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How To Gain Muscle And Burn Bodyfat At The Same Time

[from Jon Benson]

What is your "big dream?"

I have two:

-- To make an impact on the lives of over 10M people before I die;

-- To have a family that's mobile so I can live in many places.

Not bad, right?

Want to know a "third" dream of mine? One that I saw become a reality a few years ago?

To gain muscle AND burn bodyfat all at the same time.

It's like a pipe-dream that somehow worked its way through the pipes and into my gym.

It is not easy, granted, but you can do it.

Almost anyone can do it.

You just have to train and eat in a very specific way.

Listen: You do NOT want to just "burn bodyfat" or god-forbid "lose-weight"... that will not give you the body you want.

You absolutely MUST shape your muscles, tighten and tone, and burn bodyfat.

And you can do it at the same time.

Most pros disagree with me. They think it is metabolically impossible to gain muscle while in a state of low-calorie dieting.

They are wrong.

Here's an article I wrote on this topic. I hope you enjoy it.

To save you time, I put a link to the online complete version of the article below...

- - - - -

I remember a friendly argument with my co-author of Fit Over 40 Tom Venuto. It all started when I told Tom how I was eating and training for my last peak. A peak is where you lower your bodyfat and try to maintain as much muscle mass as possible.

"There's just no way I could ever get in shape eating and training like that," says Tom. "Sure you could man...what are you, a mutant?" Tom fires back, then me, then Tom....and so it goes. (I really didn't call Tom a mutant. That was creative liberty.)

So why are so many fitness pros like Tom freaked out about my training and nutrition plan? Simple: I claim it burns fat while building muscle at the same time. Every time I read an article by some doctor or expert claiming it's "biologically impossible" to gain lean muscle mass on a hypocaloric diet (a diet low in calories) I just laugh.

I do more than make claims--I have proved this to be true many times. I've had my bodyfat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of bodyfat during a 12-16 week period. The one time I didn't show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Article Continued Here --
http://bit.ly/hnJ0NV < -- click.

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11 Tips for Keeping that New Year’s Resolution to Lose Weight

From registered dietitian Tara Gidus, also known as the Diet Diva, here are her four characteristics that you need to have to get started on the right path to losing weight: http://bit.ly/dYF9gS

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To watch on the weekend – "30-day Shred"

Jillian Michaels - 30 Day Shred


Starring: Jillian Michaels

Director: Andrea Ambandos

"If you really want to get a good workout and to jump-start your weight loss get this DVD you will not be disappointed. It's great for those who are short on time too and want to try something new; every workout is just under 30 mins!"

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The Best 16-Minute Workout EVER

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

I was right... and I was wrong.

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

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

THIS makes people THINNER...

http://bit.ly/aejNTs <--close-out-SALE

The short version of the science behind why this happens and a sample workout routine is included in this post.

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

Weird.

The secret is density training.

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

More energy spent = greater fatloss.

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

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

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

That's the basics behind density training.

More here:

http://bit.ly/aejNTs <--close-out-SALE

Want a practical example? Great... let's look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle "GXP" Cardio workout.

Your total workout time: A whopping 16 minutes.

That's "TOTAL" workout and cardio time, minus a short warm-up.

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

The first 5 minutes is called The Power Phase.

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

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

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

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

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

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

This is a very creative and personal workout!

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

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

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

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

Simple!

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

EXERCISE:
Incline Machine Press (upper chest)

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

]Total AR: 22 reps
Total Time: 5 minutes

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

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

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

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

More details here:

http://bit.ly/aejNTs <--close-out-SALE

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

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

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

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That's IT.

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

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

Get more info here:

http://bit.ly/aejNTs <--close-out-SALE

Enjoy the time you save!

P.S. Jon's System just got bought out by a publishing company. He has a few days left before he loses control over the pricing of the product...

... SO he cut the price WAY DOWN for the next few days to give my readers a shot at everything... the book, the intro videos, the in-home "7 Minute Body" ... and even the optional ADVANCED 14-minute workout videos!

It's all here... but hurry:

http://bit.ly/aejNTs <--close-out-SALE

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3 Tricks to Suppress Your Appetite

Jon Benson just sent me a killer email describing 3 easy ways to curb your appetite.

This is eye-opening... so enjoy!

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

3 tricks to suppress your appetite

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

Quick-Links:

"Favorite Foods" Dietplan Diagram:
http://www.everyotherdaydiet.com/go/bronwynr/video3 <== click.

