Friday, September 30, 2011

The 3 Best Ab Exercises That Are Not Ab Exercises

By John Alvino

When most trainees attempt to achieve six pack abs, they usually begin performing traditional ab exercises like crunches, leg raises, etc. While this makes perfect sense intuitively, these exercises do not give you the most bang for your buck. The problem is that these exercises attempt to isolate your abs at the exclusion of other muscle groups. This “isolation” does little to burn actual calories and thus does little to contribute to actual body fat reduction.

Instead, I prefer to perform exercises that train the abs while simultaneously working the rest of the body. In addition to carving out six pack abs, these particular exercises greatly increase your metabolic rate. Elevating your metabolic rate leads to greater fat loss, which is of the utmost importance when you want visible six pack abs.

You’re probably asking, “What are these little-known exercises?” Although there are many that I use personally and recommend, I will now share with you three of my favorites.

Here they are:

  1. Med Ball Slams
  2. Renegade Rows
  3. Tuck Jumps

Med Ball Slams- While holding a medicine ball, stand with your feet slightly wider than shoulder width. Quickly bring medicine ball behind your head and forcefully throw ball to the ground as hard as possible. The motion should be somewhat like swinging an ax. Bend to catch the ball on the bounce and repeat. Note: I prefer to use a durable, non-bouncing medicine ball for this particular exercise.

Renegade Rows- Start in a push up position with your hands on two dumbbells or two kettlebells. Brace your body with your abs so that your hips do not sag. Next, slightly shift your weight to your left arm and row the right dumbbell/kettlebell towards your right hip. Repeat on other side.

Tuck Jumps- Stand with your feet slightly closer than shoulder width. Quickly bend your knees and lower your body down about 8 inches. Jump into the air explosively and bring your knees up to your chest in a tucked position. Maintain good posture in your upper body. Keep your chest and head up. Land with a full foot contact and repeat quickly.

There you have it, three great fat burning exercises that give your midsection a better workout than traditional ab exercises. Try them out for yourself. You will soon see that you can get an awesome ab workout without performing a traditional ab exercise.

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

The Truth About Vegetarian Protein

By Kardena Pauza

The most common question people ask me about my vegetarian diet is, "How do you get enough protein?" You have a toned body and how do you build muscle without eating meat?”

Well, while I agree it is important to have protein in your diet, there are two things to know.

1.   We really DON'T NEED as much protein as most people think.

2.   It’s actually quite easy to get all the protein you need from a plant-based diet.

It’s amazing how many people are concerned about a lack of protein, but in our Western culture, almost NO ONE needs to worry about suffering from a lack of protein.

We’ve been brainwashed by supplement companies and magazine ads into thinking we need one gram of protein per pound of bodyweight, but science has NEVER shown that level of protein intake to be needed.

In fact, what we really see is people eating excessive amounts of protein and sometimes so much that they get fat and very ill!

Like I said, getting enough protein has not been a concern in our country, we see very few cases of protein deficiencies and the few cases typically are in poverty stricken areas.

Typically in this situation there is an overall deficiency of calories and most nutrients not just a lack of protein.

But as long as you follow a whole food meal plan giving you at least 1600 calories, you will easily get enough protein.

According to the World Health Organization (W.H.O) you need to consume a minimum of 10% of your daily caloric intake from protein to be healthy and build lean muscle. The

World Health Organization is the leading authority on human health and is dedicated to improving the quality of people’s lives around the world.

The only places the W.H.O discovered minor protein deficiencies were in underdeveloped countries that did not have access to a variety of foods and protein and consequently these people had a lack of over all nutrients not just protein. The W.H.O is attempting to deliver more legumes to these areas to balance their diet and insure they get enough protein.

Countries that eat a sufficient amount of calories and variety don’t see protein deficiencies. A variety of foods everyday is what will give you a well balanced diet.

Let’s take a look at an example as we review protein needs. As I mentioned in the above paragraphs, the recommended amount of protein for a vegetarian is a minimum of 10% of your daily calories.


If you are eating a 1,600 calorie diet, 10% of that would be 160 calories. Each gram of protein has 4 calories, so that calculates out to 40 grams of protein per day. This is easy to do!

All you need to do is eat a ½ cup of lentils you are getting about 10 grams of protein and a hard boiled egg has 7 grams of protein. You are 1/3 of the way there!

Of course, it’s still easy to do if you are vegan. Oatmeal has about 7 grams of protein per serving, hemp bliss has 5 grams of protein per cup, and quinoa and spelt pasta have 10-15 grams of protein per serving.

Here’s ANOTHER WAY to determine how much protein you’ll need.

The recommended amount of protein is 0.49 grams per pound of bodyweight (NOT 1 gram of protein per pound of bodyweight like steroid-using bodybuilders suggest).

You can also determine your minimum amount by taking your bodyweight and multiplying it by .49. Example- If you weigh 130 pounds x .49 = 63.7 grams of protein.

However, if you are overweight and use this formula, you will dramatically OVER-estimate your protein needs. Therefore, you can use your target weight when doing this calculation. So if you are 160 pounds but want to be 130 pounds, just use the 130 pound target weight in the calculation.

These 2 methods give you slightly different amounts of protein so you can see there is no exact measure but at least gets us in the minimum acceptable range.

For our purpose of weight loss I have found that up to 20% of your daily calories from protein will help you increase your metabolism, curb your appetite, and help you build lean muscle. But you don’t need more than that.

#1 Health Predictor/Danger (new report)

We've all heard the saying...

"You are what you eat", right?

Well, there's much more to that story than you might realize.

If you can't digest what you eat, then even the world's healthiest foods won't matter.

But don't worry...

I've got you covered thanks to a brand report on this very topic in which you'll discover why digestion is the #1 predictor of your health.

===> Click here to download (PDF) <====

In this free report you'll discover:

- each step of the "normal" digestive process,

- where things go terribly wrong in the digestive process for most people,

- how this one food nearly ruined my (report author) intestines for good,

- the #1 cause of food allergies, autoimmune conditions, and the general decline in health experienced by most people.

- and a few more really important things.

I'm sure you can put aside 10 minutes to whip through this 9-page report - it could be the  most valuable 10 minutes you spend in a long time.

Happy reading!

Arthur M.

P.S. Click here to download the report (PDF) - it's F.REE.

Wednesday, September 28, 2011

Can at Home Fitness Workouts Be As Effective As Gym Workouts?

