Good Morning,
I got this workout from Chris Lopez of The Turbulence Training Kettlebell Workout program. It's a killer so start out slowly but when you get it down it is a great fat burning workout
Push-up, Burpee, Pull-up Combo
I filmed this after practice last night since I got about 10 emails asking what this was in my previous post.
This is by far one of my favorite "combo" exercises. At the studio I used to train at, they had one of those Keiser racks where the chin-up bar was 9 1/2 feet high. There were only a few trainers at the gym who could do this combo on that rack because you had to be able to jump (yes, I was one of them).
This chin-up bar isn’t nearly as high (maybe 8 1/2 feet), but is still just as effective.
Thanks again to Chris Lopez go check out my review of the Turbulence Training Kettlebell Workouts
Wednesday, March 31, 2010
Monday, March 29, 2010
6 Fat Burning Workouts
Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is "When are you going to write about EDT for fat loss?"
How about right now?
As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.
In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as "Rambo training" - it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:
The Program
This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute "PR Zones" where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see "EDT Loading Parameters" for more details).
Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.
* Monday *
First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups
* Wednesday *
First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball
* Friday *
First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll
COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep "buffer." In regular EDT, I allow 20% more reps before I increase the loads.
In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.
EDT Loading Parameters
For those not yet familiar with EDT’s unique loading parameters, here are the nuts and bolts:
Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)
I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.
Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.
In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets/Reps/Rest Intervals:
This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.
As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.
PROGRESS ACCELERATION TIPS:
I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.
Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.
For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.
* Day One: *
First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows
Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo
Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown
* Day Two: *
First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press
Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck
Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press
* Day Three: *
First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover
Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press
Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row
Fuel For EDT
To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:
1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.
2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.
2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.
3) Calculate or estimate your lean body mass (total weight - fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.
4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.
5) Watch out for "hidden" sources of fat and sodium such as various salad dressings and condiments.
6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yes - it’s called grilled chicken sandwich. Fries, no.
8) Virtually all breakfast cereals are to be avoided - they almost always contain high levels of calories, sugar and non-existent protein and fiber content - the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.
9) Some saturated fat is OK, but it’s easy to take in more than you realize - be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.
10) Stop analyzing everything to death and get down to basics - it’s not that difficult to figure out how to eat right. Which brings us to...
11) Staley on "simplexity": OK, let’s get down to brass tacks here - EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is "Any food will make you lose weight- if you eat too little of it."
A little trick is in order here - the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself "OK- this is good - it’s a sign that I’m doing the right thing." Trick yourself into believing that being hungry is desirable.
12) Here’s what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of "payback." All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think after cheating - I’ve blown it - so I might as well REALLY blow it! Let me ask you - if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire - might as well have four, right?
13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal - it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.
If you want to lose fat quickly and believe me Escalating Density Training will take it offf fast. Make no mistake the workouts will bust your butt (but in a very good way). I have been using Edt for about 2 months now and after 30+ years of working out I am adding more lean muscle, I am lean and tight and my cardio capasity is going through the roof.
Go To my review of EDT and get more info. And don't forget to get your 5 free videos from charles on how EDT works. Click here NOW Escalating Density Training
Friday, March 26, 2010
When Strength And Conditioning Aren't Enough Part 3
Subject: "Could you defend yourself in a prison shower room?"
If you weren't on Jeff Anderson's "strange" webinar last night, you missed a hot one!
Jeff is a Master Close Quarters Combat instructor and really let loose with some "how-to" techniques for ensuring that...
...if you're EVER confronted by a violent attacker
...with no way to escape
...in the company of a frightened loved one
...outsized, unarmed and outnumbered
...that YOU could QUICKLY and EASILY destroy your attacker in a matter of mere SECONDS!
So I'm sorry if you missed it.
But...Jeff ALSO released word on how you can get a copy of his ENTIRE new course that covers these tips and MORE!
His new program is called "Street Fighting Uncaged" and it's at:
Real World Self Defense
...but a word of WARNING here!
This is NOT "karate" or some fluffy "kid stuff"!
The techniques Jeff covers are even considered "illegal" in even the most brutal cage-fighting matches.
So if you have a weak stomach...do NOT click on the link I just gave you!
For example, here are some of the extreme self defense tactics Jeff covers:
========== What You'll Discover ==========
* How to "drill" into soft tissue spots like an oil rigger to cause instant and uncontrollable panic in your attacker and shut down his ability to fight! Page 27
* A 3-inch "hidden-in-plain-sight" target that no one - not
even elite spec ops soldiers - recognize as one of the most debilitating spots on the human body! (Yet the one simple move I'll show you on pages 29-30 is so easy to pull off that even a 6-year old little girl could leave an attacker in a bloody mess, screaming in pain! No joke...no hype!)
