Friday, August 31, 2012

Bacon is good for us?

Can it really be true? Bacon is good for us?

Cut through all the lies the mainstream media feeds you with this awesome article which reveals...

The Truth About Bacon

Thursday, August 30, 2012

A Woman Gave Her Goosebumps...

What do other women think when they see a hot woman in the gym?

My friend, Shawna K, told me this story.....

I got goose bumps. I was minding my business training when a woman came up and introduced herself to me. She looked amazing, but that wasn't what caused the goose bumps. It was what she said that really made my day. I mean I thought she was a

beautiful woman and all, but there was something about her confidence.

She told me that she had my Challenge Workout program and is now able to do 16 pull ups. I was thrilled. She said she tried and tried before, but was unable to get that kind of success.

I asked her if I could take a picture of her, I wanted her to see her back because it looked so muscular and sexy. She was amazed and impressed when I sent her the picture of her own back.

challenge workouts

I started thinking about it. This was a person, athletic and motivated, that couldn't figure out the pull out. She used my program and succeeded. She looks better than ever and has more strength and energy now than before.

I want to help more people like her. I want to help those people that aren't even close to getting a pull up achieve pull up success.

I'm on a mission and you can help. My goal is to help 10 000 increase their pull up power. So far, I've helped over 1500, I'm on my way, but I have a long way to go.

I want to show you how to use my 'controlled cheating' method to learn how to do more quality pull ups.

Here's a video with tips in it: http://youtu.be/eP9CemlbImQ

And I thought I'd make it easier for you to get my program:

I want to give you not only my Challenge Workout program that includes a bodyweight version of the pull up program and the Endurance Power Builder program, but I'm adding in three bonuses:

  1. The long awaited Ab Challenge program
  2. The Super Hero Challenge program
  3. The Hardcore Challenge Workout program.

Aaand, I'm lowering the price to only $19.99. These are just the bonuses....

challenge workouts

I want to be able to hear more stories of success. I want to hear YOUR success story so I'm practically giving away my program.

But only until Friday, the price will nearly double then.

So if you're ready to challenge yourself for real, click HERE to get started.

Sincerely,

Shawna (Pull Up Queen) Kaminski

Author: ChallengeWorkouts.com

Try this workout today

I've always wanted to do more pull ups myself. I'm embarrassed to say that my 49 year old friend, Shawna K can do more pull ups than me.

The pull-up is heralded as the ultimate challenge - the ultimate test of one's total body strength and endurance, and the standard by which one's level of fitness is ultimately judged.

Simply put... you can cheat your way though practically any exercise, but not pull-ups.

Look, you aren't really fit unless you are banging out a few rounds of pull-ups with ease.

But your body is NOT the only thing that changes with your mastery of the pull-up. Your sense of self-worth changes too.

Let me explain...

People are naturally drawn to exceptional things. And the pull-up, as you are well aware, is no easy feat.

So you can just imagine all the attention you'll get while effortlessly banging out one pull-up after another - from the gym staff, to the trainers, to the beginners getting back into shape, and even to those in single digit body fat - your pull-up prowess will not only draw their attention, but earn their respect and admiration as well - especially if you are a woman.

But the good news is Shawna's helping me do more pull ups with her Challenge Workout program.

She has a step-by-step guide to help anyone, even someone that can't do a single pull up, improve their strength. I like that the program addresses full body strength building, so it's a very comprehensive program.

Here's a cool workout that will help a beginner get closer to an unassisted pull up:

1-Stick ups

· 10 reps

· No rest

2-Scapular retraction

· Do as many Reps as possible

· Rest for 30 seconds

3a-Assisted pull ups with controlled descent - 10 reps

· No rest

3b- Cable Row - 10 reps

· Rest for 30 seconds

· Repeat both exercises

4-DB row

· 10 reps

· Rest 30 seconds

· repeat

5-Hanging leg raises

· 10 reps

· Rest 30 seconds

· repeat

6-DB bicep curls

· 10 reps

· Rest 30 seconds

· repeat

7-Incline DB press

· 10 reps

· Rest 30 seconds

· Repeat

8a-Push ups - 10 reps

· No rest

8b- Plank Hold - 30 second hold

· Rest 30 seconds

· Repeat both exercise 2 more times (3 Sets Total)

9-DB front raise

· 10 reps

· Rest 30 seconds

· repeat

10-DB tricep over head press

· 10 reps

· Rest 30 seconds

· repeat

11-Barbell deadlift

· 10 reps

· Rest 30 seconds

· repeat

12-Barbell squat

· 10 reps

· Rest 30 seconds

· repeat

13a-Spider crawl - 10 reps per leg

· No rest

13b-Reverse Hip Lift - 10 reps per leg

· 30 rest

· Repeat Both exercises 2 more time (3 sets total)

Static Stretching

Shawna has been able to reach 1400 with her pull up program, but her goal is to reach 10000. She's made it easier than ever for you to grab her program:

· She's lowered the price to just $19.99 (but the price will double on Friday)

· She's added the Endurance Power Builder Program as a bonus to help you drop pounds

· She's added two other bonuses not currently available: Super Hero Challenge Workouts and Hardcore Challenge Workouts

· Aaand, she's added the long awaited Ab Challenge program

Here's your chance, CLICK HERE before Friday, August 31st.

Arthur M.

http://scrnch.me/9gp8x

Are 30 Minute Workouts BETTER than 60-minute?

[Research] 60-minute Workouts WORSE than 30-minute?

In a new study published in the American Journal of Physiology, scientists found that 30-minute workouts resulted in the same amount of weight loss as 60-minute workouts.

This despite the fact that the 60-minute workouts burned TWICE the calories (600 per workout) as the 30-minute workouts (only 300 calories per workout).

At the end of 13 weeks, the 30-minute workout group lost 8.8 pounds of fat, while the 60-minute workout group lost 8.4 pounds...only slightly less, of course, but still, you'd expect MORE fat loss if you trained TWICE as long, right?

Strange, isn't it?

In fact, the scientists couldn't even explain these disappointing results from the longer workouts. But they DO know that there is some type of compensation that occurs giving your LESS results from LONGER workouts.

That clearly makes 60 minute workouts WORSE than 30-minute workouts, at least in my opinion. Bizarro workout world, I agree. But bottom line...

Long 60-minute workouts aren't necessary.

And worse, long workouts probably lead to more overuse injury.

Oh, and one more thing...

Craig Ballantyne, Certified Turbulence Trainer, has designed several workout programs that have been used in published scientific studies.

And he says, "The BAD NEWS about studies is that they are often limited by the training methods available. They often use generic workouts and machines."

So just imagine the fat loss results you could get from a professionally designed, cutting-edge 30 minute workout...

Like the new Turbulence Training Thermogenic-30.

This 4-week program contains three 30-minute workouts. They don't take a minute longer, and yet they'll give you maximum fat burning results.

Get the NEW Turbulence Training Thermogenic-30 here

To celebrate this new program release, it's on sale this week only and you'll even get the TT Backyard Buff Body program that you can do...anywhere, anytime.

