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Breathing…You Could Be Doing It All Wrong and It Could Be Costing You Results!

lewis — Fri, 12 Aug 2011 11:42:48 +0000

Breathing…You Could Be Doing It All Wrong and
It Could Be Costing You Results!

By Nick Nilsson – For AtoZfitness.com subscribers

Yes, it seems like such a simple thing. Now consider this…HOW you breathe during your training can have a HUGE impact on your strength and muscle activation! Breathe wrong and you could be throwing away results.

Breathing is one THE most often overlooked pieces of the puzzle when it comes to weight training…and it can have a tremendous impact on the results you get from your training!

Here's the thing that a lot of people don't know about breathing…different exercises require different breathing strategies.

Yep, how you breathe in a heavy squat is not even close to how you should breathe while doing a pulldown.

So here's a rundown of how to breathe while doing some of the more popular exercises (I will assume your form is generally good – going in depth into proper form for each exercise would make this a book instead of an article!).

** Please note, if you have high blood pressure or any issues with holding your breath (e.g. you easily get light-headed), you'll need to adjust these breathing recommendations accordingly. These instructions (for a few of the exercises, at least) are intended for those who don't have issues with short periods of breath holding.

1. Squats

As you start the descent, inhale deeply so that you complete the inhalation by the time you're about halfway down. Hold your breath from this point on, all the way to the bottom and then about 1/3 to 1/2 of the way as you come back up. Then exhale until you come all the way to the top. The reason you want to hold your breath like this is to maximize the stability of your abdominal region.

Breathing in or breathing out (especially out as you come up out of the very bottom), will destabilize the core area. To maximize strength and power, your muscles need a stable platform to work from. Keeping that solid core will also save your lower back from strain because more tension will held in the abs rather than being forced onto the lower back.

One of the key things I've found in my own squat is that core strength (in the frontal abdominal wall) is a HUGE part of successfully coming out of the bottom. If I breathe out at the bottom, I'm done. But if I save that exhalation until after I get past that point where I need maximum core stability, I'll hit the lift and power through that sticking point.

2. Bench Press

Improper breathing on the bench press is one of THE biggest reasons people are weak on this lift. If you breath wrong, you lose that stability (just like in the squat) and don't provide your body with a solid platform from which to move the weight.

This technique applies to heavier to moderate-weight benching – it's not as critical on the lighter, higher-rep training to follow it as is because the load is a lot less.

Picture yourself at the top of the movement with the barbell locked out. Now lower the bar, inhaling a deep breath as you come down. Here's the key…you should finish taking in that breath by the time you're halfway down (around your sticking point). This is important for torso stability.

Hold your breath during the bottom phase of the movement, just like in the squat. If you start breathing out right at the bottom, you will not only destabilize your torso, which will change the leverage in your shoulders, it'll also sink down your chest and flatten your shoulder blades out (which should be held in tight behind you during the whole movement to maximize leverage).

Once you hit your sticking point THEN start to exhale forcefully through pursed lips. At this point, it's actually good to change the leverage in your shoulders. When the bar is on your chest, it's not good, but when the bar is halfway up, it can give you a little extra leverage to get past that sticking point.

Keep blowing out all the way to lockout. Then you can go right into your next rep or, if you need it, hold that lockout and take in a breath or two before starting the next rep.

3. All Versions of Rows, Pulldowns and Chin-Ups/Pull-Ups

Breathing during back training is, to be honest, completely misunderstood by most trainers…if you have trouble feeling your back while training your back, it's generally your breathing pattern that is messing you up.

You have to breathe BACKWARDS when training back or your lats will never be in a proper biomechanical position to fully engage. I'll explain…

Generally speaking, you're told to exhale on the exertion and inhale on the lowering phase of an exercise.

But here's the thing and where people get confused…in back training, the exertion LOOKS like the lowering phase of the exercise so THAT is when people tend to exhale! Instead, you actually want to INHALE as you perform the exertion. I'll use the pulldown as an example.

When you perform a pulldown, you want to puff your chest to meet the bar and have an arch in your lower back to fully activate the lats. You don't want a flat chest and a vertical torso position.

So when you pull the bar down, that's the exertion. If you exhale (which you normally would do) this actually caves in the chest and straightens out your lower back. The moment this happens, it reduces lat involvement and puts more stress onto other muscles.

Switch things up and INHALE as you're pulling down.

Now as you pull down, your chest is expanding and rising up to meet the bar, which instantly puts the lats in their best possible position to activate.

The difference is instantaneous and HUGE. If you've always had trouble feeling your back work, this will be a big eye-opener for you.

As you let the bar come back on the negative, THAT is when you exhale. It's a bit of a mind-bender the first time you do it…I can promise you it'll make a big difference in your back training.

You'll now just apply that same principle to the rest of your back exercises (except the deadlift, which is a whole different animal…more akin to the squat in terms of breathing). When you row, inhale as you pull the handles or bar into your abdomen. When you chin, inhale as you pull yourself up.

4. Barbell Curls

Another very popular exercise is the barbell curl…you may have heard of it

One of the main problems people have in the barbell curl is they are entirely too loose. When doing ANY exercise with moderately-heavy to heavy weight, you should basically "solidify" your body, tightening everything up so that you're operating from a strong, stable base.

Even a barbell curl should be done with a rock-solid body.

So at the bottom of the movement, start by taking in a deep breath, puff your chest up high and get your shoulders back. In my experience, I've found it best to keep your breath held until just after you get past the half-way point of the curl. To get past that sticking point, you need the most stability possible for your levers to operate maximally.

Once you get past that mid-way point, THEN exhale forcefully but not completely. You still need to keep some torso stability for holding the weight at the top of the exercise.

Hold at the top for a moment. At this point you have a choice…you can immediately start lowering the bar and inhale on the way down or you can hold at the top and take a quick breath in and out then inhale on the way down after that.

5. Deadlifts

Proper breathing for the deadlift is very similar to breathing for the squat…you want to have the most stable core at the bottom of the movement. In the case of the deadlift, this is the START of the movement.

