Saturday, December 31, 2011

Four Common Muscle-Building Myths

Bodybuilding is a field that's often flooded with a lot of conflicting advice. While conflicting advice can sometimes have two right answers, very often the advice that's given is just plain wrong. In this article, we'll expose four of the most common muscle-building myths.

==> Myth #1 - Eat More If You Want to Build Muscle

One common myth is that if you're skinny and want to gain muscle, you need to consume a lot of calories. Unfortunately, this is more likely to get you fat than get you built.

Yes, if you want to gain muscle mass you do need to eat a few more calories than you're burning. But you don't need to consume 2,000 more calories than you've been eating in the past.

Eat more food, but don't stuff your body with calories. It's not healthy and won't help get you where you want to go.

==> Myth #2 - You Should Tense Your Abs When Lifting Weights

Another common myth is that tensing up your abs when you're lifting weights will help give your spine more support, thereby reducing the likelihood of injury.

This myth stemmed from a research study that was conducted, showing that people who had back pain tended to have lax abdominal muscles. They concluded that by tensing up the ab muscles, back support was increased which reduced back pain.

This story spread among the bodybuilding community and has come to be accepted as fact today. Unfortunately, it's just plain wrong.

In reality, your body naturally knows what to do when it's lifting heavy objects. Yes, you do need to tense up your abs - but your body does that automatically already. If you tense up your abs even more manually, you can throw off the whole system and actually increase your chances of injury.

==> Myth #3 - The Trick Is to Eat a Lot of Protein

Yes, eating a lot of protein is crucial. However, just increasing the amount of protein you eat isn't going to cut it.

In order to really make a difference in your muscles, you need to have the right kinds of proteins. You also need to have the right combination of proteins; and you need to eat other foods that support that protein intake.

Yes, increasing proteins is important - but it's not the magic pill.

==> Myth #4 - The Path to Losing Fat is Not Eating Fat

Finally, a lot of people who decide to start building muscles decide that they need to cut all fats out of their diet. Unfortunately, this is actually harmful rather than helpful.

Your body needs fats in order to operate properly. Yes, you should definitely get rid of trans fats and oily foods, but it's important to keep consuming healthy fats so your body has the resources it needs to work properly.

You can actually lose more fat by eating enough of the right kinds of fat than if you tried to cut out all fats from your diet.

These are four of the most common myths in bodybuilding today.

Thursday, December 29, 2011

Identify Your "Why" to Build Inner Motivation

One of the most important questions you should ask yourself when you're beginning your body-building journey is: Why? This question is so crucial, yet many people fail to ask it.

If you have a clear, concise and well-grounded answer to this question, you'll be able to stick with your exercise routine through good times and bad. You'll put in the time to study the theory, you'll put in the time at the gym and you'll have the motivation to put in an extra rep even when your muscles already hurt. It'll make all the difference.

On the other hand, if you don't know your "why," chances are you'll start your workout routine, stick with it for a few days or weeks and then fall off the bandwagon when the going gets tough. After all, building a great body takes effort. You need to have the motivation to make it happen.

==> Identifying Your Why

Start with looking at your fitness goals. Different kinds of fitness goals tend to have different motivations.

Are you just trying to lose some weight? If so, what's the most important thing you think you'd gain by losing that weight? Is it better health, more energy and a likely longer lifespan? Is it more social acceptance? Or more attention from the opposite sex?

If you're skinny and want to bulk up a bit, again - ask yourself why. Why is having muscle mass better than having a skinny body? How will your life be different if you had more muscle mass?

Look at your goals and ask yourself: Why do I want my body to look this way? Often times finding your "why" is a matter of looking inward rather than outward.

==> Write Down Your "Why"

As the saying goes, "where there's a will, there's a way." To keep your "why" alive, write it down on paper and keep it somewhere visible.

On days when you just don't feel like getting up to go to the gym, that piece of paper can give you the push you need to get off the coach and into the gym.

Writing out your "why" also serves another function. Often times when trying to figure out your why, you'll have a sense for it but not be able to put it into one concise sentence. Writing it out will help you form your why into a more concrete form.

To sum it up, finding your why is one of the most important aspects of being able to successfully keep up an exercise routine. If you have a strong enough reason for wanting to change your body, you can. Just make sure to keep reminding yourself of that reason, especially when times get tough.

Wednesday, December 28, 2011

How Rest Periods Affect Muscle Growth

One of the most important yet most hotly debated and misunderstood aspects of a good workout routine are rest periods. Rest periods are crucial for muscle growth. How do rest periods affect muscle growth and what's the optimal rest period? Let's explore these questions.

==> Why Rest Periods Are Crucial

There are a few reasons why rest periods are crucial.

First of all, when you exert your muscles you're building up lactic acid and hydrogen ions. In small doses, these substances don't harm your body at all. However, during a workout these substances can really build up to substantial amounts.

These substances will prevent your muscles from exerting themselves fully and cause more fatigue. In other words, it can cause you to tire yourself out without actually making any progress towards your goals.

Even worse, however, is that lactic acid and hydrogen ions can prevent the proper delivery of proteins to your muscles. In other words, your muscles won't be getting the necessary building blocks they need to build stronger muscles.

The other reason rest periods are crucial is because of the way muscle building works. You're basically causing tiny micro injuries in your tissues when you work out. Then when you rest, the body repairs the muscles and makes them stronger than before.

If you don't have proper rest periods, you'll just continually injure your body without actually gaining muscle. That can be very unhealthy.

==> What's the Proper Rest Period?

The proper rest period is about 48 hours for each muscle group. That said, it's really rare that someone can actually work out one muscle group three times in a week. More realistically, your rest period is probably going to be more like two to four days per muscle group.

Resting your muscle groups doesn't mean not working out. It basically means you alternate working out different parts of your body. For example, you might work out your upper body today, then work out your lower body two days from now, then work out your upper body again a couple days after that.

Also try not to workout three days in a row. Working out a couple days in a row is fine, but keep in mind that even if you're switching up the muscle groups it still takes your body a lot of energy to repair tissue every single day.

If you're continually working out without rest, even if they're different muscle groups, the micro tissue injuries and the lactic acid will build up.