It's the perfect time of year almost anywhere (almost, for my friends who live in Dubai, almost) to train outside.

Enjoy these two workouts.

Get the NEW Turbulence Training Thermogenic-30 here 

And get more results from less training,

Arthur M.

Tuesday, August 28, 2012

Controlled cheating to do more pull ups?

I want you to cheat.

There I said it.

It doesn't sound right, but yes, if you want to learn how to do more pull ups, you need to cheat a little.

You see, my friend, Shawna Kaminski (also known as the pull up queen) has a method of training called 'controlled cheating' and it's going to help get your first pull up, your tenth, or more.

According to expert Shawna K, this is how controlled cheating works...

Controlled cheating allows you to keep your body in the ideal pull-up position while "cheating" your way though your training program.

This unique method of training allows you to keep your body in the ideal pull-up position the entire time helping you build your muscle memory as well as strength and endurance.

What she discovered was that controlled cheating helped she quickly sped up her training and the results came fast. Over the next few months she decided to use herself as a guinea pig to create a variety of controlled cheating exercises to help her build up her pull-up prowess.

Then she mixed and matched these exercises and along with conventional training methods to build the ultimate pull-up training program.

See unlike all other exercises you can't build your pull up strength and endurance using traditional progressive resistance training.

Take the bench press for example. If your goal is to rep out fifteen reps with 225 pounds, you wouldn't go into the gym and load the bar up with 225 lbs and start pressing, would you?

Hardly.

You'd find yourself stuck under the bar with an injury to boot.

What you might do however is to load the bench press bar up to one-hundred pounds and then start progressively building up the weight and repetitions over the weeks to come until you knock out fifteen reps with 225 pounds.

If you want a short cut to increasing your pull up power, you'll need her Challenge Workout program. You'll learn how to use her controlled cheating method to surprisingly increase your pull ups in record time.

The good news is that Shawna has been able to reach 1400 with her pull up program, but her goal is to reach 10 000. She's made it easier than ever for you to grab her program:

· She's lowered the price to just $19.99 (but the price will double on Friday)

· She's added the Endurance Power Builder Program as a bonus to help you drop pounds

· She's added two other bonuses not currently available: Super Hero Challenge Workouts and Hardcore Challenge Workouts

· Aaand, she's added the long awaited Ab Challenge program

Here's your chance, CLICK HERE before Friday, August 31st.

I'd love to hear that you can rock out more pull ups than Shawna (who rocks 20 off pretty effortlessly here, oh did I mention that Shawna is 49?).

Arthur M.
http://scrnch.me/9gp8x

Sunday, August 26, 2012

What Your Doctor Never Told You About Fat Cells

The following is an extract of an email I received this morning:

Unfortunately, many doctors don't know the science of fat cells.

They don't realize how inflamed they are and how they are KEEPING people fat.

Today, we reveal to you...

What Your Doctor Never Told You About Fat Cells >>

Who's lookin' out for ya? ;-)

Jayson Hunter, RD, CSCS
Prograde Nutrition

PS - This is no joke. This is MUST-SEE information about fat cells.

What Your Doctor Never Told You About Fat Cells >>

5 Principles You Must Understand About Cranking Up Testosterone Levels

By Vince Del Monte – Author, No Nonsense Muscle Building

To ignite your muscle gains through the room you must learn the rules to skyrocketing your testosterone levels through the roof.  This month we’ll be returning to one of my favorite anabolic targets: high volume training combined with multijoint training.

Why is testosterone so important?

Consider it the ultimate male hormone responsible for everything about getting big and feeling like a man. Testosterone is the primary factor behind muscle growth, fat loss, strength, sex drive, aggressiveness and maintaining a competitive edge.

Unfortunately our bodies are in a “death-match” with our testosterone levels and we can begin to fall prey of low testosterone levels in our mid 30s and 40s. If you don’t follow the training rules below and the nutrition and lifestyle rules, I’ll share later, then you’ll accelerate your rate of losing muscle, hair, memory, sex drive, sex appeal and sex!

The good news is that this “leakage” of T levels as you age can be reversed and maximized naturally – with this months weight training guidelines, nutrition and lifestyle strategies.

The secret is knowing which rules and lifting styles will best drive testosterone levels higher and fortunately science has the answer. Research shows that T levels increase quickly when you lift heavy with lots of sets, target multiple bodyparts per workouts, rely on multiijoint exercises and achieve short rest periods between sets. Consider this month’s Phase your “magical-supplement” that boosts hormone levels without therapy and drugs. 

Principle #1: Train Heavy

Start off by training with a load that you can only do around 5 reps. This weight will be 85% of your one repetition max.  The key is to not go so heavy that you get an aneurysm but to keep the majority of the workout around your 10-rep max.  Research shows that fast and explosive style lifting has little or no change in T levels.

Principle #2: Stick With Multijoint Exercises

This ties into Principle No. 1, which demands you to lift heavy and keep you in check. Using multijoint movements lets you hit the bulk of the muscle fibers so you’ll experience a greater response in T levels.

Principle #3: Pair Up The Small Groups With Big Muscle Groups Each Workout

Studies show that pairing up big muscle groups like squats, benches and rows increase T levels more than doing tricep pressdowns, bicep curls and ab crunches, even though your intensity output is the same. One study showed when men did a bicep workout only, their T levels did not budge. But when they trained legs in the same workout, their T levels went up 40%.  Small muscle groups should always be paired with at least one large muscle groups to give T levels a boost.

Principle #4: Crank Up The Volume

Research studies showed that workouts that achieve closer to 100 reps per workout have a great influence on T levels rather than workouts that only achieve 30-50 reps per workouts.  The key is that the working load is around 75% of 1RM.

Principle #5: Rest Less

When you start extending your rest periods into “happy hour” with your buddies and trying to get the phone number of the cute front desk girl, your T levels may suffer along with your muscle gains. Research studies show that once your rest periods extend beyond 60-seconds, T levels began to sink.  This month you’ll keep your rest periods at 60-seconds max, which will provide plenty of time to recover, still lift heavy and use multijoint movements without dampering your T levels.

The Sun And Testosterone!

This tip comes from the old-school bodybuilders from the 60’s and 70’s. Check it out:

The sun’s ultraviolet rays stimulate the production of luetenizing hormone, which in turn stimulates the production of testosterone.  This isn’t new news, however. It’s more like forgotten news in the bodybuilding world. You can find studies from the 30s and 40s that demonstrate that moderate ultraviolet radiation can have a very positive impact on testosterone production and physical conditioning. And it wasn't even news then, ancient athletic training regimens (Roman gladiators, Greek Olympians) often included sunbathing with the belief that the sun fed the muscles. Turns out that they were onto something.  Ever see Pumping Iron with Arnold?  He rested in the sun between workouts!

So why don't you hear of it? Two reasons: One, there is no profit in it. And two, the reason that you're undoubtedly thinking of, the sun has been villanized by the medical community. We've been told to avoid it at all costs, wear protective clothing or at least slop on excessive sun protection lotion.

