Thursday, February 27, 2014

3 Ways Sugar KILLS You (Article)

It’s alarming to know that, on average, most people take in 22 teaspoons of sugar – per day. 

3 Ways Sugar KILLS You 

And this is exactly why sugar is the in-demand crop and makes some countries a boatload of money.

But, what they don’t tell you is that sugar will KILL you if you let it.  In fact, there are 3 specific ways in which this nasty toxin slowly KILLS you:

3 Ways Sugar KILLS You

To Your Health,
Arthur M.

7-Step Solution For Shoulder Pain

If you’re suffering from shoulder pain, especially in your rotator cuff, it’s vital that you read this email…

Here’s why:

The treatments, stretches or exercises you got from your doctor or chiropractor to strengthen and heal your shoulder aren’t helping your shoulder heal at all…

Instead there’s a good chance they’re actually destroying your shoulder.

It’s shocking but true.

See, most doctors and chiropractors can diagnose the problem, but know very little about how to repair and strengthen your shoulder properly.

Maybe you got one of their “one size fits all” stretching or exercise routines on a visit…

You know, the same sheet of paper they give everyone who walks through the door with a “shoulder problem.”

The trouble is, your body goes through a very exact, step-by-step process to recover from injury and heal itself.

Each step builds on the next in proper sequence until your shoulder is healed.

And YOUR body has its own timetable for recovery and moving properly through the phases of healing…

Yet the “one size fits all” approach doesn’t allow for that.

It doesn’t take into account the stage of healing you’re in…

You’re forced to do the same routine all the time starting from day 1.

Here’s the problem with that:

When you stretch or exercise your rotator cuff when your body’s not ready…

You can do terrible damage – even permanent damage – to your shoulder!

But avoiding this problem is easy.

Especially since you already know that true, lasting healing comes from properly identifying the exact stage of recovery your body is in…

Then working with your body in just the right way to promote faster healing and recovery.

You just need one last thing:

The simple 7-Step System for healing your rotator cuff and finally eliminating your pain

This system perfectly follows your body’s own phases of healing to give your shoulder what it needs WHEN it needs it – it’s NOT some “one size fits all” gimmick.

With this system in hand you’ll finally discover how to easily avoid doing further damage to your shoulder…

You’ll easily identify the exact phase of healing you’re in and give your body exactly what it needs to heal and recover faster in that phase…

You’ll heal your shoulder, and build it up better than it was before you injured it.

In a nutshell:

With this 7 Step System, you’ll heal your shoulder and STAY pain free!

Don’t you owe it to yourself to at least take a look at this system today?

You have nothing to lose but your pain!

Now, to discover the simple 7-Step System for healing your rotator cuff and eliminating your pain, Click HERE.

To your health,

Arthur M.

Thursday, February 20, 2014

What To NEVER Eat After You Workout (Free Report)

What To NEVER Eat After You Workout - Special Free Report reveals what are the right and WRONG foods to eat after your workout.

4 Simple Steps to Create Your Own Successful Diet Plan

Have you ever lost weight without a formal diet plan?  I’m sure most people know the concept of cutting back on “bad foods”.  Many people try and eventually slip and slide right back to their old unhealthy habits.  Why?  It’s simple.  They don’t put any thought or effort into what they are going to do. They have no plan of action.  So let’s fix that beginning today.

This is so easy a fifth grader could do it:

You need to educate yourself on sound nutritional principles.  This is very easy to accomplish since you can download an instructional book, video or go online and model healthy, natural diet plans.  You could even go to the grocery store and look in the frozen food section for foods labeled “healthy and nutritional” and model them.

Now make a list of your favorite foods.  Make them the center of your diet plan.If you incorporate foods that you like and are use to buying and having around you will be more inclined to “stay the course”.  Think about the meals you presently make and keep the good ones and dump the others.  Don’t overwhelm yourself by getting out the recipe books and trying to change your entire weekly menu all at once.  I would suggest that you add one new low calorie healthy dish per week. You can even swap unhealthy ingredients in recipes for healthy ones. Before you know it you will have a whole repertoire of recipes that you love.

