AtoZfitness Article Blog » abs

HDT: Better Abs In 3 Minutes?

lewis — Thu, 11 Nov 2010 11:20:41 +0000

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]

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

Two Flat Stomach Secrets For Women

lewis — Sat, 30 May 2009 14:02:34 +0000

Two Flat Stomach Secrets For Women

By Holly Rigsby
http://www.atozfitness.com/recommends/fitmummy.html

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitnesss

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Online Personal Training – 5 Step Formula

lewis — Tue, 26 May 2009 12:39:48 +0000

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Online Personal Training – 5 Step Formula
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by Dr. Kareem F. Samhouri, CSCS, HFS
Physical Therapist & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html

Online personal training can be an incredibly rewarding experience or exactly the opposite. This is dependent on many factors, including personality, technological comfort, fitness level, exercise experience, & goals. When you begin your online personal training program, there are a few things you’ll need to know. Follow this 5 step formula when you begin online personal training to ensure you get incredible results.

Step 1: Evaluate yourself.

Are you the type of person that benefits from having others around while you work out or are you someone who does better in a quiet atmosphere without distractions? It’s important that you keep this in check when choosing your workout environment and online personal training program. For example, when you work out in a gym environment, it is a bit easier to stay motivated while watching others exercise around you. However, some people find themselves in the middle of social hour if they join a gym, which means that they would be better off choosing an online personal training program that can be done at home.

It’s important that you honestly evaluate yourself to determine whether or not you’d prefer to work out at home, not based on convenience necessarily, but based on goal achievement. Either way, there are programs available online, but the first step is recognition of your personal style and potential blockades from your success. If you choose a gym-based program, I recommend that you find a program that features exercises downloadable to an iPod, in order to be able to watch the exercise demonstrated properly while you are actually in the gym. If you choose to work out at home, DVD’s or online video may be the better option.

Step 2: Evaluate your future personal trainer.

The internet can be a scary place when you first begin your online personal training program. How do you know that someone is truly qualified to give you advice when you’ve never met them and training certifications seem to be given out like Pez on Halloween?

Actually, it’s quite easy. If your trainer says that s/he has graduated from a particular university or academic program, it should be pretty easy to ‘google’ her background and determine whether or not this true. Also, it’s a good idea to search one or two of the people’s names who are in the testimonials area and confirm/disconfirm that this person indeed lives in the area your trainer is suggesting. Hopefully, you’ll find out that nothing was contrived and you’ll be ready to get started in minutes.

Next, take a look at the number of years of experience, both online and offline. When you train with me online, for example, I realize that there are certain limitations from offline training, and I’ve had to address these over time with question and answer videos that provide a similar level of interaction to speaking in person. How will you go about asking questions when they come up? Is there a system in place?

Step 3: Evaluate your workout environment.

Workout environment can be the key to your success. What equipment will you need? Does your gym/home have it? If not, what can be substituted successfully, and what cannot?

By answering these questions before you start your online personal training program, you will be much more prepared for success, and you’ll have less barriers preventing you from exercising. Remember, once you start training, you’re going to want to create as positive of an experience surrounding exercise as is possible. The more positive your exercise experience, the more likely you are to return for more.

I recommend you find a program that gives you the option of using a lot of gym equipment for exercise variety, but provides you with exercise alternatives at home for the workouts when you cannot make it to the gym. With this level of diversity in your program, you are sure to see phenomenal results.

Step 4: Evaluate your weaknesses.

Evaluating your weaknesses can be the most important step you’ll ever take. By honestly charting out what your weaknesses are surrounding diet and exercise, you are much more likely to overcome them. Additionally, you’ll begin to realize where you are/are not willing to compromise and act accordingly. The most important thing is knowing…

When you understand your weaknesses, albeit motivation, intensity, frequency/scheduling, etc. you’ll be able to create compromise and improve your results. For example, if you first recognize that you only can get to the gym two days per week, then it would stand to argue you should create an exercise area at home where you can do body weight training at the very least. Understanding this before you begin your exercise program will drastically change the program you choose, how you think about your exercise program, and your rate of success.

Are you someone who benefits from regular interaction with your trainer? If so, is there a blog or forum where you can participate and hear other opinions? This is a must for most people, so please be sure you’ve found a program that allows you to participate with your trainer and ask questions from time to time. Not only will this help you stay motivated, but it will help them stay motivated to help you.

Step 5: Evaluate your strengths.

Now for the fun part! When charting out your strengths and weakness, I recommend you place them in separate, opposing columns on a piece of paper. It’s amazing what this exercise will do for you once you can plainly see your barriers to success and failure all in one place.

Are you someone who already has strength but is looking to lose weight? Do you have many years of exercise experience? Do you work out well, but you’d like to gain an education in fitness so that you’ll prevent plateauing for years to come?

By properly identifying your exercise strengths, you’ll be able to choose a program that can both be challenging and motivating at the same time. It’s important that you find some common ground to your exercise knowledge and experience, or your mind will constantly be fighting the efficacy of your exercise program. That said, if you keep doing the exact same thing you’ve done for years, it would be difficult to expect any lasting results.

Before you join an online personal training program, be sure to take some time and perform this 5 step exercise in order to ensure your future success. You’re going to want to remember what you’ve written here when enrolling in the online personal training program that provides you with better results than you ever expected possible. After doing this exercise, please be sure to take a look at Lift Hard Play Hard and take the one month trial offer to see if it’s a good fit for you.

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Swedish Weight Loss Secret + Download Turbulence Training Bodyweight Workout

lewis — Mon, 25 May 2009 11:45:44 +0000

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Swedish Weight Loss Secret
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By Craig Ballantyne
http://www.atozfitness.com/recommends/turbulencetraining.html

For years I’ve been yelling and screaming about the importance of online
social support (i.e. having Internet weight loss buddies).

And finally, after all these years, the Swedes have proven this weight loss
secret (and no, it’s not just "eat fewer Swedish meatballs").

Researchers at the world famous Karolinska Institute wanted to find out why
some men and women succeed at weight loss while others don’t.

They studied many men and women using an Internet Weight Loss Club, and
found that the people who used the site the MOST also LOST the most weight.

That means that going online for social support in your weight loss program
is one of the most IMPORTANT things you can do.

You might not have the perfect home life, office environment, or workout
buddies, but chances are you will find someone to help you on an Internet
weight loss forum.

And the truth is, you won’t find another Internet Weight Loss Club as
positive and helpful as you’ll find in the Turbulence Training Member’s
area. Just listen to what this Turbulence Training member has to say…

"I have been using Turbulence Training for about 3 months now and am
ecstatic with the results. The workouts require minimal equipment, you get
great nutrition information and you get access to the online forum which is
invaluable. Being able to actually communicate on almost a daily basis with
the person who created the program is one of the best parts of TT, and there
are plenty of other people on the site with tons of useful information who
may have gone through similar experiences.

Since starting the TT program I have dropped 15 lbs, more than 5% bodyfat
and over 3" from my waist. I feel great and my energy levels are through the
roof. I even feel this extra energy spilling over into other aspects of my
life and making them better as well. All I can say is thanks CB not just for
the fitness change but a great lifestyle change."
Derek Kendig

We’re there to help you lose weight and inches. Stay strong with our help at
TurbulenceTraining!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining

Free e-book download

Turbulence Training
Bodyweight Workout
By Craig Ballantyne

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

How To Determine If You Are a Hardgainer + Free e-book Shape up Now

lewis — Tue, 19 May 2009 15:19:23 +0000

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How To Determine If You Are a Hardgainer
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By Hugo Rivera
http://www.atozfitness.com/recommends/hugorivera.html

Definition of a Hardgainer

The popular definition of a hardgainer is a person that works out hard with weights but has a hard time putting on muscle. Six weeks of working out can go by and no significant changes in muscle size are noted other than perhaps a bit of an increase in muscle tone.

According to this popular definition of a hardgainer, all of us are "hardgainers" because for the most part, putting on muscle is not an easy endeavor. The easiest period to gain muscle is during puberty. After that, gaining muscle becomes progressively harder as we age due to the fact that hormonal production starts declining between the ages of 25 and 30.

Ectomorph Somatypes

My definition of a hardgainer is the naturally skinny person, who no matter what he or she eats, always seem to remain the same body weight.

This is what Dr. William H. Sheldon referred to as an "ectomorph" somatotype when he came up with the theory sometime in the 1940’s. Sheldon’s theory states that human bodies are divided into three main somatotypes; the ectomorph, the endomorph and the mesomorph.

In a nutshell...

The ectomorph is the naturally skinny person who has trouble gaining weight, whether in the form of muscle or fat.

The endomorph on the other hand has the opposite problem, it is too easy for a person with this body type to gain weight.While endomorphs are easy muscle gainers, provided they diet and train correctly, they are cursed with a slow metabolism, which makes it imperative that they be strict with their diet year round if they wish to have any abdominal definition.

The mesomorph, however, is the naturally muscular person, who also has a higher metabolism than the endomorph. Mesomorphs make excellent bodybuilders and for them, gains in muscle and reduction in body fat come rather easily provided they maintain a great training and nutrition program; life is not fair.

So You Have Determined That You Are A Hardgainer - Now what?!

Now, having said this, is a hardgainer doomed to stay looking the same way forever?

Not at all. Basically, all the hardgainer has to do is modify the training and nutrition program to suit his/her unique metabolism.

While most people will do best on a diet consisting of 40% carbohydrates, 40% proteins and 20% fats, the hardgainer will benefit most from a diet consisting of 50% carbs, 25 % proteins and 25% good fats.

