Monday, April 30, 2012

4 Fitness Tips To Get Hot Shapely Legs

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

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

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

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

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

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

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

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

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

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

Astaxanthin and Exercise Performance

Astaxanthin and Exercise Performance

Thursday, April 26, 2012

Arms Workout for Wonder-Moms and Super-Dads

Are you wanting to develop a stronger, better looking set of arms?  All moms and dads want nicer arms, so here's a couple arms workout videos to help give you the strong, defined arms you deserve that look awesome in and out of shirts!

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

I’m a dad-dude and us dudes like to have a nice set of arms.  arms workout

OK, I’m sorry I used the word 'dude'…and I’m really sorry I used it twice.

But it’s true. All guys like to have a set of strong arms and to be totally honest ladies love it when their guy has a set of strong arms.

But the ladies don’t get left out of the arms equation because I don’t think I’ve ever come across a lady who didn’t want sexier, more toned arms.

They wanted to get rid of the jiggle on their underarms…some call them “bye-bye arms” and I’ve even heard the term “batwing arms”, which doesn’t paint a very pretty picture.

So it’s probably no surprise that as a trainer I get asked by a lot of guys and ladies for a really great arms workout.

They want to know what my arms workout looks like and I really can’t blame them.

A weak looking or flabby set of arms doesn’t look very good. I’m sorry to say that, and I’m sorry if you took offense to my vanity, but it’s true. Everybody looks, and feels, better when they have a great looking set of arms so it’s no surprise that everybody wants a great arms workout.

But what does a great arms workout look like?

Is it filled with nothing but bicep curls and triceps pressdowns or kickbacks?

No, no, no a great arms workout does not include lots of those exercises. They are included, but there are other, more important exercises that need to be included as well.

Take this arms workout for example. (Click here for an arms workout video)

Oh, by the way, before I move on I think you should know that the arms workouts I design for guys and gals don’t differ that much. In fact most of them are the same, the only difference is the resistance used. arms workout for women

I know that may sound weird, but trust me on this one. I’ve designed thousands of workouts over my career and not once have I ever seen a reason to give a lady a different arms workout than a guy. The anatomy isn’t any different so why should the workout be?

Anyway, back to what a good arms workout looks like.

I always include these types of workouts at the end of a regular fat loss workout because working the arms is kind of like putting icing on a cake. If the rest of the cake is horrible, then what point is it spending lots of time on the icing?

I think that’s a bad analogy but hopefully you get the point.

So here’s an add-on arms workout I just designed for a guy client. Remember to do this workout after your regular fat loss workout.

Perform it as a circuit moving from one exercise to the next and only resting 20 seconds after the third exercise before repeating the circuit 2 or 3 more times for a total of 3 or 4 sets.  (All pictures and descriptions are after the article)

1A) Close Grip DB Chest Press – 12 reps

1B) Close Grip Chin-up – 6-8 reps (Or Substitute Close Grip Lat Pulldown)

1C) DB Triceps Extension – 15 reps

Here’s another one I just designed for a lady client:

1) Close Grip Push-up – 10 reps

2) DB Bicep Curl – 8 reps

3) DB Triceps Extension – 8 reps

If you do those 2 add-on arms workouts correctly, use proper form and a slow tempo your arms should be screaming at you by the time you’re done. And if you include those workouts after your regular workout for a few weeks you’ll notice a huge difference not only in the way your arms look but in the way they feel and how strong you’ve become.

Just remember to make sure the weights you use are heavy enough to make the exercise difficult. If the arms workout calls for 8 reps, you shouldn’t be able to do 15.

So give one of those arms workouts a try the next time you do your 10-minute workouts and see what happens. Who knows in a few short weeks you just may notice some big changes.

If you'd like a couple more examples of 10-minute workouts and arms workouts, click the links below to check out a couple videos:

10-Minute Workout For Busy Parents

Arms Workout To Get Strong and Defined Arms

Have an awesome day! 

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Wednesday, April 25, 2012

Are THESE People More Likely To Have A Heart Attack?

It could be you...

It could be your husband, father, brother, son...

No matter what, be sure to read and share today's new article:

Are THESE Men More Likely To Have A Heart Attack?

Challenging Bodyweight Program [Free]

Certified Turbulence Trainer, Mike Whitfield, just put together a 4-week challenging program for you to try.

==> Free 4-week program

Brace yourself though.  This guy has lost 105 lbs and his energy is through the roof, which helps him play with his 15-month old, Champ.

He uses challenging metabolic finishers with his programs and they will get you every time.  They are short, but intense... but they WORK.  After all, it helped him drop 105 lbs.

If you're looking for an easy 4-week program, don't grab it :)

But if you want a free challenging workout and are willing to attempt the finishers, then you can go here

===> Free program with metabolic finishers <=====

Enjoy!

Sunday, April 22, 2012

Ready for an AWESOME Fast Bodyweight Workout?!

Is it possible to do a fast workout that uses your own bodyweight?  Check out this quick and simple bodyweight workout you can do from anywhere, at any time, and lose weight fast.

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

There are certain aspects of workouts that I love…

…and others that I absolutely hate.fast bodyweight workout

For instance, I hate running.  I hate it with a passion.  Okay, that’s overstating.  I don’t hate it with a passion, but I do greatly dislike running.  If it were on Facebook, I would 'unlike' it - if that were possible....ah scratch that, I actually do hate running.

I also don’t like silly workouts.  Dancing, doing 50,000 reps of one exercise, doing one exercise for an entire song (I've heard of classes where people do triceps extensions for 3 minutes!!!), saying that an ancient cannon ball with a handle is the best dad-gum thing since sliced bread (for the record, I do like kettle bells...but they're just a tool in a quality workout)…none of those sit well with me.

You know what I love?

Short and sweet workouts.

Workouts that respect yours and my time.

Workouts that seem to say "Hey there kind and jovial person, I like you and want you to get some fine and dandy results, but that still let you get on with your day, spend more time with the kiddos and kick it (that’s relax for the un-hip)."

Those workouts are my homeboy (or homegirl depending upon your point of view).

Want to know one of my all-time favorite bodyweight workouts

It only involves 2 exercises and it’s pretty dang sweet.

Fast and Easy Bodyweight Workout

I call it the Push-up and Squat Ladder.

I don’t know if I invented it, but I’m laying claim because I’ve been doing (and making unsuspecting clients do it) for years.

Like I said, this sweet little butt-kicking workout only involves 2 exercises and those are push-ups and bodyweight squats.

You can choose whichever type of push-up you like and I suppose you could use resistance for the squats, but you have to use PERFECT form and the weights used must NOT interfere with tempo because you need to be able to move quickly between the push-ups and squats.