By Mike Westerdal

Sometimes you just can't make it to the gym every time you want to-meetings run late, traffic gets backed up, the car breaks down or something else happens that stops you from getting in your workout. The next time that happens you might want to consider working out at home rather than skipping your training session entirely. Have you not trained at home because you don't believe you can get a decent workout? Well, think again because you're dead wrong-you can. At-home workouts, if done with reasonable intensity, can be extremely effective. A good in-the-house workout session can be made even better if you add in a pair of dumbbells.

While depending on your fitness goals, training in the home might not be right for every person all the time, and nothing will ever replace weight lifting for building mass, for even the most dedicated gym rat, working out at home can be a nice break from the routine at the gym once in a while. Plus, it's always a good idea to keep your muscles guessing by challenging them. There are a few other advantages to working out at home too: you can listen to your favorite music, there's no waiting for machines, there's no one to hassle you, no worries about cleaning up after others and you don't have to drive. It can also be a great way to dodge the inner escape artist every once in a while when you just don't feel like going to the gym or need a change of pace. If you've got kids, at-home workouts can help get them on the right track early on.

The question is though, "Is working out at home effective and can I see results?" The answer is yes! The key though to an effective home exercise program is to include exercises that work three key areas: cardio, strength and flexibility. Even if you don't have a fully-equipped home gym, there are plenty of exercises you can do using just your bodyweight. Keeping a set of dumbbells around the house can give your in-home workout some teeth and get your muscles pumped. Plus, they don't take up a lot of space and help in stabilizing and developing muscles that are important to strength, balance, and posture. Some strength training exercises you can do at home using just your bodyweight and dumbbells include:

Chest: Push-ups are great for working the pecs. Vary the spread of your hands to work different parts of the chest. For even more punch, place your feet on a chair or your bed and try some decline push-ups. Do some chest presses with dumbbells lying on the floor and dumbbell flies (flat or incline if you happen to have an adjustable bench at home) to round things out.

Shoulders: Shoulders are little tougher to work out using just your body weight so you're better off using dumbbells. These are all great exercises that are easy to do in the house: seated press, side raises, front raises, bent-over reverse flies and shoulder shrugs; upright row.

Arms: There are plenty of effective exercises you can do at home to pump up your arms using just a chair and a set of dumbbells. Biceps: Just like at the gym you can do standing or seated bicep curls, concentrated curls, standing or seated alternating curls and hammer curls. Triceps: Doing push-ups with your hands close together is an excellent way to beef up your triceps. Or, sitting on a chair, do some one-arm behind-the-neck extensions with a dumbbell. Using a chair you can also do bent-over kickbacks and lying flat on the floor you can do a couple of variations of triceps extensions using a dumbbell.

Back: For your back, try dumbbell rows, dumbbell dead-lifts and if you've got a spot where you can do pull-ups, holding a dumbbell between your ankles will really give you an extra punch.

Legs: There are plenty of exercises you can do in the home to work your legs but add dumbbells and they'll be even more effective. Here are a few examples: squats with dumbbells, lunges with dumbbells and standing calf raise (holding a dumbbell in one hand).
Adding dumbbells to your out-of-gym or at-home cardio routine can help you make the most of your time. Carry a set of dumbbells with you when you walk, alternating between curls and just carrying them at your side. If you do this though, be careful not to swing your arms around too much, you can injure yourself easily. If you've got access to a set of stairs, walk up and down carrying a couple of dumbbells at your side-you'll get your heart moving in no time.

If you don't want to skip the gym in favor of an at-home workout but do want to kick your metabolism up a notch while you're hanging around the house, set aside some times throughout the day to spend a few minutes moving around using dumbbells. A University of Missouri (Columbia) study found that when we spend too much time sitting on our rumps, the body's fat burning mechanisms slow to a near halt. No surprises there but the study also found that moving around whenever possible can jumpstart the fat burning process again. So instead of just lying around on the sofa for hours at a stretch, get up, pick up the dumbbells and get your ass moving-even if it's only ten minutes at a time. You'll burn some extra calories and you'll do your body good.

Mike Westerdal is the author of "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. Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days - Guaranteed.

Tuesday, September 27, 2011

The Truth About How To Get A 6 Pack

By John Alvino

Let’s face it, there is nothing more attractive than the look and feel of a tightly carved out midsection. In most people’s opinion, no other body part screams out sex appeal more than a great set of six pack abs. The attention that one can achieve from having a tight and lean midsection has caused the marketing world to go “ab workout crazy”.

Anywhere you turn you can find countless abdominal training gadgets, gimmicks and programs promising to help you develop six pack abs in record time. With all of this “great information” so readily available, you would suspect that millions of people would have been able to achieve a sexy stomach. Take one trip to the beach and it will be obvious that this is not the case. In fact, average the waist size has climbed to an all time high just recently.

Why have these ab programs failed so miserably? The answer to this question is surprisingly simple. These programs focus on traditional ab exercises! Traditional ab exercises may work the abs but they do little to burn actual body fat. Fortunately, there are much more effective exercises that carve out a six pack while simultaneously melting off your belly fat.

The bottom line is you will never achieve that sexy looking midsection until you lose your belly fat. The good news is that this can be accomplished quickly and easily. Let’s discuss how to lose belly fat (the right way) and finally unveil your sexy six pack.

  1. Engage in a full body resistance training routine. When done properly, full body resistance training stimulates your metabolism like no other activity can. This should be the cornerstone of your belly fat loss program. This routine should only contain exercises that work multiple muscle groups simultaneously. Some examples are: One Arm DB Split Snatch, Modified KB Turkish Get Up, Squat Press Combo, etc.

    Unlike traditional ab exercises, these full body movements have a huge caloric cost. In addition to burning a lot of calories during the workout, these exercises greatly increase your metabolism which in turn forces your body to burn fat all day long.

  2. Perform high intensity cardio workouts. High intensity cardio burns significantly more calories than low intensity workouts per unit of time while simultaneously elevating your metabolism to a significant degree. Although these workouts are more difficult to perform, they require much shorter durations. In fact, you can get an incredibly effective fat loss effect in as little as ten minutes, making this a very time efficient way to train.

    Some of my favorite exercises to use for these workouts are: sprinting, various bodyweight jumps, rope jumping doubles, power wheel walks, etc.

  3. Utilize ab exercises that work your entire body. These exercises give you the most bang for your buck. “Isolated” ab exercises do nothing to burn belly fat.

    On the other hand, Turbo Ab Exercises work your abs very effectively while increasing your heart rate and burning a significant amount of calories. Unlike traditional ab exercises, these movements sculpt your six pack while simultaneously burning stubborn body fat.

