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Straight Talk on Abdominal Exercises and “The Best Abdominal Exercises You’ve Never Heard Of”
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So here’s the deal…

People can literally do crunches for YEARS and never get the results they want with how their abs look.

Remember that 5 day 50% off “bailout” sale that Nick Nilsson is running this week? Well, he’s got a GREAT abdominal training book in the mix that is simply PACKED with great exercises.

The exercises in this book will provide you with more results in a MONTH than you’ve experienced in your entire abdominal training career.

When you put these new exercises into practice, you will achieve goals such as:

- a wasp-tight waist (it just keeps getting tighter the more you do these exercises)

- six-pack abs that stand out in a crowd (even when bodyfat levels creep up, your abs will be so well-developed that they STILL look fantastic!)

- rock-solid core strength that lets you squat and deadlift maximum weights with no belt, injury free. It’s strength that will improve EVERY aspect of your training (and sports performance!)

- most importantly, confidence that the exercises you’re doing for your abs are WORKING and working FAST (don’t underestimate that!)

You WILL get results like this if you work at these exercises. That’s a promise.

And, if you want to know why crunches are NOT a good exercise for flattening your abs (even though everybody thinks they are) and you want to know what exactly IS, you need to read the page that I’m going to give you a link to at the bottom of this email. The answer is in it (and it’s a real eye-opener!).

You see, no matter how hard you work at crunches, they’re just NOT the best tool for the job. They simply don’t give your abdominal muscles enough resistance to really fully develop and they don’t activate the powerful, DEEP muscles in your midsection where the real stomach-flattening and waist-tightening results are.

Nick is so confident these exercises are going to change your ab traning forever, he would like to offer you five of these “Best Abdominal” exercises to try out so you can see (and feel!) for yourself just how powerful these exercises are.

You see, he wants to provide you with these 5 exercises because the one thing that upsets him most is seeing people wasting their effort in the gym on exercises that just don’t get the job done. They don’t get results and then they quit. It’s a shame…he and I both hate to see it happen, but we see it everyday.

Try these complimentary exercises and you’ll feel the difference from the VERY FIRST REP.

Click this link right now to sign up for the five exercises, delivered right to your email box for the next five days. When you sign up, you’ll receive your 50% link so you can grab the book on the cheap!

http://www.fitstep.com/best-ab-exercises/best-abs-opt-in.htm

If you’d like to read more about how this book can shred your abs, click on this link now:

http://www.fitstep.com/best-ab-exercises/best-ab-exercises.htm

Yours truly,

Arthur M.
Online Muscle Fitness
http://rxsportz.com

Tart cherries contain the nutrients you need to optimize your fitness level. They provide the support your body needs before, during and after a workout so that you can maximize your productivity while maintaining your stamina. Therefore, your workout routine can be more effective. Clinical studies have shown that consumption of tart cherries over long periods of time can help the body prepare for and recover from intense workouts and muscle strain. Research suggests that consumption of tart cherries can also reduce your risk of developing chronic diseases.

Tart cherries are best consumed whole and fresh because that is the best way to guarantee the intake of all the nutrients they offer. However, it isn’t always convenient to consume them whole and fresh. Harder and less convenient than finding them would be trying to work them into your “on the go” lifestyle. Eating them whole and fresh might not be tasty enough for many people to stomach, especially first thing in the morning or right after a tiring workout. Many people prefer to get their nutrition in liquid form so they can drink it when they want to.

CherryPharm took this into account when they decided to scientifically produce a healthy tart cherry juice drink. The name of the drink is simply their company name; CherryPharm. It is not for medicinal purposes. Instead, it is more or less an easy way to get your daily intake of fresh fruit that research suggests is vital to good health. The advantage of drinking tart cherry juice (that differs from other juices) lies within the nutrients. There is a combination of more than 30 bio-active compounds found in natural tart cherries that provide benefits that orange, grape, pomegranate, blueberry, none and acai berry juice don’t provide. The unique juice extraction process that CherryPharm uses, combined with the clinical studies they performed, prove the effects of their tart cherry juice and make it one of the most valuable natural fruit juice drinks you can add to your daily nutrition.

CherryPharm juice extraction process was developed in the labs at Cornell University. It retains the maximum amount of nutrients from the whole tart cherries so that the drink is as beneficial to your health as possible. These nutrients include 7 types of anthocyanins, 3 types of flavANols, 10 types of flavONols, 6 types of phenolic acids, 4 types of vitamins and minerals, a hormone and a terpene. When combined, the research and clinical studies suggest that they help open biological pathways to allow blood to flow freely to a greater number of areas of the body. A greater number of muscles are worked while blood pressure decreases and brain health increases. This theoretically increases the effectiveness of the workout.

Research also suggests that the nutrients in tart cherries can help regulate physiological functions and slow their natural deterioration which occurs over time. This can help the ability of your muscles to respond and perform everyday tasks long into the future. Clinical studies show that consumption of tart cherries may aid in “precovery”. That means that they work to protect the body from soreness, muscle damage, inflammation and tumor growth. This suggests that the likeliness of suffering an injury is reduced, while recovery time decreases in the event that an injury is sustained. That’s not all. Consuming tart cherries is also linked to improved sleep habits so that you rest well and are able to prepare your body to be more productive the following day.

Finally, tart cherries contain very powerful antioxidants. Consumption of antioxidants balances out the level of oxidants in your body, thus reducing your chance of suffering from oxidative stress. Oxidative stress can lead to the development of chronic disease. Therefore, research suggests that consuming antioxidants can help prevent the development of chronic disease.

In conclusion, tart cherries contain the nutrients valuable to your health. Drinking tart cherry juice should become as common as drinking orange juice. CherryPharm cherry juice is a health drink made from all natural whole tart cherries. It comes in three varieties. Natural Health (100% tart cherry juice from approximately 50 whole tart cherries with a splash of apple juice concentrate for flavor) and Natural Recovery (Similar to Natural Health but has protein) can be used in combination with one another to maximize the effects of your workout routine while Natural Fruit (100% tart cherry juice from approximately 35 whole tart cherries with a splash of apple juice and grape juice concentrate for ultimate flavor) can be consumed by anyone of any age at any time of the day.

CherryPharm is loaded with antioxidants and clinically proven to reduce strength loss, protect muscles, lessen pain, speed recovery, improve sleep habits, and increase wellness.  CherryPharm has been featured on the CNBC TV show “Mike on America”, in Oprah magazine, the New York Post, Newsweek, In Touch, Escape, Vogue and many others. For more information, please follow the links above or visit CherryPharm.com.

Written by Matt Kerwin for CherryPharm

So who doesn’t want large, firm, round glutes? If you’re reading this right now, I’m thinking you do…

THAT is where Nick Nilsson’s book “Gluteus to the Maximus – Build a Bigger Butt NOW!” comes in.

This book is truly one-of-a-kind. If your goal is to increase glute size for “health” reasons (of course, we all know why we all want a better butt!), this is something you definitely want to check out, especially while he’s got his “bailout” 50% sale going on this week (until Feb. 6th at midnight).

He’s had reported results of increases in glute size of up to 2 inches in just 2 weeks from people using the program in his book!

I mean let’s face it… we ALL want to look better, whether it’s coming or going The boost in confidence and self-esteem you can get when you really feel good about how you look gets noticed by everybody.

“Gluteus to the Maximus” has the secrets to maximizing your glute size.

- How training the glutes only a few minutes a day CAN build the butt very quickly! If you’ve got a few minutes a day to spare, he’s got a program to get you the results you want.
- How powerful, properly-targeted exercise and nutritional techniques can literally BLAST inches onto your glutes!
- 18 complete programs to follow so you know exactly what do to reach your goals – programs you can at the gym or in the privacy of your own home!
- More than 100 sample workouts
- Unique exercises that target your glutes like smart bombs
- Videos showing you how to perform each exercise so you can’t make a mistake
- What to eat and what supplements to use to take full advantage of your hard training

Everything you need to know about increasing your glute size as quickly as possible can be found in this book.