Rest periods are a critical element of strong muscle growth. Make sure you're getting enough rest by spacing out your workouts and alternating the muscle groups you're training.

Sometimes the best thing for your muscles and your workout routine is a nice break.

Tuesday, December 27, 2011

6-weeks to a 6-pack (free program)

Attention Guys Who Want To Get Rid Of Their GUT In 2012!

Getting rid of all your ugly and unhealthy stomach flab LITERALLY makes you feel, look & LIVE like a NEW MAN.

Until December 31st at midnight, Vince Del Monte is giving away his NEWEST fat-loss guide, designed to dial in rock-hard abs when you join Live Large TV.

==> Join Live Large Weekly & Get 24-Hour Abs Free!

Your total time commitment is just 24-hours – around 40 minutes a day, 6 days a week for 6 weeks.

The end outcome: Melting off all the fat to find your carved out six-pack – feeling like overnight delivery!

24-Hour Abs regularly sells for $29.95 (both male & female versions included) but when you join Live Large TV it's YOURS FREE!

==> Join Live Large Weekly & Get 24-Hour Abs Free!

If you're already an active Live Large TV member than you can download the 24-Hour Abs nutrition & workout guide right now.

To living leaner in 2012,

Arthur M.

P.S. Episode #17 is LIVE and it features 5 Fat Rules to Optimal Body Composition! Plus, you'll learn the CORRECT way to do a Hanging Leg Raise - the KING of all ab exercises!

==> Join Live Large Weekly & Get 24-Hour Abs Free!

 

(Free Report) The Diet Solution Fat Loss Jumpstart

Quote

The meal plans and nutrition principles that follow are a culmination of 15 years of research and study into exactly what works to achieve a lean body.

I assure you that none of these rules are “unhealthy” or “extreme”. On the contrary, they are the best principles you can incorporate to not only get you jumpstarted on your fat loss success but to also help you achieve a level of health and wellbeing that you may never have thought possible for you.

These meal plans are also not a crash diet or a short term plan. I stay lean all year long and I do it by following these principles and eating very similar meal plans to the ones I have outlined below. I don’t deprive myself and I am not miserable “on a diet”. It is actually, quite the opposite. I feel so great, I stay at my ideal weight and I am unstoppable every day.

So, the rules are simple and the meal plans are easy to follow. I can promise that if you stick to the plan, it is guaranteed to work. All you need to do is add the commitment and motivation to see it through.

Don’t just do it “half-way”. Go 100% and see your body transform in a way you may have never seen before.

All the best!
Isabel De Los Rios
Author of
The Diet Solution Program

Unquote

The Diet Solution Fat Loss Jumpstart: 1 Week Kickstart To Your Metabolism <<<< Download Your Free Report Here!

Monday, December 26, 2011

Your First Three Months at the Gym

Your first three months at the gym can be a whirlwind of experiences. You'll have to get to know a lot of different equipment, meet a lot of different people with different approaches to body building and have to get to know a completely different environment, while consistently working out in a way that'll actually produce results.

Here are a few tips for your first three months at the gym.

==> Take Advantage of the Free or Discounted Personal Trainer Offers

Most gyms will offer you a free or discounted personal trainer session as part of your gym membership. Take advantage of this offer.

Usually the trainer will start by giving you a guided tour of all the different equipment in the gym. This alone is worth the time it'll take. This tour will allow you to get the most out of your gym experience.

Then your personal trainer will ask what your goals are and discuss different workout options and dietary tips to help get you there.

Yes, they'll probably try to sell you a training package at the end of the hour. If you don't want to sign up, just let them know - don't worry, they won't be offended. They get that every day.

==> Try to Find the Most Fun Thing in the Gym

If going to the gym feels like a chore to you, chances are you won't keep up the habit in the long run.

Instead of forcing yourself to do exercises you don't like or to use unfamiliar equipment, try to find the thing that you enjoy the most in the gym.

For example, if they have a swimming pool, why not go for a swim and see if you like it? If they have kickboxing classes, hot yoga classes or group cycling classes, why not give those a shot?

Once you've found something you enjoy and you've gotten in the habit of going to the gym regularly, then you might consider doing something a little more challenging. But in the beginning, focus on finding something that you really enjoy.

==> Find a Buddy

Talk to the other people in the lockers, in the cafeteria or after group classes. Make friends who are also passionate about fitness.

Having friends to compare notes with, to learn from and to share experiences can really help keep you motivated. And it's more fun. You'll also have a spotter for exercises like the bench press.

The most challenging part of developing a new gym habit is sticking with it for the first thirty days. Once you get in the habit of going to the gym, you can then spend your time and energy on building the perfect workout. In the beginning, though, just work on building the habit of going to the gym regularly.

Saturday, December 24, 2011

Kettlebell Workouts For MMA

Kettlebell Workouts For MMA

Kettlebell Workouts For MMA

Compound Exercises: The Fundamentals of Good Muscle Building

When it comes to muscle building, all exercises can be separated into two different camps. On one side are the compound exercises, on the other side are the isolation exercises. They each have very different functions.

As the name might suggest, compound exercises are workouts that exercise multiple muscle groups at the same time. Isolation exercises are exercises that target a specific muscle group.

If you're trying to build muscle, using compound exercises is a much better way to go about it. Both for building overall tone and putting on muscle, compound exercises will get you there faster.

Compound exercises work out your muscles, your tendons, your joints and your ligaments. It puts the most strain on the area of your body that's the weakest, strengthening the overall system. It's the "broad strokes" of building overall muscle quickly.

==> Is There a Time When Isolation Exercises Are Better?

Yes, there is. Isolation exercises are great for targeting and improving a specific muscle group that's out of balance.

If your right tricep is larger than your left for example, you might want to do some isolation exercises targeting just your left tricep.

Compound exercises are the fastest way to build muscle mass in your body in general. However, compound exercises aren't great for laser-targeting specific parts of the body to develop.

Isolation exercises also have an additional benefit of being able to put on short-term mass quickly. Professional bodybuilders will often do isolation exercises before a major competition to add an inch or so of muscle. This muscle doesn't last, however, and will disappear if you stop working out.