    Switch your crunches for a Turbo Ab Exercise such as Med Ball Explosive Pikes and see the difference for yourself.

  4. Practice proper nutrition. Excess belly fat is often an indication of chronically high insulin levels. The best diets to keep insulin levels in check are the ones that recommend avoiding sugars, flour products, saturated fats and processed foods.

    Instead, your diet should consist of whole foods in their natural state such as: Vegetables, fresh fruits, nuts and seeds, legumes, whole grains, lean proteins (fish, shellfish, eggs and egg whites, turkey and chicken breast and small amounts of no-fat dairy products.

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

Ultimate Sandbag Training

Get The Best Core Workout with The Ultimate Sandbag!
To learn more about the Ultimate Sandbag Training click here or on the graphic above.

The High Intensity Honest Workout (gratis)

Back in the golden era of bodybuilding (you know when they actually looked good unlike the drugged up freaks of today) there was one man that was known as the Iron Guru.

His methods created bodies that resembled Greek Gods. And they trained the old fashioned way not with steroids or dangerous supplements.

Today my buddy Mike from Critical Bench is sharing One of the most effective workouts of all time for maximizing muscle growth while shedding body fat.

You can get it for free at the link below for a limited time: -----<< Your Download Link

I’m going to flat our WARN you though. The methods shared are not for the light hearted. In fact you may shed a tear or two by the time you’ve gone through this workout.

If you're ready to work hard and push yourself to the next level go ahead and help yourself to the free workout. -----<< Your Download Link

To Your Success,

Arthur M.

P.S. This free workout will only be available until Thursday, September 29th so do not wait around to download it. -----<< Your Download Link

Sunday, September 25, 2011

Dumbbells Vs. Kettlebells

By Mike Westerdal

Everyone knows that dumbbells are extremely versatile, suitable for people of any age or level and great for training just about any body part. But over the past few years, kettlebells have been getting a lot of attention. Though we're just now hearing a lot about them, they're nothing new-they've been around for more than a hundred years. What is a kettlebell and where does it come from? Are kettlebells better than dumbbells? Well that's what I set out to discover.

Kettlebells are a traditional Russian cast iron weight. They basically look like a cast iron cannonball with a handle. Kettlebell exercises are a combination of strength and cardio exercise that are designed to build endurance and stamina. Proponents say that the kettlebell is simply the greatest tool for all-around athletic development.

Dumbbells are well, dumbbells. They've been around for thousands of years in one form or another. The Greeks and the Romans trained with their own versions of dumbbells. Versatility is a key advantage of dumbbells. They can be used to train nearly any part of the body and because they come in such a wide range of weights, can be used by just about anyone-regardless of skill level. They're also fairly inexpensive.

On the other hand, kettlebell exercises are primarily designed to develop functional strength. Their main focus is to work our 'non-mirror' muscles, the ones that we don't necessarily "see" in the mirror but are important nonetheless. That's not to say that kettlebells can't be used to train specific areas of the body-they can. It's just that the majority of kettlebell routines designed by the pros are more focused on movements that include cardio, strength-building and flexibility.

If you're into mixed martial arts or just otherwise are looking to get into some serious cross-training, then kettlebells have the advantage over dumbbells. When doing cross-training exercises with dumbbells-which mostly focus on specific muscles-you're basically restricted to using lighter weights or you run the risk of injuring yourself. With kettlebells though, the exercises require multiple muscle groups to work together, meaning that you can use higher weights, with less risk of injury (assuming proper form).

If your goal is to strictly "tone up" your body rather than to focus on developing overall strength and flexibility, then dumbbells are probably right for you. Dumbbells would also most likely be the best choice if you are recovering from an injury, are just starting out or are elderly. There are an unlimited number of dumbbell exercise techniques for toning the body or aiding in injury recovery that don't require more than five or ten pounds.

I think that if you belong to one of these categories, then you'll probably have an easier time working with dumbbells. For most of the history of kettlebells, they have been primarily used by people looking for a pretty heavy duty workout. It's only been in the last few years that professional trainers have began to realize their value as an all around fitness apparatus, so you're going to find fewer routines to choose from.

On certain levels both dumbbells and kettlebells are about equal. They both can be used in the home-or just about anywhere else-and don't require any special equipment. They're both very versatile, are suitable for all around, full-body training and can be challenging, rewarding and fun. Each can be used to target specific areas of the body and neither of them requires much of a learning curve-just about anyone can learn to use them without too much difficulty. Lastly, neither of them requires a great deal of skill or knowledge to be able to use them and get results.

So what's the verdict? Which are better, dumbbells or kettlebells? My conclusion is that neither one is "better" than the other. Both have their distinct advantages and disadvantages and can help you to achieve your fitness goals, whatever they might be. My personal choice is a combination of both-kettlebells for focusing on developing core strength and flexibility and dumbbells to isolate particular muscles and body parts. Your choice though is going to depend on your fitness goals, your skill level and ultimately, level of commitment.

Mike Westerdal is the author of "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. Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days - Guaranteed.


Top Ten Power Packed Foods

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits. 

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. A├žai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot. 

5 Rookie Muscle Mistakes

This super cool video reveals 5 really "rookie" muscle mistakes and if you want to add mass and get ripped in record time, the following video is a great first step in the right direction...


Get the inside story on the bodybuilding and supplement industry robbing you of your gains too. 


Arthur M.

Saturday, September 24, 2011

7 Day Back Pain Cure (Video)

Click here to grab a FREE copy

5 BIG Muscle Secrets!

Interested in getting your body super sized in the next 30 days?  This creator of this super cool video wants to share 5 big muscle secrets that helped him gain 20 lbs of rock-solid muscle in the first month...


The methods contained in this video are the fastest ways to build muscle without drugs, bogus supplements and training less than 4 hours a week.


Arthur M.


Friday, September 23, 2011

How To Get Abs Gymnast Style

By John Alvino

Every four years, I look forward to the summer Olympics.  I thoroughly enjoy watching and following the big events.  While rooting on my favorite athletes, I can’t help but notice the incredible abdominal development of the gymnasts. 

Sure, these gymnasts have great genetics, but I can assure you that they were not born with a chiseled six pack.  A lot of hard work went into developing those sculpted physiques. 

Since these athletes have developed that sought after “cut” look, why then does no one seem to turn to them when they want to learn how to get ripped abs?  This is clearly an oversight in the training and fitness community.