* A strange "split-second/instant pain" move that requires absolutely no skill or practice to master...and works even BETTER against bigger attackers with some meat on their bones! (You can even test it on YOURSELF!) Pages 42-43
* The "ripping technique" that's as easy as opening a bag of potato chips...but will make everyone watching turn their heads in shock (including your opponent's friends who may be thinking of jumping in to join the fight)! Pages 46-47
* How to deliver an "under the radar" crushing blow so quickly and efficiently that it will ruthlessly dislocate joints and tear ligaments so that you can tear into the next assailant or escape with your life. Page 33
====================================
See what I mean?
These are NOT the types of moves you want to teach "little Johnny".
But they're EXACTLY the kinds of "no-nonsense" techniques you NEED if you're ever suddenly and brutally attacked by a violent criminal (or just some drunken loser in a parking lot or bar!)
Don't waste any time!
Go and check out the entire program NOW at:
Real World Self Defense
You (and those that you protect) will be glad you did!
Jag252
If you weren't on Jeff Anderson's "strange" webinar last night, you missed a hot one!
Jeff is a Master Close Quarters Combat instructor and really let loose with some "how-to" techniques for ensuring that...
...if you're EVER confronted by a violent attacker
...with no way to escape
...in the company of a frightened loved one
...outsized, unarmed and outnumbered
...that YOU could QUICKLY and EASILY destroy your attacker in a matter of mere SECONDS!
So I'm sorry if you missed it.
But...Jeff ALSO released word on how you can get a copy of his ENTIRE new course that covers these tips and MORE!
His new program is called "Street Fighting Uncaged" and it's at:
Real World Self Defense
...but a word of WARNING here!
This is NOT "karate" or some fluffy "kid stuff"!
The techniques Jeff covers are even considered "illegal" in even the most brutal cage-fighting matches.
So if you have a weak stomach...do NOT click on the link I just gave you!
For example, here are some of the extreme self defense tactics Jeff covers:
========== What You'll Discover ==========
* How to "drill" into soft tissue spots like an oil rigger to cause instant and uncontrollable panic in your attacker and shut down his ability to fight! Page 27
* A 3-inch "hidden-in-plain-sight" target that no one - not
even elite spec ops soldiers - recognize as one of the most debilitating spots on the human body! (Yet the one simple move I'll show you on pages 29-30 is so easy to pull off that even a 6-year old little girl could leave an attacker in a bloody mess, screaming in pain! No joke...no hype!)
* A strange "split-second/instant pain" move that requires absolutely no skill or practice to master...and works even BETTER against bigger attackers with some meat on their bones! (You can even test it on YOURSELF!) Pages 42-43
* The "ripping technique" that's as easy as opening a bag of potato chips...but will make everyone watching turn their heads in shock (including your opponent's friends who may be thinking of jumping in to join the fight)! Pages 46-47
* How to deliver an "under the radar" crushing blow so quickly and efficiently that it will ruthlessly dislocate joints and tear ligaments so that you can tear into the next assailant or escape with your life. Page 33
====================================
See what I mean?
These are NOT the types of moves you want to teach "little Johnny".
But they're EXACTLY the kinds of "no-nonsense" techniques you NEED if you're ever suddenly and brutally attacked by a violent criminal (or just some drunken loser in a parking lot or bar!)
Don't waste any time!
Go and check out the entire program NOW at:
Real World Self Defense
You (and those that you protect) will be glad you did!
Jag252
Thursday, March 25, 2010
When Strength And Conditioning Aren't Enough Part 2
Good Morning,
I just wanted to give you a short reminder about tonight's Free webinar. I also have a copy of an e-mail Jeff sent me that will give you a little more insight of what you will learn tonight.
Subject: Fight Night Q&A...
Personal email from Jeff Anderson to me... About Tonights FREE Webinar
----------------------------------
Absolutely freaking AMAZING!
Normally I get about 300-500 registrants for one of my webcasts.
But for Thursday's "Cage Fighting For The Streets" event, we already have over 2,000 people registered!
I actually shouldn't be surprised. I know that the same guys who are lifting weights in the gym are ALSO the same guys who are watching MMA fights on TV like UFC.
The problem is, those matches only show a FRACTION of what you need to know in order to defend yourself in a real fight.
Anyway, a bunch of you who have been kind enough to let your subscribers know about the event have also been receiving a few questions so I thought I'd cover some of the most important:
Real World Self Defense <= Sign Up Here It's FREE
===================================
Question 1. "Are these complicated martial arts?