To build muscles that really last, start with compound exercises, then refine your body with isolation exercises if imbalances come up.

==> A Few Popular Compound Exercises

What are some of the most popular and proven compound exercises in bodybuilding?

Perhaps the most popular is the bench press. The bench press works out many of the muscles in your upper body, including the many muscles in your arms and your back.

Squats are another popular compound exercise. Everything from your calves to your thighs to your buttocks is worked out by squats.

Deadlifts are another popular compound exercise. Deadlifts will work out your abs, your leg muscles, your back muscles, your hips and your forearms.

Of course there are many other compound exercises you can choose from depending on your fitness goals. Pick the exercises you use based on the kind of body you want to develop.

In summary, compound exercises are the main building block to a solid workout routine. While isolation exercises are definitely important for sculpting the body and perfecting muscle balance, the actual work of building muscle should be done primarily with compound exercises.

Thursday, December 22, 2011

Top Vitamins for Women Revealed

Ok, so you know Vitamins and Minerals are important. Most every woman knows that.

However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women's Vitamins. Here's what he had to say:

Vitamin A - This vitamin contributes to the health of you eyes, skin and nails.

Vitamim B - While B Vitamins are often referred to as "energy vitamins" they don't actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They're also necessary for a  healthy metabolism.

Vitamin C - This women's vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D - Helps women absorb calcium. And it may help prevent certain types of cancer.

calcium - It's actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it's so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly don't need to take any.

But that's not the case for most women. Most women are busy as heck and don't always find the time for proper nutrition. So if that's the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition's VGF 25+ for Women.

It's actually really cool because it's literally made from 25 veggies, greens and fruits. You should definitely check out Prograde's . At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Yours in health,

Arthur M.

PS - Pretty cool, huh? The nutrition of 25 whole foods in a bottle!
PPS – I am a Prograde Nutrition partner

Wednesday, December 21, 2011

6 Common Female Bodybuilding Errors

By Karen Sessions NSCA-CPT

How to do build beautiful female muscle? Many might say muscle is built by weight training, but that's only part of the equation.

Now, how do you build beautiful female muscle? The answer is weight training with the proper intensity, right form, and training just enough to stimulate growth.

If building muscle was so easy, how come so many ladies aren't building desired muscle mass so easily?

It's because many ladies are falling victim to the 6 common female bodybuilding errors.

When you can identify the 6 common female bodybuilding errors you can tweak your training program and successfully make satisfying muscle gains.

Female Bodybuilding Error #1
Not challenging oneself is the biggest muscle building mistake I witness. Granted, some women train hard, but few challenge themselves each training session.

You can squat 185 pounds for 8 reps and work hard, but unless you challenge your body to do one more rep or 5-10 more pounds, your muscle gains will be stagnant.

Muscle growth occurs when maximal force is applied using progressive overload.

Female Bodybuilding Error #2
Failure to employ heavy compound exercises is another training issue. You are not going to build well-developed and dense muscle by doing chest flys and leg extensions.

A compound exercise is a multi-joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the backbone to any muscle building program.

If your training program is lacking compound exercises, it's lacking muscle growth potential.

Build AMAZING Muscle in Minimal Time!

Female Bodybuilding Error #3
Lack of consistency is the third muscle growth error I witness. You are not going to build muscle by working out haphazardly. You have to set a scheduled plan and follow it with full force.

Female Bodybuilding Error #4
Failure to give a program enough time to prove itself is another common error. If you want your muscle building program to give you results, you have to be patient.

Jumping from one program to the next is only cheating yourself. How are you going to find out what works for your body if you continually change programs each week without rhyme or reason?

If you want to ensure muscle building success, log your workouts so you can visually see the progression, and be sure that you are challenging your muscles every workout.

Female Bodybuilding Error #5
Expecting overnight changes is a very common female bodybuilding error. You can make changes, but they are not going to appear overnight.

When you see well-developed built ladies, they worked hard for that physique. They didn't just pick up a weight and eat right and have that body overnight. Such well-built physiques followed the proper training principals and avoided these common female bodybuilding mistakes.

Burst Though Muscle Building Plateaus!

Female Bodybuilding Error #6
Another common female bodybuilding error is training too often. Don't say you are not guilty of it because everyone has trained too much at one time or another.

Weight training for muscle growth doesn't need to be a weight training marathon, and you don't need endless sets and reps every day in the gym. In fact, if you are guilty of overtraining, you will halt your muscle growth.

The purpose of weight training is to tear down the muscle so it can rebuild into a stronger and dense unit. Once you tear down the muscle in the gym, the work is done.

You can have a stable muscle building program just by training 3 times a week for 45 minutes, doing about 3 exercises per muscle group, 2-3 sets of 4-8 reps.

That's it. More is not always better.

Conclusion to 6 Common Female Bodybuilding Errors
If you are serious about building muscle, then stop the training marathons. Set a schedule of training 3 days a week and follow one program for at least 8 weeks to give it a fair shake. Be consistent and don't expect overnight miracles.

Karen Sessions NSCA-CPT

P.S. If you have absolutely made up your mind that you want to be build serious muscle, then I suggest you read Iron Dolls - Female Bodybuilding Secrets REVEALED . This eBook is jam-packed with detailed information on everything from dieting to advanced training techniques.