Article:  "3 Reasons Dietplans Fail YOU":
http://www.everyotherdaydiet.com/go/bronwynr/3-reasons-diets-fail-you

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

Another good article appeared today in the fitness section of MSNBC.

Since you're busy, I'll do a quick summary of the article -- the good
stuff, the bad stuff, and what you need to do today to get started...

First, you need to know this...

And this will probably shock you...

Rarely, if EVER, do you need to suppress your appetite!

The real secret is to increase your metabolism... the rate at which
your body uses food for fuel.

Then being hungry is a good thing... as long as you're eating the right
foods at the right time.

Jon Benson's "Favorite Foods" plan is a great way to do this...

http://www.everyotherdaydiet.com/go/bronwynr/video3 <== click.

But let's say you want to curb your appetite at night.... that's the
time most people really lose it on a dietplan. Even on a plan that
ASKS you to eat frequently like mine, there are times where
night-time cravings need to be put to sleep.

So use these tips from the article to ease the urge to eat at night:

1. Protein First

As Jon stresses in his dietplan, "Rise and shine with protein."  But
what does this have to do with night-time cravings?

Everything.

Set the body up to use your own fat-stores for fuel by eating protein
in the morning and your appetite FOR fatty foods goes way down during
the day and the night. Protein is "thermogenic", meaning it helps
increase your metabolism. It also acts as a natural appetite regulator.

Notice I said "regulator" and not "suppressant." That's because you
only need to regulate your appetite, no matter how much bodyfat you
desire to drop.

Jon explains more here:

http://www.everyotherdaydiet.com/go/bronwynr/video3 <== click.

Cool, right?

2. Go For The Grapefruit

In a study at the Nutrition and Metabolic Research Center at the
Scripps Clinic in San Diego, people who ate half a grapefruit with each
meal lost an average of 3.6 pounds in three months. That doesn't sound
like a lot (and it isn't) but that's ALL they changed.

It doesn't matter for our purposes... we want to lower insulin at
night. Why? Insulin is not only dangerous for your health in excess but
it also can cause a LOT of fat storage if secreted too much at night.
Enter the lowly grapefruit.

A great snack, especially if you have a few bites of lean protein
with it.

3. Smell This!

This is a trick I didn't know about until recently.

Smelling food can trick your brain into thinking you've eaten.

A recent study found that those who inhaled peppermint in scent form
every 2 hours at (get this) 2700 calories LESS per week than they
normally did.

Let me put that in perspective:  That's a fatloss of more than half a
pound a week... from sniffing peppermint!

Vanilla also works. You can keep vanilla-scented drops or even candles
around the office and take a wiff every few hours.

How easy is that?

--------------------------------------------------
The Bad Part
--------------------------------------------------

The MSNBC article goes on with advice like "eat potatoes" and "eat just
a little bit of fat", both of which are nonsense.

Potatoes may fill you up, but they are still starch - and starch should
be consumed on your "off" days.

Potatoes are especially bad due to the higher-than-desired glycemic
index of 85 (anything over 50 is too high.)

You also need dietary fat... and not just "a little." You need a
moderate amount to stay healthy and keep insulin regulated.

Olive oil and even coconut oil are excellent sources, as are naturally
occurring fats in fresh fish, grass-fed beef, farm-raised chicken and
whole eggs.

The rest of the article is common sense stuff:  Workout, eat dense food
that requires you to chew a lot (tire out the jaw muscles and you
naturally eat less), etc.

The top 3 are the real winners.

Sincerly,

Bronwyn

P.S.  You may be wondering, "How do you eat your favorite foods (like
pizza or burgers) and still stay so fit?"

The answer is here:

http://www.everyotherdaydiet.com/go/bronwynr/video3 <== click.

P.P.S.  I found another really good article you may want to check out
as well. It's all about how dietplans fail YOU... and this may do more
than relieve some "guilt" you might have over the start/stop dieting
so many of us have gone through.

Read it here:

http://www.everyotherdaydiet.com/go/bronwynr/3-reasons-diets-fail-you <== click.

And here's some more goodies below...

