Sunday, July 31, 2011

Book: No Diet :Tricks To Lose Weight

No Diet :Tricks To Lose Weight by Nadine Smith. $6.99 from
No Diet is a summary of over 50 simple lifestyle and diet changes that will help you drop the pounds without going on a diet program! This book is a documentation of the writer's journey to impressive weight loss without going on a stringent diet and exercise routine (by just experimenting with the ideas outlined in the book).

Saturday, July 30, 2011

Why it’s so difficult to get rid of belly fat

I just found out that one of the reasons we find it so difficult to get rid of belly fat is that it is doing more than just sit there idly waiting to be burned when we need to call on it for fuel.

Belly fat actually has another role as a kind of toxic waste dump. I'm not kidding.

It turns out that as part of the toxin filtration system our body relies on to ensure that we don't end up poisoning our internal organs, excess chemicals that the body cannot metabolize get locked away in fat.

Apparently it is a way to keep the little poisons we put into our body at bay. Kind of like encasing spent radioactive fuel in lead and tossing it down a deep hole. Only it is fat, rather than lead that is providing the protective layer.

So what does this have to do with our struggle to get rid of belly fat? Well, until you have cleaned up your food and reduced the amount of toxins going into your body, your fat cannot release the toxins it has accumulated, and your body cannot release the fat!

If you live in North America you are being subject to more than 3,000 chemicals that are added to the food supply. Plus there are another 70,000 or so chemicals that make their way into out environment from industrial process.

Research has shown most people have between 400-800 chemical residues stored in their bodies, including: PCBs, dioxins, xylene and dichlorobenzene.


Unfortunately it is hard to do much about protecting ourselves from most of these chemicals. But we can do a great deal to eliminate the chemicals coming into our bodies directly from food.

This is important because not only are these chemicals keeping us fat, once the toxic load in our bodies has reached a "tipping point" they begin to cause major dysfunction, like damage to our endocrine system, hormone imbalances, cancer, and other illnesses and disease.

So do you remove the toxins from your body?

Part of it involves learning to eat the RIGHT kinds of foods. Carolyn Hansen has been preaching this approach for a while, and now she has launched a fat loss membership site which addresses this exact problem.

She calls it her No Excuses Body Makeover program. So if you have been struggling to find a method to eliminate the unwanted excess fat pounds that seem to cling stubbornly to your midsection or butt, I recommend checking this out.

Also, while you are there you can download her popular fat loss report for FREE on "The Best Way To Lose Weight"

It even reveals the real reasons why most of us simply don't get anywhere with our plans to lose weight.

Friday, July 29, 2011

Is It Time For YOUR Body Makeover?

Millions of people are losing their own little war with their body. It is an epidemic of the modern age. Perhaps it is THE epidemic, and people will look back on the 21st century with a smirk and say "What the heck were those people thinking? They willfully destroyed their bodies and cut 20 years off their life span. Couldn't they see what was happening to them?"

You'd be surprised, but I think it's safe to say that most people DON'T see what is happening to them until it is too late and some major health crisis sets in on the back of having been too fat for too long. Part of the problem is that people simply do not recognize the health risk of carrying around an extra 20 or 30 pounds of blubber on their midsection.

It is a BIG mistake, this ignorance, or short-sightedness. Being overweight has consequences that go way beyond loss of breath, lower back pain, and varicose veins in the legs. Excess fat, and particularly the stubborn fat carried in the midsection area, does more than sit there looking unsightly. It affects the proper functioning of your internal organs, and even sets them up for failure.

So if you are carrying around more weight on your midsection than you know now is good for you, what can you do about it? What is the BEST way to launch your own little battle to fight the war going on inside you between that unhealthy fat and your vital organs?

How about get yourself a body makeover? That is what Carolyn Hansen is suggesting. She has just set up her fat loss membership program that she calls The No Excuses Body Makeover Program.

Instead of giving you an ebook and letting you head off to do battle on your own, her goal is to provide you with an environment that helps you establish the correct mindset to win your war, and then she holds you accountable for your actions. If your battle strategies are doomed to failure, you'll discover it soon enough and she (and the other members in her membership program) will encourage you to come up with a plan that WILL work for you.

You'll get all the tools needed to formulate your approach to making over your body, and you will get the encouragement to put your plan into action.
So if you have decided this is a war that you HAVE to win, and it is time to say goodbye to that apple-shaped midsection that is causing you to cover all the mirrors in your home, be sure to check out Carolyn's No Excuses Body Makeover program. She'll help you tool up, plan your makeover attack, and back you with the reinforcements you need to achieve your desired body weight goal.

By the way, you can also grab her popular report for FREE while you are there, on "The Best Way To Lose Weight"

Thursday, July 28, 2011

Book: The Body Love Manual - How to Love the Body You Have As You Create the Body You Want

The Body Love Manual - How to Love the Body You Have As You Create the Body You Want by Lily Hills. $9.99 from
Written by a former compulsive overeater, this new "bible of weight loss" is an award winning book which offers a non-diet approach to losing weight, permanently, by connecting with the genius of your body. This revolutionary and highly inspirational read will teach you how to deal with the emotions (worry, boredom, fear, insecurity) that make you reach for food you are not truly hungry for.

Book: Looking Good - The Lazy Person's Guide to a Better Body

Looking Good - The Lazy Person's Guide to a Better Body by Jan Van Rensburg. $4.99 from
Do you struggle with your weight and body shape? Do you have a slow metabolism, and are you yearning for a leaner, well-toned body, without the endless dieting and struggle? If all has failed so far, here is the good news of a smarter way. Experience real success, and see how you, too, can be looking good with less schlep and effort. Discover the secrets that will change your life forever.

