The ULTIMATE Beach Body Exercise

Back-Off-Bench Dumbell
Press to hit your chest, arms and abs in one shot!

By Nick Nilsson

The bench press...a key movement for your chest that, ironically enough for some people, doesn't even work their chest all that well!

THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well... (you'll see why in a second).

The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press...until you look a little closer. You'll be doing the bench press with your upper back hanging off the end of the bench!

And while it is true that you'll be forced to use less weight than in a normal bench press, I found this technique basically FORCED the pecs into continuous tension. I got a GREAT pump using lighter dumbells and hit the core at the same time (and especially the rectus abdominus six-pack muscles).

This exercise is really the ideal beach body exercise...chest, abs and arms all in one shot :)

Don't let that "beach body" thing fool you, though...this exercise is VERY tough and actually very valuable. It's definitely one I'm going to be including in my training more often.

To perform this one, you'll need a few things for the set up...dumbells (they don't need to be heavy), a bench and something to brace your legs under. I used a power rack with a loaded barbell set on the rails to brace my legs on and that worked perfectly (Smith machine will actually be useful for this). You can also use just about anything else you can think of that you can brace your legs under...even a partner pushing down on your knees, if that's what you've got.

Here's what my setup looked like...a flat bench inside the power rack with the barbell set in the rails at about hip height. You'll need to adjust the bench position under the bar, depending on how it feels when you're doing the exercise. I've got the bar basically over the midpoint of the bench.

The first time you do this, start with LIGHT weight until you get a feel for the exercise. If you're using the rack setup, just set a couple of plates on the bar to keep it from coming up.

This is one of the ONLY times I'll ever recommend you set your feet on a bench for bench pressing...in a normal press, you need the stability of your feet on the floor. In this version, your knees will be locked under the bar, giving you stability there.

Grab your dumbells. Stand up and set the dumbells on end on your thighs. Sit down on the bench then shuffle yourself forward so that your hips are a bit closer under the bar. Again, you'll need to experiment to get the position right for you.

Raise one leg up and brace it under the bar. Then get the other leg up. If you've got a partner to hand the weights to you, this will be even easier - just get into position on the bench first, then have them hand the dumbells to you.

Lay back on the bench and feel for where your upper back is. With the moderate weights I'm using, I had the end of the bench right in the center of my shoulder blades. Make sure you have at least that much of your upper back off the end of the bench.

Now bring the dumbells back and into position for the bench press. THIS is where your abs are going to fire HARD and stay contracted HARD for the duration of the exercise. It's also the reason why the pecs are going to be contracted continuously...your back has nothing to brace on, therefore even at lockout, the pecs are forced to contract to stabilize and hold the weight. Taking the back support away places HUGE demands on the entire upper body.

Now press up. Do this exercise at a moderate pace, under control the whole way. You're using lighter weight so go for FEEL with this one and squeeze the pecs at the top. Your abs will contract no matter what you do here :)

The first time you do this, the weight will be something you'll need to adjust. Go up to about half of what you'd normally use for a heavy set of dumbell bench press and do 6 to 8 reps with it. When you're done, you can either just drop the weights to the floor (which most gyms don't like), or move them back up onto your thighs then use your knee-bracing to do a sit-up. Then just stand up and set your dumbells down and you're good.

That's the exercise!

Like I said, try it with a lighter weight the first time you do it but definitely give it a try if you've got the equipment to do it - I was very impressed with how strongly this targets the pecs and the core.

It's a nice alternative when maybe your joints are a bit beat up for doing heavier benching and you still want a strong pec workout or if you want to get the incredible abdominal work you'll get from it without the repeated spinal flexion of a crunch or sit-up movement.

RECOMMENDED: to best understand how to perform and get the most out of this exercise, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!

http://hop.clickbank.net/?sabatella/betteru&l=1176

---

Want More Unique and INSANELY Good Chest Exercises Just Like This?

You need "The Best Chest Exercises You've Never Heard Of"

This book is packed with 53 killer exercise that will blow up your pecs like nothing you've ever felt before! You'll learn exercises that can be done at gym or at home, all with the goal of building a shirt-stretching, ripped chest on you.

Click here for more information and get your FREE samples now!

http://hop.clickbank.net/?sabatella/betteru&l=850

------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books 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 designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?sabatella/betteru!