While the typical person will do best on a caloric intake that equals their lean body mass times 12, the hardgainer is better served by taking in as much as 24 calories per pound of total bodyweight (as opposed to lean body mass). Therefore, if you are a hardgainer and weigh 150 lbs, your caloric intake will be 3600 calories (150 x 24). Your total amounts of carbohydrates per day will be in the order of 450 grams of carbs, your protein will be 225 grams and your fats will be 100 grams of good fats per day.

You can take all of this in 6, 7 or even 8 meals. The key thing for a hardgainer to be successful is to minimize their caloric expenditures and maximize their caloric intake. This is necessary as the hardgainer metabolism is a furnace that burns calories at all times and if not enough are supplied at one time or the other, then muscle will be consumed by the body for energy purposes. After all, this metabolic issue is what makes a person a hardgainer.

Hardgainer Training

Three to four sessions per week of periodized weight training, lasting for 60 minutes at the most, is all a hardgainer can get away with. Cardiovascular exercise should be limited to a couple of light walks on the days off lasting no more than 20 minutes. Remember that the hardgainer needs to limit caloric expenditure. Because of this, he/she needs to get in the gym, stimulate the muscle and get out.

The Benefit of Being a Hardgainer

If you are a hardgainer that does not mean it's the end of the world. Many determined hardgainers that have achieved their bodybuilding goals (and even won competitions) through a ton of determination and very hard work. The beauty of hardgainers is the fact that it is very hard for them to gain body fat, so therefore, any muscle gains that they make are highly visible due to the amount of muscle definition that the hardgainer has.

If you are a hardgainer, plan your meals ahead of time, pack them in a cooler and ensure that you never run out of food. When in the gym, get in, and get out. At night, get plenty of rest, and if you follow all of this day in and day out, then get ready to grow!

If your interested in more information about my complete Body Body Building & Fat Loss Program check out : http://www.atozfitness.com/recommends/hugorivera.html

Author Bio
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.For more information on Hugo’s Muscle Building / Fat Loss Program please click on the link below:
http://www.atozfitness.com/recommends/hugorivera.html

Free e-book download :

Shape Up Now
By Hugo Rivera

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog....
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

When to do conditioning

lewis — Sat, 16 May 2009 10:31:30 +0000

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When to do conditioning
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By Jason Ferruggia Author of
Muscle Gaining Secrets - The Hardgainers Guide to Getting Big and Ripped. http://www.atozfitness.com/recommends/musclegainingsecrets.html

With summer rapidly approaching I've been getting lots of questions about which conditioning methods will help you get ripped and in playing shape without compromising your size or strength, and exactly when should you do them.

First of all, I recommend a strength training schedule of Monday, Wednesday and Friday. This leaves Tuesday, Thursday and Saturday or Sunday for conditioning and/or playing. To start you should be training on a four way upper/lower split. This means that you have two upper body days and two lower body days. You train three days per week rotating through the four workouts; so some weeks you will do upper body twice and other weeks you do lower body twice.

As summer nears and you are doing more conditioning and running you may want to switch over to an upper/ lower/ upper split. Therefore you will train upper body on Monday and Friday and have only one leg workout per week, on Wednesdays. This will be plenty since you will be doing a lot of sprinting which will take care of your leg work. Any more than one direct leg workout per week when you are sprinting multiple times per week, will lead to overtraining.

The best fat loss/ conditioning methods are hill sprints, sled sprints and Prowler pushes. These are safer and less taxing on the body than regular flat ground sprints and require less preparation, warm up and mastery of technique. Simply head outside and do a brief warm up of mobility work, dynamic flexibility and some basic running drills and progressions and you will be good to go. These conditioning workouts should last about 20-40 minutes total. Over time, try to increase the number of sprints you do and decrease the rest periods.

If you're an athlete or have some athletic ability, you can definitely do flat ground sprints, just be prepared for them to make you quite sore if you haven't done them in a while. The risk of injury is also far greater.

If you squat every Wednesday, Tuesday is the only day that I wouldn't recommend sprinting. You could do it any other day with no problem, though. If you want to do conditioning on Tuesday I would opt for the battling ropes or jumping rope. Start out with two conditioning days and work your way up to three to four over the next month or two.

Remember, that sprinting for fat loss and conditioning is different than sprinting for speed. The latter requires specific timing, longer rest periods, etc. But to drop body fat and just bring up your conditioning without compromising your strength gains, you don't have to get too anal about this. Just do the sprints.

That's all that matters.

Here is a sample schedule:

Monday- Upper body strength training
Tuesday- foam roll, mobility work or day off
Wednesday- Lower body strength training
Thursday- Prowler pushing
Friday- Upper body strength training
Saturday- Hill sprints
Sunday- off or Sled sprints

Train hard,
Jason Ferruggia

PS. For more info on how to get big, strong and ripped, please visit http://www.atozfitness.com/recommends/musclegainingsecrets.html

Download a great e-book written by Jason .

The Top 20 Mistakes That Kill Your Muscle Gains and How to Avoid Them .

Are Abs Machines Necessary?

lewis — Wed, 13 May 2009 06:00:14 +0000

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Are Abs Machines Necessary?
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By David Grisaffi
http://flattenyourownabs.com

I’ll be honest… the average person doesn’t possess the patience required to develop a great set of abs or the work ethic to maintain it.

They lack the discipline and determination needed to achieve their goal. Many people go on “quick fix” fad diets to reduce their midsection. Others buy every
ab training gizmo and gadget advertised on TV only to end up folding them up and sliding them under the bed or using them as “expensive clothes hangers.”

Based on the amount of email I get on the subject, I know how fixated most men and women are about finding the “Holy Grail” of abdominal development in some type of machine advertised on TV.

Read on to see my answer to Are Ab Machines Needed?

Here’s A Question Sent In By A subscriber:

“David, I understand from reading your e-book and newsletters that diet is the most important aspect of ab development. I also would like to know your opinion of ab machines that are advertised on TV. Some of these products seem a bit overpriced. However, I’ve been thinking about buying one of them because I have had some problems with my back, which has caused me to give up
some abdominal exercises I used to do with no problem. Do you think any of these machines will help some merit for someone in my circumstance?”

ANSWER: The answer is yes and no; but I’m definitely leaning more toward the no when it comes to any of these infomercial products such as the Ab-doer, Ab Dominator, Ab Swing, Ab Roller Plus, Torso Track, Torso Tiger, Smart Abs (and I could go on and on):

Typically, any machine that involves gripping handles out to the side, and in front for support aren’t good because once you begin to get tired, your body will naturally have a tendency to use the arms to force the abdominal motion, taking the abs out of the picture almost completely and asking your back to do more work, which sets you up for an injury.

I’ve tested similar gym equipment, which use handles in almost the same position as these machines. It shouldn’t differ that much. Even though you’re sitting upright as with the AB-DOer or lying prone as with the torso track. Each tend to focus on a specific area to the detriment of full range of motion.

If you are absolutely dead set on buying some type of TV-advertised abdominal product, get the Ab Swing (although I will recommend something cheaper and more versatile at the end of this email)

The trouble with almost ALL of these ab machines is that you are only moving your body in one direction or plane of motion. As you increase strength in that area, you will create a pattern overload syndrome and set your self up for muscle imbalances that may cause injury.

Another example is the AB-DOer. If you were to turn this product clockwise, you would clearly be able to see this. I understand the AB-DOer uses a circular rotating motion, but 50 percent of that exercise doesn’t even incorporate abdominal muscles. The other 50 percent uses the lower back muscles.

Now, a product like this may feel better on your back (regarding my yes answer), but I doubt it. Here’s a self-test you can try: Sit in a chair with your back pressed against the chair’s back. Pretend to have your arms out to the side, just as the AB-DOer displays. Now contract and crunch your abs. You probably felt a slight lower back strain because the body is naturally designed to slouch down
when you try to crunch the abs from an upright position.

This lower back strain can actually feel more acute if you add the resistance of the AB- DOer. There’s one exception to the rule: Sometimes, gym abdominal equipment will have the same range of motion as the AB-DOer, using weights, but no hand grips. The difference is the fact that you’re pushing a padded weight forward with your chest.

This range of motion naturally keeps your back straight mainly because you must push the weight forward. You can do a test to see what I mean by finding an adjustable chair, lowering it so that a desk edge is at chest level, and pressing against it. Your upper body is “forced” to stay straight in order to push the weight forward. It won’t allow you to slouch down, as the AB-DOer will.

One piece of simple exercise equipment that I highly recommend you invest in is called a Swiss ball (also known as a stability ball). The Swiss ball is more versatile than any piece of infomercial ab equipment ever will be. It’s also safer and more effective. My abdominal and core conditioning course, Firm And Flatten Your Abs teaches you exactly how to use the Swiss ball, including dozens of photographs. You’ll also learn simple but powerful abdominal exercises that require no equipment whatsoever.

“FITNESS INSIDER REVEALS CLOSELY GUARDED SECRETS TO GETTING ROCK SOLID ABS WITHOUT TAKING INEFFECTIVE FAT BURNING PILLS, BUYING EXPENSIVE EXERCISE EQUIPMENT OR DOING HUNDREDS OF PAINFUL SITUPS...”

If you’ve ever wanted to FINALLY get rid of that belly fat, then read every single word of this message. I’m going to reveal secrets to you that could get me in HUGE trouble with the “fat cat” pharmaceutical companies.

But, you know what? I don’t care! Because after 13 years of helping REAL people get rock hard abs without silly exercise equipment, doing hundreds of sit-ups and blowing money on fat burning pills, I’m going to tell you the TRUTH about what it takes to get rock hard abs!