This is the most important step.  Stop the insanity at the grocery store.  Once you learn about nutrition and make your favorite foods the center of your diet you need to learn how to control temptations right at the source – the grocery store.  Make a list before you go.  Don’t rush through it.  Look it over closely.  Choose healthy snacks that you can find online or you can even download on an app if you don’t have any ideas.

Eat at home or bring meals from home that you have prepared.  You know what you’re eating when you make them yourself.  They taste better and you can control the portion size. Remember to make sure that you use an 8 inch dish and don’t go back for seconds.

Make a pledge to yourself that you will not buy anything that is not on the list that is unhealthy nor will you go to fast food restaurants until you can get your weight under control.  Your motto from now on is, “Only healthy foods come into my house and into my body from this day forward.”  Before you know it you won’t be diet challenged anymore.

Now you have it the four simple steps to creating your own diet plan.

Cris Sorel is co-author of DietChallenged? Finally Get It Done! Program.  This program has a unique strategy that has a psychologist, athlete and a personal coach that shows you how to get ready, motivated and excited to take the weight loss challenge.  Team it up with any diet of your choice and you will get better, quicker and lasting results. Visit her website at http://scrnch.me/2sift to learn more.

Tuesday, February 18, 2014

The MOST Nutritious Fruit Is?

I feel very, very bad. Frankly, you have been cheated from the BEST thing Mother Nature has EVER created.

The MOST Nutritious Fruit Is? 

You see, there are a lot of people who skip out on this one FRUIT because they think it’s bad for their health.

But, the truth is, it’s really awesome for you.  So good in fact, that including it may just lead to a slimmer you and a much healthier life:

The MOST Nutritious Fruit Is?

 

Friday, February 14, 2014

The Truth About Vegetarian Protein

By Kardena Pauza
Easy Veggie Meal Plans

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

EXAMPLE:

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

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

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

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

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

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

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

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

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

Thursday, February 13, 2014

7 Finishers You MUST Do

Just a heads up – TONIGHT at midnight is your LAST chance to get all 51 Metabolic-Revving Workout Finishers for OVER half OFF.

Get all 51 finishers and bonuses here <== Discount Expires TONIGHT

When you do get Mike’s brand new Workout Finishers 2.0 system, here are 7 finishers you MUST do to get started…

7 Finishers You Must Do

Mike Whitfield,

Creator of the Workout Finishers 2.0 System

My client of six years gave me this feedback on the new finishers from the Workout Finishers 2.0 manual:

*******************

“I just did one of the finishers and it was one of the best you’ve ever written. Seriously – I hope you write more like these. They were already good, but these are gooooooood.

I did the One at a Time Finisher. Great stuff. It looked so simple on paper, but man it was tough. I’m pumped!” - King

******************

Awesome sauce – I’m getting a lot more feedback just like this from my Finisher readers and clients and it’s no surprise since it’s unlike any other finisher program I’ve ever created.

These are 7 finishers you MUST do from the new Workout Finishers 2.0 system including the one from my client:

1) One at a Time (my client said this is a must-have)

Do the following circuit as many times as possible in 5 minutes, resting only when needed. Remember, if your form gets sloppy, it’s time to REST. Record the number of rounds you complete and try to beat that number the next time you do this finisher.

Lunge Jumps (1 rep per side)

Squat Thrust (1 rep)

Burpee/Pull-up Combo or Burpee (1)

Lateral Jumps (1 rep per side)

Spiderman Climb (1 rep per side)

C’mon it’s only 5 minutes (just wait til you try it)

2) The DB Den

You’ll use high reps and big combination movements on this one. I tested this one with a trainer in Michigan (Brian Kalakay) and even “Mr. Energy” said it was even tough for him (and he’s a machine).

