Thursday, January 31, 2013

Wrist Pain and the Front Squat

Check Out Fix My Wrist Pain

The Ultimate Guide to Building a Muscular, Athletic Body

By Justin Devonshire Author, Alpha Body Blueprint

My story – How I wasted time and frustration making slow progress.

When I was 16 I was skinny, puny and weak. I had no self-confidence and couldn’t even talk to girls.

I decided that I wouldn’t stand for it anymore, and wanted to make a change. I started some research, asked some friends what they did at the gym and got some ‘healthy’ foods together. Surely this ‘getting in shape’ thing would be easy, right?

Unfortunately, it turned out that all the guy I knew who’d started training weren’t seeing any changes in their physique, and spent hours in the gym every day. They followed the workouts in the body building magazines and ran on the treadmill for 60 minutes or more every day – and seemed to get nowhere.

Sound familiar?

The Beginnings:

I thought I was doing right by eating a ‘healthy’ breakfast of cereals, fruit juice and tea in the mornings. I also thought that a huge bowl of white pasta (with a tiny helping of meat sauce) would be good for me (that’s what my momma told me anyway).

I looked through loads of fitness magazines and tried different workouts but the routines took too long and just didn’t ‘feel’ like they were doing anything.

Fed up after a few months of not getting anywhere, and I decided to look elsewhere for answers. I started researching how the human body was actually designed. I studied physiology, anatomy and learned about athletic power & strength development and muscle-fibre recruitment.

That’s when I realized how much I had to learn.

The Learning Stage

I started learning everything about exercise physiology, and athletic conditioning. I discovered how pro-athletes would train to build muscle and torch body fat at the same time.

I found out the top coaches in the world and studied their methods for getting athletes, models and fitness fanatics into incredible shape. I stated applying these principles and I grew from being just 112lbs up to a bit more muscular and lean 182lbs.

I then made some tweaks, some improvements and cut out the exercises I didn’t think were 100% necessary, and started applying my new body-transformation and performance system to competitive athletes as well as ordinary guys wanting to lose fat and build muscle fast.

The Blueprint

I then started getting emails and friends of clients from all over the country asking me for my help in getting in shape for mixed martial arts, and other guys just wanting to get in shape. However, I couldn’t work with all these people as the distance was too great. So I put together guide based on years of research, studying, mentoring from top experts, 9000 hours+ of personal coaching sessions.

Step 1: Develop The Alpha Mindset to Achieve Anything in Life

Step 2: Learn The Basics (the beginners guide)

Step 3: Proper Warm Up (That can make or break your workout)

Step 4: Power & Athleticism

Step 5: Muscle & Strength Building

Step 6: Metabolic Fat Loss

Step 7: Nutrition & Recovery Methods

You can spend years trying to find all this out for yourself.

Or you can buy the guidebook which has been specifically designed to be a step-by-step blueprint to get you to the result you want – in 30 minutes a day.

I’d recommend the latter.

Go here to get your copy: http://scrnch.me/ABB

Author Bio:

Justin Devonshire is a Men’s Fitness & Conditioning specialist. He is the author of the Alpha Body Blueprint program and is dedicated to helping young guys sculpt a lean, athletic, ripped body that women love.

For more information on the Alpha Body Blueprint workouts that will help you transform your body with short, fast and exciting sessions visit http://scrnch.me/ABB

3 Ways to Fight Wrist Pain NOW

If you do more than just go to the gym and walk on the treadmills, then this message is for you.

Wouldn't you agree that one of the key areas of the body that is important to your success is your wrists?

After all, they are involved in just about everything you do: Bench Press, Pull-ups, Push-ups, Kettlebell work, and many, many more lifts. The wrists can pretty much make or break your success in the gym.

If your wrists feel great, then you will be pushing and pulling in your workouts like a champ. But if your wrists are sore all the time, they can hold you back, stifling your results and choking out your progress.

With that in mind, here are the top 3 actions to take when training to prevent nagging wrist pain:

1.) Keep Your Wrists Straight Whenever Possible

On most pulling and pushing movements the wrist will perform and feel the best when your wrist is straight. Avoid any kind of lateral angling of the wrist when doing lifts such as Kettlebell Snatches, Dumbbell Rows, Bench Press and other lifts where a barbell or dumbbell is used.

The pictures below are of the Dumbbell Row. Notice in the first picture the wrist is bent. This can cause pinching and other problems in the wrist joint. Glance at yourself in a mirror or have a training partner keep an eye on your wrists to make sure you are keeping them straight like in the second picture.

Improper Wrist Angle:  http://www.thegripauthority.com/images/row-wrist-bent.jpg
Correct Wrist Angle: 
http://www.thegripauthority.com/images/row-wrist-straight.jpg

2.) Avoid Getting Locked Up

Sometimes when you train with machines, they "lock you" into a plane of motion, dictating how your body can move. This can be very hard on your wrists, especially if your body does not fit the mold the manufacturer had in mind when designing the equipment.

One example of machines that can be TORTURE for the wrists are curling machines. They often lock your elbow down onto a pad or bench. This means that a great deal of stress will be put on the wrist, and you will be gritting your teeth in pain when you train. Instead of getting "locked into" a movement pattern, opt for exercises that permit your body to move how it wants to, such as Dumbbell Curls, instead of a machine.

3.) Keep Your Wrists and Forearms Limber

If the forearm muscles or fascia (thin tissue surrounding all muscles) become tight, they can keep the forearm and wrist from moving properly. This can limit your range of motion and can lead to substantial discomfort on lifts such as Front Squats and Curls. The best way to keep your wrists and forearms limber is stretching. Stretching may seem like a time-eater, but it can actually go a long way toward preventing achy joints and wrist injuries. A real good stretch for the wrist and forearms is the Thumb and First Two Stretch.

Place the right hand between the middle and ring finger of the left hand. Grab the thumb, index finger, and middle finger with the right hand and then gently extend the left arm. You should feel a stretch from your hand all the way to your elbow. Perform this between sets for a few seconds and it can keep your lower arms from getting too tight and causing further wrist problems down the road.

If you are plagued by wrist pain every time you train, then you may need to give your wrists a little more loving care. Fix My Wrist Pain is an ebook that is packed with methods for keeping the wrists in good shape, preventing injury and pain from setting in, and correcting situations you might already be experiencing.

For more information, Check Out Fix My Wrist Pain

Wednesday, January 30, 2013

Dare to Win! How a Busy Mom Transformed

I just came across this amazing body transformation and I had to share it with you.

http://bit.ly/14vXh3F

(Wait until you see her pictures!)

In this Free written interview you will learn:
-> Her Mindset & Motivation secrets
-> Body transforming Nutrition Strategies
-> How she did it all while leading a busy life!

Read the interview and see her pictures here:

http://bit.ly/14vXh3F

Imagine what you can do in the next 49 Days!

To your success,
Arthur M.

Solution to Your Wrist Pain Woes

Do you get wrist pain when you train? Maybe you have a nagging wrist problem that bothers you from time to time in the gym?

Maybe it's just on one or two exercises where it really bothers you, like Bench Press or when hitting a big set of Barbell Curls.

If that's the case, then you should check out Fix My Wrist Pain.

This is a new release from Rick Kaselj and Jedd Johnson. Rick is a world-renowned pain therapist and Jedd specializes in lower arm and grip training.

Rick has helped hundreds of people fix their wrist pain over the years, and Jedd's experience with high-level grip training has allowed him to discover lots of rarely known methods for preventing and pre-habing wrist injuries. They've teamed up to help out guys like you and me who just can't seem to shake these annoying little pains we deal with.
======================
Check Out Fix My Wrist Pain

======================
I reviewed their product and was surprised to learn that there are many more causes of wrist pain than I thought there were.