Check it out here -> http://flattenyourownabs.com

Doberman Dan Barks Bench Press Pyramiding Bites!

lewis — Mon, 11 May 2009 09:43:45 +0000

------------------------------------------------------------------------------------ |
Doberman Dan Barks Bench Press Pyramiding Bites!
------------------------------------------------------------------------------------ |
By Daniel Gallapoo "Doberman Dan"
http://www.atozfitness.com/recommends/dobermandan.html

"How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!"

From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I've read or followed advocated "pyramiding" your weights on the basic exercises.

If you don't know what "pyramiding" is, here's an example using the bench press:

Set 1: 12 reps with 135 lbs.

Set 2: 10 reps with 185 lbs.

Set 3: 8 reps with 225 lbs.

Set 4: 6 reps with 250 lbs.

Set 5: 4 reps with 265 lbs.

Set 6: 2 reps with 285 lbs.

Even as a novice bodybuilder, after a few weeks of "pyramiding" I thought that it was kinda stupid. After all, if the goal of doing all this work in the gym is to get stronger and bigger...and we're supposed to constantly strive for pushing more and more weight in the basic exercises...then all this "pyramiding" stuff seemed to me to be a lot of wasted energy on lighter unproductive sets. Plus it seemed like I would be able to do more weight on the heavier sets if I hadn't have burned up so much energy on the lighter sets. This was (and still is) just my humble observation.

Now I agree that warming up is important...but geez, how "warm" do you wanna get? So warm you're fried???

So I think I've discovered a better way. Well, it's been better for me. But who knows? It could work for you, too!

As I was just now getting ready to describe my system for the basic exercises, I realized that I don't have a name for it! I guess I gotta call it sumthin'!

Hmmmmmm...since I'm not really in a creative mood let's call it... (insert drum roll here)

"Doberman Dan's Non-Pyramid System For Maximum Muscle Growth"

OK, I admit that kinda sucks. I tried to think of something cute and creative but couldn't. I tried to think of a word that means "opposite of a pyramid" but I don't think that word exists. So for now we're stuck with this non-creative name.

So instead of the pyramid thing (wouldn't it actually be a "triangle?" Pyramids are 3 dimensional) let's try training on the bench press like this:

Warm-up Set 1: 20 reps with the empty bar (Get a little blood flowing and work on your technique. Do these slowly like you really have weight on there. Just don't ask someone to spot you on this set lest you look like a wuss!)

Warm-up Set 2: 12 reps (Select a weight in which you can EASILY complete 12 reps without even being remotely close to temporary muscular failure. This is an easy set just to get you warmed up. Do NOT select a weight which will tax the muscles.)

Warm-up Set 3 (if needed): Same as set 2 Set 4 "Weight acclimation" Set: 4 reps (Use a weight that you could do about 10 to 12 reps with if you went to temporary muscular failure. You're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 5 - Your 2nd "weight acclimation" set: 1 to 2 reps (Use a weight that you could do about 6 to 8 reps with if you went to temporary muscular failure. Again, you're not trying to tax the muscles, just getting used to the feel of the heavier weights.)

Set 6 - Your first actual "work set": 6 to 8 reps (Use a weight that allows you to do at least 6 reps but no more than 8 reps to temporary muscular failure. If you can't do 6 reps, the weight is too heavy. If you can do 8 or more reps, the weight is not heavy enough.)

Set 7 - Your 2nd "work set": Same as Set 6 (Due to fatigue from the first work set you might not be able to get 6 reps. If you only get 4 or less, lighten the weight a little for the final set.)

Set 8 - Your 3rd "work set": Same as Set 6 When you start your actual work sets, rest 2 to 4 minutes in between sets. You want plenty of recuperation time. We're trying to hoist big iron here.

If you're a relative newbie to the Iron Game stick with the 6 to 8 rep range on the work sets.

If you've been training a while and consider yourself an intermediate or advanced bodybuilder, you might want to try the 4 to 6 rep range for the work sets. I've made some really good size and strength gains within the past 3 months by working in the 4 to 6 rep range on the basic exercises.

If you have good recuperation-ability and are intermediate to advanced, you could add a 4th work set. But for most folks I think 3 is plenty.

Now go try it on your next bench, deadlift, or squat workout. I'll bet if you've been "pyramiding" you'll be amazed at how strong and fresh you are on the work sets while following my "non-pyramid" system. I added 25 pounds to my incline press the first time I tried this system.

Maybe you'll do the same!

If you liked this article check out my ebook as well.

Hyper Growth Muscle Mass Training E-book

A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! The "Hyper-Growth Muscle Mass Training" course is an extremely effective natural human growth hormone stimulator and packs on muscle mass, strength and power faster than you would've ever thought possible...while burning off body fat like crazy! This guide covers it all, and makes it easy for you to get started building rock-solid muscle size and power while burning off ugly body fat. Written by our good friend Doberman Dan.

Read all about it.

Build Muscle Mass With The "Hyper Growth Muscle Mass System" by Daniel Gallapoo known in bodybuilding circles as Doberman Dan. A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! You have to experience these German Volume Training techniques first hand.

FAQ: No-Nonsense DVD Series

lewis — Thu, 23 Apr 2009 11:29:15 +0000

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FAQ: No-Nonsense DVD Series
---------------------------------------------------------------------- |
By Vince DelMonte - Author of No-Nonsense Muscle Building

Your Questions Answered

I’ve been getting swamped with questions about the release of my No-Nonsense DVD Series for the past 2-weeks, but especially in the past 24-hours.

First off, it’s great to hear you and I don’t mind the questions.

In fact, you should write me more often.

Anyway - I know you want answers, and you’ll get them.

I put together a FAQ for you below.

If I didn’t answer your question, please post it below BEFORE FRIDAY AT MIDNIGHT and I will answer it in another FAQ before I fly out Saturday morning.

1. Why Do You Only Have 480 Copies?

The minimum requirement from my fulfillment house was 500. I gave 20 copies away to some of the world’s top fitness guru’s to review in exchange for their help to get the word out about my system. If you hear from anyone other than myself next week it means they liked it and it got the thumbs up.

2. What Happens If you Sell Out?

You’ll be put on a waiting list until my fulfillment house replicates another 500 sets. The price will go up on the second batch when they become available. I will be paying shipping and handling for the first 480 action-takers as well so take advantage, especially if live outside the US.

3. How Many People Are Being Notified About This?

As of a few days ago, we had over 17,000 people on the Early-Bird VIP list.

I’m pretty sure this is going to result in a sell out.

An no, I’m not trying to hype you up here.

It’s either right for you or it isn’t.

But if you’re thinking, “Yeah, I have a good feeling this is exactly my next step to ramping up my physique,” then please be ready when the site goes live on Tuesday April 7th at 12pm EST.

4. Will Your Books Be Available In Hardcopy Too?

No. But between you and me, I’m seeking out a book agent to get it published and into local book stores. I’m aiming for early 2010. Next week, you’ll be able to own the exact system responsible for the photos of me on my website as well as the exact system responsible for the dramatic before and afters of my success stories.

5. How Long Will It Take To See Results?

The answer to that:

IT DEPENDS.

It depends on you, your efforts and so forth.

For me, my stuff took effect on my body immediately. It took me 6-months to gain 41-pounds of muscle using one program. It took me 10-weeks to lose 23-lbs of fat on another program.

But that was me.

According to the dramatic before and after pictures you’ll see on Tuesday, it worked just as fast for some, a tad slower for others and even faster for the majority.

7. What If It Doesn’t Work For Me?

You are more than welcome to return the DVD’s 5-minutes after you order or 55-days after you order. I give you a rock-solid 100% money back guarantee. If for some reason you don’t like my stuff or feel you made a mistake, you’ll be provided my personal email so I can reverse the charges immediately. We’ll give your copy to someone on the waiting list.

8. 12-Hours Of Workouts? Do I Really Need All That?

No. In reality, you’ll probably achieve your goals with just one of the ten programs you get. Each plan ranges anywhere from 4-weeks to 6-months and is laid out in explicit detail and has me charging through the workout with real weights and real effort.

You might fall in love with one of the programs and stick to it forever. You might start with the cutting program and then use the bulking plan. You might start with a 3-day plan then progress to the 5-day. You might want to specialize on your arms or abs for a bit. You might travel and need to train in your hotel room for a stint.

Long story short, I got you covered no matter who you are, where you’re starting, where you’re going and what you want to look like. You just need to decide where to start first.

9. Do I Have To Be In The US To Sign Up?

NO! Currently there are No-Nonsense members all over the world. And the best news is that I’m covering the shipping and handling until Friday April 10th at Midnight EST, to reward the first 480 people who transform their body. It’s something like $30-40 to ship internationally so take advantage.

10. You Still Haven’t Addressed The Price Issue…

I know that has been a popular topic in my Inbox and I can understand why. Thousands of people are ready to sign up but they’re unsure of the investment.

I can say, you’re not going to need $5,000 like you’d pay a trainer to train a few times a week for 6-months.

You’re not going to need $2,500 like you’d pay on a “super high tech” home gym that collects dust…

You’re not going to need $1,000 that you could end up paying for a years worth of garbage supplements…

So PLEASE STOP WORRYING ABOUT THE PRICE!

This will be seriously affordable, if you act fast. I am awarding the first 480 people with a TON of extra value so make sure you’re ready when the doors open Tuesday at noon so that you can also be on the receiving end of some seriously cool things…

They’re called FAST ACTION BONUSES and each one is so valuable that they could be their own fitness product in itself.

Remember, everything next week is VERY LIMITED so if you want a shot at anything, you’re going to need to be ready at 12pm EST on Tuesday April 7th. That’s my only advice to you.