The One Supplement You NEED

The first thing you'll notice about the supplementation program
that I outline in the "Muscle Explosion" program is that is
almost completely UNGLAMOROUS.

I'm a big believer in supplementation but not CRAZY supplementation. 
I like to stick to the basics to help support and optimize the
natural functioning of your body rather than trying mess with
your body's chemistry or boosting hormone levels unnaturally.

Granted, there MAY be some decent new supplements out there that
can somewhat improve the results you get with HARD TRAINING and
GOOD NUTRITION, but NOTHING will make up for lame workouts and
a garbage diet.

So that being said, what IS the supplement that nobody takes
that can have such a big effect on your training?

A good joint support supplement...

Yes, not really all that earthshaking when you first hear it,
but consider these points...

 - your joints have to last you a LIFETIME
 - your joints take a BEATING every single time you lift heavy
 - your body cannot manufacture in great enough quantities the
   compounds that protect and lubricate the joints

So the bottom line is this...if you lift heavy, you're wearing
your joints down and your body is NOT able to fully repair them
without additional joint support nutrients.

Soon, you will find that you CAN'T lift heavy anymore because
your joints ache.  I'm sure you can think of MANY people who go
to your gym who tell you they can't train heavy because they're
joints won't let them.

You may even be one of them!

Your body quite simply NEEDS those extra raw materials to help
the joints recover from heavy training.  You can get away with
it while you're younger and while your body has a decent store
of these nutrients but, without adding in these joint support
nutrients, you WILL run low and your body WILL wear down.

How do I know?

I've been there!  I train heavy.  Been doing it for years.  But
for a long time, I could only train heavy for about a month or
so before my joints would start to hurt and I would dread piling
on the heavy weights.

Then I started regularly supplementing with joint support compounds
and WOW! What a difference!

I can train heavy as much as I want and NEVER have joint pain as
a result anymore.  I couldn't believe what a difference it made
for me.

Supplementing with protein to help repair muscle tissue is a no-
brainer.  Most advanced trainers wouldn't even THINK of going
without protein powder during a muscle-building phase. 

Supplementing with joint support compounds should be just as much
of a no-brainer, too.

It's ESPECIALLY important on a program like the "Muscle Explosion"
where one of the MAJOR goals is targeting your connective tissue
(tendons, ligaments, fasica) in and around your joints to
strengthen them and prepare your body to support heavier loads.

When doing a program like this you DEFINITELY NEED joint support
nutrients to help you get the most out of it and keep up with
the recovery processes.

Otherwise, you're putting up a brick wall without enough bricks!

So what are these joint nutrients? 

Here's a list with some general recommended doses.  I'm also
going to tell you which joint supplement I take and have been
getting good results with.

Glucosamine - 1500 mg per day (500 mg taken 3 times a day is good)
Chondroitin - 400 to 600 mg per day
MSM - 1 to 2 grams per day
Hyaluronic Acid - follow label instructions
Vitamin C - 1000 to 5000 mg per day
Gelatin - 1 to 5 grams per day (varies)
Calcium - 1000 to 1500 mg per day

http://hop.clickbank.net/?sabatella/betteru&l=700

The joint support product that I use is first on that page –
"Joint Care" from Beverly International. It's gel cap (for
improved absorption) that has a good spectrum of the major
joint support nutrients.

I also take additional Vitamin C (which is ESSENTIAL for
collagen formation in the body – a KEY part of connective tissue)
and Calcium (I use the citrate version or coral calcium).

http://www.fitstep.com/goto/vitaminc.htm
http://www.fitstep.com/goto/calcium.htm

You can, quite honestly, get decent joint supplements at just about
any supplement store or even grocery stores these days!  But I
prefer to order mine online to get the best prices and the best
products.


CONCLUSION:

If you want to maximize your muscle mass and strength, a good
joint support supplement is ESSENTIAL.  Get THAT before you even
think about getting some strange chemcial-soup supplement that
you don't even know how to pronounce and has NO scientific
backing.

After all, what good is a supplement that's supposed to activate
dormant muscle fibers if your joints are too sore to even lift a
heavy barbell!

---

But what about protein, creatine and glutamine?  Aren't THEY any good?

Absolutely!  I highly recommend taking all three in the "Muscle
Explosion" program. 