And honestly, I’d like to tell you how it compares to other books out there on the same subject but there ARE NO OTHER BOOKS out there on the same subject!

So if building a bigger butt is something you’ve always wanted to do but didn’t where to turn, “Gluteus to the Maximus” is the book to get.

Learn more about it here:
http://www.fitstep.com/bigger-butt/how-to-build-a-bigger-butt.htm

To sign up for the complimentary course and get your 50% off link:
http://www.fitstep.com/bigger-butt/gluteus-opt-in.htm

Yours truly,

Arthur M.
Online Muscle Fitness
http://rxsportz.com

By Ben Warstler, The Former Fat Kid
http://theformerfatkid.com

Not all foods are created equal.  By now you know that.  But what are the foods that are above and beyond the best for your body?  We’ve narrowed down to ten foods that you must have in your nutrition plan for overall balance and for your body’s well being.  From Antioxidants to foods packed with fat burning and nutrient satisfying qualities, this list can easily be considered the Holy Grail of nutrition.

Mother Nature’s perfect foods are the best sources of antioxidants and major contributors of fiber; fight disease and feel satisfied on fewer calories.  Even if you were to choose supplements over whole foods, you cannot make up for the thousands of phytochemicals found in fresh produce.  Concentrating on eating foods that have a lot of nutrients and phytochemicals will set you up for a leaner body and a healthier lifestyle.  Below is a list of the ten super foods that you will want to eat plenty of for success.

1. Fruits- From apples to berries, these foods are high in antioxidants and reduce the risk of some cancers, diabetes, asthma and heart disease.  Some of the best choices are blueberries, strawberries, raspberries, apples.

2. Nuts- High in fiber and protein, and antioxidants, nuts can reduce the risk of diabetes and may prevent certain cancers.  Nuts also have anti inflammatory properties as well as providing a source of healthy fats which can prevent the accumulation of bad fats in the artery walls, and contain Omega 3 fatty acids which help the brain and heart. Some of the best choices are walnuts, almonds and flaxseeds.

3. Tomatoes- Antioxidant rich (lycopene) may help prevent prostate cancer and might also help prevent breast cancer.  That in itself is enough for me.

4. Fish- Certain fish contain high levels of Omega 3 fatty acids.  The brain needs these to maintain many complex functions.  The body also requires a certain amount of these specific fatty acids to take care of the heart and protect against stroke.  Omega 3’s also help the body store less body fat, and the fat you do store is more readily available to be used for energy and will be burned during activity.  Omega 3’s also help your body produce testosterone, the hormone responsible for building new muscle.  Some of the best sources are salmon, mackerel, and bluefish.

5. Whole Grains- Many provide healthy stores of Vitamin B and tons of fiber.  Be sure your whole grains are whole grains and not processed grains.  Processed grains can be detrimental to fat loss and to a healthy lifestyle.  Fiber has a ton of benefits including: keeping you regular, slows digestion of carbohydrates, lowers cholesterol, and reduces risk of obesity.  Some of the best sources of whole grains are couscous, quinoa, bulgur wheat and wheat berries.

6. Vegetables- Many vegetables contain cancer fighting compounds.  Dark leafy green veggies have a pigment that enhances the body’s immune response.  The same dark leafy veggies are rich in Vitamin A and are antioxidants.  Their anti inflammatory powers will also help block pain.  Some of the best choices are broccoli, spinach, kale, brussel sprouts, cauliflower, and cabbage.

7. Olive Oil- A great source of healthy fat and powerful plan nutrients, this oil also has antioxidant and anti-inflammatory properties and decreases bad forms of cholesterol while boosting good cholesterol.

8. Beans and Lentils- These are very high in protein and fiber and contain powerful levels of antioxidants.  These nutrient dense foods help burn body fat and stabilize blood sugar.

9. Yogurt- Rich in Vitamin A, calcium and probiotics (good bacteria to help keep gastrointestinal tract in balance), yogurt is a must.  80% of your body’s immune system is in the gastrointestinal tract, so probiotics can be your first line of defense against sickness.  Calcium forces fat out of cells and into the bloodstream where it is more quickly burned off.  If your body doesn’t get enough calcium, the fat stores are retained and grow steadily. 

10. Green Tea- Green tea has high anti-viral and anti-bacterial effects and its benefits keep expanding.  It is good for the heart and immune system, improves blood flow, is high in antioxidants that fight inflammation, has mood-elevating properties and prevents the absorption of fat.

These ten foods, when put into your nutrition plan, will yield amazing results not just on the outside, but will have you feeling healthy on the inside as well.  If these foods aren’t in your plan, get them as soon as you can and begin to feel the benefits from just eating better.

Ben Warstler is the creator of The Former Fat Kid Fat Loss System and the owner of Groundbreaking Fitness, LLC.  For over 10 years Ben has helped hundreds of clients reach their fat loss goals while training less than an hour three times per week.  For more information on The Former Fat Kid Fat Loss System and how it can help you burn unwanted body fat with minimal equipment and without long boring training sessions, visit http://theformerfatkid.com

If one muscle group caps off a physique more any other it has to be the deltoid muscles. A wide pair of shoulders gives that aesthetic appeal creating a V-taper while making your waist look smaller than it actually is. Any type of movement requiring the upper body uses the shoulders for movement and control. Strong deltoid muscles also provide strong protection against injuries.

Below I am going to outline a some special intensity enhancement techniques to really blast your delts.

1. On the shoulder pressing movements, you want to keep the tension on your deltoid muscles. The way you do this is not to lock your arms out at the top of the pressing movement.. By not pressing the weight until your elbows lock you keep constant tension on the shoulders and away from the triceps. This allows you to overload your muscles without your triceps failing first.

2. When performing side lateral raises don’t stop at the end of the set as you normally would. Keep your elbows just slightly bent and the dumbbells by your sides, stand straight up with your chest forward and shoulders back. Raise the weights straight out from your sides completing a half of a regular rep. Do about 6 reps. This hits your side lateral deltoids directly and you will certainly feel it!

Try these little tricks the next time you train and you will be busting out of your shirts in no time!

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at http://dadfitness.rxsportz.com. Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit http://dadfitness.rxsportz.com

If you recall yesterday, I wrote to you about Nick Nilsson’s “bailout” sale he’s got going on all seven of his training ebooks.

If missed it, he’s offering a 50% discount on ALL of his books until Midnight on Friday, Feb 6th – all you need to do to get that 50% off is sign up for the email course of the book you want and you’re set. Heck, you can sign up for as many courses as you want!

So today I wanted to give you some info on his Muscle Explosion program.

If you’re looking for some fast muscle growth, this is an excellent program to consider. It’s only 28 days long but MAN, those 28 days are tough. You really have to WANT to get big to do this one…but the results are just AMAZING.

After all, you bust your tail at the gym to load PILES of muscle onto your body…thick, meaty pecs, a back so wide you could show a movie on it, biceps that jump out in eye-popping peaks, legs like tree trunks…

You know what I mean…

…you want to build the kind of muscle that TURNS HEADS when you walk down the street…

…and you want the kind of STRENGTH that makes all your friends and family think of YOU as a HUMAN FORKLIFT when it’s time to move heavy furniture…

But my question to you is this…and I want you to think about this honestly…is the program you’re currently using GETTING YOU THERE?

I’ve had a chance to review a copy of Nick’s Muscle Explosion program and I have to say, this is one POWERFUL program…it WILL get you there…

This program takes you by the hand, tells you what to do every step of the way, and then gives you the SOLID KICK IN THE PANTS that you NEED to REALLY take your physique to the limit.