===================================
NO! These are NOT your typical "karate kicks" that take forever to learn.
What I'm going to be going over is both the "psychology of violence" as well as REAL hardcore self defense techniques that they don't usually show in martial arts schools.
So a WARNING here...these techniques are NOT for those looking
for fluffy "feel good" karate chops! Don't bring a weak stomach. ;-)
===================================
Question 2: "Do these moves require classes and lots of practice?""
===================================
NO! Prison inmates and street criminals DON'T "practice" with their buddies. They simply KNOW how to "fight dirty"...and WIN!
The techniques I'll be going over on Thursday's broadcast do NOT require you to be a mixed martial arts champion or even big & strong.
They're meant for "Average Joe's" who don't have time to go learn complicated self defense moves but realize that they're at a disadvantage unless they know some nasty stuff that the "enemy" has already mastered.
===================================
Question 3: "Is this just for MEN or can WOMEN use these techniques?"
===================================
Guys are "into" this stuff more than women are...
...but women NEED to know these same tactics!
Women are already at a disadvantage because they're typically not as strong as guys.
That's why these techniques DON'T rely on your size or strength!
So if women are taking martial arts classes down at the local stripmall, they're most likely learning the WRONG way to defend themselves from a mugger or rapist.
I'll be showing them the RIGHT way on Thursday!
===================================
And here's the REGISTRATION PAGE one more time to sign up for the FREE event:
EVENT: "Cage Fighting For The Streets!" Extreme Self Defense Tactics
ANYONE Can Master...FAST! When: This Thursday Night @ 9:00pm Eastern
To RESERVE YOUR SEAT NOW, go to:
Real World Self Defense <= sign up here
I just wanted to give you a short reminder about tonight's Free webinar. I also have a copy of an e-mail Jeff sent me that will give you a little more insight of what you will learn tonight.
Subject: Fight Night Q&A...
Personal email from Jeff Anderson to me... About Tonights FREE Webinar
----------------------------------
Absolutely freaking AMAZING!
Normally I get about 300-500 registrants for one of my webcasts.
But for Thursday's "Cage Fighting For The Streets" event, we already have over 2,000 people registered!
I actually shouldn't be surprised. I know that the same guys who are lifting weights in the gym are ALSO the same guys who are watching MMA fights on TV like UFC.
The problem is, those matches only show a FRACTION of what you need to know in order to defend yourself in a real fight.
Anyway, a bunch of you who have been kind enough to let your subscribers know about the event have also been receiving a few questions so I thought I'd cover some of the most important:
Real World Self Defense <= Sign Up Here It's FREE
===================================
Question 1. "Are these complicated martial arts?
===================================
NO! These are NOT your typical "karate kicks" that take forever to learn.
What I'm going to be going over is both the "psychology of violence" as well as REAL hardcore self defense techniques that they don't usually show in martial arts schools.
So a WARNING here...these techniques are NOT for those looking
for fluffy "feel good" karate chops! Don't bring a weak stomach. ;-)
===================================
Question 2: "Do these moves require classes and lots of practice?""
===================================
NO! Prison inmates and street criminals DON'T "practice" with their buddies. They simply KNOW how to "fight dirty"...and WIN!
The techniques I'll be going over on Thursday's broadcast do NOT require you to be a mixed martial arts champion or even big & strong.
They're meant for "Average Joe's" who don't have time to go learn complicated self defense moves but realize that they're at a disadvantage unless they know some nasty stuff that the "enemy" has already mastered.
===================================
Question 3: "Is this just for MEN or can WOMEN use these techniques?"
===================================
Guys are "into" this stuff more than women are...
...but women NEED to know these same tactics!
Women are already at a disadvantage because they're typically not as strong as guys.
That's why these techniques DON'T rely on your size or strength!
So if women are taking martial arts classes down at the local stripmall, they're most likely learning the WRONG way to defend themselves from a mugger or rapist.
I'll be showing them the RIGHT way on Thursday!
===================================
And here's the REGISTRATION PAGE one more time to sign up for the FREE event:
EVENT: "Cage Fighting For The Streets!" Extreme Self Defense Tactics
ANYONE Can Master...FAST! When: This Thursday Night @ 9:00pm Eastern
To RESERVE YOUR SEAT NOW, go to:
Real World Self Defense <= sign up here
Wednesday, March 24, 2010
When Strength And Conditioning Aren't Enough
I have something very different for you today. It has to do with protecting you and your loved ones. A Free webinar is being given by Jeff Anderson and it is about What to do if you are faced with a situation of defending yourself and family from street violence. Please read this whole post it costs nothing for the webinar and you Will learn something that could save yourself or a loved one from street violence.
