A few years ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Since that time its kissing cousin, “7 Minute Body”, has been released, featuring a complete in-home version of the same workout principles covered in 7 Minute Muscle, as found below:

7 Minute Workout Solution <--61%Off

Here’s the real irony: Of the 127 testimonials I’ve received so far that I deem worthy of publishing on the web, over forty were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle (and 7 Minute Body) is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

And, for this week only, you can get it at a 61% discount. You’ll get everything: 7 Minute Muscle (the gym-based workout) and 7 Minute Body (the in-home workout) plus the six training videos today for less than the cost of a cheap dinner.

It’s a system and a price that’s impossible to beat.

Go here now:

7 Minute Workout Solution <--61%Off

P.S. You’ll thank me later for the months of time I’ve given back to your life… not to mention that new body in the mirror.

Remember:

Train Hard. Train Smart. And Train Cheap…

7 Minute Workout Solution <--61%Off

Abs.

Everyone wants a tighter tummy.

Guys want a six-pack… ladies want a slim, firm waistline… and yes, some want a six-pack too.

Why be sexist? ; )

So needless to say people are freaked out to find that I train my abs in about 3 minutes.

Total.

Here’s how:

7 and 14-Minute workouts <—discount

Let me give you the dirty facts about my abs.

They are the worst part of my body… and one of the best parts at the same time.

The "worst" bit has nothing to do with muscles or even bodyfat most of the time… but SKIN.

Remember, I was obese… 46-inch waist and 38 percent bodyfat.

So my skin got pretty messed up. It never quite recovered from that and I have a "bit" of loose skin around my abs.

Drives me nuts. I may have it removed! ; )

But other than THAT… my abs are pretty good.

Here's a pretty recent shot (after a workout taken with an iPhone… so hardly a professional shot… but you get the idea… )

This is after THREE MINUTES of ab training done 2-3 times a week.

Let me spell out my thoughts on this:

If you are training your abs longer than 7 minutes a week you are doing something wrong… or you’re just wasting your time.

Sorry to break it to you, but abs develop fast.

It’s the BODYFAT you need to focus on.

Still, you need abs… and my HDT-Style Training in 7 Minute Body and 7 Minute Muscle will get you those abs uber-fast:

7 and 14-Minute workouts <—about HDT

Go watch and read how it works now.

Before you do, let me give you a substitute exercise for one of the three I recommend during my “3-Minute Abs” routine (found in both books on the page above.)

Hanging leg raises… they are the best when done the way I show you in my book.

BUT some people do not have the gym or the straps I recommend.

So do this instead: Leg raises on a Swiss Ball, bench or even off the floor.

Here’s the tip: Raise the legs, pause at the top for 2 seconds and blow ALL of your air out. Contract your abs HARD at the top.

Then and ONLY then lower the legs slowly.

If you do this right there’s no way to get more than 15 reps. I get about 8 before my abs give out!

That’s all it takes. You do NOT need “high reps” to develop your abs. In fact LOW reps work better…

You just need resistance… and my way of training gives you plenty.

This means a LOT less time doing the exercises and a LOT MORE time enjoying the nice set of tummy muscles you’ve built.

Sounds like a plan.

P.S. Here’s the latest for those interested in my ongoing legal issues with selling rights to a publisher.

This concerns YOU as the price for 7 Minute Muscle and 7 Minute Body will NOT be under my control as soon as the contracts are signed.

This was supposed to happen today… but as luck (for you!) would have it, I got caught in Austin traffic at 5:30pm and missed my 6:00 meeting with the publishers.

The president leaves town tonight-Sunday.

SO NOW… I can extend my half-price (more than half-off the Advanced Videos!) for a few more days…

… so go here:

7 and 14-Minute workouts <—discount

P.P.S. In case you’re wondering, this is not a clever marketing ploy… 7MM and 7MB are both being acquired by a publisher.

The recognize the amazing benefits this style of workouts offer anyone at any age… fatburning and muscle-shaping…

Otherwise they would not be writing such a nice check… : )

I bought a Jeep with it. So it’s not making me a millionaire or anything, but it’s nice to have my hard work rewarded!

Even nicer than that, I get the chance to almost give away my “baby” to you if you don’t have it already…

When the deal is done, here is what you can expect to happen:

1. The page below WILL change, and that includes the price… they think the price is not right. (I think that means too low… ha… ; )

2. The specials will end due to the fact they will send millions of people to the site rather than a few hundred thousand (my readers and my] affiliates send about that much.)

3. The book will end up in some bookstore eventually… and that’s FINE unless they want to alter the content… which I have a provision to prevent.

Sorry to ramble on about this, but I want you to know the integrity of the guy sending you emails every day…

Sure, I like to make a living. Who doesn’t?