Check it out here while Nick’s still got his insane 50% off thing going (you’ve got 4 more days)…

http://www.fitstep.com/muscle-explosion/explosive-muscle-building.htm

Sign up here for the complimentary course that goes with it to grab your 50% discount link:

http://www.fitstep.com/muscle-explosion/explosion-opt-in.htm

Yours truly,

Arthur M.
Online Muscle Fitness
http://www.healthybiz2000.com/rxsports/

by Sean Barker, CPT
 
For you guys who sat back to enjoy the game and consumed an extra 1200 calories (which is the average excess calories consumed during this day!) I know how you feel as I have my fix of beer, wings, and caribou sausages during NHL playoff time.

So here is what you should do to get over that football food hangover.

“Forgetta bout’ it!”

One meal won’t make you fat. Even one day of downing beer and chicken wings won’t do it. You might feel bloated from all the salt and fat but that is only water weight which will go away in a day or so ONLY if you get back on track with your workouts and healthy eating right away.

Start the next day off with a healthy high protein breakfast, drink lots of water and get in a high intensity workout of weight training and interval cardio that will help to jumpstart that metabolism and sweat out all the excess water you are holding from eating that Super Bowl full of artery clogging potato chips.

Most diet plans actually recommend a cheat day once a week to eat what you want without sabotaging your weight loss goals. I like to look at it as a “reward” meal opposed to cheating which sounds like you are doing something bad. This gives you a mental break from your weekly planned meals as well as there are some biological benefits to consuming excess calories every so often when you are following a weight loss plan. The excess calories convinces your body that you are not starving and it will continue to burn bodyfat as you return to your healthy eating patterns.

But you can only benefit from your reward meals if you follow a structured workout and diet plan 90% of the time. This is what makes The Dad Fitness System so effective for busy dads and how you can lose that beer belly while still enjoying some of your favorite foods without the guilt.

Whether it’s the Sunday football game with the guys or wing night at your local pub, enjoying a reward meal once a week while following your fat loss plan will keep you burning fat long after those other guys following those starvation diets give up before the next big game rolls around.

For more workout and nutrition tips visit this site: http://dadfitness.rxsportz.com

So one of the most common things I hear these days amongst all the economic trouble going on right now is “where’s MY bailout?”

Well, I found it for you!

You see, a good friend and colleague of mine, Nick Nilsson, has apparently lost his mind. Okay, if you’ve seen any of his unique exercises before, you may already know that

Anyway, Nick just dropped me an email last week to let me know that for the next FIVE days (until Midnight on Friday, Feb. 6th), he’s slashing the price on all seven of his books in HALF because nobody who really NEEDS a bailout seems to be getting one! That’s 50% off and I have to say, his stuff is already dirt-cheap. Taking 50% off on top of that is just insane…but YOU get the benefits.

Nick’s got some amazing books and programs to choose from…this is really effective, results-producing stuff. Nick is definitely the real deal when it comes to training.

HOW TO GET YOUR 50%…

You’re going to get the link to buy each book at 50% off when you sign up for any of his complimentary email courses. Sign up…grab the link…get the books for cheap. Simple as that! Sign up for as many as you want – lots of great info to be had here!

Here are the links to the web pages for the course for each book. I’ll also include the link to each book directly so you can learn more about them, too.

And, be sure to check out the info below on his Metabolic Surge program – 36 days targeted to rapid fat loss while preserving lean muscle mass. Great program…

– Metabolic Surge – Rapid Fat Loss —

Sign up here -> http://www.fitstep.com/metabolic-surge/surge-opt-in.htm
Learn more here -> http://www.fitstep.com/metabolic-surge/metabolic-surge-rapid-fat-loss.htm

– Muscle Explosion – 28 Days to Maximum Mass —

Sign up here -> http://www.fitstep.com/muscle-explosion/explosion-opt-in.htm
Learn more here -> http://www.fitstep.com/muscle-explosion/explosive-muscle-building.htm

– The Best Exercises You’ve Never Heard Of —

Sign up here -> http://www.fitstep.com/Bestexercises/best-exercises-opt-in.htm
Learn more here -> http://www.fitstep.com/Bestexercises/bestexercises.htm

– The Best Abdominal Exercises You’ve Never Heard Of —

Sign up here -> http://www.fitstep.com/best-ab-exercises/best-abs-opt-in.htm
Learn more here -> http://www.fitstep.com/best-ab-exercises/best-ab-exercises.htm

– Gluteus to the Maximus – Build a Bigger Butt NOW! —

Sign up here -> http://www.fitstep.com/bigger-butt/gluteus-opt-in.htm
Learn more here -> http://www.fitstep.com/bigger-butt/how-to-build-a-bigger-butt.htm

– Hybrid Training —

Learn more here -> http://www.fitstep.com/hybrid-training/hybrid-training.htm

– Specialization Training —

Learn more here -> http://www.fitstep.com/Specialization/specialization-training.htm

It’s no secret that rock hard rippling abs is something that every man or woman desires. Not only do washboard abs have great value but they also give you a strong core which is the cornerstone of physical fitness.

If you know the correct exercises and how to do them, washboard abs aren’t hard to achieve. I am now going to show you how to get washboard abs with three of the best exercises for washboard abs. These are applicable to both men and women.

Although there are many people who workout tirelessly to get to the perfect set of washboard abs, most of them don’t seem to achieve their desired results. But if you add these exercises to your routine, you should see results.

Crossover Crunches. This is the first of the exercises for washboard abs we’ll be talking about.

Here’s how to do it:
Lie flat on your back with your legs bent at the knees and feet flat on the floor.

Cross your right leg over your left leg with your ankle touching your left knee.

Put your fingertips on your head so that they are right behind your ears.

Start with the motion of a crunch but twist your torso so that your left elbow touches your right knee.

Go back to your starting position and then repeat as many times as desired and then switch over and do the same for the opposite side.

The Bicycle Maneuver. The second exercise in the workout routine.

Here’s how to do it:
Lie flat on your back with your legs bent at the knees and feet flat on the floor.

Put your fingertips on your head so that they are right behind your ears.

Push your back down on the floor, flattening its arch and hold this position.

Raise your knees to a 45-degree angle and execute a slow bicycle movement.

While doing this, bring your left elbow to touch your right knee and your right elbow to touch your left knee.

Make sure you breathe evenly throughout this exercise.

The Half Curl. This is the last exercise in the workout. It generally works really well and is a very effective exercise.

Here’s how to do it:
Lie flat on your back with your legs bent at the knees and feet flat on the floor.

Place your palms spread out on your thighs and take a breath. Curl till your fingertips reach up to your knees as you let out your breath. Return to your initial position.

Remember not to tuck your chin into your chest but to keep your head up during this exercise.

These exercises effectively show how to get washboard abs. They are not very easy and they aren’t meant to be because you have to work hard to get the results you want . But once you’ve reached your goal and get those much-desired abs, you’ll realize they’ve been worth all the effort!

http://fatlosslifestyle.com

I am going to let you in on something shocking. Cholesterol is not the major culprit in heart disease. I know this may be hard to believe after all we have heard about the dangers of high cholesterol from our doctors, and the media. But the truth is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits in heart disease, it is those foods and any other thing that causes inflammation in your body that is the major cause of heart disease (as well as diabetes and high blood pressure).

So what is cholesterol and why do we need it?

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. It’s an important part of a healthy body because it’s used to form cell membranes. Cholesterol also aids in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K. It is the major precursor for the synthesis of vitamin D and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).

So how could something so good be so bad?

Cholesterol has been wrongly accused because upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that is there to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.