This isn't supposed to be a workout that takes a long time and it's supposed to be done with the least amount of rest possible - so don't do back squats.  If you want to use resistance, use dumbbells or kettlebells.

First do a quick full-body warm-up and then proceed into…

1 push-up, followed immediately by 1 Squat.

Then do 2 push-ups and 2 squats.

Then 3 and 3, then 4 and 4, etc. until you get all the way up to 10 push-ups and 10 squats.

But you’re not done yet!

Now you have to go all the way back down to 1 in the same manner – going from 10/10 to 9/9 to 8/8…until you get to 1/1

It feels fantastic when you’re done, especially knowing that you just completed 110 squats and 110 push-ups.

This bodyweight workout can also be a type of "Challenge" workout because you can time yourself and try to beat your time from week-to-week and increase the intensity in push-ups by doing more advanced versions.

Actually one of the things I like to do is pick a very advanced type of push-up like Decline Spiderman Push-ups, to do for the lower rep ranges and do normal push-ups for the higher rep ranges.  Doing this increases the intensity for the more "advanced" exercisers out there.

Have fun with it!

Having fun and changing things up is what makes a good workout tick.

If you hate it, you won’t do it.

Make sense?

Gotta run!

Talk to you soon and have an awesome day!

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

Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

Friday, April 20, 2012

Ignore This Food At Your Own Peril

You see this food in a lot of cereals.

But, of course, Big Food only shares the part of the story that serves THEM.

This article serves YOU.

Ignore This Food At Your Own Peril   < < URGENT

Thursday, April 19, 2012

2 Must Read Articles

You may have missed these articles in the past. And that's not a good thing.

Why?

Because it means the Big Food companies are probably still scamming you.

Please be sure to share these on Facebook and Twitter. They are too important not to.

What They Never Told You About Butter


What They Never Told You About Eggs

Help your Teen Daughter Develop a Healthy Body Image

By Aurelia Williams, Author of Understanding Your Teen

"I'm fat!" "I'm ugly!" "I have nothing to wear that doesn't make me look gross!"

Despite all your pep talks and positive reinforcement, you can't seem to get through to your daughter.  She's unhappy with her appearance and convinced that everyone else is looking at her with judgment.  You're sad that she's so one, too focused on her physical appearance and second, doesn't appreciate her unique beauty. How do you help your daughter develop a healthy body image?

Healthy self esteem comes from the inside. As much as we would like to be able to pour it into our kids like a bucket, it isn't that simple. However, there ARE ways we as parents can help:

Studies show that girls who play sports have a more positive body image than girls who don't. It's important for girls to play sports or do some kind of challenging physical activity so that they learn to appreciate their bodies for what they can DO instead of only what they look like.  This is very important. If your daughter isn't into soccer or tennis, how about martial arts, ballet or dance? Learning to carry oneself with pride and a growing sense of accomplishment as one meets challenges is how self esteem is built.

Try a reality check. Look at fashion magazines with your daughter and talk about how the photos are airbrushed and how the models are made-up by a team of experts. The reality is, no fashion model or actress actually looks like that when she wakes up in the morning! Help her understand that these images are not "real". You may want to place a limit on how many of these magazines you allow your daughter to read. They can have a negative impact on a young woman's self image.

Emphasize good health over looks.  Not every body type has the genetics to be a size 2, but you can be healthy and feel great at a size 12. Taking good care of our skin and hair helps us glow from the inside. Girls need to find their comfortable weight and love themselves for who they are instead of comparing themselves to others. Emphasizing nutrition and exercise will help your daughter maximize her natural assets. Healthy and happy is always in style. 

Help her pick out clothing that is flattering to her body.  Girls want to wear what everyone else is wearing.  Unfortunately not all cuts are becoming to all body sizes and shapes. Find some good books at the library that show you how to dress for your body shape. Wearing the right colors for your skin tone, hair and eye color also helps you look your best.

While you are working toward building your daughter's image, remind her siblings and father that teasing, name calling and rude comments about their sister's looks will not be tolerated. Avoid watching TV programs and movies that emphasize physical beauty too much or that promote a disrespectful attitude towards women and their bodies.

Finally, if your teen is overweight, institute an exercise / healthy eating program as a family. Start going for walks or runs with her, begin a sport together, join a ladies only gym.  Getting active and exercising regularly boosts the mood and encourages more activity even before the weight starts to come off, creating a positive cycle. An overweight teen is going to have a low self image in our thin obsessed society. Work together as a family – it will go a long way in helping your teen daughter develop a healthy body image.

Need More Help?

Here are two guides to help you reconnect with your teen, so you can help them with the rocky road of being a teenager.

1. Real Life Guidance to Understanding Your Teen shows you how to accept what you can and cannot control in your teen's life, how to cope with mood swings, keeping the lines of communication open.

2. Real Life Guidance to Helping Your Teen in High School includes practical suggestions to help your child find his/her identity, avoid bullies, handle peer pressure and more.

Grab them both to be armed with the easy-to-follow advice at your fingertips. They're available for instant download, which means you can get the help you need any day of the week, even if it's the middle of the night.

Wednesday, April 18, 2012

3 Best Abs Exercises

Looking for some awesome abs exercises?  Here are 3 of my best abs exercises to help you lose fat quickly and easily.  I routinely use these in custom workout programs in my training studio.

by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go

I have designed thousands of workout programs (35-40 sessions a week over 10-years is a lot of programs!) over the years and by far the biggest request I receive has to do with the stomach.

Clients want to know how to lose stomach fat, and more specifically they want to know what the best abs exercises are.best abs exercises

When I ask them what their idea of a good abs exercise they usually bring up some form of crunch, or sit-up. I can’t blame them because we’ve been brainwashed into believing those exercises really burn fat.

We have infomercials running constantly telling us their fancy-nancy abs gizmo will carve six pack abs out of the flabbiest of guts and there’s no shortage of magazine articles pointing to some sort a crunch to really target the abdomen.

Unfortunately we’ve all been lead down the wrong path when it comes to abs exercises and how to lose stomach fat.

To truly burn stomach fat you have to use a lot of muscle, which is why the best abdominal exercises are all full body exercises…not exercises that specifically focus on the midsection alone.

To really kick in the fat burning you’ve got to move a lot of muscle at one time and crunches just don’t fit that mold.

But these 3 exercises are some of the best abs exercises I include them in nearly every single one of the fat burning workout programs I design.

1) Kettlebell or Dumbbell Swing – Stand with your feet slightly wider than hip-width holding a kettlebell or dumbbell with both hands letting it hang down in front of you. Slowly bend from the hips, while slightly bending from the knees (think of a straight leg deadlift or RDL) while letting the dumbbell swing between your legs, then explosively flex your glutes, extend your knees and swing the dumbbell up until your arms are straight out in front of your face. swings for abs

You should keep your chest and head up and maintain a strong and neutral spine throughout the movement.