But I won’t sell my soul to do it.

I won’t give up what I KNOW works to make a buck or two… so that means I maintain TOTAL creative control over these books even after the publishers take over.

In fact I’m negotiating a position WITH this firm so I can make SURE I maintain control… and folks, I HATE working for other people!

But it is worth it… IF I can keep the quality of the materials where they are.

And they are 100% solid.

And right now they are 200% cheaper than normal… so if you don’t know what all the fuss is about with all of this “7 minute workout” stuff (I prefer the 14-minute advanced workouts, which you can get too) …

then hop over here:

7 and 14-Minute workouts <—discount

Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.

And I think I did a pretty good job.

You tell me… ; )

Here’s what we cover in just about 30 minutes…

1. How much fat can you burn (and inches can you lose) in just 6 days?…
2. How to make fatloss “easier” (not ‘easy’… but easier!)…
3. What to do about perimenopause and menopause stress and the fat-gain that comes with it… AND…
4. The “Stress-Free” dietplan for women who fight the “pooch” or who are going through perimenopause or menopause!
5. Is exercise worthless if you sit down while you work?…
6. What about fitness for “seniors”?… Can you gain muscle and shed fat past the age of 60?
7. An inhome exercise that lasts 7 minutes but that can increase the lifespan of women by up to 60%! …
8. The shocking truth about whole grains and disease…
9. The “myth” of shaping/building muscle AND dropping bodyfat at the same time… hear the TRUTH about this once and for all! …
10. How you can have your cake (literally!) and eat it too (i.e. get all the fatburning benefits while still enjoying desserts)…
11. How to “reboot” your key fatburning hormone using nothing more than the food in your refrigerator!…
12. This freee substance uses 90% or more of your calories… and you need more of it… find out what it is!…
13. The “Food Purist” versus the “Food Rebel”… which one are you?…
14. The one thing you can to TODAY without hardly any effort to improve your appearance and your health!…
15. 2 simple exercises you can do at work to remove back strain and improve your abs (yes… ABS!)…
16. Why the “baby boomer” generation is literally being left out of most fitness plans… and a plan that’s perfectly suited for all boomers!…
17. The 1 trick I use to workout without nagging injuries! …
18. Why exrercise decreases 1 critical sex-hormone… and what you can do to prevent it (even increase it!) …
19. The importance of strength over the age of 30 (it’s not what you think… and it’s VITAL!) …
20. And more!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.

Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.

For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.

In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.

Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.

table.MsoNormalTable {mso-style-parent:""; font-size:11.0pt; font-family:"Calibri","sans-serif"; }

All this past week I’ve been telling you about this:

7 and 14-Minute Workouts here <—new.page

This is all about how shorter workouts (7-14 minutes) are better for fatloss AND muscle gain than longer workouts.

Naturally this freaks a lot of people out.

When they see me they assume I train for hours a day.

Wrong. I work out about 3 hours a week total in the gym when I'm not preparing for a photoshoot. When I am I increase the cardio… that's it.

However, I spend HALF the year training about 1.5 hours a week in the gym using my 7 Minute Muscle workouts.

I like training longer, so I mix it up… but the results I get from 7 Minute Muscle are equal OR better than longer workouts so this next year I plan to train using 'nothing' but 7MM.

More here:

7 and 14-Minute Workouts here <—new.page

I've been getting swamped with questions about one thing in particular:

WHY are shorter workouts better for fatloss?

The secret behind this is a trademarked term (by me… : )

HDT
“Hyper-Density Training”

HDT is the most unique form of density training there is.

Density training is basically more work in less time.

This creates the demand for more energy.

More energy spent = greater fatloss.

More energy demanded = more lean muscle.

All of this in 7-14 minutes per day.

3-5 days per week.

I made a new website about HDT to explain it.

Go here now…

this comes down in a few days:

7 and 14-Minute Workouts here <—about HDT

P.S. HDT works for everyone, even those who workout in their home without weights.

Just by going to the new page you’ll learn how to use the principles behind HDT (freee) to help you with your workouts…

… and you can also get the “last-call” for my System that covers HDT and brevity training in detail…

… for a massive discount…

… here:

7 and 14-Minute Workouts here <—about HDT

When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.

I was right… and I was wrong.

I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.

I was WRONG because it did more than just add lean muscle:

THIS makes people THINNER…

7 Minute Body workouts <– fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.

More energy spent = greater fatloss.

Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.

The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.

The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.

That’s the basics behind density training.

More here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

After your warm-up, you would start with the first of two “Phases”:

The first 5 minutes is called The Power Phase.

This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.

During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.

Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.

The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.

That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.

Your rest intervals are up to YOU… you can rest a short or as long as you need.

