GymBuddiez – Helpful Fitness Tips, Tools and Buddies in your AreaFind a local gym buddy

By The Muscle Nerd, Jeff Anderson

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

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

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

Here’s the deal…

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

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

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

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

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

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

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

Here’s an example of how to train your chest for size…

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

But first…

Superset For Bigger Muscles

Exercises Used:

Superset Incline Dumbbell Press with Pushups

Execution:

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

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

Here’s why it works…

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

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

But this is NOTHING compared to the method I can show you at my website http://mass.rxsportz.com.

There show you the 5 BIGGEST MISTAKES most guys make when it comes to their mass routines.

I promise you…you’re making at least ONE of them!

But don’t worry…I also show you how to solve every one of these problems and how to jumpstart new gains like never before.

Go ahead and check out these 5 tips now at http://mass.rxsportz.com  (<-Click Now)

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

It’s the spice of life.

Food that is. Or opinions. I guess there is a lot of things that are officially "the spice of life."

I think spices are the spice of life.

I have a new-found love of spices since hanging around a killer healthy-food chef for the past week.

Wow oh wow… I had no idea.

And hey — I’m helping her put her recipes into to a book that will be out soon.

I’ll send you all a video of this woman doing her thing too in a week or so… prepare to be blown away.

Back to spices:

Not only can spices save an otherwise boring healthy meal…. turns to find out spices can help you burn more bodyfat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat — and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned

=

Less bodyfat.

Pretty cool stuff this thermogenesis.

In fact thermogenesis is the foundation of my upcoming handbook "The Radical Fatloss Blueprint." Out in late February.

I’m giving this book away for freee for 21 days to anyone who owns a copy of "The Every Other Day Diet."

The book comes out in late February… and it is… well, radical.

Up to 21 pounds in 21 days.

But you can only do it for 21 days. Fair deal, right?

If you want the book for freee, make sure you have "Every Other Day Diet" so I can send it to you the last week of February.

Get EODD here —

http://eodd.rxsportz.com  <— more thermogenesis, less bodyfat

For now, here’s the spices that work the best to help you burn bodyfat:

1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine these three spices:  Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fatburn.

I’ll be including FAR more powerful ways to burn bodyfat radically in "The Radical Fatloss Blueprint" — and you can get your copy free the last week of February if you own Every Other Day Diet.

Get it here —

http://eodd.rxsportz.com  <— more thermogenesis, less bodyfat

Neal Pollack, is a dad, an Alternadad who does yoga (among other things, apparently).  Papa Pollack is an Ashtangi, not a Bikramite, which is why we give him yoga props for venturing into the alternate universe that is Bikramland at the 6th Annual International Yoga Asana Championship, better known as a Bikram love-in, a couple weekends ago in  LA.  For those of you too busy yogaing or tweeting, or suffering from eye strain to read the whole article (really? talk to Macca about that) we’ve done the work of skimming through for the best bits, like sweet coconut cream. And now to experience the magnificence that is Bikram and his people.

Here are the highlights:

Bikram loves birthdays (*especially his own): To kick off the weekend Bikram threw himself a lavish birthday party, a “nonstop cavalcade of Bikram worship” naturally. It was actually paid for by his franchise-owning devotees. He takes care of his people. And they take care of him, see.

The Competition: Men, Women AND children (under 18) categories. 5 compulsories: standing-head-to-knee; standing bow; bow pose;  rabbit; and a seated forward stretch. 2 optional poses to “tell a story,” or to show off your skills, either one. They don’t have to be Bikram poses, but why shoot yourself in the yogitoes? Duh. No mention of whether the whole room is a toasty 105 degrees? Our guess is no, which is just sacrilegious if you ask us.

The Competitors: Bend it like Bikram. These yogs are flexible, like Cirque du Soleil contortionists, which we always find hilarious considering our favorite Bikramism in which the ‘Don’ dubbed American Yoga a “fucked up circus.”  Yes,  flexible, and starry-eyed disciples. When Pollack  boldly confessed himself a non-believer someone snarled, “Well, if you want to go practice your ujayii breath off in the corner, that’s your business.” Oh man, they just went there.  sigh. We kind of wonder sometimes who will win the yoga brand dedication award:  Bikram’s bourgeoisie or the lulu lollies??

The Trainer: Mary Jarvis the “Bela Kerolyi” of Bikram’s army has trained many international champions. She describes her stringent screening process: “If somebody’s really arrogant, I won’t train them. They can have a great posture on stage and be a total asshole.” A this point we’re pretty confident she’s familiar with asshole standards.

Olympics Yoga: Oh they are serious. Bikram’s wife Rajashree has started a not-for-profit federation to get the ball rolling. The yoga “event” would be open to all disciplines even though Mrs. Bikram hasn’t seen much interest from outside the Bikram realm. It sounds like there isn’t much interest being sought after.

Conclusions: Well it’s just as you might have imagined a weekend with Bikram and his people would be like:  a sweaty, contorted meeting of the converted, with lots of bling and coconut water.

Why go for the Olympics Bikram? You are ready made for your own reality-TV show! Think Donald Trump meets Ray Kroc.

Full article at Slate.com

Earlier… Yoga Wars: Bikram’s Cometitive ‘Yogort’, But What About the Children?

Yoga ‘Don’ Bikram Choudhury Calls American Yoga “Fucked up Circus”

photo above is from 2008’s champs

Song of the Morning Ranch* is being sued by the state of Michigan for lapse of management of a private dam on their property. The state and the Michigan Department of Environmental Quality say the center released water and sediment in June 2008 which caused a large fish kill either due to lack of oxygen from sediment overload, or thermal shock.  Bummer. The full extent of the damage to the trout population is yet to be surveyed.  Now pollution is a concern and of course the stench of rotting dead fish. The retreat center insists it was unintentional, but the state still wants them to pay for damages and remove the damn dam, especially because this is not the first incident. To which we say, get rid of the dam, the dam fish are worth it! [Detroit Free Press]

Read more at Michigan-Sportsman.com

*warning: the retreat’s website has a really annoying player that takes forever to load and slows down your internet.

photo sixtyrivers.blogspot.com

Cardio is an important part of any weight loss program, but how do you know how hard to work to get the most out of your program? Incorporating a mixture of low, medium and high intensity cardio is a sure way to add to your fat burning capabilities.

It’s important to change your strength training workouts regularly if you want to avoid strength and weight loss plateaus. Learn about the different elements you can change to keep your body challenged and your muscles strong.

I get hundreds of emails and blog comments each week from teenagers asking the question: Am I fat? It’s hard to tell if you’re at a healthy weight…

Stretches you can do for each muscle group

Pope Benedict told U.S. House Speaker Nancy Pelosi that Catholic politicians and legislators cannot back abortion rights.