Vince

P.S. As you know, Vince DelMonte sold out of his No-Nonsense DVD Series last Friday night and he just dropped me a line that he has another batch of 500 DVD sets available and has something like 564 people on the waiting list.

I don't know the exact number but the bottom line is that more people want them than he has available.

If you want a shot at this life-changing system, you better make a move today because I wouldn't be surprised if he sells out again this week:

Head on over to this site if you're ready for the most beneficial workouts you've ever done and to build a jaw dropping physique this summer:

--> http://www.vincedelmontedvd.com

Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months

lewis — Wed, 22 Apr 2009 09:54:22 +0000

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How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months
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By Vince DelMonte - Author of No-Nonsense Muscle Building

This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

In this article, Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

In just weeks, you can make the same life-changing transformation. Find out his advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it’s entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don’t be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.

To read more about how Vince DelMonte’s natural solution on how to build muscle fast without drugs, supplements and training less hours than before...

Click here to start building lean ripped muscle mass the right way

Click here to learn the secrets of getting ripped chiseled six pack abs

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises

lewis — Mon, 13 Apr 2009 12:15:38 +0000

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5 Reasons Why Elliptical Machines and Treadmills
are Useless Exercises
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By Mike Geary
Author: Truth About Six Pack Abs

I know that all of the elliptical and treadmill worshipers are probably fuming at me now after that article headline, but the fact is, ellipticals and treadmills are one of the least effective methods of working out in existence. With this article, I'll show you how to get a much more effective fat-burning workout without wasting time mindlessly exercising on a boring elliptical machine or treadmill.

Now first let me state that if you really honestly enjoy your elliptical machine workouts and treadmill exercise routines, then I give you my blessing to keep doing what you love. The reason is that even though ellipticals and treadmills are relatively ineffective compared to other types of exercises, whatever you actually enjoy doing the most is going to benefit you most in the long run because you will be more likely to stick with it more consistently.

However, don't say that I didn't warn you that you might be wasting your time with all these boring mindless cardio machine workouts.

I've talked about this previously with my ezine subscribers... I actually do not believe in cardio machines as a good form of working out at all. This might surprise you coming from a fitness nut such as myself, but I don't think I've personally used an exercise bike, treadmill, elliptical, or any other cardio machine for at least 8 years or more.

In fact, I don't even use cardio machines anymore for warm-ups before my workouts. I actually think it's a much more effective warm-up to do dumbbell and/or kettlebell swings, snatches, clean & presses, etc, mixed with bodyweight exercises as a great full-body warm-up before working out.

Why do I think cardio machines are so awful? Well, here's 5 reasons:

1) Treadmills and ellipticals are just a very ineffective way to workout compared to other options. Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent.

2) Elliptical machines and treadmills are insanely expensive and a waste of money for people that work out at home... there are so many better things for home workouts you could have spent your money on rather than wasting it on an elliptical machine, treadmill, or exercise bike.

You'll see plenty of ideas below for better home workouts if you don't like going to a gym to work out.

3) I have seen several studies that indicated results that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, and so on.

(although I never recommend just "jogging" anyway... variable intensity walking/running or sprinting are much more effective, training your heart rate in a much wider range instead of the same heart rate range the whole time).

4) Steady state exercise (that doesn't require concentration on what you're doing) while watching tv or reading a newspaper or magazine creates a mind/body disconnect resulting in extremely poor results compared to exercise that requires focused attention.

5) Elliptical and treadmill workouts are just mind-numbingly boring!

So what are some good alternatives to elliptical machine and treadmill workouts? Some of my favorites are:

Outdoor wind sprint workouts - This is the ultimate workout for a rock hard lean body... just look at the powerful yet super-lean and ripped bodies of world class sprinters, and compare that to the withering weakling physiques of typical marathoners... what would you rather look like?
Jumping rope - incredible mind/body connection and actually fun (you can try speed jumping, crossover jumps, and double jumps once you get good at it)
Kettlebell workouts - nothing will get your heart pounding and sweat pouring like high rep kettlebell swings and/or snatches (or clean & presses)! These can be done with dumbbells too, but I prefer kettlebells as they have a better "feel" to them and the unbalanced nature of KBs makes you work harder)
Bodyweight exercises - mountain climbers, bodyweight squats, push-ups, jumping drills, lunges, bear crawls, plank holds, and so on.
The good old fashioned rowing machine - I don't really lump this in as a "cardio" machine per se like elliptical machines and treadmills... Rather, I think the rowing machine is actually a great full body workout that actually uses real resistance)
Hill sprinting - running as hard up a hill as possible, followed by walking down and repeating as many times as you can for a full workout (yet another classic drill for a rock hard lean body)
Shadow boxing... a killer workout, but if you are shy, this is best done at home since you will get some crazy looks doing this at a typical gym!
Swimming sprints - a more muscle toning workout compared with steady pace distance swimming... I actually love the upper body pump I get from sprint swimming (instead of swimming slow and steady, with sprint swimming, you swim as fast as you can exerting as much force as you can for 1 lap. Then rest for 15-20 seconds before doing another swim sprint).
Heavy bag punching/kicking workouts, speed bag, rebounding bag... all are tremendous workouts and much more fun than boring cardio machines (requires an very intense mind/body connection which increases results).

I hope this article gives you lots of ideas you can use to go out right away and bring some more variety into your workouts instead of relying on the same old dull elliptical machine and treadmill workout routines. Have fun!

Click-here to visit Mike's website here and as his thanks for visiting his site , he would like to offer you 4 FREE BONUSES that you can receive immediately:

1. The e-Book, Training & Nutrition Insider Secrets for a Lean-Body (a $17.95 value), by Mike Geary -- loaded with tons of lean-body training and nutrition strategies you can start to use right away...He guarantees you will find some new ideas you never thought of before!

2. Your own personalized metabolic rate calculator -- takes your own body characteristics and activity level into account.

3. Five of his secret hard-body workout routines. He guarantees these are WAY different than anything you've ever tried before.

4. A free subscription to his Lean Body Fitness Secrets E-zine (a $47 value) , with loads of weekly non-traditional exercise tips and creative dietary ideas to take your body to a whole new level!

SSSincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

check this out … How To Get Ripped During A Recession!

lewis — Thu, 09 Apr 2009 14:37:12 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site

- AtoZfitness Special Article -
How To Get Ripped During A Recession…

I just got some great news via email from muscle and six-pack expert Vince DelMonte via email. His subject line was something like, "Screw the recession and get ripped!"

Until Friday night at midnight, you can now get the body needed to turn every head in the gym… on the streets… and on a hot night out – with the No-Nonsense DVD Series and supporting bonuses with RECESSION PROOF PAYMENT PLANS:

–> http://www.vincedelmontedvd.com

===========================

My Disturbing Phone Call…

===========================

But let me tell you about a quick phone call that disturbed me and ties into the email Vince just sent me…

I just got off the phone today with a friend who was depressed and finding the recession particularly difficult. I myself have have few close friends that are losing their jobs or finding their job at stake…

I started to sympathize until my friend start saying some disturbing things that turned me the wrong way…

"I’ve done my best to plan for the future but the recession has hit me really hard and it seems like my health and physique is suffering now too…"

"WHY?" I almost scream and didn’t let my friend finish because although I love my friend, I hate hearing excuses. I am not the kind of friend to let my friends off the hook easily. I know how important a fit and sexy body is to my friend so I challenged my friend…

I replied firmly, "I agree that the truth is that coping with job loss is very unpleasant BUT that’s NO excuse to let your fitness go downhill."

Silence on the other end.

I continue, "During a recession, your body is the ONE thing YOU CAN control. A recession should not affect your ability to lose body fat, bulk up and get into your best shape ever."

"So what do I do?"

"You need a step-by-step blueprint that you tells you EXACTLY what to eat and how to train so you start seeing visual changes on your body immediately… You need to get motivated and inspired. Check out Vince’s site tonight because he’s giving you the keys to unlocking the door to your sculpted physique buried inside of you."

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

==================================

Back to the email Vince sent me…

==================================

With 60-hours left, Vince only has 144 DVD sets left and wants to give you an EXTRA REASON to let his system work for you and build a near-perfect physique.

Even though you have an opportunity to get THE EXACT SYSTEM Vince used to become a fitness model champion and the the IDENTICAL SYSTEM responsible for the dramatic before and after pictures on his site, we understand the No-Nonsense DVD Series is at a little higher price point.

I know that you’re sitting behind your computer thinking of how badly you want to get started and how much easier and faster it would be to build a world-class body if the initial investment was a little more manageable.

And that’s totally cool so we’re making this as accessible as possible for you. Vince and I really want to get you started so we’re going to do something SPECIAL for you – but ONLY for the last 144 DVD sets on the shelf:

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

So in Vince’s words, "Tell your friends to screw the economy. This is their last chance to go from regular-to-ripped in the next 90-days."

On top of the high-quality DVD series that allows you to be a fly on the wall to duplicate his muscle-shredding and belly-busting success, here are 11 more things you’re getting to make your success full-proof:

-> No-Nonsense Muscle Building Book

-> Your Six Pack Quest Bookk

-> Step-by-step printable workout sheets

-> Online workout videos to start right away

-> Online exercise database with alternate exercises

-> Email support

-> 84-day meal plans for cutting and bulking

-> Supplement recommendations and guides

-> Membership community with thousands of members

-> 12-week transformation challenges with $1,000 cash to winners

Hey %PERS_NAME% see the highlighted PPS at the bottom for my own bonuses I am throwing in

Heck, if you just applied 1/10th of the info here, you would get the results you’re looking for! As a personal trainer myself, I’ve had personal clients spend up to

The good news it that you don’t need to pay nearly that much but he is raising the price $50.00 tonight so take advantage of this complete muscle-shredding, belly-busting and ab-sharpening system.