So get yourself set up in front of the bar and get ready to lift. It's important to note with the deadlift (and I will include a technique point here because I think it's an important one), don't try and pop the bar off the floor, especially when using heavy weight. You want to SQUEEZE the bar off the floor. A heavy bar has to bend and if you pop it off the floor, the weight will bounce up then down and pull you back down. So get the bend into the bar with your initial lift THEN pull the weight off the floor.

When you first start the lift, you'll want to hold your breath during the first part until around the point where the bar has cleared your knees. I say "around" because if you're using really heavy weight, it may take you a bit of time to get to that point and you may need to start to exhale a bit sooner in the range of motion, i.e. below your knees.

This bottom range is the most vulnerable time for your lower back and you want to keep the greatest stability in your core during that time. So do hold your breath a bit at the bottom…don't start the exhale (through pursed lips, like you're blowing up a balloon) until you get that bar at least a few inches off the ground and moving up.

Keep going to the top, then take a quick breath then lower the weight.

Personally, I prefer to hold my breath on the way DOWN as well, simply because lowering the weight is also a vulnerable time for your lower back, especially as you get near the bottom. So inhale at the top then hold as you get down to the halfway point.

—

Conclusion:

Breathing plays a BIG role in proper lifting and in achieving maximum strength. It'll also make your lifting safer and overall, more effective. Give these breathing tips a try in your training and you'll feel the difference immediately!

——————

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Gluteus to the Maximus – Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge – Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST

Publisher
www.atozfitness.com

Free Sample of Nick Nilsson’s Best Arm Exercises you Never Heard of !

lewis — Thu, 24 Sep 2009 12:08:08 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Special Announcement -

Nick Nilsson’s Best Arm Exercises
you Never Heard of !

Yesterday I emailed my subscribers about my buddy Nick’s new book, which goes into some crazy exercises for getting massive arms.

I’ve persuaded him to let me give you 34 pages of this new book.

You can download it here: (Note it has also been uploaded to the Atozfitness downloads members area )

Direct download link :

Check it out, I’ve seen a lot of exercises in my time, but just about all of these were brand new to me.

And remember if you want a copy of Nick’s book, you can get a massive discount for the next couple of days:

http://bestarmexercises.atozfitness.com

Guys…Want Big, Ripped Arms Stretching Your Shirt Sleeves?

CLICK HERE

Ladies…Want Tight, Sculpted Arms That Look GREAT With NO Sleeves at All?

CLICK HERE

Sample Video Demonstrations

1. On Barbell Tricep Extension-Presses This one is a mash-up of two bodyweight tricep exercises that, when combined, will pump your tri’s up like CRAZY. Very little equipment required, which is nice for home-gym trainers like myself.

2. Barbell Leverage Curls Do this exercise once and you’ll NEVER look at an EZ curl bar the same way again. It uses a unique leverage method that will have your arms screaming by the time you’re done.

3. Incline Face-Away Pushdowns and Presses

This unique pushdown variation will set your triceps on fire! The angle of your body combined with the continuous tension of the cable will light ‘em up from top to bottom.

4. Nilsson Curls

I named it after myself because this exercise is just so freaking cool . It’s a bodyweight exercise for biceps that LOOKS like a chin-up but forces almost ALL the resistance directly onto your biceps. It’s insane.

Right now, Nick’s just released this book and is only charging $29.95 for the full 68-exercise book. This is just DIRT CHEAP for the sheer volume of innovative exercises you’ll find in it. Exercise descriptions, pictures, even an entire VIDEO LIBARY that you’ll have full access to so you know exactly how to perform every exercise.

If you’ve got access to free weight and bodyweight and a few basic pieces of equipment, you’ll be able to use the VAST majority of these exercises.

But here’s the thing…he’s only keeping it at this price until Friday, Sept. 25th at midnight. Then he’s kicking it up to the regular price of $49.95. So if you want to get these exercises for cheap, you’ve gotta act fast.

Sincerely,
Lewis

P.S. When you get to the site and poke around the sample exercises, you’ll notice he’s got a sign-up box where you can actually get three ADDITIONAL exercises. Definitely sign up for this – he told me he’s also going to be sending out even MORE sample exercises to the people who do.

http://bestarmexercises.atozfitness.com

7 Minutes To Better Arms

lewis — Sat, 05 Sep 2009 13:35:12 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
7 Minutes To Better Arms

By Jon Benson
http://your7minutemuscle.com
http://myeveryotherdaydiet.com

———————————————————————-|

     Want better arms?

     I have just the solution for you. It works
     if you train in the gym.

     However there’s a way to do it in-home…
     but you will need dumbbells.

     I discovered this technique recently and my
     arms have really been improving.

     Usually my biceps do not get that sore. My
     forearms and shoulders get most of the work.

     And this is true for the vast majority of
     people doing traditional bicep curl work.

     Obviously this is ‘not’ what you want. You
     want to target the biceps.

     We’ll cover triceps, or the back of the
     arms, in my next newsletter. For today,
     it’s all biceps.

     Here’s what I’ve been doing:

     First, I use a machine by Life Fitness. It
     is just their curl machine. Almost any curl
     machine will work as long as you are
     sitting upright. But the Life Fitness
     machine is the best.

     Using a weight that is about 70% of my
     normal curling weight, I lean slightly
     forward while curling up.

     What this does is mimic an old bodybuilding
     movement called "body drag curls." This
     deactivates your shoulders from the
     movement as well as your forearms, at least
     as much as is possible.

     Curl up explosively. Hold the contraction
     at the top for about one-two seconds.

     Then comes the fun part…

     … you lean back, with your back against
     the back-rest of the machine (the normal
     curl position) and lower the weight at
     about a 3-4 second pace.

     But you extend your arms out as far as they
     will go. The Life Fitness machine allows
     you to do this.

     This puts a lot of negative stress (that is
     a good thing in this case) on the biceps.
     Negatives are actually more beneficial to
     adding lean muscle-mass. You just cannot
     over-do the negatives, otherwise you will
     get too sore and over-train.

     Shoot for 10 repetitions. You’ll find that
     if you rest briefly, as I recommend in "7
     Minute Muscle", you will be done with your
     bicep workout in under 7 minutes… and
     that includes a second movement!

