. In fact, using this unpowered treadmill walking or running can actually HELP build the glutes because of the active resistance on the glutes and because of the tremendous bloodflow being forced into the glutes with every step you take (and increased blood supply is critical for developing any stubborn muscles).


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

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

Thursday, August 04, 2011

Circuit Workouts: Do They Really Work?

Circuit workouts are popular with people who consider that this type of training will allow them to work the most muscle groups in the minimum time and include cardio too. However, it is not a style of training that is favored by some professional trainers. Here we look at the pros and cons and consider what circuit workouts may do for you.

Circuit training is a form of fitness training that involves moving quickly from one exercise to another. The different exercises are designed to cover all of the muscle groups. At the same time, the speed of the program means that the workout as a whole could be described as a cardio workout.

One of the benefits of circuit workouts is the variety that they offer. This can be very attractive to people who are easily bored by fitness training. For example, repetitive strength exercises can be so boring that many people find they are making excuses for skipping them. In this situation, a circuit training workout might be a good way to introduce strength training without making you quit exercising.

If you want to try a circuit training workout, you may want to begin with a short one. Assuming you are relatively fit, warm up with 5 to 10 minutes of fast walking or other light cardio exercise. Then try the following sequence:

1. Squats with lateral raise x 10

Use light to medium weights, and raise the arms out to the sides to shoulder height as you go down into the squat. Do not go further than is comfortable. As always with squats, check that the knees do not come forward of the feet.

2. Jog or fast walk, 5 - 10 minutes

Start slowly, gradually increasing speed, and slow down again before finishing.

3. Pushups x 10

If you cannot do pushups in the normal way, do them with your knees on the floor (on a mat or cushion for comfort), but keep the body straight without allowing it to bend at the hips.

4. Jump rope, 5 - 10 minutes

If you don't have a rope, use an imaginary one! Jump with feet together. There is no need to jump high, a couple of inches is fine.

5. Lunge with biceps curl, hold for 30 seconds each leg

Start with one leg forward and go down into lunge position with both knees bent to 90 degrees. The front thigh is parallel with the floor, back thigh at 90 degrees to the floor but without the knee touching the floor. Slowly curl up the forearms into the chest, holding weights, then back down. Come back up to standing and repeat with the other leg. Avoid this exercise if you have knee problems.

Circuit workouts are very popular with some people. However, they are not for everybody. A more common style of fitness program involves alternating between strength and cardio on different days. Most fitness experts as well as bodybuilders prefer this style. They consider that it is more efficient to focus on one aspect of training at a time. In this way, the body has a chance to recover and build in that particular area on the 'day off' when you are doing something else.

Alternating strength with cardio also means that you can focus more fully on a particular muscle group or, on cardio days, on your heart rate. This can be safer as well as giving you a better workout, because you are more likely to be aware of exactly how far you can push for best results. For this reason alone, many experts advise against circuit workouts as a permanent part of your routine.

Wednesday, August 03, 2011

Vince Del Monte's LIVE LARGE TV - Learn how to build muscle, get six pack abs and live the life of your dreams

Vince Del Monte's LIVE LARGE TV - Learn how to build muscle, get six pack abs and live the life of your dreams

Book: Heart Disease Diet and Cookbook

Heart Disease Diet and Cookbook by Joshua Goldberger. $4.99 from
Heart Disease Diet and Cookbook is for the really serious health conscious individual who is ready to take his or her health into their own capable hands and start a healthy life-style that will include diet, nutrition and exercise. This book has all the answers you seek in food choices for the heart patient plus a complete 7-day menu planner with lots of delicious recipes to choose from.

Tuesday, August 02, 2011

4 Fitness Tips To Get You The Hottest Legs on the Planet

Without a doubt, a pair of sexy legs will get you more noticed by the opposite sex than anything else about you.

Great legs will even trump an otherwise plain face and make you an immediate object of affection. But if you want to get your legs and butt into fantastic shape you will need to apply the same principals to your exercise and nutrition program that you would use to get the rest of your body into tip-top shape.

Today we know that the cutting edge in exercising for maximum benefits involves speeding up your metabolism to burn off excess body fat. It is also vitally important to that you eat enough high quality food to sustain the higher energy levels needed by an exercise program that can deliver those "to die for hot legs".