If you're interested in buying your protein online:

http://www.fitstep.com/goto/protein-finder.htm

Right now, I'm taking Nitrotech protein right after workouts, but
any of the major brands will work just fine.  Look for whey isolate
for your post-workout shake, because it digests faster and gets
amino acids into your muscles faster.

Glutamine is also a GREAT supplement to invest in.  It helps a LOT
with recovery (which is a key factor in the Muscle Explosion
program) and even with boosting your immune system!

http://www.fitstep.com/goto/glutamine.htm

Personally, I use the AST Sports Science brand GL-3 in the 1000
gram size. It's a good price for a quality product. Even when you
take a boatload of it, it lasts a good long time and is well
worth it.

For creatine, I'm currently using a product called Hyper Gain.  It
is a creatine ethyl ester product to help improve absorption.  It
also includes several other ingredients to help support muscle
growth.

http://www.fitstep.com/goto/hyper-gain.htm

If you're looking for "regular" creatine, you can get that here:

http://www.fitstep.com/goto/creatine.htm

--------------------

"Hi Nick,

My results with the Muscle explosion program were GREAT!! I
gained about 6 pounds of solid muscle in the 1st month (not
water weight) and 4 in the second. My deadlift max has gone
up by about 120 pounds in the 2 months!!

I really benefitted from the 'alternative' training methods,
and the step-by-step guide on diet/meal plans put everything
together in an easy-to-use package. Would recommend this to
anybody who's tired of the 6-12 rep, 6-8 set per bodypart
routine, or anybody hitting a plateau."

- Morne Moll

---------------------
  
So that's the deal with the mystery supplement that nobody really
uses yet nobody who trains should really go without!

Add this into your supplement regimen and I can promise you feel
will feel a difference in your joints and bones.  It's not
instant response but, over time, your body will THANK you for it.

Want to order now your copy of Muscle Explosion for only $29.95? 
Click this link to grab yours now!

--------------------------------------------------------------------------

http://hop.clickbank.net/?sabatella/betteru&l=700

---------------------------------------------------------------------------

You'll be taken right to the payment-processing page then,
after making your payment, you'll have INSTANT ACCESS
to the ENTIRE program and ALL the exercises available in the
online database!


----------------------------------------------------

So...Got No Patience?

If want to see the next part of the course without
waiting, you can! Just click this link, and it'll

be sent to you right now...http://hop.clickbank.net/?sabatella/betteru&l=700

Triple Add Sets - Work ALL Your Muscle Fibers In One Set!

Normal sets only work a select tye and number of muscle
fibers. Find out how the Triple Add Set technique can
work EVERY muscle fiber you've got in a single set.

By Nick Nilsson

Looking for a new challenge in your workouts? The Triple Add
Set is just what you need. It is very a tough intensity
technique, but it is extremely effective. The Triple Add
Set will strongly work all three of the major muscle fiber
types (I, IIa, and IIb) in one extended set, pushing the very
limits of your body's strength and endurance. If this sounds
good to you, you're going to love this technique!

To fully understand the effectiveness of the Triple Add Set,
let's take a look at the muscle fiber types and why it's such
a good thing to work all three of the major types at once.

- Type I muscle fibers are endurance-oriented muscle fibers.
They primarily work in higher rep ranges and during aerobic
exercise.

- Type IIa muscle fibers work when the weight used is
moderate-to-heavy. This fiber type is most active in
moderate rep range weight training (e.g. 5 to 10 reps per
set)

- Type IIb muscle fibers are the explosive muscle fibers.
They are called upon when the weight is very heavy and
great power or explosiveness is needed.

When you lift a weight, your body recruits a certain number
of muscle fibers to get the job done. It recruits a certain
percentage of each type of fiber, depending on how heavy the
load is. For instance, the lighter the load, the more Type I
fibers will be called upon. The heavier the load, the more
Type IIa fibers will be called upon. With very heavy loads,
Type IIb fibers will be the most heavily recruited.

With regular training, your body learns to become more
efficient with this recruitment and tries to get away with
firing as few fibers as possible to get the job done. It's
the body's natural tendency to conserve energy.