     Work for 5 minutes on the curl machine as
     described. Then pick up a pair of dumbbells
     that are about 50% under your normal 10-rep
     curl weight.

          Do hammer-style curls.

     Hold the dumbbells to your side, standing,
     and alternative between your left and right
     arm. Curl up with your right arm, keeping
     your palms facing your body at all times.

     At the top of the movement, the dumbbell is
     at your chest, almost touching, and your
     palms are still facing inward.

     This will work the forearms, but also the
     biceps and the brachialis, the muscle the
     runs between the bicep and inner tricep
     head.

     Here’s the trick: HOLD the right arm at
     the top, flexing the bicep hard. Then curl
     the left arm up. Keep the contraction in
     your left bicep as you lower the right back
     to the starting position.

     The moment your left arm reaches the chest,
     lower the right, and vice-versa.

     The ache in your biceps after just 2
     minutes of this (which is about 2 sets max)
     will be incredible.

          That’s it. You’re done in 7 minutes.

     Enjoy your new arms!

     P.S. I cover how to train your entire body
     in this 5 minute/2 minute style of intense,
     muscle-focused training in my book "7
     Minute Muscle."

     I am starting a newsletter series ‘only’
     for those who have this book next week on
     advanced tips and tricks for faster muscle
     growth in less than a quarter of the time
     usually spent in the gym.

          Does this work?

     Well, my arms are pretty massive. You do
     not have to go as far as I have gone… you
     can stop when your arms have that toned,
     lean-muscle look you want.

     Or you can grow them as large as you want.
     It’s up to you.

     I train this way…. only 3-4 days per week
     in the gym and 7-14 minutes per body
     part… and trust me: There is NO better
     way to train if you value your time and you
     want serious results.

     Pick up the book today so you can get
     started. You’ll see the Member’s Only
     newsletter form on the download page for
     the books and videos.

     That is… if you’re serious about getting
     a solid bod in far less time.

     Read more here:

     7 Minute Workouts <– click…train less; gain more


     Oh… it works no matter if you’re a guy or
     a girl. In fact women make FAR better
     progress because they are finally training
     their bodies in a way that doesn’t drain
     their recovery system.

     Guys… you’ll have to leave your egos at
     the door. The weights are lower than you
     might think.

          But guess what?

     Your muscles have no idea how much weight
     is on the bar.

     And I don’t know about you, but I only care
     about what I see in the mirror, not how
     much weight I’m lifting.

     At 45, I train harder (just a lot shorter)
     than guys half my age… and I progress 2x
     faster. That’s what is so cool about this
     style of training. It’s ideal for anyone,
     but it really rocks for people over 30.

     7 Minute Workouts <– click…train less; gain more

=============================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.comm

Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

All new fitness geared f.ree dating site
http://www.fitmatches.com

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

The Stomach Vacuum The Forgotten Exercise

lewis — Thu, 14 May 2009 15:15:08 +0000

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The Stomach Vacuum The Forgotten Exercise
---------------------------------------------------------------------- |

By Karen Sessions NSCA-CPT
Author of Iron Dolls - Women's Bodybuilding Secrets
http://www.atozfitness.com/recommends/irondoll.html

The vast majority of people who engage in countless sets and repetitions of abdominal exercises such as crunches, leg lifts, and twists fail to see dramatic improvement, as if something is lacking. Are you among those who religiously train your abdominals, yet still fight the distending gut syndrome?

I can teach you a simple technique to reduce your midsection in as little as three weeks! By incorporating this technique, with your regular abdominal training and proper diet, it will reduce the size of your waist, and help to give you a carved midsection!

Prerequisites for The Stomach Vacuum

This is exciting news, but it does come along with some prerequisites which are, pre-established clean eating habits, adequate water intake, and a low to moderate body fat percentage. Depending on how you hold your weight, anywhere from 12 to 15% is acceptable.

Some Background on The Stomach Vacuum

Before we jump in over our heads let's discuss the reason behind this specialized technique. This exercise I am speaking of is called the stomach vacuum. Relax, we are not going to pump or vacuum your stomach. This isn't a liposuction technique. The stomach vacuum was widely used in the early days of bodybuilding with Arnold Schwarzenegger and Corey Everson and has become what I refer to as, "the forgotten abdominal exercise."

Have you ever noticed how slim, trimmed, hard, and defined the physiques of bodybuilders were in the late 1970's and early 1980's? Many of today's top-level bodybuilding competitors have a distended midsection. This could be due to the drug abuse problem and growth hormone, but it is also connected to the fact that many bodybuilders have simply skipped over an important training tactic.

Get Even MORE Advanced Female Bodybuilding Information!

The Inner and Outer Abdominals

The abdominal region is composed of internal and external muscles. The external muscles are known as the rectus abdominus and the external obliques.

Crunches cause the rectus abdominus to flex. Crunching forward a third of the way up targets the entire rectus abdominus. Once the movement goes past this active zone your hip flexors come into play, taking emphasis off your abdominals.

Your obliques are targeted to a greater degree when any twisting action takes place, such as twisting crunches where you bring your elbow to the opposite knee.

The Real Inner Abdominals

The transversus abdominus and lumbar multifidus are the inner abdominal muscles. These muscles are rarely discussed, and are the most neglected. These muscles lie beneath the rectus abdominus, and external obliques.

The inner abdominal muscles support posture, and control deep breathing during power movements, such as heavy squats. They are the muscles responsible for back support. Since they are rarely targeted they are often weaker.

By building a stronger inner abdominal wall you can limit and relieve back pain, improve posture, create a tighter midsection, and add explosive power to your training.

The Benefits of The Stomach Vacuum

The stomach vacuum is an isometric contraction of the transversus abdominus. As previously stated, a stronger transversus abdominus can create a stronger valsalva maneuver (the powerful exhale necessary to contract a muscle during an intense workload).

The stomach vacuum is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many people can knock an inch or two off their midsection in a little as three to four weeks with this technique, provided the prerequisites are met. Also, building this area of the abdominal muscle will help you gain more control over your abs, and assist you better in explosive lifts. Stomach vacuums take practice, but they are extremely effective.