This should NOT feel like a shoulder exercise, but your arms should just be moving with momentum from explosively extending your legs. Also make sure to keep your abdomen braced and tight throughout the movement. Repeat 8-15 times.

2) Stability Ball Jack Knife – This is not only a great abs exercise, but it’s also a great metabolic exercise which means it’ll burn even more fat. 

Place your hands on the floor as if you were going to do a push-up, but place your feet/shins on a stability ball. Your body should be in a perfectly straight line and your abs should be braced and tight. To perform the exercise, tuck the ball in toward your body by bending your knees and flexing your abs, then slowly return to the starting position.

To make it more difficult you can place the ball under your feet and raise your hips up into the air as you tuck the ball in and to make it easier you can place the ball closer to your knees so that more of your body is supported by the ball. Repeat 8-15 times.

3) Stability Ball Rollout – This is actually one of the few exercises the infomercial world brought us that is a worthwhile six pack abs exercise.

Kneel on the floor with your chest up high, shoulders back and your hands resting on a stability ball so that it’s directly in front of you.

Brace your abdominals and roll the ball out in front of you while your body follows the ball. Make sure you don’t round your back or allow your back to sag.

Maintain a neutral spine by keeping your abdominals tight. Roll out as far as you can keep proper form, then bring yourself back to the starting position by actively flexing your abs and rolling the ball back to the starting position. Repeat 8-10 times.

You can add any one, or all three of these abdominal exercises to your regular workout either as a circuit at the end of your workout or by pairing them up as a superset with another big muscle exercise like squats, lunges, rows or push-ups to really kick in the fat burning.

One thing I like to do with my fat loss clients is throw the Swings in with the very first group of exercises we do virtually every workout.  I love Swings and it really helps crank their metabolism and work their abs/core pretty hard before we get into anything else.

Add these exercises, which are 3 of my best abs exercises, to your workouts for the next several weeks and I guarantee you’ll notice you’ll lose stomach fat and have a stronger, tighter abdominals.

------------
Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of
Fat Loss To Go

(Video) More Important Than Your Blood Pressure?

More Important Than Your Blood Pressure? < < < Click Here to Watch the Video!

Exercise for Teenagers

Exercise for Teenagers

Tuesday, April 17, 2012

4 Fitness Tips To Get Hot Shapely Legs

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

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

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

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

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

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

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

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

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

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

Women Less Apt Than Men to Get Recommended Daily Exercise - MedicineNet

Women Less Apt Than Men to Get Recommended Daily Exercise - MedicineNet

Monday, April 16, 2012

The Hormone That May Be Ruining Your Life

Cortisol, known as the "stress hormone," is integral to our body's "fight or flight" response.

Originally designed to help us survive life in the wild, the "fight or flight" response was essential when our ancient ancestors were faced with sudden, brief danger like, let's say,
a tiger.

However useful in short bursts, releasing cortisol too frequently, as we seem to be doing in response to the ongoing or "chronic" stress of modern life, may have serious, even scary, impacts on our physical, mental and emotional health.

In fact, living in this kind of biological "survival mode" may be making us more vulnerable to everything from cancer to heart disease, and more.

New research, however, is showing one technique extremely effective in helping to reduce cortisol levels.

http://tinyurl.com/7ds3y8u

In fact, in a study of 83 participants this technique demonstrated a 24 percent decrease in cortisol levels, while the two other groups, one that received no treatment and one that received talk therapy, showed no real change.

This technique, known as EFT or Tapping is causing shockwaves in the medical world as more and more science is proving its effectiveness in improving health, both physically and emotionally.

A new video, just released today, explains some of this new research and shows you exactly how you can use it right now to improve your health.

Go here to watch it now:

http://tinyurl.com/7ds3y8u

To your health,

Arthur M.

P.S. - If you’re ignoring your levels of stress, anxiety, and overwhelm then you might as well ignore what you eat and exercising...because those emotions have just as big of an impact on your health...

http://tinyurl.com/7ds3y8u

Power of Omega 3 fatty acids

Let's start your week the right way by sharing some cool new research that sheds even more light on the power of Omega 3 fatty acids.


Omega 3's and Vascular Health

Omega 3's and Hearing Loss

10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health featured writer

It's the perfect time of year for bodyweight training.

It's not too hot anywhere in the world, from California to Sydney, Auckland to Alaska, Boston to Barcelona, and all the other cities in between.

It's a great time for training and you can take this 10-exercise bodyweight session to the park.

This is Workout A from Phase 3 of Craig Ballantyne's 6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions ifyou do this one at the park without a stability ball:

- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL's instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.

It's the perfect plan for the park, the gym, or your home.

So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and gaining muscle:

=> http://scrnch.me/zhxlf

Burn fat and build muscle at the park.

Saturday, April 14, 2012

The 7 Worst Training Mistakes I've Ever Made...

By Nick Nilsson

In my 21+ years of training, I've seen and done a LOT of different muscle-building and fat-loss programs. I've performed (and created) more exercises than I can even remember and I've tried a plethora nutritional programs...some good, some bad.

And right now, I want to give you the rundown on some of the very worst mistakes I ever made while doing all these things.

I'm hoping by doing this, I can help you avoid making those same mistakes, saving you from frustration and potential injury.

Here we go...and these are in no particular order of severity or stupidity... :)...


1. Too Much Barbell Curling

In my first year of training, I was constantly at the barbell curl...I curled so much that I ended up having near constant pain in both wrists. So what did I do? I bought some neoprene wrist wraps and kept barbell curling. Stupid.

Of course, keeping on with the curling just made things worst until I read one important fact about barbell curls...because your hands are locked onto the bar and because your arms are attached to your shoulders, the stress of the exercise ends up in the most vulnerable part of the arm...your wrist. The over-reliance on barbell curls lead to the wrist pain.

The solution: dumbell curls. Very simple. By allowing free rotation of the wrist, it takes all that torque off the joint. The problem cleared up within a few weeks.

The Lesson:

Don't be over reliant on barbells for your training. This kind of strain can happen not only on curls but on just about any barbell exercise.


2. I Didn't Eat Egg Yolks

This is actually one of the funniest stories about my first year of training (when I didn't really know what I was doing but thought I did)...for 8 months, I refused to eat egg yolks.

I thought (correctly) that that was where all the fat in the egg was.

What I didn't realize is that it's also where the vast majority of the beneficial nutrients of the eggs were. Yolks are also necessary to make egg protein complete (egg whites on their own are not complete in terms of amino acid profile - they're good, but not perfect, like a whole egg).