This is a very creative and personal workout!

Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.

This is what makes 7 Minute Muscle so unique: The progression is built-in.

Most people fail to progress in the gym because they simply do not track their workouts carefully enough.

With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.

Simple!

Your Power Phase for a chest workout may look like this:

EXERCISE:
Incline Machine Press (upper chest)

5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)

]Total AR: 22 reps
Total Time: 5 minutes

Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.

You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.

Same goal, same principles apply… beat your previous AR.

The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.

You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.

You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)

You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)

And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!

Get more info here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.

Enjoy!

Related Materials:

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new… ; ) and I saw all 4 of these exercises being performed by various gym members (again… nothing new.)

And they are useless for 99% of the people on the planet.

Here they are…

———————————————————————-|

USELESS EXERCISE 1: Walking Dumbbell Lunges

———————————————————————-|

Okay ladies, this one is for you… although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs… but it’s a joke. It’s something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here’s how I perform lunges:  On a Smith Machine, with pretty heavy weights… one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

I cover exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here —– >  7 Minute Workout Plan

———————————————————————-|

USELESS EXERCISE 2: The Sit-up

———————————————————————-|

I’m shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it… I’d never SEE my abs at all. I’d just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is my Every Other Day Dietplan, found here:

click.here —– >  Every Other Day Dietplan

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)… and that’s really all you need.

———————————————————————-|

USELESS EXERCISE 3: The Bench Press

———————————————————————-|

I’m going to get a lot of flack from the guys out there who love to bench, but I’m here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that’s for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you’re set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

———————————————————————-|

USELESS EXERCISE 4: Most Cardio Exercises

———————————————————————-|

Yep… saved the best for last.

Here’s a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here’s how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

P.S.  You can get both of my books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here —– >  www.everyotherdaydiet.com/video.php

Ever heard of Rowdy Gains?

Rowdy was swimmer and Olympic gold-medalist in the 1984 Olympics.

But that’s not what made Rowdy special.

And certainly not what makes his story worth reading when it comes to muscle-shaping secrets.

Over the next few days I’m going to be sharing 5 Tips for putting on lean muscle. If you want to put on a 2 lbs or 20lbs of muscle, these 5 Tips will help you do it faster than ever.

Remember: Muscle burns calories at rest… the more lean muscle you have the less bodyfat you’ll have if you eat the way I suggest. It’s as simple as that.

Back to Rowdy Gains…

His story is golden because of “how” he won the medal.

You see, Rowdy was an underdog. He was considered too old to be a legitimate threat in the race, despite being a world record-holder. He has missed his prime due to the boycott of the 1980 Olympics.

But Rowdy had a good coach (more on that tomorrow)… and his coach knew the power of “distinctions”…

Distinctions are the subtle things that turn average into excellence and losers into winners. Often distinctions are so hard to spot that even the smartest people miss them.

The men and women who succeed massively rarely miss them.

Rowdy was focused on the race… but his coach was focused on the distinctions.

“What can Rowdy do that no one else is doing to give him an edge?”

Well, his savvy coach noticed that the guy who started the race was calling “on your marks…” and then quickly firing the starting-gun. Very quickly in fact.

His coach came up to him moments before the race and said, “Rowdy, jump early.”

And jump early he did. He was first off the blocks and never looked back.

Turns to find out that his time off the blocks was the difference between winning and losing. And the second place guy was furious! He was hitting the wall and yelling about the “false start”… but there was not a false start upon reply.

Just a savvy start! A start based on one, small, tiny… actually monumentally huge distinction.

The first thing you need to ask yourself when it comes to your weight-training goals is this:

“What small distinctions can I make to turn an average workout into a super-productive workout”?

Again, these are small distinctions… little things that add up to huge gains.

Here’s an example:

When doing a chest press exercise, I have two distinctions that have made all the difference in my chest gains.

First, I turn my palms inward, rather than facing out, when pressing with dumbbells. Obviously this does not work with barbell presses, but I use mostly dumbbells.

The result? No rotator cuff or shoulder injuries.

This alone has allowed me to train three more months out of each year. That’s how much time I used to lose before an orthopedic surgeon gave me this tip.

Second, when pressing, I explode up. Then I slow DOWN… I always lower the weight slower than I lift it up. This gives me TWO growth factors rather than just one in the same movement, and without one second difference in the gym.

Again… distinctions.

If you want my book on the best distinctions I’ve ever used for gaining lean muscle, then go here:

7 Minute Workouts <– go.

Think about it next time you plan your workouts.

There’s stuff you know.

Then there’s stuff you don’t know.

But the key to success in anything is the discovery of one other variable:

The things you don’t know you don’t know.

Think about that.