All of this to protect ourselves against skin cancer. Skin cancer, however, has continued to increase right along with the sales of sunscreens. Greater increases have been noted in urban areas where people spend more time indoors than in rural areas where people are outside much more often.

And recent studies have shown that moderate sun exposure can actually decrease your

risk of developing many cancers. Vitamin D, a vitamin our bodies produce through sun exposure, and its role in maintaining health has become a very hot issue. Many researchers and doctors are now suggesting that some sun exposure and its many noted benefits far outweigh risk factors.

No one is suggesting you get excessive sun. You don't want to burn. But coming out of your cave for a bit each day may just prove a positive for your general health and provide a testosterone boost for your muscle building goals. In terms of testosterone, getting some sun on your back has been shown to have the greatest effect.  Shoot for at least 20-minutes of outdoor activity each day.

Thursday, August 23, 2012

Amazing Way to Finish ANY Workout

So, I heard about Mike Whitfield's approach to eliminating cardio (including intervals) after your workout and I was crazy enough to try one of the 10 finishers from his bonus,  Xtreme Fat Loss Finishers.

Here it is if you want to try it yourself (but be warned, this is tough). In fact, make sure this is done AFTER your favorite workout:

The "Xtreme Tres" Finisher (found in the bonus)

Complete the following superset 8 times, resting for 10 seconds between supersets:

1A) Burpees (3)
1B) Prisoner Squat (3)

That's one of the finishers from his client's programs that helped him drop 34 lbs in just 12 weeks AND win $1,000.

Of course, it's no wonder... even if your diet isn't perfect, you're bound to drop fat doing crazy, but effective finishers like that.

=> You can look at the full program here

Now I want to share with you how to approach his density finishers (finishers in which you do as many rounds as possible in a certain amount of time... usually 3-5 minutes):

DON'T train to failure... if you leave about 3-5 reps in the tank during a metabolic finisher, you'll find that you can put in more reps and sets overall.

And that means more calories being burned...

... which means YOU smash a plateau

That's one of the secrets he has learned with his clients, and that's how they approach their finishers with their programs.

Mike hasn't "prescribed" cardio to any of his online or offline clients in years. He keeps creating these finishers for them to do.

And they love them...

... because they lose even stubborn fat (yes, men AND women).

So, try that finisher after your next workout and let me know how it goes.

And check out Mike's finishers to not only burn more calories, but get your core stronger, too.

But hurry, his bonuses expire Friday :(

=> Check out his crazy finishers here

Arthur M.

Important Lesson From Rosie O'Donnell's Heart Attack

The following is a portion of an email I received today from Prograde Nutrition:

By now, there's a good chance you have heard that Rosie O'Donnell had a heart attack the other day.

While we don't wish a heart attack on anyone, it is a great opportunity for us to remind everyone that women have heart attacks too!

We typically associate them with men, but that is FAR from reality.

Today, Dr. Walsh is back with some amazing information about calcium supplements and heart attacks.

Do Calcium Supplements CAUSE Heart Attacks? 

Because you love them, please be sure to forward this email to friends and family members - especially any you know that take calcium supplements.

Do Calcium Supplements CAUSE Heart Attacks? 


Who's lookin' out for ya? ;-)

Jayson Hunter, RD, CSCS
Prograde Nutrition

Post Workout Banana Bread Shake

I am having a great day and I wanted to share with you the awesome and tasty treat responsible for my good mood! :)

This morning, after my workout, I made myself a delicious Banana Bread Shake!

I took this recipe from my good friend Dave Ruel aka The MuscleCook.

It’s Dave’s birthday this week, and to celebrate he is putting Anabolic Cooking Cookbook on sale at a huge discount, check it out:

HUGE Discount on Anabolic Cooking <= Dave’s birthday celebration

Anyway, here is the recipe for the Banana Bread Shake:

Makes 1 Shake

Ingredients

  • - 2 scoops Vanilla Whey Protein
  • - 1 Banana
  • - 1/2 Cup Quaker Oatmeal (cooked in water)
  • - 1/2 Cup Bran Flakes
  • - 350ml of Water
  • - 30g of Dextrose (Only if consumed Post-Workout)

Directions

Blend and Enjoy!

Nutritional Facts

  • Calories: 498
  • Protein: 56g
  • Carbohydrates: 64g (34g if no Dextrose)
  • Fat: 2g

Try it, I'm about 110% sure you'll like it!

Do you like to get in shape while you EAT great tasting food? Dave Ruel is a master at it and they've put together more than 200 SIMPLE recipes that require little time and even less cooking skill.

All of Dave’s recipes are at MORE THAN HALF OFF this week for Dave’s birthday!

Don’t delay and go grab you copy today:

HUGE Discount on Anabolic Cooking <= Dave’s birthday celebration

Enjoy!

Arthur M.

Wednesday, August 22, 2012

The Best Tasting Homemade Protein Bar Recipe!

I just got this recipe from my good friend and super fitness cook: Dave Ruel. (The author of the Anabolic Cooking Cookbook). By the way it’s Dave’s birthday this week, and to celebrate he is putting the new edition of the cookbook on sale this week at a heavy discounted price:

HUGE Discount on Anabolic Cooking <= New Edition at more than half off

Just like Dave, I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called "Protein Bars"...

But, the problem was that commercial Protein Bars are more than often LOADED with sugar, and cost on average $5 a bar...

but thanks to Dave, the perfect homemade protein bar exists!! One that has all the good stuff and none of the bad.

And, in addition from being healthy, they are super cheap to make: less than 50 cents per bar!!!

Hope you enjoy these bars! :)

Here's the recipe:

Makes 5 Bars

Ingredients: 
- 6-8 scoops chocolate protein powder 
- 1 cup oatmeal 
- 1/3 cup natural peanut butter 
- 3 tbsp honey 
- 1/2 cup 1% milk 
- 3 tbsp crushed peanuts

Directions 
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk. 
2. Form into 5 bars and then roll in the crushed peanuts to finish. 
3. Place in the fridge for about 30 mins

Nutritional Facts 
(Per Serving - 1 Bar)

Calories: 452 
Protein: 50g 
Carbohydrates: 36g 
Fat: 12g

Dave Ruel's Cookbook features many protein bar recipes and over 200 "Anabolicious" step-by-step, easy to make recipes, so you will never be bored with your diet again.You will become a chef in no time, and will keep your family and friends healthy along the way.

It's by far the best cookbook I've seen so far, that will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it's more than just a cookbook, "Anabolic Cooking" is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies...

Make sure to go grab your copy this week as Dave is celebrating is birthday and hooking us up with a HUGE discount:

HUGE Discount on Anabolic Cooking <= Dave’s Birthday sale

Don’t miss it!

Arthur M.

Tuesday, August 21, 2012

3 Must-Know tips to fight "Ana-Metabolic" adaptation

Do you know what the "Ana-Metabolic Adaptation" phenomenon is?

Well, in layman terms this is basically the ability your body has to adapt to certain foods that are consumed over and over again on a regular basis.

To give you an example:

If you eat pretty much the same type of foods day in and day out, your body will get used to them and it will consequently slow down your metabolism.