So here are 4 tips to help you sculpt those legs of iron which will get you stares from the opposite sex all day long.

1.) Make sure you strength train - No other type of exercise will tone and shape your muscles more quickly than a properly-designed exercise program that utilizes resistance training. You also need to perform these exercises with enough intensity to stimulate your metabolism to the point that you will be burning more fuel every minute of every day, even while you rest. So, your exercise program is going to achieve two important things - the first is the toning and shaping of your muscles, and the second is an elevated metabolism to increase the rate at which you burn fat.

2.) Do not diet  - Restrictive diets cause the metabolism to plummet. This slows down the rate at which you burn fat, and drains your energy levels so that even the thought of exercising becomes a chore. Instead, you only need to cut your daily calorie intake by a couple so that it will fly under your body's radar and not trigger the sense of starvation that causes most dieting plans to fall apart in short order.

3.) Eat more often - Eating 4 to 6 "small meals" each day is really the secret to cranking up your energy levels. That way you can get the most from your time spent exercising, and get the fastest results. Each of these small meals should contain protein, while the balance is made up of fibrous carbohydrates and tons of vegetables. Start your first small meal within an hour of waking and continue on every 2-3 hours throughout the day. For the best results, keep each meal small - around 300 calories, with 20-30 grams of protein.

4.) Crank up the cardio sessions - Instead of doing old fashioned, long, slow, cardio type exercise try adding some short intense bursts of speed to your exercise routines. Warm up first, then speed up for 30 to 60 seconds, then slow right back down to rest. Repeat up to 4-6 times over a 20 minute period for extraordinary fat loss results.

I guarantee that if you make use of these tips you will not only notice a huge difference in how you feel, but you'll see improvements in both your legs and the rest of your body.

To get started on your own plan to kick off the pavement with a pair of smoking hot legs, check out ex-bodybuilding champion Carolyn Hansen's product Hot Legs Workout

Monday, August 01, 2011

Exercise Ball Exercises For Hard Abs

Exercise ball exercises can be a great way to work on your abs. Instead of just doing crunches and situps, you can build core strength with a piece of gym equipment that is both cheap and fun to use.

As well as helping to flatten your stomach, working out with an exercise ball improves balance and works a lot of muscles in the back and legs that you might not normally be aware of. Pretty much everything has to work when you are balancing on one of these big plastic balls filled with air!

Here are some of the best exercise ball exercises for abs.

1. Circling On The Ball

This is a good warm up exercise or for those who are new to the ball. It will improve hip flexibility as well as stretching the abdominal muscles.

Sit on the ball with your back straight, feet flat on the floor and hands on the ball for balance. Roll your hips around in a circular motion, 10 times in one direction and then 10 times in the other. Make it harder by having your hands up behind your head.

2. Seated March

Still sitting on the ball as in the previous exercise ball exercises, raise your legs one after the other as if you were doing a fast march. Keep the abs tight throughout. Again, hands can be on the ball in the beginning, then behind your head as you become more confident.

3. Ab Roll

Kneel on the floor with the ball close up in front of you. Put your hands on the ball, keeping arms straight. Keeping a flat stomach, roll the ball forward without moving your knees, so you go down onto the ball as it rolls away. Do not bend at the hips or arch the back. Keep the body in a straight line from knees to shoulders, the whole thing tilting forward.

Stop when your elbows are on the ball and forearms make a straight line. Then, pushing the elbows into the ball, tighten the abs and glutes and roll the ball back to bring you back up to your starting position. Do 3-5 reps.

In the beginning it may be a good idea to have the ball not far from a wall for this exercise. That way, it cannot roll too far and drop you on the floor. Experiment with the right distance until you become confident enough to control the ball away from the wall.

4. Ab Crunch

This version of the classic abdominal crunch works the abs harder than the standard floor version. Here, the legs cannot do so much of the work.

Lie against the upper side of the ball with the lower back supported by the ball. The knees are bent and body is leaning against the ball at an angle of about 45 degrees to the floor. Cross the hands over the chest, tighten the abs and curl up without letting the ball roll. You can do 1-5 sets of 10 reps.

Of course, you should check with a doctor before starting any exercise program, especially if you have a medical history of back problems or other conditions that could be aggravated by exercise ball exercises.