Follow along with Brian and Mike with 51 metabolic finishers

3) Til’ Death Do Fat Apart

Hilarious name, I know – but this one is brutal. It uses the Death Crawl as a gauntlet exercise. You’ll find this finisher in the Gauntlet Finisher section of the manual.

4) Drive’n and Five’n

3 exercises of 5 reps each, 5 rounds, 15 seconds of rest… enough said.

5) Seven-Eleven

Get your conditioning done with this metabolic circuit using a crazy 7-rep/11-rep scheme.

6) The Super Repper 200

This one tricks you. It looks so simple on paper because it’s just a superset, but 200 reps later, you’ll be spent. My shirt was soaked when we filmed this one. You’ll have an adrenaline rush and a faster metabolism for hours.

7) The Triple Piston

Directly from the upper body finishers section, this ladder upper body finisher will have your arms pumping for hours after, but dang it’s fun! (My arms were sore for a day or so after filming this one).

Of course, the “Done in 21” conditioning circuit in Workout C inside the bonus 4-week program “Metabolic Chaos” is the best 21 minute workout you’ll ever go through, too.

Enjoy the big finish!

Mike Whitfield, CTT

P.S. You’ll really like the Density Finishers – they are the first finishers inside the manual.

And yes, you can modify each finisher to your fitness level. I explain that inside the program and yes, you even get done-for-you meal plans with the NEW Workout Finishers 2.0 system… plus my lifestyle guide that will tell you EXACTLY how I not only lost 105 pounds, but kept it off for years.

The Best Follow-along finishers EVER <== Discount Expires in a few hours

But hurry, because tonight at midnight EST, the 65% discount ENDS.

To Your Success,
Arthur M.

Wednesday, February 12, 2014

2 unique exercises that you’ll love

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 finishers from his new Workout Finishers 2.0 system.

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 Metabolic Trio Ladder Finisher (inside the Ladder Finishers section)

Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of each exercise. In the next circuit, you’ll perform 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

1-Arm KB/DB Swings (6/side…1/side)
Spiderman Pushup (6/side…1/side)
Bench Vault or Lateral Jumps (6/side…1/side)

The Burpee/Spiderman Pushup Combo is just one of the crazy exercises that Mike uses in his finishers. You’ll perform a burpee, but instead of a regular pushup, you’ll perform a Spiderman pushup (1 rep per side). That will smoke your abs. You’ll get that along with 119 other exercises in the brand new Workout Finishers 2.0 System

=> You can look at the full program here

Now I want to share with you how to approach this ladder finisher.

DON'T train to failure... if you find yourself using bad form, rest until you know you can complete the entire set with good form. The secret is actually leaving a couple of reps “on the table”. Surprisingly, you’ll get through the finisher faster, producing a ton of volume in a short amount of time.

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.

Check out his crazy finishers here

To Your Success,
Arthur M.

4 ways to triple your results from YOUR workouts

Much like the iPhone, there are untapped resources you might not even know about this one secret that literally replaces ALL boring cardio, including interval training.

The one secret is using short, intense “finishers” that can be plugged with literally any of your workouts at the end or even on your off day. But finishers give you more than that. Here are 4 reasons to replace cardio FOREVER with finishers that use what’s called, “metabolic stacking”.

You can read more about metabolic stacking here

#1 – Use a Strategic Finisher Schedule

Most people are on a full body workout or some form of an upper/lower split. First, let’s take a look at the total body schedule. This one is an easy choice. You can pretty much roll the dice and go with one.

However, if you want to define your upper body more (shoulders, arms and chest), then you can choose an upper body finisher to hit those trouble spots.

Having trouble with the thighs or wanting more athletic looking legs? Hit a lower body finisher. The variety of set and rep schemes using metabolic stacking finishers with short rest periods will give your body a new stimulus. That’s where the definition comes in.

And to lose fat faster when you’re on a lower/upper split, you choose a finisher that works the OPPOSITE muscle group of your main workout. So if your workout was an upper body workout, you would then choose a lower body finisher. This approach hits all muscle groups without sacrificing time.