How to Execute The Stomach Vacuum

To execute the stomach vacuum stand upright and place your hands on your hips or over your head, and then exhale all the air out of your lungs, completely. As you exhale, expand your chest and bring your stomach in as far as possible, and hold it in. Do Not Hold Your Breath! To be blunt, simply suck in your gut. Visualize trying to touch your navel to your backbone.

This is an isometric contraction, like flexing your biceps. You breathe normally while flexing your biceps and you should breathe normally while executing the stomach vacuum.

There's No Substitute for REAL Information

Sets and Reps for The Stomach Vacuum

Counting reps with this exercise is bit different. One isometric contraction of "X" seconds is one repetition. For example, if you suck your gut in for 10 seconds, that's one repetition. If you do that two more times, that's 3 sets of 10 repetitions.

Now, before you go saying things like, "you can't spot reduce," "it won't affect skin elasticity," and "you can't get abs by holding your breath," you have mistaken the point of this article. This article is not claiming to do such miraculous things. It's not about holding your breath or spot reduction. What this exercise CAN do is strengthen and stabilize your core so you have more control over your abominals, and prevent the loose belly hangover from an underdeveloped transversus abdominus.

There are macho men out there who think since this exercise doesn't require slinging hundreds of pounds of iron that it's not effective. Nonetheless, the transversus abdominus is a muscle and it needs to be trained. Just because it doesn't take a fancy machine or an ego-boosting exercise to do it doesn't mean it's less effective. Effective training is about intensity and form, not macho egos, and grunting under a stack of plates.

Training Guide for the Stomach Vacuum:

Training days for the stomach vacuum are Monday, Wednesday, and Friday, or every other day. While the abs can be trained more than other muscle groups, they still need their rest. Therefore, doing them daily won't be as effective as you may think it would be.

Week	Seconds	Sets
Week #1	20 Seconds	3 Sets
Week #2	30 Seconds	3 Sets
Week #3	40 Seconds	3 sets

The idea is to keep progressing in seconds (reps) or sets. You can set your own start point and progression phase. Eventually try to work up 4 sets of a full minute.

As an added bonus, you can use the stomach vacuum when doing your regular abdominal work. Focus on pulling in on the transversus abdominus as you do your abdominal work. Simply do this by pulling in your stomach as far as possible and flex your groin muscles, as if you are trying to stop the flow of urine.

Conclusion to Stomach Vacuums

Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, and lying position. Now you don't have an excuse to avoid abdominal training if you are stuck in traffic or can't get away from your desk.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. Want to discover additional advanced training techniques that will create an AMAZING physique, check out Iron Dolls - Women's Bodybuilding Secrets..., the female guide to advanced bodybuilding.

About the Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

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 .

FAQ: No-Nonsense DVD Series

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

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FAQ: No-Nonsense DVD Series
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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.

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.

Free fatloss course and book!

lewis — Mon, 06 Apr 2009 10:48:36 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site

- AtoZfitness Special Announcement -
Freee fatloss course and book!"

Wow.

This is one of the coolest things I have seen in a long time.

Fitness pro Jon Benson released a bombshell last week on the fat-burning world.

He is giving away a book’s worth of material in his freee 7-Day Personal Fat Loss Certification Course.

Freee… and get this: Anyone who completes the course gets his book "The Radical Fatloss Blueprint" freee as well.

So there’s nothing to buy at all… in fact you get tons of freee stuff AND you can even earn bucks in the program.

It’s just too cool for words.

So go see it for yourself:

http://sn.im/fit365 <— freee fatloss Course and book

Here is a short review:

The Course is for anyone who wants to become their own "personal" fatloss expert. It is complete with a quiz each day and more material than most people sell in a book… and it’s totally freee.

After the course, you get his "Radical Fatloss Blueprint" freee too. This is all about how he and a group of "guinea pigs" experimented with natural techniques and got up to 21 lbs of unwanted bodyfat off in just 21 days.

The average was 17.5, but some people got as much as 30 lbs off.

All with little to no muscle lost.

It then outlines the ‘exact’ workout and supplement "feeding" schedule Jon still uses to get into top shape in 21 days.

This is down to the ‘hour’… and it includes home workouts or gym workouts. Your choice.

This is his gift to my readers, and I am thrilled to share it with you.

Here you go:

http://sn.im/fit365 <— freee fatloss Course and book

Enjoy the course!

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 Creatine Grave Yard

lewis — Sun, 15 Mar 2009 13:22:05 +0000

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The Creatine Grave Yard
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The Creatine Grave Yard
By Will Brink © 2009

Looks like another “high tech” form of creatine has got one foot planted firmly in the creatine grave yard. What is the creatine graveyard? It’s where forms of creatine - other then monohydrate - go when either science has shown them inferior to monohydrate, and or it’s life cycle of hype has come to and end.

I refer specifically to creatine ethyl ester (CEE). As with the many “high tech” forms of creatine before it, all manner of claims were/are made about how superior it is to creatine monohydrate (CM). It always starts the same. First the company will invent a long list of negatives about CM such as “poorly absorbed” or “causes bloat” or “is not stable” and then goes onto claim their form of creatine has solved all those invented negatives. The problem is, the data already shows CM does not suffer from virtually any of the negatives they invent, nor do they show their form “cures” those negatives. Sellers of CCE for example claimed CEE was better absorbed and utilized vs. CM, and that has been shown to be nonsense. There have been several in vitro (test tube) studies pointing to the fact CEE is inferior to CM, but a recent study done in humans puts a final nail in the coffin as far as I am concerned. This study is titled “The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels” The full study is public access and can be read here:

CEE Study

Warning, the abstract is confusing and not well written. If you read the full paper, it’s clearer. If you don’t have the time or interest to read it, the take home is: although all subjects in this study (CEE vs. CM vs. Placebo) experienced approximately the same effects; they all had improvements in bodycomp and got stronger. Why? Because they used untrained subjects in the study. Thus, a drawback of this study was due to using untrained people, they couldn’t differentiate between PL, CEE, and CM in terms of effects on bodycomp and strength within that time period as newbies always make fast progress in the beginning. No news there.