Don’t get me wrong, I don’t expect any of you to wake up tomorrow morning and start doing back flips off the pommel horse.  But we can certainly investigate how these Olympians train, and decide what aspects of their regimen can be integrated into our training routine. 

First, they don’t perform traditional ab workouts.  I have spent a great deal of time at several Olympic training centers, and I can tell you that I only saw them perform two direct ab exercises on a regular basis.  These two exercises were:

1. The Hanging Leg Raise- Grasp a chin up bar with an overhand grip.  Initiating movement with abs, raise your legs up until your shins are almost touching the chin up bar.  Return in a controlled fashion until waist, hips, and knees are extended. Repeat for the prescribed number of reps.

2. The V-Sit Up- Lie supine with hands over head.  Simultaneously raise straight legs up and torso.  With your hands, reach toward raised feet. Return to starting position.

In addition to these direct ab exercises, the Olympic gymnasts get a ton of quality ab work indirectly from full body movements.  These movements actually train the abs the way they are supposed to be worked.

The take home lesson here is simple: we must perform full body movements that require our abs to stabilize our torso.  These exercises never involve using a fancy seat, bench or back/chest support.  Let me give you 3 examples of exercises that incorporate full body movements, so you can get started right away.

1. Ditch the bench press for suspended push ups.  When you lie on your back on a bench, your abs basically “go to sleep”.  The opposite is true with suspended push ups.  In addition to working your chest, shoulders and triceps, this exercise works the abs significantly better than most direct ab exercises.

2. Ditch the pulldown for chin ups.  When you sit down on the pulldown seat, you abs do no work at all.  On the other hand, your abs really get fired up during chin ups. 

3. Ditch the leg press for tuck jumps.  Just like the bench press, the leg press puts your abs to sleep because of the bench support.  But the leg press even has a second strike against it.  Since the sled is on guiding rods that only allow it to move linearly, no stabilization or support is needed from your abs.  Tuck jumps, on the other hand, provide a great leg workout AND a great ab workout – in one single exercise.

In addition to working your abs better than most traditional ab exercises, these movements are much more time efficient because you basically “kill two birds with one stone.”  Make the changes that I suggested today and learn how to get abs faster than you thought was possible!

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

Add Muscle Mass Today

If you're serious about getting rock-solid muscle – FAST then you definitely want to watch this super cool video...


It could be taken down at any time so watch it while you can.

Have a great weekend,

Arthur M.

Thursday, September 22, 2011

One-Shoulder Barbell Squats

Build Rock-Solid Core Strength and Stability and Hit Your Legs HARD at The Same Time With One-Shoulder Barbell Squats!

By Nick Nilsson

If you want to build REAL core strength..and I mean BRUTE core strength that will support massive weights, forget the Bosu ball and forget need to do exercises like the One Shoulder Barbell Squat that I'm going to tell you about today.

It's another entry into my long list of exercises that work the abs while not looking at all like an ab exercise and working BETTER than most ab exercises.

This one is basically a how does it work the abs? Very well, thanks!

Seriously, though, this exercise is EXTREMELY effective at targeting the stabilizing and core strength aspects of the abs. You'll be doing a barbell squat but instead of supporting the bar across your back in a "normal" fashion, you will instead be resting it on one shoulder, standing perpendicular to the bar.

It's going to primarily hit one side of the abdominal wall and hit it in conjunction with a squatting movement, which means this is a VERY functional exercise. More so than most abdominal exercises, in fact!

Start facing sideways in the rack. The safety rails are set at a moderate position (not a full depth squat). You'll be starting off from the bottom of the movement with the bar resting on the rails and, for best results, you don't want to be starting at the total bottom of a full squat - it's low, but not too low.

I would recommend using a bar pad for cushioning or a rolled-up towel, otherwise the bar really digs into your trap as you're doing the exercise. Use a lighter weight than you think you'll need the first time you do this (trust me). I used 225 lbs on the bar here and can regular squat double that and it was challenging.

Your shoulder is set as dead-center on the bar as you can manage (you'll be able to feel the balance point on the first rep and adjust from there).

You want to have your hands out in front of you and locked onto the bar to help control it. You can use upwards or downwards pressure to adjust the balance as you stand up.

Come all the way up to the standing position.

It's a very straightforward exercise that will have a HUGE impact on not only your entire abdominal area but your entire BODY as well. Supporting the weight in this off-center fashion challenges not only the abs but the shoulder girdle and legs as well.

It's truly a total-body ab exercise!

When you've done one side, you can either turn around and go immediately to working the other side or take a rest in between - whichever way you prefer. If you go directly from one side to the other, on your next set, start with the different side so you give it balanced workload.

As I mentioned above, the first time you do the exercise, start fairly light to get an idea for how it works. I like to set the bar down on the rails in between reps to reset the core and legs and make everything is properly aligned before doing another rep. With the resistance off-center on your body this is helpful in preventing injury because of compromised body position.

I'll tell you this much...the first time you do this one, your entire core will be sore for several days after. You'll feel that pleasant tightness that tells you that you accomplished something with your core training!

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!

And if you like this exercise, you will LOVE what you find in my book "The Best Abdominal Exercises You've Never Heard Of"...

REAL ab training is far more than just crunches and're not going to get the results you want focusing on those.

You need exercises that challenge your core inside and out, covering all aspects of it, from the visually-stunning six-pack abs that everybody wants to the performance-focused deep muscles of the core that are responsible for core strength and total-body power generation.

The Best Ab Exercises covers it ALL!

Click here to learn more about what EFFECTIVE abdominal training is all about...


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

Wednesday, September 21, 2011

(Free Report) The vegan revolution

Excerpt from the introduction:

The vegan revolution is underway

Run for your life!

If you are interested in learning how to eat healthier, whether you are vegan or not, you NEED to read this report in its entirety.


Because, the state of veganism and the diet industry – in general – is in shambles. And I’ll be exposing some of the nonsense that’s probably affected you – and millions of others – at some level.

Needless to say, we’re also going to look at some really powerful healthy eating concepts.

I’m going to share some things that I have never revealed before, and I think it’s really going to start to get you thinking about the foods you eat.

I’m also going discuss what is happening in Brazil with the Amazon rain forest. You might be asking me, “Well, what does that have to do veganism?” Well, you’re about to find out.

All right, so here we go…

3 Effective Exercises For 6 Pack Abs

By Adi Crnalic, ISSA C.P.T

Natural Bodybuilding Champion & Top Fitness Author

Of all the muscles that you have on your body, the abdominal muscles are the focal point of your physique. Having a rock-hard 6 pack means that you've put in the hard work at the gym and followed a calorie reduced diet.