When it comes to using finishers after a full body workout, using the density style finishers are perfect because they are short, but intense. This should allow you to still recover while getting more out of your workouts.

Strategy # 2 – Create More Dense and Defined Muscle with Finishers

Looking to increase muscle definition? Work the same muscle group in your finisher as your main workout. So, you would rock a lower body finisher with your lower body workout. This is an advanced approach… but advanced results require advanced measures. This approach is tough, but it works.

Strategy # 3 – Use a Finisher on an Off Day to Accelerate Fat Loss

Because of the metabolic demand of finishers, you CAN get measurable results when implementing finishers on your off day along with your main program. In other words, you’ll get faster results. Certainly you have 10 minutes or less to get better results.

But more importantly, these intense finishers will even improve your performance in AND out of the gym. You’ll also improve functionality and mentally, it allows you to “stay in the zone” for reaching new fitness goals. The adrenaline rush to your nervous system allows you to focus better and make smarter food choices throughout the day.

Strategy # 4 – Literally Create Your Own Workout

This is the newest discovery recently of using finishers. Mike Whitfield first started to experiment this method with his offline clients before experimenting with his readers. They all had amazing results…

… you can literally create your own workout.

Pick at most 4 finishers (3 is recommended at first) and even that’s considered aggressive because of the intensity. Remember – finishers that use “metabolic stacking” means your body is taking on a lot of volume in a little bit of time.

You’ll want to rest for 2 minutes between each finisher when using this method. It’s fun AND simple. You’ll experience insane fat loss, but this is just a warning… this is VERY HARD work. Some readers have seen results in just a few days with this approach.

So, a good example would be something like this:

Lower Body Finisher, rest 2 minutes

Upper Body Finisher, rest 2 minutes

Metabolic Circuit Finisher, rest 2 minutes

Density Finisher (optional)

… only if you’re brave enough!

At the link below, my friend Mike Whitfield, who has lost 105 pounds and is a contributor to the Men’s Health Big Book of Getting Abs has used these 4 strategies himself and with his clients, including an amazing 6 clients that have won or placed in Craig Ballantyne’s Transformation Contest.

The reason these finishers work so well? It’s called “Metabolic Stacking”

=> How to triple your results without ANY cardio or intervals <=

This approach can be used with ANY of your favorite workouts,

Arthur M.

Tuesday, February 11, 2014

NEW 16-Minute 20/10 Conditioning Circuit

Here's a NEW 16-minute conditioning challenge that uses the powerful 20-10 approach.

Do the following circuit ONE time. Each exercise should be performed for 20 seconds, followed by 10 seconds of rest for a certain number of rounds, then move onto the next exercise.

1A) 2-Arm DB Row (20 secs on, 10 secs off) - 4 rounds

1B) Goblet Reverse Lunge (20 secs on, 10 secs off) - 6 rounds

(switch sides with each round)

1C) T Pushups (20 secs on, 10 secs off) - 4 rounds

1D) Total Body Extensions (20 secs on, 10 secs off) - 6 rounds

1E) Mountain Climbers (20 secs on, 10 secs off) - 6 rounds

1F) Skater Hops (20 secs on, 10 secs off) - 6 rounds

I know that's a tough circuit, but if you want to dig a little deeper and get even FASTER results, plug in the metabolic finisher that comes with this workout or you can use...

51 MORE follow-along finishers here <= Better than intervals

When you plug in the Gauntlet Finisher inside this NEW Finishers Express workout using just your bodyweight, you'll see how many reps you can do of each move in 50 seconds.

To Your Success,
Arthur M.

PSYou can get the BEST finishers EVER here!

... then use the Finisher Express full body workouts that are packed with 21 minutes of metabolic goodness using big, calorie moves sequenced just right so you'll get 90-minute results in just 21 minutes.

5 new MMA-style exercises that ANYONE can use to get leaner, stronger, faster...