Now this SUCKS because a slow metabolism means you'll lose lean muscle and gain bodyfat...

The exact OPPOSITE of what we actually want to do!

So here are 3 easy tips that you can start using right away to help avoid this dreaded "Ana-metabolic Adaptation" from ever occurring in your body...

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

#1: Vary Your Macro-Nutrient Sources!

It is absolutely critical that you frequently rotate your food choices. For example, do not rely on chicken breasts, canned tuna, and protein shakes as your ONLY protein sources.

Make sure to get a wide variety of protein from other food sources such as lean cuts of beef, lamb, pork, wild game, etc. Include all kinds of fish and seafood in your nutrition program. Also make sure to include eggs / egg whites and dairy products to get a wide spectrum of high quality protein sources.

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

#2: Use Spices!

Not only will spices add taste, flavor, and excitement to your meals. But the latest research has revealed that cooking with spices like Cinnamon, Garlic, and Ginger can jack up your metabolism, control your blood sugar, and improve your insulin resistance.

All of these things will help you strip away those excess pounds of stubborn blubber while ensuring that the calories you eat get shuttled towards building lean rock hard muscle mass!

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

#3: Strategically Time Your Nutrient Intake!

It is a proven fact that consuming the right nutrients at the right times, can more then DOUBLE the Anabolic and Metabolic response you get from the foods you eat.

Basically it's not just "What You Eat", but "When You Eat It" that has a HUGE impact on your muscle building & fatloss results!

Now I can't go into a whole lot of detail about all the specific times in this short e-mail, but I will say this... First thing in the morning when you wake up and right after your workouts 
are 2 of the most critical times of the day when you NEED to consume high quality muscle building nutrition.

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

So there are 3 killer tips that you can use to keep your Muscle-Building and Fat-Burning hormones running at their full optimal Anabolic and Metabolic capacity!

And if you'd like to beat this process and get access to the Best tool for it, the new edition of the best-selling cookbook Anabolic Cooking is on sale this week.

Be sure to check out:

The Best Bodybuiding and Fitness Cookbook <= at more than half off

The "Anabolic Cooking" recipes and approach were purposely designed with all of these specific nutritional concepts in mind.

This is so much more than just another "Bodybuilding Cookbook".

This is a Very Powerful Nutritional Tool that anyone can use to take their physique to the next level. While at the same time increasing your strength, energy, and stamina simultaneously!

You see your body works like a machine, and just like any machine, it runs a heck of a lot better when you fuel it properly. So don't settle for less then the best you can be!

"Anabolic Cooking" is by far the best cookbook and complete nutrition guide out there for maximizing your results and avoiding the pitfalls of "Ana-Metabolic Adaptation".

And... for the next couple days you can have your very own copy of this killer Muscle-Building & Fat-Burning Nutritional Tool for cheaper!

Grab your copy now at ===>   Get Anabolic Cooking for less!

Enjoy,

Monday, August 20, 2012

You’re not still using this for pain are you?

You’re not still using NSAIDs (anti-inflammatory drugs like Ibuprofen or prescription versions) for back aches to help get you moving again, headaches, sprains, arthritis, and other nagging pains, are you?

You already know they give only temporary relief, but did you know this is because they do not fix the underlying cause of your pain, and that’s why it comes back so fast…

NSAIDs can also raise the risk of ulcers and heart problems… should you take an NSAID every day if you have arthritis or chronic pain, when this unique natural alternative is available (more on that below)?

I recently learned some surprising and welcoming facts from doctor friend of mine who spilled the beans on the TRUTH ABOUT PAIN and how to fight it effectively instead of just trying to mask it like you’re probably doing now.

I’m going to explain some of what I learned today, including the source of your pain, and then give you the all natural solution that’s working for us in place of potentially dangerous drugs…  sound good?

Alright, let’s get to it…

There are ONLY two basic physiological types of pain:

1. Tissue-pain

and

2. Nerve-pain

If you have a condition like sciatica, herniated disc, stenosis or scoliosis you probably suffer from BOTH types of pain. You have both tissue-pain caused by inflammation and this causes nerve-pain by exerting pressure on your nerves (sciatica is a very common example of this).

If you’ve ever injured your back, the pain is almost all inflammation related… because inflammation is your body’s natural reaction to trauma.

Which brings me to a VERY important reason WHY YOUR PAIN ISN’T GOING AWAY LIKE IT DID WHEN YOU WERE YOUNGER…

To get rid of your pain, you’ll have to first get rid of the tissue inflammation…

…and second, get rid of any ongoing causes of inflammation.

Also, do you feel a lot of nerve pain?

Things like shooting lines of pain, burning, numbness, and pinching tend to be nerve pain.

But guess what?

Often the pressure and pinching of the nerve occurs because the surrounding tissue is inflamed and expanded!

Now, here’s why your pain won’t go away, especially as you age…

As you get older your production of the enzymes that reduce your inflammation decrease, so your pain goes away slower, and slower as you age.

Remember spraining an ankle, or pulling a muscle during your 20s?

You probably recovered in a couple of weeks or less. But the same injury now nags at you for months… (I know this from my weekly basketball game… my wife is always saying I come  home each week with a new ‘nagging’ injury… and as much as I hate to admit it, it’s true… sometimes even the slightest pull or strain lasts at least twice as long as it used to!)

Your body just isn’t dealing with inflammation as well as it used to… and I’ve found if you don’t reduce the inflammation the pain is just not going to go away.

This is why most doctors will prescribe an anti-inflammatory (NSAID) when you have pain.  But none of us want to be stuck on prescription drugs all the time (not to mention that some stats show prescription anti-inflammatories have a terrible record of putting people’s lives unnecessarily at risk).

The All Natural Pain Fighting Solution You’ve Been Waiting For: SYSTEMIC ENZYME THERAPY

Systemic Enzyme Therapy has been used in numerous countries throughout the world for over 50 years, yet most people have no idea what it is and that it’s readily available to help fix your pain and get you moving again!

Enzymes are basically the main line of defense against inflammation. Enzymes are NOT anti-inflammatory drugs but rather reduce inflammation by neutralizing the bio-chemicals of inflammation to levels where the creation, repair and regeneration of injured tissues can take place.

Yes, reducing inflammation helps speed up recovery from sprains, strains, fractures, bruises, contusions, surgery and arthritis!

So now you know why NSAID’s may give only temporary relief and do not fix the underlying cause of the problem, whereas systemic enzymes work to reduce the inflammation and promote healing without any side effects…

And the best solution I’ve found to delivery this type of safe natural enzyme therapy to your aching body is something called ‘Heal-N-Soothe’.

Heal-N-Soothe replaces the inflammation-fighting enzymes your body isn’t producing enough of anymore, as the enzymes go right to the root of inflammation where the repair and regeneration of injured tissue takes place.

This stuff neutralizes the bio-chemicals that keep inflammation from going away… just what the doctor ordered!

And this means you can reduce the inflammation and pain naturally… without any of the side effects that are typical of medications.

Did you know the same natural anti-inflammation properties that deliver whole-body pain relief ALSO could fight Heart Attack , Stroke and Alzheimer’s?