So many people ask me questions like…

– How can I get rid of my stubborn bodyfat?
– How fast can I do it?
– What’s the best dietplan for me?

These are good questions, don’t get me wrong.

But there are at least 10 questions most people never know to ask.

It’s the stuff they didn’t know they didn’t know… make sense?

Today we’ll cover 3 of the 10…

HIDDEN QUESTION 1:
“What’s The Best Dietary-Fat To Eat To Get Rid Of Bodyfat?”

Sounds nutty, doesn’t it?

The media loves to deceive you when it comes to dietary fats… and I’m here to set the record straight:

You absolutely must consume dietary fat in order to burn-off your bodyfat.

There’s an old saying: “Fat burns…but in the presence of dietary-fat.”

It’s true.

There are actually two “Best Fats” you should be eating:

Coconut Oil
CLA

Coconut oil is ideal to cook with. Use that in place of all the starchy foods you may be eating. You’ll get leaner faster… and you’ll be a ton more healthy too.

Coconut oil keeps you satisfied longer, lubricates your joints, and yes… actually helps you get rid of stubborn bodyfat.

Use 1 tablespoon per 50 lbs per day, but be sure to decrease your starchy carbs (breads, rice, potatoes, etc.)

CLA is a form of (gasp!) transfat… but it’s a healthy form that helps your body get rid of bodyfat. You can only get it in supplement-form… well, that’s the best way.

I personally take 4 grams per day. Jarrow is my favorite brand. You can get it at most health food stores.

I cover several other fats you need to eat in my video and book, found here:

The Every Other Day Diet     Click-Here

HIDDEN QUESTION 2:
“Why Is Cardio Bad For Me?”

Okay… that’s an over-statement. It’s not ‘bad’ for you… it’s just not nearly as ‘good’ for you as the media and magazines want you to believe.

Especially if you do it the way they suggest: Too long, too frequently.

Do it the way I suggest and watch what happens.

First, spend 80% of your exercise time doing ‘resistance’ training, not cardio… but rest very brief between sets.

My newest update to “7 Minute Muscle” is called “7 Minute Body”. It combines both “7 Minute Muscle” and an additional 100 or so pages of in-home ONLY workouts.

That way you can train in the gym… or in your home… and get it done in 7 to 14 minutes a day. Done!

You will be shaping your body and burning-off some major calories at the same time… all without boring cardio.

Then when you “do” cardio, do it the way I detail in “7 Minute Body”… use the 9-minute GXP Cardio Workout.

Add simple walking to this several days a week and your cardio is set.

GXP works because it is progressive and does not over-tax the recovery system. You warm up, then hit about 85% of your max effort, then cool down.

But the key is ‘when’ to do it… and that’s covered in my book.

I still enjoy sitting on my bike and watching TV, but I do that just to burn-off those last bits of bodyfat. Most of you do not need to do this.

It’s a waste of time for the masses… but resistance training is not.

Oh, one more thing: Runners have a far higher degree of heart attacks than non-runners. So cardio ‘can’ be bad for you if you over-do it.

NOTE: You can pick up “7 Minute Body” at 77% off…
but only if you get EODD…

More here:

The Every Other Day Diet     Click-Here

HIDDEN QUESTION 3:
“How Does Pizza Help Me Shed Bodyfat?”

Sounds like a dream, doesn’t it?

Think again.

My dietary plan not only “lets” you eat pizza (or whatever your favorite foods might be) every week, several times a week… it DEMANDS that you do it.

What the…. ?

Yep. Here’s why.

First, I have you eat less on certain days and certain times. If done the way I suggest your metabolism (the rate you use fat, energy, etc.) will not slow down that much.

Then… at a specific time… boom! You eat a lot more food… and the best way to do this is eating your favorite foods.

First, they usually have more calories.. duh! Second, you’ll ENJOY the freakin’ process! Most “diets” fail because people hate them… too restrictive.

So I created my System from the ground up to ensure I never got bored with my eating… and the extra cals from pizza (or my favorite… Mexican… or Key Lime Pie… yum) actually boosts my metabolism sky-high.

Here’s an example:

Last week I ate the normal Every Other Day Diet-way… for me it’s the “Extreme Plan” (there are 4 Plans, each for different goals.)

So, after several days of lower-cal, lower-carb eating, I ate about 5000 calories of Mexican food (so good!) But the TIMING is crucial. You just can wing it. Don’t worry… I tell you exactly when to do it.

The next morning I saw more of my abs.

I went back to EODD-style eating, which I love btw… and then later had some Key Lime Pie… and what do you know? Leaner the next day.

Now I’m doing this as I “peak” — I have to be in top shape in December. The only time I stop this is 4 weeks prior to a photoshoot… but unless you want to be 5% bodyfat (and you probably do not) you never have to stop it.