Wednesday, July 27, 2011

Book: Weight Control Manual

Weight Control Manual by Ulla Lorenz. $9.99 from
Learn more about your body and how to keep it happy and healthy. Tips about weight loss and maintenance and your metabolism

Monday, July 25, 2011

How Repetitive Foods Can Mean Weight Loss – TIME Healthland

How Repetitive Foods Can Mean Weight Loss – TIME Healthland

4 Ways to Burn More Fat

By Yuri Elkaim

Fitness has been around for many decades, so a lot of people such as sport scientists have created many exercises for specific needs. Some people have created fat burning workouts, so we have decided to include a few in this article to help you burn that body fat. To burn body fat you need an exercise which will move your heart rate to the correct zone. By moving to the correct zone and exercising hard enough your pulse rate will increase, burning more fat efficiently. When you achieve the correct zone your metabolism will increase, that's how you burn fat. The key to all these exercises is low intensity.

One of the best routines to burn fat are high intensity exercises. A lot of people don't know that high intensity burns more fat because you simply burn more calories compared to low intensity workouts. You can achieve high intensity work by doing interval training. So instead of jogging for 40 minutes, you can increase your pace so that you do bouts of high and low intensity for about 20 minutes. Research shows that this is best for burning fat - and it saves you time.

Another great method for burning fat is cycling, you can cycle indoors at the gym or you may even have your own stationary bike at home. The preferred method is cycling outside on a beautiful day. This is a great exercise for burning fat, depending on speed and resistance you can burn around an amazing figure of 250 - 500 in half an hour, but remember to burn them fat calories you must keep it low intensity.

Another top method is swimming; the best thing about swimming it that it's very fun as well. This helps to enjoy training and achieve better results. In swimming there are different techniques e.g. breast stroke, front crawl and back stroke. It's entirely up to you which technique you prefer, for instance performing breast stroke for 30 minutes can burn roughly 400 calories. That's a very healthy figure indeed.

Our final method is rowing, this is a fantastic exercise all round. Rowing is great for exercise and benefits your arms by a large amount, killing two birds with one stone is always a great advantage. Again you can do this at home if you have a rowing machine or at the gym. You may even be in a rowing team, and can perform this exercise on a lovely lake. Keep it low intensity and row away; you can burn up to 300 calories within half an hour.

If you mix and match these fat burning methods, the weight should drop off you in no time, overall achieving your goals in a quicker period. You could even make a circuit out of these to really feel the pain.

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals burn fat while sculpting lean muscle with his Fitter U Fitness athletic fat burning workouts. You too can start burning fat for FREE by checking out today.


Saturday, July 23, 2011

Go to Bed Earlier to Stay Slim

Go to Bed Earlier to Stay Slim: "

If you're trying to lose weight or want to avoid gaining extra pounds, one trick may be to go to bed early. A new study from Northwestern University indicates that people who stay up late tend to consume an average of 248 more calories per day - and more fast food - than those who go to bed earlier. The study was a small one, involving only 51 people with an average age of 30. The participants who stayed up late - typically hitting the sack at about 3:45 a.m. and getting up about 10:45 a.m. - not only consumed more calories, fast food and non-diet sodas than the study participants (who went to bed by 12:30 a.m. and got up by 8 a.m.) they also ate only half as many fruits and vegetables. The extra calories were generally consumed at dinner and later in the evening. An extra 248 calories a day can add up to two pounds of weight gain a month if you don't work them off with increased exercise. The study was published online on April 28, 2011 by the journal Obesity.


Friday, July 22, 2011

Weight Loss Exercises For Women

By Yuri Elkaim

Of the two sexes - men and women - women definitely got the short end of the stick when it comes to losing weight. Women lose weight at a slower rate than men because they have slower metabolisms and tend to store more fat. I know, I know, this is unfair; a man can wolf down hotwings during a game and then play a pickup game of b-ball and be fine, but a woman eats a bagel with extra cream cheese and no matter what she does, she swells.

I exaggerate a bit, but really, women tend to become far more frustrated with losing weight than men. That is because losing weight is harder for females. Fortunately for the fairer sex, there are weight loss exercises for women that really work and can help any lady shed some unwanted weight.

Exercise #1: Jogging

Your average, everyday woman doesn't have time to run 5-6 miles a day. Luckily, that isn't really required for losing weight. The best way to shed pounds is to be active as much as possible, and that means jogging. Jogging is a less-intense, lower-impact form of running that can be done three times a week, for 30 minutes at a time - and still give results.
For those new moms out there, jogging behind a stroller is just as good (and even better, I say).

Exercise #2: Spinning

I know many think of pilates as a fad exercise. Really, though, pilates is a good way to get active and boost your metabolic and cardiovascular performance. This is basically cycling without going anywhere. There are spinning classes that offer motivation and discipline, in addition to the social connection that many women miss with exercising (and that many men do not seem to miss at all).

Exercise #3: Weight Training

This is more a type of exercise than an exercise, per se, but it is still important. Did you know that muscle requires more energy per day for its own maintenance and performance than fat? That seems pretty sensical, right? Well, it also means that building muscle can help you lose weight, and not just make you stronger. Of course, few women want to bulk up, but fortunately, just about every woman can add a bit of muscle, look better, lose weight faster, and still not look like they spend their time eating raw beef and living in the gym.