Do you watch MMA "cage fights"? (Guys Only)
Mixed martial arts "cage matches" (like UFC and Pride) are the fastest growing sports phenomenon in the world. 2 men locked in an octagon cage - "no holds barred" - kicks, throws, chokeouts...anything goes!
Originally created to pit one martial arts style against another, it quickly became a "proving ground" for everyone from wrestlers and boxers......to bar room brawlers!
So why has the sport of mixed martial arts risen so rapidly?
Is it the gladiator-style competition?
Is it an overload of male hormones?
Perhaps it's just that we love the sight of blood?
Nah...it's much DEEPER than that!
===========================
It's because you're a MAN... ...and men are EXPECTED to be able to fight!
===========================
Here's what I mean...
As a guy, you are HARD WIRED - genetically and hormonally - to WANT to possess superior fighting skills.
Going all the way back to when we were all "clan members", running around in nothing but sabre-tooth loin cloths, we HAD to fight.
* We fought to protect our clan from other invaders!
* We fought to be the "alpha male" of our clan and call the shots!
* We even fought for MATING RIGHTS with the local "cave-hotties"!
Fast forward to TODAY and you'll realize that we haven't progressed all that far when it comes to fighting.
===========================
What if this happened to YOU...
===========================
Let's say that you're out with your wife or girlfriend and as you're walking back to your car from dinner, you're approached by a couple of vagrants who approach you for money.
Could be a harmless request...
...or it could be a setup
If you're not prepared to QUICKLY take BOTH of these guys out in just a matter of seconds, you could find yourself on the ground bleeding while your female companion is left at their mercy!
===========================
If you're thinking... "That would NEVER happen to me!"
Well, you're simply delusional!
===========================
It happens EVERY DAY to fine, upstanding citizens like yourself who don't go out looking for trouble...it finds THEM when they're least expecting it!
Now, I'm not trying to scare you. Fact is, most guys have their heads stuck in the sand and will NEVER do anything to prepare themselves to protect those they love.
They're the ones who criminals spot right away as "easy targets" because they look, walk, and act like "victims".
But then there are those who know what it REALLY takes to defeat someone in a real "street" self defense scenario.
And I'm NOT talking about putting on your white pajamas and belt and going down to the local McDojo strip mall karate school and practice complicated kicks next to a bunch of 8-year olds.
I'm talking about...
===========================
How to fight with the ruthless tenacity of a caged animal!
===========================
The kind of fighting that's known ONLY by vicious gang members, prison inmates...and battle-hardened soldiers!
If any of these describe YOU, then you can probably stop reading right now...you already know what I'm talking about.
But if the only fight you've ever been in was the pushing match in high school or one or two slug fests with some wise guy at the bar...
...then you're SEVERELY underqualified to protect yourself or your female companion when you're face-to-face with a BIGGER, STRONGER, more experienced attacker!
Fortunately, all that's about to end THIS THURSDAY NIGHT!
===========================
FREE WEBINAR INVITATION!
===========================
Extreme Self Defense Tactics For Real World Violence!
When: This Thursday Night @ 9:00pm Eastern
To RESERVE YOUR SEAT NOW, go to:
Extreme Self Defense For Real World Violence
=========================
Trust me...if protecting yourself and those you love is important to you (I know it is!), then you're not going to want to miss this free event.
You can attend from ANYWHERE in the world and you're going to walk away with REAL "self defense tactics" known only by the most vicious criminals and battle-hardened soldiers.
And check out what's going to be covered:
* Head-to-head analysis of mixed martial arts "cage matches" and your ability to survive a violent attack on the street!
(This is gonna piss some people off!)
* How to quickly "open up" even the most skilled fighter...then take him off his feet and finish him off in
SECONDS!
* The #1 weapon used in real bar fights and gang attacks that you'll never even see coming...and how to launch your own counterassault that will render it completely useless!
(Hint: it's NOT a knife, a gun, or even a broken bottle. It's WORSE!)
* LARGER ATTACKERS! You know something they don't...and it gives you the power to use their size and strength AGAINST THEM to make sure they hit the ground...HARD!
Here's the link one more time to register for your seat now:
Extreme Self Defense For Real World Violence
=========================
RESERVE YOUR SEAT NOW, go to:
Real World Self Defense
=========================
I'll be there...I hope you will be to!
Joe
P.S. You owe it not only to yourself, but also to those you
PROTECT (like your wife, girlfriend, kids, etc.) who rely on you
to keep them safe!