_____________________________________
About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

Tuesday, December 20, 2011

51 Healthy Recipes

1.  Harvest Shake
http://rxsportz.getprograde.com/harvest-shake.html

2.  Creamy Pumpkin Spiced Latte
http://rxsportz.getprograde.com/spiced-pumpkin-latte.html

3.  Coffee Banana Milkshake
http://rxsportz.getprograde.com/coffee-banana-milkshake.html

4.  Frozen Mint Frappuccino
http://rxsportz.getprograde.com/frozen-mint-frappuccino.html

5.  Cinnamon Coffee Ice Cream
http://rxsportz.getprograde.com/cinnamon-coffee-ice-cream.html

6.  Chocolate Peanut Butter Cup Ice Cream
http://rxsportz.getprograde.com/chocolate-peanut-butter-ice-cream.html

7.  Prograde Hot Cocoa
http://rxsportz.getprograde.com/prograde-hot-chocolate.html

8.  Cocoa Mocha Ice Cream
http://rxsportz.getprograde.com/chocolate-mocha-ice-cream.html

9.  Coffee Lovers Delight With An Iced Raspberry Mocha
http://rxsportz.getprograde.com/Iced-raspberry-Mocha.html

10.  Easy-To-Make Peanut Butter Banana Breakfast Shake
http://rxsportz.getprograde.com/Power-Packed-Breakfast-Shake.html

11.  Velvety Chocolate Mousse!
http://rxsportz.getprograde.com/Chocolate-Mousse-html

12.  Prograde Coconut Delight
http://rxsportz.getprograde.com/Prograde-Coconut-Delight.html

13.  Delicious Chocolate Cherry Bars
http://rxsportz.getprograde.com/Chocolate-cherry-bars.html

14.  Frozen Mint Frappuccino
http://rxsportz.getprograde.com/frozen-mint-frappuccino.html

15.  Prograde Gingerbread Cookie Shake
http://rxsportz.getprograde.com/Gingerbread-cookie-shake.html

16.  Prograde Cookie Swap  Cookies
http://rxsportz.getprograde.com/healthy-cookies.html

17.  Prograde Candycane Coffee
http://rxsportz.getprograde.com/Candycane-coffee.html

18.  Lime Basil Ice Cream
http://rxsportz.getprograde.com/lime-ice-cream.html

19.  Protein Banana Walnut Bars
http://rxsportz.getprogade.com/banana-walnut-bars.html

20.  Midwinter Oatmeal
http://rxsportz.getprograde.com/midwinter-oatmeal.html

21.  Prograde Grasshopper
http://rxsportz.getprograde.com/prograde-grasshopper.html

22.  Pomegranate Pancakes
http://rxsportz.getprograde.com/Pomegranate-pancakes.html

23.  Pine Colada Popsicle
http://rxsportz.getprograde.com/pina-colada-popsicle.html

24.  Coconut Lime Cooler
http://rxsportz.getprograde.com/coconut-lime-cooler.html

25.  Chocolate Covered Strawberry Milkshake
http://rxsportz.getprograde.com/chocolate-strawberry-milkshake.html

26.  French Vanilla Iced Coffee
http://rxsportz.getprograde.com/french-vanilla-iced-coffee.html

27.  Chocolate Pearberry Shake
http://rxsportz.getprograde.com/chocolate-pearberry-shake.html

28.  Protein Packed Prograde Pumpkin Pie
http://rxsportz.getprograde.com/Prograde-Pumpkin-Pie.html

29.  Refreshing Cool Yogurt Treat!
http://rxsportz.getprograde.com/lemon-mint-healthy-recipes.html

30.  Prograde Pancakes
http://rxsportz.getprograde.com/Prograde-Pancake-Recipe.html

31.  Peanut Butter Ice Cream
http://rxsportz.getprograde.com/protein-recipe-1.html

32.  Peanut Butter Bars Full Of Metabolism Boosting Protein
http://rxsportz.getprograde.com/protein-recipe-2.html

33.  Who Doesn’t Love Pudding
http://rxsportz.getprograde.com/protein-recipe-3.html

34.  Prograde Pineapple Cooler
http://rxsportz.getprograde.com/Pineapple-Cooler.html

35.  Protein Packed Freedom Cups
http://rxsportz.getprograde.com/protein-packed-freedom-cups.html

36.  Protein Popsicles
http://rxsportz.getprograde.com/protein-popsicles.html

37.  Delicious Almond Crepes
http://rxsportz.getprograde.com/Healthy-Almond-Crepes.html

38.  Cinnamon Cake With Fresh Berry Sauce
http://rxsportz.getprograde.com/Cinnamon-Cake-And-Fresh-Berry-Sauce.html

39.  Cinnamon Apple Pancakes
http://rxsportz.getprograde.com/Cinnamon-Apple-Pancakes.html

40.  Prograde Chocolate Covered Almond Truffles
http://rxsportz.getprograde.com/chocolate-almond-truffles.html

41.  Prograde Orange Truffles
http://rxsportz.getprograde.com/prograde-orange-truffles.html

42.  Prograde Orange Cranberry Muffins
http://rxsportz.getprograde.com/orange-cranberry-muffins.html

43.  Dark Chocolate Chunk Muffins
http://rxsportz.getprograde.com/dark-chocolate-muffins.html

44.  Pumpkin Pie French Toast
http://rxsportz.getprograde.com/Pumpkin-Pie-French-Toast.html

45.  Healthy Pumpkin Granola
http://rxsportz.getprograde.com/Pumpkin-granola.html

46.  Prograde Pumpkin Pie Mousse
http://rxsportz.getprograde.com/pumpkin-pie-mousse.html

47.  Lemon Blender Cake With Berries
http://rxsportz.getprograde.com/lemon-blender-cake.html

48.  Tropical Mango Lime Ice Cream
http://rxsportz.getprograde.com/mango-lime-ice-cream.html

49.  Tex Mex Mini Meat Loaves
http://rxsportz.getprograde.com/mini-meat-loaves.html

50.  Easy And Delicious “Wheat-Free” Ground Turkey Meatloaf
http://rxsportz.getprograde.com/healthy-turkey-meatloaf.html

51.  Simple Healthy Chicken Pizza Anyone Can Make!
http://rxsportz.getprograde.com/Healthy-Chicken-Pizza.html

Introducing Belinda Benn’s Get Lean Program

What is the Get Lean Program?

The Get Lean Program is designed to help you make changes in your food lifestyle so you’ll be looking lean, feeling fit and being strong.

The program is separated into three phases so you can ease yourself into these lifestyle changes, setting you up to continue them long term instead of crashing and burning.

Instead of simply focusing on food, this program looks into the emotional and mental connections that we create with eating throughout our lives. By understanding them, you’ll learn ‘nutrition intuition’ and be ready to make positive changes not only for your look, but for your life.

The Get Lean Program is an inexpensive, realistic and revolutionary approach to weight loss. It’s simple and gimmick free. It even comes with a 60 day, no questions asked, money back guarantee!

Who created the Get Lean Program?