Exercise #4: Kickboxing

Usually it's men who are in movies blowing stuff up and punching out villains. But women can get in on this too (well, minus the blowing stuff up part). Kickboxing is a terrific way to increase your cardiovascular health because it stimulates your aerobic capacity as well as tones your muscles. Plus, it's fun - and for women, can be incredibly empowering.

I recommend signing up for a class and taking a friend or two along for the trip. Just don't beat them up.

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Try his acclaimed Fitter U Fitness fat burning workouts for free by visiting today!

Thursday, July 21, 2011

Are Fat Burners Safe?

By Yuri Elkaim

In this article, I am hoping to tackle the topic of fat burners and their safety. When assessing my own approach to healthy living, I have always been an avid believer in the consumption of our basic fruits and vegetables in addition to a holistic lifestyle.

Personally, I have never been a fan of any type of supplement, in what may appear to be easy solutions, such as the use of these supplements, I am simply not convinced that they are adequate or substantial enough to help one accomplish a healthy and strong body. When attempting to truly achieve what most of us strive for regarding healthy living, I have concluded that this can be most definitely be attained through the simple intake of natural foods, as oppose to complicating one's diet with such gimmicks.

I recall some time ago, being introduced to a type of fat burning supplement that would consist of combining caffeine with a fade drink, the combination of these two intense beverages would basically cause one's heart rate to increase, which in turn would demand that your fat be burned. Some of the results of this product were unfortunate, having included various health problems, heart attacks had even been reported.

For such a strong demand to be imposed on the body is just unnatural, and something that unnatural is never the sustainable way of properly achieving or maintaining anyone's goals. Having these artificial stimulants pumping through your system puts a substantial amount of stress on one's glands, which in the end can lead up to a number of negative outcomes concerning one's health due to having your hormones working in serious overtime. In addition, in pursuing such methods of practice one is managing to compromise their very own cardio vascular system.

Such potential risks, in my opinion are always unnecessary and never the answer. The easy way out is not always the most efficient, if you truly want to achieve a healthy body you can do so by incorporating activities and lifestyle choices that would specifically include things such as a healthy diet which could include some raw food and lots of water, strength training three to four times a week, some interval cardio two to three times a week and a number of productive as well as body benefiting activities. Incorporating these activities into your weekly routine will surely get you the results you would be looking for as well as help you feel better on the inside and out, that would most certainly be my best advice. I would suggest trying out my monthly workout program that you can find at, it serves as a great advantage to many athletes in no doubt help you get fit and burn fat.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet for weight loss ebook, Eating for Energy. Visit to get started with his FREE "Energy Secrets" e-course and discover what your diet has been missing.

Monday, July 18, 2011

Time-Efficient Fat-Loss Training With Limited Equipment...15 Minutes of Full-Body Circuit Training With a Single Dumbell

By Nick Nilsson

You've got things to do and places to be...when you've got limited time available to train, you have to make FULL use of every single second you have available in your workout...

And that means circuit training...

And that means not your "normal" circuit training, either!

I've got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You'll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.

Plus, as a bonus, you're going to get an AMAZING core workout due to the single-dumbell work you'll be doing. Training unilaterally (a fancy way of saying one arm at a time) forces the core to engage strongly to stabilize the torso, and you'll be doing it on every single set you do.

You might not notice this core effect so much if you're doing high rep, light weight circuit training, so THIS circuit is done using 3 reps per side per exercise, using a moderately heavy dumbell (I'm using a 105 lb dumbell in the demo).

The first exercise you're going to do is the One Arm Dumbell Floor Press. This one is a GREAT core exercise and that one that's going to really light up your midsection in addition to your chest, shoulders and triceps. This is probably going to be weakest exercise of the three, so use a weight that you can handle specifically on this one.

Start with the dumbell on the floor then sit with your legs on either side of the dumbell. Reach forward and grab it with hands then set it on your thigh. Lay back on the floor and set your left upper arm flat on the floor, taking ALL the tension off the chest. You're basically balancing the dumbell with your forearm at this point. Your left leg should be shifted out a bit wide to the side to help stabilize for the press (you'll feel this when you go to start the press).

Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower abdominal area/lower obliques, in addition to the transversus (the deep muscles of the core).

Do 3 reps on the left arm then set the dumbell on your chest and switch hands. Do the press on the other side now, being sure to set your same-side leg out wide to stabilize. Press up for 3 reps. To set it on the ground, grab it with both hands then roll to the side and set it on the floor.

Now stand up and do a one-arm dumbell row with the dumbell. I recommend using the same arm to start each exercise here, to give it maximum rest, e.g. if you started the press with your left arm, start the row with your left arm, too. You can brace your non-working arm on your knee to solidify your body for the exercise. This single arm row hits the rotational-stability aspect of the core as well.

Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One Dumbell Split Squats. Hold the dumbell in your left hand and lead with your right leg, so the dumbell is in front of your back leg.

Do 3 reps then repeat on the other side for 3 reps.

Holding the dumbell in one hand as you do the split squat also puts rotational-stability tension on the core (see why this gives you GREAT core training, too)...everything you do in this circuit involves core stability with fairly heavy weight.

Now, with NO rest, go right back into the One Dumbell Floor Press.

And repeat for 15 minutes total training time.

You can do shorter or longer with this circuit, depending on the time you have available to you. I found 15 minutes to be a good range.

This is simple, straightforward training that will hit every major part of your body, and the secondary ones that contribute to these 3 big movements. Targeting these big "hot zones" with this much training volume will get your metabolism ROARING.