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

To your best body ever,

P.S. So if you want a shot at this life-changing system, you better make a move now because their are only 144 DVD sets left; the price goes up; the supporting bonuses disappear and the s/h will not be covered. There is also a few spots left in Vince’s Get Ripped Club that includes 6-weeks of group phone coaching.

Hurry! Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

Hurry! This offer might be sold out by now…

PPS.If you should decide to purchase this unbelievable deal through my mailing let me add to your fitness collection. After you purchase fire off a copy of your e-mail receipt to atozsupport@atozfitness.com with a title I WANT MORE and I will send you download links to my complete AtoZfitness Total Body Makeover system with all the included bonuses as well as my Retired All Star Trainer Secrets and all it’s bonuses. This will give you 21 chapters of workouts and dieting tips by some of the biggest internet names including Tom Venuto , Nick Nilsson , Jeff Anderson and many more.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Vince Delmonte Muscle Building Abs Shredding System now on DVD

lewis — Tue, 07 Apr 2009 09:17:01 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site

- AtoZfitness Special Announcement -
Vince Delmonte Muscle Building Abs Shredding System now on DVD

It’s a secret that took me over 6 years to wrap my mind around, not to mention execute. It’s a long-lost secret that many people in the supplement, diet and bodybuilding world don’t want you to know.

It’s the same secret that is scamming you out of 90% of your dream physique and 100% of your time and money…

If everyone knew this secret then you would see jaw-dropping physiques at your school or office, on the beach and in the streets and in your gym. If you knew this secret then you would recognize something different in the mirror.

Here is the secret:

The ONLY WAY I know how to build a head-turning, near-perfect physique is through a structured and progressive plan with consistent and focused all-out effort – that FORCES your body to change.

You must give your body a REASON to change.

In all my years as a fitness coach, I have never seen a dramatic body transformation from someone who "works out regularly" or "hopes they will change."

People who approach their goals with "half-hearted" efforts and "wouldn’t mind changing" attitudes will never have the body of their dreams. It’s sad but true.

They are the same people who blames their age and genetics, places their hope in the latest marketing pills and complain about all the contradicting information so don’t do anything.

It’s that guy or gal you see in the gym everyday that looks the exact same as last year… and the year before that. Hopefully it’s not the same person gazing back at you in the mirror…

Make no mistake, when you work out, your body is sleeping and often LAUGHS back at you and says, "That’s your attempt to change me? Nice try. We did this workout last week. I’m going back to sleep…"

Get this:

Your body would prefer to stay weak, soft and average. Our bodies were not meant to be fit, lean and muscular. They were designed for survival. Looking sexy and feeling confident is YOUR goal.

I was talking to no-nonsense fitness author Vince DelMonte about this and he said, "It boggles my mind how people expect to get results with the slow, simple and silly methods they use…." I asked him what me meant and his response seemed pretty hardcore but I have to admit he makes some valid points – especially since it’s regular folk who follow his advice:

"Heck, when was the last time you saw someone treat their first set like it’s their last? When was the last time someone told you they were nervous before a workout? How often do you see people training with a stop watch to keep their workouts honest or treating each rep like their life depends on it? It seems like every person I know who works out looks the exact same as last month… or even last year…"

As you, Vince and I know, rapidly cutting your belly fat, gaining rock-hard muscle and breaking bad habits require a DIFFERENT plan of attack and attitude towards achieving your goals.

That’s the reason I’m emailing you today.

Vince DelMonte just released 480 copies of his No-Nonsense Muscle Building and Six-Pack DVD Series today at 12pm EST. It’s his complete muscle-shredding, belly-busting and ab-sharpening solution to a world class body.

According to over a dozen success stories on his page, his clients only wish they had started sooner and say that the more they follow his blue-print, the more it works.

The DVD’s include the EXACT same system Vince used to gain 41-pounds of muscle in six months and defeat his skinny genetics. He also includes the EXACT program he used to cut 23 pounds of fat in 10-weeks and become a National Fitness Model Champion.

But let me say, after I reviewed Vince’s DVD series, his system is not for everyone. It’s not for wimps, over-analyzers, tire-kickers, know-it-all’s or people expecting an over night miracle.

I know Vince has positioned himself, selfishly, to work with serious and committed people and if you don’t fit the bill, then I would recommend you let someone else have your copy.

The truth is that Vince’s stuff will work extremely effective if you fall into the following categories:

1. You’re angry about your current level of progress.

2. You’re sick and tired of spinning your wheels and looking the way you do in the mirror.

3. You’re fed up with this ridiculous plateau you’ve hit and you know you deserve more for how hard you work.

Sound like you? Click here for your next step:
–> http://www.vincedelmontedvd.com

P.S. I don’t mean to pressure you but Vince only has 480 copies of the DVD’s and he’s giving away free shipping and handling until Friday night at midnight.

Practically every top-notch fitness author, including myself, is announcing his pre-sale this week so I don’t know 100%, but I’m pretty sure the system is going to go fast..

P.P.S. He’s also giving away 5 brand new bonuses for the first 200 people PLUS his entire digital No-Nonsense Muscle Building and Six Pack Programs valued at $735 as a FREE bonus gift for trying out his No-Nonsense DVD Series.

Hurry! This offer might be sold out by now…
–> http://www.vincedelmontedvd.com

Yours in fitness,
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

The Body Fat Solution Reviewed

lewis — Sat, 04 Apr 2009 22:15:50 +0000

CPT Sarah reviews Tom Venuto's The Body Fat Solution Hardcover Book

I am long overdue with this review folks; busy is really not strong enough a word to describe my days lately. Still I have something for you today, something which won’t earn me a dime in commission at all, you’re going to have to physically go to a book store and buy this one OTC (over the counter)

This entire week, I’ve been wondering how best to approach the write-up on this book for you. I’m not sure where this idea came from, maybe mo love of old Western movies? I suddenly had this image of a stage coach veering off course because it only had three horses pulling it rather than four. (I think some used 6, but you see my point, balance!)

You see, you have a goal. Hopefully a tangible one with precise numbers and dates. You’ve purchased a workout and nutrition program (maybe even BFFM ?). You’ve made your plan and started out on your journey. You hold the reins of your team of horses (see stagecoach above), but somehow they keep pulling you off to the side …

That’s because you have one horse pulling alone in the front, your Goal horse, and two behind, Workout and Nutrition. You’re missing the fourth horse to pair up with Goal in order to bring balance and keep you going forward on the chosen path.

I want you to pull in to the first corral you see (aka bookstore). This is the place to purchase your second lead horse, Mindset! You’ll find him in the shape and form of Tom Venuto’s hardcover book The Body Fat Solution which was released in January (told you this is overdue!)

BFFM in January of 2006. I was able to master my subconscious and had really nice success with the program. However, at the time there was no support group in the form of Burn The Fat Inner Circle which is now available to members, and the underlying parts of my subconscious wasn’t strong enough to keep me on track once that initial goal was met. I slipped backwards and had to fight my way back again.

I know many of you have been or even are right now, in that same situation.on.

Tom’s new hardcover book takes care of the one thing no diet or exercise program does – sure, some have a chapter on mind set, one has an entire on-line audio program – but this is a tangible and entire book, dedicated to showing you why you stray and how not to!

Everything is covered, such as emotional eating, how to set powerful goals, attitude, myths and their debunking, nutrition, metabolism, training, social support, and … last but not least: maintaining your goal results!

Now that you have added Mindset to your team of horses, they are equally strong on both sides, pulling you straight for your goal. That doesn’t mean the ride won’t be bumpy or won’t have uphill struggles or even a deviation or two, but your team of four will get you right back on track without effort and take you to your destination.

The Body Fat Solution hard-cover book and a membership in the Burn the Fat Inner Circle, you’ll be well on your way to success in combating your bodyfat and related health issues; if you want to go all out, you can add Burn the Fat, Feed the Muscle e-book as well (there’s an update in the works, most likely free to owners of the original version, so you might want to grab a copy now).

Tom Venuto was my first fat burning mentor, and to this day remains a person I turn to for advice. Ask your GPS where the nearest book store is if you’re not sure … grab that book! Or give it to someone you know could need it, it’s a great gift idea as well.

Sarah, CPT
www.trainwithsarah.com

Yours in fitness,
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com

If you have any questions, you can contact me by clicking here.

Idiotic Mistakes Using Superset Training To Build Muscle!

lewis — Wed, 01 Apr 2009 13:26:33 +0000

Idiotic Mistakes Using Superset Training To Build Muscle!

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By Jeff Anderson "The Muscle Nerd"
http://www.atozfitness.com/recommends/advancedmassbuilding.html

By now you should know that "superset" training is the best training method for any fitness goal, whether you want to build muscle or burn fat.

Unfortunately, I see WAAAAAY too many people using this technique incorrectly...and it's time to set the record straight!

By now you should know that "superset" training (where you perform one exercise back-to-back with another exercise) is NOT just an "advanced" training technique for the gym.

It's actually the best training method for any fitness goal, whether you want to build muscle or burn fat.

Unfortunately, I see WAAAAAY too many people using this technique incorrectly...and it's time to set the record straight!

Here's the deal...

Your muscles have 7 "types" of fibers which can be broken down into 2 "main" types (fast-twitch and slow-twitch)

And each set of fibers has it's own purpose...AND it's own preference for how it likes to be trained.

Depending upon your goal, you'll want to train a bit differently.

