AtoZfitness Article Blog » fitness

[audio] Insane amount of free diet information!

lewis — Fri, 22 Oct 2010 12:58:52 +0000

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

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

And I think I did a pretty good job.

You tell me… ; )

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

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

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

The High Protein Myth- Exposed Again

lewis — Wed, 14 Oct 2009 14:26:24 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
The High Protein Myth- Exposed Again

By Jason Ferrugia
http://musclegainingsecrets.atozfitness.com/

I hate to say “I told you so.”

But… I told you so.

For years now I have been getting a lot of flak from other fitness industry insiders and so called experts because I exposed the great protein myth at every chance I got.

They all either thought I was insane or were upset that I was blowing the whistle on their scam and costing them tons of money every year.

But now, due to a recent study that everyone is talking about, people are starting to change their tune and realize what I have been telling you all along…

You DON’T need 2-3 grams of protein per pound of bodyweight to build muscle. It’s a lie promoted by the supplement and meat and dairy industry. That’s it.

Just another way to make money.

But hardly a scientific fact.

Recently Tarnopolsky performed a study in which weight trained individuals consumed a drink containing either: 5, 10, 20 or 40 grams of protein immediately after their workout. Each of the groups increased protein synthesis, but their results were dose dependant.

Up to 20 grams, that is. While the 20 gram group significantly increased protein synthesis over the 10 gram group, the 40 gram group did not significantly increase protein synthesis over the 20 gram group.

So any more than 20-30 grams of protein at one sitting isn’t necessarily going to benefit you in any significant way.

The conclusion to be drawn from this most recent study is what I have been saying all along… You don’t need all that protein. In fact, eating too much will force your body to burn protein instead of fat for energy and can make getting leaner a more difficult process.

Twenty to thirty grams of protein, every few hours is all that’s needed to build muscle. For most people that will be no more than about 150 grams per day.

Before I ever recommended a lower protein intake to you guys I tried several experiments on myself and my clients for years. Back in the early 90’s I slowly increased my protein intake all the way up to 450 grams per day. I also recruited a few training partners and clients for the experiment.

And after eight weeks nothing happened.

Then I tried experimenting with protein cycling and went on low protein for a while, thinking that if I desensitized my body to protein I would grow like a week upon reintroducing it.

Well, that never happened.

But during the low protein phase I actually gained muscle and lost fat. I even remember my brother commenting one day, about three weeks into it that he had never seen me in better shape.

Even after experiencing better results with less protein it shames me to admit that there were several times during the 90’s where someone would make a convincing enough argument to make me try super high protein again.

And all I ever did was end up fatter and poorer.

Admit it; you’ve tried it too. You added another steak or protein shake to your diet and thought, “this will be just what I need to really start growing.” And nothing happens.

Then you increased the size of your daily omelet from 3 eggs to 10. Still nothing.

Stop the insanity.

From now on instead of ordering 3 chicken breasts, save the money and just get one. Or order an extra baked potato or two for the extra calories and throw down a few tablespoons of olive oil when you’re done.

Instead of ordering “The Old 96′er” (”There’s nothing but gristle and fat on that plate.”) settle for a more human sized 8 ounce steak.

Instead of 4 scoops in your protein shake use one or two.

Instead of a dozen eggs I think you’ll be just fine with 3-5, depending on the size.

I thought, “Man, what a douche, I am. These guys all outweigh me by 80 pounds. What’s wrong with you?””

I have been fooled many times. But like The Who, I won’t get fooled again.

I hope you don’t either.

An educated man is a dangerous man,
Jason Ferruggia

PS. For smarter muscle buidling meal plans visit http://musclegainingsecrets.atozfitness.com

=============================================
Lewis, Publisher
Sarah, CPT

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

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

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

All new fitness geared free 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 .

Does your diet have to be All or Nothing?

lewis — Thu, 01 Oct 2009 11:23:57 +0000

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

Does your diet have to be "All or Nothing"?

Hi %FIRSTNAME%,

I just got this in from another diet guru Isabel Des Los Rios who you know from http://yourdietsolution.com . Isabel is one of the top internet diet specialist and we publish her articles all the time.