In order to lose the fat around your abs and build a solid six pack, you need to make sure that you do the most effective abdominal exercises in your workouts. The below exercises will help you get a rock solid six pack and a strong core when you combine them with a proper diet.

The Floor Crunch

Despite the fact that there are dozens of exercises that you can do to build the abdominal muscles, there really is no substitute for the floor crunch. When done correctly, crunches will build the entire abdominal wall and will make the abdominal muscles very strong.

When you’re performing the floor crunch, make sure that your back stays rounded throughout the entire movement. Squeeze your abdominals for a second at the top of the movement before lowering your body to the start position.

Bench Leg Raises
Bench leg raises will effectively stimulate both the top and bottom of your abdominal wall. It’s important to pay attention to your speed when you are performing the bench leg raise. Do not allow your legs to drop too quickly from the top position.

Your legs should not go past the parallel level of the ground at the bottom position. Make sure that you squeeze your abdominal muscles at the top position for a quick second before lowering your legs back to the starting position.
Stomach Vacuums

The stomach vacuum is an uncommon and often neglected abdominal movement that was very popular with bodybuilders back in the 1970’s and 1980’s. Stomach vacuums can help you achieve washboard abs and a narrow midsection.

Stomach vacuums are very simple to perform and they can be done anywhere, from sitting in your office chair to standing in line at the grocery store. Simply pull your abs in as much as possible by blowing out all of the air in your stomach and maintain this position for about 40 to 60 seconds.

After one minute, stop and relax your abdominals and stomach for a few seconds and then repeat. After a few weeks of doing the vacuum, you should notice a difference in your abdominal muscles strength and size.

Proper Nutrition

This is where a large number of people who want to build rock hard abs drop the ball. You can not merely work your abdominal muscles intensely at the gym and then hope that you’ll develop a popping six pack. To bring out the abdominal muscles, you have got to get rid of the small layer of subcutaneous fat which sits on top of the abdominal wall.

Though proper training plays a large part in removing excess fat, it will not be enough if you don’t follow the correct nutrition program for your individual needs and goals.


About the author

Adi Crnalic is a former skinny guy turned top natural bodybuilder, certified personal trainer and muscle building author. Before he became a natural bodybuilder and a certified personal trainer, Adi was small, skinny, self-conscious and overall unhappy with his body.

Adi now enjoys teaching others how to build muscle and gain weight through effective training, nutrition and supplement strategies.

Over the past few years, Adi has written hundreds of bodybuilding articles for some of the most popular fitness sites on the web. Adi is also the creator of the premium muscle building masterpiece – Massive Muscle Building.

Inside this step-by-step program, Adi shows you how to pack on muscle mass effectively without fancy supplements, dangerous bodybuilding steroids or spending 3 hours in the gym every day.

You can find out more about his no B.S muscle building success kit at:

Tuesday, September 20, 2011

What’s the Ideal Amount of Exercise to Lose Weight?

Yuri Elkaim, BPHE, CK, RHN

Ah, yet another thought-provoking exercise question. How much is enough??? Well, it depends. What do you classify as exercise and how do you structure your workouts?

To give you some more clarity on the question of workout frequency, let me break it down for you.


Our bodies were meant to move, not sit. The bare minimum amount of activity needs to be daily walking for at least 30-45 minutes. And it shouldn't be a lazy stroll. You should be walking at a moderate to fast pace so that you can slightly hear your breathing. Walking is so important for your health and your ability to lose weight. It's no wonder that Europeans are more slim than North Americans - they walk more!


I wouldn't stress too much about doing hours and hours of cardio. What you'll realize is that full body workouts that engage a lot of muscle will actually give you an incredible cardio workout.

If anything, you should be interval training for your cardio workouts. You can do as little as 10 minutes after your workouts or dedicate 1 to 2 days a week to cranking 20-25 minutes of intense interval training. And, believe me, that's all you'll be able to do.


Strength training is truly the key to losing weight and maintaining a lean and fit body. I'm not a big fan of bodybuilding workout routines that break up workouts into body parts, like doing chest and back. It's not functional and doesn't serve much purpose besides gaining size. If that's your goal then terrific. If not, then you need to be doing full body strength training workouts at least every other day. That means you should be working out 3-4 times a week.

What you need to be doing, especially if you want to lose weight and get fit, is increase the intensity of your workouts and train movements - not muscles. The easiest way to do that is use heavier weights and challenge yourself with only 6-10 reps using full body exercises like squats, lunge walks, deadlifts, pull-ups, and step-ups - just to name a few.

The reason that you want to train using full body exercises is that you target all your muscles - not just 1 or 2. As a result, you strengthen your body as a whole and burn more calories in the process. Burn more calories? Yup! Because you involve more muscle mass, you inherently burn more calories because your body will require more oxygen to fuel the given movements.

And since you're not breaking up your workouts into "split routines" that target specific muscle groups you won't have to hit the gym 6 or 7 times a week. Instead, because full body workouts train all your muscles, your body will need 24-48 hours rest between workouts. Therefore, working out every day wouldn't make sense, and would actually be detrimental. Rest and recovery are key components to getting stronger and achieving your fitness goals. So those 2-3 days of rest are important especially if you're sweating up a storm and challenging your muscles each time you hit the gym.


Repeat this workout for 3 sets. For each superset, take 30-60 seconds rest only once you've completed a set of each exercise (therefore no rest in between).


DB Swings x 8 reps

Stability Ball Roll-outs x 8 reps


Step-ups x 8 reps (each leg)

Bench Press x reps


Squat Presses x 8 reps

Pull-ups x maximum reps

Remember to take at least 1-day rest in between each workout. Repeat this workout 3-4 times per week and you’ll be on your way to losing weight and getting fit in no time!

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men's soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!

Stupid mistakes bodybuilders make

If you’ve always struggled with gaining muscle and no matter what you tried just couldn’t seem to figure it out, I have some great news…

My friend and the World’s number 1 bodybuilding coach, Skip La Cour, is giving away 3 free reports that shows you exactly what some of the biggest mistakes are that mess with your results.

These 3 reports reveal…

The 10 ‘Stupid’ Things Bodybuilders do to Mess Up Their Eating Habits.

The 10 ‘Stupid’ Things Bodybuilders do to Mess Up Their Training Habits.

The 10 ‘Stupid’ Things Bodybuilders do to Mess Up Their Winning Mindset.