You see, slow-twitch muscles are used mostly for endurance activities and prefer to be trained with lower weights and higher repetitions.

On the other hand, your fast-twitch muscles are the ones you use for strength and power and like heavy weights with lower reps.

But since both types have the ability to grow, you'll want to attack BOTH in your workouts.

That means higher reps and lower weights for your slow-twitch muscles and lower reps and higher weight for your fast-twitch muscles.

Here's an example of how to train your chest for size...

(And then I have a little "suprise" that blows any method you've EVER seen out of the water!

But first...

Superset For Bigger Muscles

Exercises Used:

Superset Incline Dumbbell Press with Pushups

Execution:

With an incline bench at about 30 degrees, knock out a HEAVY set of about 4-6 reps.

Then IMMEDIATELY after you're done, get on the floor and do as many pushups as you can do before crashing to the ground in a pile of your own drool!

Here's why it works...

By hitting your muscles with that heavy compound exercise set first, you blast away at your fast-twitch fibers.

But then you come in and really destroy your "slow-twitchers" by extending your set with a massive "pump" that fills your chest up with blood and muscle-building hormones and nutrients!

Jeff Anderson

Jeff Anderson's Related eBook

Advanced Mass Building Program

Scientific secrets For Fast Muscle Gains!

You're Not A "Beginner" Anymore...So Stop TRAINING Like One! Why 95% Of Guys Are DEAD WRONG In How They Train To Gain Muscle Mass...

...And How To INSTANTLY Correct The 5 Biggest Mass Building Mistakes For Thick New Growth NOW!

Get Advanced Mass Building Program now!

Yours in fitness,
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google's #3 fitness site.
www.atozfitness.com

If you have any questions, you can contact me by clicking here.

Are your food tastes making you fatter?

lewis — Mon, 30 Mar 2009 12:22:19 +0000

Are your food tastes making you fatter?

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By Mike Geary
http://truthaboutabs.atozfitness.com

Are you "addicted" to overly aggressive food tastes? Is this making you fatter over time? Let's take a look...

You've probably noticed that I like to talk about food... and healthy eating in particular. I've always said that healthy eating does NOT have to be boring and bland, and if you know a few preparation tricks, can actually be exciting and delicious.

Many people seem to falsely believe that they'll never be able to get lean if they don't eat what is thought to be typical bodybuilder fare -- dry plain chicken breasts, plain broccoli, tuna fish, oatmeal, etc. If you've read my newsletters for some time, you know that I'm against this type of boring menu, and like to give healthy meal ideas that have a little more appeal.

However, here is one of the most important things you can do for yourself if you want to eat healthier for life and make it a HECK OF A LOT easier to get lean and stay that way permanently...

LEARN TO ADJUST YOUR TASTE BUDS TO ENJOY THE NATURAL UNADULTERATED TASTE OF REAL FOOD... UNPROCESSED FOOD

This is one of the main problems that I see so many people face with being able to control their eating... they have grown up with processed foods and additives that are excessively AGGRESSIVE TASTES.

*So many foods have excessive added sugars, corn syrups, artificial sweeteners, etc

*So many foods have excessive added trans fats, refined vegetable oils, and other processed fats

*So many foods are laden with excessive (and potentially dangerous) flavor enhancers such as MSG and processed commercial salt

All of this massive onslaught of overly aggressive tastes have rendered most people's taste buds senseless when it comes to the natural taste of real unprocessed foods.

I was having brunch with a couple friends recently and I noticed one of them dumped this huge heaping spoonful of sugar into their coffee. I can't even imagine being able to gag down a coffee that was so heavily loaded with sugar.

Even diet drinks (which I'd never drink because of the harmful artificial sweeteners) are so excessively sweet these days, they're not even refreshing. I can't understand how people can drink something that tastes like pure syrup.

Here's a quick quiz to see if you're officially addicted to overly aggressive tastes:

1. If given the choice, would you choose:

a. sausage or hot dog

b. steak, burger, or chicken breast

2. Do you prefer:

a. sweetened tea or coffee (with added sugar or artificial sweeteners)

b. unsweetened tea or black coffee

3. If given a choice for dessert, do you prefer:

a. cake, pie, or ice cream

b. a piece of fruit

4. If you like chocolate, do you prefer:

a. milk chocolate

b. extra dark chocolate

I could think of more, but that'll do for now... If you answered a's more than you answered b's, then you may be addicted to overly aggressive tastes, and that could be making you pack on more lbs indirectly.

One of the main problems is that needing to eat aggressive tasting foods means that all of that extra salt, MSG, added processed fats, sugars, and artificial sweeteners are playing havok with your hormones, and making you crave extra calories that your body doesn't need.

Don't worry though, it CAN be easy to wean yourself off of these aggressive tastes. I've successfully done it.

About 5 years ago, I'd have called you crazy if you said I'd ever be drinking unsweetened tea or black coffee... I always needed to add a sweetener back then... but now, I actually PREFER to drink them both unsweetened.

What I did was just slightly reduce the amount of sweetener I added over time, and eventually I got used to using none, and actually started to prefer the natural taste of coffee or tea instead of just tasting the sweetness.

Now you can start to see how this all ties back into enjoying the REAL taste of food (or drink) instead of the ADDITIVES in food!

My recommendations for your leaner healthier body:

*Enjoy the taste of real meats, such as grass-fed steaks, fish, chicken breasts, pork tenderloin... instead of needing the aggressive tastes of the additives in sausages, hot dogs, deli meats, and other processed meats.

*Start to enjoy the taste of the actual coffee or tea instead of the taste of the sugar or artificial sweetener.

*Start drinking water or unsweetened tea with meals (instead of soda or sweetened drinks) at least every other day, and try to increase that to every day eventually.

*Use herbs and spices in your cooking instead of heavy use of salt.

*Try to wean yourself off of cakes, pies, candies, and other sweets... Eat mostly fruit or small amounts of super-dark chocolate instead.

*Avoid any and all deep fried foods and processed starch-based side dishes - mac & cheese, scalloped potatoes, etc.

Even doing just some of these simple tips can help you to change your tastes over time and help to overcome your addiction to the overly aggressive tastes that food marketers have pushed on us our entire lives.

I hope these ideas help you to eat healthier in 2009!

**One more note for today...

I wanted to congratulate all of my readers who have achieved phenomenal results and changed their body and mind by using my TruthAboutAbs program. I get stories in all the time about these successes.

Anybody can get great results too... you're not "cursed with a slow metabolism"... that's a lame cop-out from people that are too lazy to take action and change their body.

I'm really proud of one of my readers who just recently sent me his latest pictures...

Click-Here to Check out the 3 pictures of Leith on this page showing his transformation:

You can see that these aren't any kind of "staged" before/afters... these are simply his legit pics which even show the dates automatically from the camera readout.

These are the kind of results that you can get if you actually take action on REAL workouts and REAL nutrition and stop searching for some kind of miracle pill (which will never exist).

If you liked these training ideas, my internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.

Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts. Heck, try to get your co-workers to do these with you if you can!

Yours in fitness,,
Sarah, CPT
Lewis, Publisher
AtoZFitness Total Body Makeover
AtoZfitness.com Google's #3 fitness site.
www.atozfitness.com

If you have any questions, you can contact me by clicking here.

Digital Six Pack Abs Solution?

lewis — Fri, 27 Mar 2009 13:11:09 +0000

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Digital Six Pack Abs Solution?
by Dr. Kareem F Samhouri, CSCS, HFS
Physical Therapist & Kinesiologist

The new era for six pack abs is here, and you are a part of something special. In this article, I’m going to teach why you have a sincere advantage seeking digital advice when it comes to training for six pack abs. Basically, it comes down to three factors:

1. Demonstration

2. Motivation

3. Knowledge

Demonstration of proper exercise position is essential to succeed in any fitness program. However, that’s only a small component of six pack abs success. In truth, you really need to learn many exercises (like 40 to 50, minimum) in order to reap the benefit you are seeking. Muscle confusion is the only solution to getting results that guarantee you get ripped muscles and drop the ‘tummy tire’ that’s never gone away. However, muscle confusion comes with great risk in live personal training. Clients often get confused about positioning with similar exercises and end up doing the same thing all the time, or they get injured. Instead, with digital training, you can literally watch the form performed correctly one thousand times before eliminating the instructional part of your exercise program. In person, this is cost-prohibitive.

Motivation is the ability to follow through with your goals and reach them in record time. Without intrinsic and extrinsic motivation, it’s very hard to succeed in anything. Intrinsic motivation can be explained as will-power. Extrinsic motivation arrives in many forms:

• Your personal trainer

• Your community

• Your family

• Your friends

• Your cosmetic results

• Your energy level

• Your surroundings in the gym or at home

By choosing a digital solution to six pack abs, you are allowing every one of these extrinsic motivators to come into play. You still have interaction with a personal trainer through daily updates on his/her blog and email conversation. Your community becomes much larger and not as lazy. By involving yourself with a website that can help you find others who are going through the same thing, you will be able to form a community that is much larger and more motivating than you could from your neighbors alone. After all, how many of your neighbors are as motivated as you are?

Your family is so important when it comes to amazing fat loss results. By investing in a digital six pack ab solution, you can all work out together. Instead of paying for costly ‘buddy workout’ sessions with a live personal trainer, you can buy one program for a fraction of the cost and share it with anyone you like. It stands to argue that the other extrinsic motivational factors can be found in both relationships, either with a personal trainer or digitally.

Knowledgee is power.

But wait, it gets even better...

