The Top 7 Classic Muscle Building & Metabolism Boosting Exercises
by Vince Del Monte
Discover Why 97% Of All Bodybuilding Advice Is Dead Wrong!
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5 Tricks To Immediately Double Your Gains
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Contest Registration Deadline 25th May 2011
by Fat Loss Guru Tom Venuto
Hey There
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
>>> Download The Holy Grail Body Transformation Program Here
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:
>>> Download The Holy Grail Body Transformation Program Here
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:
>>> Download The Holy Grail Body Transformation Program Here
Train hard,
By Jason Ferruggia
Q: Can you give us some background about yourself?
JF: Sure. I have been in the fitness industry for nearly 15 years. During that time I owned my own private training facility in central New Jersey for ten years where I worked with over 500 clients from over 20 different sports and all walks of life, helping them get bigger, stronger, faster and leaner.
I am now the head fitness adviser for Men’s Fitness magazine where I also have my own monthly column called The HardGainer. I also write for numerous other publications such as Men’s Health, Maximum Fitness, Muscle & Fitness Hers, and MMA SportsMag. I have written four books and continue to do fitness consulting, training and lecturing on a regular basis.
Q: What got you started with weight training?
JF: I was a painfully skinny kid and always hated that. It tortured me and really affected my self confidence. My cousin was dating a pro wrestler who was absolutely enormous and he was the one who got me really into it. I wanted to be just like him so I started hitting the iron. Unfortunately I was doing a lot of the wrong things and wasted a lot of years before I discovered the right way.
Q: What is it about weight training that you love so much?
JF: I love training hard, getting stronger and making progress. I love lifting heavy stuff. I love doing what so many people don’t have the heart, dedication or balls to do. I love competing with myself and with my training partners. I love unleashing my aggression a few times a week at the gym. I love how it all makes me feel physically, mentally and emotionally.
Q: What adversities have you had to overcome?
JF: I have some of the worst muscle building genetics imaginable. Neither of my parents is over 140 pounds soaking wet. So I had that working against me from the get go. Then after I had gained my first fifty pounds of muscle I got really sick with tuberculosis and nearly died. I had to be rushed to the hospital to have my lungs drained and then was on bed rest for six months. I shriveled down to nothing and was even smaller than when I started. But I battled my way back, regained the fifty pounds and added another thirty plus on top of that. I just wanted it and nothing was going to stand in my way.
TH: What are your favorite and least favorite exercises?
JF: Deadlifts are my favorite exercise, by far. Next would be a tie between squats, clean and presses, military presses, and 1 arm rows. I also love strongman exercises like tire flips, car pushes, keg lifts, farmers walks and the like.
I hate most isolation exercises and machine exercises with a passion. I like heavy, compound free weight and odd object lifting. There is no torture that I could imagine that would be worse than being forced to go to the gym every day and do leg extensions, cable flyes, leg curls, concentration curls, and those types of exercises.
Q: What has been your favorite weight training or bodybuilding moment so far?
JF: Definitely getting all the great feedback from my book Muscle Gaining Secrets and hearing all of the stories from those that I helped. I know how frustrating it can be, not knowing who to listen to or what to believe so it really makes me happy to hear that people are getting mind blowing results with the program and are avoiding a lot of the pitfalls that I fell victim to. I got in this business to help people and did so with hundreds of people in my own gym but now with the book I am able to help thousands and it really makes me happy.
Q: What are your tips for the beginner, intermediate and advanced bodybuilders?
JF: Contrary to what most people say, beginners shouldn’t use high reps. They don’t have the control or stability to safely perform high reps. Also when you are trying to learn a new exercise you don’t want to be doing twenty reps where the possibility of form breaking down is much greater. You want to stick with five reps so that each rep will be done with perfect form. I don’t recommend that beginners go above eight reps for at least their first six months of training.
Beginners should do full body workouts three times per week.
I don’t believe that anyone needs to do more than 16-20 sets per workout, train for longer than 45 minutes or workout more than four times per week; and three is usually better for the drug free lifter.
I believe in using predominantly big, compound exercises like presses, chins, dips, rows, squats and deadlifts. I believe in lifting heavy and always following the progressive overload principle. I believe in keeping a training journal and always trying to beat your previous performance.
I believe in carb/ calorie cycling but I also believe that high protein intake is overrated for building muscle.
I believe that everyone should do cardio to keep lean and stay healthy and in shape. Cardio also increases your appetite and helps allow you to eat more muscle building calories without getting fat.