Anyway wanted to share her great article with you this morning.

Enjoy,
Lewis

Hey Lewis,

I definitely have many more supplements I want to cover in the next couple of newsletters but I just had to take a break from that series to cover a very important topic and question that I have received from many readers lately…

"Isabel, I don’t think I can implement every single principle in the Diet Solution Program all at once. Will I still lose weight? Will the program still work for me?"

First and foremost, I do have some good news…some great news actually.

You absolutely do not need to give yourself a complete life overhaul just to see some significant and permanent weight loss results!

Print that sentence out and paste it on your fridge or on your desk…anywhere. Just don’t forget it.

Start slow..step by step..do what you can and the results will follow.

Would it be ideal to follow every principle I teach? Well, yes, that would be pretty great. But sometimes, some days and in certain places that’s just not possible.

I know I may have told you this story before, but when I first discovered the principles that really helped me and many other people lose the stubborn weight I had been battling for so long, it was near impossible for me to implement every principle all at once. I was just out of university at the time and was on a pretty strict budget. Buying organic food was a bit of a challenge for me then, not only because it was sometimes hard to find, but on some weeks a bit difficult to afford. So I always did the best I could, buying fresh foods even if they weren’t organic. It was a great first step.

I also had just gotten a new job and had to be out the door pretty early in the morning (5am to be exact) and it was, again, near impossible to wake up and cook breakfast before I left (I was not going to wake up at 3am just to eat breakfast. I’m sure you can understand that). So, some days I remembered to grab something healthy and on other days I just did the best I could with something I could buy out.

Did I completely give up on my whole fat loss plan if I didn’t have the most ideal breakfast? Of course I didn’t. Because seeing weight loss results does not have to be "all or nothing."

Here is a sample step by step plan you can choose to follow so that your weight loss efforts and your journey to optimum health does NOT have to be a complete life overhaul:

Step 1 – Replace your sugar and artificially sweetened drinks with water or with tea sweetened with Stevia. That’s it. Don’t think about doing anything else for a whole week or even 2 weeks. I’ve had people lose anywhere from 5-10 lbs just by giving up Diet Soda. I’m not saying this will happen to everyone but this would be a great first step in the right direction and may help your body begin the fat burning process.

Step 2 – Pack healthy snacks. Now that you’ve established a healthy drinking routine, begin to think about what healthy snacks you can take to work or to school (or anywhere) with you so you don’t have to resort to the vending machine or you don’t become so hungry you end up eating the entire refrigerator when you get home. I’m a big fan of raw trail mixes because a small bag fits in my purse and I don’t have to worry about it going bad. Grab a piece of fruit like an apple to go along with your raw nuts and you can conquer that afternoon hungry time. Get yourself into this routine for 2 weeks and now in one month you have implemented 2 great principles…decreased your sugar and artificial sweeteners intake and included healthy snacks during the day.

Step 3 – Cook 1-2 healthy dinners each week. Again, start slow. No one said you had to go into gourmet cooking school or had to slave over the stove in order to lose some weight. Start by finding 1-2 healthy recipes that you know you would enjoy (and your family would enjoy too). Pick one night that week or one weekend day and enjoy that meal. And make sure to make enough for leftovers. A healthy lunch can easily be made with leftovers from the night before.

You see, even if you only followed the steps above, how much better would you be eating in just 6 weeks? Well, I don’t know what your current starting point is but I would argue that in just a short time, you have made some incredible progress and will have definitely gotten the fat burning engines started in your body.

These suggestions and many, many more are exactly what I teach and go over in the 6 part Fat Burning Nutrition video series I told you about on Monday. I show you the exact meals I prepare in my own home (yes, that’s my kitchen you see in the videos) and exactly which foods in the supermarket are deceiving many people into thinking they are buying something healthy (yup, you’ll see me even get mad at some of these products).

The videos come along with Mike Geary’s new program "Fat Burning Kitchen". I know you’ll agree that $19.99 is a small price to pay for the information I give you in the 45 minute video series. And then you even get Mike’s new book on top of that!