It doesn't matter if you NEVER set foot in a ring, "fighter" training will get you leaner, stronger, faster, better conditioned and more confident in yourself.

This style of training is really not just for fighters....ANYONE can benefit from it!

Because there's a reason why people want to look and perform like MMA athletes...these guys (and girls!) are in GREAT shape...

Now, if you want to train, look and perform like a fighter, I've got FIVE "combat-ready" exercises for you to try out here.

Even if you're not a fighter, they'll help you develop explosive core power, shredded abs, muscular endurance and complete hip and leg strength.

==> 5 new MMA exercises that ANYONE can use to get leaner, stronger and faster...

Enjoy!

Arthur M.

4-minute addiction proven BETTER than 30 min of cardio (STUDY)

There's a new 4 minute addiction that's sweeping the nation that's proven to be BETTER than 30 minutes of normal, boring cardio.

Canadian researchers at Queen's University tested a workout using workout "finishers" style of training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

- 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A: did 30 minutes of treadmill running at 85% max heart rate

Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

Group C: did nothing (they were the non-training control group).

Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).

That's right, the short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio!

Shocking? Yes, but that's not all.

ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment.

Make sure you read that last sentence one more time so it sinks in please...

Enjoyment is obviously a key to consistency when it comes to exercise otherwise you'll never follow through.

The Canadian Scientists concluded that "extremely low volume bodyweight interval-style training" will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.

All in only 4 minutes.

So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes?

It's called Metabolic Stacking from my good friend Mikey Whitfield who's lost 105 POUNDS using this brand new scientific approach. 

It's all part of Mike's brand new Workout Finishers 2.0 System...

And best of all, you don't have to change what you're currently doing!

Just plug in Mikey's "Finishers" with your favorite workouts to double your results and create a 38 to 48 "after-burn"…

… without any cardio including intervals!

==> 4-minute addiction proven to be BETTER than 30 minutes of cardio

MORE PROOF:

Mike has entered 6 of his private clients into Craig Ballantyne's Turbulence Training Transformation Contest and ALL 6 clients won or placed, even with thousands of people voting.

And they did it with ZERO cardio.

Their secret weapon was Mikey's "finishers".

So don't be surprised when you find yourself with NEW definition in muscles you haven't seen before after trying these bad boys.

That's what finishers will do. Especially when you bring your body a unique stimulus like this.

Just go look at Mike's own before/after photos on his new page and you'll instantly see why he's so passionate about getting you in shape.

==> See Mike’s before/after photos here (105 pounds!) <==

Enjoy the new results,
Arthur M.

These 5 exercises are insane....

So I want to introduce you to a friend of mine...a guy who's developed a reputation in the strength and conditioning world as one of the most innovative, knowledgeable and yes, slightly insane, trainers around.

His name is Nick Nilsson and he's known as the Mad Scientist of Muscle (got a picture of him below doing step-ups with 420 pounds of dumbbells, chains, ankle weights and a weighted vest).

Combat Athlete Exercises

So yeah, definitely insane...

Nick has put together demos for you of five of his BEST combat-focused exercises...exercises that will develop...

- ground-based core strength and punching power
- fight-ending kicking power
- explosiveness in awkward body positions
- hip strength for a strong foundation to strike from
- upper back muscular endurance to keep you hitting hard while the other guy fades

These exercises are extremely effective and totally free for you check out.

Bottom line, if you're a combat athlete, these exercises can give you the edge you need to CRUSH your opponent and develop unstoppable conditioning.

==> Learn these 5 killer combat exercises here

To Your Success,

Arthur M.

Thursday, February 06, 2014

4 Ways You Can Add Isometric Exercises To Your Current Routine

Isometric exercises are a powerful training method for building strength and size. They can be utilized as a stand-alone program or be incorporated into weight lifting and calisthenic routines.

The late fitness phenom Jack Lalanne once said that you need to periodically change up your routine in order to continue to progress. In other words, if you do the same thing over and over again you will not see results because your body gets used to the routine.