It's going to build strength and muscle mass along with your cardio capacity and has tremendous core-training benefits (which you will absolutely feel for the next few days after doing this!). Your core gets worked with all the movements but the rest of your bodyparts get selective rest as you work each side of your body with the different movements.

And all you need is a single dumbell and a patch of floor space to do it!

This workout can be done anytime you like, especially if you just need to do a fast workout covering all your bodyparts.

To see pictures and video of this technique in action, click this link:

And if you want an even MORE detailed fat-loss program that scripts out EVERY single training day and meal for you, definitely check out my Metabolic Surge - Rapid Fat Loss program. When I want to lose fat FAST, this is the one I use. It'll take you through everything you need to know to drop even stubborn fat extremely quickly and efficiently...every single day of the 36 day program is laid out for you...set, reps, exercises, what to eat, how much to eat and what supplements you can take to get even better results!


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!

Starting a Raw Food Diet

By Yuri Elkaim

If you are in the beginning stages of following a raw food diet plan, you might be at the point where you're starting to tire and not because you're not getting the required vitamins from your diet, but because you're hitting the beginner's wall.

The beginner will be highly excited to start the raw food diet plan. Maybe they're doing it on the recommendation of a friend, or because of a book they've read, or something they've seen on television. Whatever their motivation, the first few days are always exciting. The first big meal with no cooked items will be a real treat. The beginner will buy cookbooks, look up tips online, talk it up endlessly with their friends, and raid the local grocer more often than they used to, looking for fresh new ingredients.

But after a few weeks, even the most exciting newcomer to the raw food way of eating is going to get a little tired out. The dozens of recipes they started with have been whittled down by availability and personal taste to no more than half a dozen irregular dishes that will start to become stale and repetitive; they will have all the cookbooks they could ever use, and read so many web articles that their eyes hurt. They'll miss coffee and bread and the smell of a roast in the oven. Their friends will be sick of hearing about it, and they'll be sick of ordering salads when they go out for dinner.

In the end, the raw food diet will become just like every other diet, unless you do two mantras you need to learn, right now, and repeat every day to prepare yourself for the beginner's wall.

"It's not a diet."

If you go into eating raw foods because you want to lose weight, you can definitely achieve those goals. But if you think you can eat raw for a few weeks, drop a few sizes, and then go back to "normal living", you might as well stop right now.

Diets don't work because people don't see them as lifestyle changes, they see them as quick fixes. So once the diet session is over, they go back to old destructive habits, and gain back all the weight they lost, and lose all the benefits of their quick trip to Healthyland. Now, no one is saying that in order to lose weight and keep it off, you need to eat nothing but raw foods for the rest of your life.

But if you want to see real results, you're going to have to incorporate the information here into your own life, and make it work. The raw food diet is a lifestyle change, not a diet.

"You don't know it all yet."

You may become bored with this new raw food kick, but only if you let yourself become bored. When you stop learning, your attention falters, and other things grab for your interest. If you want to stay with it, you need to remember there is a lot of information out there, and you can't possibly know it all, but it's fun to try. Make an effort to learn one new fact about raw foods every day, a new recipe, a new way to prepare an old favourite, a new item that you've never heard of. Make every day different, and starting a raw food diet won't be so difficult.

Yuri Elkaim is a Registered Holistic Nutritionist and author of the raw food diet book Eating for Energy. Visit to get started with his FREE "Energy Secrets" e-course and discover what your diet has been missing.

Saturday, July 16, 2011

Exercises to Burn Fat

By Yuri Elkaim

I recently had a discussion with an associate it of mine regarding his desire to lower his body fat, and although he kayaked a few times a week as well as went on walks a few times a week he simply couldn't accomplish this goal. Although kayaking is quite the workout and walking is great for the body, doing these activities a few times a week is simply not enough to accomplish the results he was looking for. His pace in walking was just not capable of meeting the required intensity of exercise his body would need in order to burn the amount of calories that he has aimed to burn so that he could achieve his goal.

When wanting to keep your body fat at a low percentage it is important to keep in mind a number of things, such as it does not come easy, workouts and training can be quite intense, you will have to keep a it on a regular basis which in turn makes it a commitment, once with wonderfully rewarding results.

Doing this would require you to get involved in some high intensity metabolic strength training workouts, the kinds when you end up sweating up a storm but loving every second of it.

From a cardio standpoint, it would be wise to run in intervals, starting off with a sprint then jog, sprint then jog and so on. By doing this you are allowing your body to increase its metabolic rate due to the increase in intensity, which in turn allows you to burn more calories. Doing this on a regular basis only allows you to build strength and acquire the desire for repetition as well allowing you to go further with your workouts.

When it comes to the foods you should consume I would have to recommend sticking to vegetables, lots of greens, raw foods containing healthy fats, olive oil, coconut oil, these things are all very helpful when attempting to better our bodies and riding it of unwanted fat. Omega 3 are also very beneficial as well as making sure you're getting some healthy protein.

When wanting to keep your body fat percentage at its lowest possible number it is no easy task. It is a rigorous commitment, which requires a high level of discipline. You must stick to your regular routine, which would have you exercising almost every day. Much sweat would be involved and the intensity would have to gradually increase, but regardless of the sweat and tears results would be attained without a doubt, and that feeling of health and accomplishment trumps everything else.

Fitness and Fat Loss Expert, Yuri Elkaim, is the strength & conditioning coach for the men's soccer program at the University of Toronto and helps thousands of busy health conscious individuals burn fat and get fit by using athletic workouts. You can get a FREE fat burning interval training workout by visiting and today!