The New England Journal of Medicine reports: “there is convincing evidence that inflammation is strongly linked to heart attacks and stroke.”

A Harvard study agreed: “half of all heart attacks are CAUSED by inflammation.”

Plus, a study in The Annals of Neurology , the official journal of the American Neurological Association, concluded: “inflammation is linked to Alzheimer’s and other degenerating diseases.”

There is simply no doubt about it, tissue inflammation in your body is deadly stuff!

And you now know it’s also one of the PRIMARY causes of pain in your body.

If you are not doing anything to address inflammation in your body it will make your life miserable because every day you’ll wake up with more aches and pains…

…your back will hurt more and more as the months go by…

…pain will become a bigger and bigger part of your life.

And finally, inflammation could cause an early death (sounds a bit extreme but it’s true).

But you when you’re using systemic enzyme therapy like those taking this Heal-n-Soothe solution, you’re fighting and reducing tissue inflammation throughout all of your body’s systems…

…you’re reducing inflammation in your muscles, your arteries and blood vessels,  and tissue throughout your entire body so you can get moving again.

Now the coolest part of all of this is I convinced the guys responsible for helping so many people with Heal-N-Soothe to let us try a full 30 day supply for FREE!

Get Moving Again Pain Free With Heal-N-Soothe FREE… <– Click Here

Like me you may have had some skepticism about certain natural remedies like this in the past, and you had every right to be, but of course the only way to know for sure that this will work for you too is to try it.  That’s why I DEMANDED that these guys let us try it and see for ourselves… makes sense, right?

There’s one problem though… while they agreed to my demands (lol), they did tell me they can’t do this for everybody, so they’ve limited the number of free bottles for us to about 100… give or take a few, that’s all they can offer right now.

Stop Using Dangerous Drugs That Only Mask The Pain & Try Heal-N-Soothe FREE (1st 100 bottles only)… <– Click Here

I guess most of their supply goes to their Heal-N-Soothe Smartship Program members who have requested to receive a bottle every month automatically, so I understand the limit they’ve put on it.

Anyway, I can’t wait to hear about your experience using Heal-n-Soothe…  after you get your free bottle in the mail and try it out for a few days, make sure to come back and let us know how it’s working for you in the comments below…

Here’s to getting lean, strong and healthy for life,
Arthur M.

How to get SHREDDED with finishers

How to Get Shredded with Finishers
Mike Whitfield, CTT
Author, Ab Finishers
http://scrnch.me/abfinishers

Ohhhh those annoying and frustrating last 12 lbs and that lower belly fat that just won't go away.

And seeing these Olympians recently hasn't helped either. All of these athletes are showing off how they are eating thousands of calories per day, yet have single digit body fat.

Here's the TRUTH - these shredded athletes are not doing hours of cardio OR lots of body split training. They are doing fast, high intensity metabolic workouts.

That's how my Transformation Contest winners won $4,500 in contest money - they used metabolic resistance training and metabolic finishers, all while getting their core stronger at the SAME time.

In fact, they didn't do ANY cardio at all. Their "cardio" was metabolic finishers.

But let me be clear - metabolic finishers only take a fraction of the time cardio takes (even intervals). Some of them only take a few minutes.

But they are CHALLENGING.

With some of the most unique and crazy set and rep schemes you have ever seen, and challenging exercises like the Spiderman Pushup Plank and the Burpee X-Body Mountain Climber combo, you'll be utilizing every muscle in your body to burn tons of calories during and after training.

So, be sure you're ready for something like this and you want faster results.

That lower belly fat doesn't stand a chance using these 33 unique metabolic ab finishers.

And more importantly, you'll get a stronger back and core, all without a single crunch or sit-up.

Plus, you'll get my NEW Metabolic Resistance Training program, Crank 2.0, that has been a big hit with my "guinea pigs", including another TT Transformation Winner.

In fact, I set up that program so that you can use the metabolic ab finisher that goes with the program, or you can even choose your own grand finale and pick a fat-burning
metabolic ab finisher from the 33 Ab Finishers manual including:

"Abs Four Sure" with the rest periods of just 4 seconds "Jumping Six-Packs" with a variety of heart-thumping moves "The Mowin' and Rollin'" with a variety of high reps and challenging ab exercises

... and more

You'll use a variety of circuits, supersets, countdowns and short rest periods that will get you ADDICTED to working out.

I've been training with finishers for years, and the "Core 10-4" finisher gets me every time. My abs are always sore the next day after that tough finisher.

Get shredded with Ab Finishers here
http://scrnch.me/abfinishers

Saturday, August 18, 2012

The Top 5 Dumbest Things People do to get a Six Pack

Getting a six pack is right at the top of just about every guy's wish list. But when you take a look around at the average guy, he's a long way from having a six pack.

And why is that? Well, there are two main reasons. Firstly, getting a six pack does require a lot of work, there's no hiding from that. If anyone tells you otherwise, I wouldn't listen to them at all.

Secondly, most people are going about it the wrong way. So in this article I'm going to outline what I think are the 5 dumbest things I see people do to get ripped.

Don't stress if you've been doing any of them. It's not really your fault. As you'll see, the people who should be showing you the correct thing are actually misleading you.

1. Expecting Supplements to Get them Ripped

This is number one because it's both the most common and most wrong mistake I see. But it's not really the fault of the consumer. After all, you don't expect to see lies in advertising, but in the case of fat loss supplements, that's exactly what you're seeing.

Supplements are by no means evil, but they're vastly overrated. When they're used for convenience, they're great. When they're used to make up for a deficiency in your diet, they're great. When you try and use them as a substitute for hard work and dedication, they're absolutely useless.

A diet pill won't ever get you ripped. Of course, supplement companies prey on the fact that people don't know this. In fact, they're laughing all the way to the bank.

So if you want to get a six pack, stop focusing on what supplements to use and focus on diet and training instead. I know that you don't want to hear it, but that's the truth.

Stop getting excited every time you hear about the magic pill that's going to get you ripped without doing any hard work. It's not going to happen, so either get real or stay in fairy land, it's up to you.

2. Expecting to get ripped by using Ab Machines

Yes, you know the ones I'm talking about. They're the ones that you see plastered across your TV screen every time an infomercial comes on. According to these ads, all you need to do to get a ripped set of abs is to exercise for 5 minutes a day.

Wow, really! If only things were so easy...

The truth is, you could exercise on those things all day and you'd never get a set of abs. The truth is that you don't have a six pack because you've got too much fat covering them up.

So your main priority should be in getting rid of that fat. Sure, you still need to work those abs, but you'll get more results if you can burn away the fat.

Also, there are plenty of exercises you can do for free that are even more effective than those ab machines (I'm not going to mention any specific names because I don't want to get sued).

So put away your credit card, you don't need them. Instead, focus on getting your diet and training regime spot on. Implement a good diet program and train the correct way and in a couple of months you'll be laughing about those people who want to buy ab machines.

3. Trying to Learn from Muscle Magazines

Yes, muscle magazines aren't really your friend either. Most people blindly follow them because they assume that anything that is in print must also be true.