Integrating isometric exercises into your current workout program is a perfect way to increase the difficulty and avoid plateau.

4 Ways You Can Add Isometric Exercises To Your Current Routine:

1. Add A Short Whole Body Isometric Finisher At The End Of Your Workout:

Isometric Exercises are intense and build strength quickly. By adding an isometric whole body exercise to the end of your workout you fatigue the entire body to a greater degree.

What do I mean by Whole Body Isometrics?

There are several isometric exercises that incorporate the entire body. Try this for example. Stand next to a wall. Place your hands on the wall about chest level. Get in a low lunge position and push against the wall with all of your strength.

Did you feel your whole body engage? I bet you did. You’ll feel it from your calves and quads up to your shoulders and arms.

Do this exercise for 30-60 seconds as a “finisher” to your current routine and you’ll be blasted.

2. Add Isometrics To A Super Set:

A super set is a combination of exercises that you do immediately without taking a rest in between.

One example is doing push ups and pull ups. You start off doing a set of push ups then after you fatigue you go straight into pull ups. That’s a super set because you do one exercise after the other.

However, try adding an isometric into the mix and you’ll increase the difficulty of your super set. For instance, you can add palm pushes right after you do push ups and isometric pull ups after the normal pull ups.

Here’s how to do palm pushes. Place your hands together in a prayer position. Push your hands together as tightly as you can. Do it for 30 seconds. This works the chest muscle group which is why you would want to do it right after the push ups.

Here’s how to do isometric pull ups. Lift yourself up on a pull up bar and hold the position with your elbows at a 45 degree angle. Do it as long as you can. This works the back muscles which is why you would want to do it right after the normal pull ups.

Adding both isometric exercises to your super set will fatigue your muscles so much more quickly.

3. Add Isometrics To A Drop Set:

A drop set is a series of exercises that are slightly less difficult than the previous exercise. Each exercise works the same muscle group but you recruit more muscle fibers and tear them after each step.

Most drop sets are used in combination with weights. Let’s take dumbbell curls which work the biceps, as an example.

A typical drop set is to start with a weight that you can do for 8-12 reps. Then once you fatigue fully, you grab a lighter weight and try to do as many as you can. Then you keep repeating this process until you can’t even lift a 10-15 lb dumbbell.

Try this: After you drop down in weight, while doing a drop set, lift your arms so they are in a 90 degree angle and squeeze them as hard as you can for 30 seconds. Do this before each drop and the pump will be amazing.

4. Do Isometrics On Active Recovery Days:

Exercise programs that are focused on strength or muscular gains need to incorporate rest days. Your body needs time to recover and “take a break” from very intense physical activity.

Isometric exercises can be done on active recovery days to help recover from typical strength programs.

I don’t recommend that you do a 30 minute isometric routine on your off days. Yet, you can certainly spend 5-10 minutes moving through some isometric postures to keep your muscles engaged.

If you’re interested in seeing a full 8 week isometric training plan to help you build strength and size, check out my fitness buddy Todd’s Isometric Strength program. Its super intense!

8 Week Isometric Strength Training Plan

It can be done with your current routine or as a stand alone program.

To Your Success,
Arthur M.

Tuesday, February 04, 2014

How You Can Get Stronger Without Actually Moving

In this post, I am going to share with you is a simple method of building strength and getting leaner without actually moving an inch!

What?!

How is that possible?!

Before I share with you the exact technique I want you to think about the process of building lean muscle.

Step 1 is to workout in a way that is challenging. You need to put yourself through a challenge because your muscles must adapt to meet the increased demands. What happens on a physiological level is you cause micro tears in the muscle tissue. This is absolutely needed in order to build lean muscle.

Step 2 is that your body heals the muscle in a way that makes it stronger.

This is how all effective forms of strength training work, including; weight training, body weight exercises, cross fit, calisthenics, etc.

Here's the equation:
Muscular Tear down + Muscular Recuperation (rest, nutrition, etc.) = More Strength!