Unfortunately, this also leaves many muscle fibers underworked
and not developed to their full potential. We need to find a
way to force your body to recruit every available fiber to
maximally work the muscle and develop it to it's full
potential. That's where the Triple Add Set comes in.

If you're familiar with Triple Drop Sets (where you start
with a heavy weight for the first part, then drop to a lighter
weight for more reps then drop to a somewhat lighter weight
for more reps to finish with) then you're familiar with the
basic idea of this style of training.

However, here's the switch: instead of starting with a heavy
weight and working down, we're going to start with a light
weight and work our way up!

The Triple Add Set technique will first exhaust your Type I
muscle fibers with light weights and high reps.

Then it will work on the Type IIa muscle fibers by moving to
heavier weights and moderate reps. Since Type I fibers are
still being activated at this point, even though the weights
are heavier, your body will recruit more and more of those
Type I fibers as you keep going.

On the third and final part of the set, very heavy weights
will be used. Your Type IIb fibers will now be preferentially
activated. But now, because the load is extremely demanding,
your Type I fibers and even more of your Type IIa fibers are
being recruited to help.

By the time you're done with the Triple Add Set, you've
recruited almost every available muscle fiber in the target
muscle. Then we do one or two more sets just to be sure
they're completely worked!

How To Do It:

- Start with a light weight and do a high-rep set, e.g. 20
to 30 reps. Your muscles will be burning. This will hit
the Type I endurance muscle fibers and fill the target
muscles with blood.

- Rest 10 seconds to flush out enough of the waste products
that have accumulated in your muscles for you to keep going.
This is basically the time it takes to switch weights on
the machine or grab a new set of dumbells, take a few deep
breaths and jump back in.

- Next, you'll move on to a somewhat heavier weight and aim
for about 6 to 8 reps. This will hit the Type IIa muscle
fibers (the moderate-to-heavy oriented fibers).

- Take 10 seconds rest again.

- After that, you will do your last set with a heavy weight,
going for only 1 to 3 reps. This will work on strength
and connective tissue while focusing on the Type IIb muscle
fibers (the very heavy and explosive fibers).

- Your muscles will feel incredibly hard and pumped up. The
effect of this type of training is immediately noticeable
and very powerful.

It will take a little practice to figure out what weights
you'll be using. It will really depend on how well your body
deals with lactic acid build-up. This is a training stimulus
your body will most likely NEVER have experienced before.

The first part of the set should use a very light weight. Go
for strict form and go for the burn. The first time through
you should get at least 20 to 30 reps.

On the second Add Set, your reps will go down significantly
as the waste products of the first set will not have been
completely cleared.

The second Add Set should use about double what you used on
the first set, e.g. start with 25 pound dumbells then do
50 pound dumbells (this increase will vary a lot depending
on the exercise - experiment with the weights you use to find
out what works for you).

The third and final part of the set is the hardest. Since
you've already worked hard on the previous two parts, you
will be using a weight that is lighter than what you'd
normally use for this rep range in regular sets. When you do
the third part, you will feel an extremely strong and deep
burning in the muscles. You are tapping muscle fibers that
have rarely been worked! The first two Add Sets worked the
majority of your muscle fibers - every fiber you've got now
has to kick in and fire to move the weight in the third Add Set!

It's extremely hard and extremely effective. You'll either
love it or dread it but it works!

These are Triple Add Sets. Pick an exercise and give this
technique a try the next chance you get. You will be amazed
at the incredible burning and pump that results from this
unique training stimulus!

The Triple Add Set is only one of the many innovative
exercise techniques you'll find in my new ebook "Metabolic
Surge - Rapid Fat Loss." This book is all about how to lose
fat as quickly as possible while keeping and even BUILDING
muscle mass.

Click this link now to find out more!

http://hop.clickbank.net/?sabatella/betteru&l=400

Go to http://www.fitnessforlifetime.com/ to learn more !!!