The Get Lean Program is made by 45 year old fitness model and health and sport writer, Belinda Benn. She put the program together after her own experience, transforming herself at age 37 from cellulite ridden corporate executive - into a competitive surfer, personal trainer and all round inspiration!

How long does it take? What results can I expect?

Belinda explains that establishing new habits can take anywhere between 3 weeks and 3 months. The Get Lean Program is designed to be accustomed to fit around your own personal requirements but has enough material to cover the maximum time required. Once you have completed her 3 phases, you’ll be thoroughly prepared to continue looking and feeling great for life.

What do you get?

Tools – You get the 3 Phase Fat Burning System, 15 Powerful Fat Burning Foods, Proven Treat-Meal Strategies, Nutrition Intuition Guide and Over 50 Fat Burning Recipes. These tools explain the reasoning behind their importance in detail. They will help you educate yourself accurately to make better food decisions in the future. The recipes and strategies provided give plenty of options so you won’t find yourself bored. You’ll become such a pro, getting lean will become second nature!

Plans – These come in the form of a Step by Step Fat Loss Plan and Daily Meal Plans (12 Weeks). When trying to conquer a big goal it’s easy to feel overwhelmed. Belinda’s program takes all the boring planning out for you so some of the hardest work is done. The Fat Loss Plan provides a great visual to view when and where you can expect to feel results.

Support – The Get Lean Program is unique in the support it offers for the duration of the program. Belinda provides a Diary & Success Journal, Belinda’s 10 Secrets to Success and Personal Support via Email. Belinda’s program is unique in that it focuses on your mental and emotional health alongside the physical. She also has been through the process herself, and offers tips from her personal experience. The email support provides a very personal touch.

Monday, December 19, 2011

How to do more pushups and pullups

There's a woman - in her 40's - who can KICK butt in a push-up and pull-up challenge.

Her name's Shawna Kaminski and she can help anyone - even you and me - improve the number of pushups and pullups that they can do. She has training tips and SIMPLE little technique changes that will give you almost immediate improvements.

Check them out here:

=> http://scrnch.me/9gp8x

You'll also discover an embarrassing story from a world-famous fitness expert who THOUGHT he was fit until he trained with Shawna.

Shawna's a master at pushups and pullups - and a fitness champion, to boot.

So no matter if you still struggle to do your 1st pullup or pushup, or if you want to do 25 pullups straight, she can help.

After all, she can do more than 25 pullups and 100 pushups - straight, with no rest - herself.

She's a machine and she'll help you become a pushup and pullup machine too.

Get her bodyweight workout secrets here:

=> http://scrnch.me/9gp8x

I know you can do more pushups and pullups…

 

One-Arm Kettlebell Swing Step-Ups

Total-Body Resistance-Cardio For Fast Fat-Loss: One-Arm Kettlebell Swing Step-Ups

By Nick Nilsson

Cardio training is important, especially if you want to lose fat as fast as possible and develop your cardiovascular capacity. It also can be quite boring and ineffective if you use exercises that allow you to plug away for long periods of time without any focus, attention or intensity.

That's where THIS resistance-based cardio exercise comes in...it's a kettlebell (or dumbell) swing done at the same time you're stepping up and down on a bench, Step platform or stairs. It works ALL the major muscle groups in your ENTIRE body in one combination movement.

It sounds really complicated and complex...do a one-arm kettlebell swing combined with a step-up. But once you get the hang of it, it's actually pretty easy and pretty natural to do.

Bench Step-Ups themselves are a great low-equipment way to get some cardio training done. This essentially doubles the effectiveness of that cardio by including an upper body and core component to the exercise, dramatically increasing calories burned and the metabolic effect of the exercise.

Really, you're hitting your whole body in one shot.

I recommend doing this as interval training. I like to do 30 seconds work to 30 seconds rest for a total of 15 minutes. To do this one, you'll need some Step risers or a low bench or stairs and a kettlebell.

Stand in front of your Step platform with the kb in your right hand. Grip on the kb as far over to the right hand side of the handle as you can (I actually leave my pinky off the grip completely to make the switch at the top easier). This will facilitate the switching of hands at the top of the swing.

Take a short backswing with the kb then step up onto the bench at the same time as you swing the kb up in front of you (right or left leg - doesn't matter, though it's good to alternate which one you step up with on each interval you do).

At the top of the swing, when you're standing on the Step, switch hands and let it swing down with your left hand as you step back down at the same time. Take a short back swing then step up again, swinging the kb up again.

Repeat this sequence of switching hands and stepping up and down for 30 seconds.

That's it!

Like I said, it sounds complicated but you once get going it's not so bad. And it's TOUGH, really hitting every major muscle group in your body while you're doing cardiovascular training.

If you've only got dumbells, I suggest doing it with two dumbells and not switching hands at the top - it's tougher to switch with db's and you don't want to drop one on yourself.

It works just as well with 2 dumbells, though you won't get the same degree of core involvement as you do swinging a single kb back and forth. Grab two dumbells - I've got two 20-lb dumbells here. Take a short backswing. Now step onto the platform and start swinging them up in front of you.Swing them up til your arms are horizontal then step back down, bringing the dumbells back down and taking another backswing.

Again, when you're doing these for intervals, alternate which leg you lead with on each interval, e.g. step first with your left on one interval then on the next interval step first with your right. This will help keep things even.

This is GREAT cardio training...very little equipment needed and it'll work you better then the vast majority of the cardio machines out there.

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 action...click the following link now to see it!

http://scrnch.me/c37fu

And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.

http://scrnch.me/t849b


------------------

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 http://fitness-ebooks.rxsportz.com!

Sunday, December 18, 2011

Amazing Benefits of Krill Oil

There are all sorts of crummy supplements on the market you don't need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.

And then, there are some products that are just flat out awesome for you.

Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.

Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.

Krill Oil may also:

Help protect your heart

Improve your memory

Strengthen your immune system

Minimize the damage caused by free radicals

Reduce joint pain and PMS symptoms

Aid the fat loss process

I'm telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely - Prograde Nutrition.

Their is the best Krill Oil product on the market, as far as I'm concerned.

Yours in health,

Arthur M.

PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition's .

PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.

