AtoZfitness Article Blog » personal training

DIET, It’s a Dirty Word

lewis — Mon, 01 Jun 2009 11:33:49 +0000

www.AtoZfitness.com
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DIET, It’s a Dirty Word

By: Marc David
http://www.atozfitness.com/recommends/nobullbodybuilding.html
Lose the word "diet" from your vocabulary!

According to Miller Jones, a professor of nutrition and food science at the College of St. Catherine in St. Paul, Minnesota…

4th graders are aware of the word diet, especially the girls.

One of the world’s largest study of weight loss has shown that diets do not work for the vast majority of slimmers and may even put lives at risk.

This type of yo-yo behavior is linked to many health problems. Because of the strain on the body of repeated weight loss and weight gain, the researchers found that the dieters would have been better off not dieting at all.

Research has shown the repeated rapid weight gain and loss associated with dieting can double the risk of death from heart disease, including heart attacks, and the risk of premature death in general.

For starters…

When you think ‘diet’ you are actively engaging in short term thinking. When you start to think of it as something you go on and then off again, that’s the wrong direction.

Some of the BEST resources on nutrition are not diets. They are eating plans. They are how to eat healthy for life programs. They teach you how to eat correctly for everyday living. There’s nothing short term about them.

"The benefits of dieting are simply too small and the potential harms of dieting are too large for it to be recommended as a safe and effective treatment for obesity." -Dr Traci Mann

A quick test is to simply look at any given plan and immediately ask yourself…

Is this something I can do for life?

Frankly…

If you are overweight, then thinking in the short term is exactly why you could be doomed to fail! As you bounce from one plan to the next, you become more and more frustrated.

FACT: Many diets that use a severe calorie restriction just makes it harder to lose the weight the next time.

FACT: Some studies show that repeated weight loss and regain actually increase the changes you’ll gain even more weight the next time.

FACT: Studies consistently find that people who report the most exercise also have the most weight loss.

Now with all this in mind…

No matter what eating plan you choose or what your goals, just drop the word ‘diet’ from your vocabulary and pick a plan you can stick with for life. That encourages slow weight loss or weight gain. That doesn’t "demonize" foods but helps you pick and choose from healthy alternatives and explains the reasons why.

If you are always changing your eating habits for special events or every 8 weeks, you might be dieting. That’s the time to take a step back and learn all you can about nutrition. Learning how to eat correctly is something you can stick with for life and avoid the common frustrations.

About the Author

Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method .

He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.

visit http://www.atozfitness.com/recommends/nobullbodybuilding.html
Today

======================================
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 .

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Great new Free e-book download Supplement Review Guide.

lewis — Wed, 27 May 2009 12:13:12 +0000

I just got my hands on a copy of Jeff Anderson’s brand new Free supplement review guide.

Here is a short introduction to Jeff’s new f.ree e-book.

One of the most common questions I‟m asked by those who have read my books or hundreds of articles, is…

"Do you REALLY need supplements to build muscle and burn body fat?"

Those that know my work understand that I have a real "love-hate" relationship with supplements.

You see, it IS true that you can achieve great results without the use of supplements, the REAL truth is that you can achieve BETTER and FASTER RESULTS….

… but ONLY if you do it right!

Supplements AREN’T about picking up a bottle of fancy-schmancy, hyped up glamour pills and expecting fantastic results.

The supplements you pick, when you use them, and the amounts you ingest will all influence the effectiveness of your program, and all of that will impact your financial justifications as well.

But thanks to hyped up marketing of the "power" of supplements to magically

build muscle and blast away body fat, the average consumer‟s mind has been programmed that the path to a better body lies in the form of the latest cutting edge "breakthrough" supplement.

When frustration after frustration takes its toll on the high expectations of seeing some significant results like those of the steroid-fueled pro that graced the supplement ad, it‟s no wonder guys turn to dangerous steroids and other cocktails in an effort to achieve super-human bodies.

In the end, focusing on a soundly developed core supplement program, instead of relying on steroids and other drugs to build your physique or burn away body fat, will serve you MUCH better.

And that‟s the purpose of this Custom Supplement Program Design guide…

In these pages, I outline my 7-Step Process for creating your own custom-designed supplementation program that will fully support whatever your fitness goals, allowing you to achieve maximum results while saving you time, frustration, and money!

I hope it will remove some of the ?mystery? that intentionally clouds the average consumer‟s supplement choices and provides you with a step-by-step approach to taking you training (and RESULTS) to the next level.

So let‟s begin, shall we?

You can download your f.ree copy here : http://www.atozfitness.com/dt/t.php?id=348

Note no signup is required to grab this copy.

Online Personal Training – 5 Step Formula

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

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

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

Step 1: Evaluate yourself.

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

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

Step 2: Evaluate your future personal trainer.

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

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

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

Step 3: Evaluate your workout environment.

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

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

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

Step 4: Evaluate your weaknesses.

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

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

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

Step 5: Evaluate your strengths.

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

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

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

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

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

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

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

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

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

Definition of a Hardgainer

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

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

Ectomorph Somatypes

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

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

In a nutshell...

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

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

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

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

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

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

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

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

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

Hardgainer Training

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

The Benefit of Being a Hardgainer

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

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

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

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

Free e-book download :

Shape Up Now
By Hugo Rivera

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

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

Are Abs Machines Necessary?

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

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

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

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

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

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

Here’s A Question Sent In By A subscriber:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

SSSincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

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

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

www.AtoZfitness.com
Your Internet Fitness Resource Site

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

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

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

–> http://www.vincedelmontedvd.com

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

My Disturbing Phone Call…

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

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

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

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

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

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

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

Silence on the other end.

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

"So what do I do?"

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

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

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

Back to the email Vince sent me…

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

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

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

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

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

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

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

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

-> No-Nonsense Muscle Building Book

-> Your Six Pack Quest Bookk

-> Step-by-step printable workout sheets

-> Online workout videos to start right away

-> Online exercise database with alternate exercises

-> Email support

-> 84-day meal plans for cutting and bulking

-> Supplement recommendations and guides

-> Membership community with thousands of members

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

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

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

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

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

To your best body ever,

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

Hurry! Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

Hurry! This offer might be sold out by now…

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

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

Idiotic Mistakes Using Superset Training To Build Muscle!

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

Idiotic Mistakes Using Superset Training To Build Muscle!

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

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

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

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

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

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

Here's the deal...

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

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

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

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

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

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

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

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

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

But first...