For instance, did you know that sometimes a problem in your shoulder can end up triggering pain in your wrist?

It's true, and Rick and Jedd walk you through why it's true and how to address it in Fix My Wrist Pain. Let's face it, the wrists and hands are involved in just about all the lifts we do in the gym. If they are hurting, they can mess up your entire workout, BIG TIME.

If you're SICK AND TIRED of dealing with wrist pain, then take the first step towards fixing it today = > Fix My Wrist Pain.


Arthur M.

P.S. Since this is a new release for Jedd and Rick, they have a special price going for a 52% discount. BUT, you need to know that the price will go up at the end of the week so grab this thing NOW...

Check Out Fix My Wrist Pain

Developing Even The Most Stubborn Chest

DEADLY Pec Training for Developing Even The Most Stubborn Chest...Time-Volume Hybrid Training

If your chest is lacking, you're going to LOVE this technique...you'll perform Cable-Dumbell Presses, which is a combination Hybrid movement, using a Time-Volume Training protocol. The result is FAST pec growth.

Read complete article < < < Click Here!

Tuesday, January 29, 2013

Cool New Video

 
Did you see this cool new video from one the top pro fitness models in the world? 

==> cool new video

He reveals his most advanced secrets for gaining size (without fat)and getting absolutely ripped...  Check it out:

==> cool new video

Enjoy!

Super Lean Transformation (Must See!)

I just came across this amazing body transformation and I had to share it with you. 

http://bit.ly/X6ooei

(Wait until you see his pictures!) 

In this Free written interview you will learn:

->  His Mindset & Motivation secrets

->  The Single-Digit Body Fat Nutrition Strategies

->  How He Trained to Get RIPPED…

-> 5 More Tips that helped him achieve his impressive results!

Read the interview and see the pictures here: 

http://bit.ly/X6ooei

Imagine what you can do in the next 49 Days!

To your success,

Arthur M.

World's Toughest Fat Loss Workout?

By Craig Ballantyne, CTT
Certified Turbulence Trainer

"Soul destroying"

"Toughest. Workout. Ever."

"The most challenging workout so far. Workout A almost put me on the floor"

Those are just a few of the comments about the NEW Extreme Fat Loss workout from Turbulence Training.

Listen, you already know that it takes advanced measures to get advanced results.

You're not a beginner, but you want advanced body-ripped results, and you're will to do whatever it takes.

And with 2K13 you're going to find out exactly what that feels like - both the grueling training methods, and even better, the extreme fat burning results that come with it.

You see, you're getting a program that includes three totally exhausting workouts - training sessions that were modeled around the shocking results of an extreme 2012 workout study and my "All Day Workout" training challenges.

In that extreme workout study, researchers found that short, intense bodyweight workouts (just 4 minutes long) got better fitness and muscle endurance results than slow cardio.

And here's the kicker...the crazy subjects in this experiment actually ENJOYED the extreme workouts more than slow cardio.

So if that sounds like you, then you're going to LOVE the new TT Extreme program. 

You're getting a proven way to burn fat in less time AND have fun doing it.

In addition, you'll also get a NEW version of the most popular TT workout of 2012 - The Thermogenic 30 fat loss workout. In this 30 minute session you'll be sweating buckets and burning fat fast...all thanks to the use of the Ultimate Fat Loss Key training system.

Here's what you can expect in terms of results.

Since it's the most extreme fat loss program you've ever done, it will also give you the most extreme fat loss results you've ever achieved.

Now I have to warn you ... these workouts are NOT for beginners.

On the other hand, if you've been training for a while now, then there's ZERO reason why you shouldn't be using 2K13 to shred fat and build lean, sexy muscle fast. It's that simple.

So get ready to torch your belly fat using the optimal combination of Metabolic Resistance Training, Metabolic Conditioning and Metabolic Finishers, including the Extreme Metabolic Monster in Workout C that might have you on your knees after just one round.

I threw ALL my weapons of fat destruction into this program, and it's the most extreme TT program to date.

Take the Extreme TT Fat Loss Challenge < < < Here!

Fix My Wrist Pain

What to do about Wrist Pain

Monday, January 28, 2013

Best Exercises for Getting Ripped

If there’s one BIG mistake I see young guys making in the gym it’s copying bodybuilder-style workouts that include isolation exercises such as chest-flyes, leg extensions and using fixed machines.

Strength training for building muscle and burning fat has come Leaps and bounds since then, and there’s been a far larger move towards FULL-BODY, athletic-based training.

In this post I’m going to show you which exercises are the best for getting ripped and lean – in the shortest time possible.

Before we get to the ‘new rules’ of building muscle and getting ripped let’s cover something CRUCIAL that most guys skip – the WARM UP.

THE WARM UP

A 5-minute jog on the treadmill, or (even worse) waving your arms around in a circle and twisting side to side five times is NOT a warm up.

A true warm doesn’t have to be boring, doesn’t have to take very long, and if done right will actually make you stronger and more powerful during your main workout.

You see, what most people miss is that the warm up isn’t just about raising your temperature. A true warm up will also ‘wake up’ your central nervous system (CNS) which is like the control hub of your body. It’s your system of nerves that attach from the neck and spine to every single muscle in your body. If the CNS is tired or sleepy then your muscles won’t contract as much as they could and you won’t be able to lift as much weight or stimulate the muscles.

To get a great warm up that solves this problem and make you more alert and puts you ‘in the zone’ for training use a mini-full body circuit that is performed with power and speed.

Here’s an example of a total-body training (TBT) CNS warm up:

Perform in a circuit without resting between exercises:

1a) Jump Squats x 8

1b) Push Ups x 5

1c) Split Squats x 5/leg

1d) Plank x 15 seconds

1e) T-push Ups x 5/side

1f) Wall Slides x 8

Rest 30 – 60 seconds and repeat one more time, and you’ll be raring to go, you’ll feel your blood pumping and you’ll just feel more in the mental zone for a great, intense lifting session.

BUILDING MUSCLE, STRENGTH & FAT LOSS

Great, now onto the main workout:

When choosing the right exercise for maximum muscle and fat burning in MINIMAL time,It’s quite basic really – all you need to do is think about PRINCIPLES.

The basic principles for building slabs of muscle AND burning fat at the same time (yes, it is VERY possible) are:

1. Each Exercise Must Use The Whole Body

2. Most Exercises Should be Performed On Your Feet

3. You Should Include Some Bodyweight Exercises

4. Exercises that Use The Most Energy & Concentration are Always Performed First In the Workout.

Here’s an example of a total body workout that follows the above principles. This is very similar to the template I follow when training mixed martial artists to drop body fat quickly and gain lean, ripped muscle:

1) Barbell Deadlift x 5-8 reps

2a) Feet-Elevated Push Ups x 8

2b) Feet-Elevated Split Squat x 8 /side

3a) Bodyweight Inverted Row x 8

3b) Stability Ball Jackknife x 8 – 15

The first exercise (deadlift) is done in straight sets with at least 90 seconds rest between rounds. This is so that you keep all your energy and focus for this full-body exercise (known as the ‘King of Exercises’).

The remaining exercise are performed in Supersets, where you perform the ‘A’ exercise, and then immediately perform the ‘B’

exercise. Rest 30 – 60 seconds after the ‘B’ exercise and then repeat until 3 total supersets are completed. Then you move onto the next superset of different exercises.