So, head on over to:

To grab these awesome reports.

All the best,

Arthur M.

P.S. These reports are so shocking that I’ve been told they will be pulled down at the end of the week so be sure to go grab them now by going to…

Monday, September 19, 2011

Advanced Ab Exercise To Get A Shredded Midsection

By John Alvino

In order to get a shredded six pack, you must train and sculpt your abdominal musculature with effective ab exercises. But that’s only half the battle! To really see your newly developed midsection, you will also have to shed the belly fat that is covering it up. The ab exercise that I’m going to show you now will help you accomplish both of these goals at the same time!

You see, most ab exercises train your abs in an isolated fashion. This will work your midsection, but does not contribute to a fat burning effect. The ab exercises that I recommend are specifically designed to reduce body fat, in addition to strengthening and developing your abs. Even better, these ab exercises jack up you metabolism, which burns calories even after your workout is over!

I will now show you one great exercise that provides the powerful dual effect mentioned above. The name of the exercise is the Parallel Bar Knee Raise. This is an advanced exercise and does require quite a bit of upper body strength to perform properly. Here is how you should perform it:

Parallel Bar Knee Raise- With locked elbows, support your body on parallel dip bars. Keep your upper body as upright as possible. Flex hips to a 90 degree angle. This is the starting position. From this position, bring knees up to chest and contract your abs. Return to starting position and repeat for the prescribed number of reps.

Again, this is somewhat of an advanced exercise. Those of you who have trouble doing it should start off by strengthening your abs with a variety of less difficult exercises.

One ab exercise that will help prepare you for the Parallel Bar Knee Raise is the reverse crunch. Start in a horizontal position and increase the angle of inclination as your abdominals grow stronger, until you are able to properly perform the parallel bar knee raise.

Alright, good luck, and go get yourself some ripped abs!

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

The Truth About Bodyweight Cardio

By Craig Ballantyne

The truth about Bodyweight Cardio is that it has the worst name in Turbulence Training history.

I'm not sure what I was thinking when I put that label on it, but I'm not 3 workouts deep and pretty much stuck with it.

A better physiological description would be, "Bodyweight Interval Training" or "Bodyweight Metabolic Conditioning".

I call bodyweight circuits a hybrid of strength and interval training. The bodyweight exercises used in these particular workouts are not so intense that they will cause you to gain muscle, but neither would you be able to work as hard as you can during sprint training.

You won't burn as many calories in 30 minutes of bodyweight cardio as you would in 30 minutes of running at a fast pace. Truth be told, only kettlebell training has the ability to burn as many calories within a workout as running at a hard pace.

Think about this...each pushup you do must burn less than 1/3 of a calorie. After all, if you do 100 pushups in 3 minutes (that's my score in the Martin Rooney 3-minute pushup test), there's no way that I'm burning more than 15 calories per minute (not when running at a fast pace only burns 16-20 calories per minute).

So in terms of "within workout" calorie burning, bodyweight cardio does not beat regular cardio.

That said, because bodyweight cardio is a combination of resistance training and interval training, you should get greater post-workout calorie and fat burning benefits.

And knowing what we know today about metabolic resistance training, and based on Alwyn Cosgrove's description of the two types of MRT that he gave us, it is easy to place bodyweight cardio in the metabolic conditioning category (higher reps, less soreness from a session, sustained high heart rate).

As Alwyn said, "Your body doesn't really know what it's doing, all it knows is that it gets your heart rate up."

So the key and challenge is to create bodyweight cardio workouts that put the greatest demand on our cardiovascular systems (to burn a lot of calories within the workout) while taking advantage of the depletion results from the interval-like and resistance properties of bodyweight training to increase the between-session calorie burn (like we get from regular weight training).

To do this, we should use the non-competing exercise rule we use in our TT workouts. If creating a circuit, going from a lower-body exercise to an upper-body exercise is most appropriate, as is focusing on as many single-leg exercises as possible.

The "Big 5" circuit approach works well for this: Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6 (addition of a jump exercise at the start) and Big 7 (further
addition of a sprint type exercise at the end of the circuit).

Bottom Line: Bodyweight cardio will help you get that lean, athletic look, even when you don't have access to any equipment.

You won't build a lot of muscle, but you can burn quite a few calories and lose body fat almost as fast as with any other TT workout (of course, there will always be people who respond to this workout at extreme levels - and that's why you need to experiment and find out what works best for you).

Click Here for the best bodyweight cardio workout manual on the planet.

Sunday, September 18, 2011

Range-Of-Motion Triple Add Sets for Bench Press

A DEADLY Intensity Technique For Chest, Targeting Maximum Muscle Fiber Activation
Range-Of-Motion Triple Add Sets for Bench Press

By Nick Nilsson

Intensity techniques for chest training are often VERY overused (i.e. forced reps) and often VERY ineffective (i.e. forced reps). Sure, you feel like you're working harder, but I have to say, I'd rather get more productive results rather than just feeling like I'm working harder!

So I've got a bench press technique for you here that's going to do just that.

This one is going to take a bit of explaining...but once you mentally understand how it works, you're going to be AMPED to try it out next time you're in the gym! It's an intensity technique (in this case done with the bench press, though it can be easily applied to other exercises) that targets ALL your major muscle fibers types in one set.

You're going to hit Type 1 endurance fibers, Type 2a moderate/heavy strength fibers and Type 2b explosive/very heavy fibers, all in one set.

This technique is going to produce MAXIMUM hypertrophy and fiber activation for your chest in a minimum of time.

The base technique is one that I call Triple Add Sets. I've talked about this one before and you may already be familiar with it.

Essentially, that technique is similar to a Triple Drop Set in that you do a three-part set, changing weights on each part. In a Drop Set, you reduce the weight. In an Add set, you INCREASE the weight on each successive part of the set.

The way I do Add sets is by starting with a light weight for high reps, e.g. 30 to 50 reps. Then increase the weight and do a set of 6 to 8 reps. Then increase again and do a set of 1 to 3 reps. Each portion of that add set targets a different set of muscle fibers.

For example, if I was doing a Triple Add Set with dumbell bench press, I would use 25 lb dumbells for a set of 50 reps. Then a brief rest (10 seconds or so) then pick up a pair of 50 lb dumbells and do a set of 8 reps. Then rest 10 seconds then pick up a pair of 100 lb dumbells and do a set of 2 reps.

At the end of that set, you've hit all your major muscle fibers types and stimulated massive growth and strength gains (on a side note, this is a VERY tough technique on the nervous system and not one you can use all the time!).