The funny part is, I was eating fried cafeteria eggs at the time (6 every day)...fried on a griddle covered unidentifiable grease that I'm VERY sure contained at least 3 times the fat of those yolks I would cut out of my fried eggs (like an idiot). And by not eating the yolks, I wasn't eating the lecithin found inside the yolks that would emulsify and help protect me from the effects of that terrible fried grease I was eating my eggs with.

Live and learn.

The Lesson:

Eat whole eggs unless you absolutely have to avoid fat. The cholesterol found in whole eggs is not going to raise your blood cholesterol...it doesn't work that way. It's the stuff your body makes itself that causes the problems, not the cholesterol you eat, which is why for those who have cholesterol issues, sometimes diet doesn't help all that much.

To put that in perspective, in my 21 years of training, I would estimate I've eaten about 44,000 whole eggs. My cholesterol is just fine.

The protein and other nutrients found in the yolks is going to do you WAY more good than eating just plain egg whites.


3. I Did a Hard Rotational Stretch as a Warm-Up

This was one of the most painful things I've ever done in the gym, and not in a good way. I was warming up on the incline barbell bench press and decided I need to loosen up my lower back and core.

While sitting on the seat (lower body basically anchored in place), I turned my upper body, gripped the bench and pulled my torso around...until I heard a loud "POP" and my lower back spasmed. I had just blown out a section of my quadratus lumborum, which is a small muscle that is just to one side of the spinal column.

It was like getting stabbed in the back with a hot fireplace poker. I could hardly move...and I still had to walk home from the gym! Instead of 10 minutes, it took me almost an hour, and I had to wear a weight belt cinched up in order to not collapse from the pain (I had to wear it to sleep that night, too).

To this very day, when I get lean enough, you can still see three little round "buttons" where the muscle detached from the bone and bunched up. I'm VERY lucky in that it didn't completely destroy my ability to train my lower back...they were just small pops, but man, did they hurt.

The Lesson:

Don't do hard stretching as a warm-up. Use general movements to get the muscles warm and the blood flowing, progressing to more specific movements that target the exercise you're going to be working with first. You can also include some mobility work in your warm-up. Just don't do hard stretching when your muscles aren't warm or you might just pay the price!


4. Not Eating Enough Fat or Protein

After my first year of training, I gained 75 pounds of bodyweight...and I say bodyweight because it was NOT all muscle. So I decided to go on a fat-loss diet...and I did it completely wrong.

In an effort to reduce calories, I eliminated just about ALL fat from my diet. That's mistake #1. I also decreased my intake of animal protein (in that same effort to reduce fat intake), which was mistake #2. I lost some fat but I lost a lot of muscle and strength doing this. It literally took me MONTHS to realize what my mistake was (I read an article about it), correct it and start regaining my muscle and strength.

I corrected it by eating whole eggs and not taking the skin off my chicken (...mmm chicken skin...)...and I suddenly begain growing like a weed, gaining strength and dropping fat. I felt so much better and realized exactly how I had messed myself up.

The Lesson:

Don't be afraid of fat...it's not your enemy even when you're on a diet. Your body NEEDS fat in order to function, especially from a hormonal perspective (testosterone is derived from saturated fat). You need to watch your calories, sure, and there are nutrient-intake techniques that do require elimination of fat from the diet in a strategic manner. In general, though, don't eliminate fat from your diet and DEFINITELY don't let your protein intake suffer as a side effect of trying to reduce fat.


5. Stupid Stability Training

There was a time when I took stability training too far...and I can freely admit it now, looking back on it.

Stability training, when done properly and for the right purposes, can be a very useful tool in your training toolbox. Just don't take it to the point of stupidity...which is, unfortunately, what I did and where I see a lot of trainers taking it.

So here's what I did...

Freestanding dumbell one-legged squats while standing on one foot on the handle of a round-plate dumbell (that could roll freely).

It was a circus act more than a useful exercise...I actually developed my balance to the point where I could do 3 or 4 full one-leg squat reps without setting my other foot on the ground or touching anything for balance.

Did it help me get stronger in the regular squat? No. There was pretty much zero carryover to actual useful strength. And the potential downside of falling off the dumbell while doing this insane exercise...I don't have to tell you twice.

And here's what else I did...

Handstand push-ups with my hands on top of the PLATES of two round dumbells set parallel to each other, so as I'm doing the handstand push-up, the dumbells had the potential to roll outwards (in addition to be very unsteady on their own). I did 4 reps of that and have never even considered trying it since.

The Lesson:

Stability training is great, but you CAN take it too far. Use it for the right reasons and don't push your luck trying to do circus-level balancing tricks with resistance. The carry-over to real-world strength just isn't there and the risks don't justify it.


6. Too Many Chest Dips With Too Much Weight

A few years back I almost got a pec tear from doing heavy weighted dips. I know this because I could feel it starting and about to blow out. Luckily for me, when I do dips on my dip station, my feet are about 2 inches from the ground at the bottom. So when I felt that about to go, I immediately dropped out of the exercise, relatively unscathed (just a bit of soreness in the armpit area for a few days).

It's a fact of heavy training that when you always push things, it you're probably going to get an injury at some point. It comes with the territory.

For me, at that point, I had been doing a lot of chest dips and had been trying to push the weight to see how much I could do. I had worked up to using an extra 160 lbs hanging from my waist (three 45 lb plates and a 25 lb plate) when this happened. And the second after it happened, I knew exactly WHY it happened...it simply performing this exercise too frequently with very heavy loads.

I still do chest dips on occasion...just not as heavy and not nearly as frequently. Just like any exercise, if you do it too much and too heavy, it CAN lead to injury.

The Lesson:

You have to not only listen to your body...your body has to listen to YOU. Physically, I didn't feel this near-pec tear coming but in looking back, mentally I knew I was probably pushing the exercise too hard, too often, and I should've backed off sooner.


7. I Stopped Training for a Month

It happens to everybody...you hit a patch where there are lots of things going on in your life and training just seems to take a backseat.

For me, it happened when my wife and I were in the process of moving to a new house...in order to best show the townhome for buyers, I had to disassemble my gym so the basement/family room showed like a room and not a gym. I moved all my equipment over to our new place, that we hadn't yet moved into.

Well, with everything going on and not really having a gym to train in, I basically just stopped training...I didn't even do bodyweight stuff.

And THAT was a BIG mistake.

By the time I got back to training, I had lost muscle, gained fat and felt depressed about not training or doing anything really physical.

You've just got to realize that sometimes life gets in the way, or sometimes you do need a break from heavy training (especially if you get injured). Not every workout has to be a blockbuster...sometimes it's enough just to go in and do a "punchclock" workout to maintain what you've got and keep the habit.