To blame cholesterol for heart attacks would be the equivalent of blaming increased police security in a high crime area. It was not the police that caused the crime, they were just placed there in response to the crimes.

So a more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries?

We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. Any food that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave you with? Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 rich foods will dramatically decrease inflammation in the body (salmon, organic eggs, walnuts and sardines).

What about your cholesterol medication?

Some may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statins (cholesterol lowering drugs). The most common side effects reported are fatigued, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. Most people on statins complain of neck, back or leg pain.

Millions of Americans are now on cholesterol lowering drugs, but the number of people suffering from heart attacks and heart disease is only increasing. Let’s take a personal responsibility for our health and truly get to the root of the problem. Managing your diet and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.

Now that you understand the effects of cholesterol on your body, learn more about how your diet affects your health here: 5 Essential Truths – yours for Free Here. You can also learn much more about losing weight, living healthy, and great food in The Diet Solution Program.

Secret Training Tip #221 – Hip Flexors AREN’T Evil…Do They Hold The Key to Faster Running Speed?

By Nick Nilsson

If you believe the magazines, you want to do everything you can to eliminate the hip flexors from your abdominal training. But can this bit of advice actually be HURTING your speed?

The mere mention of the hip flexors often sends personal trainers into a tizzy.

“Do whatever you can to eliminate them from the exercise!” they scream.

And, for a lot of people, this CAN be decent advice. TIGHT hip flexors can be a huge contributor to lower back pain. TIGHT hip flexors can cause what’s called “anterior pelvic tilt”…this is your hips tipping forward because your hip flexors are pulling them forward when the lower back and abdominal muscles aren’t strong enough to oppose that pull.

Now, you’ll notice I highlighted the word “tight” in the sentences above.

STRONG hip flexors present no such problems, especially when balanced by strong abs and lower back muscles.

It’s only when those hip flexors are never stretched and tighten up so they constantly pull forward on the hips that they present a problem.

Hip flexors are definitely NOT evil.

In fact, hip flexor strength is one of the greatest limiting factors when it comes to running speed!

If you’re an athlete, or if you train or coach an athlete, listen up.

A constant focus on doing exercises that eliminate or minimize the hip flexor involvement will slow down maximal running speed.

I’ll tell you why…

In your head, picture somebody running…notice what happens each time they bring their leg forward. Looks like the hip flexors might be involved in that, doesn’t it!

When you strengthen and TRAIN the hip flexors for explosive power, you can significantly (and very QUICKLY) boost running speed. Your body is able to bring your legs forward faster and you’ll be able to accelerate faster.

Who do you think is going to win the race…the person with the faster stride turnover or the person with the slower turnover (assuming their strides are equal in length). Big duh.

The single most effective exercise you can do to increase running speed quickly in a person is not squatting or power cleans or anything like that. It’s explosive hip flexion.

Now, it IS true that the hip flexors are highly involved in the sit-up exercise. But I’m definitely not recommending you do ballistic, explosive sit-ups to work the hip flexors.

You’ll be much better off doing direct hip flexor work using bands or cables. Bands especially are excellent because you can explode strongly against them without having to worry about decelerating the resistance…the stretching of the band takes care of that for you.

So first, get yourself some training bands (if you don’t have them or can’t get them, a low pulley cable with an ankle harness will work just fine). I got my bands from here:

http://www.fitstep.com/goto/ironwoody-bands.htm

The simplest exercise you can do is to attach a band to a solid object down near the ground (or use the low pulley with the ankle harness). Loop the other end over your thigh. Hold onto something solid then EXPLODE up against the band.

The exercise itself looks like you’re trying to knee somebody in the gut as hard as you can. Simple as that. Do it against resistance and do it explosively. This will do more to increase your running speed than squats ever will.

[If you're interested in seeing more explosive hip flexor exercises, I'll have a link at the end of the article]

To prevent that tightening problem I mentioned above, be sure to stretch your hip flexors after every session and regularly throughout the day if you spend a lot of time in a seated position (which puts your hip flexors in a shortened position for many hours at a time).

To stretch them, drop down on one knee like you’re in a lunge position then just lean your upper body back. You’ll feel a great stretch along the front of your thigh up through your hip flexor. Hold for 20 to 30 seconds then repeat on the other leg.

CONCLUSION:

Hip flexors are NOT evil.

They’re CRITICAL, especially if you want to improve running and/or leg speed (I say leg speed because it’s important in skating as well and I can’t really call that running!).

By properly strengthening the related muscle groups (abs and lower back) and by stretching the hip flexors, you’ll have no problem keep proper alignment in your body AND you’ll experience great improvements in speed performance.

For pictures and video of explosive hip flexor exercises, click this link:

http://www.fitstep.com/Misc/Newsletter-archives/issue65-flexors.htm

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

By Nick Nilsson

That’s the question…do you need to be so stiff and sore you can
hardly move or scratch your nose in order to get maximum
muscle-building results? Find out here.

Anybody who has ever touched a weight knows the feeling…

It happens the first time you do squats or deadlifts…the first time you do negative-only training…the first time you do an exercise you’ve never done before…

Ironically enough, as painful as this feeling sometimes is, it can actually be quite addictive! Many people I hear from actively seek out ways to make themselves sore because they love that feeling of soreness. To them, it’s an indication that they’ve made progress…that they’ve accomplished something in the gym.

Without that soreness to give them feedback, some people feel they haven’t really done enough.

This has led to some pretty insane training methods and programs, let me tell you.

But here’s the deal…even though I’m personally known for creating unique exercises and programs that no doubt result in a LOT of muscle soreness, the major goal of these unique techniques is NOT to make you sore!

Yes, it’s a common side effect, but if I wanted to dole out pain, there are much more targeted ways of doing THAT. Cripes, just drop a weight plate on your foot – there’s pain for you…lots of soreness, too.

My goal is not to induce soreness but to induce a training effect on the muscles through the application of unique training methods.

Pain is NEVER the goal. Adaptation is the goal.

So, IS muscle soreness required in order to achieve a muscle-building effect on the body?

No.

Simple as that.

I won’t get into all the specifics of HOW muscle soreness comes about (there actually is debate on the mechanisms by which Delayed Onset Muscle Soreness operates) but muscle soreness is simply an indicator that you’ve done something your body is not used to.

It CAN be an indication that what you’ve done will result in muscle growth but there is no guarantee. I can make a person sore from doing a set of 100 reps on the bench press but do you think that will result in significant muscle growth? The load simply isn’t great enough.

Heck, the most soreness I EVER experienced in all my life didn’t even come from weight training! It came from running (and walking) a 20 km race without training for it (back when I was 16 years old and crazy). I was sore all over before I even FINISHED. Two hours later I could hardly move. And I can promise you, I didn’t gain a pound of muscle from THAT experience.

I’ll be honest with you…I’ve been weight training about 18 years and I very RARELY get any significant muscle soreness anymore (i.e. the kind that makes you walk funny or have a hard time scratching your nose). It takes a LOT for me to get even mildly sore. All those unique exercises and programs I’ve done over the years have resulted in muscles that have pretty much seen it all.

Even when I perform an exercise I’ve never ever done before or done a program that is totally new to me, soreness is never significant.

Yet, my results ARE.

I’ll give you a specific example. In my Muscle Explosion muscle-building program (the link below), I’ve included a week where you perform ONE exercise 5 days in a row for more than 200 sets (I like to use deadlifts).

–> http://www.fitstep.com/muscle-explosion/

Without getting into the specifics of the program, I generally gain about 5 pounds of muscle in this single week alone, just based on this style of training. And even with that extreme workload, I RARELY experience ANY soreness.

Yes, my nervous and muscular systems are pretty well trashed at the end of those 5 days but soreness? Not much to speak of.