But that's not true either. Muscle magazines are in the business of selling copies of their magazines so they can charge more for their advertising.

So in order to do this, they'll tell you whatever they think will sell more copies. And that's why you see them listing all sorts of outrageous headlines every single month.

Also, something you might not know is that all the major magazines are owned by giant supplement companies. Which is another reason you see so many ads for supplements out there.

Now, educating yourself is great. In order to get a six pack you do need the right information, but you shouldn't be getting it from muscle magazines who only want to sell advertising space.

4. Trying to Learn from Internet Forums

Like I said in the last point, educating yourself is great. If there's one thing I've noticed in the people who are able to transform their bodies, it's the willingness to learn how to do things properly.

The problem is that most people choose the wrong places to learn from. Magazines are one place where people go wrong (as you've just learned) and another common place are internet forums.

And it makes sense to go there and learn. After all, they're places where large numbers of "experienced" people gather. The truth is, most forums are full of people who don't know what they're talking about.

Sure, some of the people in there really are people to take notice of, but unfortunately they're drowned out by the number of 13 year old kids and older guys who are armchair experts.

So take any information you get in forums with a grain of salt. Unless you already know what you're doing, it's going to be hard to differentiate between the guys who know what they're on about and the guy's who you shouldn't be listening to.

But of course, if you're new to this and you don't really know what you're doing, it can be hard to differentiate. So find a more reliable source of information...

5. Fad Diets

Every so often, a brand new fad diet comes along that people claim to be the next big thing. The truth is, "diets" don't work. If you want to get a six pack, you need to understand the principles behind eating well.

You need to understand what to eat, how much to eat and when to eat. If you can master those, you'll never have to go on a "diet" instead. Eating well will become a part of your lifestyle and then the abs will come with it.

If you want abs, you need to eat in a way that you can keep up for a long time (that is, the rest of your life) and that's just not possible if your fad diet is recommending that you just eat lettuce leaves for 2 weeks.

Learning to eat right isn't all that hard. If you stick to high quality, lean proteins, slow releasing carbohydrates and good sources of fat, you'll turn your body into a fat burning machine.

Ok, so there you have the 5 dumbest ways people try to get six pack abs. I hope that if you've been guilty of any of those in the past that you stop doing them and start applying the real strategies that will get you ripped
as fast as humanly possible.

To learn more about how to get a six pack without any gimmicks or fat loss pills, check out the following website that gives you step by step diet and workout plans so that nothing is left for to guesswork.

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

The Lazy Man’s Guide To Abs

Friday, August 17, 2012

How to ELIMINATE PAIN... without medication!

If you're anything like me, PAIN is no stranger to you.

Now that I've grown old-er (emphasis on the "-er"!), it seems like it's a constant battle between neck pain... back pain...  joint pain... muscle pain... etc.

There's a very good reason for this...

Most pain in your body is caused by "inflammation".

Inflammation, although it causes pain and swelling, is your body's way of actually promoting healing by calling upon your body's own natural healing mechanisms.

However, as we age, your body doesn't manage inflammation very well.

Why?

Your body's main defense against inflammation is through the production of what are called "Proteolytic Enzymes".

These little "pain fighters" directly control inflammation and when the inflammation is gone, the pain also goes away.

Unfortunately, after the age of 25, our own natural production of these enzymes begins to decline.

That's why as we age, we "feel" more pain.  Inflammation runs rampant and we have less of our own natural enzymes to deal with it.

So if you're like most people, what do you do?

You start popping pills, right?

Prescription meds from your doctor... over-the-counter NSAID's (like Advil)... anything to stop the pain and make life manageable!

It's INSANE!

I mean remember... your body is DESIGNED TO HEAL ITSELF!

Yet we try to compensate for our body's own natural pain defenses by simply MASKING the pain with dangerous medications.

     (Case in point: NSAID's - like Advil - put over 100,000 people in the hospital each year...and KILL over 16,000 a year!)

So what CAN you do to get rid of the pain without destroying your health in the process?

The answer is so SIMPLE that you'll almost laugh...

All you have to do is REPLACE your body's own natural inflammation fighters and you eliminate the pain!

You see, the proteolytic enzymes your body is deficient in can actually be replenished very easily.

It's 100% safe and natural, and here's the kicker...

Not only do these enzymes take away the pain and inflammation...

     ...enzymes actually HEAL the source of your pain!

That means long term relief from pain and not just the short-term "band-aid meds" most doctors will prescribe!

     Look, you want to get rid of the pain, right?

     You don't want to destroy your liver and body with dangerous prescription meds and over-the-counter NSAID's, right?

     You want to nurture your body's own NATURAL healing process, right?

Of course you do.

Then what if I told you you could actually "test" this all-natural "enzyme therapy" yourself and start getting rid of the pain right away...

     ...for FREE?

Got your attention?

Here's the deal...

  1.  Right now, you can pick up a FREE BOTTLE of the proteolytic enzymes that are the foundation for one of my favorite products called "Heal-N-Soothe".

     Just go to www.Heal-And-Soothe.com to get your free bottle

  2.  Take as little as 1 capsule about 30 minutes before a meal, up to 3 times a day.

  3.  The enzymes and 11 other natural ingredients go to work and pain literally dissolves away in minutes... and then keeps on working!

  4.  One bottle will last you up to a month and you can finally throw away those nasty NSAID's once and for all while feeling good that your body is healing itself the way it's designed to do.

There are over 76 MEDICAL RESEARCH STUDIES that have proven this method works and you can test it yourself for FREE right now.

What do you have to lose, right?

If you battle with any pain at all, then as far as I'm concerned, this is the best health choice you may make all year!

I've been using Heal-And-Soothe myself for only about a week now and I've already noticed more mobility and less pain.

I highly recommend you pick up a free bottle now and feel the difference for yourself!

Enjoy a pain-free life my friend! :-)

Look great...feel great...BE GREAT! ;-)

Arthur M.

P.S. - The benefits of this enzyme formula go even FURTHER beyond getting rid of your pain.

  *  You'll also feel increased joint mobility so bending over won't be so difficult.

  *  You'll get sick less often as your entire immune system get's a boost.

  *  There are even studies that show that enzyme therapy can improve heart health and prevent Alzheimer's!

With NO SIDE EFFECTS, there's literally no reason not to give this a try.

Especially since you can try it for free, right?

Go to www.heal-and-soothe.com NOW and claim your FREE BOTTLE!

Assessment and Exercises for Knee Injury Recovery (Video)

Check out > > > Assessment & Exercise

Thursday, August 16, 2012

How To Get Wide - 3 Steps To An Impressive V Taper

Building a "V" shaped upper body or V taper, is a desirable goal that many trainees wish to attain. A "V" shape gives the illusion of a small waist and wide shoulders.

Having wide and developed shoulders and a wide and thick back is what sets apart serious muscle builders from weekend warriors.

A wide upper body will also make you stand out everywhere you go form the beach to the bookstore. There are three main muscle groups that you need to focus on the most in order to build an impressive V taper.