Works like a charm.

Watch this and find out why:

The Every Other Day Diet     Click-Here

Yours In Fitness,

J O N B E N S O N

P.S. Special freebie to those who watch my entire presentation on the page above… very nice… : )

———————————————————————-

Michael Jackson Lies! (Wild Video…)

———————————————————————-

[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Lies and more lies.

I’m sad to see the media jumping on the dangerous bandwagon they have chosen to hitch their star to.

And the star that is suffering the most is not Michael Jackson:

It’s you.

Let me explain.

When a celebrity passes away the world takes notice.

And the world of the media often grabs ahold of whatever they can to keep the buzz alive.

Early this week they grabbed something they shouldn’t have…

… and I responded.

I created what I feel is my best video yet to tell you all about it.

Go watch this –

http://www.7minutemuscle.com/aff/atozfitnes/halfoff <— Michael Jackson Lies

The media pulled in some "expert" to suggest that Michael Jackson’s untimely death may have been due to…

… ready?

"Working out too much at middle-age."

Oh, brother.

Watch my video and see the other lies as well…

… plus the truth.

Not from me… from the scientific community and from real facts.

Here’s a hint:

Working out "more" intense, but "shorter" can save you from a heart attack when you’re over 40.

And no matter your age it can take the stubborn bodyfat off.

Go see the truth:

http://www.7minutemuscle.com/aff/atozfitnes/halfoff <— Michael Jackson Lies

Oh, by the way…

———————————————————————- |

 4th of July 4-Day Half-Off-Special

———————————————————————- |

I hope you’re enjoying your 4th of July weekend as well!

Now, here’s something else to enjoy:

Four 4 days only, starting today, you can get "7 Minute Muscle" at half-off.

BUT…

You can only get it by watching the video mentioned above.

Why?

Because I want you to see exactly why this style of fitness training is superior…

… and how it can help you save more than just time.

It can help save your life.

Here is the video. Just click-on the half-price-link in the video description underneath the video, or to the right.

That will give you the half-price-discount … and it ends Tuesday.

Here you go –

http://www.7minutemuscle.com/aff/atozfitnes/halfoff <— 4th of July 4-Day Half-Off-Special

Please press the Play button to start the video. Thanks!

Related Product:

Jon Benson’s famous 7 minute muscle at 50% off the selling price and the "Carb Rotation Cookbook"

Visit http://www.tweetasale.com/Follow/atozfitness

Jon Benson is the author of Every other Day diet and 7 Minute Muscle

A video about vices.

What are your vices? Here are my top 5 vices. And one of my vices — sugar — has been worked into my fat loss plan.

Think I’m kidding?

Read more here:

My Vice-Riddled Fat-Burning Diet Click Here

Leave Your Comments Here!

My “Drug-Addiction” Confession

This was hard to write. Hard to confess. Hard to explain.

Short story: I’ve been addicted now for about two months. Addicted at first by accident… then by design.

Addicted to a sinister drug.

I’m both ashamed and excited to tell the story.

Let me preface by saying this: Anyone who claims to have it “all together” when it comes to their diet and nutrition is either an extreme rarity or an outright liar.

I will never claim that. I will always give it to you straight.

Yes, I have some rock-solid answers to getting leaner and more muscular that simply work.

Yes, I’ve changed my own body from obese to fit.

But folks, I’m not Superman. I’m not even close. I still blow it. I still abuse some of my own principles.

Sure, it’s not all the time. It’s pretty rare. But it happens.

And unless I can be honest about that — honest with you — then I feel I’m blowing smoke up the wrong place, if you know what I mean. You need to know that the quote-unquote best of the best can really blow it.

To me, that’s a positive thing. It is more reassuring to me to read, for example, that one of my personal role models struggled with sugar addiction even after she got into top shape. Long after.

The difference between her and most people: She knew exactly what to do in order to get back on the horse. And she did.

Well, let me tell you about my drug addiction problem.

It’s not an illegal drug.

It’s sugar.

And, let me say this: If you do not think sugar is a drug, you need a reality check. It’s a sinister drug. It is replete with side-effects that mirror heroine addiction.

What started out as an act of irresponsibility coupled with emotional and work-related stress (ah, that word again!) turned into a pretty dangerous experiment.

I decided to make myself a guinea pig for the past six week.

The results were horrible.

One of the reasons I have not been able to write my normally daily (or near-daily) Fit 365 Newsletter is due to this experiment.

I hit rock bottom when I ended up (gasp) in bed all day long… twice! Folks, this is not the “good” kind of “in bed all day”. I simply didn’t want to move. I had my laptop and my “fix” and I was set.

Boy, I’m sounding like a fitness hero right now, eh?