ADDITIONAL FAT LOSS

Following the strength training portion of the session, if you need to lose a few extra pounds you can include what’s known as Metabolic Conditioning for some advanced, rapid fat loss.

Again, FORGET the outdated and ineffective waste of time that is running on a treadmill (or any cardio machine). It’s a well-known fact that muscle stimulation causes the biggest increase in metabolism, not aerobic training.

Traditional, long-duration, slow cardio has been proven to be a WASTE OF TIME by hundreds of research papers and even the world’s top coaches do NOT recommend it or use it with their clients. That should tell you that it’s time to change up your routine.

What you need instead is a form of Metabolic Resistance Training – basically, ‘cardio with weights’. When I started using this form of conditioning training with my athlete clients about 6 or 7 years ago, we were using it to improve performance during sports so they could go harder, for longer. However, in a pleasant surprise this form of training also started METLING body fat off me and my athletes.

I then modified my Metabolic Training protocols for use with general, non-athlete clients and my ‘Loaded Endurance’ training system was born.

Here’s a snippet of some Loaded Endurance that you can add to the end of your strength workout (CAUTION: Only use this if you want to TORCH body fat and be more ripped and lean than ever!!)

Take an EMPTY Olympic sized barbell (about 30 – 40 pounds) and perform the following sequence of exercises back-to-back with NO rest. DO NOT put the bar down until you have finished every exercise. Rest up to 60 seconds and repeat for 3 more rounds.

I guarantee you’ll burn more fat with a 10 minute workout like this than you will if you spent 3 hours on a treadmill…

a) Deadlift x 8

b) Bent-Over Row x 6

c) Hang Clean x 8

d) Front Squat x 8

e) Push Press x 6

f) Back Squat x 8

g) Good Morning x 6

So, there you have it: the ‘new rules’ of choosing exercises that will get you lean, boost your metabolism through the roof and give you more energy for an overall more effective and intense training session.

Hopefully you can now see that it’s not just about choosing exercises, but also about putting them in the right order. Click here to get the Alpha Body Blueprint workouts:

=> http://scrnch.me/ABB

Use Total-Body, Athletic Training to sculpt the Alpha Physique that Makes Women Drool

Justin Devonshire,
Men’s Fitness & Conditioning Specialist Creator, Alpha Body Blueprint

P.S. You’ve asked, “Can guys over 30 use the Alpha Body Blueprint“? I’ll let John, one of my clients who is 59 years of age and uses the program answer…

“I didn’t think the Alpha Body Blueprint would be for me. To be honest I doubted that I was fit enough. However, after Justin coached me through the program I feel just as fit as any of the 20-somethings at the local gym. I’ve never felt this good or athletic in years!”

John Davis, Paphos, Cyprus

Click here to get your Alpha Body Blueprint workouts:

=> http://scrnch.me/ABB

Friday, January 25, 2013

Own & Watch The Debut (LAST CHANCE - NO extensions)

Note: You have only a few hours left to get Ben Pakulski's bodybuilding documentary, The Debut for 50% Off while receiving his 21 Days Out Olympia Diet as a complimentary bonus.

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- Expires in a few hours

Over the past few weeks, more than 2000 people have watched The Debut, the most entertaining, real and inspirational bodybuilding film since Pumping Iron and it's being stirring up a load of excitement and buzz all over the Internet - not just from bodybuilders or fitness enthusiasts.  In fact, it's getting so much positive review from the mainstream public, film director Michael Del Monte is submitting it to one of Canada's hottest film festivals, Hot Docs!

But you don't have to wait for it to hit the big screen, you can watch it today for a 50% discount and a complimentary copy of Ben's "21 Days Out Olympia Diet" - the exact nutrition and supplement protocols he followed to dial into "freaky", low single-digit bodyfat and monstrous muscle mass only the Greek Gods behold! Whether you want to look like a "freak" like Ben or just lose the final 10 pounds of stubborn fat, this is an information-packed report, and it's FREE until tonight at midnight:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- Expires in a few hours

I watched the film this weekend and I must say, this is my favorite bodybuilding film since Arnold Schwarzenegger's classic bodybuilding film Pumping Iron and you'll be sucked in within the first 60-seconds... grab some popcorn and watch it on your BIG SCREEN - the film maker did a fabulous job scoring the music and editing for a true "movie experience" - this is NOT your typical heavy-metal, incoherent, meat head bodybuilding video...

The film tracks Ben's final 5-days before his first ever Mr. Olympia competition, full of human-drama, an inspiring father-son relationships and the story of Ben pursuing a dream that many told him was "impossible" because of his bad genetics, lagging body parts and late start to the sport.

"BPak" or "Big Ben" as his fans like to call him has been really connecting with bodybuilders, athletes and weekend-warriors alike because these people tend to be very focused, hard-working and goal-driven and this film encapsulates all of this, it will motivate you and inspire you to chase down your own dreams, no matter how "far-fetched" they may be.

I can't say enough good things about The Debut and it's not every day a bodybuilding film of this caliber comes along. Grab your copy before the price goes up tonight at midnight:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- Expires in a few hours

Good Luck,

Arthur M.

P.S. Be sure to read the user reviews on the next page, too:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- Expires in a few hours

Own & Watch The Debut (EXPIRES today)

Note: Today is the last day to get Ben Pakulski's bodybuilding documentary, The Debut for 50% Off while receiving his 21 Days Out Olympia Diet as a complimentary bonus.

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- LAST Chance to start watching in less than 5 minutes

Over the past few weeks, more than 2000 people have watched The Debut, the most entertaining, real and inspirational bodybuilding film since Pumping Iron and it's being stirring up a load of excitement and buzz all over the Internet - not just from bodybuilders or fitness enthusiasts.  In fact, it's getting so much positive review from the mainstream public, film director Michael Del Monte is submitting it to one of Canada's hottest film festivals, Hot Docs!

But you don't have to wait for it to hit the big screen, you can watch it today for a 50% discount and a complimentary copy of Ben's "21 Days Out Olympia Diet" - the exact nutrition and supplement protocols he followed to dial into "freaky", low single-digit bodyfat and monstrous muscle mass only the Greek Gods behold! Whether you want to look like a "freak" like Ben or just lose the final 10 pounds of stubborn fat, this is an information-packed report, and it's FREE until tonight at midnight:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- LAST Chance

I watched the film this weekend and I must say, this is my favorite bodybuilding film since Arnold Schwarzenegger's classic bodybuilding film Pumping Iron and you'll be sucked in within the first 60-seconds... grab some popcorn and watch it on your BIG SCREEN - the film maker did a fabulous job scoring the music and editing for a true "movie experience" - this is NOT your typical heavy-metal, incoherent, meat head bodybuilding video...

The film tracks Ben's final 5-days before his first ever Mr. Olympia competition, full of human-drama, an inspiring father-son relationships and the story of Ben pursuing a dream that many told him was "impossible" because of his bad genetics, lagging body parts and late start to the sport.

"BPak" or "Big Ben" as his fans like to call him has been really connecting with bodybuilders, athletes and weekend-warriors alike because these people tend to be very focused, hard-working and goal-driven and this film encapsulates all of this, it will motivate you and inspire you to chase down your own dreams, no matter how "far-fetched" they may be.

I can't say enough good things about The Debut and it's not every day a bodybuilding film of this caliber comes along. Grab your copy before the price goes up tonight at midnight:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- EXPIRING Today

Good Luck,

Arthur M.

