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Free Tutorials For You Dede!

Posted: 03 Jan 2012 07:42 PM PST

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Hi Dede,

Please let me do something for you...

First let me say thank you for being a loyal subscriber
and for putting up with my stuff :)

Second, I want to give you something...

Yep a gift right here:

You see I find that the biggest problem for many as far as
starting out online is that they at least need to know how to
do certain things in their business. Unfortunately, even though
not everything IM related needs a PhD, there are things
which you must or need to know how to do by yourself.

Registering a domain name, niche selection, uploading your site
files, registering in various authority sites, etc. are just a
few you need to know how to do to make money online and to make
it consistently...

So in this gift I give you tutorials which you'll surely find

I hope you like it and I know it'll make your IM business a lot
easier. :)


Craig Raphael

P.S. This is for you and you only so please don't share this link,

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sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

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Re: Job Opening Available

Posted: 03 Jan 2012 02:31 PM PST

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and so forth, please use the link at the bottom of THIS
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quickly remove yourself.

Hi Dede,

If you are fed up of the 9 to 5 rut, today I'll show you
something that will change the game for you.


In a hurry, get the specific details here:


What I am about to share with you will help you to start
your own profitable online business and enjoy your dream

It will allow you to work from home (or anywhere) part time
and make more than you were getting in your 9 to 5 job.

This IS the breakthrough you have been waiting for!

So jump on this now:


Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

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Country You're From: Indonesia, PO BOX 306, Manzanita, OR 97130, United States
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Part Time Job Opening Available Dede!

Posted: 03 Jan 2012 10:18 AM PST

Your subscription information captured when you signed up
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with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.

Hi Dede,

If you are fed up of the 9 to 5 rut, today I'll show you
something that will change the game for you.


In a hurry, get the specific details here:


What I am about to share with you will help you to start
your own profitable online business and enjoy your dream

It will allow you to work from home (or anywhere) part time
and make more than you were getting in your 9 to 5 job.

This IS the breakthrough you have been waiting for!

So jump on this now:


Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used:
Country You're From: Indonesia, PO BOX 306, Manzanita, OR 97130, United States
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CALL ME - I'll Cut Right To The Chase - $10,000 to $30,000 EVERY MONTH ...

Posted: 03 Jan 2012 09:08 AM PST

:::::::::::::::::::: The Official Team Cash Digital Newsletter ::::::::::::::::::::

== You are receiving this email because you responded to one of our 

international advertisements, and requested more information by 

filling out a web form in regards to making money from home. ==

The information below can potentially help you start earning

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Your Referral ID Number is JB813

Save that ID number. You can't join our team without it.

Thank You.


Hey Dede, It's Cash ...

I'm gonna cut right to the chase ...

We both know that you need to make a change in your life!

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God Bless,


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Or Email Me --

Your Referral ID Number is JB813


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and your family deserve ...

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Your Referral ID Number is JB813

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Final Chance (Re: New Development)

Posted: 03 Jan 2012 08:47 AM PST

Update: This is your last chance as the test group
is almost filled...

A brand new development occurred today that allows you
to profit from tiny niche markets using a powerful new

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Of course, we ALL do!

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Talk soon,


P.S. This 2012 app converts traffic into sales to bring
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This is your last chance, go here now...


101 Convention Center Drive, 7th Floor, Las Vegas, NV 89109, United States

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Lets talk about this, i am able to help you in 2012...

Posted: 03 Jan 2012 08:35 AM PST

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by hitting the link at the bottom of this e-mail

Some exciting news!
If you are a member of  host then profits
or looking to join, the main question I'm
asked is, how do I get traffic to build my
The simple answer...
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Helping Others To Succeed

Brian Michael
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Wealth4Everyone, Latymer Close, Weybridge, Surrey KT13 9ER, United Kingdom

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Skincare by Nurses - January News

Posted: 03 Jan 2012 07:44 AM PST

L'Athene Pure- Nutrient Skin Treatments

Issue 77 | Jan 1, 2012

Hello L'ATHENE Members,


With a more potent Vitamin A, now available... greater skin cell renewal is possible! You will experience that same amazing results of improved look of lines & wrinkles, sun damage and firmness.  