Superset For Bigger Muscles

Exercises Used:

Superset Incline Dumbbell Press with Pushups

Execution:

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

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

Here's why it works...

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

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

Jeff Anderson

Jeff Anderson's Related eBook

Advanced Mass Building Program

Scientific secrets For Fast Muscle Gains!

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

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

Get Advanced Mass Building Program now!

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

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

Abs Mastery

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

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

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

1. Burn fat around your whole body

2. Shock your system

3. Momentary muscular failure (MMF)

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

Burn fat around your whole body:

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

• Fingers

• Toes

• Wrists

• Ankles

• Cheeks

• Lower legs

• Forearms

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

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

Shock your system:

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

• Exercises in your workout program

• Tempo in your workouts

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

• Workout volume (some days do more than others)

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

• Joint angle or position

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

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

Momentary muscular failure (MMF):

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

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

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

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

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

Exercise And The Brain

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

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

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

Exercise makes your brain bigger.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

S Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

How Long To Rest Between Sets

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

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How Long To Rest Between Sets
---------------------------------------------------------------------- |
By Jon Benson
http://your7minutemuscle.com
----------------------------------------------------------------------

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

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

The answer is: It depends on your goals.

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

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

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

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

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

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

They are the ones that produce results.

Go here for more information --

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

SSincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

Six Pack Abs Success Formula – Miss This And You Might Blow Your Whole Program

lewis — Sat, 07 Mar 2009 16:26:35 +0000

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Six Pack Abs Success Formula - Miss This And You Might Blow Your Whole Program

---------------------------------------------------------------------- |
by Dr. Kareem F. Samhouri
Physical Therapist & Fitness Professional
http://www.atozfitness.com/recommends/abstrengthguide.html

Building six pack abs takes strategy. There are many conflicting opinions about the best method to six pack abs, but one thing that all top fitness professionals recognize is that it’s not about ab machines, ab devices, or ab exercises. For any of you who have followed Mike Geary for any length of time, he’s someone who preaches about this on a regular basis. Per Geary, the truth about six pack abs is that you need to exercise your entire body and stop wasting time with spot reduction, extreme dieting, and temporary fitness fads. I agree with Mike Geary.

But let’s take things one step further... what area of your body should you work the hardest in the beginning of your voyage to six pack abs?

The answer is easy: your legs through core-based exercise.

By strengthening your legs and trunk, you are providing a foundation for all future movements to the rest of your body. It’s most important to focus on trunk strengthening, in order to stabilize your spine during any other exercise. That said, most of the best trunk strengthening exercises involve your legs. Here is a brief list of great trunk strengthening exercises that will lead to increased spinal stability, stronger abs, and a better body:

• Barbell Squat

• Dumbbell Bent Leg Deadlift

• Clean & Press (a bit more risk, but a lot more reward)

• Squat, C.url & Triple Press (medicine ball or dumbbells)

• Spider Plank on Ball

As you can see, 4 of the 5 exercises listed above are lower body dominant exercises. However, they are also the exact same exercises that ‘load the spine,’ meaning they place more weight directly through your spine, and thereby cause your low back and abdominal muscles to contract and stabilize the increased force or demand being placed upon them. This means that your abs are working, but you’re also performing compound movements that will raise many local metabolisms in many joints.

The effect: Raising local metabolic activity at each joint yields a higher global (or overall) metabolism. Therefore, you’ll be able to eat more and lose weight.

In example 5, ‘Spider Plank on Ball,’ we chose a trunk or core-based exercise on an unstable surface. The unstable surface and dynamic movement naturally create a stimulus to all of your ‘stabilizing muscles,’ including:

•• Transversus Abdominus

•• External Oblique

• Internal Oblique

• Iliopsoas

•• Quadratus Lumborum

• Multifidus

• Pelvic Floor Musculature

• Gluteals

•• Hip Internal & External Rotators

•

Clearly, when it comes to building a stable base for future exercise, these are the key muscles for success. Many of these are muscles that are very often missed in workout programs. By targeting the muscles listed above, you are not only preventing injury, but you are also creating a strong body and a higher exercise tolerance. Muscle balancing always leads to improved exercise tolerance, meaning more work gets done every time you work out.

Build a strong foundation for movement by choosing lower body, trunk-based exercises and you will reap the benefit. Your abs will be screaming, but you’ll drop body fat faster than you ever thought possible. Remember, when training for six pack abs, it’s important to have a strategy for success. As a doctor of physical therapy and fitness professional, I can’t help but want to strengthen joints while burning fat in order to create a potential for long-term fat loss success.

If you’d like to learn to dominate your workout program and get six pack abs as fast as possible, I’m currently offering a free trial of Ab Strength Guide. You are more than welcome to give it a try and keep all of the bonuses, either way. Feel free to shoot me an email or post on the blog if you have any questions...

About the Author: Dr. Kareem Samhouri is the president and owner of Global Fitness LLC. Through his company people are able to realize complete wellness, as they serve nutrition, massage, physical therapy, and personal training. Dr. K is a graduate of the University of Miami Doctor of Physical Therapy program and has earned a bachelor’s of science from the Pennsylvania State University in Kinesiology. Additionally, Dr. K is a licensed physical therapist and holds a Health and Fitness Instructor certification from the internationally recognized American College of Sports Medicine.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

Fire Your Diet – It’s Your Only Guarantee To Get Ripped Abs

lewis — Fri, 06 Mar 2009 10:32:25 +0000

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Fire Your Diet – It’s Your Only Guarantee To Get Ripped Abs

———————————————————————- |
by Dr. Kareem F. Samhouri
http://www.atozfitness.com/recommends/abstrengthguide.html

Fire your diet, I’m serious. Staying on your diet may be the worst decision you could ever make. Restricting calories is not fun. Eating foods you don’t like – forget about it. Nobody wants to live this way, and no one is going to permanently. Therein lies the problem:

Unless dieting is the way you want to eat everyday for the rest of your life, Stop Dieting Now!

You see, it all comes down to a basic principle of homeostasis, or equilibrium. Your body seeks homeostasis, no matter which condition you subject it to, in order to be able work as an efficient machine. The greater the equilibrial state in your body, the less work it has to do to survive. It’s basic science.

Well, if you restrict calories and your body does less work, isn’t it true that your body will learn to use less calories? It’s like step aerobics. Step aerobics help to build bone and prevent osteoporosis, because we place a repeated impact through the long bones of our legs, and they respond by growing to be able to absorb the impact. Smart body, huh?