I’ll say it again…soreness is an INDICATOR of the potential for muscle growth NOT a requirement.

Here’s another example…any professional athlete.

Do you think an athlete who wants to gain muscle will pursue a program where excessive muscle soreness prevents them from practicing or affects the mechanics of their sport?

Absolutely not. Their coaches wouldn’t permit it.

Muscle has no brain. All it knows is when it needs to adapt to a workload greater than what it’s accustomed to. A targeted increase in workload will (generally) result in an increase in muscle mass, when all other factors are accounted for (like nutrition, recovery, etc.).

So where does that leave the trainer looking to build muscle?

Train to improve your performance. Try new techniques, programs and exercises.

But for crying out loud, DON’T train with muscle soreness as a major goal and DON’T worry if a training program doesn’t immediately make you sore. You’ll get results from overloading your muscles, eating enough quality nutrition to support the muscle-building process and recovering enough between workouts.

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at http://www.fitness-ebooks.com. He can be contacted at betteru@fitstep.com.

by Sean Barker, CPT
================================

1. Start your engines

As your old high school gym teacher might have led you to believe, stretching before weight training is not the best way to warm-up. Recent reports show that static stretching before exercise can reduce muscle strength. Stretching relaxes your muscles, so why would you want to relax your muscles when you need to lift explosively during weight training? The proper warm-up for weight training should involve 5-10 minutes of Dynamic mobility movements. These drills help improve active range of motion and activate the nervous system. Exercise like bodyweight squats, pushups and lunges help to fire up the nervous system, increase blood flow and fluid to the surrounding joints in preparation for intense lifting. In addition, a couple acclimation sets of the first exercise in your workout will get you prepared to train with your maximal weights.

2. Train What You Don’t See

One of the most common complaints you hear from long time lifters is a chronic shoulder problem. This is mainly due to imbalances in their exercise selection where they perform more pressing exercises like bench presses than pulling exercise like bent over rows. You should be doing equal exercise volume in the horizontal push and pulls as well as the vertical push and pulls such as shoulder presses and chin-up variations. This will ensure proper balance for the muscles you don’t see in your back to prevent tight upper back muscles, which contribute to most shoulder problems. Including some old school traditional pushups in place of bench presses also allow your scapula muscles in your upper back to move freely enhancing shoulder health unlike any lying bench press movements. Pushups are referred to as a “close-chain” exercise because during these movements, your hands or feet are in a constant, fixed position (usually on the ground) during the exercise.

3. The New Cardio

High intensity interval training has been proven to be nine times more effective than steady-state cardio for burning fat. You don’t have to do cardio in the traditional form of what most people think. People were burning fat long before treadmills and stationary bikes with old-fashioned manual labor. You need to be doing high intensity exercise that revs up your metabolism each and every workout. You could run, sprint, swim, lift weights, do supersets with weights. Remember you don’t really burn much fat when you are actually exercising, except for a small amount of fatty acids that are in your bloodstream. It’s the calories your body burns during the other 23 hours of the day that count. With exercise and a clean diet you will put your body in a caloric deficit, which is still the ONLY proven way to melt off that unwanted fat.

4. Times Up

Standing around chatting about the news of the week for 5 minutes in between sets is not the most effective way to get a great workout. Keeping track and shortening your rest periods between exercises is an awesome away to burn calories and increase your conditioning. There is a BIG difference in “keeping track” of your time in your head and actually using your watch. Most people don’t realize how short a 60 second rest period is once they start watching the clock. Increasing training density by shortening or eliminating some rest periods in between sets is a great way to get a lot of workout volume done in a short amount of time. Keep your headphones on to avoid unwelcome distractions and keep your eye on your watch!

5. Be Cool

You started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school Static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds. Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency. This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.

6. Spice it Up

Most training research shows that your body begins to adapt to a training program after 6 weeks. More specifically, you adapt to the rep range before everything else. Like the saying goes, “variety is the spice of life”. The same holds true for weight training. Ten reps might sound like a nice even number to aim for during each sets but that doesn’t mean it’s the most effective. For strength gains stick to the 1-3 rep range. For muscle growth work in the 4-6 rep range. For fat loss keep reps higher in the 10-12 rep range. Vary your workouts to prevent your body to adapting to the same training stress.

7. Failing To Plan

“If you fail to plan, you plan to fail”. This rings true with a proper workout program as well. All of these workout secrets should be part of a long-term training plan. Certified personal trainers spend years learning proper methods for kinetics and exercise design. So why do everyone think they can just slap together a bunch of exercises and think it’s going to get them the results they are after? Plan your workouts based on your goals. Are you looking to lose fat, build muscle or get stronger. It’s better to focus on one in each training phase. The most common method most gym rats might use wither they know it or not is Linear periodization. This is when the reps are decreased and the loads are increased over a period of time.

Recent training research has shown that a method of structuring your workouts called undulating periodization – has proven to be more effective in inducing maximum muscle gains when compared to traditional linear periodization models. Rotating from heavy (4-6 reps), to medium (8-10 reps) to light (12-15 reps) all in the same week will ensure your make steady progress and prevent that dreaded training plateau.

For more workout tips for busy dads check out:
http://dadfitness.rxsportz.com

By Nick Nilsson

Learn the parallels between dieting and the biggest financial
crisis of our time. And no, it’s not because
both are painful and leave you hungry!

Now, let me be clear right off the bat…if you think I’m going to make a joke here about how your Freddie Mac and Cheese ends up on your Fannie Mae, you’re wrong…I would never do such a thing.

What I AM going to do is draw some parallels about how the financial mess the United States is in can actually help you understand how dieting affects your body, and in turn, can help you get better results in your fat-loss efforts and, of course, make you millions of dollars richer in the process.

I’m going to drift around in between finance and nutrition here – I know, they’re two almost identical subjects but, try to bear with me.

And keep in mind when you read this, I’m no financial expert. If something isn’t 100% right, the SEC isn’t interested in small fish like me so I wouldn’t bother mentioning this article to them…

1 – The Boom Years

Your body is designed to store fat. Its how we’ve survived as a species over the millennia. When famine hit, it was always the individuals who could best store and use fat who survived. Evolution wasn’t concerned about the potential for muffin-top when it loaded our bodies with easy-to-fill fat cells.

So when times were good (like in the U.S. housing market a few years back), those fat cells were getting filled up like crazy! Everybody was seeing their house values (i.e. waistlines) expand.

Now, greed operates not only in the financial markets but at the buffet table as well. The less regulation there is, i.e. portion and food quality control, the more things start to get unbalanced and the more potential there is for gluttony.

Some people were buying houses they really couldn’t afford which is a parallel to some people eating the crappy food (i.e. pretty much anything that comes directly to you through a window). It compromises your health in the long run.

Heck, you can think of eating at McDonald’s sorta like getting an adjustable rate loan…you’re fine for the first little while but suddenly BAM. Your rate adjusts and it’s time to bust out the fat pants.

But hey, while you’re still in those first few years of your Adjustable Rate Mortgage, life is good. You may not look like you’re gaining a lot of fat (it’s all settling into those spaces between your internal organs) or setting up your financial markets for a crash until the moment of truth hits.

Then the balloon payment comes due, your mortgage doubles and you start blowing out the seams on your fat pants.

The internal workings of your system have been so corrupted by deregulation (and coagulation) that your markets can barely function. Your blood pressure is going up faster than a CEO’s retirement bonus because your body is carrying too much debt around your waistline.

2 – The Crash

So it’s time to diet. And you want to lose that fat FAST. So you immediately drop your calories to near starvation level. Of course, in the stock market, a strict diet looks a lot like a crash. Your body views it the same way.

Panic sets in. Just as brokers start selling off stock, your body starts getting rid of things it doesn’t want to carry around.