P.S. Be sure to read the user reviews on the next page, too:

==> 50% Discount + 21-Days Out Olympia Diet *FREE* <----- LAST Chance

New Workout Plan for Skinny Guys to Build Muscle in 30 Minutes a Day

I want to share with you a tremendous opportunity from Justin Devonshire’s new breakthrough fitness package, The 8-Week Alpha Body Blueprint  When you buy it today you’ll get it for less than the price of ONE personal training session!

If you are a young guy who wants to build muscle, gain more confidence and sculpt a physique that is proven to attract women then this is one of the most important messages you’ll ever read.

Here’s why…

This post is about a new, breakthrough package by Justin Devonshire, a men's fitness specialist.

The 8-Week Alpha Body Blueprint is a unique and proven system to build the lean, athletic, muscular physique that turns women on. This system is a workable solution for young guys who want to gain more confidence & muscle but have found out the hard way that the long, impossible-to-follow workout routines in bodybuilding magazines simply will not work for them

All the information can be found here:

http://scrnch.me/ABB

Justin has asked me to spread the word about his new package. That was an easy decision for me. Because I’ve personally read and reviewed this package and believe in it. I’m happy to help him get the word out.

And guess what?

He wants to make purchasing this package a complete no-brainer for young men everywhere.

Justin’s entire package – which includes an 8-week training manual with every workout laid out for you, a simple nutrition guide and printable workout log sheets – is only $27.  That’s an unbeatable price considering that just ONE training session with Justin costs more than double that. Combine that with the fact that the workouts in this manual and the progressions given will last you months on end, and that you have a 60-day results guarantee and this makes it a true no-brainer.

That’s right – you can try the entire 8-week program from start to finish and if you decide its not for you, you can request a no-hassle refund. How cool is that?

All my best,

Arthur M.

P.S. If you know of someone else who could benefit from a book like this please forward this email to them.  Or buy The 8-Week Alpha Body Blueprint as a gift!

P.P.S. Remember you must act today to get this insanely low price.  Go to: http://scrnch.me/ABB

Tuesday, January 22, 2013

How to get BPak's 21-Days Out Olympia Diet for FREE

Are you one of the few thousand people who've already watched The Debut?

==> NEW FILM: The Debut - Watch the Trailer

The Debut has stirred up a load of excitement and buzz all over the Internet - and it's not coming from just bodybuilders or fitness enthusiasts.  In fact, it's getting so much positive review from the mainstream public, film director Michael Del Monte is submitting it to one of Canada's hottest film festivals, Hot Docs!

But you don't have to wait for it to hit the big screen, you can watch it today for a 50% discount and a complimentary copy of Ben's "21 Days Out Olympia Diet" - the exact nutrition and supplement protocols he followed to dial into "freaky", low single-digit bodyfat and monstrous muscle mass only the Greek Gods behold! Whether you want to look like a "freak" like Ben or just lose the final 10 pounds of stubborn fat, this is an information-packed report, and it's FREE until Friday at midnight:

==> NEW FILM: The BEST Bodybuilding Documentary of 2013!

I watched the film this weekend and I must say, this is my favorite bodybuilding film since Arnold Schwarzenegger's classic bodybuilding film Pumping Iron and you'll be sucked in within the first 60-seconds... grab some popcorn and watch it on your BIG SCREEN - the film maker did a fabulous job scoring the music and editing for a true "movie experience" - this is NOT your typical heavy-metal, incoherent, meat head bodybuilding video...

The film tracks Ben's final 5-days before his first ever Mr. Olympia competition, full of human-drama, an inspiring father-son relationships and the story of Ben pursuing a dream that many told him was "impossible" because of his bad genetics, lagging body parts and late start to the sport.

"BPak" or "Big Ben" as his fans call has been really connecting with bodybuilders, athletes and weekend-warriors alike because these people tend to be very focused, hard-working and goal-driven and this film encapsulates all of this, it will motivate you and inspire you to chase down your own dreams, not matter how "far-fetched" they may be.

I can't say enough good things about The Debut and it's not every day a bodybuilding film of this caliber comes along. Grab your copy before the price goes up this Friday:

==> 50% Off The Debut + Complimentary "Ben's Olympia Diet" Report

To Your Success,

Arthur M.

P.S. Be sure to read the user reviews on the next page, too:

==> 50% Off The Debut + Complimentary "Ben's Olympia Diet" Report

Monday, January 21, 2013

Most INSPIRING bodybuilding film since Pumping Iron!

Have you watched The Debut, yet?  It's UNBELIEVABLE. Seriously, most INSPIRING bodybuilding film since Pumping Iron.

This film is worth watching EVEN if you're NOT into bodybuilding. You should seriously watch this with your entire family, throw it up on the big screen for extra effect! You'll see human drama at play, an inspiring father-son relationship and a story about a boy that came out of nowhere and accomplished his life long dream of standing on a Mr. Olympia stage.  If you're a fan of the Rocky movies, you'll LOVE The Debut.

The Debut tracks IFBB Pro Bodybuilder Ben Pakulski's final 5 days leading up to the biggest bodybuilding show of his life - the 2012 Mr. Olympia and you'll get an inside of look of what it takes to go from an unknown kid in the gym to one of the biggest and most promising bodybuilders in history! I really enjoyed the film and the only place you can buy a copy of the film is at BPak's website:

==> The Debut - Save 50% Today

And before you read the unsolicited reviews below, you should also know that Ben is doing what no other Olympia competitor has done in history! For anyone who grabs a copy of the digital or hardcopy version of The Debut, you'll also get instant access to his EXACT 21-Days Out Olympia Diet, which I've personally got to review and it's FASCINATING!

Getting into razor-sharp condition requires science and strategy and BPak shares his approach, which will help you get ultra ripped for your next big deadline.  If you're a competitor or trainer or just desperate to lose the last 10 pounds of fat, THIS IS FOR YOU! Here's a few highlights:

==> 3 weeks out diet - all the details are shared!
==> Manipulating carbs from training to non training days
==> Supplementation (this is just AWESOME to see)
==> Adjustments at 2 weeks out...  full diet revealed!
==> Approach to the depletion phase...
==> How to know WHEN to start carbing up...
==> How to manipulate carbs DURING the carb up... (this was stuff I've never heard Ben share anywhere else)
==> And all the nitty gritty details of specific meals...!

I'm actually shocked he's giving it away for free, considering Ben's generally a pretty private guy when it comes to this stuff, and I doubt he'll ever do this again....   Take advantage of this free bonus so you can MAXIMIZE your final 3-weeks of cutting.

  He explains why he's giving it away for free on the next page where you can view the trailer and order the DVD...

==> The Debut Ben's Olympia Diet as a FREE BONUS until Friday Midnight

To making 2013 count!

Arthur M.

P.S. Be sure to read the Viewer Reviews... thousands of people have already watched this film and said... never mind, I'll let you see for yourself :)

==> The Debut - 50% Off Sale + Surprise Bonus

Saturday, January 19, 2013

This neglected exercise has benefits galore...

If you aren't including these exercises in your training program, you are leaving serious results on the table...

Neglected exercise <== HUGE benefits!

These simple exercises will improve your back workouts... making every other back exercise more effective, improve your back development and aesthetic appearance, enhance your mind-muscle connection with your back muscles, improve your posture, among countless other fantastic benefits.

I recommend performing these simple exercises at the end of every back workout. 2 sets of 10-15 reps for each exercise. It only adds a few extra minutes to your workout, but it's well worth it and will do your body a world of good.

Improve your back workouts and back development < < < < <

Do me a favor and please keep me posted on the impact that this simple exercise has on your training and physique.

To Your Success,
Arthur M.

Friday, January 18, 2013

Most people train biceps WRONG... are you?