Nowhere in this equation is there anything about movement.

Don't get me wrong. Movement is very important for over all health, flexibility and quality of life.

However, it is not an absolute requirement for getting stronger.

There is a method of exercising that you can do without moving a muscle. You can do it in the car, in line at the grocery store or even in bed!

What is this method?

Its called Isometrics!

Isometrics are exercises where you contract the muscle without moving the joint. The muscle is forced to tear (remember the equation above) but you don't actually need to move it.

How does it work?

In order to fully understand how you can get stronger with isometrics, lets take a step back and analyze something you are probably familiar with… the bicep curl. You grab a set of dumbbells and you lift them up a bunch of times until you can't do any more. What happens is that at a certain point your muscles become fatigued. The lactic acid builds up and the muscle tears.

This same effect can be achieved by doing an isometric.

Do this as an example. Lift up your right arm up so your elbow is in a 90 degree angle. Press your left hand into your right hand while applying a downward pressure. Push as hard as you can.

Come on. You can push harder than that! Give it all you've got but don't let your right arm fall downward. Hold it for 30 seconds.

You just did an isometric!

No need for weights or hanging from a chin up bar. Your biceps just reached fatigue without even moving!

There are actually 3 types of isometrics that you can immediately apply to your current workouts or develop a routine all by itself!

They'll help you get stronger and build lean muscle tissue….

=> Learn the 3 Types of Isometrics & Get Stronger Without Even Moving An Inch!

To Your Success,
Arthur M.

Saturday, February 01, 2014

How to Have More Energy

How to Have More Energy
By Kardena Pauza
Easy Veggie Meal Plans

If you eat a larger than normal meal or a calorie dense meal, do you notice how tired you feel afterwards?

This is what I call FOOD COMA.

This is where you get extremely tired and you start to regret stuffing yourself, but it’s too late the DAMAGE is done. You can barely keep your eyes open and all you want to do is crawl up into a ball and go to sleep. You can’t focus or concentrate on work and even a simple conversation takes effort. All you want to do is lie down.

So many people have this experience on a daily basis. In fact, I was just like this during high school when I would gorge on fast food and pizza and junk.

But this is not how your body should feel after meals.

With the Vegetarian Lifestyle, you won’t be sleepy after you eat. In fact, you’ll be alert, mentally sharp, and physically ready to take on the world.

By eating high nutrient low calorie foods, you will eliminate the side effects from food comas. I guarantee you’ll have more energy with the Veggie Meal Plans diet than you have on any other diet – simply because you will NOT be restricting your calorie or nutrient intake – in fact, you’ll be able to fill yourself up with our delicious foods.

I love making smoothies because they give me so much ENERGY in the morning.

I’ll blend different fruits and vegetables with a little protein powder to make easy to digest and energizing drinks. I’ll also add a tiny bit of fresh ginger to give it a zing and anti-inflammatory properties. You won’t get the same energy or health benefits from a plate of bacon, eggs, and white-flour pancakes!

I also love to make fresh, flavorful soups. And it’s easy too.

I make soups in the blender or food processor, such as a simple tomato gazpacho soup, or Mexican green soup, or an Asian inspired coconut curry soup. These soups can be warmed on the stove or eaten at room temperature. These foods are full of life! I use everything from carrots, celery, broccoli, cilantro, basil, onions, coconut, apples, oranges, lemon, and a variety of spices.

I make these really great wraps using a low-carb tortilla, romaine lettuce leaf, or a collard green leaf as the wrap shell.

Each wrap is lovingly filled with fresh veggies like spinach, sprouts, green onions, cilantro, avocado, tomatoes, and then I add hummus, salsa, or herb seasonings/salt.

I also make a pate from sunflower seeds and spices, tempeh, or seitan, which makes the wrap filling, very nutritious, and energizing!

These are just a few ways in which you can fill up on nutrient-rich foods that will leave you energized and feeling great day after day.