Monday, July 11, 2011

Take a Fresh Look at Salads and Weight Loss

It’s not a big secret that salads have always been associated with dieting. Therefore, when we think about going on a diet, most of us think about eating a lot of salads. However, while many of us envision just lettuce and dressing, that type of salad is long gone.

Nowadays, salads are pretty versatile and can even have just as many calories as other unhealthy foods do. You definitely want to stay away from these types of salads if you’re trying to lose with. Typical foods found on these salads include fried chicken, breaded chicken, high-fat dressing, bacon, cheese, etc. Below are some ideas of great-tasting salad ingredients that are healthier for you than those listed previously.

Whole Grains – While grain pasta salads are great, nutritional and tasty, but so are the classics such as Tabouli. This Middle Eastern dish contains tomatoes, cucumbers and bulgur wheat which leaves your taste buds happy and stomach full. You can also toss vegetables in with brown rice and oil-and-vinegar dressing.

Seeds and Nuts – There are many seeds and nuts that are healthy and nutritious for you, and taste great on salads. These include: pumpkin seeds, sunflower seeds, pine nuts and hemp. The various nuts and seeds give you plenty of room to experiment and many great-tasting salads to create!

Meat – To make salads more filling and rich in protein, adding meat is a great thing to do. However, the meat needs to be lean meat. Therefore, think about adding turkey, lean beef, tuna, grilled salmon or chicken to your salads. You can pair these meats up with a variety of other ingredients including pecans, tomatoes, cannellini beans and small pieces of blue cheese.

Legumes – Another great trick for adding protein to salads is with legumes and beans. Beans are easy to cook, and work taste great when served on a bed of greens! You can even mix it up by cooking different varieties of beans, mixing them together and then mixing them with whole grains and a tasty dressing!

Salads as the Main Dish – It is possible to eat salad as your main dish, especially whole grain salads. There are also various ethnic pasta salads that work great too. A couple of excellent choices include Greek pasta salad and Oriental rice noodle salad.

Antagonistic Time-Volume Training..."Paint-By-Numbers"- Easy Training For Muscle and Fat-Loss!

By Nick Nilsson

Time-Volume Training is one of my favorite "no brains required" methods for building muscle and strength like clockwork. When you do this style of training, you know EXACTLY what weight to use, how many reps to do, how long to do it for and when to increase the weight...ZERO brains required.

It's a strategy that allows you to do a LOT of work for a muscle in a short period of time, which will stimulate muscle growth AND burn a lot of calories and boost your metabolism, contributing to significant fat loss.

It's GREAT stuff and a technique I think is absolutely worth using whether you're looking to build muscle or burn fat.

The formula for my regular version of Time-Volume Training is simple...and you'll be able to see exactly why I say "zero brains required"...

Select a weight you can do 10 reps with in a normal set (you're going to be doing this for a 15 minute block of time). Now do 3 reps. Rest 10 seconds. Do 3 more reps. Rest 10 seconds...and repeat until you can't get 3 reps in a set.

Now switch your rest to 20 seconds and keep going with more 3 rep sets. Repeat these with 20 seconds rest until you can't get 3 reps again and then go to 30 seconds rest...and so on, to 40 seconds rest. Repeat until your 15 minute block of time is done.

If you make it 1/3 of the way through (e.g. 5 minutes on a 15 minute block) still doing 10 seconds rest, then you increase the weight on that exercise in your next workout.

That's it!

For the FULL description and methodology of Time-Volume Training, read the following article:

Time/Volume Training - A Program For Building Mass Even With Bodyweight Exercises!

I had originally designed Time-Volume Training to be done with bodyweight exercises that usually allow you to get too many reps to build muscle (like being able to do 30+ push-ups) and use them to build muscle by brining the reps down and going for volume. Then I realized this framework works GREAT with weights as well (even better than bodyweight, to be honest!).

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you...all you have to do is the work.

Normally, I do Time-Volume Training with just one exercise...e.g. bench press for 15 minutes straight.

And this works VERY well. You get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

THIS version I want to tell you about today is done with two antagonistic exercises. For the demo, I'm using flat barbell bench press and chin-ups, working the chest and back (you can use pulldowns if you can't currently perform at least 10 chin-ups.).

Going back and forth between two antagonistic exercises has a several big advantages:

First, the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time.

More sets means more volume which means more results.

Second, antagonistic training is VERY efficient for the nervous system. Activating the antagonist muscles can actually INCREASE strength in the original bodypart, i.e. you can actually be a bit stronger in bench for the chest when you work a back exercise right before.

So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest (making it GREAT for fat-loss and preserving muscle while training for fat loss).

It also keeps you away from muscular failure so that you're not crushing your recovery systems, which is also VERY important on a reduced-calorie diet where reduced recovery levels can be a big problem.

So when you're doing the training, take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc. Keep going like this for as long as you can.

Now here's the thing...most likely, one exercise is going to start fading first. For me, it was the bench press. So what I did was kept the rest to 10 seconds going from bench to chins, but increased the rest to 20 seconds going from chins to bench. This worked quite well and allowed me to keep going while still minimizing rest in between sets.

You can perform this type of training with just about any antagonstic exercises and bodypart pairings, e.g. biceps and triceps (curls and pushdowns), quads and hamstrings (squats and stiff-leg deadlifts), abs and lower back, front delts or rear delts (front raises and bent-over raises). For the smaller parts like arms and shoulders, I would suggest a 10 minute block of time.