And, of course, the greater the panic, the stupider the brokers (and your body) get. When you crash diet, your body tends to burn MUSCLE more than fat. Just like a broker selling off the good stocks that can help him recover from a crash.

It’s the FAT you want to sell off, not the muscle.

But a big crash [diet], which was set up by the previous gluttony [the result of excess deregulation, akin to asking a 4 year old to guard the birthday cake], you’re now attempting to accomplish very quickly what should normally happen over a longer period of time.

If you were to experience a slow economic downturn, your ability to get rid of the fat is much better, allowing you to streamline your portfolio smartly rather than just trying to get rid of everything all at once. You cut your calories, increase your activity and gradually lose the fat.

3 – Market Instability

If you’ve got a retirement savings plan and you’ve looked at it recently, you’ve probably seen a graph that does up and down just like the numbers on the scale of a yo-yo dieter.

The crash is followed by a binge of people buying cheap stocks (because the price is so low and because that Kentucky-fried birthday cake just looks so good), followed by another crash, followed by another binge. And so on.

This constant cycle of crashing and rebounding does nothing to stabilize the economy. It only makes you want to eat more and makes you fatter.

4 – The Great Depression

Now you’re really feeling bad about yourself. You’ve gained back all the weight you lost when you crash dieted only you lost muscle and gained back fat.

You’re in the middle of a great depression. What’s it going to take to snap out of it?

5 – The Two Magic Words

I’m talking BAIL OUT, right! Government to the rescue, right! WRONG.

Look at how well the bail-out worked. The stock market keeps tanking and keeps yo-yo dieting. Until the government takes high fructose corn syrup out of the food-lobby pyramid, you can be pretty sure the government isn’t going to solve your weight problems.

Now come the REAL two little magic words that will make everything okay…Personal Responsibility.

I am VERY sure there are predatory lenders out there who convinced people that they could afford homes that they really couldn’t just as I’m sure there are food manufacturers trying to convince you that Lucky Charms are healthy because they suddenly contain calcium…

When you get down to it, nobody is holding a gun to your head to eat that last chunk of Texas Toast with extra cheese, butter and frosting. Just because something is available doesn’t mean you HAVE to insert it into your face (or sign the paperwork that says you’re fine with 5% APR jump on your mortgage when it resets).

When you put Personal Responsibility into practice, you take CONTROL over your finances and your nutrition. You realize that the world does not owe you a lean body…it’s something you have to work for and make an effort for, just like it takes work and effort to pay your mortgage every month.

If it sounds too good to be true…well, you know how the rest of THAT goes…

In this case, it’s a lesson Wall Street should learn from Sesame Street. Like Cookie Monster says, cookies are a “sometimes” food – meaning if you’re greedy all the time, it’s going to eventually catch up to you and you’ll have to pay for it (unless you’re AIG, apparently, in which case you’ve got a license to keep on partying without any hint of accountability – I guess the parallel to that would be liposuction!).

So how do you take the next step? Glad you asked! I’ve got links to a number of excellent fat-loss programs you can use to take control over your life and put that newfound Personal Responsibility to work!

Metabolic Surge – Rapid Fat Loss
by Nick Nilsson (that’s me!)

http://www.fitstep.com/metabolic-surge/

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at http://www.fitness-ebooks.com. He can be contacted at betteru@fitstep.com.

Exercise is important for a number of reasons. It provides cardiovascular health which keeps the body looking and feeling younger. Exercise helps improve immunity and keep disease at bay. Pilates’ workouts are a part of that exercise equation.

What is Pilates? Many people think that it is just a dainty workout for people who are already in shape. These people believe it involves stretching, bending and eating celery to maintain the body, but don’t believe it has anything to do with fitness. For those who think along those lines, you might actually be surprised by the truth behind Pilates.

Pilates is a workout developed by Joseph Pilates that uses the idea of contrology. It balances the body through a series of controlled movements designed to stretch and build muscles in the body.

Anyone can do Pilates. The moves sound intimidating like the downward facing dog, but it isn’t sinister skinny people speak I promise. Your body might need a bit of time to adjust to the positions in the beginning, but that’s usually the case with any exercise routine. Those who have taken up the Pilates workout have come to love it and swear by its results.

The way Pilates was developed involved using a series of ropes and pulleys. More modern Pilates styles like the Windsor Pilates workout program don’t use such a contraption, but a mat and other small pieces of equipment to bring the amazing results some people have experienced.

The main target of Pilates is the core. Our core is the center of our body. It supports the rest of our body and resists injuries that are a result of poor muscle development in the core which includes the abdominals and the back muscles.

Pilates’ workouts keep the core muscles in mind through every movement and routine. As you work, you’ll see your stomach become shapely and defined. You can even get a six pack if you want it from the help of a workout like this. Building muscle through Pilates burns fat when combined with a decent eating plan.

Pilates has six principles that are built into the workout routines: breath, concentration, control, centering, flow, and precision. The entire body is connected and by working all of the muscle groups, the body becomes a lean machine that can handle anything.

Pilates’ classes can be taken at a gym, a private studio, or through a DVD series of workouts if you exercise at home or are limited on time. With Pilates, you won’t be running around or lifting heavy weights, but your body will get a deep workout that will change its shape. Pilates works well for people who can’t handle vigorous exercise.

When do most people join a gym? It’s during the beginning of the year. If you are trying to begin the year with a healthy exercise regimen and save money on membership fees, consider a homemade workout where you are the only piece of equipment.

Advertisers sure know their job. They could sell ice cubes to Eskimos if they had a mind to. Instead, they spend their time selling us on the latest exercise equipment. Two hundred dollars later, you have no room in your house for whatever you bought and you are still no closer to starting your exercise program.

Whether you are busy or just out of other options for a workout, try creating your own workout that requires nothing other than yourself. It is not as hard as it sounds to do. Each muscle group can become strong and toned with consistent exercise sessions.

Suggestions for Exercises

1. Pushups – No one likes these but they are quite effective. Pushups work the triceps, chest, and abs. Begin with your knees on the floor until your arms gets strong enough to perform pushups on your toes.

2. Crunches – Crunches are more effective than sit ups because they reduce strain on the neck and lower back. Simply push your lower back into the floor and curl up about 45 degrees. Crunches can be done with a twist towards the outside of the body to work the oblique muscles. Holding the upper body stationary and lifting the hips works the lower abdominal area.

3. Walking – It’s one of the best exercises for people of all fitness levels. You can take brisk walk through your neighborhood for 30 to 60 minutes most days of the week for a great cardiovascular workout.

4. Jumping jacks – Everyone used to do jumping jacks in gym class as a kid. Performing jumping jacks for even five or ten minutes at a time is an intense cardio workout. Exercise is cumulative—even shorter workouts throughout the day add up. Try doing jumping jacks during commercials for a quick pick me up.

5. Jumping rope – When it’s raining out and you can’t go for a walk, try jumping rope indoors. Jumping rope will get that heart rate up fast and keep it there. Alternate jumping rope with other weight exercises for an interval workout.

6. Lunges and squats – Both of these moves work the lower body muscle groups. For thinner thighs and a toned butt, perform these exercises every other day, twice a week.

Any exercise that uses your own body weight will build muscle. As you lose weight, you may have to add hand weights to get the same intensity but that’s okay. Remember to warm up and cool down before and after your workout, respectively. Vary your exercise routine with cardio and weight-bearing elements.

———-
More Bodyweight Workout exercises

Exercise and eating healthy keep our bodies feeling young and free of disease. Sometimes, it’s hard to find the time to exercise, no one will argue that. One way to get into the groove, without taking huge chunks of time to make use of a gym membership or wasting money on equipment that will just collect dust, is to ride your bike.