8 Metabolism Boosters for Weight Loss

http://sabatella.turbulence.hop.clickbank.net/?page=fat-loss-workouts

Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.
Turbulence Training was built to boost your metabolism,

The Effects Alcohol Has On Your Results

If you’re after the goal to build more lean muscle mass, one thing that you must be thinking about is the influence that alcohol will have on your progress. Many people often wonder whether they’ll have to give up having an ice cold pint every so often if they want to see results with their program, or whether it can be safely added to their routine.
The fact of the matter is that if you’re serious about building muscle, you need to be serious about giving alcohol the boot. As much as it may pain you to do this, you have to weigh the pros and cons of every decision you make. Alcohol will have a large influence on your progress, so if you’re not taking this into account and proceed to make unwise decisions, it is going to influence the rate of success you see.
Let’s have a look at what you need to know about alcohol and your muscle building progress.
Alcohol And Testosterone
The very first thing to note is that if you’re drinking alcohol, this is going to cause a drop in your overall testosterone levels. Testosterone is the largest muscle building hormone in the body, so with it at lower concentration levels, you’re going to be building muscle at a much slower rate.
Even just a few drinks a week can have a significant influence on your testosterone level, so this isn’t something to take lightly.

Alcohol And Calorie Intake
Another major issue that revolves around your alcohol intake is the fact that it’s also going to cause you to take in unwanted calories. Not only will you take in the seven calories per gram that’s found in alcohol, but you’ll take in all the calories with whatever mixer you choose to use as well.
Then in addition to this, your will power will also be reduced to say no to foods you really shouldn’t be eating such as wings, pizza, or nuts by the handful, so those calories can really add up as well.
Alcohol And Energy Level
Finally, the third negative aspect of consuming alcohol is the influence it will have on your energy level. If you’re downing a few drinks on any given night, chances are you aren’t going to be performing optimally in the gym the next few days.
This then slows down your rate of progress, making it harder to reach your muscle building goals. If you want to see best results, you need to give 110% each and every session.
Making The Choice
So I’d highly suggest that you make the choice today – how committed are you? Do you want to see the absolute best results possible or are you okay with mediocre results?
Use the following table below as a guideline that illustrates your commitment level and how many drinks would be tolerable per week.
Your Level: General Fitness Improvements
Drink Tolerance per Week: 2 nights/week, 6 drinks per night
Your Level: Weight Loss/Mass Building
Drink Tolerance per Week: 2 nights/week, 1-2 drinks per night
Your Level: Want To Get Lean (sub 10% males, sub 15% females)
Drink Tolerance per Week: 1 night/week, 1-2 drinks per night
Your Level: Want To Be Shredded (attain a bodybuilder-like physique)
Drink Tolerance per Week: Avoid alcohol entirely
So there you have the facts about alcohol consumption and your progress. If you’re really serious about reaching your goals, this is one beverage that you may want to do without.
Don’t get me wrong, I do drink occasionally, I like a good glass of red wine or even an ice cold beer sometimes…especially when you want to socialize with friends, having a glass with friends sometimes is something you really catn avoid, so I keep it in moderation, relax and enjoy…no stressing
This is what I usually do, I stay within the last two levels which is 1 or 2 drinks once a week MAX when I am off season, however when I diet for a show and I want to get shredded I just avoid drinking entirely.
Oh and by the way, if you consider yourself similar to the guy with the tie on his head above, I would strongly reconsider a new hobby other that body transformation, haha. How serious are you in your training?
http://www.greatestmuscle.com/

An Insanely Effective Type of Interval Training

An Insanely Effective Type of Interval Training
By Tom Venuto

High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate… In other articles about running/aerobics and high intensity interval training, as well as in my Fat loss books, I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness - you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you. Traditional steady state cardio is pretty much self-explanatory and intuitive. But many people are still confused about the best way to do interval training. An Insanely Effective Way To Do Interval Cardio I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective: Stair sprinting! Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12. I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps. Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals. I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds. Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes. Why do I like stadium step sprinting? 1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels). 2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun. 3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else. 4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air. How to integrate stair running into your training program If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload. However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them. Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery. Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run. No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete. Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward. Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls. Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.” Stair sprinting is a perfect complement to the cardio portion in my Burn The Fat, Feed The Muscle program. If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results! Train hard and expect success! Tom Venuto, author of Burn The Fat Feed The Muscle http://sabatella.burnthefat.hop.clickbank.net/ Founder & CEO of Burn The Fat Inner Circle http://sabatella.burnthefat.hop.clickbank.net/

How to Lose Belly Fat in 4 Simple Steps

Embarrassment is not the worst part of having a flaby midsection. That spare tire around you tummy can increase your risk of heart disease, stroke and diabetes (yikes!). Thankfully, you don’t need a complicated diet plan to learn how to lose belly fat. Stomach flab may be stubborn, but it’s no match for proper nutrition, hydration, exercise, and a can-do attitude.