You can use Time-Volume Training as a technique to insert into your training once in awhile or work it as the basis of an entire program.


Overall, Time-Volume Training is a great method for building muscle both on fat-loss programs and on muscle-building programs. It'll help keep workout time managed and predictable while hitting your muscles VERY effectively, while burning a tremendous amount of calories (ideal for fat-loss training).

I like this style of training so much, I've included it as a major part of two of my programs... Metabolic Surge - Rapid Fat Loss and Mad Scientist Muscle. This "antagonistic" variation of it can be worked into both of those very easily!

Bottom line, if you've never tried it before, take 15 minutes in your next workout and do this Antagonistic style of training. Just plug in your favorite exercises and prepare to be impressed!


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!

Sunday, July 10, 2011

Becoming Vegetarian - Tips on How to Get Started

If you've decided to make the change to vegetarianism, you'll want to be successful. Once you've spoken to your doctor or health care provider about your choice, here are some tips to help you make the transition.

1. Identify your reason or reasons for going vegetarian. Write it down if you need to, and read it or otherwise remind yourself of your reasons whenever you feel like going back to eating meat. Maybe you're choosing vegetarianism for environmental reasons, or perhaps your cholesterol level is too high. Regardless, make the reasons concrete and memorable.

2. Decide what sort of vegetarian you want to be. This will help prevent having to make decisions on whether or not to eat a certain food each time. Do you want to be the sort of vegetarian who eats dairy products? Eggs? Fish? Or maybe you want to follow a vegetarian diet only sometimes. It's up to you; just make sure you define it ahead of time.

3. Make changes gradually. Maybe start with two or three vegetarian dinners a week, or set aside one whole day a week of vegetarian meals. Another approach is to cut out one type of meat or animal product each week or month. Maybe cut out beef first, then chicken, then pork. A gradual approach is especially helpful if you are trying to get reluctant family members on board.

4. Variety is important in all diets, but it's particularly important when you are making a dietary change. Boosting nutrition may be one of your motivations for becoming vegetarian, so you'll want to eat as much variety of foods as possible. This will also keep things interesting and avoid a boring rut. No one wants to eat three salads a day every day!

5. Consider B12 supplements if you are not going to consume any animal products at all. B12 is found only in meat, eggs, and dairy products. Even if you do eat dairy and eggs, you still may need a B12 supplement. You could also eat foods fortified with this vitamin, such as some breakfast cereals. Making sure your nutrient needs are met is a help toward success.

6. Get a few good vegetarian cookbooks. You can check them out at your local library or purchase them. This is especially helpful if you are new to vegetarian cooking. You might also consider subscribing to a vegetarian magazine with tips and cooking hints.

7. Be patient with yourself. If you have a "moment" and buy a fast-food burger, don't worry about it and move on. There's no need to guilt-trip yourself. Instead, think through what made you get such a craving, and how you can avoid it next time. Maybe eat a veggie burger for lunch before heading out past the drive through, or just make sure you go out on a full stomach.

Friday, July 8, 2011

Older People Must Work Out More to Keep Muscles

Older People Must Work Out More to Keep Muscles

More Good News about Low-Carbohydrate, Higher-Fat Diets |

More Good News about Low-Carbohydrate, Higher-Fat Diets

Reset Your Metabolism Back To Its Primal Fat-Burning State

Just a quick note to see if you’ve checked out the amazing diet video (free) I sent you… the one made by Derek Gatehouse, the founder of The
Primal You™ diet course.

It just seems so sensible – a diet that comes from studying how the human species is genetically programmed to eat… exactly what combinations of which types of foods humans metabolize easily and properly, for optimum weight and optimum health. (And all without ever being hungry! What could be better than that..?)

This Primal eating plan sets your metabolism back to its intended fat-burning state, instead of a fat-storing state like the current, typical diet does.

It’s really something… people are losing fat FAST (and perhaps more importantly) learning how the human body processes all the different foods so they can stay on a healthy path FOR GOOD!

If you’re serious about your weight, your blood pressure and your health, you really owe it to yourself to watch Derek’s free videos, right here:

All the best,

Arthur M.

P.S. Derek isn’t leaving these free videos up for too long so if you’re interested, I suggest you check them out right away.

3 Different Types of Sit-Ups

Below is an article contributed by Ray Burton, the founder of I thought this was a fun topic to share with you because we all get a little bored with our routines now and then.

Lets spice things up today and talk about 3 different types of sit-ups you can use to add variety to your strength and conditioning routine for your abdominals. These will be all bodyweight exercises you can do at home for your abdominals or any location if you are on the move. You will need a partner for two of these sit-up variations.

To keep things short and sweet, I will assume that you are already aware how to do the basic version of the sit-up.

Janda Sit-ups

Credit is given Dr. Janda for creating this exercise and so, hence the name.

There is a principle called reciprocal inhibition that says the body relaxes the muscles opposite the ones contracting most given exercises. Using this principle as the foundation, the Janda sit-up inactivates the hip flexors by contracting the hamstrings and gluteus.

How do you contract the hamstrings and gluteus at the same time as doing your sit-up?

First, you need a partner to place their hands under your calves while you are in the normal bent-knee sit-up position.

Second, you need to pull against your partner's hands with your lower leg using your hamstrings while squeezing your gluteus as well. While doing this, you do your sit-up. By squeezing the opposite muscles, you "in theory" prevent the hip flexors from contracting making it all abdominals. It takes some practice to get it right but you'll increase the difficulty right from the start.