If you eat less, your body learns that you don’t need to eat as much to survive, and your stomach will even shrink. Your reward for dieting, over time, is to gain weight with less food. For example:

• Let’s say that you normally eat 2,200 calories a day (great number if you are active!) and you suddenly reduce your caloric intake to 1,600 calories a day to lose weight. After a period of 4-6 weeks, your body will adapt to this lesser demand and begin to use less energy with movement and function, thereby reducing the caloric cost of your daily activity. Now, if your body is stabilized around 1,600 calories of work per day, and you consume 1,800 (300 less than your ‘normal’ day’) you will gain weight. It’s a pretty bad deal, I agree.

On the other hand, if your goal is to be able to consume MORE calories, not less, you have a winning mindset. This will require increased activity levels and very smart exercise, especially if you don’t want to spend the whole day exercising to get results. If you want to consume more calories and lose

According to Wolf’s Law: “Your body will respond to the stresses or demands placed upon it.”

This means the same workout does actually get easier on your body over time and that it doesn’t just ‘feel that way.’ In order to guarantee your body consumes more calories in a given day, works harder to recuperate following a workout, and skyrocket your metabolism, you have to shock your body. Here is a simple list of exercise categories that should always be changing to get the best results:

•• Reps (6-100)

• Sets (1-5)

• Intensity (4 – 9.5/10)

• Duration (how long you exercise in a given workout – 10-60 minutes)

• Skill level (for example: unstable surfaces, multidirectional movements, etc.)

• Direction of movement (forward/backward, side to side, rotationally)

• Joint angle (incline, decline, neutral)

• Grip position

• Weight

•

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

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

1800 Calorie Meal Plan For Ripped 6-Pack Abs

lewis — Wed, 04 Mar 2009 18:21:55 +0000

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1800 Calorie Meal Plan For Ripped 6-Pack Abs
By Vince Delmonte for AtoZfitness.com
http://6packquest.atozfitness.com

We previously discussed that your physique is 90% diet, diet, diet. Why does diet have the greatest leverage?

This will explain the famous saying, "You can't out train a bad diet." Even if you train 2-3 hours a day, it's still difficult to have a near-perfect body without a healthy meal plan.

Lets compare the caloric out put and intake of exercise versus nutrition. I'll work on extreme example to emphasize why diet has greater leverage than exercise. In the best case scenario, how many calories could you possibly burn doing 60 minutes of hard core cardio intervals? Lets say you're doing them on hills or stairs too. You might burn 1000 calories. Not bad eh? You can say it took 60 minutes of blood, sweat and tears to burn those precious 1000 calories.

Now watch how you could waste that 60 minute workout with one poor decision… You're driving home and you're craving something sweet. You see Krispy Kreme donughts and grab a chocolate glazed one with sprinkles and within 60 seconds consume the entire treat (without even tasting it) and wipe out those precious 1000 calories you just burned. What a waste…

See the leverage? It takes 60 minutes to burn 1000 calories. It takes 60 seconds to consume 1000 calories. So the importance of respecting and valuing the work you are doing at the gym? Don't underestimate the effort you're putting out. Exercise WORKS. It works especially well when you don't make it compete with a crappy diet.

I have NO IDEA how you could possibly think that you can get ripped and muscular without following a meal plan! As I said yesterday, whether you're trying to gain muscle mass or lose your stubborn love handles, consider both these goals a LOST CAUSE if you're just guessing and attempting to eat healthy.

Stop confusing yourself and listen to me VERY clearly.

You will only get a near-perfect body when you monitor what is going in versus going out with a properly designed healthy meal plan.

Did you get that?

Here are 5 reasons you MUST have a healthy meal plan (or I have to question how serious you are):

1. You know exactly WHAT TIME to eat.

During my contest prep I knew I had to consume a meal at 6am, 9am, 12pm, 3pm and 6pm every day, and the rest of my day was structured around these times – not the other way around. You can ask my friends to confirm that we would be on the phone around 11:45 am and knowing that I needed to consume my meal in 15 minutes I would politely say, 'Hey, I got to go cook my next meal… I'll call you in an hour.'

2. You know exactly what to SHOP for.

While I was at the cottage with my parents last week I had to battle the temptation of cookies lying around, ice cream in the freezer, Frosted Flakes for breakfast, and muffins for snacks. At my home in Hamilton, I don't have those battles or slip-ups because that food is not allowed in my house, period.

3. You know exactly how MUCH to eat.

If my meal plan says 1 slice of bread for breakfast and I have 2 or 3 then at the end of the week when I step on the scale and have not lost my 1-2 pounds of fat I have to admit I didn't follow my plan and it's MY fault.

4. You WILL get all your veggies.

If your meal plan says 1/2 cup of mushrooms, 1 tomato, 1/2 cup of onions and 1 clove of garlic with your eggs in the morning then you can experience how your body recovers quicker, sleeps better and does not get tired at 3pm in the afternoon every day. Experiencing this will be far more powerful than hearing or talking about it.

5. My pre contest diet was 2,600 calories until the last few weeks, so let's say I slipped up and had an extra slice of bread, which is around 150 calories. Now I know that I need to burn an extra 150 calories during my workout, which means an extra 20 minutes of running that night.

Do you see how crazy this can appear? Do you see why you or some of your friends will go through your entire life with a 'decent body' but you will never get your dream physique?

Do you like how hard I am on you today? I just can't stand when people say, 'But I eat healthy…' and can't figure out why they are not changing.

Do you know that you could eat chicken breast and broccoli all day and still get fat if you consume too much of it?

Today I am including another free diet plan. Here is the formula to use to determine if you can follow this one:

Progressive Fat Loss = Your body weight x 12 Aggressive Fat Loss = Your body weight x 11 Contest Prep Fat Loss = Your body weight x 10

1800 Calorie Healthy Meal Plan:

7:00 am Breakfast Meal: 6 Eggs, whole 1 cup Onions 1 1/2 cups Tomatoes 2 tsp Olive or monounsaturated oil 1/2 slice Rye bread

Calories:474

11:00 am Snack Meal (pre or post workout shake):

Portions Preparation Suggestions:

14 grams Protein powder 1/3 Banana 1 tbsp Almonds, slivered Calories:119

2:00 pm Mid Meal Meal:

6 oz Sole 2 cups Beans, green or yellow 3 cups Cauliflower 1 cup Strawberries 4 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil

Calories: 629

5:00 pm Dinner Meal:

6 oz Bass, freshwater 3/4 cup Kidney beans 2 tsp Olive or monounsaturated oil 1/3 cup Rice Calories: 474

7:00 pm Snack Meal:

1/2 cup Cottage cheese, light/low fat 1/3 cup Fruit cocktail 1 tbsp Almonds, slivered

Calories: 119

Make your life easy and stop guessing and read more about how you can get your own healthy meal plan at http://6packquest.atozfitness.com

Vince DelMonte Author, No Nonsense Muscle Building Author, Your Six Pack Quest Advisory Team, Maximum Fitness Magazine Contributor to Men's Fitness Magazine Honors Kinesiology Degree

Sincerely,
Lewis
Publisher – AtoZfitness

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

Find Out If You Too Are At Risk

lewis — Mon, 02 Mar 2009 10:18:24 +0000

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Find Out If You Too Are At Risk

---------------------------------------------------------------------- |

Want to know what your real odds are of having a heart attack?