Believe in Yourself

http://d137doiykqhfr40pncnluw9p1r.hop.clickbank.net/       

The way you feel about your ability to lose weight will play a major role in your success. If you’re plagued with self-doubt and negativity, you won’t see the point of sticking it out when things get tough. In order to achieve your weight loss goal, you must truly believe you have what it takes.
Losing weight is not just about vanity; it’s also about living healthy and feeling your best everyday. One thing that will help keep you in the right frame of mind is to think of your fat burning journey as a lifestyle change rather than a diet. If you focus on healthy living instead of dieting, you’ll maintain momentum and it will be easier to shut down those negative feelings.

Eat Nutritiously

http://d137doiykqhfr40pncnluw9p1r.hop.clickbank.net/       

Eating a healthy diet will keep your metabolism operating properly so you burn stomach fat  more effectively. If your eating plan lacks essential carbohydrates, protein, healthy fat, vitamins and minerals, it’s not nutritious. To ensure you get adequate amounts of all of these nutrients, incorporate a variety of healthy, whole foods like vegetables, fruits, poultry, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your diet.
As for counting calories to lose weight, I don’t do it. Don’t get me wrong, I’m very conscious about what I put into my body. However, I refuse to spend my life keeping tabs on every crumb I swallow. When I get hungry, I’m going to eat—and trust me, I won’t be thinking about calories while I’m doing it.
I’m living proof that if you eat the right foods, and stick to reasonable portion sizes, you can lose belly fat  without counting a single calorie.

Drink Plenty of Water

Water is often overlooked in nutrition plans. But this element is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. Water also prevent bloating and  constirpation, and helps curb your appetite.
Most people underestimate how much water they need, so they don’t stay properly hydrated. For optimum health, drink half of your body weight in ounces of water daily. For example, if you weigh 200 pounds, you should drink at least 100 ounces of water per day.

Get Up and Exercise

When you start your  healthy eating plan, you’ll automatically reduce your caloric intake and start to shed some weight. However, unless you add exercise into the mix, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.
There’s no way to target specific areas for fat loss. Crunches, sit-ups and other ab-specific exercises only work to tone the muscles. The only way to get the svelte tummy of your dreams is to burn the fat off. If you don’t, any muscle tone you achieve via abdominal exercises will be buried under the flab.
If you combine 30 to 60 minutes of moderate to intense cardiovascular activity with proper nutrition, the fat around your belly will melt like butter. If you’re out of shape, doing a 30 to 60 minute workout may be too much at first. It’s okay if you start off exercising for 5 or 10 minutes. Simply work your way up as your fitness level improves.
Don’t try to change your lifestyle overnight; Start by making small tweaks. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.
Sitting and wishing won’t help you get the trim tummy you’ve always wanted.
Visir this link

http://d137doiykqhfr40pncnluw9p1r.hop.clickbank.net/       

Powerful Supplement Secrets

Which Ones Are Marketing-Hype and Which Ones Actually WORK!



http://sabatella.irondoll.hop.clickbank.net/

Knowing the Difference Will Save You Money and Time!

I remember when the top 5 bodybuilding supplements were chalky weight gain powders, horse pill amino acids, and liver tabs. These days we are bombarded with fancy, well-marketed, designer protein powders, tasty protein bars, and mind-blowing natural anabolic enhancer's guaranteed to give you that dream body in just weeks.

"Wow, I could look like *insert professional fitness athlete's name here* in just weeks by taking this professional fitness athlete endorsed supplement."

If you tell someone something, even a lie, often enough, he or she will eventually believe it. It's the art of manipulation.

I've watched the supplement industry transformation through the years and there are a LOT of big claims, but disappointing in results.

There's a huge whirlwind of supplemental confusion that's swept across the fitness industry, and it's easy to get caught up in the hype, hopes, and dreams.

The first step is to KNOW and UNDERSTAND that when it comes to building muscle, strength, and getting that drop-dead killer body... There are no short cuts. Supplements are just that... to supplement your diet, not to take the place of quality nutrition.

That's not to say that supplements don't have their place in a bodybuilding program... they do, but there is a trick to it.