How To Get Wide Step #1: Build The Lats


The lats (latissimus dorsi) are the muscles that cover the sides of your middle back, inserting into the armpits. As a bodybuilder, you'll stand out by building bigger and wider lats.

There are two main exercises you'll need to perform in order to build lat width and thickness. The first and best lat widening exercise is the chin-up or pull-up. Chin-ups and pull-ups will build mostly back width and some thickness as well. The second exercise you'll want to focus on is the row, with both barbells and dumbbells.

How To Get Wide Step # 2: Build Your Deltoids


The deltoids are the muscles that cover the shoulder joint, giving the shoulders a round shape. Your main focus when you are trying to build an impressive V taper needs to be to build a strong, round pair of deltoids. This will give your shoulders a massive and wide "capped" look.

The best way to build wide and thick deltoids is to use both a heavy pressing compound movements and isolation exercises. On dumbbell and barbell presses, use as much weight as you can without sacrificing good form. Dumbbell raises should always be done under control, never by swinging the weights.

Exercises that will build impressive shoulder width and thickness are: seated dumbbell presses, barbell military presses, dumbbell lateral raises, bent over dumbbell lateral raises, and cable lateral raises both to the front and behind the back.

How To Get Wide Step #3: Build & Tighten Your Abs


While you might not consider abs an important element in building a V taper, having well developed abs is just as important as having wide lats and shoulders. Having a compact midsection sets off the shoulders and contributes to the V shape.

In order to build an impressive V taper, you'll need to focus on building the abdominal muscles only and staying away form any exercises that might thicken your obliques and waist.

Therefore, I recommend that you stay away form doing side bends and any other exercises that might thicken the obliques such as very heavy (2-3 rep) deadlifts and squats. Concentrate most of your abdominal routine around crunches, leg raises, sit-ups, hanging knee raises and machine crunches.

To sum up, building an impressive V taper requires not only a well developed and wide set of delts, but also a wide and thick back and a small, well developed midsection.

About The Author


Adi Crnalic is a top natural bodybuilder, certified personal trainer and creator of the step-by-step muscle building course that shows you how to pack on 20-40 pounds of muscle in just weeks! - Massive Muscle Building

Wednesday, August 15, 2012

5 most harmful pain medicines... (do you still take these?)

Here's an article you must read as soon as possible if you or a loved one are using any type of pain medication, whether over the counter or prescription:

The 5 most dangerous pain medicines... <--- Click Here

Advil, Aleve, Bayer, Celebrex, Demerol, Motrin, Naproxen, Oxycontin, Percocet, Tylenol, Ultram, Vicodin...

... which ones are safe and which can be not only harmful, but deadly?

The 5 most dangerous pain medicines... <--- Click Here

Constipation... Dizziness... Drowsiness... Headache... Heart Attack... Internal bleeding... Liver Failure... Nausea... Stroke... Vomiting...

One study estimated over 16,500 people die each year from medicines like these, while another found one popular drug people are 3.4 times more likely to have a heart attack while taking the recommended dose!

So how are you supposed to deal with pain effectively without putting your health, or life, at risk?

Find out now, and tell your friends:

The 5 most dangerous pain medicines... <--- Click Here

I know you value your health and the health of your loved ones more anything, so please read this as soon as you can.

Stay safe,

Arthur M. 
P.S. Once you're done reading this article, you're going to want to send it to everyone you care about, it is that important...

...so just click the 'forward' email button in your email program or the ‘send link to’ browser button and help protect those you care about... it's easy, you will look like a hero and they'll thank you for it!

The 5 most dangerous pain medicines... <--- Click Here

Tuesday, August 14, 2012

How to Get Shredded with Finishers

How to Get Shredded with Finishers
Mike Whitfield, CTT
Author, 3-Minute Bodyweight Finishers
http://scrnch.me/bwspecial

We've all been there... PANIC mode. You panic because of one of two things:

1. You need to drop fat fast
2. You have hit a plateau

There's a method you need to implement

IMMEDIATELY, and that's using metabolic resistance training COMBINED with metabolic finishers.

As a matter of fact, I've created

ZERO equipment workouts using these two powerful fat-burning methods.

AND... these two methods combined are even more efficient and powerful than long, boring cardio and even intervals.

But let me warn you, they are challenging.

I throw everything in these programs, including metabolic resistance training supersets AND circuits, metabolic conditioning circuits and of course, metabolic finishers, which will torch even the most stubborn fat.

You'll love the 3-minute BODYWEIGHT finishers that you can tag onto ANY workout to burn more fat in less time and basically smack a plateau in the face, including the gauntlet style.

The Gauntlet  style finishers are the brutal method of choosing one exercise as  the "gauntlet"... like this one:

Single Leg Burpees (5/side)
Goblet Switch Lunge (10/side)
Single Leg Burpees (5/side)
Decline Close-Grip Pushups (15)
Single Leg Burpees (5/side)

And that one is not even in ANY of the manuals. If you listen carefully, you actually HEAR the fat burning... or it's bacon.

Either way, it's an awesome way to end your workout without ANY cardio or intervals.

So, to use this powerful method, you need the "Bodyweight Torch" MRT workout and then follow it with the finisher that is in the manual, OR ...

... you can create your OWN grand finale using any of the 3-minute Bodyweight Metabolic Finishers in the bonus manual.

And don't worry, if you're a fan of interval training, you can attempt any of the Cardio Addiction Finishers (yet another bonus manual). That's the crazy, yet effective method of combining metabolic finishers AND intervals like:

"The Metabolic Ride"
"Bulgarian Cardio"
"Lunge and Lungs 2.0"

That's how you'll let go of the PANIC button. Use a combination of metabolic resistance training, metabolic conditioning circuits and metabolic finishers...

... all with ZERO equipment.

=> Release the Panic button here

Mike Whitfield, CTT

P.S. You can get Mike's crazy, but effective 3-minute bodyweight finishers right here

=> Zero Equipment 3-Minute Finishers

Monday, August 13, 2012

Get Ripped with Hardcore Workouts

By Craig Ballantyne

When it comes to losing your last 10 pounds, then you need hard-to-your-core workouts.

Designed with advanced fat loss and muscle gains in mind, the TT Hardcore workout system uses intense training techniques designed to get you rapid fat burning results.

In fact, you're going get ripped with these classics.

But beware...these Hardcore workouts are for ADVANCED users only.

With challenging barbell complexes, difficult bodyweight exercises, awesome 5x5 trisets, and my plateau-busting adrenaline-style intervals, you'll recruit maximum muscle to burn mega-calories during and after training.

Needless to say, ONLY use these programs IF you're advanced and ready for hyper-fat burning results.

Stubborn fat simply doesn't stand a chance against these Hardcore workout routines.

Plus, you're going to get a bonus workout, one of my Trademarked Metabolic Resistance Training programs - TT MRT 2K12.

It includes what I call  Muscle-Metabolic Resistance Training, or M-MRT for short.

By borrowing some squeezing techniques bodybuilding (yes, bodybuilding!), your workouts will be even better, more intense, and more effective for building muscle and burning fat at the SAME time.