Some people have tried what seems like everything to find an exercise that works for them and fits into their schedule. We can join a gym but if we never go we are not losing pounds but instead just dollars from our pocket. Ever wonder what people did before there were workout facilities?

They used what they could to get a good workout each day – that’s what! They made the most of their resources. One valuable piece of equipment for exercising that almost everyone has already is a bicycle. Remember learning to ride as a kid? It was hard but oh so much fun. Once you learned, you rode without hands, through the woods, or down steep hills without your feet on the pedals.

Bike riding can be just as fun and athletic as when you were a kid. Warm or cold, a bike ride provides excellent fitness for young and old alike. Don your helmet and pump up those tires. If you haven’t ridden in years, visit a bike shop and find the perfect bicycle for your fitness level.

Besides fun, bicycle riding is a great source of exercise for anyone of any age. What are the benefits of riding a bike? Bike riding is a low impact exercise. For people with knee or other joint injuries, riding a bike won’t hurt those joints. In fact, riding a bike strengthens the muscles in the legs and the buttocks so help ease the pain in your joints.

When you have some time, hop on your bike and take a scenic ride through the neighborhood. Most bikes have tension levers to adjust for a harder or easier ride up and down hills. Mountain bikes are good for neighborhoods with rocky terrain.

If you live in an apartment, opt instead for a stationary bicycle. Even when it’s raining outside you can still get a great lower body workout without having to brave the elements. You can ride a stationary bike with hand weights to increase your heart rate. Add a few military presses, chest presses, or shoulder lifts to your bike riding routine.

Stationary bikes come in many styles. There are bikes that look similar to the bike you might ride outside. Others have a fan in the front wheel that produces wind as you ride the bike. For people with bad backs, a recumbent bike allows the rider to relax back while still getting a good workout. Stationary bikes have electronic monitors so you can measure heart rate, speed, and distance traveled during the workout.

Riding a bicycle was fun as a kid and can be fun again for exercise as an adult. Ride alone or with your family. Use an outdoor or indoor bike depending on your fitness level and preferences.

Arthur M.
Health and Physical Fitness
www.healthybiz2000.com

The biggest problem area of our bodies is our midsection. Many people, especially women, want to be able to wear a variety of clothing of their choosing and be able to show off the midriff area when the weather gets warm. With this workout, you can begin getting your abdominal muscles in great summer shape.

Our lives are so busy that we barely have time to eat let alone exercise. We do manage to find time to eat but it is often the wrong things or at all the wrong times (midnight snack anyone?). This workout will improve the look of your midsection and the rest of your body as well. The exercises for your abs are combined with cardio intervals to raise your heart rate and burn fat.

The 21 Minute Abs Makeover has six exercises for designed just for the abdominals. The abdominals are divided into three parts: the upper, the lower, and the oblique which are the abdominal muscles on both sides of your body. A good workout for the abs includes exercises that will work every part of your midsection creating a balanced look. If you just work the upper abs, you’ll end up with a four pack of abs, a pooch below the belly button, and love handles – not a good look for anyone.

Each abs exercise is performed for a certain number of repetitions and then you quickly move to the next in the set. After each exercise is performed, it’s time for the cardio portion of the workout. For two minutes you perform a high intensity routine like jumping rope or a kickboxing move such as front or rear kicks. To some that may not seem like much, but two minutes can feel like a lot longer time than it is when you’re moving fast.

After the two minutes is up, the process begins again. You perform the abs exercises again and the two minute cardio burst a second and a third time. The entire workout is supposed to take 21 minutes. At first it will probably take you longer until you get used to the workout and the various moves associated with each part of the routine.

Along with any workout, eating healthy is the other half of the work that will bring the best results. Following a plan that advocates eating fruits, vegetables, lean meats, and whole grains will keep you from being hungry while whittling the fat away from those fabulous looking abs you are working so hard to develop.

The 21 Minute Abs Workout is designed to fit into any schedule no matter how chaotic and full it might be. The abs muscles don’t need to rest like other muscle groups when you do weight bearing exercises. This workout can be done every day when you have about half an hour to spare. It can produce positive results when done consistently and coupled with healthy eating patterns.

—————
Arthur M.
Online Muscle Fitness
http://www.healthybiz2000.com/rxsports/

Life is all about balance.

At least I think so.

So does hormone expert Dr. Holly Lucille.

Holly’s idea of balance goes beyond day-planners and schedules. She talks about “internal” balance: Balance between your natural hormones to help create energy,  lower bodyfat, and jacking up your sex.drive.

Good stuff.

I wanted to give you this today. It’s an excerpt from Dr. Lucille’s fantastic book,  “Creating and Maintaining Balance.”

Pick it up here freee:

http://www.naturapause.com/free-sample <— 26 pages of Holly’s book

Enjoy!

Are you sick of how busy the gym is at this time of year?

Do you want to use bodyweight exercises to burn fat and workout in the comfort of your own home?

If so, then Craig Ballantyne, creator of the Turbulence Training Fat Loss System, has some powerful bodyweight secrets for you.

On Saturday, Craig Ballantyne held the 1st-Ever Turbulence Training Seminar for an exclusive audience in a secret location in Toronto, where he showed TT users – from as far away as California – his new bodyweight interval training methods.

First, he shared his “patented” fat burning bodyweight circuit formula. By combining 8 exercises in a very specific manner, the TT Bodyweight Circuits give you…

- the same fat burning boost as interval training
- the same cardiovascular benefits of long, slow cardio
- improvements in your “core” strength

Craig even has some sample bodyweight workout videos up on his site:

=> http://turbulencetraining.rxsportz.com

(In fact, one of the men at the seminar was a firefighter, and he was raving to Craig about how the bodyweight exercises improved his core strength so that he was able to wear his firefighter gear without getting a sore back. He was thrilled and amazed by the power of bodyweight exercises – and he was a former bodybuilder, too!)

But the big TT secret Craig Ballantyne let out of the bag was his new focus on “Timed Bodyweight Intervals”.

The seminar attendees discovered all of Craig’s unique “timed” fat burning bodyweight circuits and supersets that could be done in short bursts, often paired with another non-competing bodyweight exercise to make things even more intense.

You’ll find out more about Timed Bodyweight Intervals in the TT February Workout of the Month. I can’t wait for you to give those a try!

After his presentation, he was overwhelmed by requests for the Turbulence Training Bodyweight DVD’s, and he made a special offer to those folks in attendance. But he also wants to extend this special offer to you.

Go this page to save $100 on the Ultimate Bodyweight Fat Burning DVD Solution:

=> http://turbulencetraining.rxsportz.com

To Your Health and Fitness,

Arthur M.
Online Muscle Fitness
www.healthybiz2000.com/rxsports/

I hope you don’t miss out on this.

On Wednesday, January 21st at MIDNIGHT (EST), all of the new free bonuses in the Dad Fitness System will be gone!

After Wednesday all these bonuses will be only available at their current retail value. So why not get them for FREE while you can? Busy dads around the world use Dad Fitness to get fit in only 3 hours a week .

The “proof is in the pudding” as they say. That reminds me, Dad Fitness also comes with an awesome recipe book for quick nutrition desserts!

And I know that if you are a busy dad who is juggling work, family and friends, I promise you with Dad Fitness you will get the body you want while still living the life you want. You have nothing to lose except that sagging beer belly. If you don’t love it, Sean Barker, the author of Dad Fitness, will personally give you your money back no questions asked.

So remember all the new bonus workouts will be removed from this incredible offer at MIDNIGHT (EST) on Wednesday, January 21st.

The clock is ticking on your health. Make sure you are there for your family for many years to come. Don’t waste any more time. Visit Dad Fitness to instantly download your workouts.

=> http://dadfitness.rxsportz.com

Sincerely,

Arthur M.
http://dadfitness.rxsportz.com 

PS.The real question you should ask yourself is what will the next year hold for you?