The trick to saving money and time with supplements are:

• Knowing what supplement to take for your immediate goal
• Knowing when to take your supplements(s)
• Knowing how much to take of your chosen supplement(s)

The baseline information you need to know right now are which supplements you need, and which supplements need to be in file 13.

Supplements You NEED To Support Your Muscle-Building Endeavors:

Multi-vitamins (muscle building and fat loss) - Blah, blah, blah... You've head enough about multi-vitamins, they are basic... "Give me the real deal, Karen."

Hold on... Often times, a basic multi-vitamin is the missing factor in a fitness plan.

Vitamins are chemical compounds that are CRITICAL for health, growth, and a functioning metabolism. You just can't get the proper amount of vitamins and minerals in food since the soil is so depleted of nutrients, and all the chemicals used on the crops, not to mention the processing of most foods these days.

Vitamins and minerals contribute to building muscle, reducing fat, promoting quality health and longevity, preventing disease, ensuring certain biochemical reactions, and regulating hormones.

Those who weight train need a good amount of vitamins and minerals to prompt muscle recovery, so don't skimp on your vitamins or the quality of your vitamins.

One little vitamin tip is to NOT purchase your multi-vitamins from a convenient, department, discount, or even a drug store. Generally, such places sell under quality supplements, including vitamins and minerals. They are total crap to be blunt.

To ensure you get a good quality multi-vitamin, stick with large name brands such as Twin Lab, AST, EAS, etc. While you may pay a few cents more, they work. You can find such name brands at your local health food store and even online.

http://sabatella.irondoll.hop.clickbank.net/

Glutamine (muscle maintenance) - Ah, good ole' glutamine. There's been so much written on this supplement that every article discussing it automatically spew's out "the most abundant amino acid in the body" so I won't go there.

While your body does produce glutamine, it can't make enough of it for the hard training bodybuilder.

If you want to build muscle and you train intensely, then you NEED to be supplementing your diet with this great product. Stress and intense training totally strips your muscles of this amino acid and your body just can't make enough of it on it's own, so adding it to your program will improve your training and muscle growth all around. I like to refer to glutamine as muscle insurance.

Glutamine is the primary transporter of nitrogen into the muscle cells, improving protein synthesis, and growth hormone levels.

Glutamine’s benefits are:

• Lowers catabolism (muscle wastage)
• Spares protein
• Enhances protein synthesis
• Stimulates the formation of glycogen
• Boosts the immune system
• Increase growth hormone secretion

Recommended Dosage

To offset a catabolic state, supplement with 10-20 grams of glutamine a day, divided into 5 gram servings on an empty stomach.

http://sabatella.irondoll.hop.clickbank.net/

• Five grams before training
• Five grams after training (with in 20-45 minutes)
• Five grams before cardio
• Five grams before bed (optional)

CLA - (fat loss and muscle gain) - Conjugated linoleic acid (CLA) is a polyunsaturated, conjugated fatty acid which actually PROMPTS fat burning!

CLA is an exceptional type of fat found in beef, eggs, lamb, and dairy products (whole natural sources). Nonetheless, these CLA sources have experienced a drop in CLA content due to grain-feeding cattle rather than grass-feeding them.

CLA has been shown to increase fat loss up to 20% by blocking lipoprotein lipase, the enzyme involved in storing fat into fat cells. The average person's diet, however, is deficient in this unique fat, receiving only about 200 mg. a day.

CLA has been show to enhance muscle gain by regulating protein metabolism and driving glucose to the muscle cells for fuel rather than fat cells for storage.

Other perks of CLA are that it can manage insulin sensitivity and diabetes, prevent cancer, enhance immune system, and contains antiviral properties

Carlon M. Colker, MD, FACN in his popular book Extreme Muscle Enhancement explains “a recent one [study] found that overweight males and females who consumed 4.5 grams of CLA for a year lowered their body fat percentage by almost 10 percent as compared to the placebo group”.

CLA is one of the best, yet overlooked, supplements on the market. Most athletes are so "anti-fat" minded that they fail to see the benefit of taking an essential fat.

http://sabatella.irondoll.hop.clickbank.net/

Recommended Dosage

Above are just a few of some of the best supplements to take your training, diet, and physique to the next level. Remember, know what to take and when to take it... Timing is EVERYTHING.