It doesn't cost a thing and the strategies that are revealed on this webcast WILL make you a better fighter than 95% of the guys out there who THINK they know how to handle themselves in a real fight!
They know NOTHING! YOU will!
Go NOW to sign up at: Real World Self Defense
=====================
Talk soon!
Joe
Do you watch MMA "cage fights"? (Guys Only)
Mixed martial arts "cage matches" (like UFC and Pride) are the fastest growing sports phenomenon in the world. 2 men locked in an octagon cage - "no holds barred" - kicks, throws, chokeouts...anything goes!
Originally created to pit one martial arts style against another, it quickly became a "proving ground" for everyone from wrestlers and boxers......to bar room brawlers!
So why has the sport of mixed martial arts risen so rapidly?
Is it the gladiator-style competition?
Is it an overload of male hormones?
Perhaps it's just that we love the sight of blood?
Nah...it's much DEEPER than that!
===========================
It's because you're a MAN... ...and men are EXPECTED to be able to fight!
===========================
Here's what I mean...
As a guy, you are HARD WIRED - genetically and hormonally - to WANT to possess superior fighting skills.
Going all the way back to when we were all "clan members", running around in nothing but sabre-tooth loin cloths, we HAD to fight.
* We fought to protect our clan from other invaders!
* We fought to be the "alpha male" of our clan and call the shots!
* We even fought for MATING RIGHTS with the local "cave-hotties"!
Fast forward to TODAY and you'll realize that we haven't progressed all that far when it comes to fighting.
===========================
What if this happened to YOU...
===========================
Let's say that you're out with your wife or girlfriend and as you're walking back to your car from dinner, you're approached by a couple of vagrants who approach you for money.
Could be a harmless request...
...or it could be a setup
If you're not prepared to QUICKLY take BOTH of these guys out in just a matter of seconds, you could find yourself on the ground bleeding while your female companion is left at their mercy!
===========================
If you're thinking... "That would NEVER happen to me!"
Well, you're simply delusional!
===========================
It happens EVERY DAY to fine, upstanding citizens like yourself who don't go out looking for trouble...it finds THEM when they're least expecting it!
Now, I'm not trying to scare you. Fact is, most guys have their heads stuck in the sand and will NEVER do anything to prepare themselves to protect those they love.
They're the ones who criminals spot right away as "easy targets" because they look, walk, and act like "victims".
But then there are those who know what it REALLY takes to defeat someone in a real "street" self defense scenario.
And I'm NOT talking about putting on your white pajamas and belt and going down to the local McDojo strip mall karate school and practice complicated kicks next to a bunch of 8-year olds.
I'm talking about...
===========================
How to fight with the ruthless tenacity of a caged animal!
===========================
The kind of fighting that's known ONLY by vicious gang members, prison inmates...and battle-hardened soldiers!
If any of these describe YOU, then you can probably stop reading right now...you already know what I'm talking about.
But if the only fight you've ever been in was the pushing match in high school or one or two slug fests with some wise guy at the bar...
...then you're SEVERELY underqualified to protect yourself or your female companion when you're face-to-face with a BIGGER, STRONGER, more experienced attacker!
Fortunately, all that's about to end THIS THURSDAY NIGHT!
===========================
FREE WEBINAR INVITATION!
===========================
Extreme Self Defense Tactics For Real World Violence!
When: This Thursday Night @ 9:00pm Eastern
To RESERVE YOUR SEAT NOW, go to:
Extreme Self Defense For Real World Violence
=========================
Trust me...if protecting yourself and those you love is important to you (I know it is!), then you're not going to want to miss this free event.
You can attend from ANYWHERE in the world and you're going to walk away with REAL "self defense tactics" known only by the most vicious criminals and battle-hardened soldiers.
And check out what's going to be covered:
* Head-to-head analysis of mixed martial arts "cage matches" and your ability to survive a violent attack on the street!
(This is gonna piss some people off!)
* How to quickly "open up" even the most skilled fighter...then take him off his feet and finish him off in
SECONDS!
* The #1 weapon used in real bar fights and gang attacks that you'll never even see coming...and how to launch your own counterassault that will render it completely useless!
(Hint: it's NOT a knife, a gun, or even a broken bottle. It's WORSE!)
* LARGER ATTACKERS! You know something they don't...and it gives you the power to use their size and strength AGAINST THEM to make sure they hit the ground...HARD!
Here's the link one more time to register for your seat now:
Extreme Self Defense For Real World Violence
=========================
RESERVE YOUR SEAT NOW, go to:
Real World Self Defense
=========================
I'll be there...I hope you will be to!