Will I lose subscribers? Yeah, perhaps. I hope not. We’ll see.

Let me give you the short story — and then tell you how I came out of the downward spiral.

A few months back when I returned from France, I noticed my body felt different. I was in great shape at the time. France allowed me a lot of peaceful time to train, but more than that it allowed me access to hormone-free foods. I ate plenty of hormone-free meats, pesticide-free veggies and healthy fats. And I had a bit of sugar every week as it’s always been a part of my Every Other Day Diet System of Eating. It always will be. “Cheating” helps keep your metabolism elevated. It’s actually vital that you DO enjoy your favorite foods every week in order to maintain your fatloss.

When I returned to the States I had the pleasure of almost a month with my good friend (and little sister) Sherry Strong. She cooked all organic foods and I felt amazing, of course. Naturally I ate a bit more loose than normal. For starters, I was on a two-week break from my intense 7 Minute Muscle training. Second, I wanted to take Sherry, an Aussie, out for a good time and let her taste a bit of Texas.

Even during this my body did not change drastically at all. 7 Minute Muscle training keeps your metabolism elevated and I have plenty of muscle to burn off extra calories. Sure, I put on about 4-5 pounds of water and bodyfat, but that’s hardly a big deal.

What WAS a big deal came after Sherry left.

First, there was the emotional loss of missing a friend. Second, to be totally honest, I had grown quite accustomed to Sherry cooking for us all. Sherry is a chef and it’s her love — so this was a no-brainer. “Jon’s tuna or Sherry’s chef-style healthy cuisine.” No choice there!

The problem was I got out of the habit of preparing my own foods. For me, this is an easy habit to break… but I had no idea how easy or how quickly until my “drug addiction” kicked in.

How did it start? Innocently. I began writing my Personal Fat Loss Certification Course, which you will receive (or have received) if you are reading this article. It comes free with your membership to my blog. It is over 100 pages in Word — literally a book’s worth of material, all free, and all quite intense to write.

Then I added quizzes. Those took as long as the Course itself to compose.

People love the course, and I’m thrilled to give it away along with my latest book The Radical Fat Loss Blueprint, which you can get free at the end of the course. The supplements suggested are not free of course, but people wanted to know exactly what I take to get into top shape… so there you go.

Anyhoo… during the composition of the Personal Fat Loss Certification Course and the book, I began to find myself very pressed for time. I decided to forgo training another week to get it done. After all, what’s “one more week”, right?

Right…. (as in wrong.)

As I was out of the habit of prepping my own foods (and a bit bummed over my friend going, and stressed over the workload… sound familiar?) I opted for a better “bad” choice for my first meal: Protein bars. Sure, I use them… but rarely and only when I am stuck on a plane or something. I figured a week would not hurt.

The protein bars I like contain almost no sugar, but the nearest stores were all out of these bars. Damn… what to do? I remembered that my friend Fabrice was eating a MET-Rx bar that looked fantastic. I decided to grab three of those and give it a shot.

Despite the 40 grams of sugar in the bar. Oops.

Three days later I was almost addicted to these suckers. I mean… wow. They tasted great, they allowed me to focus on my writing, and they were a hop, skip and a jump away. And (yep, even I do this) I rationalized, “Hey, high in protein!” Yeah man. Yeah. Keep it up… ; )

Within about a week I noticed I started craving sugar. I stopped by 7-11 at night and picked up an old favorite: Lemon drops. Hard candy. I like this as a general approach when you’re mentally healthy, but when you’re stressed and bummed, NOT a good idea. A few lemon drops can be sucked on for hours and you’re satisfied. That’s a trick I used all the time. But a few became a few dozen… then a bag…

… then bam. Addiction kicked in. I KID YOU NOT.

If I didn’t’ have my sugar fix I would literally feel like the day was not complete. I began getting the shakes. I began sleeping during the day. My level of depression rose (not to the point of needing drugs, but damn close.)

And my belly fat? Well… goodbye abs. I was still “okay” in-shape, but certainly not a poster boy for fitness.

After waking up one day at 2:30 PM with a nasty stomach ache and intense cravings for these suckers, I decided enough was enough.

Almost.

I decided to do a three-week experiment. Stupid perhaps, but I had to know.

Could I simply reduce my calories and still get my sugar fix? Was sugar really the cause of the way I was feeling?

For three weeks, up until this week, I tried to cut my calories down to essential protein and… yep… sugar. Not sugar as in “ice cream” — pure sugar as in various forms of hard candy. I cannot bear the taste of Coke (even that is too sweet all the time) and I did not want a lot of calories at once. I wanted to see if just a few hundred calories of sugar here and there, sustained all day, without added calories from fat, would continue my downward spiral or balance it out.