PPPS – I am a Prograde Nutrition partner

Saturday, December 17, 2011

The Stack to Produce Muscle Gains

By Karen Sessions NSCA-CPT

Gaining muscle mass starts with being prepared! There is no substitute for a lack of planning. It's no secret that a nice, firm, shapely, and muscular body is a result of hard work, desire, dedication, passion, determination, and commitment. If you want the best physique you can have, then you must have your nutrition, training, supplements, and rest in order. This stack is a recipe for success!

Wait a minute. You say you are already doing the above, yet you see little if any changes? The reason for this is because you are either doing too much, or not enough to provide desired results.


Nutrition - The Stack to Produce Muscle Gains

Lets talk about nutrition. If you want to put on muscle, then you cannot be afraid to eat. I find far too many trying to pack on size by low-carbing and under eating. Now I'm not suggesting you shovel food down, but you do need to eat enough to provide energy for training and muscle recovery. If you fail to eat sufficient calories, your muscles will pay the price.


Training - The Stack to Produce Muscle Gains

Training is another important aspect if you want to gain muscle size. The problem that many have with training is that they are making it a workout marathon. There is no need in making resistance training an all-out cardio session. Your only objective when you are in the weight room is to stimulate the muscle, and that can be done fairly quickly if your intensity is where it should be. Training should not exceed an hour.

Get The Absolute Best Female Bodybuilding Information Anywhere!


Rest - The Stack to Produce Muscle Gains

Rest is often an overlooked factor when it comes to adding muscle. Many eat well, train with all-out intensity, and yet fail to rest properly. Your muscles grow when you are at rest. A minimum of eight hours of sleep is required for optimal growth, and additional power-naps are a plus. If you fail to listen to your body, it will fail to provide you with results.


Supplementing - The Stack to Produce Muscle Gains

Supplementing is the final area that many fail to capitalize on. However, don't get stuck into thinking that supplements are magic pills and potions. A balance of proper diet, training, rest, with additional supplements is needed for proper growth. Supplements can give you that extra edge you need to build muscle. Some of the top supplements for growth are Protein, Creatine, and Glutamine.

Karen Sessions NSCA-CPT

P.S. For more ADVANCED information on muscle gains and supplements, check out Iron Dolls - Female Bodybuilding Secrets! The absolute best female bodybuilding information on the Net!

_____________________________________
About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

Friday, December 16, 2011

Secret formula for getting rid of chubby cheeks and double chin in 30 days!

By now I'm sure you've heard lots about John Socratous' program, Face Fitness Formula.

http://bit.ly/tvSR2v

But if not, I wanted to tell you briefly what you'll discover in this 30-Day step-by-step program.

Inside you'll find the exact formula to...

- Lose Chubby Fat Cheeks
- Get rid of Double Chin
- Take years off your face!
- Get sculpted-looking cheekbones
- Define your jawline
- Increase your inner confidence

...in as little as 30 days!

check it out now:

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All the best,

 

Barbell and Bodyweight Complexes for Rapid Fat Loss Training

By Nick Nilsson

If you've never heard of "Complexes" for fat loss before, you're in for a treat...a very tough, very challenging (and I think very fun) treat!

Complexes are basically a series of exercises done without releasing your grip on the bar or dumbells, going from one exercise straight into the next with no break. It's a form of circuit training that actually gives you even LESS of a break than normal circuit training because you're using the same equipment for each exercise and you're transitioning instantly into the next exercise.

I've put together 4 good complexes that target all the major muscle groups in your body to maximize the metabolic effects of the training.

These complexes are bodyweight exercises combined with barbell exercises to really cover more bases.

They're really powerful for kicking up the metabolism for fat-loss purposes. You're not going to build much strength or muscle with them but the sheer amount of muscle mass used in these complexes makes them ideal for fat burning and boosting the metabolism.

Just an fyi, if you can't do straight bar dips, sub in push-ups on the bar instead. And if you can't do pull-up rows with your feet off the ground, set your feet on the ground. You'll see what I mean with these adjustments when you see the complexes.

They're an incredibly effective way to get a FAST fat-loss workout done.

Complex #1

Set the bar in the power rack at about stomach level. Load it with a light to moderate weight (you'll be able to judge your weight better when you see the exercises being used for it).

Straight Bar Dips - this is a bodyweight dip done with your hands set on the barbell.

Now swing yourself down UNDER the bar (preferably without letting your feet touch the ground) and do Pull-Up Rows.

Set your feet down on the floor and change your grip to set up Front Squats.

Duck your head under the bar to get it on your back for back squats. Set your feet out WAY wide so that the forefoot area is actually up on the side rails of the rack and only your heels are on the ground. This is a GREAT glute and hamstring version of the squat (you could call it a sumo squat, like the sumo stance deadlift). The front squat hits the quads more so this aims to focus on glutes and hams.

Bring your feet in and do standing calf raises (half range from flat on the floor to up on your toes and hold).

That's it! The video will show you the transitions between exercises best.

Complex #2

The first two exercises of this complex are the same as first. Set a lighter weight on the bar, though, because you'll be doing shoulder presses after the pull-up rows.

So start with the straight bar dips then swing down under the bar for pull-up rows. Next, swing your legs around and kneel down for barbell shoulder press. Get your feet back under you and do squats with the bar in the bottom position of the shoulder press .

That's it!

Complex #3

Start with the straight bar dip again then to feet on the ground pull-up rows.

Next, got to kneeling barbell shoulder press then to front squats then back squats.

That's it for #3! This one is a bit easier to perform, especially with the leg exercises - the lighter weight used in the shoulder press means you'll need to do more reps for the leg part.

Complex #4

The first exercise is On-barbell push-ups. I have my legs hooked on another bar, but it's not necessary. I just wanted to see if it would work any differently. It does work well, but regular push-ups will be just fine here, too.

Set your feet down then go to barbell rows. Next it's stiff-legged deadlifts.

That's it for #4! Definitely use your imagination and use these as a jumping-off point to come up with your own complexes.

RECOMMENDED: to best understand how to perform and get the most out of these complexes , I HIGHLY recommend checking out the pictures and video of them in action...click the following link now to see them now!

http://scrnch.me/oxah5

And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.

http://scrnch.me/t849b

------------------

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 http://fitness-ebooks.rxsportz.com!