Antioxidants... #1 Proven Science Answer for Anti-Aging! 
"We are thrilled about this new exciting VITAPURE Serum. Enjoy the results for the youngest-looking skin possible! Happy New Year! - Nan Brown, RN

Read More... about the Power of Antioxidants

Vitamins A, C, E and Selenium are Premium Antioxidants found in VITAPURE Serum.
Antioxidants Slow the Aging Process... Cleveland Clinic M.D.
"Antioxidants slow down the oxidation process... when too much oxidation occurs, it puts you at a high risk for aging -- like rusting -- of your body." Dr. Michale Roizen, Cleveland Clinic.1 

Antioxidants are Important for Protecting Your Skin... Dr. Oz.
"Antioxidants are especially important for protecting your skin because they help thicken the epidermis while the sun quickly depletes them." Dr. Mehmet Oz.2   

Antioxidants are the Leading Defense for Anti-Aging... Harvard Report.
"Research in anti-aging shows antioxidants are leading the defense for anti-aging; they block cell damage and repair our body damage." Harvard Report.3
Antioxidants Play an Important Role in Anti-Aging Skincare... NYU Physician.  
"Antioxidants disarm and neutralize free radicals before they harm skin--an important role in anti-aging skincare." Dr. Jamal, NYU Medical Center.4 

Antioxidants Protect and Rejuvenate the Skin... WebMD.
"Scores of studies demonstrate the power of topical antioxidants to rejuvenate and protect the skin." WebMD.5    

10% Off Vitapure NEW AND IMPROVED 
'Ultimate Antioxidant Anti-Ager'
Lasts 2X Longer than
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Helps Repair Photo-Aging Damage
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Lasts ~5 months 

Dermatologist Recommended

Firms and Tightens

Also Great for Anyone who Spends Time Outside
(walking, golfing, skiing, boating,
gardening, running)  


VITAPURE Antioxidant Nutrient Serum 1 oz. 
  • Powerful Cellular Renewal  
  • Repairs Surface Damage
  • Helps Fade Sun and Age Spots
  • Minimizes Lines and Wrinkles
  • Helps Build Collagen
  • Increases Luminosity and Clarity 
  • Vitamins A, C, E plus Selenium 
  • "Best Complexion Keeper" MORE Magazine


Painless... Proven...
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Triple Action Rapid Wrinkle Reducer
Smoothes Lines from
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~3-4 Month Supply


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  • Targeted for Crow's Feet; Above and Below the Eyes;
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Triple Action Wrinkle Reducer

  • Smoothes Lines: with AH-3 10% Peptides
  • Plumps Skin: with Hyaluronic Acid
  • Builds Collagen: with Vitamin C


Use VITAPURE Serum day and night after L'ATHENE Cleanser and before Moisturizer.
  • You may experience a tingling, tightening and firming sensation with VITAPURE Serum... which is normal.
  • For Extra Sun Protection: Apply VITAPURE Serum on the face prior to applying sun block.
  • For Minor Sunburns and Inflamed Skin: VITAPURE Serum is also helpful for minor sunburns and inflamed skin.  Apply to inflamed area as a nourishing restorative treatment.

Apply INTENSIVE WRINKLE TREATMENT twice daily after VITAPURE Serum and before night creme or moisturizer.

"VITAPURE Serum is amazing.  Not only do I see all the great changes it has made in my face, then last week, I used VITAPURE to heal a burn on my daughter's neck from a curling iron.  Healed in 2 days.  Amazing!"
--Jill D.  Muncie, IN.

"I have sun damage that has always bothered me.  I started using VITAPURE Serum about 2 months ago and those areas have noticeably faded, and I'm so pleased how much better my skin looks.  I love that yellow stuff." 
--Tricia L.  Dawsonville, GA.