Oh, what a dumb thing to do. I bet you saw that coming. ; )

Two weeks later, I’m absolutely starving. My normally-controlled appetite was through the roof. My bodyfat shot up. My energy vanished. My depression rose. I got the shakes. I woke up with night sweats. I literally could not concentrate enough to write a newsletter or do my work (sound familiar parents?… as in A.D.D. perhaps?… yep, I think it’s sugar.)

Chest pains. Even blurred vision. I had to call off the experiment early to save my sanity. Plus I was beginning to notice that I could not ride my bike as well (I ride a Harley-style chopper) — that was that.

I sat myself down and confessed what I was doing to one of our 7 Minute Muscle coaches.

She sent me some (uh-HUM) encouraging emails after that conversation.

I’ll put it this way: She does not talk to our clients like this!

But it worked.

I needed coaching to pull myself out of this one. And I still do.

Now, the truth be told, I’ll be back to my normal, vibrant, fit and lean self in about 4 weeks or so. But I deserve what I asked for. Sure, there was a bit of “mad scientist” going on there toward the end, but I started this without noble intentions.

It reminded me of how crappy I felt when I was obese — and how easy it is for any of us to fall off the wagon.

It also clinched the deal for me when it comes to one vital aspect of my new business model:

Personal coaching is not an option–and it should be made available to as many people as possible.

I got together with our coaches and asked them for a favor.

I wanted to create an All-Product Coaching Program. And we have. For a very small monthly cost you can have 24/7 access to my certified training staff (and myself; I jump into the mix almost every day) to help you tailor-make my workouts into YOUR workouts.

My diet plans into YOUR personal diet plan.

And of course a good kick in the butt.

I needed the latter. You may too.

So here’s the deal:

I’m giving away 30 days of free personal coaching to all of my 7 Minute Muscle members. These are people who own 7 Minute Muscle NOW (if that is you, look for an email shortly after this one) …

… OR….

…anyone who picks up a copy between now and May 1, 2009.

Get the books, get the coaching for 30 days free. You can continue coaching if you like for a monthly cost or you can just take the 30 days and be done with it. Simple as that.

Here’s how you get it:

1. Go to 7 Minute Muscle and order the books. You’ll get them instantly.
2. Be sure to check your email and confirm your email subscription to the 7 Minute Muscle members list! The first email you get will contain the link to the 30 days of free coaching.
3. Act fast — we can only fill about 200 slots. I may be able to push that to 400 since I just added another trainer, but we are absolutely dedicated to keeping this PERSONAL. That means real people answering your emails on a real forum. You will get to interact with hundreds of others as you make new friends to help your progress along.

This is my introduction to All-Product Coaching. What that means is simple: Any fitness book you own of mine you can get personal coaching on. We’re just doing the 30 days free thing with 7 Minute Muscle for now, however.

Pretty cool stuff.

Listen: I REALLY needed (and still need) coaching. I get my encouraging email and it reminds me of who I really am and what I really want for my life.

Folks, in crazy times like these — times of stress and emotional chaos — it’s easy to forget what you already know.

Coaches are friends who remind and professionals who instruct.

I hope you let us help you.

I hope you can relate to the story of drug addiction I just shared as well. Sugar IS a drug. Do not be deceived. It is okay in moderation, but even the best of us can fall prey to its siren song if we are not careful. I was not careful, and I REALLY know better.

That means anyone can make the same mistake.

Don’t beat yourself up. I’m not. Just make a plan, get a good coach if you can, and rock-n-roll.

Deal?

(And Julia — thanks for the not-so-gentle reminders… : )

The Kruger/Dunning Study:
What You Must Know About Your Self

This study and story absolutely fascinated me. I hope you get the same “ah-ha!” moment from the results of the study as I did.

Have you ever met someone who thought they were … well, “more special” than they really are?

Perhaps they believe themselves to be fantastic musicians when in reality they stink. Or maybe they think they know something about XYZ when in reality they are hopelessly lost.

When I was on the debate team in college I ran across a lot of these types of folks. Debaters who, even after being thoroughly trounced maintained victory. I also saw this while dabbling in boxing (I never really boxed, but my father was into it.) Fighters would almost always claim victory when they were clearly beaten.

But never is this self-blindness more evident than in the fitness world… especially bodybuilding. Man, ‘everyone’ seems to think they are in better shape than they really are in these shows.

Almost everyone.

There’s a minority — perhaps you are a part of that minority — that can actually see themselves as they really are.

But this minority, according to the Kruger/Dunning Study, also have a handicap: The overestimate the talent of others and undervalue their own.

Let me paraphrase the results of the KD study before letting you know why I think it’s vital for us all to understand it.