Thursday, December 15, 2011

The Next Generation Greens Supplement

Prograde has released their latest supplement called Genesis and right now you can stock up as they have a 20% discount.

http://rxsportz.getprograde.com/green-drink.html

And, if interested in weight loss, my partners over at Prograde have some exciting new information you'll want to read as it pertains to weight loss.

http://rxsportz.getprograde.com/beta-glucan-and-weight-loss.html

Wednesday, December 14, 2011

Rest for Muscle Growth

By Karen Sessions NSCA-CPT

Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential.

Rest will allow your muscles to recover. Without proper recovery, you will never grow. Thus, you will never achieve that award winning physique you worked so hard for unless you make sure to incorporate adequate rest.

In this article I will teach you how to properly tie-in rest into your workouts, making sure all of your hard efforts pay off 100%.


Rest Between Training Sessions for Muscle Growth

I have had people tell me they can actually feel their muscles gaining size during a workout. Although it might seem like it, that is false. This "feeling" you get is called a pump, and is not to be confused with muscle growth.

Muscle growth (hypertrophy) takes place during rest, not during a workout. You may get a pump during training, but it's merely blood being pumped into the heated muscle, making it harder and increased in size temporarily. When this happens, many get a mental pump and drag the training out, resulting in over training, which is something we don't want to do.

When your muscles repair themselves after training they are slightly stronger than before, which can lead to further growth if training is continued after sufficient rest.

It is important to note if you train before the muscle is fully recovered, you can retard growth, and if you fail to train at all you will lose size.

Rest needs vary for each individual. Dietary guidelines, stress, genetics, sleeping habits, age, and supplements all are contributing factors to recovery. So what may work for someone else, may likely not work for you.

Boost Your Muscle Gains In Minimal Time!


How Long Before My Muscles are Recovered?

It takes a muscle 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will produce far better results by training each muscle group once a week.

Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation.

Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit.

Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.


Rest Between Sets for Muscle Growth

Just as resting between training sessions is important, so is resting between sets. This is often neglected when it comes to recovery.

Lactic acid is the little culprit that causes the soreness in your muscles the days following training. It is also the burn you feel when you lift to complete failure toward the end of a set, lessening your movement. Because of this burn we tend to stop our session short or lighten the load of our weights, cheating ourselves of a good workout.

For indirect growth, you want to allow enough rest so that you are fully recovered, but not to the point where you are cooling off. Therefore, two minutes of rest works well for gaining mass, power, size, and strength. If you start your next set before the two minutes, you can lack strength and intensity. Save the short rest periods for your "cutting phase" when your load is somewhat lighter and you are training at a faster pace.

Karen Sessions NSCA-CPT

P.S. For additional ADVANCED female bodybuilding information, check out Iron Dolls - Female Bodybuildng Secrets!! When you have the raw and uncut facts, the rest is childsplay.

_____________________________________
About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

Increase Pec Activation On Barbell Bench Press With This Sneaky Step Riser Trick...

By Nick Nilsson

If you have a hard time feeling your pecs working when you do the flat barbell bench press, THIS is a technique you're going to find extremely useful. It's going to CURE your flat-chest position benching.

It's a very simple adjustment to the barbell bench press that's going to open up the rib cage and allow you to feel the pecs contributing to the movement more.

Essentially, you're going to be setting a single Step riser on top of the flat bench...then you're going to lay back on it and do the exercise exactly as you would on a flat bench. Set the riser at about the mid-point of the bench. You'll need to adjust this when you lay back on it as positioning will be very individual.

Your butt will be in the normal spot and it'll be on the bench. Your upper back is going to be on the riser, with your lower back basically curved around the bench, which is whats forces the rib cage to open up and also forces the shoulders back behind you.

Essentially, it's a way to make sure your body gets into the proper position for pec activation in the bench press by giving it no choice :).

I like to do all my benching in the power rack for safety (I train alone)...if you do the same, you'll need to adjust the racking pins and the safety rails up a bit to account for the increased height.

One thing to be aware of is that this setup is more unstable than the regular flat bench...not because it's designed to be but because that's just how it ends up. Start with just the bar the first time you do it to make sure you've got the exercise setup properly, then add weight gradually, making sure you're going for FEEL in the pecs, not massive weight.

To give you an example, I put 135 lbs on the bar, which is light for me, but I really felt it strongly in the chest...more so than with double the weight...because of the position it forces the pecs into.

This is a VERY effective technique and if you have issues feeling your pecs working when you do bench press (and you have access to a Step riser), definitely give this a try.

And if you're interested in even MORE killer chest training just like this, definitely check out my book "The Best Chest Exercises You've Never Heard Of" - 53 chest-blasting exercises that will take your pecs to a whole new level!

http://scrnch.me/notwq

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 action...click the following link now to see it!

http://scrnch.me/yrou4

------------------

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 http://fitness-ebooks.rxsportz.com!

Monday, December 12, 2011

The Triumvirate of How to Lose Cheek Fat (Video)

Visit http://bit.ly/tvSR2v to discover the world's #1 Formula to lose chubby cheeks, double chin, and face fat!

Sunday, December 11, 2011

Barbell-Bench Transition Planks for Core Strength, Dynamic Stability...and a Tighter, Flatter Stomach!

By Nick Nilsson

If you're interested in flatter abs and a stronger core, the plank is one of the key exercises you should be doing. Once the normal abdominal plank gets too easy, you've got a variety of options to make it more challenging, more interesting and more effective.

This is one of those options!

This is nice variation of the plank that involves dynamic transitions between two different plank positions...forearm and straight arm planks. The benefit lies in the moment of transition between the two positions.

You can do this type of dynamic plank on the floor, but I prefer to do it on a flat bench and a barbell set in the power rack (or another bar set at the right height, be it Smith machine or even the handle of another machine). I'll tell you why this is effective once I show you the exercise.

So first, set the bar a little above the level of the bench and set the bench about four or five feet away from the bar. Where you place it will depend on how tall you are...you'll need to adjust it to get the spacing right.

Set your forearms on the bench then hook your toes over the bar, keeping your body straight and stiff.