Advanced guys need to be more concerned about recovery than beginners and intermediates do, so I recommend that they do even fewer sets and take time off even more frequently. Also, contrary to what some coaches recommend, I think some advanced guys would be better served to do slightly higher reps than newbies and intermediates. Whereas newbies should stick with five’s and intermediates should focus mainly on sets of 5-8 reps, advanced guys might be better off lifting in the 8-10 range more frequently just to stay safe and injury free.
Q: Is there anything else you would like to say?
JF: I would just like thank you for the opportunity to speak to your readers and hope that everyone will check out my website, Muscle Gaining Secrets
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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also 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 >>> Muscle Gaining Secrets
[ Want to read a fitness article? Then check this one out... it was sent to me by Jon Benson. I have his okay to share it with you. Enjoy! ]
One of the most surprising benefits I’ve discovered for being engaged to a gal from the Middle East, other than the vast cultural exchange, is the cooking.
Oh, yes ladies… my gal COOKS!
Which is good since I am a lousy cook. : )
Hanna enjoys it… and she brings a Middle Eastern flair to some really boring fitness/bodybuilding foods that I want to share with you today.
Here’s just two quick tips from Hanna on making the ultimate in “boring” foods — egg whites and tuna (yuck) — taste incredible.
TIP 1:
Lively Egg White Omelette
Let’s face facts: Egg whites suck. At least that’s what I USED to think until Hanna decided to experiment with my morning omelette.
Now I eat this stuff like it was candy.
Here’s what she does:
1. She cooks the veggies separate from the egg whites. You’d think this would be common sense, but I never did it and I’ve seen a lot of people just toss it all in together.
2. Add 1/2 teaspoon of olive oil with 1/2 teaspoon of coconut oil to the veggies. This alone improved the taste tremendously.
3. Add 1/2 egg yolk to the veggies after cooking for 1 minute. This, again, is primarily for taste.
4. Garlic! If you love garlic, here’s your chance. Garlic ROCKS in egg white omelets.
5. Use Pam or another non-stick spray for the egg whites and cook them like you would a normal omelette. Then pour the almost-cooked veggies in the middle. Do the omelette dance.
6. Here’s the SECRET SAUCE… literally. This will sound nuts until you try it:
Shrimp Cocktail Sauce
Okay… Hanna’s bright, but this was an accident. She thought it was salsa. But I’ve NEVER gone back to salsa after stumbling on this incredible treat! I have no idea why it tastes so good, but it makes the omelette.
Try these tips and see if your egg white omelette doesn’t become your favorite meal of the day.
TIP 2:
Canned Tuna Extraordinaire
Again, I have the lovely Hanna to thank for this.
Like egg whites, I used to HATE canned tuna. Now, again, I can eat this every night without complaint.
Here’s what she does:
She cooks the veggies the same way as in the omelette above and then pours the tuna from the can into a skillet. That’s IT.
I’ve never had “tuna ala skillet” before… and I have no clue why this tastes so smooth and delicious, but it does.
If you hate canned tuna for being dry or tasteless, try this. You’ll never go back.
If you want 40 pages of recipes like this… very yummy and VERY healthy… then be sure to pick up my EODD “Favorite Foods” Dieplan.
Here’s more about it:
Favorite Foods Diet + Recipes <-- click.here.for.more
Remember:
Don’t Quit. Get Fit!
P.S. Most of the recipes that come with my EODD book can be prepared in 15 minutes or less… so do not let the clock become your enemy when it comes to getting lean!
And remember: You can eat your favorite foods several days per week on my plan and still get rid of excess bodyweight.
Why give up living when you don’t have to, right? : )
Favorite Foods Diet + Recipes <-- click.here.for.more
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[ Jon Benson writes some of the fitness stuff on the Internet, so I know you'll this recent article from him... ]
Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.
And I think I did a pretty good job.
You tell me… ; )
Here’s what we cover in just about 30 minutes…
![EODD RFLB Order [audio] Insane amount of free diet information!](http://jonbensonfitness.s3.amazonaws.com/EODD_RFLB_Order.jpg "[audio] Insane amount of free diet information!")
![EODD Video [audio] Insane amount of free diet information!](http://jonbensonfitness.s3.amazonaws.com/EODD_Video.jpg "[audio] Insane amount of free diet information!")
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[ Sometimes I read an article so great I have to share it with all my readers. This recent post by fitness expert Jon Benson is one of those articles. See if it doesn't help you with your fitness goals. Thanks! ]
Several recent studies have pointed to the validity of doing very short cardio sessions (10 minutes) several times a day as being as beneficial… or even better… than one longer session. I agree, assuming you do some form of interval work in your cardio sessions. In fact, unless you want to drop a lot of bodyfat, you can get by with one 9-minute session a day if you do it right.