Jackknife or V Sit-Ups

As with the regular sit-up, you lie on the floor with your hands behind your head and engage the abdominals to lift the upper torso off the floor. The only catch is that your legs are elevated the whole time!

When you are in the top position, you will look like a V and at the bottom you will look like a slightly open L. Very hard.

Commando Sit-Ups

You can do this third type of sit-up by your self if you can find a table and if not you will need a partner.

Let's do the sit-up on your own first. You will need a heavy and stable elevate surface that you can secure your feet into. However you rig something up for your legs, your goal is to have your upper body hanging out in open air off the edge. This will allow you to come down past the point where the ground would usually stop you.

Not only do you no longer get any help stopping the sit-up but any bouncing off the floor is eliminated as well. In addition to that, you have an extended range of motion.

The partner version has your partner on their knees, with their back parallel to the floor. No you lie on your partners back with your legs draped over their shoulders.

Your partner now holds onto each of your ankles so that when you go back everything will be locked down and you don't flip over backwards. The combination of you sliding around and them moving makes this all the more challenging and fun!

Those 3 types of sit-ups should spice up your bodyweight fat burning fitness routine for you.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at... 

Train hard, eat right, and enjoy life!

Ray Burton
Certified Personal Trainer
Author - Commando Cardio Fat Burning Fitness

Tuesday, July 5, 2011

Tactics Are Different for Weight Loss, Maintenance

Tactics Are Different for Weight Loss, Maintenance

The Truth About Ab Workouts

By Craig Ballantyne, MS, CSCS, CTT

When I first started lifting weights and doing ab workouts, I really didn't know what I was doing. So let me tell you about some of the crazy ab exercises and training sessions I did back in the day involving ab crunches, sit-ups, and so many other ineffective and potentially dangerous exercises.

You see, I had started working out for the typical teenage boy reasons. I wanted to get big muscles to impress girls, and I wanted to get bigger, stronger, and faster for soccer and hockey.

My first ab workouts were done at the local YMCA after a few of my friends and I snuck in one night.  We were those kids who went from machine to machine, not knowing what we were doing, and annoying - and probably intimidating - all of the regular customers.

And for that, I apologize, and to make it up to you, I'm going to share some really great ab workouts after I tell you about the abdominal exercises to avoid.

After causing havoc at the YMCA, I started lifting weights in my parent's basement after purchasing a traditional York barbell machine weight set. Every other night, when I was 16 years old, I would go downstairs and do a full body workout routine followed by 100 crunches.

I did that because that is what the workout booklet told me to do.

Eventually, after buying a few fitness magazines and reading about the ab workouts of pro bodybuilders and fitness models, I started adding sets and reps of different ab exercises to the list.  Soon I was doing hundreds of crunches, bicycle crunches, side crunches, and even sit-ups.

And while these exercises made my abs burn, nothing changed in the mirror. Well, at least not in terms of my abs. The weight machine exercises were helping pack on some muscle - in addition to the manual labor done at my after school job, and because of my teenage hormones.

Eventually I came to the decision that ab crunches and sit-ups were not helping me achieve my goals.  By that time, I was in college and had access to a fully equipped, state-of-the-art gym. Plus, the Stability Ball had made its entrance into the fitness world.

So at this time, I was doing ab workouts that used stability ball crunches, Russian twists, and decline situps, and while my abs were sore, sometimes my back was sore too.

Some Abs Exercises Can Be Dangerous

The problem with this approach and these ab exercises is that they are all potentially dangerous for your low back. Each of these abs exercises puts your spine in flexion or rotation, and research has shown that rotation and flexion are the exact movements that cause herniated discs in your low back. Ouch.

I was shocked to find this out, but as soon as I did, I removed these from your workouts. They should be used rarely, if ever, and the great news is that you don't need these exercises if you want to build six pack abs or have great ab workouts.

So if you find your back stiff and sore, you need to stop those exercises immediately. As mentioned, one day I stopped doing all of these ab exercises in my workouts.

They weren't helping or making a difference for my six pack abs, but they were hurting my back. So they had to go. In reality, as long as you are keeping the fat off with interval training, metabolic resistance workouts, and diet, you're going to have sexy abs. You don't need to do 30 minute ab workouts.

However, you do need to do certain ab exercises to protect your back and improve your performance in sports, lifting, and every day tasks. (Great abs even help in the bedroom.)

So here's what you need to do now. If you're a beginner, you MUST throw away all of the crunches and sit-ups that you are doing, and you're going to switch over to stabilization exercises like planks, side planks, and this cool little exercise called "The Bird Dog".

These movements will help you build up abdominal endurance - and a nice flat stomach - so that you are ready for advanced ab exercises.

When you are at that point, you'll want to use "anti-extension" and "anti-rotation" exercises like stability ball rollouts, TRX fallouts, stability ball "stir the pot" movements, and many more that I'm going to share with you in an advanced ab workouts article.

Get started with the TT for Abs DVD workouts here


Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Are You Really Still Buying “Low Fat” Foods…?

by Derek Gatehouse

Habits are so hard to break, aren’t they?

Just listen to people as they order their food, whether it’s at a restaurant or the grocery store or just their latté at Starbucks.

EVERYONE orders non-fat this and non-fat that… Like the smoked turkey at the cold cut counter. “Which one sir?” “Uhh, which one is lower in fat?”

Or the low-fat section of the restaurant menu. Or even your latté… make sure it’s with low fat milk!

… and if you ask these people why, they all say the same thing: “Well…you don’t want fat. Fat is bad for you.”