L'ATHENE.COM - January Customer Benefits
    • To qualify, purchase any two skincare products or any SR-3 Kit. (Sampler kits are not skincare products)
    • One per customer (online and phone orders only)  
  • FREE Shipping on all orders $65 or over
    • Priority shipping only 



NEW YOU 2012! EXFOLIATE!  LOOK YOUNGER! Now, you can have the benefits of microdermabrasion in your home! Say good-bye to dead cells and dull skin without DOWN TIME.  Removing the dead cells helps with fine lines, wrinkles, scars and blemishes and helps the other L'ATHENE treatments better penetrate.  These ultra-fine aluminum oxide crystals in the silky Vitamin C base deliver a treatment so close to microdermabrasion, even your closest friends will notice! Use 1-2 times per week. Follow with VITAPURE Serum!  Get a glow of new, radiant skin! This sample provides ~7 applications.

To take advantage of this month's specials:
#1: When you order the Monthly Specials, alone or with other skincare products, no discount code is needed. The price will automatically come up in checkout.


#2: You receive the Free Gift when you order two or more skincare products or any SR-3 Kit. This will automatically be added to your shopping cart.

#3: These special offers are available exclusively online and through 800-272-5502.

Find us on Facebook

Enjoy the products!
Nan and Lil (the Nurses from L'ATHENE)

1. The Owners Manual. Dr. Mehmet Oz and Dr. Michael Roizen, 2008.
2. Ibid.
3. Biochemistry and the Aging Process - Examining Ways to Slow the Aging Process. Ladies Home Journal Website.
4. WebMD December 2007.
5. WebMD December 2007.

Botox® is a registered trademark owned by Allergan.

This email was sent to by |  
L'ATHENE | 800-272-5502 | 494-B Wando Park Blvd. | Mount Pleasant | SC | 29464

Dede, The Greatest Picture Book Ever Drawn...

Posted: 03 Jan 2012 07:37 AM PST

Hi Dede,

Have you ever dreamed that a part of your life could be
different, and then replay the same story again and again?

As adults, we all play "movies" in our heads, day after day,
relentlessly focusing on past events, often replaying the
unpleasant experiences through with different ending to make us
feel better.

Each day, millions of people dream of a better life, a
different life, and see themselves differently....and then go
back to dull, boring and grey with nothing more than a shoulder
shrug and an "If only......."

But, to stop there is the greatest tragedy of life.

An image in our minds is the first stage of the creative
process for change.

From our imagination, visions and plans arise.

In his best-selling book, Think and Grow Rich, Napoleon Hill
wrote "... imagination is the most marvellous, miraculous,
inconceivably powerful force the world has ever known."

Our incredibly powerful mind has the power, with little effort,
to uncap the unlimited potential to improve the quality of life,
not just for ourselves, but for human kind.

The individuals who were responsible for the conception and
creation of everything from medical cures, to life changing
technology, to the simplest toy that make a child smile, all had
a highly developed imagination.

They saw how life could be and were not prepared to accept "If
only.." as an option. Reality started as a seed in their
imagination. They were unswayed, no matter what anyone else
said, in fact, they became stronger and more committed as a
result of anybody doubting their reality.

These pioneers used their mental faculties to fantasise, to
build wild and wonderful pictures in their mind. Then, holding
their thought with their will, they watched their fantasy unfold
into a theory and then into fact. They seemed to have an innate
awareness that if they could visualize it, they could do it.

Use this power to let your mind play. Fantasise a much better
life. Draft a better future with imagination, ponder and
calculate with intelligence and awareness, then knit it with
care. Next, devise the paths and find tools to get there.

Commit to reach new goals. The only barrier separating us from
our goals is ignorance - ignorance of how simple, and simply
powerful, your mind really is.

What awesome dreams do you want to experience today?

To your success,

Justin Hammond, Inspire3
Tiffany Archer, Inspire3

PS. One great tool for helping you realize and achieve your
life dreams is the Dream Manifesto Wizard software. Check
it out at 

Inspire3 Sites:

BrainEv -
Brain Salon -
Dream Manifesto -
Choice of Forgiveness -

Inspire3 Ltd, 2nd Floor, 145-157 St John Street, London EC1V 4PY, United Kingdom

You may unsubscribe or change your contact details at any time.

Cool Free Website Dede!