Joe
P.S. You owe it not only to yourself, but also to those you
PROTECT (like your wife, girlfriend, kids, etc.) who rely on you
to keep them safe!
It doesn't cost a thing and the strategies that are revealed on this webcast WILL make you a better fighter than 95% of the guys out there who THINK they know how to handle themselves in a real fight!
They know NOTHING! YOU will!
Go NOW to sign up at: Real World Self Defense
=====================
Talk soon!
Joe
Tuesday, March 23, 2010
Building Muscle Get New Muscle Gains Free Download
I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for muscle building advice in our circle of friends and online fitness community.
You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.
What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.
But over the last 2-years, Vince has made a DISCOVERY!
That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).
The BEST NEWS: he wants to hook you up with all twelve of them absolutely free in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.
No catch except that the report is coming down in 72-hours.
You can get it here: Click here for your FREE Download The 12 Untapped Targets To Ignite New Muscle Gains
And this is not a sales pitch for something new and shiny… it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.
You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.
Provide him your BEST email address to make sure this makes it into your hands:
The 12 Untapped Targets To Ignite New Muscle Gains <- click here I’ve been using Target #8 Positions Of Flexion Training whih is hitting the muscles from 3 different angles. And it’s been keeping my workouts fresh and stimulating. Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential. The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE
download
To your new muscle,
Jag252.
Saturday, March 20, 2010
Try This Circuit Training Fat Loss Workout
Fast and Effective Dumbbell Conditioning Fat Loss Circuit
Most people feel that they don’t have time to perform conditioning workouts or fit fat loss sessions on top of their normal strength training.
This is definitely not the case. High intensity, resistance training circuits are designed to get the most impact in the shortest amount of time.
" Benefits of Resistance Training Circuits "
■ high lactic acid => natural GH response
■ rapid fat loss
■ increased metabolism
■ muscular strength endurance
■ mental toughness
* How Do You Design a Fat Loss Circuit Training Workout? *
Pick an implement and get to work. It is that simple. It could be your own bodyweight, kettlebells, dumbbells, barbells, sandbag, medicine ball, thick ropes, Olympic plates or even a combination of any of these. The idea is to move quickly between exercises and complete the circuit. As you become better conditioned you can perform the circuits for multiple runs, ie. hit the circuit, rest briefly and then hit it again.
* How Do You Increase the Intensity of the Circuit? *
■ perform more runs through the circuit
■ perform more reps for each exercise in the circuit
■ increase the weight of the sandbag
■ decrease the rest time between runs
■ increase the tempo (duration of concentric or eccentric phases)
* Here Is The Dumbbell Fat Loss Circuit Training Workout *
1a) DB Front Racked Squats
1b) DB Front Racked Backward Lunges
1c) DB Hammer Curls
1d) DB RDL’s
1e) DB Military Press
1f) DB Laterals
I would like to thank Jim Smith for this great fat loss circuit training workout and Jim is a strength coach, lecturer and author of numerous innovative strength manuals.
Why should you listen to him? Jim has trained athletes from many sports and at various levels.He is an expert author for Men’s Fitness magazine and a member of the Elite Fitness Q/A staff. Jim is also certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).
Go to Accelerated Muscular Development for more on Jim's Fat Loss and muscle building programs.
Most people feel that they don’t have time to perform conditioning workouts or fit fat loss sessions on top of their normal strength training.
This is definitely not the case. High intensity, resistance training circuits are designed to get the most impact in the shortest amount of time.
" Benefits of Resistance Training Circuits "
■ high lactic acid => natural GH response
■ rapid fat loss
■ increased metabolism
■ muscular strength endurance
■ mental toughness
* How Do You Design a Fat Loss Circuit Training Workout? *
Pick an implement and get to work. It is that simple. It could be your own bodyweight, kettlebells, dumbbells, barbells, sandbag, medicine ball, thick ropes, Olympic plates or even a combination of any of these. The idea is to move quickly between exercises and complete the circuit. As you become better conditioned you can perform the circuits for multiple runs, ie. hit the circuit, rest briefly and then hit it again.
* How Do You Increase the Intensity of the Circuit? *
■ perform more runs through the circuit
■ perform more reps for each exercise in the circuit
■ increase the weight of the sandbag
■ decrease the rest time between runs
■ increase the tempo (duration of concentric or eccentric phases)
* Here Is The Dumbbell Fat Loss Circuit Training Workout *
1a) DB Front Racked Squats
1b) DB Front Racked Backward Lunges
1c) DB Hammer Curls
1d) DB RDL’s
1e) DB Military Press
1f) DB Laterals
I would like to thank Jim Smith for this great fat loss circuit training workout and Jim is a strength coach, lecturer and author of numerous innovative strength manuals.