However, the study did achieve the essential point, which is it clearly showed the claims of CEE false: CEE had much higher creatinine levels and lower muscle creatine levels compared to CM in this study, thus, yet again, the claims by sellers of CEE that it’s superior to CM and that CM is “poorly absorbed” or “causes bloat,” or my favorite “CM is not stable,” etc are false. They also looked at changes in water compartments (CEE actually had a trend toward greater extra cellular water then CM BTW, so there goes that stupid “no bloat” claim for CEE…) and other issues claimed to make CEE superior, and it failed.

CEE is less stable then CM, increases creatinine to a much greater extent then CM, and is inferior for increasing muscle creatine levels to CM. This study is not perfect by any means, but when combined with what else exists, and the counter studies sellers of CEE offer (which is to say zero), well you don’t have to be a scientist to see the writing on the wall there…

CEE will be added to the creatine graveyard with a ton of others all claiming to be superior to CM which all started with big claims and now sit in the grave yard.

Two essential points about the grave yard before we get to that:

(1) Because they are in the grave yard does not mean they are worthless. Some forms, such as magnesium creatine chelate for example looked promising, but a head to head study with CM found it no better. Remember, another form does not have to show it’s the equal of CM, it has to show it’s superior to CM per its claims. Forms such as creatine pyruvate and many others on the list may be just as effective as CM, but not superior, so it comes down to cost. Others on the list have in fact been proven inferior to CM in studies, such as serum creatine, various liquid creatine versions, and now CEE. Serum creatine was all the rage a few years ago, and studies found not only was it inferior to CM in every respect, it contained virtually no creatine! Of course, there were still those on the various forums using ‘bro logic’ with “bro, I don’t care what the studies say, it works like da bomb for me!” posts, but I digress….Finally, other forms on the list simply lack any data at all to compare to CM. The companies selling these forms will routinely make claims of superiority with nadda for hard data to support them. Therefore, it’s impossible to really separate fact from fiction (i.e., marketing hype) to recommend them.

Me, I will use what has literally hundreds of studies to support its efficacy and safety over a form with zero data to support it’s claims of superiority over CM. Thus, they get put into the grave yard. Future studies may get them out of the graveyard, but I aint holding my breath…

(2) CM is not perfect. It’s not very soluble, and in about 30% of users, does not appear to work at all. At higher doses, generally above 3g-5g or so in a single dose, can cause stomach upset for some, among other small, but significant drawbacks for some users. Therefore, I am in favor of continued research into improved delivery technologies, improved forms of creatine, and so on. I’m all for it, but as they say, don’t piss on me and tell me it’s raining. In God we trust, everyone else must show data. Hard data talks, BS walks.

I could randomly take two forms from the list below, say dicreatine malate and creatine ethyl carbonate ester and make dicreatine malate creatine ethyl carbonate*, but would it be superior to CM? Unknown as there would be no data. I could just invent a bunch of unproven claims like others do and sell the stuff… Do companies just invent a form of creatine for no other reason then it sound “high tech”? Hell, one company (BSN) is currently in court over one form they sell, called CEM3 or “Creatine Ethyl Ester Malate” which according to the charges “does not exist and is impossible to manufacture”! As I said, CM is not perfect and I am all for continued research into improved (vs. just different!) forms of creatine and or improved delivery technologies, but companies should do their due diligence on these products and stop with all the hype and CM bashing to sell unproven products.

So, without further delay, here is my current list for the creatine graveyard:

The Creatine Graveyard List:

Creatine ethyl ester (CEE)
creatine pyruvate
creatine taurinate
creatine ethyl ester malate
creatine ethyl carbonate ester
creatine gluconate
creatine malate
dicreatine malate
tricreatine malate
creatine citrate
tricreatine citrate
Kre-Alkalyn
creatine phosphate
creatine alpha-ketoglutarate
creatine-6,8-thioctic Acid-ketoisocaproic Acid Calcium (CREAKIC)
creatine pyroglutamate
“conjugated creatine” (Con-Cret)
magnesium creatine chelate
creatine anhydrous
dicreatine orotate
tricreatine orotate
creatine alpha-amino butyrate
creatine HMB
“titrated creatine”
“creatine serum”
“liquid creatine”

Also:
glycocyamine (precursor)
creatinol-o-phosphate (analog)

* = for the sake of an example. I have no idea if such a form is chemically possible, nor do I care.

Will Brink's biography:

Will Brink is the owner of the Brinkzone Blog. Will has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies. His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. Will is the author of the popular e-books, both acommpanied by private members forum access , Bodybuilding Revealeded & Fat Loss Revealed.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

4 Ways To Break A Weight Loss Plateau

lewis — Wed, 11 Mar 2009 09:11:51 +0000

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4 Ways To Break A Weight Loss Plateau
---------------------------------------------------------------------- |
by Mike Roussell PhD(c)
http://www.atozfitness.com/recommends/warpspeedfatloss.html
----------------------------------------------------------------------

Weight loss plateaus are the bain of every dieter existence. There is nothing more frustrating than doing everything that you are 'supposed' to do but for whatever reason the weight loss just stops. Before we get into how you can smash through your weight loss plateau it is important to determine if you have plateaued OR perhaps you haven't actually been following your diet and/or training program.

The first step is to do a gut check and make sure your compliance to your diet program is where it needs to be. If you haven't been 90% compliant then stop reading this article and get back to focusing on doing what you actually said you were going to do. If you have been sticking to your program but have stopped losing weight then we have a problem.

Homeostasis.

The human body is all about achieving homeostasis, so what we need to do is shake things up and get our systems un-homeostatic (not sure if that is a real word). Here are 4 ways that you can disrupt homeostasis and blast through your weight loss plateau. You aren't meant to do all of them instead just pick one at time.

1. Increase Calories for 7-10 Days This doesn't mean go off your diet. Instead, increase your calories (no more than 500 calories per day), mainly from carbohydrates to give your system a 'break' from calorie restriction. After the 7-10 day period cut your calories back down and your weight loss will start back up. This strategy works well if you have been dieting for a long time.