Will 2009 be any different?

Click Here To Be Different in 2009.
=> http://dadfitness.rxsportz.com

Don’t miss out on this special offer from Dad Fitness.

The Ultimate Workout For Busy Dads has just added 3 new FREE bonuses to the already jam packed fitness system for overweight busy dads. If you didn’t know The Dad Fitness System already includes 8 additional bonuses to help you lose that bulging belly in only 3 hours a week!

Check out all the details and get your copy here:

=> http://dadfitness.rxsportz.com

You’ll get 16 weeks of belly busting workouts, easy to follow nutrition programs for real guys, and all the tips and tricks to lose that fat you don’t want to carry around another year PLUS due to the Dad Fitness innovative exercise design it only requires 3 short workouts a week!

Don’t forget for 3 days only in addition to the 8 regular bonuses you get with the Dad Fitness package, your readers will also receive:

1) No Gym-No Problem, Dad Fitness Home Workouts
(Retail Value = $29.99)

Dad’s Fitness expert Sean Barker releases the Ultimate Home Workout for busy Dads who don’t have time to get to the gym. Full of fat blasting workouts you can do in the comfort of your own home before work of after the kids go to bed.

2) Fat Loss To Go-4 Minute Abs
(Retail Value = $39.99)

You want abs…you got abs! In this book Ed Scow, CPT and super busy dads shows you how to get those rock hard abs you’ve always wanted and the workouts only take 4 minutes! Add them to the end of your workout and you’ve just turned a great workout into a phenomenal workouts!

3) Perfect Posture in 30 Days
(Retail Value= $27.95)

Finally get rid of those nagging back pains and improve your posture so you can play with your kids or do things around the house. You CAN, and now personal trainer Vince Delmonte is here to show you how. Discover how posture can make you healthy and a few simple exercises that can radically improve your posture fast!

Don’t delay, because these new bonuses will NOT be available after MIDNIGHT on Wednesday, January 21st!

Visit this site to get the Ultimate Workout System For Busy Dads and all of your fast action bonuses:

=> http://dadfitness.rxsportz.com

Sincerely,

Arthur M.
http://dadfitness.rxsportz.com

By Jason Ferruggia

1) Deadlift- Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift.  The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.  No other exercise is a better test of overall body power.  While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?” A deadlift is the most basic exercise anyone can do.  Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations.  Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

2) Squat- The squat has been known for years as the “king of all muscle building exercises” and for good reason.  I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat.  Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone.  This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

3) Chin up- Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4) Parallel Bar Dip- A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5) Hang Clean & Push Press- A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms.  Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.

6) Bench Press- This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body.  When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass.  The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7) Military Press- Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body.  In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle.  Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat.  It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body.  Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice.  Equally effective variations of the military press include the push press, push jerk and split jerk.

Bent Over Rows- When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar.  However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) Good Mornings- Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.

10) Pushup- Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy.  Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://ferruggia.rxsportz.com

If you are REALLY serious about getting in the best shape of your life this year despite your busy schedule as a time crunched Dad then keep reading…

My friend and expert fitness trainer to busy dads around the world Sean Barker, CPT. has put together The Ultimate Workout For Busy Dads! – and it is GUARANTEED to help you lose that sagging beer belly that has gotten mysteriously bigger again this year.

For 3 days only not only will you get the proven Dad Fitness System with the 16 weeks of workouts and nutrition programs, but Sean is also giving away THREE extra bonuses to celebrate his New Year-New Dad giveaway.

So in addition to the 8 regular bonuses you get with the Dad Fitness package, your readers will also receive:

1) No Gym-No Problem, Dad Fitness Home Workouts
(Retail Value = $29.99)

Dad’s Fitness expert Sean Barker releases the Ultimate Home Workout for busy Dads who don’t have time to get to the gym. Full of fat blasting workouts you can do in the comfort of your own home before work of after the kids go to bed.

2) Fat Loss To Go-4 Minute Abs
(Retail Value = $39.99)

You want abs…you got abs! In this book Ed Scow, CPT and super busy dad shows you how to get those rock hard abs you’ve always wanted and the workouts only take 4 minutes! Add them to the end of your workout and you’ve just turned a great workout into a phenomenal workouts!

3) Perfect Posture in 30 Days
(Retail Value= $27.95)

Finally get rid of those nagging back pains and improve your posture so you can play with your kids or do things around the house. You CAN, and now personal trainer Vince Delmonte is here to show you how. Discover how posture can make you healthy and a few simple exercises that can radically improve your posture fast!

The only catch is that he doesn’t open the doors on this amazing offer until 12 noon (EST) on Monday, January 19th. So mark that in your calendar, program it into your Blackberry or IPhone so that you don’t miss your chance at the limited time bonuses!

So be ready at 12 noon (EST) on Monday, January 19th when Sean opens the doors on the New Year-New Dad, Dad Fitness Giveway.

Here’s the site where you can grab your copy of the Ultimate Workout For Busy Dads and all the extra bonuses:

=> http://dadfitness.rxsportz.com

Sincerely,
Arthur M.
http://dadfitness.rxsportz.com

Secret Training Tip #991 – One-Sided Barbell Deadlifts For Lower Body and Core Strength

By Nick Nilsson

The deadlift is one of my very favorite exercises. THIS version of the deadlift, however, is going to not only
hit the lower back and lower body, it’s going to tighten up your core like a steel corset. Just don’t
mind the strange looks you’ll get in the gym when you do it…

I love deadlifts…I don’t deny it.

But sometimes, you just don’t have the energy to blast out full-power sets with maximum weight even though you still WANT to do your deadlifts.

Well, have I got a variation for you!

It’s definitely going to get you some strange looks in the gym but I can promise you, after the first set, it’s going to feel so good, you really just won’t care!

This one is not only going to target the lower back and legs, it’s also going to hit the core (especially the side abdominal area) VERY strongly. The uneven load on the body forces an extremely strong contraction in the core to help counterbalance the load.

You’ll see…

The first time you do this one, use a light weight, e.g. 1 plate. You’re going to load just ONE side of the barbell (that’s where the one-sided part of the name comes in).

You should be experienced with regular deadlifts before attempting this one – it’s not a beginner exercise!

Step up to the bar, squat down and grip with your left hand (using an underhand grip) right beside the collar of the bar, as close as you can get it.

Your other hand should grip outside your leg (e.g. the right hand outside the right leg in this case) using an overhand grip. This gives you what’s called a mixed grip, which gives you a stronger grip on the bar.

Stand up with the bar – standard deadlift technique applies. Keep an arch in your lower back and keep looking forward.

The difference here is that only one side of the bar is loaded so the majority of the load is on the left side on the body. Your right hand will actually be pushing down a bit to keep the other end from flying up!

So basically, it’s a one arm deadlift using two arms…wrap your head around that one!

Because the bar is loaded just on one side and the weight is outside your center of balance, your abs are going to be contracting HARD to keep your torso vertical and stable as you come up with the bar.

This is going to tighten up and strengthen your abs EXTREMELY fast.

Do 3 to 5 reps on one side then step over the bar and do 3 to 5 reps on the other side to keep things balanced.

You’ll feel how well this one works after the very first set! Once you get a feel for the exercise, you can bump up the weight a bit to see what you’re capable of.

Bottom line, this will strengthen just about everything in your body. Naturally, you won’t be able to use as much weight as you could with “normal” deadlifts, but it’s a great alternative when you have deadlifts on your list but you’re not feeling up for maximum weights.

You’ll get plenty out of this one with much more moderate loads.

And believe me, you’ll get a LOT of curious looks at the gym when you do these…my favorite thing is when I get those looks then the very next day see those very same people using that very same exercise they were eyeing up.

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.