Grab it here for $19.99 today before the price goes up to $39.99 on Friday.

http://fatburningkitchen.atozfitness.com

Watch the videos and then decide "What will be my first step to weight loss?" Create your own step by step plan and remember…this is not a life overhaul we’re talking about! It’s a permanent solution to your dieting struggles that does not have to be implemented all at once.

http://fatburningkitchen.atozfitness.com

Make sure to grab your copy before the price doubles tomorrow:

Sincerely,
Lewis

Best fitness articles from the top known writers on the web..
www.articles.atozfitness.com

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

The newest free dating site on the web.
www.fitmatches.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 .
=======================================================

3 vegetables that fight abdominal fat

lewis — Wed, 30 Sep 2009 11:40:21 +0000

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

3 vegetables that fight abdominal fat

I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.

Let me explain what they are and why…

First of all, if you’ve already grabbed a copy of my collegues new Fat Burning Kitchen Program
( http://fatburningkitchen.atozfitness.com ) then you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach in my Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli!

I’ve really learned to like brussells sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!

In case you haven’t picked up your copy yet, I give away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in my new program…

Make sure to grab your copy before the price doubles tomorrow:

http://fatburningkitchen.atozfitness.com <<< click

Pass this email onto your friends… I bet you’ll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against abdominal fat.

Sincerely,
Lewis

Best fitness articles from the top known writers on the web..
www.articles.atozfitness.com

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

The newest free dating site on the web.
www.fitmatches.com

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

how to stay injury-free…

lewis — Sat, 26 Sep 2009 12:44:43 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
how to stay injury-free…

By Sean Nalewanyj
http://musclegaintruth.atozfitness.com

Listen… if you want to get big results, you have to train big.

Muscles grow due to a natural adaptive survival response, and if
you don’t give them a damn good reason to grow, well, they
won’t.

While training hard and heavy may be awesome for your muscles,
it can be trouble for the health of your joints and connective
tissue.

This is simply the reality of intense weight training, and while
there are no guarantees that you will be able to completely avoid
getting injured, you can certainly take specific steps to lessen
the chance.

An injury is the absolute last thing you could ever hope for, as
it will stop you dead in your muscle-building tracks.

Down below I’m going to outline my “5 golden rules” when
it comes to minimizing the risk of injury…

Injury Prevention Tip #1
*Always perform a thorough warmup.

A proper warmup is the single best thing you can do to minimize
your risk of injury. This simple 15-20 minute process will
prepare your mind and body for the hard work to come by
increasing blood flow into the surrounding connective tissue and
by lubricating your joints.

I would recommend that you perform 5 minutes of light
cardiovascular exercise before each workout followed by 4-5
warmup sets for your first major exercise of the routine.

Injury Prevention Tip #2
*Always train with proper form.

This should go without saying. Every exercise that you perform
in the gym should be done with proper form and technique in order to keep the stress off of your joints.

If you start squatting or deadlifting with a rounded back,
jerking the weights around in a ballistic manner or performing
dangerous exercises you are almost guaranteed to hurt yourself at some point.

Sean is offering you a special thank you for stopping by…

He is making available to you the first 2 chapters of his best selling book… absolutely FREE!

Click Here For Instant Access To 2 Free Chapters!
(right click and select "save target as")

Injury Prevention Tip #3
*Always train within your own personal limits.

Weightlifting is a personal battle, and letting your ego take
over is almost always a recipe for disaster. It doesn’t matter
what the guy next to you is benching and it is completely
irrelevant to your training program.

You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you’ll be stretching your limits and putting
yourself in a very vulnerable position.

Injury Prevention Tip #4
*Always know when to quit.

If you cannot complete another rep of an exercise using proper
form, the set is over, plain and simple. Put the weight down and
rest up for your next set.

If you start using huge amounts of momentum and jerky body
motions to crank out a couple of extra reps, you’ll be on the
sidelines before you know it.

Injury Prevention Tip #5
*Never ignore your aches and pains.

When you’re motoring along through a training program and are
making progress from week to week, the idea of quitting just
seems impossible. This can sometimes lead us to ignore those
obvious injuries and pretend as if they aren’t really there as
we often “work through” the pain and hope that it magically
disappears.