Unless you wear long sleeve shirts all the time, your arms are the one body part that is nearly always visible to everyone.

...yet the way most people train their biceps creates an unbalanced appearance. Their inner biceps is more developed than their outer biceps.

The sad thing is that some people believe this is the natural appearance of their arms... that it's genetics. They couldn't be more wrong.

Strategic Biceps Exercises <== Look your BEST!

As much as I dislike using this phrase... "It's not your fault".

Most workout programs don't take aesthetics into consideration.

They sacrifice symmetry, proportion, and balance for the sake of caloric burn.

This is what makes Physique Training unique. It strategically combines metabolic boosting exercises that burn up calories, along with body sculpting exercises with a specific purpose of creating an aesthetically pleasing "look".

Physique Training is an art form.

Physique Artists are armed with the knowledge of how each specific exercise is going to impact the appearance of their physique... in great detail!

A Physique Artist understands which biceps exercises will place more stress on the inside or outside of their biceps.

...and no, this is not "broscience". Physique Artists study EMG and MRI research in their quest to strategically design workouts that will sculpt your body into an amazing work of art.

Your biceps should look round and full. The outer portion of your upper arm should be attention grabbing. This is what creates a sexy separation between the shoulders and your arms.

Yet in many cases, this is the portion of your arm that looks flat and underdeveloped.

If your inner biceps is fuller than your outer biceps, it's crucial that you modify your workouts to include these exercises... in order to balance your biceps and create a more aesthetically pleasing look...

Sculpt Fuller & Rounder Biceps <== Strategic Plan

Did you know... how you grip a barbell will impact the development of your biceps?

In addition to sharing the BEST exercise to improve your outer biceps, I also reveal which grip has the greatest impact on your biceps development.

Do yourself a favor and take a few minutes to read today's article...

How To Build Better Biceps <== a Physique Artists Approach

NOTE to all MEN: Did you know that Muscle & Fitness magazine conducted a survey of women to discover which body part they found most visually appealing? I don't have to tell you what the answer is... do I?

...ARMS was the #1 answer.

Be sure to apply these biceps training tips so you can make the best impression possible.

To Your Success,
Arthur M.

Thursday, January 17, 2013

1 strange trick to build muscle

YouTube trainer Mike Chang just released a new video showing a crazy workout “trick” men can use to build muscle. And the best part is, he’s giving it away free as part of his New Year’s Giveaway. Check it out:

http://scrnch.me/2t2jc

In that video Mike talks about how he’s been working out with a “strange” exercise technique called Monster Sets over the past year...and how Monster Sets have allowed him to build muscle faster without spending any additional time in the gym.

In that video Mike shows you how Monster Sets help you build muscle, and even demonstrates a full intensity Monster Set live. It’s pretty crazy to see, and it shows you exactly how you can start using Monster Sets to build muscle faster with your own workouts.

And the best part is...this video is completely free! If one of your fitness goals is to build muscle you should definitely take advantage of this:

http://scrnch.me/2t2jc

To Your Success,
Arthur M.

P.S. -- If you give Mike your email on that page, he’ll also send you a new muscle building video every day this week for free. He’s got some killer tips in these video that I think can really help you build muscle, so I definitely recommend that you sign up for these.

EASIEST Way to Cut Calories 25 Percent for 1 Year <--great new article!

There is a "Holy Grail" to losing weight and the idea is simple... consume less calories.

In fact, science has found eating fewer calories is the key to the 4 biggest health benefits you could ever want, including living longer (see all 4 in the great new article)...

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Finally, please "pay it forward" by passing this good news on to anyone you know who has been frustrated with the calorie-restriction battle ... I promise they will thank you for it!

To Your Optimal Health,

Arthur M.

You May Be Working The Wrong Ab Muscles?

I remember many years ago when I first got started in the fitness industry I was working out at one of those impersonal mega gyms where everybody shows up in their best gear and the ladies wear makeup to work out.

I was working with a girl, having her do a difficult variation of the leg raise for low reps, knowing all well that this is no doubt the way to train, to increase core strength and build toned strong muscles.

Meanwhile, I overheard a conversation to my left by 2 ladies both lying on those ridiculous ab crunch benches one was saying to the other, “I have a friend who has a really flat stomach, I mean washboard abs and she told me that the only thing she does is 1,000 crunches a day”. The other lady responded, “well I am already at 160 so lets keep going”.

Needless to say 15 or 20 minutes later when they finally got off the bench, they had nothing but a stomach ache and a sore neck. The worst part is I saw these same ladies day in and day out doing their 1,000 crunches and 2 months later they were no better off and certainly no skinnier than when they started.

So what were these ladies doing wrong and why have we all been misled to do more and more reps when it’s simply not necessary?

To start with, the contemporary mega gym goer is the worst person for you to get high quality training information from. I once heard a legendary fitness icon say, “the best way to train is to go to the gym, take a look around and then decide to do what everyone else isn’t doing. If you see people doing curls do squats instead, if you see people jogging on treadmills go sprint outside!!” This is not bad advice and I bet you would be much better off training this way then following your neighbor’s training program.

So remember, the 1st rule of thumb in the fitness industry is don’t listen to everybody’s opinion on what works and what doesn’t. Find someone who has been where you are, has gone to where you want to go, and has helped numerous other people already go there.

Follow their program and do what they say and RESULTS WILL COME!! If they don’t then your either not fully committed or you picked the wrong guru. In either case what’s 12 weeks of your life? Move on and find something that works for you.

Many of you may be asking yourselves isn’t doing something better than nothing? I somewhat agree with you, but as Einstein is famously misquoted for saying, “Insanity is doing the same thing over and over again and expecting different results” I think he would have made a great trainer!

I am not interested in sharing unproductive systems like the 1,000 crunch routine that don’t produce stellar results. I am interested in the most productive exercises that give you the most bang for your buck hands down!!!

So let’s start here, ask yourself this question: If I do 1,000 crunches a day will it make my abs flat and sexy?

Unfortunately despite today’s popular ab infomercials promising a 6 second 6 pack this notion is simply not true. We are being misled to think that more and more is the route to 6-pack abs when in reality there is something missing, something that almost everyone overlooks every time!!

They start out training the wrong muscles… What??

The Wrong Muscles? Yep, that’s right most people aren’t training the right muscles in order to get flat 6-pack abs. Let me show you how to train the right muscles…

The muscles that everyone knows about and desires to be seen with are the rectus abdominus, those flat rippled muscles that dawn every beach body on TV. The problem with the 1,000 crunches routine isn’t that it doesn’t affect the rectus abdominus because it in fact does.

Many years ago when I set out on my own journey to reveal my 6 pack I fell for the myth that 1,000 crunches was all you had to do, and let me tell you the first few times I performed this routine I was sore as can be. The problem wasn’t that the muscles weren’t being worked the problem was that I was working the wrong muscles!!!!!

Wrong Muscles, Huhhhhh, then what the heck are we supposed to do?

There is a group of muscles that surround the abdomen much like a corset whose sole responsibility is to stabilize the spine and core during phases of movement. The reason why these muscles are so important is because they are essentially the ones the give your stomach that flat appearance. (I didn’t tell you earlier but one of the women from the story in the beginning, even though doing 1,000 crunches daily, and having a relatively low body fat had a case of the dreaded paunch belly).

We all know someone who has a relatively low body fat percentage but seems to still have that little beer gut even if they don’t drink beer or are constantly spending hours in the gym. Why is this? Well, one of the reasons is because they have the dysfunction of those deep abdominal muscled not doing their job right!!

So how do we target these mystical muscles that rapidly flatten and tone our midsection? Again we turn towards functional movements.