But ask these same people where they heard this, or to at least cite one credible source or medical study or something… do you know what you’ll get? Blank faces.

They’ll look at you like you’re the crazy one for even asking the question. After all… everyone knows fat is bad, right…?

Well, sorry but… wrong. Dead wrong.

Of course, it’s really not difficult to understand how the whole “fat paranoia” came to be. First of all, we are hugely influenced by what we read and hear and see in the media. And let’s face it… all the books were saying you need to go low fat.

Furthermore, it’s not much of a stretch to reason that if you eat more fat, you will become more fat…

Unfortunately… that’s just not how it works. It is the various combinations of protein, fat and carbohydrates you eat that work together.

Depending on which combination you eat (and how much of each), your body will either store fat, or burn fat. Not to mention helping with blood pressure and cholesterol, or making it worse!

The Hormone Revolution

I am writing this email sitting at my local mega book store and as I entered the store there was a big table set up boasting a bunch of the latest diet books. I picked up the first four and skimmed the contents, and you know what? “Low fat” is LONG GONE. And it’s about time!

From the handsome star of that new health show, “The Doctors”, to fitness guru and hottie Jillian Michaels, to old standbys like “The Zone”, “Protein Power” and “Atkins” – these books (and so many more) all share the same theme... the theme that has finally, thankfully, replaced the low fat song.

What new theme you ask?

Hormones. You have the incredible power of being able to set your metabolism to whatever “state” you choose. Just with food.

The low fat diet (quite ironically) ends up setting your metabolism to a “fat storing” state, where a Primal diet will set your metabolism to a “fat burning” state. It really is your choice.

The amount of research available now, and testing that has been done, is staggering. (Including my own health recovery story!)

But all you really need to do is try it for yourself. See how you feel on a low fat diet; see if you lose weight at all; see how hungry you are all the time!

THEN compare it to a Primal diet. The proof is in the pudding. (Um… but stay away from pudding).

For more information about eating a Primal diet:

Monday, July 4, 2011

Happy Independence Week!

That's right, it's Independence Week, not just Independence Day.

Here's why...

Men's Health fitness expert and world-famous trainer Craig Ballantyne, creator of the Turbulence Training for Abs System, has announced this week is "Independence from Belly Fat" week all around the world.

To celebrate, you'll get over 51% off his follow-along-at-home TT for Abs DVD workouts, so that you can burn fat AND get flat, sexy abs at the same time, all in the comfort of your own home.

This program does double-duty, because it gives you the Triple-Threat of fat burning power.

You'll get

- Metabolic Resistance Training Workouts that you can do with Craig at home

- Fat Burning Interval Training Programs that burn belly fat fast without long cardio

- And the Simple Nutrition guide guaranteed to help you eat delicious foods to lose fat

And you'll get all of this delivered directly to your doorstep when you take advantage of the Independence Week sale here:


You'll lose belly fat and get sexy abs fast,

Arthur M.

Sunday, July 3, 2011

Amazing New Diet Examines What Humans Are Genetically Programmed to Eat

I just had to share this with you…

This guy Derek Gatehouse has a couple of free videos that share a really cool eating idea…

It made sense to me right away – it’s called ‘The Primal You” and it looks at what human beings are genetically wired to eat.

It’s a look at the way we have actually eaten for millions of years (when things like obesity and high blood pressure were unheard of!) and how we changed our diet a few thousand years ago – and that’s when all the fat and health troubles started!

Derek says, “There were no fat cave people”. It’s really well done, it makes a ton of sense, and Derek himself shares his story of how this diet saved him.

Anyway, go watch the free video. You’ll learn a lot.

You can watch it here:

Here’s to your health!

Arthur M.

P.S. This diet breaks a bunch of fat and cholesterol myths – I found that particularly interesting – and people say they simply aren’t ever hungry eating this way… anyway, check it out.

Friday, July 1, 2011

3 Unusual Steps to Losing Belly Fat

Personal trainers, abs experts, and ab product companies are apparently FURIOUS about this new site:


Because it shows people like you and me (people who want results and not some hypey, gimmicky nonsense) the TRUE secrets to losing belly fat and getting amazing abs.

They don't want you to know this stuff because it would essentially put them out of business.

It's no wonder Yuri is stirring things up BIG TIME with these 4 new videos:

After all, if you know their secrets, you won't need to fall for any more of their late night infomercial ploys or celebrity-endorsed nonsense.

Yuri put together these 4 new videos (that are f.ree) because he's sick and tired of seeing people like us struggle with misinformation, information overload, and utter confusion as to how to really get amazing abs and burn belly fat.

In the first video, you'll get to see some amazing body transformations of people just like you who have already been applying Yuri's "flat stomach" secrets - the ones that he'll be sharing with you on his new site.

Plus, he even shares his painful "abs" story that motivated him more than ever to turn things around.

I know you'll be amazed at how "real" people (like you and me) are melting away their muffin top, beating the bulge, and trimming their tummies without using ridiculous infomercial products, doing 1000 of sit-ups, spending all day doing cardio, or depriving themselves of eating normally.

The revolution has begun. Will you join us?

I had no idea that getting amazing abs has nothing to do with what we've been led to believe!!!

Here's the site again:

All I can say is I hope you get a chance to see these 4 F.REE new video and discover the truth.

Arthur M.

P.S. Looks like you and I are part of an ever-growing group of REAL people who want the truth about getting that flat, toned stomach. Just this week, 8,327 "real people" have joined Yuri's revolution. Good to know we're not alone.