, ,

How To Gain Muscle And Burn Bodyfat At The Same Time

[from Jon Benson]

What is your "big dream?"

I have two:

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

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

Not bad, right?

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

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

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

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

Almost anyone can do it.

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

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

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

And you can do it at the same time.

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

They are wrong.

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

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

- - - - -

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

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

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

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

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

, , ,

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

Jillian Michaels - 30 Day Shred


Starring: Jillian Michaels

Director: Andrea Ambandos

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

,

The Best 16-Minute Workout EVER

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

I was right... and I was wrong.

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

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

THIS makes people THINNER...

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

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

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

Weird.

The secret is density training.

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

More energy spent = greater fatloss.

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

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

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

That's the basics behind density training.

More here:

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

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

Your total workout time: A whopping 16 minutes.

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

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

The first 5 minutes is called The Power Phase.

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

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

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

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

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

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

This is a very creative and personal workout!

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

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

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

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

Simple!

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

EXERCISE:
Incline Machine Press (upper chest)

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

]Total AR: 22 reps
Total Time: 5 minutes

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

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

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

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

More details here:

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

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

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

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

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That's IT.

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

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

Get more info here:

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

Enjoy the time you save!

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

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

It's all here... but hurry:

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

,

Some weird fitness contest results

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

Get this...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

That's precisely why Tom created this new program.

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

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

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

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

http://bit.ly/bEAifI

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

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

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

http://bit.ly/bEAifI

,

The Art of Mindful Walking

Take steps to change your life

by Calliope Hart
Taking a walk to clear your head - putting some distance between you and the things that are stressing you out, at home or at work - even if it's just a quick jog around the block, is a simple way to ease tension. Add some focus to your meanderings (like breath awareness, affirmations, walking meditation or meaningful conversation) and you'll find that you can stretch your mind while you're stretching your legs.

Mindful walking can help you take giant steps towards greater emotional awareness. It can enhance your personal problem solving ability, boost creativity, ease tension and help you build better connections with family and friends. And since walking (like vitamins and your nutritional intake) has its own daily recommended guidelines (10,000 steps per day - that's about 5 miles total), why not reap even more mind/body/spirit benefits while burning up calories and keeping your health in check? You can do it simply by taking those steps mindfully!

Read more >>>

, ,

Does Exercise Really Make You Healthier?

The Department of Health and Human Services (HHS) late this year released its new Physical Activity Guidelines for Americans, calling for adults between the ages of 18 and 64 to exercise moderately (such as brisk walking or water aerobics) for at least two hours and 30 minutes or vigorously (running, swimming, or cycling 10 mph or faster) for at least an hour and 15 minutes weekly.

The longer, harder and more often you exercise, the greater the health benefits, including reducing the risk of diseases such as cancer and diabetes, according to the recommendations, which were based on a decade of scientific research.

http://adjix.com/k4b

, , , ,

Stretching, flexibility and sports injuries


Over 130 Photos and 40 Videos;
Over 120 Exercise Routines;
Journal Articles; Interviews...
There's way too much to list.

You won't want to miss this...

Be among the first to get access to top fitness experts, quality health information, injury prevention routines and a wealth of high-caliber resources for stretching, flexibility and sports injury management.

Join the exclusive new Private Members Area offered by Brad Walker and The Stretching Institute, already known for outstanding sports and fitness resources. It just opened this week, and you can be part of this special group too.

I’ve personally had exclusive access to the area for the last 2 weeks, and IT IS GOOD. That's why I’m sharing this special offer with you; it's just too good to pass up.

Panel of ExpertsThe Private Members Area offers direct contact with a panel of experts so you can get professional answers to your questions and full access to fantastic resources such as 120 exercise routines to download and print, over 40 videos, and even advertising space for your business right on the site.

And that's just the beginning.

Stretching VideosJoin now and get your key to access the exclusive Private Members Area and tap into valuable resources including videos, photos, routines, health information, journal articles and expert opinions. You can read, download, share, use in your business and even create your own products to sell online or offline.

This is your chance to be amongst the first to have full access to top experts and high-quality information. Get educated on the best ways to treat and prevent sports injuries. Improve your business with the right techniques. Perform better in your activities.

Check out The Stretching Institute's new Private Members Area and this exciting opportunity yourself. Membership is limited, so...

Click here now to get all the details!

,

Exercise, flexibility and sports injury management – now open

 

Over 130 Photos and 40 Videos;
Over 120 Exercise Routines;
Journal Articles; Interviews...
There's way too much to list.
 
 
 
You won't want to miss this...
 
Be among the first to get access to top fitness experts, quality health information, injury prevention routines and a wealth of high-caliber resources for stretching, flexibility and sports injury management.
 
Join the exclusive new Private Members Area offered by Brad Walker and The Stretching Institute, already known for outstanding sports and fitness resources. It just opened this week, and you can be part of this special group too.
 
I’ve personally had exclusive access to the area for the last 2 weeks, and IT IS GOOD. That's why I’m sharing this special offer with you; it's just too good to pass up.
 
Panel of ExpertsThe Private Members Area offers direct contact with a panel of experts so you can get professional answers to your questions and full access to fantastic resources such as 120 exercise routines to download and print, over 40 videos, and even advertising space for your business right on the site.
 
And that's just the beginning.
 
Stretching VideosJoin now and get your key to access the exclusive Private Members Area and tap into valuable resources including videos, photos, routines, health information, journal articles and expert opinions. You can read, download, share, use in your business and even create your own products to sell online or offline.
 
This is your chance to be amongst the first to have full access to top experts and high-quality information. Get educated on the best ways to treat and prevent sports injuries. Improve your business with the right techniques. Perform better in your activities.
 
Check out The Stretching Institute's new Private Members Area and this exciting opportunity yourself. Membership is limited, so...
 
 

, ,

New year you

By Jeanne Millsap
Losing weight and getting fit is always at the top of the list for New Year's resolutions, but experts say to take it easy from the get-go.
Exercising and dropping extra pounds should be started slowly, they advise, and correctly. You'll lose it and keep it off if you don't burn yourself out in the first few weeks and if you do it the right way.

Nutrition and fitness experts say when it comes to weight loss and getting in shape, there are no quick fixes, or you'll just have to start all over again next year.

No quick fixes, or you'll just have to start all over again next year.

Read on ...