How about a stroke? Diabetes?

Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.

I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.

Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.

Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.

It's important to know the difference.

I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.

But first, let me give you Sherry's argument to my third test.

Yes, we nutritionists argue sometimes. ; )

I'll let you decide. But statically it's far more accurate than any blood test... and get this:

You can do it at home for freee.

So far, are you with me? Good.

I'm going to go in reverse order, third test to last...

The third test is simply this:

Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.

Write down that number in inches.

Then measure your height out of shoes in inches. Write that down too.

If your waist in inches is more than twice your height you are FOUR TIMES more likely to have heart disease.

Four times. That's more predictive than cholesterol tests by far.

And a lot less expensive to boot.

Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.

The great news is that this is one factor that is totally within your control.

Test number two: Know your SED rate. This is an inflammatory marker in the blood.

Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.

Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.

If you are thin and look healthy, listen to this:

You too can be Lance Armstrong or Jim Fixx....and not know it.

Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.

Looks can be deceiving.

This is Sherry's argument -- and she's totally correct.

That's why I give you THREE (well, actually four) TESTS.

You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.

Possible, perhaps -- but almost not.

So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.

If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.

You see, it goes both ways.

Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.

See the importance here?

Both the fit and the unfit can be at dire risk and not even know it.

Now, here's the solution:

A low-inflammatory nutrition and training plan, along with plenty of stress-free time.

I can help you with the first two things.

The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.

Check it out:

Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.

And they both got sick. One of them died.

My good friend Dr. Steven Chase believes that 85% of cancer is preventable.

Re-read that: 85%. And he's an oncologist -- a cancer doctor.

And you know heart disease is 95% preventable... or did you?

But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.

Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.

That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.

So, what's the answer?

1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.

2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.

3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.

Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.

Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.

My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.

Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.

That's silly -- and it's not necessary to burn bodyfat.

In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!

Wild, isn't it?

It's the System I've used for years.

It's the combination of two books:

7 Minute Muscle + Every Other Day Diet

Get them both for one low price...

Go here:

http://www.7minutemuscle.com/aff/atozfitnes/oto <--- Helps you pass the tests

Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all.

This combo is something I am so very proud to share with you.

It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health.

Whether you are in shape or obese, this System is one that will work for you.

http://www.7minutemuscle.com/aff/atozfitnes/oto <--- Helps you pass the tests

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

1 Rep Fitness – Reviewed by Sarah

lewis — Sun, 01 Mar 2009 16:00:18 +0000

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1 Rep Fitness - Reviewed by Sarah

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1 Rep Fitness
By Fabrice Rinaldi
http://www.atozfitness.com/recommends/1repfitness.html

Ever hear of him? French bodybuilder and model, good friend of Jon Benson’s and rapidly becoming a good friend of mine as well.

He has written a program the like of which I’ve never seen.

Sure, there are lots of training programs out there, you know that as well as I do. When I got my hands on this one, I was puzzled though.

All I had were the basics, and training programs for 1 week. Three versions (2, 3 and 4-day programs) for men, three for women. But ... this is a 12-week program, where was the rest of it? Why were there different programs for men and women?

Frankly, I still believe a woman could do the men’s program, but after having completed the first three weeks on the 3-day split for women I must admit that it’s plenty challenging enough!

There was also a link in this initial pdf to a meal calculating site. I just plugged in my weight, and the site calculated how much I’d need of each food that was on my list for the first 4 weeks. I then chose 4 meals/day for the week and cooked/ate the amount calculated. Easy.

So where was the rest?

Well, Fabrice is a sneaky guy he knows how human nature is. We tend to want to skip ahead, read the end before we get through the start; so he’s not giving you the second 4-week phase until you’ve completed the first 4 weeks, you don’t get the workout for week 2 until the end of week 1 – there is no way of getting ahead of yourself!

This is really like having your own personal trainer in the gym with you. You do not know what he’s got in store for you the following week, not until you show up for your first workout of the week.

OF course, since I’m to do a review of the program, he conceded to giving me an insight ahead of time, and I can tell you ... you will not be disappointed with this program. You do keep the same exercises so that you know that you progress, but at the same time, the intensity and number of reps changes slightly from one week to the next; your body doesn’t ever get the exact same workout.

The nutrition is the same for 4 weeks at a shot, but is strategically changed for each phase.

I found this program to be intriguing enough to want to try it. In spite of getting a flu-attack at the end of week nr 2, I’ve stuck with it and thoroughly enjoy 1 Rep Fitness’ system.

Although it’s a tough program, it can still be used by a comparative beginner, as the weight loads are based on your own individual 1 rep max weights for each exercise. For the intermediate and advanced trainer, this program has the advantage of being something so different that your body is back to guessing, wondering, not knowing what’s coming next. It’s a fun change, and I believe a program I will keep in my yearly cycle to do once a year.

Seriously, you owe it to yourself to check this one out!

Sarah, CPT
www.atozfitness.com/sarahsblog

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

10 Minute Abdominal Terror Workout

lewis — Thu, 19 Feb 2009 12:43:08 +0000

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10 Minute Abdominal Terror Workout

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written by Dr. Kareem F. Samhouri

Do You Want A Killer Ab Workout? Let Me Introduce You To The ’10 Minute Terror Workout’

Okay, so I’m going to get straight to the point: When I do an ‘ab workout,’ I do it quickly... and intensely!

That’s the most important feature, so before you go any further, I’d like you to take a moment to reflect on any one thing that will absolutely get you charged. Concentrate. Focus. Really let it sink in.

Okay, now that you have the correct mindset, I’m about to share a killer ab routine with you that is sure to get you spectacular results. The best part is that you only have to add 10 minutes a day to your exercise routine for guaranteed results.