Why should you listen to him? Jim has trained athletes from many sports and at various levels.He is an expert author for Men’s Fitness magazine and a member of the Elite Fitness Q/A staff. Jim is also certified as a strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).
Go to Accelerated Muscular Development for more on Jim's Fat Loss and muscle building programs.
Friday, March 12, 2010
A 20 Minute Fat Burning Workout
Again pretty intense but very effective. The most interesting part is you are only doing 2 count them 2 fat burning exercises for the entire 20 minutes.
Before I show you my 20-minute "simple insanity" workout... make sure you grab your copy of the brand new Truth About Abs Online Video VIP Access before the 70%-off deal expires on Saturday March 13th:
Ok, so I had a workout this week where I only had about 20 minutes at the gym because I had to get out of there to make sure I had time to meet an appointment after my fat burning workout.
Since I only had 20 minutes, I knew this had to be a super-focused high-intensity fat burning workout.
You'll never believe the SIMPLICITY of this workout, while at the same time, being one of the most intense workouts you could imagine.
No cardio. No sissies for this one!
Here's what I did for 20-minutes straight:
--Alternated Dumbbell squat & presses with pullups.
That's it... plain and simple!
So I would do a set of HEAVY dumbbell squat & presses, followed immediately by a set of pullups... then back to the squat & presses, and so on... for 20 minutes... with very little rest in between sets!
This combo works great because you're working the entire opposite muscle groups for one exercise while you're resting the muscle groups worked on the opposing exercise.
And you don't even need a pullup bar to do this super-effective fat burning combination. You could alternate the dumbbell squat & presses with bent over dumbbell rows if you don't have access to pullups, or can't do pullups.
As simple as this fat burning workout sounds -- just 2 compound fat burning exercises supersetted with each other for 20 minutes straight... it is pretty damn intense if you do it right!
Sometimes, when you have a time restriction on your workout, this helps to assure that you make your work the maximum possible intensity since you know you have a time limit. Although I don't do this style of workout all of the time, it is a nice challenging variation to keep the workouts fresh and keep the results coming.
Give it a try sometime if you're strapped for time and need a good idea for high intensity fat burning!
Wow that's some intense fat burning workout! Thanks again to Mike Geary.
Did you try it yet? Well what are you waiting for?
Go ahead and make sure to grab your access to the new Truth About Abs Online VIP Access Videos (70%-off deal expires on saturday March 13th)...
Enjoy!
Thursday, March 11, 2010
Fat Burning Exercises Step By Step Results Training
Thursday, March 11, 2010
Good Morning,
I wanted to let you know about an email I got from Mike Geary of The Truth About Abs program. Mike now has a special package of his fat burning abs program on video. Online video instruction as opposed to just reading a manual takes the guess work out of whether you are doing the fat burning exercises correctly.
Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.
Inside the Truth About Abs Online Video VIP Access Area you'll also find:
•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises
•View every single exercise and example workout program via the online VIP Video Access.
•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!
•Every warm-up routine
•Every abdominal routine
•Every full-body fat burning workout routine
•The "Secret Weapon Fat Burning Exercises"
•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.
The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.
Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.
Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.
Fat Burning Online Video Workouts
Good Morning,
Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.
Inside the Truth About Abs Online Video VIP Access Area you'll also find:
•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises
•View every single exercise and example workout program via the online VIP Video Access.
•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!
•Every warm-up routine
•Every abdominal routine
•Every full-body fat burning workout routine
•The "Secret Weapon Fat Burning Exercises"
•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.
The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.
Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.
Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.
Fat Burning Online Video Workouts
Tuesday, March 9, 2010
Fat Burning Exercises Small Steps Can Get It Done
A friend sent me this little tidbit I wanted to share with you. If you are on the fence about starting a fat burning workout read this it's short and sweet. The lesson to take from it is that simple small steps can make a big difference in your body fat percentages.
Joe I read a very interesting article recently and wanted to pass it along to you. In this study, a group of hospital employees were asked to make one small change in their daily routine.
At the end of 12 weeks, here were the results:
1. body fat decreased 2%
2. waistline measurement decreased 2%
3. lung capacity increased 9%
4. diastolic blood pressure decreased 2%
5. LDL cholesterol decreased 4%
Pretty impressive considering these were only the "average"
of all the results. So what was the magic protocol here?
The ONLY thing these individuals did differently was to
take the stairs instead of the elevator each day.
Just goes to show you the power of that one simple choice
can make.