You can learn more on what supplements you need for your goals, how much to take, and when to take them in my best-selling women's bodybuilding system, Iron Dolls. Check it out here http://www.iron-dolls.com/order.html

Athlete Beware...

Just as there totally great supplements available, there are also some totally crappy supplements, and the marketing-hype they use to promote them is just mind-blowing. I've actually seen advanced lifters fall prey, big guys.

I was managing GNC back in the mid 1990's and a guy bodybuilder friend and co-worker of mine was thumbing through a Muscle Mag and he came across a Muscle Tech article promoting the famous Hydroxycut.

I wish I still had the 4-6 page spread. Muscle Mag outlined and formatted it very nicely, easily pulling in the most well-educated and street smart lifter.

Muscle Mag made sure to fatten the subject up pretty good first. It was obvious the subject was a bodybuilder because under the layer of fat I could clearly see the guy was muscular.

After dieting down some body fat and merging on a contest prep plan, the subject looked AMAZING to say the least. Muscle Mag even went as far to paint the subject with contest skin dye, Pro Tan. I could easily see it under the subject's fingernails.

I had to point such, obvious to me, things out to my bodybuilder male friend, as he was beginning to fall for this deceptive ad. The soon came to see and realize the extreme marketing thriving on one's emotions, wants, and needs.

Beware of ads in magazines, as magazines own supplement companies and they want to sell you THEIR product line.

Did you know that...

• Muscle Mag International owns Muscle Tech
• Muscular Media owns EAS
• Muscular Development owns Twin Lab
• Iron Man owns Muscle-Linc.
• Muscle & Fitness and Flex own Weider

Now, just because a magazine owns a supplement company doesn't necessarily mean they are a bad magazine or bad supplements. You just have to know what supplements are worthy and what supplements are junk.

Learn how to read between the lines and not fall prey to fancy marketing-hype.

Supplements That Aren't All They Are Cracked Up To Be

Oh, there's a long list on these, but I'll cover just a few here... Let's go.

NO2 - This supplement has to be the laughingstock of all supplements. And what's sad is that their marketing tactic, suggesting that it's the best thing since creatine, is working! This stuff has made a dent in the supplement industry, not to mention many wallets, but hasn't done much for delivery of muscle or strength gains.

NO2 has been marketed at a muscle and strength booster, that it will DRAMATAICALLY increase the size and strength of the type 2B muscle fibers (those responsible for muscle growth). If it seems too good to be true... it probably is.

The ONLY thing NO2 is good for is a great pump when training. Other than that, it'll only increase the size of the supplements income. Don't bother with is product or waste your time testing it out for yourself.

Chitosan - Chitosan is an even bigger rip off than NO2. Chitosan is said to be one of the best fat burners available by absorbing fat and preventing it from being stored in your body. It's considered to be a fat blocker or fat trapper, even a fat magnet.

Studies show that chitosan does not block fat, although it has been shown to block vitamins and minerals from being absorbed. In fact, users of chitosan have reported bloating and gas with it's use.

There are many lawsuits and Federal investigations against chitosan-based fat loss products.

Chitosan... what a sad attempt to capitalize on the desperation of others. If you see this product, RUN the other way!

Knowing which supplements to take for what goal can be a pain-staking process, but my Iron Dolls Women's Bodybuilding Training System can clear up ALL the supplement confusion and help you choose the supplements you need for your immediate goal, whether that be muscle gain or fat loss.

And even get the information you need to make your own supplements at home for a fraction of the retail price.

Learn more information on these supplements, which ones to use, when, how, etc.

Glutamine	Meal Replacement Powders	Pro hormones
HMB	Vitamins & Minerals	BCAAs
Vanadyl Sulfate	Tribulus Terrestris	Hydroxycitric Acid
Whey Protein	Ephedrine and Caffeine	CLA
L-Carnitine	Chromium Polynicotinate	Creatine
Yohimbine	Huggulee Guggulee	Plus more...

If you want to know the supplement secrets, and are ready to make a physique change, then you need to download my Iron Dolls Training System right now. You can have it in just minutes, as it's Instant Access!

http://sabatella.irondoll.hop.clickbank.net/

4-6 grams a day spaced out with meals.