Even you're injured, you can quite often work around that injury. If you hurt your shoulder, train your legs and work the non-injured side of your upper body.

If you're short on time, do a 5 minute bodyweight circuit of push-ups, lunges, or other bodyweight exercises.

The Lesson:

Training should be a constant in your life. Even just doing small things can go a long way towards maintaining strength, health and sanity.

And one last lesson from me...if you do slip, when you DO get back into training and training hard, hold yourself accountable by taking a "before" picture. It'll give you the motivation not to let it happen again.

I did this (not pretty - the picture on the left) then immediately did two cycles of my Metabolic Surge program, which ended up being 10 weeks of training. The result is the picture on the right.

 

Nick Nilsson Before Picture
After my "slip"
Nick Nilsson After Picture
After 2 Rounds of Metabolic Surge

     


So even if you DO fall off training wagon, don't feel like you'll never be able to get back to where you once were...it's actually going to happen FASTER for you if you've been there before.

Conclusion:

Everybody makes mistakes...the key is to learn from these mistakes and grow...and hopefully not ever make them again. And I hope you learned from MY mistakes!

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

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!

Thursday, April 12, 2012

Two New Featured Articles

Prograde has been getting such amazing feedback on Dr. Walsh's content that today we have TWO new features from him.


Is Your Brain Making You Age Faster?


And...


Are You Or Someone You Know Having Trouble Getting Pregnant?

Tuesday, April 10, 2012

Top 5 Trans-Fat Filled Foods You MUST Avoid

You're going to want to share this article with friends and family because I'm sure they eat these foods all the time.


Top 5 Trans-Fat Filled Foods You MUST Avoid   < == super important

Why You Should Do Cardio

By Craig "No Cardio" Ballantyne

Yes, I AM doing cardio.

What?

Why?

Because I need to be tough.

I'm preparing for a 10-mile tough mudder race in Beaver Creek, Colorado, in June.

And so recently I ran 4 miles in 29 minutes. Not bad.

(Definitely not slow cardio...although it wasn't exciting.)

I've also ran 8 miles in just over an hour.

Why?

To build up my body for the 10 miles.

Now I'm ready.

Are you?

I can get you in top shape in just 4-8 weeks here (Perfect for runners and endurance athletes of all kinds.)

=> http://tinyurl.com/7tptaly

Discover the Safe and Quick Way to Getting Fit For 10 Mile Runs and Obstacle Courses with TT Adventure Race Training

Run, get dirty, and go through strength obstacles – that's basically what I'll be doing in the 10 mile Tough Mudder race that my friend, Matt Smith, challenged me to try.

And you know what....

It's this new trend - "Adventure Race Training" - that everyone can't help but rave about. And who wouldn't when you can be a kid all over again PLUS lose stubborn fat and gain lean muscle at the same time.

NOTE: I just hit a personal best in the deadlift while still training with cardio, thanks to my unique plan.

It's time to let out the kid inside of you.

And that's exactly why I've put together this one-of-a-kind workout program. In TT Adventure Race Training, you get to train as though you're preparing to compete in one of the most physically demanding races - the Tough Mudder race.

NOTE: You don't have to be doing an adventure race to get the fat burning benefits of this workout. ANYONE of an advanced fitness level can try this tough program.

And inside this special TT program, you'll go through The "Adventure 600", a brutal challenge workout designed to increase your strength and endurance, two total body workouts that'll shred the last bits of stubborn fat, AND you'll have a plan for gearing up to run 10 miles in a Tough Mudder.

Whew - that's a LOT.

But it rocks.

=> http://tinyurl.com/7tptaly

And not only that, you'll also discover that these TT exercises will help get you through the obstacles you'll face going through the Tough Mudder race - that way you'll ace the race while leaving your friends in awe... not to mention all the heads you'll be turning with your lean and ripped physique.

But what if you have NO intention of ever doing an adventure race?

That's totally fine because you can still use these 3 powerful workouts to rapidly transform the way you look and feel. I guarantee it.

Heck, the hill sprint program alone is one of the nastiest fat burning challenges I've ever put together. And with a new challenge every week, you're going to get better and faster, all while shrinking your waistline and looking hotter than ever in time for summer.

Throw in the first metabolic resistance training circuit from Workout B, and your metabolism will be revved so high, fat simply won't stand a chance of staying around for beach season.

And then there's The Adventure 600, an 8-exercise, all out fat burning circuit, swooping in to put the finishing touches on a beautifully sculpted physique.

So whether you're training for an adventure race or simply wanting to transform your body, I promise these workouts will deliver amazing results.

Get adventurous. Get TT Adventure Race Training.

Get super fit - super fast - here

Get super-fit with CB and TT like never before.

=> http://tinyurl.com/7tptaly

Reduce Your Risk For A Major Cardiovascular Event

By Kevin DiDonato MS, CSCS, CES

For people who suffer a heart attack, there is the normal course of treatment: potential surgery to undo clogged arteries, possibly a full bypass, and medications.

One of the more popular medications, statins, have gained popularity since the mid-90s as a way to reduce cholesterol in people who have suffered a heart attack and for those with high cholesterol, as a preventative treatment option.

Another method of treatment, with or without statins, that sometimes could be recommended by your doctors is to use omega-3 fatty acid supplements in order to improve many aspects of heart health.

Those aspects can include lowering cholesterol and blood pressure, raising HDL (good) cholesterol, lowering triglycerides, and reducing inflammation.

However, a new study published in the European Heart Journal, could show that statins could potentially reduce the effectiveness of omega-3 fatty acids.

Let me explain...

Omega-3 and Statins

Researchers wanted to test and see if statin use modified the effects of omega-3 fatty acids and if omega-3 use in people NOT on statins reduced major cardiovascular events - especially in people with a history of heart attacks (MI).

They recruited a total of 4,153 subjects and divided them into 2 groups.

One group contained people who regularly used statins (3,740) and those who did not regularly use statins (413).

For both groups, they administered 400 mg of EPA plus DHA and ALA.

EPA and DHA are omega-3 fatty acids that have been linked to improvements in cardiovascular health and other health areas.

ALA is the plant form of omega-3 fatty acids, which once in the body, depending on the needs at the time, the body can convert ALA into DHA.

In statin users, there were 495 (13%) cases of major cardiovascular events and in non-statin users, there were 62 (15%) cases.

The researchers noted that statin users administered EPA, DHA, and ALA showed no effects at reducing cardiovascular risk compared to controls.

In the non-statin group, however, they noticed that participants given EPA, DHA, and ALA showed that only 9% of the subjects developed a major cardiovascular event.