Thursday, March 4, 2010
Fat Burning Tips 10 Keys To Fat Loss
10 Things You Can Do To Lose Fat Without Even Trying
1. Eat smaller more frequent meals - not only is your metabolism
boosted every time you eat something, your body can more
efficiently process smaller meals. Instead of having 3 large
meals in a day, try to break them up into 5 or 6 smaller meals.
You can even make the same things - just save half and eat it a
bit later.
2. Drink more water - regular water intake helps to flush away
waste products and keeps you hydrated, which is critical for fat
loss.
3. Be inefficient - do you need to go to the kitchen to get a
couple of things? Break it up into to two trips even if you can
do it in one. Being inefficient like this can easily double your
activity level, burning calories without even trying.
4. Eat more protein - sources of protein include foods such as
chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body
burns more calories processing protein than either carbohydrates
or fats. Protein also helps to support your muscle tissue, which
burns calories all day long!
5. Take the stairs instead of the elevator - any time you can
add in a little more physical activity, do it. This doesn't mean
you need to slog up 20 flights of stairs. Even a flight or two
done regularly will add up.
6. Don't let yourself get really hungry - when you get extremely
hungry you will have a much greater tendency to overeat when you
do finally get something to eat. As well, because your body is
starting to go into starvation mode, it will be much more likely
to hold onto whatever you give it.
7. Order small portions at restaurants - it's tough to order
small french fries when "supersizing" your order is such a great
"value." Take note, however, your real savings will occur in the
calories that don't end up on your backside. You can also
immediately request a container and put half your meal into it
right away.
8. Eat more fiber - fiber is very filling. By eating more fiber
you will find yourself full sooner. This feeling of fullness will
last a long time as well.
9. Wait 20 minutes between servings - your brain takes at least
20 minutes to register that you're full. By waiting that long,
you'll give your brain a chance to realize that you probably
don't really need any more food.
10. "Cheat" on your diet - one thing I always make my clients
promise is that they will cheat on their diet. The only thing I
ask that they do is to cheat ONLY when they have planned to cheat
(you can also call it a "free meal" if cheating doesn't sit well
with you). By planning when you are going to eat the foods you
crave, you take back control of your eating habits. It's very
empowering!
This way you no longer "give in" to your cravings. You "reward
yourself" for sticking to proper nutritional habits. Do this once
or twice a week and you will feel far more in control of your
eating.
1. Eat smaller more frequent meals - not only is your metabolism
boosted every time you eat something, your body can more
efficiently process smaller meals. Instead of having 3 large
meals in a day, try to break them up into 5 or 6 smaller meals.
You can even make the same things - just save half and eat it a
bit later.
2. Drink more water - regular water intake helps to flush away
waste products and keeps you hydrated, which is critical for fat
loss.
3. Be inefficient - do you need to go to the kitchen to get a
couple of things? Break it up into to two trips even if you can
do it in one. Being inefficient like this can easily double your
activity level, burning calories without even trying.
4. Eat more protein - sources of protein include foods such as
chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body
burns more calories processing protein than either carbohydrates
or fats. Protein also helps to support your muscle tissue, which
burns calories all day long!
5. Take the stairs instead of the elevator - any time you can
add in a little more physical activity, do it. This doesn't mean
you need to slog up 20 flights of stairs. Even a flight or two
done regularly will add up.
6. Don't let yourself get really hungry - when you get extremely
hungry you will have a much greater tendency to overeat when you
do finally get something to eat. As well, because your body is
starting to go into starvation mode, it will be much more likely
to hold onto whatever you give it.
7. Order small portions at restaurants - it's tough to order
small french fries when "supersizing" your order is such a great
"value." Take note, however, your real savings will occur in the
calories that don't end up on your backside. You can also
immediately request a container and put half your meal into it
right away.
8. Eat more fiber - fiber is very filling. By eating more fiber
you will find yourself full sooner. This feeling of fullness will
last a long time as well.
9. Wait 20 minutes between servings - your brain takes at least
20 minutes to register that you're full. By waiting that long,
you'll give your brain a chance to realize that you probably
don't really need any more food.
10. "Cheat" on your diet - one thing I always make my clients
promise is that they will cheat on their diet. The only thing I
ask that they do is to cheat ONLY when they have planned to cheat
(you can also call it a "free meal" if cheating doesn't sit well
with you). By planning when you are going to eat the foods you
crave, you take back control of your eating habits. It's very
empowering!
This way you no longer "give in" to your cravings. You "reward
yourself" for sticking to proper nutritional habits. Do this once
or twice a week and you will feel far more in control of your
eating.
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