In your community, there may be five or less fitness professionals that are truly qualified to help you achieve world-class results. Online, only the strong survive, and all programs compete against one another. Simply put, Ab Strength Guide wouldn’t exist if it wasn’t one of the best programs in the world. The same thing is true for all of the other programs that you may be considering. Naturally, there is a lot of junk on the internet as well, but as an avid ‘surfer,’ I’m sure you’re learning how easily you can pick out the ‘good’ from the ‘bad’ and the ‘honest’ from the ‘deceitful.’ Besides, that’s why you should be so glad that you met Lewis and Sarah; they’ve already hand-selected the best in the industry so that you don’t have to do the grunt work. I’m just honored to be a part of that, and I’d be delighted to help you on your voyage to six pack abs.

When selecting your six pack abs solution, please do not overlook the many advantages of a digital six pack abs solution. Between the cost, portability, demonstration, motivation, and knowledge you can’t lose. If there’s ever anything I can do to help you become more healthy and happy, please don’t hesitate to contact me. Have a great day!

Check out Dr. Kareem's Lifthard Playhard website here.

Yours in fitness,,
Sarah, CPT
Lewis, Publisher
AtoZFitness Total Body Makeover
AtoZfitness.com Google's #3 fitness site.
www.atozfitness.com

If you have any questions, you can contact me by clicking here.

Exercise Toxicity

lewis — Sun, 22 Mar 2009 16:23:58 +0000

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Exercise Toxicity
by Dr. Kareem F. Samhouri
Doctor of Physical Therapy & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html

This is an interesting topic...

Some people try too hard when they work out, not realizing they are actually sabotaging their own efforts. There is a such thing as overtraining, and it doesn’t only lead to injury. Overtraining can absolutely lead to decreased fat loss, less definition, and greater cardiac risk. I know that this sounds odd, but bear with me as I explain the 3 principles of overtraining that make exercise toxic when you do too much. These principles are:

1. Poor Heart Rate Recovery

2. Acidic State In The Body

3. Second Session Syndrome (TM)

Let’s take a closer look at each one of these...

Poor Heart Rate Recovery:

By maintaining your max heart rate over a prolonged period of time, as would happen with anaerobic exercise and too little rest, you will actually be training your heart to respond to exercise in an over-exaggerated way. Your body will begin to learn that your ‘Fight or Flight’ response is an ‘All or None’ response, and react to exercise accordingly. I believe this is best illustrated by a story of one of my previous clients:

You see, when I first started personal training I wasn’t convinced that overtraining was a legitimate problem, so long as someone maintained mobility, wasn’t 9 out of 10 sore, etc. I was accustomed to two-a-days from water polo and swimming for so many years, that I hadn’t given a whole lot of thought to the idea of my client riding horses for 2 hours a day, riding her bike for an hour, and then training with me to the max 4 days a week. She didn’t get hurt.

In fact, it was nothing like that. She got into ridiculous shape, and, to this day, I’m so proud of her accomplishment. Instead, Juliane (my client), began to notice that within the first minute of walking on the treadmill her hear rate would go up to 155 bpm, without a whole lot of exertion. Naturally, this got me thinking...

You see, heart rate recovery is one of the greatest predictors of cardiac disease. I hated the thought of my client who was in such incredible shape having an increased risk of cardiac disease. Over a couple of months, we were able to correct the issue, but her heart rate ‘spike’ was a result of overtraining. That was the bottom line.

Acidic State In The Body:

According to Eastern medicine, any decrease in the pH of your body (i.e. making it more acidic) will result in increased probability of infection. Dr. Mike Gorman, a chiropractor and applied Kinesiologist in the Bucks County area, has explained to me that he balances pH in order to cure cancer. Crazy, I know!

If you constantly tax your body in ways that make it interpret the stress as illness, it will always be trying to recover. During this entire recovery process, your body will be more stressed, and you will also have a large build up of lactic acid. Remember, any prolonged increase in acidity may lead to bigger diseases than just injury.

Don’t worry, I’m not saying that lifting weights causes cancer, or anything like that. I’m just explaining that a prolonged acidic state in your body makes it difficult to recover. By allowing the pH to return to normal, you are creating a stronger body, and a body more capable of fighting outside infection. It just makes sense.

Second Session Syndrome (TM):

Overtraining can lead to prolonged recovery time, as is explained above. It’s a fact that you will be unable to perform at the same level every day over the course of a month if you overtrain. The following are ways that you can overtrain, leading to decreased efforts on all subsequent visits to the gym:

1. Frequency - how often do you work out? Do you rest at least 1 day per week?

2. Duration - how long do you work out? Are you dosing exercise correctly if are building up to a higher exercise tolerance?

3. Intensity - how hard are you working? Are you taking ample rest periods to recover between exercises, sets, or circuits?

4. Mode - are you mixing it up a bit? Do you constantly do the exact same form of exercise? Do you need help with program design?

Within a few weeks of overtraining, you are sure to suffer from Second Session Syndrome. This awful ‘disease’ is when you plateau or decrease strength the day after a workout. This shouldn’t be the case. If you are working out correctly, you should be able to feel just as strong today as you did yesterday.

Overtraining is dangerous in more ways than one. Exercise truly can be toxic. By understanding the 3 principles listed above, you are sure to have a competitive advantage in your six pack abs exercise program.

If you’d like a free trial of an incredibly effective ab strengthening program that only takes 10 minutes per day, please go to: http://www.atozfitness.com/recommends/abstrengthguide.html

Sincerely,,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Six Little-Known Muscle Building Tips Part 2

lewis — Fri, 20 Mar 2009 11:29:35 +0000

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Six “Little-Known” Muscle Building Tips Part 2
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By Vince DelMonte
http://www.atozfitness.com/recommends/vincedelmonte.html

So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three 'little-known' muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively

But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.

Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?

If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.

5. Go Home If You Are Not Stronger Than Last Workout

Multiple choice question:

Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?

A. Your body had not fully compensated from the previous workout and required a longer recovery period.

B. Who cares! You toughed it out and made the most of the workout.

C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.

If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.

The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:

1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.

2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.

3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.

4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.

5. You will lose motivation and grow frusturated and confused because of your lack of progress.

This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.

To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!

6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickest way to achieve success is to find someone who has gone before you and done what you want to do – and model them.

So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountability, a formal system, time and financial commitment and assessment of performance.

A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of commitment and accountability on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.

The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!

Seriously consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Six Little-Known Muscle Building Tips Part 1 + FREE gifts till Friday.

lewis — Thu, 19 Mar 2009 14:30:45 +0000

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Six “Little-Known” Muscle Building Tips Part 1
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By Vince DelMonte
http://www.atozfitness.com/recommends/vincedelmonte.html

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

PS. Don't forget my good friend and fellow fitness author Vince DelMonte is GIVING AWAY two of the most supporting resources that will lead to muscle growth and carving out a ripped six-pack. It's a F.REE opportunity to get better results in the next 2.5 weeks than most people experience in 2.5 months.

This is perhaps one of the most valuable giveaways EVER.

Yes, 100% F.REE stuff!

But there is a catch... it's only available until Friday March 20th at midnight

Each gift you'll find at the below address are retailed at $57 US, but today you can grab them for the best price ever - zero.

Click here for your F.REE gifts:

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

Why is Vince doing this??

On Tuesday April 7th at 12pm EST Vince is releasing his highly-anticipated, high quality No-Nonsense Muscle Building & Six-Pack DVD Series which is the most complete muscle-shredding, belly-busting and ab-sharpening solution and DVD resource to make a huge difference in your physique.

And he wants to mail you a copy to your front door when it comes available.

The problem is that he only replicated 480 kits.

I am not a psychic but a sell out is expected in just hours considering over 800,000 people are being notified about this as you read this.

DATE- Tuesday April 7th at 12pm EST

...there's more.

Vince wanted me to reassure you that there is ZERO pressure to try out his No-Nonsense DVD's when they are ready to be mailed out launch date and you are more than welcome to get INSTANT ACCESS to his two F.REE gifts right now.

... FOLLOW THIS ADVICE ...

#1 - Check out the link below.

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

#2 - Watch the entire Video (It's a tad long but Vince explains everything)

#3 - Enter your name and email to get on the Early Bird VIP list to be notified before the public which means you will be able to buy before the site goes live. You'll also be given INSTANT ACCESS to Upside Down Training and Razor-Sharp Abdominal Cardio Workouts.

So make sure to follow ALL 3 STEPS to ensure you're one of the lucky people to get access to your F.REE gifts plus first shot to try out Vince's No-Nonsense Muscle Building & Six-Pack DVD Series on Tuesday April 7th 12pm EST.

Check it out here:

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

P.P.S. This page really is coming down Friday March 20th at Midnight EST. If you don't grab your gifts today, you WILL miss out (not a marketing ploy, just the honest truth). There is NO CATCH at all. Nothing for you to buy so take advantage and start building some head turning muscle and carving your six-pack, compliments of my good friend Vince.

If you have any questions, you can contact me by clicking here.

Abs Mastery

lewis — Wed, 18 Mar 2009 09:19:45 +0000

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Abs Mastery
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by Dr. Kareem F. Samhouri, CSCS, HFS
Doctor of Physical Therapy & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html

Mastering your abs is a process that tends to either take years or seems to come from childhood... at least until now. Abs mastery comes down to three principles:

1. Burn fat around your whole body

2. Shock your system

3. Momentary muscular failure (MMF)

Let’s take a closer look at each one of these principles. But, before we do, it’s important that you understand that there will always be conflicting information out there regarding fitness, science, and any other evidence-based practice in the world. There are many reasons for this, but, fundamentally, the main reason is because of flaws in the research process. After years of education in understanding and interpreting research, I very often am able to find huge flaws in the methodology of research studies, thereby completely disqualifying the study and its outcomes. Before you trust ‘what a study says,’ be sure you trust the author.