Quick Start: Try three super-short sessions with at least a 2-3 minute higher-intensity ‘burst’ in the middle. You do not have to go to the gym to do this. You can do this by walking stairs, stepping up and down on a low platform, or even walking outside. Let’s face it: 10 minutes is a lot easier on the brain than 30 minutes… and just as good.
For More Information: When you pick up my book The Every Other Day Diet you’ll have a chance to get my book 7 Minute Body for 1/3 the retail price for a limited time only.
In 7 Minute Body, I cover my personal 9 and 15-minute cardio sessions, my 3-minute abs workout (no kidding… I do not train my abs for more than 3 minutes!) and more.
Watch the presentation on my Every Other Day Diet homepage or just click here now to just pick up 7 Minute Body now.
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[ You learn something new every day, right? Well, today I learned something from fitness author Jon Benson. He has given me asap to share it with you. Let me know what you think by commenting below! ]
One of the biggest myths out there is the myth that eating healthy costs too much.
Just the opposite… and I’ll prove it to you in three ways.
Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…
2 medium size sweet potatoes $1 or… small fries from a fast food joint
2 red peppers $1 or… a can of pop
Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips
6 Chicken Breasts $10 or… a sub combo from a fast food joint
18 eggs $3.50 or… a burger from a fast food joint
2 salmon fillets $15 or… large pizza
Loaded chicken salad (homemade) $3 or… bag of cookies
Large bag of oatmeal $3.50 or… 4 chocolate bars
Not much of a comparison, it is?
Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.
Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…
1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.
2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.
3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!
My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.
Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?
Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.
Want to add that to your food budget?
Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.
Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.
Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.
What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?
You will be surprised.
Remember:
Don’t Quit. Get Fit!
P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …
it’s freee….
Weight Loss Tips <--- click.here
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Caution:
This sounds like a silly question, but it’s really the most important question you can ask:
“What REALLY makes me increase my bodyfat?”
Is it too many calories? Sure. That’s one part. But I know people who can eat 4-5K calories a day and not add an ounce.
Is it dietary fat? Rarely if ever.
Fat is necessary to melt bodyfat. It is true that fat has more calories per gram than protein or carbs, but let’s look at this logically:
40% protein; 40% carbs; 20% fat = 40% fat; 40% protein; 20% carbs
So… no. Increasing your dietary fat does not mean you’ll get fatter…
UNLESS… ready?
Your insulin levels are too high.
Elevated insulin is not only the prime cause of diabetes and a sign of being hypoglycemic, but it’s also the prime numero uno reason people get fat.
And insulin is stimulated most by too many carbohydrates… even the so-called “healthy carbs!”
HOWEVER… ready again?
You can still eat carbs… you do not need a “low-carb” dietplan every day in order to keep your insulin and bodyfat low.
You just have to know what TIME to eat the carbs.
There’s a time and place for everything and carbs are no exception.
I have a presentation here that tells you more about how important timing is and how you can eat your carbs (even sweets) and shed bodyfat…
… here:
The EODD System <--carb-friendly dietplan
That being said:
If I had to cut one thing out of my diet for 1-4 days it would definitely be carbs.
I need fat… fat helps melt bodyfat… and I have trained my body to use its own fat-stores for fuel.
( See how on the linked-page above )
I DEFINITELY need protein… and so do you.
Protein speeds up thermogenesis, or your body’s own fat-burning heat factory.
Protein also blunts your appetite so you naturally eat less.
Some carbs are healthy… and I do not recommend you cut out low-sugar fruits and green veggies… you need that stuff.
But you don’t need grains, breads, etc.
At least for a few days.
THEN… you need them… but only after you do two things.
Find out more here:
The EODD System <--carb-friendly dietplan
Remember: Don’t Quit. Get Fit!
P.S. My favorite “Feed Meal” (that’s what I call meals where I eat a lot of calories and carbs) is this:
Small serving of protein (1/2 my normal serving size) like chicken, tuna, etc.
Brown rice or baked potato
Slice of pecan pie (or Key Lime pie… yum.)
Then later that day I’ll have a few slices of New York-style pizza.
The next day I’m LEANER. It never fails.
The only time this can fail is if you do not set your body UP to receive these carbs and some junk food.
I call this my “Real World Favorite Foods Dietplan.” That’s not the name of my System but it could be! That’s exactly what it is.
I love it… so will you…
The EODD System <--carb-friendly dietplan
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