Tag Archive for: fitness

Stop! Check this out before you make any more goals!

Don't be like everyone else; most people make their goals incorrectly. You know, like the guy down the street with the brand new jogging shoes and suit. You want to bet he doesn't make it from January to March?

The one goal that many people make is to get into shape. (A friend of mine told me, I'm always in shape, sometimes apple shaped, and sometimes pear shaped) Now be honest. How many years have you made that resolution?

With goals in hand, it's off to the gym we go!

You know it's one of those moments where you feel like you've been here before. It's time to clear the mind and hit the weights. You have a lot of toning-up to do so you walk over to the weights. And start your journey to body perfection. And by mid January you're so sore and tired you're ready to give up.

It's really bad when you start looking for excuses not to go to the gym. But hang on; a good excuse will be coming just around the corner! It doesn't matter what it is, like the man said "any old excuse will do." So yours comes and you stop going to the gym.

There's a better way than quitting!

The secret to success is not to set those big goals.

I know... everyone... and I mean everyone will tell you to write down your goals, that one big goal so you can keep it in front of you. You know the drill, put it on the refrigerator, bathroom mirror, beside you bed so it's the first and last thing you see every day.

Tell me the truth. Do you really look at those big goals once you start falling behind? After a few weeks of getting further behind don't you just avoid them like the strange people that live next door?

Are you ready for a better way?

You are!

Great!

Set small, achievable goals!

Don't do like they tell you; set a goal something like "I will lose 40 pounds in three months."

The problem here my friend is when you miss the mark on the goal, you get discouraged and quit. And this is not good. If you aren't careful you will create a habit of quitting. And a habit that is let go for too long is hard to break.

For a goal to be achievable it has to become part of your routine. And to be part of your routine, you must rewire your brain.

So we set small goals, get some victories and start reprogramming the mind.

Start with something like "I will exercise for 10 minutes three days a week."

After you get your brain reprogrammed to the exercise routine, then you make incremental increases to your workout set.

You will add one more rep to a work set, or another exercise routine. A simple progression with proper performance of the exercise and persistence wins in the long run.

Then one day you will look back and be amazed at where you came from... and you will know where you're going.

Just to condense it, start small, then do incremental increases to your workout set that you properly do, and be persistent. Don't give up.

Bob Beavil is an avid sports enthusiast who loves to SCUBA dive, kayak, sail, and lift a few weights. To read more on goal setting visit http://www.mastermusclebuilding.com/bodybuilders-goal-setting.php

The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex and Becoming Superhuman 

By  Timothy Ferriss

Whatever your physical goal, "The 4-Hour Body" eclipses every other health manual by sharing the best kept secrets in the latest science and research to provide new strategies for redesigning the human body.   =>  http://bit.ly/SA4bwV

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

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