Posted: 03 Jan 2012 06:14 AM PST

Your subscription information captured when you signed up
is listed below. This is for my protection. I am compliant
with the Can Spam Act. If you are no longer interested in
receiving these offers, promotions, gifts, recommendations
and so forth, please use the link at the bottom of THIS
email and ANY email to follow in order to easily and
quickly remove yourself.

Hi Dede,

Imagine a place right now where tons of your ideal
customers are hanging out together eagerly waiting for
you to come by and signal them go...

Imagine, you're able to take your message, product, or
service and wave it right in front of these hungry buyers and have
a stampeed of them rush to get what you're offering like
there's no tomorrow.

So many people are not using this media that it's ridiculous
the amount of potential that exists right now. What's worse is
the ones who are using it, are using it WRONG, which leaves
you with a potential opportunity to come in doing it right.

This guy Alex has cracked the code when it comes to getting
new clients using this method.

If you can use some new customers, or even a new
way to get extremely targeted traffic, then click the link below:

This is only going to be up for a few days!

Jump in now while you still can!


Craig Raphael

Material Connection Disclosure: You should assume that the
sender of this e-mail has an affiliate relationship and/or
another material connection to any 3rd party providers of
goods and services mentioned in this message and may be
compensated when you purchase from a provider. You should
always perform due diligence before buying goods or services
from anyone via the internet or offline.

Subscription information captured upon your sign up......

Your Name : Dede
Email Address Used:
Country You're From: Indonesia, PO BOX 306, Manzanita, OR 97130, United States
To unsubscribe visit:
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[Free Report] Your First or Next $1,000 Online...

Posted: 03 Jan 2012 06:03 AM PST

Hi Dede,

Grab this free step-by-step system to
make your first or next $1,000 online.

Discover an easy, proven, & FREE formula
for generating real income through the Internet!

You seriously have nothing to lose.

Go here now while this ebook and system is
still FREE for you!

Talk soon,
Rich Stamford





10 Anson Road #26-04 International Plaza Singapore 079903

You may unsubscribe or change your contact details at any time.

Your 3 Fat Loss Mistakes

Posted: 03 Jan 2012 12:15 AM PST

Let me solve your workout problem.

I know that you are:

- Eating well
- Exercising regularly
- and TICKED OFF that you aren't making progress.

I've answered dozens of emails from new readers that have said exactly that. And after I get more info from them, here are the 3 mistakes commonly made:

1) Your perception of your nutrition "success" doesn't match the
reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to
STUDY), Dr. Chris Mohr's Fat Loss Nutrition Guidelines.

2) There is no variety in your training.

3) You need to up the intensity of your training.

Let's face it. Human beings like to stick to a routine. We don't
like change. We like our comfort zone - some more than others.

But if there is no change in your workout from month to month, then your body will not change either.

That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.

You won't succeed by doing the same thing over and over again.
Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges.

With variety in your training, you will continue to apply
"turbulence" to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will "jack up" your metabolism.

If your body is used to the training, the exercises, the sets, and
the reps, it will give a "ho-hum" response and your metabolism will flatline.

And that's why you need to raise the intensity of the workout as

Slow, boring cardio doesn't jack up the metabolism like intervals.

And research has shown that 8 reps boost your post-workout
metabolism more than 12 reps. So you have to safely add a little
weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That's a good place to start.

So if you've been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.

Warmup with a bodyweight circuit. 8 reps per exercise, go through it twice.

Sample bodyweight circuit:

i) Bodyweight squat
ii) An easy pushup
iii) A bodyweight row if possible, if not, do stick-ups

Then do 20 minutes of total body strength training done in

1a) DB Squat
1b) DB Press

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Next superset:

2a) DB Split Squat
2b) DB Row

Same as above.

On to intervals:

5 minute warmup.

6 intervals of 60 seconds at a "harder than normal cardio pace"
with 60-90 seconds recovery (at the easiest pace possible).

5 minute cooldown.

Stretch tight muscles only.


We don't do slow cardio. It does nothing for the man or woman who is short on time.

And of course, always train safe and don't do anything you are not comfortable doing...but if you are fit and healthy, you can
increase the intensity, change the variables, and burst through
your fat loss plateaus.







Your Key To Success Awaits...