One of the best ways to target these deep core muscles and quickly tone our midsection is to use exercises that cause the core to fire as a stabilizer rather than a mover. Thankfully, this is easier done than said.

One simple exercise that you can do is a elbow plank on a swiss ball. You are instantly going to feel all of the stabilizers of the inner unit work hard to support your body in the plank and keep the spine protected. Remember to keep your core tight and your lungs filled with air to keep you extra safe and give you more bang for your buck!

How about another exercise? The best way to learn this control is by using the alternating lying leg raise. Lie down on your back and keeping your lower back glued to the ground lower one leg at a time and alternate sides slowly. This will help correct any unilateral imbalance in your deep core muscles.

There are of course even more effective exercises that will help you to fire these deep abdominal muscles and get you one step closer to your washboard stomach. Many of them modeled after the best gymnastic and functional training routines for developing not only awesome abs, but an injury proof, super strong core!!

==> CLICK HERE To Check Out A New Ab Training Method

To Your Success,

Arthur M.

P.S. If you want a step-by-step ab training solution that walks you by the hand through several different levels of functional ab training, then check out the brand new ab training program my buddy just released. Plus, this week only you can get your hands on it for 50% off. Click the link below to check it out!

==> CLICK HERE To Check Out A New Ab Training Method

Wednesday, January 16, 2013

You think you know Ab Training? Watch this…

You know those crazy ab workouts that you never forget? The ones where the day after you cant even laugh because your abs hurt so bad… Well, I may have one just for you!

You see my buddy Tyler just launched a brand new Ab Training program that includes some of the hardest ab exercises I’ve ever seen. When I finished just his level 4 workout, I was exhausted and I could barely sit myself back up.

Plus, since Tyler is hellbent on spreading the word of his unique PM3 Method he wants nothing more then to share his training philosophy with you, he sent me a video of a special workout that you can try out today to give you an idea of his workouts.

==> Check Out Tyler’s 2 Best Ab Exercises Video From Youtube:

What makes these workouts soo different from other ab training programs?

Well, in Tyler’s own words most people “shit the bed” when it comes to understanding the most effective way to train.

Him and I got to talking about this last time we were hanging out and he explained to me that your abs are just like any other muscle. They respond and adapt to a stimulus to make it easier to tackle that stimulus again.

In non nerd-speak this means that if you don’t train your abs to look good, they wont look good.

Here’s the analogy that Tyler told me when trying to explain the difference of what he is trying to teach vs. what you are probably doing… Here’s what he said to me…

“Most people train their abs like a long distance runner. They start with 50 reps and continue adding and adding until they end up doing hundreds if not thousands of reps of basic exercises. Essentially they train like a marathoner.”

Tyler went on to explain the key difference between the philosophy he just talked about “The Marathoner Philosophy” and his philosophy which he calls the PM3 Method which almost guarantees you end up with abs… Here’s his secret…

==> To Check Out Tyler’s Ab Training Program CLICK HERE

“How I train people is by focusing on the 3 key elements that gymnasts and high level athletic trainers use to ensure you build awesome abs that look as good as they perform. The style of training that I use can be thought of as the sprinter to the above-mentioned marathoner. By emphasizing strength, power, coordination and dynamic flexibility, you end up sprinting your way to awesome abs!!”

This is the key to effective and lasting ab training that actually works. Just think about the different physiques of the sprinter vs. the marathoner. One focuses on strength while the other focuses on distance.

One builds massive amounts of lean muscle while the other burns muscle up and only spares enough to run their distance.

As far as I’m concerned, he’s right! If you think you will build seriously awesome abs by doing nothing but higher and higher reps then think again. Tyler’s PM3 Method is a solid philosophy that makes sense to me. How about you?

==> To Check Out Tyler’s Ab Training Program CLICK HERE

To Your Success,

Arthur M.

P.S. If you’re already sure that you want to build awesome abs that look as good as they perform, then why waste any more time. Click the link below so you can get the Warrior Abs system for an outstandingly low price!

==> Get Warior Abs For A Fraction Of What It’s Worth With This 50% Off Sale

Tuesday, January 15, 2013

Free Abdominal Workout

You know those crazy ab workouts that you never forget? The ones where the day after you cant even laugh because your abs hurt so bad… Well, I may have one just for you!

You see my buddy Tyler just launched a brand new Ab Training program that includes some of the hardest ab exercises I’ve ever seen. When I finished just his level 4 workout, I was exhausted and I could barely sit myself back up.

Plus, since Tyler is hellbent on spreading the word of his unique PM3 Method he wants nothing more then to share his training philosophy with you, he sent me a video of a special workout that you can try out today to give you an idea of his workouts.

==> Check Out Tyler’s 2 Best Ab Exercises Video From Youtube:

 

To Your Success,

Arthur M.

P.S. If you’re already sure that you want to build awesome abs that look as good as they perform, then why waste any more time. Click the link below so you can get the Warrior Abs system for an outstandingly low price!

==> Get Warrior Abs For A Fraction Of What It’s Worth With This 50% Off Sale

#1 Nutrient to STOP Carb Cravings Now (Great Article)

Today you'll discover nature's #1 way to eliminate cravings, especially for carbs...

Plus this little-known ingredient also helps burn fat... whether you exercise or not!

 The #1 Nutrient to stop CARB cravings now <-- Click Here

The PROBLEM as you'll see is that most adults are quite deficient in this nutrient...

But the good news is there's an easy solution providing you this powerful ingredient & more to end bad cravings and lose unwanted fat for good.

Check out this great article here > > > http://bit.ly/13tNzNP

See you on the blog,

Thursday, January 10, 2013

Nasty and NEW Way to Work Your Abs

Nasty and New Way to Work Your Abs
Mike Whitfield, CTT
Author, Ab Finishers

I'm in Miami this week, along with my "Croation Sensation" buddy Rick Kaselj, "The Godfather" Craig Ballantyne, the "Armenian Comedian" Bedros Keuilian, my gal pal Shawna Kaminski, the Hip-Hop and KB Guru Chris Lopez and many others.

When we meet, it's just like the movie Office Space. Craig walks around and asks if all of us are doing our best to help more people.

Back in September, Craig came up to me and said, "Yeeeeaaaaah... if you could talk to more about metabolic finishers and help thousands of people to never get bored with their workouts, that would be grrrrreeeaaaaaat. Yeeeaaaaahhhh.

Then I drank some coffee and beat up a printer.

Weird.

You want to know what else is weird? It's been over a week into the New Year and I see people coming into the gym and doing mindless crunches and sit-ups to work their abs and lose their holiday flub.

That doesn't work and you already know that.

Here are 33 finishers that will hit your abs HARD

Let me be blunt. It takes hard (but smart) work to lose belly fat. That's why I like to use what I call an "ab finisher".

You'll combine the power of a metabolic finisher, which already has been PROVEN to burn more fat than long, boring cardio, as well as the best ab exercises, and even NEW ones like the Burpee/Spiderman Pushup Combo.

That's when you do a burpee, but after you kick your feet out, you perform a Spiderman Pushup (1 per side), then you thrust your feet back in and then jump or stand back up.

And since I don't want you making the same mistakes as I saw from these poor people, I'm giving you the best Ab offer in all the land.

33 Ab Finishers for just $7 <= Yeah, I'm crazy.

Plus, you'll get 2 Metabolic Resistance Training workouts including Crank 2.0. You'll burn fat faster than everyone else, and you'll do it in less time.

You'll be turning heads with a smaller waist line in February for sure, but only if you do it right...