The main issue I found with the Triple Add Set done like this is having to line up three separate sets of weights. It's time-consuming even in my home gym...MUCH tougher to accomplish in a normal gym with lots of people running around!

And that's how Range-Of-Motion Triple Add Sets were born...

Instead of starting light for high reps and increasing the weight and decreasing the reps from there, you're going to use the SAME weight on all portions of the set.

Instead of increasing the weight, you're going to increase the RANGE OF MOTION.

This is what is going to make it tougher. And it's also what's going to make it much easier to work with in a crowded gym than having 3 sets of weights in front of you.

I'll explain each phase and show you pics of how far the range is on each.

Phase 1 - Short Range of Motion, High-Rep Training for Type 1 Endurance Muscle Fibers

In this first part of the set, you'll be doing just the top few inches of the range of motion of the bench press. Since is has the best leverage and is the strongest part of the range, you'll be able to get a LOT of reps with it.

We're aiming for about 30+ reps on this one. Select a weight you could normally hit about 12 to 15 FULL-range reps with. Now just rep out in that top range of motion.

Crank out as many reps as you can...this is going to work those Type 1 endurance fibers. The cool thing is, you're working them with relatively heavy weight here, too, which will help them achieve some actual growth :).

Phase 2 - Medium Range of Motion, Moderate-Rep Training for Type 2a Muscle Fibers

Once you've finished your high-rep, short-range set, rack the bar and rest 10 to 15 seconds. Now lay back down and get set for Phase 2.

You're going to be doing about HALF the range of motion of the exercise this time, staying just above the sticking point of the bench press (which is about 1/3 of the way up - it varies by individual). We want to stay above the sticking point to stay in favorable leverage and get the reps.

Use a deliberate movement with this. Lower the weight to the point just above the sticking point, pause, then press up and repeat. There should be no bouncing from the bottom here as we want to develop tension in the chest.

You should be able to hit about 6 to 8 reps in this half range of motion. This targets the Type 2a muscle fibers that respond well to medium reps and time under tension.

Phase 3 - Full Range of Motion, Low-Rep Training for Type 2b Muscle Fibers

Now it gets interesting... :)

You're going to re-rack the weight, take your brief rest then do as many FULL range reps as you can. This will most likely be 1 to 3 reps here, depending on your fiber-type makeup for the upper body and the weight you selected originally.

Treat this as a near-maximal rep in how you set up for it. Make sure everything is've got your legs braced and your shoulders tight behind your body. Lower the bar under control then press up with explosive power.

That's the last straw!

Once you hit that rep, rack the weight and you're done. You'll feel a HUGE pump...possibly unlike anything you've ever felt before in your chest...because of the hard work you've put on every muscle fiber type in one shot.

This technique is VERY powerful and shouldn't be used more than once a week to keep your nervous system from grinding can do it for 1 to 3 sets when you actually do use - once through the 3 parts counts as one set.

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!

Range-Of-Motion Triple Add Sets for Bench Press

And let me tell you...if you like this technique, you will LOVE what you find in my "Mad Scientist Muscle" program.

This program utilizes science-based training right along the same lines as what you just read...using specific training techniques to actively change your body's physiology to allow it to better support muscle mass (e.g. targeted high-rep training to improve blood circulation to the muscles).

This is the program I use myself when I want to focus on building lean muscle and strength.

Click here learn how you can build MONSTER mass using science-based INSANE training techniques like Range-of-Motion Triple Add Sets


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 "Mad Scientist Muscle", "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

Awesome Stuff (3 Free Reports)

Just wanted to drop you a note about 3 new free reports from the World’s #1 Online Bodybuilding, Men’s Health, Fitness, and Motivational Coach Skip La Cour just released for you.

The reports reveal stupid mistakes bodybuilders make in their training, diet and mindset. To grab these free reports just click this link…

All the best,

Arthur M.

P.S. These aren’t your run of the mill reports. Skip shares 30 mistakes that you must avoid to instantly start getting bigger results. Go read them here…

Saturday, September 17, 2011

Build muscle, lose fat in less time

At the end of this brutally honest muscle building tips presentation you'll learn about a complete 29 week workout and nutrition plan to pack on size...


Friday, September 16, 2011

Switch Leg Split Squats

Hit Your Legs and Core With a Challenging and FUN Exercise... Switch Leg Split Squats

By Nick Nilsson

Leg training...if you only know a couple of exercises for legs, it can be extremely boring...squat this, lunge that, leg press over...what else is left?

TONS! If you want to hit the quads, glutes and hamstrings thoroughly, you need to learn as many variations of these exercises as possible to keep things interesting and to keep your body from getting used to any one form of leg training.

And that's where unique challenges like THIS leg exercise come into play.

This is a variation of the Barbell Split Squat that has an interesting twist...on each rep, you're going to switch legs...not at the top (which is WAY too normal) but at the BOTTOM of each rep.

Basically, you're going to do a Barbell Step-Back Lunge then at the bottom of that rep, you're going to bring your front leg down and kneel on BOTH knees at the bottom, then bring your OTHER leg forward and come back up.

It's deceptively simple and it present a great challenge to your body in a number of ways.

First, when you switch legs at the bottom, you have to maintain balance with a loaded barbell on your back. This means plenty of core involvement.

Second, once you've switched legs and brought your other leg forward, you will be starting from the bottom absolutely ZERO elastic tension in the muscles. It's going to be ALL YOU coming up from that position. This helps build power out of the bottom of the lunge/squat exercise and it'll show up on your regular lifts.

Third, it's actually kind of fun because it requires a bit of skill to do. You're still working VERY hard (trust me on this) while presenting your body and your mind with something to keep it adapting and keep things fresh.

The first time you do this one, start with just the bar. I don't care how much you can squat, you need to learn the mechanics of the exercise before you load the bar at all (even I did this and I'm a bit nuts :)

Set the bar on your back as you would for a barbell squat or lunge then step back into the rack. Now set your left foot back a few feet then come down into a Step-Back Lunge. Come ALL the way down until your weight is resting fully on that bottom knee.

One thing to note here is that you don't want to come crashing down into the bottom position on this one...lower yourself under control until you're kneeling on the ground. We aren't doing a knee drop here!

Now here's where your core comes into play...bring your right leg back so that you're now kneeling on BOTH knees. The weight is now balanced primarily with your core.

Next, bring your left leg forward so you're now in the bottom of the split squat position again. When you're about to start the push up, here are a few things to think about.