The 10 Minute Terror Workout:

10 minutes, 5 exercises (repeat twice)

50 seconds work: 10 seconds rest.

Triple Squat to Squat Jump:

• spread your feet about shoulder-width apart (toe out slightly if this is the way you walk)

• squat down and back as if you were squatting with your pants down in a dirty public restroom (butt back, weight in your heels, tummy tight)

• stand tall through your glutes (hint - don’t do all the work with your quads)

• repeat without resting at the top

• on 3rd repetition, leap into the air from the down position while squeezing your glutes

• cushion your landing by bending your knees and absorbing your impact

• repeat entire process until fatigue or desired time frame.

Push Up Superset (go to knees if this is too hard with knees up; keep diagonal position):

• assume diamond (tricep) push up position by placing hands close to one another, directly under the center of your chest

• squeeze shoulderblades lightly together and down while tightening your tummy

• perform push up while maintaining a flat back (neutral spine position)

• at the top, switch hand position to shoulder-width while maintaining upright push up position and repeat

• at the top, switch to wide grip push up position (as wide as you can go) and repeat

• all 3 push ups = 1 repetition. Repeat for desired time frame or until fatigue.

Single Leg Bridge (round 1 = left leg straight; round 2 = right leg straight):

• lay on your back with your knees bent and right foot flat on the floor

• straighten left leg and raise it in the air to the height of opposite knee

• maintaining this position, squeeze glutes and raise your bottom off the floor (hint - your left leg shouldn’t go flying in the air, nor should your pelvis rotate or drop)

• return to the floor slowly and repeat

• repeat for desired time frame or until fatigue

Tband Fast Rows:

• wrap green, blue or black band around any surrounding pole (or double-knot it and close it into a door for stability)

• grab one end in each hand, squat down 1/4 the way, tummy tight

• begin rowing with light tension in your shoulder blades the entire time and upright posture (hint - you shouldn’t be ‘hunching up’ your shoulders)

• row as fast as possible for desired time frame or until fatigue.

Spider Plank:

• assume plank position (push up position on forearms instead of hands)

• keep light and symmetrical tension in your abs and glutes to stabilize your low back

• maintain light tension between your shoulder blades (hint - keep your upper back flat by ‘sinking it in’)

• from this position, slowly bring your right knee to your right elbow while balancing in your left foot and both forearms

• repeat with opposite side and begin alternating until fatigue or for desired time frame.

Phew! That’s it. I’m serious, get crazy with this. I really want you to digg deep, find an intensity that’s greater than anything you’ve previously experienced, and go nuts!

If this doesn’t look like an ab routine, there’s a good reason. Ab routines don’t work nearly as well as whole body, intense exercise when it comes to getting six pack abs. If you’re serious about getting six pack abs and you think you’d benefit from this type of workout, I am offering a free 30 day trial in a program that will do this for you. All you have to do is click the link below and sign up.

I hope to see you on the other side!

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://AbStrengthGuide.com

Click to visit.

S Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

7 Steps To Six Pack Abs

lewis — Sun, 08 Feb 2009 13:58:30 +0000

7 Steps To Six Pack Abs:
by Dr. K
http://www.atozfitness.com/recommends/abstrengthguide.html

If you’re serious about getting ripped than you’ve probably already seen almost every supplement, diet plan, and workout program out there already. For this reason, I’m not going to waste another second of your time. I have something different to offer you today...

Today, I want to give you a step-by-step implementation program that is so obviously effective no one can contest it. This is a 7 step, fat loss & fitness implementation plan that is sure to provide you with outstanding results.

1. Drink a tall glass of water before every meal. This one strategy, alone, counteracts 30% of unnecessary eating. Most people have a very difficult time identifying thirst during meal times. By quenching your thirst before you eat, you will be:

• improving speed and ease of digestion

• raising your metabolism

• increasing absorption of nutrients in your food

• filling yourself with what your body really craves, water.

2. Eat every meal on smaller plates. Ah, the psychology of eating... Fascinating, isn’t it, that your brain will believe you are eating much more food if you put it on a smaller plate? Unfortunately, the reverse is also true, which many times results in eating past the point of satiety without knowing it for about 15-20 minutes. Smaller plates are the answer. Do not ignore this point. Every smart bodybuilder I know uses this trick because it works.

3. Eat a ton of carrots every single day. Carrots are high in fiber, good for your skin, and a healthy snack. Foods high in fiber offer a ‘mechanical effect’ to the digestive process and literally move sludge and other intestinal build-up out of your intestines and colon and through your body. This build-up is the same stuff that is stopping other nutrients from being absorbed into your system, while they act as a barrier. Improving skin health builds your immune system. Your skin is the largest organ in your body, and it can act as a primary line of defense when it comes to stopping infection, toxins, and other environmental pollutants from entering into your system.

4. Begin and end each day with 3 sets of 15 Burpees. It doesn’t have to be burpees, but the exercise should be a whole-body exercise with an explosive and stability component. By using your entire body quickly in this fashion, you are basically ‘pulling the fire alarm.’ Before you know it, it’s as if your entire body has been awake and functioning at full-force all day, with improved circulation, oxygen to vital organs, and endorphin release to help you avoid coffee, tea, soda, or other caffeinated beverages.

5. Alternate training speed (tempo) every time you go to the gym. Tempo training is one of the most overlooked areas of fat loss and fitness. By changing the speed at which you perform an exercise regularly, you are constantly ‘shocking’ your body into believing it is being introduced to a brand-new demand. This is key. Your body is very good at accommodating demand you place upon it on a daily basis. It is by constantly changing this demand that you can force your body’s fat loss machine to rev up and start it’s engine.

6. Practice stress-relief exercises. Cortisol does produce belly fat, and cortisol is released when we are stressed. It’s a defense mechanism we used to use as cavemen during the wintertime. When stressed by the cold and lack of food, we released cortisol, which initiated a fat-deposit process in our lower abdomen. The reason for the location is because this involved the least energy for digestion during starvation. If you take away the stress, you can take away the cortisol and stand a fighting chance at beating your kangaroo pouch.

7. Keep a daily log of your food intake and workouts. Provide reasons for any mishaps along the way. Every fitness professional will tell you the same thing. Logging food and workouts is boring, but it’s the only sure-fire way to track your results and hold yourself accountable. I like to take things one step further. Instead of just logging your daily results, I suggest you provide a rationale for mishaps. This means, if you decided to eat pizza, hold yourself accountable and provide a reason for this decision in writing. I find, very often, this chore alone will stop you from eating the wrong foods and making the wrong decisions.