2. Crank Up the Intensity Often times we find ourselves perpetually dieting and can just never seem to get those last 10 pounds off. In these situations cranking up the intensity on all fronts (diet and training) for a set amount of time is a great way to blast through a weight loss plateau. With this method we are basically shocking your system out of homeostasis.

3. Change Your Training Program Sticking to the same training program for too long used to be a very common problem. Now with all the training resources on the Internet, being on a program for too long isn't an issue for many people (but it may be for you). You need to be switching up your program (set, reps, exercises, how many days a week you train, etc) every 4-6 weeks.

4. Reduce Your Carbs This tip is the opposite of the first one, but works just as well. Dropping your carbs down to a ketogenic level will strong-arm your system into using fat as its primary fuel source. This metabolic fuel switch works best if your carbs aren't too low already (>100g/d). To further enhance the effect of this technique use the induction protocol where you eat 20g/d of carbs or less for 2 weeks.

Weight loss plateaus are frustrating but don't let them discourage you or stop you from reaching your goal. If you have truly reached a plateau pick one of the techniques above and put it into action. When you hit another plateau, pick another one. Continue doing this until you have reached your goal. Remember that for the most part weight loss is not a linear process. Plateaus are a normal physiological occurrence but using the strategies in this article you can beat temporary weight loss homeostasis and achieve the body you want.

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.

Free e-book from Nick Nilsson – The Best Exercises You’ve Never Heard Of

lewis — Tue, 10 Mar 2009 09:35:52 +0000

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Free e-book from Nick Nilsson - The Best Exercises You've Never Heard Of
---------------------------------------------------------------------- |
Just a quick note this morning.

Just got my hands on a great free e-book from my buddy Nick Nilsson "The Best Exercises You've Never Heard Of" .

Nick gives you picture details of the following 5 great exercises.....

Nilsson Curls
Bench End Dumbell Presses
Full Range Pulldowns
Standing Rope Pullbacks
Bodyweight Tricep Extensions

direct download link.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

Are your food tastes making you fatter?

lewis — Thu, 22 Jan 2009 10:31:07 +0000

Are your food tastes making you fatter?
By Mike Geary
http://truthaboutabs.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…

Check out the 3 pictures of Leith on this page showing his transformation:

>> http://www.truthaboutabs.com/testimonials.html

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).

Download Mike geary’s F.ree e-book
Insider Secrets for a Lean Body

Click-Here to download.

Direct download link just
right click and choose save as.

If you liked this article, then checkout these by the same author…

The 3 Best Ab Exercises that aren’t called Ab Exercises

Does Diet Soda Make You Fat? -

Good Carbs vs Bad Carbs and all of the Carb BS in Between

Do You Really Need Cardio Exercise? –

How to Make Healthy Choices at the Grocery Store –

Is Saturated Fat Evil, or not so Bad After All? -

The Extreme Health Dangers of Excess Abdominal Fat –

Top Secrets for Fat Loss and Six Pack Abs –

The Truth about Glycemic Index, Potatoes, and "White Foods" –

Effective Fat Loss Office Workouts for Time Crunched People -

Make Healthier Choices When Fast Food is the Only Option -

Get a Leaner Hard-Body with Healthier Post Workout Nutrition –

The Ultimate Hard-Body Exercise – Front Squats Detailed –

The Shocking Truth about Dietary Fats & Saturated Fat –

Get Visible Abs with these Workout, Nutrition, and Lifestyle Secrets –

Sincerely,
Lewis & Sarahh
Publisher – AtoZfitness Total Body Makeover

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

How To Build Muscle Fast by Spending Less Time In The Gym

lewis — Sat, 17 Jan 2009 13:35:52 +0000

How To Build Muscle Fast by Spending Less Time In The Gym

By Jason Ferruggia

I’ll never forget my first encounter with “Big Joe.” I had just gotten my driver’s license about a week before, so I was 17 at the time. Up until my 17th birthday, I had been training at our crappy high-school weight room and was counting the days until I could drive myself to the real gym about 15 minutes down the road. I had been training for a few years at that point and was really starting to get obsessed and read everything I could about how to build muscle fast. Of course, I had been doing everything wrong up until that point, but I didn’t know any better. I was convinced that when I was finally able to join Main Street Gym, I would start to grow like a weed.

During my second week there, I saw Big Joe for the first time. I was about halfway through my workout when he walked in. He was massive from neck to calves with a thick goatee, long sideburns, and a mop of curly brown hair. Big Joe stood about 6’4” and had to have weighed close to 300 pounds. At the time, he was in his late 30’s or early 40’s and walked with a slight hitch—I would later find out that it was from an old football injury—but he continued to squat and deadlift on a regular basis.

He was doing standing military presses that day and throwing around 275 like the bar was empty. I couldn’t help but stare as he hoisted the weights up with ease. After every set I did, I would walk to the water fountain just to get a closer look at one of the most jacked guys I had ever seen in person.

Eventually, we crossed paths and he nodded. That was it.

All the gym vets seemed to know him and every few minutes I heard one of them acknowledging his presence.

“What’s up, Big Joe?”

“Big Joe, what’s happening, my man?”

I had to move to another section of the gym to complete the rest of my workout, but I figured I would see Big Joe again when I was done. I was wrong. When I finished my workout, I looked around the gym and Big Joe was gone.

It was about two weeks before I saw Big Joe again. He came in the door right behind me one night and thanked me when I held the door for him. We both went about our business and started our workouts. He was doing bent-over barbell rows that night and had worked up to 405 for a few sets of six.

About halfway through my workout, I had to run to the locker room to get my straps out of my gym bag. When I returned Big Joe, was gone again.

Over time, I started to see Big Joe more and more and began to notice a trend- he was in and out of the gym before most guys were even halfway done with their workouts. He was so much bigger and stronger than everyone else that I figured there had to be something to what he was doing.

Finally, I worked up the courage one day to go up to Big Joe and ask him about his short workouts. I wanted to learn more about how to build muscle fast and I just knew Big Joe was the one to help me.

“Uh, excuse me,” I said.

“What’s up, big man?” Big Joe replied.