From their research, they came to two conclusions.

First, in patients with a history of heart attack (MI) and not using statins, that low-dose omega-3 supplementation (EPA, DHA, and ALA) could reduce major cardiovascular events.

Secondly, they concluded through this study, that the use of statins could modify the effects of omega-3 fatty acids on reducing major cardiovascular events in people who previously had a heart attack.

More Good News For Omega-3s

Omega-3 fatty acids have long been used as a way to improve different aspects of heart health.

They have been shown to improve cholesterol levels (lowering LDL and raising HDL), improve triglyceride levels, and also lower chronic inflammation.

However, people who have had a heart attack before, have been advised to use statins in combination with omega-3 fatty acids to help lower cholesterol, therefore potentially reducing your risk.

Now, according to new research, omega-3 fatty acids may be less effective when used in combination with statin medications.

However, this study is new, and the results need to be verified, but it could show promise for omega-3 fatty acids as a treatment option for people who are not using statins.

Including omega-3 fatty acids into your daily routine, could improve heart health and may reduce your risk for developing a major cardiovascular event.

NEXT: 47 X More Powerful Than Regular Fish Oil >>

References:
Eussen, SRBM.  Geleijnse, J.  Giltay, E.  Rompelberg, C.  Klungel, O.  Kromhout, D.  Effects of n-3 fatty acids on major cardiovascular events in statin users and non-users with a history of myocardial infarction.  Eur Heart J.  2012. doi: 10.1093/eurheartj/ehr499.

Monday, April 09, 2012

The Biggest Drug Company Hoax Ever?

Dr. Walsh is here today explain what might be Big Pharma's greatest hoax ever< < < Click Here!

6 Pack Abs Confusion?

Let me tell you a story about a friend of mine that you might be able to relate to...

You see, up until about 3 years ago, my friend Scott worked out in the gym for a couple hours per day and he always ended each workout with an hour of cardio and 10 minutes of various types of crunches.

He'd be in the back of the gym where the mats are with a bunch of other people crunching away - feet on the ground, feet in the air, twisting his body - any and every type of crunch he could think of.

Including the time it took for him to drive to the gym, it took him about 2 1/2 - 3 hours to workout.

(Uggh)

He also ate healthy (or at least he thought he was).

"Heart-healthy cereals", reduced fat this, sugar-free that - these foods were supposed to give him a flat stomach and six-pack abs, right?

Well,

Despite his hard work in the gym and his "healthy" dieting, he wasn't able to flatten his stomach.

Six-pack abs? Didn't even come close.

Can you relate to my friend's story at all?

(Don't worry, his story has a happy ending and yours will too if I have anything to say about it)  

A change happened with my friend and he went to work, spending months of his own personal time researching and interviewing the top fat loss experts in the world to figure out what he was doing wrong. 

What he found out may SHOCK you.

It sure shocked him at first, until he made some simple tweaks in his overall training and eating habits and guess what? 

The fat started to melt off his stomach almost immediately.

He quickly tested his new system on a few of his female personal training clients and they got the same amazing results (so his new system worked for both men and women).

Flash to today and my friend is now known as the "Abs Expert" and he has the pictures and track record to prove he knows his stuff...

He recently put his system into a complete "Take you by the hand" and tell you exactly what to do each step of the way so that you too can achieve the stellar six pack ab results that he did...

...however there's a catch.

The catch is that he doesn't want to give you this entire system all at once.

Wanna know why?

It's because he found a BIG reason many of the Ab-Training programs on the market FAIL because they usually lead to confusion and overwhelm on your part... and worst of all INACTION.

So, to make things as easy and as simple for you that he could possibly make it, he developed an unique coaching program called "My First Six-Pack."

==>  http://tinyurl.com/hgsecrets

Home Gym Secrets coaching program provides you with "Bite-Size" Easy-To-Digest mini-lessons delivered to you as you need them (not all at once).

Each week you and your 'Six Pack Coach' will have a virtual coaching session where he will give you that week's coaching assignment.

He'll also give you a new workout for that week (and he'll even demonstrate on video each and every nuance of the exercises for that week's stomach flattening workout), he'll give you a tummy-tightening stomach nutrition plan to follow for that week as well.

So do you see how having a coach to help guide you to your first set of six pack abs would be helpful and powerfully increase your chances of success compared to the approaches you may have tried in the past? 

To learn more about Scott's program check this out:

==>  http://tinyurl.com/hgsecrets

But wait... there's more  :) 

My friend has a time sensitive offer for you and a way to get some very personal coaching from him to further increase your chances of success with his program.

Here's the deal...

If go to this website now, secure your spot, and you'll be on your way to a flat stomach and six-pack abs immediately.

For the first 50 people to join his program my friend is going to give YOU a 30 minute phone consultation to answer your personal questions (that alone is worth $100 by itself and that 30 minute phone consult can get you unstuck and on the road to results!)

Get started here:

==>  http://tinyurl.com/hgsecrets

I highly recommend that you try this program and I look forward to seeing and hearing about your awesome results...

I have a feeling that you'll be thanking me later for sharing this resource with you...  :)

To your success, 

-- Arthur M. 

P.S. - I also should let you know that my friend Scott has a special low price running for the first 500 charter members and a $100 value "Fast Movers" bonus phone consultation for the first 50 members who take action and join now (as I write this there are only 31 out of the 50 slots available so if you want that 30 minute phone consult with the "Abs-Expert" himself then get on over to his site now).

==>  http://tinyurl.com/hgsecrets

Saturday, April 07, 2012

Last chance to drop 30 lbs in 16 weeks!

How would you like to be told exactly how to get a ripped "fitness model" body along with eye-popping six-pack abs?

Professional fitness model and cover model Vince Del Monte is showing you exactly how he dropped 30 lbs of fat in under 16 weeks in this free video presentation:

==> http://tinyurl.com/798cgnv

If you're interested in completely RE MODELING your body, he'll ship you his entire training, nutrition and supplementation blue print (8 hard copy DVDs in all) to your front door.

And until TONIGHT AT MIDNIGHT, the DVD's are discounted a huge $50 because he's having a Moving Day Sale.

Here's your last chance to check this out: 

==> http://tinyurl.com/798cgnv

Arthur M.

P.S. Even if you're looking for a "fit and firm" body, be sure to watch this free video presentation that exposes the 5 biggest fat loss mistakes Vince avoided to achieve the amazing after picture you're about to see...

Are you making any of these mistakes?

==> http://tinyurl.com/798cgnv

2 Must See Pieces of Content

Two AMAZING pieces of content for you:

1- The Most Important Part About Blood Pressure Your Doctor Probably Never Mentioned

2- Is Low-Testosterone A Predictor Of Alzheimer's?