Burn fat around your whole body:

Spot reduction is a myth. Sure, you can ‘tone’ muscle during an exercise program be causing it to inflame a bit and draw more blood to the area. You see, that’s what the ‘pumped up’ feeling you get when working out is all about: more blood in the muscle. If you want to truly increase definition, you’ll need to lose fat from all of the places in your body you may never realize it exists. For example, before you get six pack abs, you’ll lose fat from your:

• Fingers

• Toes

• Wrists

• Ankles

• Cheeks

• Lower legs

• Forearms

• ...then, and only then, will you begin to lose fat from the ‘trouble spots’

Knowing this, it kind of disqualifies all ab machines, ab rollers, and other ab devices, doesn’t it? Sure, you can feel a great ‘burn,’ but that may never add up to anything when we are measuring results based upon six pack abs development.

Shock your system:

Shocking your system really comes down to one thing: do something different every time you eat and every time you work out. By constantly changing the demands placed upon your body, you are sure to get results. Your body consistently seeks ‘homeostasis,’ or equilibrium, in order to function with the least energy use possible. That’s your body’s job, so you’ll need a bit of creativity to stop this from happening. I recommend that you constantly change:

• Exercises in your workout program

• Tempo in your workouts

• Eating habits (allow cheat days, just to throw your system off)

• Workout volume (some days do more than others)

• Workout intensity (how much you put into a given exercise or circuit)

• Joint angle or position

• Muscles involved (preferably, unless lifting weights for size, work everything every time you workout)

Understanding how to properly ‘shock your system’ is the magic behind the results all of my clients get. Understand this principle and six pack abs are yours to have.

Momentary muscular failure (MMF):

MMF is the ability for you to take a given exercise up to the point just before breaking form, thereby stimulating the maximal amount of muscular recruitment with a given exercise. By maximally stimulating a muscle tissue, you are requiring that it undergo a repair process. This repair process often takes up 72 hours, depending on which source you read, and forces your metabolism to be higher throughout. Naturally, with increased metabolic demand comes more calories burned and less body fat.

The repair process mentioned above is referred to as ‘Exercise Post Oxygen Consumption’ (EPOC for short) and is the most important aspect of any exercise program that is intended to be progressive in nature. Without EPOC taking place, you are limited to the number of calories you can burn in the gym, rather than throughout the entire day (and days to follow.) By keeping MMF and EPOC in mind, your six pack abs exercise program is sure to reap improved results.

All of this information may seem a bit overwhelming in the beginning, but, with time, you’ll see the results and better understand. I recommend getting involved with an expert resource you can trust when it comes to six pack abs development. Leave the science with the scientists, and just get moving for now. You’ll be well on your way before you know it!

If you’d like a free trial of an incredibly effective ab strengthening program that only takes 10 minutes per day, please go to: http://www.atozfitness.com/recommends/abstrengthguide.html

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Do You Know How To Gain Muscle Fast?

lewis — Mon, 16 Mar 2009 09:27:55 +0000

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Do You Know How To Gain Muscle Fast?
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By Vince DelMonte
http://www.atozfitness.com/recommends/nononsense.html

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Lose Fat in the Morning

lewis — Thu, 12 Mar 2009 09:27:18 +0000

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Lose Fat in the Morning
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by Mike Roussell PhD(c)
http://www.atozfitness.com/recommends/warpspeedfatloss.html
———————————————————————

One of the best ways to ensure you burn maximum fat is to get it done first thing in the morning. A common fat loss tip people often give out is just this - exercise in the morning to burn more fat. Does exercising in the morning burn more calories? Unfortunately there is no scientific evidence to prove that exercising in the morning burns more calories but it may increase your fat loss.

How? Because it guarantees that you'll get your workout done! If you are having trouble losing weight, sticking to your diet, and getting in all your exercise sessions then working out first thing in the morning could be just the thing for you.

In a recent episode of Naked Nutrition Radio and the guest was behavior change expert Kara Mohr. Kara and her husband Chris Mohr hold exercise bootcamp for women in Louisville, KY at 5:30 in the morning. Why? They call it the "No Excuse Hour". You don't have any excuses not to be there and not to do it. My friend and Men's Health Expert Bill Hartman exercises at 4:00am to ensure that he gets his workout in - No Excuses. Bill runs two PT clinics, a gym, and is a family man. He has every reason to have excuses but he makes the time.

Success coach Brian Tracy always says that if you to be successful just find successful people and do what they are doing. If you are having trouble getting your workout sessions in because you day is too busy. Follow the example of these successful people and embrace the No Excuse Hour. You will feel invigorated, your metabolism will be blasting at its highest level, and you'll burn more fat.

The second important piece to the puzzle is diet. You need rock solid fat loss nutrition first thing in the morning to fuel your day. One important factor for many people (especially if they are exercising in the morning as well) is time. That is why I recommend you use a nutrition packed shake to get fueled and get going with your day. Here is a sample of the kind of shake that you should be making to burn maximum fat.

Add to a blender: walnuts, a greens supplement (such as Emerald Balance or Superfood), protein powder, and frozen blueberries. Take 2-3 grams of fish oil while drinking this shake and you'll be ready to go. This shake contains low impact carbs, a blend of essential and heart healthy fats, antioxidant, vitamins, and minerals. You could not find a better way to start your day and start burning fat.

You need to decide. Are you going to starting losing weight tomorrow morning? Are you going to take advantage of the "no excuse hour"? Are you going to start your day with a fat burning breakfast or coffee and a bagel like the rest of the country? Jumpstart your fat loss first thing in the morning and you will reap the benefits throughout the day.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://www.atozfitness.com/recommends/warpspeedfatloss.html.

Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Sincerely Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Exercise And The Brain

lewis — Thu, 12 Mar 2009 08:00:30 +0000

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

If you ever needed another good reason to exercise, I've got one for you:

Exercise makes your brain bigger.

Actually this isn't entirely accurate. To be more specific, exercise was found to increase brain size slightly, but far more important to increase "spatial reasoning."

This is the ability to recognize patterns, remember phrases, numbers, and so-on. This was discovered by researchers at the Universities of Chicago and Pittsburgh.

It is also one of the most important factors to the prevention of Alzheimer's and dementia.

My mom suffered with dementia the last ten years of her life. But unlike most dementia patients she was fully functional thanks to exercise. She drove and had a mind that was unbelievably sharp right up until an accident injured her beyond the ability to exercise.

After that, she mentally went downhill rapidly. Thankfully, she passed in peace... and she had ten wonderfully active years thanks to her willingness to take up weight training at the age of 71.

She eventually walked up to 3 miles per day and trained in the gym 3 days per week.

That kept her mind sharp, along with fish oil and N-Acetyl L-Carnitine, a wonderful brain nutrient.

Once again, we see the power of exercise. It increases the QUALITY of your life.

Quantity is no where near as important to me as quality.

The links at the bottom of this newsletter are to my books on exercise. Pick the one that appeals to you most and take action.

Your brain will thank you, as will the rest of your body.

One of the best ways to start exercising when you are over 40 is by using the routines covered in "Fit Over 40".

This book profiles 53 different men and women, age 40 to 80, all sharing their workouts, nutrition plans, and mental empowerment techniques.

It is a MUST-HAVE for anyone wanting to begin exercising or improve their level of fitness after the age of 40.

For a freee fat-burning course from Fit Over 40, go here --

http://www.atozfitness.com/recommends/fitover40.html <--- Freee Fatburning Course

S Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

How Long To Rest Between Sets

lewis — Sun, 08 Mar 2009 14:21:15 +0000

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How Long To Rest Between Sets
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By Jon Benson
http://your7minutemuscle.com
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[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

A lot of my readers ask me how long to rest between sets while exercising.

The answer is: It depends on your goals.

If you are training to increase strength, I recommend resting a bit longer - up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time.

"The Iron Guru" Vince Gironda used to recommend leaving your hands on the bar between sets -- now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.

This is similar to the strategy I use in 7 Minute Muscle -- very short rest intervals and very intense training. Smart, short, efficient. That's the way to go.

A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you're using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally... if you use 7 Minute Muscle your rest is "built-in" and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.

This means more work output, which means more muscle if your nutrition is good.

This is the best way to train most of the time: Limited rest, intense sets, and short workouts.

They are the ones that produce results.

Go here for more information --

http://your7minutemuscle.com <--- Short, effective workouts

SSincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

AtoZfitness Article Blog » abs

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When to do conditioning

Are Abs Machines Necessary?

Doberman Dan Barks Bench Press Pyramiding Bites!

FAQ: No-Nonsense DVD Series

How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months

5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises

check this out … How To Get Ripped During A Recession!

- AtoZfitness Special Article - How To Get Ripped During A Recession…

Vince Delmonte Muscle Building Abs Shredding System now on DVD

- AtoZfitness Special Announcement - Vince Delmonte Muscle Building Abs Shredding System now on DVD

The Body Fat Solution Reviewed

Idiotic Mistakes Using Superset Training To Build Muscle!

Are your food tastes making you fatter?

Digital Six Pack Abs Solution?

Exercise Toxicity

Six Little-Known Muscle Building Tips Part 2

Six Little-Known Muscle Building Tips Part 1 + FREE gifts till Friday.

Abs Mastery

Do You Know How To Gain Muscle Fast?

Lose Fat in the Morning

Exercise And The Brain

How Long To Rest Between Sets

- AtoZfitness Special Article -
How To Get Ripped During A Recession…

- AtoZfitness Special Announcement -
Vince Delmonte Muscle Building Abs Shredding System now on DVD