More often than not, it will only get worse.

If you feel that something definitely isn’t right and can
sense that you probably shouldn’t be training, get the problem
checked out by a professional and then take the proper measures
to heal.

These 5 steps won’t guarantee that you’ll remain injury
free, but if you incorporate them all you will greatly lessen
your chances.

Sean

=============================================
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 free 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 .

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

Can you really survive at a restaurant?

lewis — Mon, 21 Sep 2009 13:20:33 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
Can you really survive at a restaurant?

By Isabel De Los Rios
http://yourdietsolution.com

———————————————————————-|
Hey Lewis,

If you are anything like me and 90% of most people, we all have one thing in common: we are always on the go! I know myself, my busy lifestyle and my traveling schedule sometimes requires me to surrender to a whole lot of restaurant eating and finding healthy options outside my own refrigerator.

But sometimes this is easier said than done. Lewis, I know you can relate.

Before I travel anywhere I always do a little bit of research and see if there is going to be some healthy food nearby. But what is this healthy girl supposed to do when there is no Whole Foods nearby and no kitchen in the hotel? This means I will have to surrender to restaurant eating the whole time. (Houston, we have a problem).

I love vacations just as much as you do, but when I end up coming home feeling bloated and fat instead of relaxed and refreshed, I don’t love it as much anymore.

Here is my plan of attack…

I do what I call "damage control": Do the best I can, with what I’ve got and have an awesome time on my trip!

Prepare my "emergency kit". I will pack and take with me: walnuts, almonds, almond butter, organic turkey and beef jerky, apples and pears. None of these need refrigeration, so they will keep well all weekend. If I’m in a situation where there is no protein handy (like when it’s time for a snack), I’ve got my nuts and jerky to tie me over. If you don’t have something handy, you just may find yourself grabbing pretzels and potato chips (or whatever other horrid food people eat while away).

Breakfast – There is always a protein on the menu, no matter what. Omelets, or smoked salmon are my favorite choices, but I’ve even gone to places that now carry turkey bacon and turkey sausage on the menu. Stay away from the heavy and deadly pancakes and waffles. This is a blood sugar disaster waiting to happen. Eating a sugar loaded breakfast like this will only set you up for hunger and cravings the rest of the day. And, just may ruin an otherwise great day.

Lunch and Dinner – I have said this before. Most of us know what is healthy on the menu, but we still continue to order the crappy stuff. Yes, I do believe in a treat and a cheat meal once or twice a week, but definitely not every night of your vacation. Some people eat and choose items off the menu like they are being sent to starvation camp when they get home. This is not an "all or nothing" deal. You’ve committed to eating healthy for a lifetime. Don’t worry. The food will always be there whether you eat it all at once or space it out over a lifetime.

Ok, back to my point. First, items on the menu that you know are drenched in heavy sauces are an instant No-No. Fettuccine Alfredo? Come on now. Are you serious? Can you get the steak, veggies and salad instead and be just as happy? Or, the Chicken Cacciatore with a side of broccoli rabe? (Yes, we’re at an Italian restaurant). Often times, our taste buds are really just as happy with a healthier choice. No, this is not deprivation. This is choosing to feel good, be healthy and eat good food at the same time. Comprende?

Desserts – I love desserts too and I will definitely get myself a yummy piece of apple pie or chocolaty treat while I am away. If the piece of dessert is bigger than the size of my head, I will not eat the whole thing. There is no need. My taste buds are just as happy with a few bites (and my body is happier too). Remember, we’re not going to starvation camp after this. Trust me, there is enough apple pie, chocolate or (insert your favorite dessert here) to have a small amount at a time for the rest of your life.

The Trolls – The who? Yes, you know who the trolls are. Those people who tell you to "just eat what you want", or "don’t torture yourself". These people always seem to come out of hiding when dining with you at a restaurant. (They are also present at parties and family functions. Be afraid. Be very, very afraid). Don’t let anybody else tell you that taking care of yourself and feeling great is a bad thing. I don’t mean to talk bad about your family and friends, but chances are they are not too thrilled with their current weight and health and really just upset that you actually started to eat healthy and take control of your life.