Remember, getting six pack abs is a serious goal that requires a serious commitment. That said, melting belly fat, watching your abs appear, and feeling ‘fit’ for the first time in your life is an unparalleled feeling. Following each of these 7 steps alone would not be enough, but, when coupled with the perfect exercise program, you’re sure to see incredible six pack abs results.

If you’d like a 30 day free trial in Ab Strength Guide and a 60 day trial in the most turnkey fat loss implementation system out there, I’ve got a special offer for you that you’re not going to want to miss. Yes, right now this is all free to try. I only want you to pay when you see your body change and your belly fat melting away. I promise you this result in 30 days, but you’ll have to promise that you work as intensely as I ask.

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://AbStrengthGuide.com

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

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

How To Build A Motivational Propulsion System: Programming Your Mind to Automatically & Habitually Exercise Your Body!

lewis — Wed, 04 Feb 2009 08:00:18 +0000

How To Build A Motivational Propulsion System: Programming Your Mind to Automatically & Habitually Exercise Your Body!

By Jonathan Altfeld, NLP Trainer

The Truth... will set you free.

There's a famous scene in the movie "the Matrix," where Morpheus gives Neo a choice between either remaining mentally imprisoned by his own ignorance and lack of action, or finally hearing the truth and emerging from his unconscious prison and finally living a life of intention & freedom.

I'd like to give a similar choice, now... to anyone who isn't exercising enough -- for whatever reason.

If you take the blue pill, then you stop reading now, you get to go back to your sense of feeling stuck and unmotivated and unhealthy, and you won't need to commit to taking any effort to improve things. You'll forget about all the good things that could come to pass, and you'll decide you don't want any of that rewarding, healthy lifestyle.

But if you take the red pill... you're going to learn something about the truth of the matter:

you're going to come face to face with how small the difference is between your mindset... and a mindset like Tom Venuto has... that keeps him in extraordinary shape, year round.

In order to take the red pill, all you have to do... is make sure that the ONLY thing you're doing, when reading this blog entry, is reading this blog entry. No telephone, no snacking, no anything else. Just read.

So do you stop here? Or read on? Consider yourself warned in advance that if you continue reading... ...life is about to change for the better.

I'm Jonathan Altfeld, and I'm a trainer of NLP (Neuro Linguistic Programming). And I'm also seriously overweight. And some years ago, I was also in terrible health, sedentary and inactive. I couldn't comfortably walk a mile. I couldn't jog 10 feet let alone run. I couldn't do 30 crunches without getting gut cramps. I couldn't touch my toes, I couldn't bench press 70 pounds, I couldn't c.url 40 pounds. I didn't sleep well, and I had other growing concerns.

Business was going fine, though, and I do have my areas of expertise -- after all, Tom counts me as one of his trainers on a number of subjects including work with beliefs and belief systems (you'll see my name graciously thanked in the credits of his new book -- "The Body Fat Solution").

I knew then, and still know, the success formula as Tom Venuto so plainly states it -- to burn more fat, we need to create a caloric deficit, either with better diet, more/regular exercise, or both. To a man like Tom, that's just taking multiple steps in a formulaic way, and building a body as impressive as his is.

But I well know that to most of you... that's been (inappropriately) equated to the impossible task of fighting a war on two fronts (that's how Hitler was defeated -- even the 1940's German War machine couldn't successfully fight a war on two fronts against both the Allies and the Russians).

Never mind that for now, though, because I'm going to help you obliterate that limiting belief and the inappropriateness of that metaphor, at the end of this blog entry.

For now, just understand that 2 years ago, I felt the same way. So I made a simple, single choice, to attack one area first, and to make sure I licked that one area, thoroughly, and well. I made a choice to become so active, that I would begin to view exercise as not only desirable, but a driving daily HABIT.

So I turned to what I know in NLP -- how can we fire up a motivational response so powerful, that it becomes a compulsion? Second nature. Automatic. A built-in, new habit.

You need two things. You need a Propulsion System... and you need Accountability.

Click-Here to read the rest of this great article on Burn the Fat Inner Circle.

In order to get to your maximum fitness potential you need to understand how the 5th Element is the missing piece of the fitness puzzle.

The first 4 Elements are:

1. Proper Nutrition
2. Strength Training
3. The Right Mindset
4. The right amount of cardio

but what is the 5th Element? The 5th critical component to achieving your best body ever?

I have arranged for you to recieve a FREE copy of an amazing Special Report that the Fat Loss Guru Tom Venuto has created for you.

Simply click here to get your hands on this special report!

Get the 5th Element
Special Report Now!

I am sure that this report will help you achieve even better results!

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

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

7 Worst Things You Can Say In The Gym.

lewis — Tue, 20 Jan 2009 14:14:48 +0000

This is funny . Just got it in from my buddy Vince Delmonte

My goodness… my gym was RAMMED tonight. You know your gym is busy when you have to wait in a 3-man line to use the squat rack!

Anyways, in the last few weeks, at my gym, I have overhead some interesting and very amusing conversation that I am going to sum up as the “7 Worst Things You Can Say In The Gym.”

After you read each one, tell me what is wrong with each statement. I would love to have you chime in at the bottom of this post.

If you’re guilty of one, you’re human. If you’re guilty of two or more, ask yourself how serious you are about your fitness and physique…

1. “I’m not sure if I should do upper body or lower body tonight…”

What the heck are you doing at the gym without a plan?!

2. “What are you training tonight? Back and biceps? I was going to do chest and triceps but I’ll do you’re workout instead.”

I understand it’s more exciting to train with a friend than alone but how confident could you possibly be in your workout if you change it within a split second of arriving?

3. “I was going to do cardio tonight but I got to get home.”

Poor planning. Next time, this fellow should have arrived earlier. Every time you cut your workout short, it becomes easier and easier to do it again next time.

4. “Do you want to call that a workout?”

You’re either done your workout or you’re not! If you were following an actual plan then you could not ask your workout partner this wimpy question.

5. “I am busy right now. Can I call you back?”

LOL. Why the heck would you bring a cell phone into the gym if you’re just going to tell them you’re busy! Please step out of your office before you come to the gym.

6. “I was actually using that…(referring to a piece of equipment)”

Ever have this happen to you? You start using a machine and someone comes up to you and informs you that they were using it? I reply, “No you weren’t, you were over there using a different machine.” Don’t say you’re “using it” unless you are actually “using it.”

7. “Do you come here often?”