“I just wanted to ask you a few questions about training. I notice that your workouts are way shorter than anyone else’s in this entire gym, yet you are bigger and stronger than everyone,” I said.

“Finally caught on there, huh, diesel? That’s the secret right there. If you keep your workouts short, you never overtrain, you recover faster, and you constantly make progress,” Big Joe explained. “Your testosterone output peaks about a half hour into your workout and is completely shot within 45 minutes. So get in and get out in 45 minutes or less and you will get huge. That right there is one of the most important things I can ever teach you about how to build muscle fast.”

From that day on I have kept all my workouts short and have always done so with all of my clients. The results have been nothing short of spectacular. There is no reason to spend your life in the gym. Hit it hard and get out. And get ready for guys to start stepping aside when they see you coming.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

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

AtoZfitness Total Body Makeover Free cd special

lewis — Mon, 01 Dec 2008 18:58:40 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
AtoZfitness Blog Post
—————————–
AtoZfitness Total Body Makeover Free cd special

Click-Here for this special offer

Just in time for a great Christmas stocking stuffer for family members and friends I have released AtoZfitness Total Body Makeover on cd at no extra cost to you.

I will cover shipping and handling anywhere in the USA and Canada. International customers please e-mail atozsales@atozfitness.com your address and I will send you a shipping price and a special order link.

When you purchase AtoZfitness Total Body Makeover for our normal $45.00 cost I will waive the $15.00 shipping and handling cost and send it anywhere in Canada or USA .

Now if you are not a member of fitness guru Jon Benson I would like to share what he wrote to his own e-mail subscribers last month just to give you an idea how much he loved makeover and gave it a thumbs up vote for his readers.

Please note the following is an unedited version of what Jon sent to his list other then myself making a note the link he sent was for the downloadable version. The Free cd offer link is at the top and bottom of this e-mail

Review: "Total Body Makeover" PLUS The Brutally Honest Truth

———————————————————————————————————-

Lewis, we all need one…

… a "total makeover." At least at times.

You know… hit the stores. New clothes.
Hit the gym… new body. Renew the spirit and the mind.

A nice reboot.

I’m letting you in on this now… but I cannot reveal more until next month:

I’m about to shock the world with my end-of-year special on a total "life" makeover series.

It is simply stunning.

But we have to start with the body. And I wanted to give you a head start on my year-end special by doing another review.

This one is shorter than my last review and it also has a direct link to the book…. not an affiliate- link. I’ve made a small arrangement with the publisher… a ‘favor for a favor’ on this one as I have to pay my bills just like you do.

But still — it’s less $ in my pocket. A lot less.

I feel that these reviews really need to be as impartial as possible — and sometimes that means I do them without compensation.

Other times I do them for some form of compensation but not "full-commission" to pay the bills. Sometimes it’s just an aff link.

One thing you can always be sold on: I will never tell you about something that is lousy in order to "sell" a product.

Ever.

So yeah … that will be nice.

And of course I promote my own products because they ROCK. I put my blood, sweat and tears into them all.

So the deal is this: If I review a book like "Total Body Makeover"
and tell you it’s solid, you can take that to the bank.

I will not run "counter-reviews". I do not play the "let’s be negative" game.

There’s an exception: My good friend Mike Geary ran a counter-review of a legitimately dangerous scam product that he felt compelled to warn his reader about. It concerned the ads you see for a product called "Acai."

That’s all I’m going to say about that, to quote Forrest Gump. ; )

Okay, on to the positive review:

And more brutal honesty.

"Total Body Makeover" is a great addition to your library for three simple reasons:

1. You get the detailed workouts and opinions of not one but EIGHT pro fitness trainers.

Look, I know most every one of these trainers. In fact I was asked to be a part of TBM but I was too busy with another project.

Craig Ballantyne — simply one of the best trainers I have ever known. The guy knows training inside and out. He creates some of the coolest workouts I’ve ever seen,especially for in-home and bodyweight
training.

Nick Nilsson… the "mad scientist" of bodybuilding. Seriously… this guy has invented more exercises than I USE in a year. Literally hundreds.

Rob Poulus: Another good friend and just rock-solid, real family-man kinda guy. Transformed his own body and shares how with his readers.

There’s more, but you get the gist.

Why multiple pro trainers?

Because not everyone can train the same way, I found this valuable.

For instance, there’s a section on working out in hotels and on the road that you can also apply at home. For those of you without a gym, this will be a lifesaver.

There’s hard-core workouts, workouts that focus more on cardio, and all the valid viewpoints that work from the pros who use them daily.

And it covers the "total body" — fatloss, body parts, specific plans, and more. Very complete all the way around.

2. The book is cheap – frankly speaking I would charge more than AtoZ Fitness is charging for the product.

3. The people behind the book are salt of the earth. I’ve known Lew and Sarah for years through our Internet ‘family’ of professional trainers.

They’ve both transformed their bodies (ironically using many of my programs along with the great stuff in Total Body Makeover) — and that says it all for me.

Role models rule. They’re good role models.

Here’s the direct-link to the page. Feel free to check the site registrar and you’ll find this is not a re-direct or anything…

Total Body Makeover <— Note this link is for you only if you want the immediate downloadable product and NOT the cd version. If you would like the cd with the free shipping and handling please use the link at the top or bottom of this e-mail

P.S. People ask me….

"Jon, do you get confused reading too many fitness and nutrition books?"

Good question. It can get confusing, but here’s my tips to end the confusion… and the reason I recommend multiple books rather than JUST my books for total success (and often without $ to me…)

— > Think of your fitness journey as a lifetime process. Just as you would not rely on one cookbook for a LIFETIME of cooking, you should not rely on one workout or nutrition book for a lifetime of fitness.

— > I use this rule: Look for ONE thing you can take away from any book or product that you can immediately put to use. Just one.
If you find three, that is even better….

… but one is enough.

Applying just one new idea can totally change your workouts and your life.

Example: I applied ONE idea from a book that I found pretty bland overall. Just one was all it took. That one idea literally DOUBLED my income over the course of a year.

Now, someone might have been tempted to return the product to the author and demand my cash… but no way. That one idea was worth it even though the rest of the book was pretty much crap.