... and doing it right is using MRT and these specialized Ab Finishers.

You'll experience a new, hotter way to work your abs instead of those back-breaking crunches and sit-ups that everyone else is doing.

In fact, I have an Ab Finisher workout in the Men's Health Big Book of Getting Abs that just got released.

Now I can't share that one, but what I can share is this one from the Ab Finishers Manual...

"Abs Four Sure" Abs Finisher

Do the following superset up to 8 times, resting for 4 secs between supersets (yes, 4.. hence the name)

Spiderman Pushups (2/side - 4 total)
X-Body Mountain Climber (2/side - 4 total)

Using finishers like these with your favorite workouts or even on your off days will burn off that belly fat faster than even 30 minutes of cardio.

Then you'll have more time to beat up printers.

Plus, you'll get the nasty "Snatch On, Snatch Off" finisher using the KB or DB Snatch after Workout C in Crank 2.0.

That will be tough after the conditioning circuit in Workout C, but you already know the truth behind losing belly fat...

... it takes smart, hard work.

Burn off belly fat for good here for just $7

But hurry, this offer won't last long.

So, yeaaaaahhhhh, if you could get started on doing it right and forgetting all that cardio and crunches... that would be grrreeeeaaaat.

Yeeeaaaaaahhhhh.

Mikey, CTT

Wednesday, January 09, 2013

Revving Your Lean Machine: The Truth About Soreness

When you first started working out, you probably hated it. Soreness hurts! But as you progressed, you no doubt embraced it—most of us consider it a signal that we’ve done our diligence and stimulated plenty of muscle growth. But is that true?

The fact is, there are no studies connecting muscle soreness to hypertrophy. Okay, don’t stop reading yet; you will get some good stuff from being a bit sore–and you’ll probably even want to strive for it. But first you need to know what causes muscle soreness.

It’s believed that the pain is caused by microtrauma in muscle fibers—and it’s primarily triggered by the negative, or eccentric, stroke of an exercise—like when you lower a bench press, squat or curl rep.

Once your body repairs those microtears, it follows that the muscle should grow larger; however, that trauma is in the myofibrils, the force-generating actin and myosin strands in the fiber. Those strands grab onto and pull across one another to cause muscular contraction. When you control the negative stroke of a rep, there is friction as those strands drag across each other in an attempt to slow movement speed to prevent injury—and that dragging, it’s believed, is what inflicts the microtrauma.

That’s a simplification, but you get the idea. So it appears that some growth can occur after muscle soreness is repaired, but it’s in the myofibrils. More and more research is beginning to show that those force-generating strands do not contribute the majority of muscle size; serious mass comes via sarcoplasmic expansion. That’s the “energy fluid” in the fibers that’s filled with glycogen (from carbs), ATP, calcium, noncontractile proteins, etc.

So if soreness is an indication of only small amounts of muscle growth, why strive for it? Well, even small amounts of growth contribute to overall mass. Most of us want every fraction we can scrape up. But the real reason to seek some soreness is to burn more fat.

When the myofibrils are damaged by emphasizing the eccentric, the body attempts to repair them as quickly as possible. That repair process takes energy, a lot of which comes from bodyfat. The process usually takes many days, so your metabolism is stoked to a higher level for 48 hours or more, helping you get leaner faster. (Note: High-intensity interval training, like sprints alternated with slow jogs, damages muscle fibers during the intense intervals, the sprints, which is why HIIT burns more fat in the long run than steady-state cardio where no muscle damage occurs.)

Do you need heavy negative-only sets to get that extra bit of size and metabolic momentum? That’s one way, but negative-accentuated, or X-centric, sets may be a better, safer way.

For an X-centric set you take a somewhat lighter poundage than your 10RM and raise the weight in one second and lower it in six. That one-second-positive/six-second-negative cadence does some great things, starting with myofibrillar trauma for some soreness. While you’re coping with that extra post workout muscle pain, remember that it can build the myofibrils and that it’s stoking your metabolism during the repair process for more fat burning.

The second BIG advantage is sarcoplasmic expansion. At seven seconds per rep and eight reps per set, you get almost an entire minute of tension time (seven times eight is 56 seconds). A TUT of 50 to 60 seconds is something most bodybuilders never get—which is a shame because that’s optimal stress for an anabolic cascade and this is the perfect way to train as you age.  I call it Old School New Body!

You can do an X-centric set after your heavy pyramid—if you’re into heavy training. In other words, use it as a backoff set.

If you’re more into moderate-poundage, high-fatigue mass building, as I am with the F4X method featured in the Old School New Body method, you can use X-centric as the last set of the sequence. Reduce the weight and do a one-up-six-down cadence. You’ll get sore, build some extra size and—bonus—burn for fat. How great is that?

Till next time, stay tuned, train smart and be Built for Life.

Steve Holman
Old School New Body

Monday, January 07, 2013

3 New Muscle Building Articles

The following articles were just added at our webpage Muscle Building Articles

Sexy Sleek Arm Workout (BEST Triceps Exercises For Toned Arms)

Truth About How To Get Ripped Abs

Shoulder Sculpting Workout

The Best Metabolic Workout (voted #1)

By Craig Ballantyne, CTT
Certified Turbulence Trainer

Sunday morning was a sad day at the gym. It was full of a half-dozen "Uncle Rico" types (remember him from Napolean Dynamite?) trying to re-live their glory years.

Unfortunately, no one seems to have told these guys that a circuit of bench presses, barbell curls, and side bends (all with terrible form, of course) is a wasted workout.

But hey, that's how you impress everyone at the gym, right?

Ha, no it's not. Not today.

Today, the best way to train and turn heads at the gym (and the beach and anywhere else you go) is with total-body metabolic resistance training workouts.

And I've got a doozy for you today.

But first you might be asking, "What are metabolic workouts?"

Well, almost every TT program meets this definition. Anytime you do:

- moderately heavy resistance training
- in supersets or circuits
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises

...then you are doing metabolic resistance training.

But this program today is different.

In fact, it was voted the BEST metabolic workout I have ever created (by Turbulence Training members).

This program uses both a modified MRT and MCT (metabolic conditioning system) to give you maximum results. It's also really, really TOUGH.

So if you like, hard workouts, then it's for you.

It's the BEST MRT workout we've got. There's NOTHING better.

Heck, I've even tried to create better, tougher MRT workouts, and TT member feedback says this is still the BEST.

The people have spoken. Here it is, the best I've got...

TT MRT 1.0 Workout B 

Workout Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.

1) Kettlebell Swings - 20 reps
2) Strap or Regular Spiderman Pushup - 10 reps per side (2-1-1)
3) Box Jump - 8 reps
4) Strap or Stability Ball Jackknife - 20 reps (1-0-1)
5) Stability Ball Leg Curl - 20 reps (1-0-1)

And that's just HALF of the MCT circuit...the rest goes like this, but I'll save the specifics for TT readers that are SERIOUS about burning their belly fat with TOUGH workouts:

6) Another Unique Pushup - 12 reps per side (1-0-1)
7) An Upper Back Exercise - 10 reps (2-0-2)
8] A cool squat-push combo movement - 12 reps per side (1-0-1)
9) A total body ab exercise - 15 reps per side (1-1-1)
10) A special form of conditioning - 15 seconds

PS - That's just workout B...but you'll also love the unique chin-up dip combo countdown circuit in Workout C.

Get the full MRT program and a special Finisher gift workout here

I'll warn you first though, these are INTENSE workouts. That's because the goal of TT Metabolic Resistance Training is to elevate your "in-workout and after-workout" calorie burning.