Yes, this one was said by the dude attempting to land a date on Saturday night with the cute brunette. Where are you going to write her number? Over the lat pull down machine?! Guys, meet the ladies after your workout, not during. Unless you’re a personal trainer – it has a low success rate. I know from experience

Did I miss any? You must have one or two of your own. Hopefully I am not guilty of one that you post. Share your “worst thing to say in the gym” line below.

Vince DelMonte

P.S. Today, Tuesday January 20th at 12pm EST, the price of No Nonsense Muscle Building and No Nonsense Fat Loss goes up $87 if you wish to get both as a package.

Hurry! If you plan on bulking up or leaning down (in either order), today is your LAST CHANCE to get both at a substantial discount of only $127 US for both. After noon, you’ll have to pay $107 for EACH one individually.

Click here to get super muscular and lean and save $87 US
–> http://www.vincedelmontefitness.com/order1.php

Sincerely,
Lewis & Sarahh
Publisher – AtoZfitness Total Body Makeover

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

A first time ever 36 hour special from Jason Ferruggia

lewis — Mon, 19 Jan 2009 23:23:06 +0000

Just got this message from Jason Ferruggia from Muscle Gaining Secrets and wanted to share it with my subscribers as I have never before seen him discount his product so for those of you that were on the wire check this out.

Lewis

If you have been following me for any amount of time you know that I rarely ever hold sales. However, once a year, I do have a sale in honor of one of my all time heroes and role models, Dr. Martin Luther King. Dr. King has been a huge influence in my life and has affected me in a great number of ways. I still remember when I was going to school in Arizona, marching in protest of the state refusing to acknowledge Martin Luther King day as a holiday; all the while cranking “By the Time I Get to Arizona” by Public Enemy. For as long as I can remember, injustice of any kind has caused my blood to boil and I have always looked up to Dr. King and admired what he did for this country.

In his honor, from now until Midnight tomorrow (Tuesday 1/20/09) Muscle Gaining Secretss

This will be the only time you will ever be able to get this incredible muscle building, life changing system at such an incredibly low rate.

Don’t miss this opportunity. Once the clock strikes midnight tomorrow, the price goes back to normal and won’t be coming down any time soon.

Make 2009 the best year of your life and start changing your physique and your life today by clicking here:

http://www.MuscleGainingSecrets.com

Sincerely,
Lewis & Sarahh
Publisher – AtoZfitness Total Body Makeover

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

5 Excuses That Won’t Fly in 2009

lewis — Tue, 13 Jan 2009 07:00:16 +0000

5 Excuses That Won’t Fly in 2009

By Tom Venuto
www.BurnTheFat.com

It’s 2009. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2008 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2009’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2009, lack of support is no longer a valid excuse. Online social networking is exploding (check outTwitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2009, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition. You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2009. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how.

The lamest excuse of them all in 2009 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2009, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2009, remember my Body Fat Solution Creed: You can either make excuses or get results, but you can’t do both!

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

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

Fat Loss Trouble Shoot reviewed by cpt Sarah

lewis — Thu, 08 Jan 2009 07:00:11 +0000

Ladies, have you ever wanted to start a program like Tom Venuto’s Burn the Fat Feed the Muscle, but thought it was mostly for men? Or looked at Jeff Anderson’s Optimum Anabolics and felt that he wasn’t even talking to you? Yet you want a better than just average or good program, a great one that you feel before you start will get you where you want to go.

Guess what … I’ve found it! And you men out there, this is as great a program for you as it is for the women! In fact, to be honest, there is no reason for men and women to train differently at all. Sill, here’s this fabulous program, this very well-put-together package of e-books, reports and work sheets you can all need and use!

Let me explain.

Leigh Peele isn’t just someone I’ve learned to admire and respect, she’s also been interviewed by Tom Venuto and her video on the importance of weighing as opposed to just measuring (spoons, cups) is on his blog and members’ forum. This led me to contacting Leigh, and she was happy to send me a copy of her program to review.

True, I did expect a “more of the same” type thing. I mean, how much new can anyone put into fitness books? Hasn’t it all been said, repeated and rehashed already? Well, apparently not quite all.

For one thing, she has a couple of quizzes I took – because I wanted to see if I was right in my own self assessments, and also because I love taking quizzes J. Haven’t you all wondered exactly how accurate your own estimate of your activity level really is? Well, Leigh has a quiz/questionnaire which tells you for sure where you should place your activity level. I was spot on, but probably wouldn’t have changed it when I start working a day-job, figuring one desk was equivalent to another (home or office) and neglecting all the walking I’ll be doing at the office between stations! That’ll take me from 1.45 to 1.55 on the activity level calculations. Calorie-wise, that means a little more food per day, and not being any hungrier than I am working from home.

You can also do a quiz to know the extent of metabolic damage you may have done to your body through past yo-yo dieting. I would probably have had a different result had I taken that quiz 4 years ago, but today I was told to go straight to an advanced level for both the nutrition and training. In other words, no more guesswork, no under-estimating or over-estimating what you do or need. This is a first in any fitness program I’ve ever seen!

Leigh also has an entire report on just water. Now, all programs mention water, how important it is to drink enough etc; but not one has a whole mini-book on the subject. Again, impressive. There are two separate e-books on fat loss, depending on how fast you want to drop those fatty excess pounds from your body. A.S.A.P. right? Don’t we all, but read both manuals, there are differences that might or might not suit your lifestyle, and the closer you get something to fit with your life, the higher your success-rate.

Would you believe a maintenance manual? Another first! So far, books have left you at the end of the journey with a question on your lips: now what? How do I keep the weight off and not revert to old fatty levels? Well, here’s a lady who’s thought of just that; and she gives you a separate manual with the answers. That’s right, it’s not a last chapter in one of the main e-books of the program, it’s a separate, easy to locate, manual in its’ own right!

Of course, there’s a pdf with meal plans. Did you really expect anything less from this thorough woman? You can even get a free recipe book which isn’t quite finished yet, by clicking on … get free copy … on her site. Even I, who have read more cook books than many will ever own, found ideas and recipes I actually not only want to try, but will!

I said two main e-books. That’s correct, one is a Metabolic Repair Manual, which you may need if you’ve damaged your metabolism by yo-yoing or being anorexic/bulimic on the recovery path. The other main book is The Main Book – The Fat Loss Troubleshoot e-book. I read it. I mean, read it, every single word; just like I did with the first fitness e-books I bought. Admittedly, when you’ve read a few, you tend to read “vertically” certain chapters, your eye easily catching things that either new or look weird. This book … sure, there’s a lot I already knew, and some chapters I could have sped across, but it was compelling me to read it all, and I’m glad I did.