Remember, there is no need to avoid restaurants and vacations (but please do avoid fast food joints). You just need to focus on the healthier options and have a great time!

About the Diet Solution Program

This is NOT another Hollywood diet scam

Click-here to check out The Diet Solution program

Stay with me and I will show you how hundreds of people just like you have gone from overweight, exhausted and sick to healthy, vibrant and energetic (and that includes me!)

Click-here to check out The Diet Solution program

=============================================
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 BEST cardio machines…

lewis — Mon, 07 Sep 2009 13:04:52 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -
the BEST cardio machines…

By Sean Nalewanyj
http://howtoburnyourfat.atozfitness.com/

———————————————————————-|

Set foot in any traditional gym across the country and you’ll find an endless array of different cardio machines… from treadmills to stationary bikes to stairclimbers to ellipticals.

A well structured cardio program obviously plays an important
role in any effective fat burning workout plan… but which
cardio machines are best and what criteria should we use to
determine which machines to focus on?

It need not be a complicated process, but here are the 2 main
factors that I would suggest looking out for when deciding which
machines to include in your program…

1) The machine should not require very much skill to use.
In other words, stick to cardio machines that are simplistic and
mechanical in nature. Your goal during a cardio session is not to
aimlessly slave away for a marathon session lasting an hour or
more, but rather to keep the session short, concise and highly
intensive.

For this reason, you don’t want to have to divert your focus
onto balancing yourself on the machine or maintaining a specific
form throughout the workout.

Instead, you should pick a cardio exercise that is basic and
straightforward to execute so that the majority of your focus can
be placed on generating a high level of intensity.

2) The machine should minimize the risk of injury. One of your primary goals when it comes to both weight training and cardiovascular exercise is to keep your joints and connective
tissues strong and healthy at all times.

For this reason, you should try to stick to machines that
produce low impact on your joints and that also don’t aggravate
any existing injuries you may have.

Experiment with different machines to see how they feel for you.
If any specific machine causes you discomfort, make sure to steer
clear of it.

Here are a few of the machines I specifically recommend using
based on the above criteria…

***Upright Stationary Bike
This machine is extremely straightforward to use and will allow
you to place all of your focus on generating a high level of
intensity without having to worry about your form.

It is also a very low impact exercise and will keep the stress
off of your joints. Stationary bikes are also easily programmable
and are ideal when performing interval-style training, which is
the kind that I most highly recommend.

***Recumbent Bike
This is the same as a stationary bike, only your body is in a
seated position. The seated position will take some of the stress
off of your lower back, which is a nice advantage for those who
have previous lower back problems.

***Treadmill
Another great choice when implementing an interval-style of
training. Treadmills are a great alternative to running outdoors,
because the platforms are designed to produce less impact on the
joints. If you want to increase the difficulty you can also raise
the platform up on an incline.

***Stairclimber
A stairclimber can be used by anyone from beginners to advanced.
It is another low impact movement and allows you to keep the
majority of your focus on putting forth a hard effort. Make sure
to avoid leaning on the handle bars as this will reduce the
intensity of the workout.

Hopefully this has helped you understand which cardio machines
are the safest and most effective fat burning solutions to
include in your program.
Sean

WARNING: Everything you’ve been taught about losing weight and getting into impressive shape is DEAD WRONG!

Discover all the dirty hidden lies the diet pill and weight loss industries have been feeding you in an effort to keep you fat…

And find out how YOU can finally achieve the lean and sexy body you deserve – quickly, safely and permanently – even if you have the worst genes in the world!

This is a complete fat loss system that teaches people how to burn fat and tone their bodies without supplements, fad diets or fancy training equipment. The full package contains the main e-book ,"The Truth About Burning Fat", along with a full collection of support modules and bonus items.

http://howtoburnyourfat.atozfitness.com/

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

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

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 .

The TRUTH About Empty Stomach Cardio

lewis — Fri, 29 May 2009 09:33:01 +0000

———————————————————————————– |

The TRUTH About Empty Stomach Cardio

———————————————————————————– |

by Joel Marion
http://atozfitness.com/recommends/cheatyourwaythin.html

Over the weekend I hit the gym with my buddy John for a morning cardio workout.