Whereas with monotonous cardio workouts, no matter how long or how fast you run, you'll never get the same "after-burn" effect - and you'll pound down your knees and low back from overuse training. (Another reason cardio sucks.)

These workouts will kick your butt and leave your muscles burning MEGA-calories for hours - even days - afterward.

That's what sets Turbulence Training apart from long, slow, boring cardio workouts.

Not only will you burn fat faster than cardio, you'll ALSO build lean, sexy muscle - all at the SAME time.

PLUS, you'll get a bonus TT Metabolic Finishers program. So get ready for the sweaty, metabolic goodness that I have in store for you, including:

Burpees, goblet squats, split shuffles, KB swings – and that's only one of the heart-racing, sweat-inducing metabolic finishers that are guaranteed to leave your body beat and on a calorie burning rampage.

Get ready to use a few new exercises and a few training methods you've NEVER used before to elevated in-workout and after-workout calorie burning.

(And to perhaps CURSE ME like you've never cursed me before.)

Bring on the metabolism boosting workouts,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - This is just a quick special...

...to help you kick-off 2013 with maximum fat burning.

Get this Metabolic Workout deal for only $7 <= Expires Wednesday

So hurry, before we put this back in the vault for Turbulence Training Members only.

PPS - BIG Announcement coming later this week.

It's going to change the entire landscape of fat loss training.

Friday, January 04, 2013

3 Post-Holiday Cleansing Strategies For a Healthier 2013

By Yuri Elkaim, BPHE, CK, RHN

Pants a little tight after all that festive indulging? Feeling more tired than usual?

Well, let’s get rid of those extra holiday pounds and boost your vitality with these 3 smart slim-down cleansing strategies courtesy of our friend and holistic nutritionist, Yuri Elkaim.

After all, there’s no better time to CLEAN your body of toxic gunk (thank you alcohol, caffeine, sugar, and chemicals) and excess weight than the beginning of a new year.

So with that said, I’ll let Yuri work his magic. Enjoy…

Alright, I’ve been summoned to help you start 2013 in the healthiest manner possible. So I’m here to deliver the goods. But before I do, I must confess that I’m not a fan of cleansing in the traditional sense.

By that, I mean your typical “pop-a-pill” and spend all day on the toilet type of cleanses. The problem with almost all cleanses on the market is that they are completely focused on the WRONG thing.

They want you to believe that by buying bottles of their herbal concoctions, supplements, or drinking gallons of “spicy lemonade” that you’ll be able to lose weight and feel more alive than ever.

And although they may show quick results, they will rarely if ever lead to lasting change. That’s no fun if weight loss is your goal, for instance.

What good is it to lose 20 pounds in 2 weeks only to pack it right back on as soon as you revert back to your old ways to eating after your detox is complete?

I want quick AND lasting change for you. I want you to enjoy incredible vitality and a body you can feel proud of. Not for just a few days but for good.

And that’s exactly what the following 5 healthy cleansing strategies will help you move towards.

Cleansing is important – if it’s done right. It’s not about relying on supplements but rather making small adjustments to the most important thing you do each day …

EATING.

Yes, you can eat more and weigh less. Yes, food can heal what ails you. And yes, these foods can actually taste delicious.

But you have to know what you’re doing.

Let’s start with these 5 strategies…

#1 – Get Your AM Drink On

Yes, that’s right... I want you to drink first thing in the morning. But I’m referring to water, and lots of it. I recommend starting your day with ONE liter of water before ingesting anything else.

Why?

Two reasons…

First, you lose a lot water during sleep through breathing. Therefore, rehydrating when you wake up is important.

Second, since you’re immobile during sleep, the toxins that your body produces and tries to get rid of build up in your liver and bile. Drinking water in the morning can help move those toxins out of your system in your urine and stool.

Bonus tip: Add a squeeze of lemon to your morning water. Lemon stimulates gall bladder contractions, which facilitates the removal of those stored toxins. Lemon also awakens the rest of your digestive tract so you’ll find yourself hopping on the toilet quicker than by drinking a morning coffee.

#2 - Go Green and Enjoy a Liquid Lunch

If I were to give you ONE strategy that could improve your body and health dramatically it would be to add more greens into your diet.

And the easiest way to do that is by liquefying them.

Because let’s be honest…

Unless you’re a cow grazing the pasture, you’re most likely not going to be eating grasses and leafy greens all day long. But you certainly can throw greens like kale, parsley, swiss chard, lettuce, and any green powders into a blender, right?

The power of green vegetables lies in their incredibly high levels of vitamins, minerals, and disease-fighting phytonutrients. Greens are also the major source of alkalinity within our food supply. Without getting too technical here, just realize that when you’re body is too acidic (from eating too many grains, sugar, and animal products) it becomes prone to sickness, disease, and lethargy.

By eating more vegetables, especially greens, you can restore the natural alkaline pH that your blood requires for optimal health.

Here’s my go-to lunchtime smoothie that I know you’ll enjoy too…

1 head of kale, Swisss chard, or dark green lettuce

½ handful cilantro

1 apple

1 pear

1 banana

Juice of ½ lime

500 ml of water

Throw everything into a blender and you’ll get about 1 liter of cleansing power that tastes amazing!

#3 – Remove Common Congesting and Allergenic Foods (at least temporarily)

Foods like sugar, caffeine, and alcohol are obvious ones to scratch off the list when cleansing your body of toxic build-up in a healthier way.

But not many people realize that foods like corn, soy, grains, and most animal products (especially dairy) are very congesting and taxing on your digestive and immune system.

Essentially, what this means is that by eating these “allergenic” foods on a regular basis, some of their proteins can be identified as foreign invaders by your immune system. As a result, they stimulate inflammation throughout your body, leading to mucus production, congestion, and shunted flow of energy.

The best way to realize this is to experience it first hand. And the only way to do that is by removing these foods from your diet - at least for a few days. Then, once you notice that you have more energy, less congestion, better bowel movements, and have shed needless fat, then you can add them back into your diet (one at a time) to notice their effect on your body.

You’ll be shocked – to say the least.

Not sure where to start?

Here’s a simple one day meal plan to give you some ideas of how delicious a proper “food-based” cleanse can be…

Breakfast:

Coconut Blue-Cranbery Smoothie

1 cup fresh or frozen blueberries

1⁄4 cup fresh or frozen whole cranberries

250ml coconut milk

250ml water

Lunch:

Leek and Onion Soup

3 leek stalks

1 large onion

5 garlic cloves, minced

5 stalks celery, juiced

1 carrot, juiced

2 tbsp Braggs Liquid Aminos to taste 1 tbsp fresh rosemary, chopped

2 tbsp olive oil (optional)

4 cups water

Fresh ground black pepper to taste

Dinner:

Roasted Veggie and Quinoa Perfection

1 cup quinoa

2 cups water

2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 tbsp coconut oil

1 sweet potato, peeled and chopped

1 yellow squash, peeled and chopped

Juice of one fresh lemon Sea salt to taste

1. Roast chopped vegetables in the oven at 300°F until tender.

2. Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water is absorbed and quinoa is fluffy.

3. Place bed of quinoa on plate and surround or top with roasted vegetables and a splash of fresh lemon juice and sea salt to taste.

I hope these ideas get your taste buds sizzling. Cleansing is absolutely critical to your health (since we’re all way too toxic) but I want you to realize that cleansing doesn’t have to revolve around crazy herbal supplements.

Instead, it can and should be based on eating clean whole foods. That’s the only way you can achieve quick and long-lasting results. After all, you’re improving your dietary habits one day at a time – and improving your daily habits is what counts in the long run.

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