The troubleshoot checklist will help you identify the reasons why you have reached a plateau, why you’re not losing that fat, or whatever other issue you are battling. There are two training logs, one for aerobic exercises, one for lifting. And audios and other downloads … there’s too much to even list!

A completely complete program from start to finish and beyond. Did I mention that I love it?

I will not, however, be giving you personal impressions on this for a while, as I have promised another great trainer to follow his program for 12 weeks starting February 7^th (yes, I know it’s a Saturday), and after that I’ll do a more “relaxed” program for 12 weeks, but at the end of that, towards the beginning of fall 2009, don’t be surprised if I hit Leigh’s program and follow that for 12 weeks! Yes, this is one of those programs we receive that I really want to do, to experience firsthand. It is that good.

You can get your copy of all this here ….

http://www.atozfitness.com/recommends/fatlosstroubleshoot.html

I’m absolutely certain it will transform your life and set you on your path to a healthy lifestyle forever. 2009 may just be your year to shine, thanks to Leigh Peele’s program!

Sarah, CPT
www.trainwithsarah.com

Sincerely,
Lewis & Sarah
Publisher – AtoZfitness Total Body Makeover

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

Is THE PUMP Necessary for Muscle Growth?

lewis — Sun, 28 Dec 2008 07:00:01 +0000

Is THE PUMP Necessary for Muscle Growth?
Tom Venuto, CSCS, CPT
http://burnallyourfat.com

The pump is the short-term sensation you get during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It’s a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets. But is going after the pump really necessary for muscle growth?

For bodybuilding and physique athletes, I believe the pump is of substantial importance and is something to pursue. For strength athletes, the pump is less significant. If it’s experienced at all, it’s a by-product rather than something sought directly.

You’ll hear some strength coaches and functional training experts knock pumping workouts because they claim pumping is cosmetic only and emphasizes “form over function.” That may be true, but if you’re interested in bodybuilding or physique development, then maximum pump can be very beneficial.

Most bodybuilders and even most exercise physiologists would agree that workouts that produce maximum pump can provide up to 20-25% of the increase in muscle size. This comes from sarcoplasmic and mitochondrial hypertrophy and increased capillarization. Sarcoplasmic hypertrophy looks good and is beneficial to bodybuilders, but you do tend to lose it more quickly with de-training.

The pump has virtually nothing to do with increased myofibrillar hypertrophy – the actual fiber growth that’s responsible for 75-80% of the increase in muscle size. That type of fiber growth comes only from heavy training, which produces much less, if any pump.

Remember something, you can get a pump by dropping down on the floor and doing a few sets of push ups, but that doesn’t mean you are going to get permanent gains in muscle fiber size.

In his book, The Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger pointed out another benefit of the pump, the psychological effect. It feels good and is very satisfying to watch your muscles swell up and see the veins bulge right before your eyes in a matter of minutes. Arnold wrote:

“When you are pumped up, you feel better and stronger, and it’s easier to motivate yourself to train hard and achieve a high level of intensity. Sometimes you will walk into the gym and feel tired and lazy but you will get a fantastic pump after a few minutes of work and suddenly feel strong and energetic.”

A good pump can be a good indicator of an effective workout from a bodybuilding standpoint. The late bodybuilding guru and trainer of the stars, Vince Gironda, taught that a workout taken to maximum pump and then stopped before the pump began to subside was the optimal volume, tempo and duration:

“My own method would be to exercise until I noticed a pump loss,” said Vince. “I would then check back the number of sets and reps required to achieve this effect (noting the tempo and the amount of rest between sets). In this way I was able to calculate my personal exercise level.”

As important the pump might be for bodybuilders, the criteria that are more important than pump are progressive overload, intensity and of course recovery. Probably nothing is more important in bodybuilding or strength training than progressive overload. This means you must beat your previous workouts and increase the amount of weight you use in a slow, steady and systematic fashion (using periodization of course, because you can’t keep adding weight to the bar forever in a linear fashion).

Some of the best gains I have ever achieved came from combining heavy strength workouts using a 5-6 rep max on basic exercises, with maximum pumping methods such as supersets, short rest intervals and medium-high reps.

I also believe that pump workouts combined with strength workouts give the muscles a more “polished” look than low rep strength workouts alone. High rep workouts alone do little more than flush blood into the area worked and contrary to popular belief, high reps do NOT get you “ripped.”

The “ripped” look is mostly a matter of low body fat, but if body composition is equal, the trainee who has done both types of training will usually have a more “finished” look to his or her physique than the trainee who only does low reps with heavy weight. If you look at powerlifters and strongmen, you’ll notice that even the ones with low body fat usually lack the polished look that competitive bodybuilders possess.

So if you’re a strength athlete, then don’t measure your workout effectiveness based on pump. Focus on heavy weight with progressive overload on movement patterns and exercises relevant to your goals. But if you’re like me and your goal is bodybuilding or physique development, then go after BOTH: pump and heavy, intense, fiber-stimulating training with progressive overload.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://burnallyourfat.com

Sincerely,
Lewis & Sarah

Publisher – AtoZfitness Total Body Makeover

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

Free e-book – Nutrition Meal Plans and Nutrition Principles

lewis — Wed, 17 Dec 2008 15:54:32 +0000

Nutrition Meal Plans and Nutrition Principles
by Isabel De Los Rios.

This e-book is a bonus e-book written by Isabel De Los Rios for AtoZfitness subscribers and blog visitors.

Introduction:

The meal plans and nutrition principles that follow are a culmination of 15 years of research and study into exactly what works to achieve a lean body.

I assure you that none of these rules are “unhealthy” or “extreme”. On the contrary. They are the best principles you can incorporate to not only guarantee you the body and the abs of your dreams, but to also help you achieve a level of health and well being that you may never have thought possible for you.

These meal plans are also not a crash diet or a short term plan. I stay lean all year long and I do it by following these principles and eating the exact meal plans I have outlined below. I don’t deprive myself and I am not miserable “on a diet”. Quite the opposite. I feel so great, I stay at my ideal weight and I am unstoppable every day.

So, the rules are simple and the meal plans are easy to follow. I can promise you that if you stick to the plan, it is guaranteed to work. All you need to do is add the commitment and motivation to see it through.

Don’t just “half” do it. Go 100% and see your body transform in a way you may have never seen before.

You can download this free e-book via the direct link below …….
>>> Click-Here to Download <<<

Sincerely,,
Lewis
Publisher

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

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