Freee Fatloss Course:
--- >  http://www.fit365online.com/friends/register.php?aff=bronwynr

Over 40 Years Old?
--- >  http://www.fitover40.com/go/bronwynr

Best Gym-Based 7-Minute Workout
--- >  http://www.7minutemuscle.com/go/bronwynr

"Favorite Foods" Dietplan
--- >  http://www.everyotherdaydiet.com/go/bronwynr/video3

48 Motivational Audios For Fatloss
--- >  http://www.mpowerseries.com/go/bronwynr

Natural Hormone-Repair Program
--- >  http://www.naturapause.com/go/bronwynr

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Some weird fitness contest results

I just heard about some really 'weird' results that occurred during a recent body transformation contest...

Get this...

Some of the contestants actually lost fat while building muscle at the SAME TIME!

In fact, one of the winners of this contest actually GAINED weight!

If you know anything about before and after fitness contests or the reality TV shows like the biggest loser, then you know that those types of results are unheard of.

Usually the goal is to cut as many pounds on the scale as humanly possible, right?

But what those shows never talk about is "body composition" and the possibility of "body RE-composition", or gaining lean body mass as you burn the fat.

The thing is, most people, even a lot of veteran trainers, believe that it's impossible to gain muscle and lose fat at the same time.

You might have heard all the debates and arguments about this subject yourself on forums and blogs, etc. etc.

Even though the experts disagree, if there's any consensus at all, it's that simultaneously gaining muscle while losing fat is the most difficult fitness goal to achieve...

That's why people call it the "holy grail"; because it's so elusive.

BUT MAKE NO MISTAKE: IT IS POSSIBLE.
("difficult" and "impossible" are not the same thing)

And that's also why I'm sending you this message:
I wanted to give you an early 'heads up' on this:

"THE HOLY GRAIL BODY TRANSFORMATION SYSTEM:
How to gain muscle and lose fat at the same time"

It's a new program that actually teaches specific nutrition and training techniques for gaining muscle and losing fat at the same time.

It explains these methods in a simple and practical manner, but also gives the scientific proof and reasons
why they work (this is backed-up with peer-reviewed studies.)

This "holy grail" system was created by trainer / natural bodybuilder Tom Venuto, who is best known for his e-book, Burn the Fat, Feed the Muscle (BFFM) which has become a sort of "fat loss bible" to thousands of people all over the world
(site: http://bit.ly/bAEO7H)

But BFFM was designed specifically for fat loss.
what if you want to lose fat AND gain muscle but
you could never achieve it before (or you just didn't
believe it was possible, so you didn't try)?

That's precisely why Tom created this new program.

It's the first course of it's kind that builds on the basic fat burning techniques and teaches a new system for gaining muscle and burning fat simultaneously, and explains the process scientifically.

If you're skeptical, I don't blame you.

But when you see BOTH real-world case studies AND you see the scientific proof, it makes you want to
stop and take a look at this.

Right now the 1st edition of Tom's HOLY GRAIL ebook is available for a short time in limited release at
a special introductory price here:

http://bit.ly/bEAifI

At some point in the very near future Tom is going to take the holy grail course off the market for a while,
to collect feedback and case studies to incorporate into the 2nd edition.

Then Tom will officially re-release the Holy grail ebook separately later this year and sell it at full price.

If you'd like to be in this first wave of people to try this new combined muscle-building and fat
burning technology and get it at a bargain price, here is the ONLY way to order at the moment:

http://bit.ly/bEAifI

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This Is Your Missing Secret to ______ ____

If you (or someone you know) has been struggling with losing weight, I have the best news of all time.

My trusted colleagues Steve G. Jones and Dan Robey have created a brand new weight loss system they call "Hypnotic Habits For Weight  Loss."

Finally a way to lose weight with no dieting, pills or willpower...

And, at no risk...

http://bit.ly/bAfNoz

The "weight" is over.

Find out how Steve and Dan can help you lose the weight - and keep it off permanently.

Find out how to use their program for weight loss and why it's more powerful than anything you've ever tried before.

You'll find the shocking story - complete with details - over at --

http://bit.ly/bAfNoz

If you do nothing else this weekend, at least go see their website

To Your Success,

Bronwyn

http://bit.ly/bAfNoz

PS - If you don't have a concern about your weight, please forward this to someone who might. Or just send them to --

http://bit.ly/bAfNoz

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New twist on job growth

“In a poor economy, companies should take care of the people who survive layoffs and end up staying in stressful jobs,” says epidemiologist Diana Fernandez. “It is important to focus on strengthening wellness programs to provide good nutrition, ways to deal with job demands, and more opportunities for physical activity that are built into the regular workday without penalty.”

... Read more