You'll use NEW exercise tempos, which force your body to train with MORE intensity for greater muscles exhaustion.

PLUS, we'll use the 90% rep technique combined with the squeezing techniques to dramatically increase the amount of fat-burning, muscle building tension.

I'll be honest, I've been training for over 20 years and I can't ever remember my legs feeling exactly like they did after workout A in this program. Enjoy.

Add it all up and that's where the M-MRT kicks into your program and completely changes the dynamics of the workout. Basically, you'll burn way more fat with this program, while building lean, sexy muscle at the same time.

It's the end of your belly fat as we know it.

http://scrnch.me/77feo

7 Ways To Gain Muscle Mass

When you're trying to gain muscle mass, you have to keep in mind that all bodies are different and that gaining muscle mass is a little bit easier for some people and more difficult for others. Building a lean muscular and strong body is all about eating the right foods at the right times, training correctly and giving your muscles enough rest in-between workouts.

There are many different training programs designed to help you build muscle and gain weight, but the best way to gain muscle mass is to train with barbells and dumbbells as well as to be consistent with following a structured weight training routine that targets your entire body over the course of a week.

In this article, we'll go over 7 important muscle building methods you should implement if you're serious about getting bigger and stronger faster.

1) Always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you've only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven't yet developed the all important "mind-muscle" connection that's essential to developing a truly impressive muscular physique.

2) To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower body. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.

3) Time your rest periods in-between sets. If you're resting too long or too short in-between sets then you won't be maximizing your strength and power on every set. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.

4) Eat more small meals separated about 3 to 4 hours apart. The more small meals you eat, the more efficient your metabolism will be as your body has to burn calories to digest and process food. Also, by eating every 3 hours, you'll supply your muscles with nutrients and protein around the clock which will prevent your body form using muscle tissue for energy.

5) Cut out all aerobic activity. Doing excessive cardio will prevent you from building muscle and gaining weight since aerobics burn too many calories and interfere with the muscle re-building process. When you're in mass gain mode, you need all the calories you eat to support muscle growth, thus you can't afford to burn those precious calories that are essential to building muscle.

6) Don't train more than 3 to 4 days per week. Just like doing too much cardio, training with weights too often will have the opposite effect by reducing your muscle mass and strength. To build muscle and gain weight, you should have just as many rest days as you do training days. And on your training days, keep your sets for each bodypart to a minimum because doing too many sets will burn excessive calories that your body requires for growth.

7) Change up your workout routine every once in a while. Following the same routine for months on end is not the best way to pack on muscle mass. Your body gets used to doing the same exercises every week, thus you should switch up a few exercises every once in a while. For example, instead of doing the barbell bench press, perform dumbbell bench presses. If you've been doing deadlifts with a barbell, switch it up and do dumbbell deadlifts instead.

About the author


Once a skinny, pencil-necked weakling, Adi Crnalic is now a natural bodybuilding champion, certified personal trainer and creator of the explosive new muscle building course that shows you how to pack on 20-40 pounds of muscle in just weeks! - Massive Muscle Building

The 5 Top Exercises for Razor Sharp Abs

When it comes to getting a six pack, you should focus on what I like to call the "holy trinity" of abs. And that is diet, cardio training and weight training.

Unfortunately, too many people think that getting a rippling midsection has all to do with doing thousands and thousands of crunches. And while I do recommend exercising the abdominal muscles as part of any good workout program, you will notice that not a single crunch or leg raise makes the top 5 exercises for razor sharp abs.

And here's why.

Getting a six pack is all about getting your bodyfat levels down to around 10% or less. And doing crunches won't directly help you with that. Despite what you may have heard around the gym, there is no such thing as spot reduction.

When you burn fat, it comes from all over your body regardless of what muscles you've been working. So while you shouldn't be stopping your crunches, you should be doing them as part of your workout plan, not expecting them to get all the work done for you.

You'll notice that the top 5 are all compound exercises, which means that they don't just work a couple of muscles, but they work large groups. This is important because when large parts of your body are put under stress like this, your body responds by flooding your body with growth hormone, which is great for burning fat.

Here are the top 5 exercises you must be doing if you want to get ripped.

1. The Squat

This is known as the king of all exercises for a reason. And once you perform it for the first time, you'll feel exactly why. No other exercise will work your body as hard as the squat and I have two stories that demonstrate that quite well.

A few years ago I got a friend to finally come to the gym and to test him out I got him to squat for the first time. He did well and after three sets he was tired.

At the end of the workout, we were walking down the steps out of the gym (there were only 2) and his legs actually gave way on him. You will never hit your legs that hard with leg extensions.

Also, the squat is the only exercise that has ever made me throw up. And it wasn't because I was brand new. After working out for around a year, I went to a friends house to do a workout and after a few strip sets ended up rushing to his toilet.

Those stories alone show you how tough this exercise can be, which is precisely why you need to be doing it if you care about your six pack.

2. The Deadlift.

This is another exercise that you must do if you want to get a set of abs. And just like the squat, it's hard to perform. If you're doing it right, it will take a lot of effort.

And this is why you need to be doing it. The more stress it can put on your body, the more fat burning hormones your body will release and the better off your midsection will be.

You might notice that not many other people perform this at the gym, but this is only because of it's difficulty. Getting a set of abs won't be easy, which is why very few people have them, so if you're not prepared to put in a little work, you shouldn't even begin.

3. Bench Press

This is another great exercise and one that you should have no trouble performing. After all, you don't have to be in a gym very long to see plenty of guys line up to get on the bench.

Don't just limit yourself to the barbell bench press though. If you've never tried using dumbbells, give them a shot. They allow you to use a larger range of motion, which hits your chest even harder than usual.

And don't forget the incline or decline presses. They are a little trickier to perform, but can be a useful change to implement in your workouts.

4. The Parallel Bar Dip

This is one of my personal favorites and once you give it a shot, I think it will be one of yours too. It involves large groups of upper body muscles, so it's up there with the bench press for upper body strength and muscle development.

And because it involves a lot of muscles, you'll be able to quickly go from assisted dips to full body weight dips to weighted dips. Forget girly tricep exercises, give these a shot instead and see if you can notice the difference within a few weeks.

5. The Pullup

This is another exercise that you should definitely be using. It's a great way to build your upper body strength and flood your body with those fat burning hormones.

It is tough and if you're not very fit already, you'll need to use a machine that can assist you. But if you push yourself hard and make an effort to progress a little each time you workout (ie either do one more rep or increase the weight a little) you'll soon be doing body weight pullups without any trouble.

Try switching up your grip to change the emphasis on your muscles. You'll find that an underhand grip is much easier, so it might be good to do it that way if you're unfit, then graduate to the overhand grip once you've built your strength up.

Ok, so make sure you take note of all of those exercises. If you haven't been doing at least some of them and you haven't been losing as much fat as you want to, then you'll know a few things you can do to speed things up.

These exercises all require more effort on your behalf, but that will translate to results once you leave the gym. So get in there and give them a go.

If you want full workout plans with explanations on how to perform loads more quality exercises, then you'll want to visit the following website:

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The Lazy Man’s Guide To Abs