The Punisher PLUS!

The quest to be your best requires pushing yourself harder and farther than you ever thought you could go, both in and out of the gym. It means finding new ways to test your limits and dig deeper into your pool of willpower, strength and courage.

One of the authors of the amazing new Alpha Male Advanced Workouts program described a recent biceps workout that included a new variation of the Punisher. The idea of the Punisher is to do a total of 100 repetitions in as short a time as possible. You can stop intermittently, but only long enough to catch your breath and let the intense pain and deep ache subside a little. The Punisher isn’t about using heavy poundage. You use only about half the training weight you would normally use, and you should try to get at least 40 solid reps in good form before stopping. But they were going to make this a “Punisher Plus” set of standing barbell curls by using a heavier weight, even if the initial rep count before stopping was lower, and incorporating the concept of a “Drop Set” (page 60 of the original Alpha Male Challenge). This new hybrid is an advanced technique designed to take things to a whole new level of punishment … and productivity. But it’s not for the faint of heart.

They set up an Olympic barbell at hip level on the squat rack, did a couple light warm-up sets, and then put a dime (10 pounds), two nickels (5 pounds each), and a collar (to prevent the weights from sliding) on each side. That’s just a bit over 85 pounds – a little more than half of what they’d typically use for working sets of strict standing barbell curls.

Once you begin your Punisher Plus set, you can’t stop for more than a few seconds. You have to continue until the 100 reps are completed. They all knew before starting that this would be a journey of self-discovery deep into the pain zone. It is sets like these that tell you what you’re made of.

Do it like this: Pick up the barbell with a shoulder-width grip and start curling in strict form – no swinging, no leaning back, no momentum. Each repetition should be full, using only your biceps to curl the bar up from a position at your hips to a position just in front of your chin. The tempo must be smooth and controlled on both the raising and lowering segment of each rep, stopping for just a brief instant at the top.

Try to complete 20 consecutive reps, with the last 3 giving your biceps a serious burn. When you pick up the bar a few seconds later to resume curling, your biceps will be on fire after only 5 or 6 more reps. Do 10 reps, put the bar down for a few seconds, and then pick it up again and do 10 more. Your biceps will feel like they are being burned with a blow torch, and you will barely squeeze out the last few reps. That’s when you can quickly pull off a 5 pound plate from each side, grab the bar, and curl another 15 solid reps, passing the halfway mark at 55 reps, with 45 yet to go. Step away from the rack only long enough to gulp down a few lung-fulls of oxygen, grab the bar, and grind out another 10 strict, painful reps. At this point, the rep count becomes a chant. Nothing else on earth matters except pushing on to the next number. Now strip the remaining nickels off the bar, and keep going for another 15 reps, followed by two more sets of 10 strict reps with minimal rest in between. Even the final reps should be strict and controlled, despite the searing pain. Your biceps will feel like they are being engulfed in flames – even your brain will feel like it’s on fire! Your biceps will feel like smoldering ash when you’re done, and will still look and feel pumped for days!!

The Punisher Plus isn’t necessarily something to do too often. But the take-home message is that there’s more to a workout than 3 sets of 10. Make a serious assessment of your workouts. Are you just going through the motions? If so, you’re wasting precious time and effort. Are you sore after a training session? If you almost never are, you may not be pushing hard enough to force your body to adapt and improve. If you have a workout so brutally intense you feel compelled to share it with others, you’re doing what you’re supposed to be doing. Stop going through the motions. Leave your comfort zone far behind. Dig deep and challenge yourself to do something incredible. Conquering a workout like the one I’ve described will make you feel capable of vanquishing anything. You’ll feel pumped both physically and mentally for days! Try out the Punisher Plus on your next biceps workout, and let me know what you think! And download Alpha Male Advanced Workouts for an incredible new training program that will rock your world!!! 

------------
Body-Transformation gurus Eric Broser, Rick Collins, and James Villepigue have put their 60 years of combined industry experience together to create the newest, hardest hitting, most cutting-edge, scientifically-driven, result-producing workout program EVER introduced into the health/fitness/bodybuilding community! In only 10-weeks the
Alpha Male Advanced Workouts

5 DON'TS If You Want A Ripped "Fitness Model" Body

Want to get a ripped fitness model body with popping abs like those guys in the magazines? 

Be sure to watch this entire FREE VIDEO that shares 5 things you MUST NOT DO if you ever want to see your abs pop by summer time!

==> http://tinyurl.com/798cgnv

This is really practical and no BS advice that will share the TRUTH on what it really takes and it has nothing to do with a magic pill, powder or potion! 

Each of those DON'TS are equally devastating so watch the entire free video to see how this pro avoid them...

==> http://tinyurl.com/798cgnv

Friday, April 06, 2012

Most SHOCKING before & after pictures!

Want to know exactly how WBFF Pro Fitness Model Vince Del Monte trained and ate to achieve these shocking set of before and after pictures in just 16 weeks?



==> Carve out your abs for summer time!

Enjoy! 
Arthur M.

P.S. I will admit... Vince's transformation is pretty extreme and I understand if that's not your "look" but let me reassure you that if you apply just a third of the methods he implemented, you'll get your leanest body ever!

==>
Learn the fat loss secrets of a Pro Fitness Model 

Why You Should Never Do Crunches

I just spent the last two hours reading through questions from subscribers, looking for a good one to answer.

But I noticed a TREND in the questions that was even more disturbing, that I need to talk about today instead.
And that trend is: a LOT of you are still doing traditional crunches trying to get six pack abs!

And unfortunately, you are NOT going to get six pack abs this way.

I think that you may be starting to realize this, as most of the emails were also complaining about how the crunches were not producing very good results. But to really hammer it home and to make sure you NEVER make this workout mistake again, here are the top 7 reasons why you should never do crunches:

REASON 1: THEY DON’T CAUSE YOU TO LOSE ANY FAT

Guess how many crunches you’d have to do to lose one pound of belly fat?

Five hundred? Eight hundred? Maybe even a THOUSAND?

As it turns out, it’s actually far more. Men’s Health recently did a study, and they found that you’d have to do approximately TWENTY THOUSAND crunches to lose one single pound of belly fat.

Why? Because there is no such thing as “spot reduction,” or losing fat in one specific place. You can only lose fat evenly over your entire body. And since crunches don’t use the large muscle groups of your body, they only burn tiny amounts of calories and miniscule amounts of fat.

REASON 2: DOING CRUNCHES WHEN YOU’RE OVERWEIGHT MAKES YOU LOOK MORE FAT

And to add insult to injury, a cruel “trick” of how we perceive the human body actually makes you look MORE fat if you’re overweight and you’re doing crunches...