Now, I say “cardio”, but really it was a metabolic resistance training session.

If you’re unfamiliar with the term, the simple definition for metabolic resistance training is “cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.

So we’re about 10 minutes into the workout and John looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.

“I didn’t eat anything for breakfast.”

Me: Why the heck not?

“I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”

Uh oh.

Perhaps you’re still believing this old myth just like John, so allow me to take a moment to dispel it.

The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.

Seems to make sense, but research has proven this to be wrong.

Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.

In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.

How can this be? The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and John was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.

And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.

The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.

Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.

So I’ll leave you with some practical recommendations:

At the very minimum, have a couple scoops of whey before any morning “cardio” workout.

That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.

Give it about a half hour to begin digesting and then hit your workout.

Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.

Don’t be like my friend John and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties and then dominate your workout!

Alright, now it’s comment time. If you are one of our 5,000 new customers, we like to comment here. Get involved; participate; that’s what this site is all about.

I want to know: Do you still do empty stomach cardio? Will you give it up based on this post? Do you notice your performance suffers?

Or maybe you do REALLY well with empty stomach cardio.

Either way, let me know your thoughts and experiences in the comments section below!

Chat with you below!

Your friend,

Joel

Content-wise,Cheat Your Way Thin e-book features a very easy-to-follow 3 phase program including a priming phase, core phase, and maintenance phase.

It also features everything you’d expect from a first-class, New York publication house including a weekly meal plan, a fat burning interval training plan, and 12 weeks of daily menus, including my 75 recipes.

And speaking of the recipes…I’m pretty proud of them. But I’m not alone – even Publisher’s Weekly loved them, stating that "no matter what kind of diet readers are looking for, the (non-cheating) recipes in the back of the book will appeal: a tasty Tomato-Basil Omelet, filled with herbs and garlic, creamy Pumpkin Pancakes and luscious Lamb Chops with Beet-and-Orange Salad are good enough to make "cheating" an afterthought."

So if you’ve struggled with fat loss plateaus in the past and are interested in learning how to "cheat" to "lose", check out the brand new The Cheat To Lose Diet.

Online Personal Training – 5 Step Formula

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

———————————————————————- |

Online Personal Training – 5 Step Formula
———————————————————————- |

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

———————————————————————- |

Swedish Weight Loss Secret
———————————————————————- |

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

---------------------------------------------------------------------- |
How To Determine If You Are a Hardgainer
---------------------------------------------------------------------- |

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

---------------------------------------------------------------------- |
When to do conditioning
---------------------------------------------------------------------- |

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

---------------------------------------------------------------------- |
Are Abs Machines Necessary?
---------------------------------------------------------------------- |
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.

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

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

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 .

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!

----------------------------------------------------------------------
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.

Exercise Toxicity

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

----------------------------------------------------------------------
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

---------------------------------------------------------------------- |
Six “Little-Known” Muscle Building Tips Part 2
---------------------------------------------------------------------- |
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

---------------------------------------------------------------------- |
Six “Little-Known” Muscle Building Tips Part 1
---------------------------------------------------------------------- |
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

---------------------------------------------------------------------- |
Abs Mastery
---------------------------------------------------------------------- |
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.

AtoZfitness Article Blog » fitness

[audio] Insane amount of free diet information!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

The High Protein Myth- Exposed Again

Does your diet have to be All or Nothing?

3 vegetables that fight abdominal fat

how to stay injury-free…

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

Can you really survive at a restaurant?

the BEST cardio machines…

7 Minutes To Better Arms

Two Flat Stomach Secrets For Women

The TRUTH About Empty Stomach Cardio

Online Personal Training – 5 Step Formula

Swedish Weight Loss Secret + Download Turbulence Training Bodyweight Workout

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

When to do conditioning

Are Abs Machines Necessary?

Doberman Dan Barks Bench Press Pyramiding Bites!

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

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

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

The Body Fat Solution Reviewed

Idiotic Mistakes Using Superset Training To Build Muscle!

Exercise Toxicity

Six Little-Known Muscle Building Tips Part 2

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

Abs Mastery

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