1. As the weight gets a bit heavier, you'll need to lean your torso forward a bit to get the weight over the center of power of the exercise, which is the front leg. This puts a GREAT load on the hamstrings and the glutes.

2. Your back foot is important here...don't just be resting on the tip of your shoe. When you're about to push up, you should try and have the balls of your feet in contact with the ground so you can exert force with the back leg. Without that back leg tensed, you won't be able to get heavier weights up. It's not so critical with lighter'll feel the need for it as you go heavier.

Once you're ready to go, with a powerful explosion of strength, come back up to the fully standing position. Be careful with your balance on this phase of the movement. You should be familiar with barbell lunging before you try this exercise, just fyi.

So now you're at the top and you have two can repeat the movement in the same sequence (set the left leg back and down then switch at the bottom and come back up with the left leg forward) or you can switch legs (set the right leg back first, then come back up on the right).

Whichever way you want to do it is totally fine. When you keep to the same pattern, you won't have to think as much as if you switch direction more frequently, which can be a bonus :).

Step back with the right. Bring the left around and kneel on both knees. Bring your right leg forward and get into position. Push yourself back up.

That's the exercise! It's actually a pretty simple concept and VERY effective lower body training, especially for athletics.

This is going to target just about every aspect of the lower body in one shot and give your core some excellent stabilty work at the same time.

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!

Switch Leg Split Squats


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

Double your gains...

Want to build your biceps peak?

Cut your abs?

Widen your delts?

Thicken your back?

This video will show you how to drive anabolic growth right now...


Thursday, September 15, 2011

When all else fails...

It's possible add new muscle in as little as a weeks, not months. They key is to understand the 5 reasons that are holding you back so you can start growing like never before.

This video goes through the quick & easy way that will work for you:


Wednesday, September 14, 2011

Ab Exercises - The Best Ab Exercises

By Vince DelMonte

When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren't really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance?

Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".

The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.

So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

© 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package

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Tuesday, September 13, 2011

A Great Six-Pack In Half The Time

By John Alvino

Fitness experts commonly teach that since your abdominals help to support and stabilize your spine, they should never be fatigued prior to performing any non ab exercises such as squats, pulling, pressing or rowing exercises. Based on the abs role as a stabilizer, the whole fitness world vehemently insists that you must ALWAYS perform your abdominal training at the end of your workout.

The problem is that the “do abs at the end of your workout” philosophy goes against one of the most fundamental workout truths: the Priority Principle. This principle simply states that what gets trained first will get the best training result. Why would this principle work for every other body part in the human body except your abs?

What if your abs are your weakest body part? What if getting six pack abs happens to be your number one priority? In these cases, they should be trained at the beginning of your workout when you are in your freshest state.

So at the risk of being controversial, I’m going to recommend this modification to your workout: if abs are your priority, train them first! This uncomplicated adjustment in training sequence will make a huge difference in your results.

You will have much greater focus when working your abs, and be able to put forth a significantly better effort while training them, since you will be totally fresh. If you are used to just throwing in a couple of abdominal sets at the end of your workout, you will literally double your rate of progress towards developing your six-pack.

In addition to the benefits mentioned above, training your abs in this sequence will also provide you with a great warm up for the rest of your workout. The only exception to this priority rule is when you are really training with maximal weights. Doing anything that could result in any residual fatigue prior to a maximal weight workout would be undesirable.

Try this exercise sequencing technique and get a great six-pack in half the time! As Stephen Covey says, “Put First Things First”.

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs

Monday, September 12, 2011

No excuses body transformation

Fat Loss expert Tom Venuto has been running a twice-per-year Body Transformation contest at the Burn The Fat Inner Circle and he just started posting the results of the Summer Challenge and I wanted to share this amazing story with you...

The story highlights some important 'truths' about successfully transforming your physique and it should also give you great proof that ANYONE can transform...

(especially once you read this story!!)

Here is the link to see the pics and read the story:

Just imagine what you can do!

-- Arthur M.

The Next Generation of Ab Exercises

Throughout my 16 years as a fitness professional, there is one question I get asked consistently. The fact that this question is asked so frequently clearly illustrates why most people never get a flat sexy stomach or a ripped set of six pack abs. This all too popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice – lower abs, obliques, upper abs, low back, etc)?”

It doesn’t matter what part of the midsection someone is trying to improve, they always seem to be asking how to “isolate” it. My first response to this question is always – “Why do you want to isolate it?”

Don’t get me wrong, there are times when “isolation” ab exercises are warranted. For example, if there is a muscle imbalance, you can isolate the weak link until you achieve an optimal strength balance between related muscles.

But once muscle balance is achieved, you would get much more bang for your buck if you performed exercises that integrate multiple muscle groups simultaneously. I call these particular exercises “turbo ab exercises”, and when performed properly, these little-known movements can deliver big time results incredibly fast!

You see, turbo ab exercises train several muscle groups at the same time. There are several advantages to this approach. First of all, it makes your workout extremely time efficient. Furthermore, turbo ab exercises often work your entire body, which burns many more calories (and thus a greater amount of fat) than any isolation movement could ever wish to burn! This results in superior results at a much faster pace.

Now, I’m going to teach you one of my turbo ab exercises which works the lower abs intensely while simultaneously training the whole body. Here it is:

Power Wheel Pike- Start in a push-up position with your feet in a Power Wheel. Do not let your hips drop during the exercise. Initiate movement with your abs, rolling the wheel in towards your hands while keeping the legs straight. Return to starting position and repeat.

Notice that in this exercise you are not lying down like you do in most ab exercises. Instead of passively lying on your back, you support yourself in a push up position throughout the entire movement. So while you’re working your abs, you are also working your chest, triceps, hip flexors, quads and just about every other stabilizing muscle in your body.

I have many other turbo ab exercises like this that I use with great success. The difference in trainees who use turbo ab exercises and trainees who simply perform the average “ab isolation routine” is absolutely amazing. Try it yourself…you’ll see and feel the difference almost immediately!

Now that you have learned the truth about “isolation” exercises, you can stop wasting your time and start integrating these truly effective exercises into your routine. Your midsection will thank you for it!

About The Author
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat incredibly fast. He is the creator of the "How To Get Ripped Abs” program, which provides you with the blueprint for getting a great set of six pack abs and a lean body without having to endure long boring workouts, crash diets or expensive supplements. Learn how to get rid of that stubborn fat TODAY by visiting
How To Get Ripped Abs