All crunches (and any direct abdominal exercise for that matter) can do is build the abdominal muscles up. They’re actually not even very good at this especially when you’re already in shape, but they can build some muscle if you’re just starting and are overweight.

But unfortunately, if you still have a belly, unfortunately this additional muscle will be COMPLETELY INVISIBLE. It’ll be hidden beneath the fat.

And it will actually cause the fat to BULGE out – creating the optical illusion that you are actually more fat.

REASON 3: THEY’RE DANGEROUS WHEN THEY’RE EFFECTIVE

As I mentioned before, if you’re overweight and can only complete 5-20 crunches before you’re completely exhausted, then crunches theoretically might help you build that “hidden muscle” on your core.

But here’s the thing – this is actually when crunches are the MOST DANGEROUS.

If your core muscles are weak, then it’s going to be very hard to maintain proper form during your crunches. And if you’re using bad form, it’s only a matter of time before you end up with neck pain and lower back pain from your crunches.

I know dozens of people who’ve given themselves back or neck problems doing crunches or crunch-type exercises, and you probably do too.

REASON 4: THEY DON’T BUILD AB MUSCLE WHEN IT COUNTS

Once you’re already lean and in shape, crunches become safer. Unfortunately, they also become completely useless for building ab muscle.

Once you’re in shape, you will be able to do 50, 100, or even 200 crunches in a single set before you’re exhausted. And exercising with such little resistance is not going to build your ab muscles up at all.

Think about it: would you build up your biceps if you just did 200 curls with no weight – just your empty fist? Of course your wouldn’t. And for the same reason, doing 200 crunches will do nothing to put muscle on your abs.

REASON 5: CRUNCHES DON’T BUILD FUNCTIONAL STRENGTH

The crunching motion is extremely unnatural, and is very rarely used in any real situation. If you want to feel stronger in your every day life, or develop more athleticism, crunches won’t help you out.

Mixed martial arts fighters have known this for some time. Georges St. Pierre, the UFC welterweight champion, probably has the best physique of any fighter in the world. His trainer was recently interviewed for an article I was reading, and he said that Georges NEVER does crunches.

My partner Dan trains in mixed martial arts with professional fighter John “Doomsday” Howard. Doomsday is known as one of the strongest and most explosive guys in the UFC – and again, he never does crunches. He does explosive cardio and resistance training very similar to what we recommend in Six Pack Shortcuts.

REASON 6: THEY’RE TIME INEFFICIENT

You’re busy, and you don’t have all day to work out. You need to figure out a way to get the maximum amount of stimulation for your muscles, in the minimum amount of time.

And crunches are not very efficient with time. It can take you 3 minutes or more to do 200 crunches, and another 3 to recover from that. Where else, with an exercise like isometric leg raises you could get a superior workout in 30 seconds or less.

REASON 7: THEY DIDN’T WORK IN THE PAST – THEY’RE NOT GOING TO WORK NOW

If you’ve done crunches in the past, ask yourself how they’ve worked for you. Did they get you six pack abs?
If they didn’t, remember that the clinical definition of insanity is to keep doing the same thing over and over, and expecting different results. If crunches didn’t work for you in the past, they’re NEVER going to work.

It’s time to abandon what’s failed you in the past, and to move on to more effective ways of abdominal training.

WHAT YOU SHOULD BE DOING INSTEAD OF CRUNCHES:

First of all, you need to be following a workout program that trains your TOTAL BODY. This is the only way to lose weight, so that your abs will become visible in the first place.

Second, you need to also have a NUTRITION plan in place that’s realistic and easy to follow. Without this, NO training regimen will do you any good – especially crunches.

And finally, you need to learn the abdominal exercises that are much more effective than crunches in building a six pack. Exercises like the dynamic plank workout we included in Six Pack Shortcuts, which build the muscle on your abs through increasing their stabilizing strength.

You also need to learn “explosive” style ab exercises, such as the medicine ball slam, the barbell twist, and mountain climbers. These exercises are actually MUCH safer than crunches, and much more effective.

If you’re ready to cut the BS and to learn the exercises that will REALLY get you abs, go here:

Get Six Pack Abs Now

I’ve put together a course that shows you the exact exercises I and dozens of my clients have used to get six pack abs. I also include the simple and easy to follow nutrition plan that will get you your six pack.

It’s simple, it’s fast, and it’s proven to work. This is exactly what you need to FINALLY get your abs handled, and to get the ripped six pack that you really want.

If you’re serious about getting head-turning six pack abs, then this is the only way to go:

Get Six Pack Abs Now

-Mike

P.S. – I do think that some “modified” crunches can be beneficial...there are some crunch variations which are actually more effective for building muscle on your abs, and are much safe. But if you learned one thing from this email, it should be that there’s no reason to do straight up “traditional” crunches.

 

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Thursday, April 05, 2012

Faster Muscle Building – No More Training Plateaus!

Have you been on the same ol’ training routine/workout for a while now?  If you’re not experiencing great results often, chances are that you’re training routine is stale and you’ve hit the dreaded training plateau. Well, it’s time to change up your training routine.

There are many ways to add variety to your workouts…Here are several: You can change up the exercises or change the sequence of them, try adding variety to exercises by changing the angles by which you lift (e.g., traditional preacher curl angle @ 45 degrees versus Spider Curls @ 90 degrees), increase the weights for each exercise, and slightly modify the rest between sets to challenge your metabolic threshold.  Here’s how you can mix up the tempo (speed by which you lift and lower weight) of your reps – Let’s get right to it...

A 1-0-1-0 rep (tempo) speed for a Biceps Barbell Curl would mean first curling the bar up to the starting point (that 1st curl up does not count). You’ll begin the 1-0-1-0 by lowering the bar (negative/eccentric portion) for a count of “1” second – Next, you will come down to full elbow extension and the “0” represents taking no rest, at all.
You’ll immediately begin curling the bar up for a count of “1” second. Finally, you’ll curl the bar up, to full elbow flexion and again, “0” indicates no rest – You’ll immediately go right back into your next rep, which is led by the negative/eccentric portion.

As you can see, this is a 4 point tempo range. You can brilliantly mix it up by performing: 2-0-2-0 – 3-0-2-1 – 2-1-1-2, etc.  In our new Alpha Male Advanced Workouts program, we introduce the “X” variable in the tempo mix…”X” equals Explosivity!

Paying attention to your training tempo can be a bit tricky at first, as counting and applying great focus can be difficult – They say that women are much better than men when it comes to multi-tasking, so gentlemen, give it all you’ve got! Ladies, although you may have a better handle on handling both the tempo counting and the exercise concentration, you’ll still need to give this your all, too! 

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