1. The study look at self-perception and competency and how they relate.

2. The study showed a striking result between those who literally ‘were’ competent at something versus those who merely “thought” they were competent but were actually incompetent.

3. Those who were incompetent, even AFTER being showed the results of the test, still perceived their competence to be far greater than it actually was.

4. After being showed the results, the truly “competent” adjusted their perceptions to be more accurate in the positive direction (aka a release of false modesty or over-expectation of the general population.)

5. In short: Incompetence breeds an inability to “recognize” incompetence, while being competent allows you to recognize the skill more accurately in your self but yet overshoot the mark when it comes to recognizing it in others.

Whew! That’s a mouthful… and you’re probably still wondering what this has to do with anything, despite being really kinda cool.

Everything.

This is the fundamental link between mastery of a dietary and/or fitness solution and those who “dabble” at it and proclaim success.

I cannot tell you how many times I’ve met the dabblers — folks who genuinely believed themselves to be “healthy eaters”, “in terrific condition”, and “so lean they can eat anything.”

The irony: Almost all of them were fat… I mean F-doubleA T — F A T.

One woman in particular stands out. She was lecturing a group of professional fitness buddies and myself over dinner about how to eat “in alignment with your body’s natural energy.”

Blah, blah, blah… All I saw was the roles of bodyfat hanging over her belt and the “wing effect” — the flapping underarm bodyfat — waving at me as she raised her arms.

Harsh? Perhaps…. but it’s necessary to the story.

Now, all of us “knew” that she was hopelessly lost, even if some of her points had validity. Why? Because we are all competent in the art/skill/science of body-shaping.

It wasn’t until she said, “Look at me… I mean, I can barely keep my weight on! I literally have to eat dessert every night just to keep from being too skinny!” that I hit the breaking point.

“What do you consider to be too skinny?” I asked.

“Anything under 12% bodyfat for a woman,” she said. Technically, a pretty good answer. That’s very lean for a woman.

But she wasn’t anywhere NEAR 12% bodyfat. 22%… perhaps. 32%… more like it.

“Okay, what’s your bodyfat right now?”

(I know, this is getting heated… : )

“Oh, I think it’s too low… under 12%.”

Wow.

“Well, I happen to have calipers in my room if you want to check to make sure (as I try to maintain my composure) you’re not getting too lean.”

Here’s the shocker: She agreed.

“Oh, that’s great! Sure, let’s go…”

Now here was an otherwise very intelligent gal who was completely blind to her own competency when it came to her own body and what worked for her nutritionally.

And frankly, it shocked me when she said “yes” as I NEVER expected it. I really wanted out, as I didn’t want to embarrass her. That was not my intention. I was just curious as to why she was thinking the way she was.

Well, up to the room we go and I measured her bodyfat. My latter guess was pretty close: 29.7%.

What to do…. what to do….

Well folks, I’ll let you guess what I did. All I will say is that I handled myself as a gentlemen — meaning “gentle” man. And it turned out to be a positive experience for her.

But this led me to wonder why I have just the opposite reaction with myself. I usually see myself in far ‘worse’ shape than I really am.

Herein lies the value of the KD Study:

1. If you see yourself worse than you are, you may be quite competent but really over-estimate the results and competency of others. The harm in this is if you are like me you can turn to “anti-depressing” tools like food from being bummed out! (More on that in my Fit365Online.com article on my “drug addiction.”)

2. If you are not competent, you may overestimate your health and fitness levels. This can lead to ’serious’ health and social issues.

3. The more open-minded and intelligent a person is, the more apt they are toward learning competency and learning how to evaluate their self. This is crucial in knowing what to do, how to eat, and how to exercise to meet your own specific goals.

If you want to read the study, it was published in the Journal of Personality and Social Psychology; 1999, vol.77, no.6, pp1121-1134.

All of us need an external eye — feedback to not only keep us going but let us know where we truly stand.

Fit Bits: The Missing Study

Man, I hate when this happens, but I lost a study I had saved for a Fit Bits article. I’ll try to find it online and post the source in my next newsletter.

Bottom line: People who exercise for shorter periods of time more frequently progressed faster and stayed with their programs longer than those who exercised infrequently for long periods of time.

Duh. No surprise. But it’s nice to see this in print.

The shocker was the timed intervals of training were as low as 10 minutes a day.

This is really the tortious and the hare scenario. Slow and steady wins the race.

Kinda.

The study said they “progressed FASTER” — so it’s like the tortious “fused” with the hare.

Bottom line: You can train less and gain more. My book 7 Minute Muscle is a prime example of shorter duration training that also gives people faster results.

You’ll want to get it this week as my freee coaching offer is attached at the hip.

7 Minute Muscle     Click to get your copy