If you get a really great book (like mine … of course… or like the ones I will be recommending to you) then you can find more than one idea, apply a few at a time and come back to a continual resource of
inspiration when you need it.

THAT is why I build a "Fitness Library" and do not simply rely on one or two books to get the job done.

I hope that makes perfect sense to you and that you take my work on TBM and add it to your library today –

Click-Here for the special free cd & shipping offer

Wishing you all the best,
Lewis
Publisher – AtoZfitness.com

Main blog page : http://articles.atozfitness.com

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

Jon Benson gives Total Body Makeover a HUGE Thumbs Up !

lewis — Sun, 16 Nov 2008 17:42:09 +0000

Just got this in my inbox from Jon Benson’s Fit 365 newsletter and wanted to share it with you unedited !

Review: "Total Body Makeover"

———————————————————————- |

     Lewis, we all need one…

     … a "total makeover." At least at times.

     You know… hit the stores. New clothes.
     Hit the gym… new body. Renew the spirit and the mind.

     A nice reboot.

     I’m letting you in on this now… but I cannot reveal more until next month:

     I’m about to shock the world with my end-of-year special on a total "life"
     makeover series.

          It is simply stunning.

     But we have to start with the body. And I wanted to give you a head start on my year-end special by doing another review.

     This one is shorter than my last review and it also has a direct link to the book….
     not an affiliate- link. I’ve made a small arrangement with the publisher… a ‘favor for a favor’ on this one as I have to pay my bills just like you do.

     But still — it’s less $ in my pocket. A lot less.

     I feel that these reviews really need to be as impartial as possible — and sometimes that means I do them without compensation.

     Other times I do them for some form of compensation but not "full-commission" to pay the bills. Sometimes it’s just an aff link.

     One thing you can always be sold on: I will never tell you about something that is lousy in order to "sell" a product.

     Ever.

     Man oh man… I have turned down… geez… must be about 7 figures in scumbag promo offers… lost count.

     I’m not a multi-gazillionere but if I ever become one it will be because I’ve helped millions achieve a better life — better health, greater mental strength, and more.

     So yeah … that will be nice.

     And of course I promote my own products because they ROCK. I put my blood, sweat and tears into them all.

          So the deal is this: If I review
          a book like "Total Body Makeover"
          and tell you it’s solid, you can
          take that to the bank.

     I will not run "counter-reviews". I do not play the "let’s be negative" game.

     There’s an exception: My good friend Mike Geary ran a counter-review of a legitimately dangerous scam product that he felt compelled to warn his reader about.

It concerned the ads you see for a product called "Acai."

   That’s all I’m going to say about that, to quote Forrest Gump. ; )

     Okay, on to the positive review:

     And more brutal honesty.

     "Total Body Makeover" is a great addition to your library for three simple reasons:

     1. You get the detailed workouts and opinions of not one but EIGHT pro
          fitness trainers.ners.ners.ners.ners.ners.ners.ners.ners.ners.ners.ners.

     Look, I know most every one of these trainers. In fact I was asked to be a part of TBM but I was too busy with another project.

     Craig Ballantyne — simply one of the best trainers I have ever known. The guy knows training inside and out. He creates some of the coolest workouts I’ve ever seen, especially for in-home and bodyweight training.

     Nick Nilsson… the "mad scientist" of bodybuilding. Seriously… this guy has
     invented more exercises than I USE in a year. Literally hundreds.

     Rob Poulus: Another good friend and just rock-solid, real family-man kinda guy. Transformed his own body and shares how with his readers.

     There’s more, but you get the gist.

          Why multiple pro trainers?

     Because not everyone can train the same way, I found this valuable.

     For instance, there’s a section on working out in hotels and on the road that you can also apply at home. For those of you without a gym, this will be a lifesaver.

     There’s hard-core workouts, workouts that focus more on cardio, and all the valid viewpoints that work from the pros who use them daily.

     And it covers the "total body" — fatloss, body parts, specific plans, and more. Very complete all the way around.

     2. The book is cheap - frankly speaking I would charge more than AtoZ Fitness is charging for the product.

     3. The people behind the book are salt of the earth. I’ve known Lew and Sarah for years through our Internet ‘family’ of professional trainers.

     They’ve both transformed their bodies (ironically using many of my programs

     along with the great stuff in Total Body Makeover) — and that says it all for me.

     Role models rule. They’re good role models.

     Here’s the direct-link to the page. Feel free to check the site registrar and you’ll find this is not a re-direct or anything…

     Total Body Makeover <— click Lewis

     P.S. People ask me….

     "Jon, do you get confused reading too many fitness and nutrition books?"

     Good question. It can get confusing, but here’s my tips to end the confusion… and the reason I recommend multiple books rather than JUST my books for total success (and often without $ to me…)

     — > Think of your fitness journey as a lifetime process. Just as you would not rely on one cookbook for a LIFETIME of cooking, you should not rely on one workout or nutrition book for a lifetime of fitness.

     — > I use this rule: Look for ONE thing you can take away from any book or product that you can immediately put to use. Just one.
     If you find three, that is even better….

          … but one is enough.

     Applying just one new idea can totally change your workouts and your life.

     Example: I applied ONE idea from a book that I found pretty bland overall. Just one was all it took. That one idea literally DOUBLED my income over the course of a year.

     Now, someone might have been tempted to return the product to the author and demand my cash… but no way. That one idea was worth it even though the rest of the book was pretty much crap.

     If you get a really great book (like mine … of course… or like the ones I will be recommending to you) then you can find more than one idea, apply a few at a time and come back to a continual resource of inspiration when you need it.

     THAT is why I build a "Fitness Library" and do not simply rely on one or two books to get the job done.

     I hope that makes perfect sense to you and that you take my work on TBM and add it to your library today –

     Total Body Makeover <— click Lewis

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If you liked this article, then checkout these by the same author…

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AtoZfitness Total Body Makeover Free cd special

Jon Benson gives Total Body Makeover a HUGE Thumbs Up !

Breathing…You Could Be Doing It All Wrong and
It Could Be Costing You Results!

- AtoZfitness Special Announcement -
Freee fatloss course and book!"