Now, the reason I use the bar is I find that when going the plank on the ground on the toes, it increases leg/hip flexor contribution to the stabilization of the core. When you hook the toes over, it takes some of that away and focuses more on the core for the stabilizing tension.

This will immediately make the plank harder to do.

The next step here is to transition to a straight arm plank. Lean over onto the right arm then set your left hand on bench. Straighten out your left arm then set your right hand flat on the bench. At multiple points in this transition, you're basically planking on one arm.

Then just repeat on the opposite side, setting your left forearm on the bench while bending your right arm. Now you're back with your forearms flat on the bench.

Repeat the maneuver until you can no longer support your body in the plank position.

Now, this one sounds simple but it's actually surprisingly tough to do. The transitioning with the majority of the tension go through one side while your toes are hooked over the bar instead of set on the floor puts a whole different tension on the core.

If you're new to the plank, this is not the version you should jump in and start with it. If you're already familiar with the plank, you're going to really enjoy this variation and how it targets the obliques and deep transverse abdominus muscles with the dynamic repositioning of the arms.

Great core training!

And if you're interested in even MORE killer core training just like this, definitely check out my book "The Best Abdominal Exercises You've Never Heard Of" - 77 ab-blasting exercises that will take your midsection to a whole new level!

http://scrnch.me/5fdd8

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 action...click the following link now to see it!

http://scrnch.me/t7va7

------------------

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 http://fitness-ebooks.rxsportz.com!

Saturday, December 10, 2011

Face Exercise - Double Chin Exterminator (Short Video)

Visit http://bit.ly/tvSR2v to discover the world's #1 Formula to lose chubby cheeks, double chin, and face fat!

The Never Ending Question About Repetitions - Part II Fat Loss

By Karen Sessions NSCA-CPT

Read Part 1 on The Never Ending Question covering muscle gain.

In the last article we discussed muscle gain and repetition range. You learned that muscle gain is a combination of heavy weight, intensity, proper form, quality nutrition, rest, and supplementation. Ironically, the same factors are needed for fat loss. How can that be? It's all in how you apply the recipe.

Many people that write me are interested in getting "cut." What they fail to realize is, you can't get cut until you lose body fat, not just weight in general. General weight loss is a loss of fat, muscle, and water that can be obtained through the many fad diets floating around. Fat loss, however, is the loss of body fat and the retention of lean muscle tissue. The prerequisite for getting cut is roughly 15% body fat. Anything higher, you need to focus on losing body fat first.


Eating for Fat Loss and Cutting

The best format for fat loss is carbohydrate cycling, which is outlined in Iron Dolls. This style of dieting will allow you to have complex carbohydrates for energy, but it's done in a fashion that allows you essential fat at times to keep the body off guard.

Getting cut requires strict dieting and eating the right combination of foods at the right time. For the most part, getting cut will require you to keep your complex carbohydrates to a minimum and include more non-starchy vegetables, essential fats, and of course, complete protein.

Too many people try to jump into a cutting program without priming the body first. Proper priming will prevent your body from reacting. You want your body to respond to your program, not react. Drastic changes cause all sorts of imbalances; therefore it is imperative to prepare your body for a cutting program.

Build the body of your dreams!

Training

As you remember, to build muscle you have to lift heavy, intense, and brief. Stimulation, nutrients, and rest build muscle, not repetition badgering. In the same aspect, the same factors are necessary for losing body fat and getting cut. Contrary to popular belief, high repetitions don't burn fat. Proper diet and added cardio, if necessary, burn body fat.

If you have the muscle, keep it by training properly. Now if you are training for a contest and getting cut your energy and strength will drop as the show nears, this is normal. Compensate for that energy and strength drop, but don't purposely lighten the weight and rep-out in the hopes that you will burn additional fat.

You will get a well-rounded workout by choosing 2 to 3 different exercises for the targeted body part. Limit your sets to 3 and keep the repetitions in the 6 to 8 range. You will notice an extra exercise, set, and repetitions allowed on the fat loss/cutting program. This is to compensate for the small drop in strength and to add more variety.

Example of a Quality Shoulder Workout:

  • Shoulder Presses - 3 sets of 6 - 8 repetitions
  • Lateral Raises - 3 sets of 6 - 8 repetitions
  • Front Raises - 3 sets of 6 - 8 repetitions

Alternate front raises with rear delt work every other shoulder workout. This will keep you from over training the shoulders since they are worked to a degree in chest and back training.

Supplements

To aid in your fat loss you can supplement as well, but please remember supplements only work when your nutrition and exercise regimen are in balance.

Hydroxy Citric Acid
Hydroxy Citric Acid, also known as Hydroxycitrate (HCA), is an amazing supplement. What it will do for you is suppress your appetite and inhibit carbohydrates from being stored as fat (if timed properly), and convert caloric energy into glycogen to be stored. HCA is close to a miracle pill, but only if you take it like you should, and eat a lo w to moderate carbohydrate diet.

When and how to take Hydroxy Citric Acid
HCA has to be in the liver and muscle before the food gets there. You should incorporate fat burning supplements on an empty stomach for maximum benefit. Recommended dosage for HCA is 500 to 1000 milligrams, thirty minutes to an hour prior to a meal, particularly high in carbohydrates.

What type of Hydroxy Citric Acid to take
The best I have come across is Now Super Citrimax, which also contains Chromium Polynicotinate, an ingredient that enhances insulin efficiency, allowing carbohydrates to be directed to the muscle rather than fat. This product is like two fat burners in one. Be sure to purchase the brand name ChromeMate for best quality.


Cutting Gel

Another favorite of mine is a transdermal fat loss supplement called Cutting Gel, which is absorbed via skin. I found it works best when you apply it to where you want to mobilize body fat and promote skin tightening before cardio or resistance training.

It helps to release stored body fat into the bloodstream so it can be used as energy during exercise. However, this does not take place unless you are helping it along by exercising and adjusting calories correctly.

Karen Sessions NSCA-CPT

P.S. Want more in-depth and inside information on muslce gain and fat loss? Check out Iron Dolls - Women's Bodybuilding Secrets for beginner to advanced information!

_____________________________________
About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com