Posted: 03 Jan 2012 12:13 AM PST

We all have dreams and desires and I'm sure you do too.
That swanky brand new car...
That multi-million dollar house...
The ability to command respect and envy from our peers...
Having that confidence to go about doing anything in life...
Or just simply having that special partner in life to live
your days with
If you've always been struggling with various aspects of your
Did you know? It has been estimated that we only use about 5%
of our brain consciously. There is simply too much potential
left unlocked within our minds

My friend Greg Frost has been spending years of research in
solving the mysteries of the mind. And he has finally confirmed
his suspicious - that the remaining 95% untapped power of our
minds can actually be unleashed through a variety of ways.

Using this untapped power, you will be able to:

1. Get things done faster and better

2. Eliminate all bad habits and build good ones

3. Develop an amazing memory that you never thought possible

4. Attain financial wealth that will send your friends green
with envy

People are jumping on this new secret, and I would urge you to
take a look today here:
P.S. I honestly don't know how long his revolutionary
system will be available online before it gets taken down.





Your Affiliate Marketing Guide

Posted: 03 Jan 2012 12:13 AM PST

Affiliate marketing is something that many webmasters know how to do. They know what it is about, and what it takes to be successful. However, if you are new to the webmaster world, you may just be wondering how you can get into affiliate marketing and making an income on the side for yourself. Doing so is not that complicated, and we have created this guide to get you started.

First of all, lets cover just exactly what affiliate marketing is. Affiliate marketing is when you sell or get leads for someone else's service or product. You are going to find that there are so many people that do this. When a company needs some help making sales, and they allow people to sign up as affiliates, they are willing to pay a commission or a flat rate per lead or sale. Depending on the company, this percentage or flat rate will vary.

Affiliate marketing can be used to make a decent income several ways. You can use a website, a blog, newsletter, email, ads etc. The list goes on and on. However, the most popular form of affiliate marketing is done with a website. When you choose the market that you want to promote, be sure that you choose one that you are some what familiar with. This way you can become an expert on the topic, and everyone will know that you are the king of that market. Once that is done, it is time for a URL. There are many places that you can get your own domain from. Once you have decided where you will purchase that from, choose a URL that has the topic you are selling in the URL for the best results. For example, if you are wanting to market cat food, you wont use a URL that has dog in it. Make sure that everything is all relevant.

Now that you have your market and your URL chosen, you will want to determine the hosting that you will use for your website. You need dependable hosting for the best results. A hosting company that has more up time than down time is best because during the down time, your website will not be accessible. So, get some recommendations from others that have tried a few and use the best that you can find. It is worth it to pay for good hosting.

Once that is done, you are ready to get your affiliate links and website set up so that you can market the most effectively. Determine the amount of money that you want to make, and set up an outline of how you are going to make it. There are so many ways that you can get a website out there to be seen, and you will want to make the best decisions. So, finding out the best ways for you to do this is that is cost effective is a good start.

Learning SEO which is also known as search engine optimization is a great idea. Using SEO to get your site higher in the search engine rankings with keywords will pay off in the end. You can learn it yourself, or you can pay someone to do this part for you. It is up to you. However, you should know that learning and using SEO yourself is time consuming. Hiring an SEO guru might be better for you.

Write articles about the market that you are promoting from your website and submit them to all of the article directories. When you include a back link to the site that you are optimizing that will help you as well with the search engines.

Affiliate marketing is not anything that you can make money with over night. You need to be able to build up and keep adding to your website daily or weekly, and keep it going. You can do it, just don't give up.





The 80-20 Fat Loss Rule

Posted: 03 Jan 2012 12:12 AM PST

What is Turbulence Training?

Turbulence training is my method of doing strength training
and interval training in one workout. So that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.

It's like the old business principle - 80% of your results come
from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don't live in the gym,





9 Easy-To-Make Muscle Building Growth Recipes

Posted: 03 Jan 2012 12:12 AM PST

Think putting yourself on a muscle building diet has to be a painful process?  Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all. 

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish.  Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

Pumpkin Pancakes

When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 - 4" pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

Protein Jell-O

When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else.  Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved.  Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet.  Bake at 375 degree Celsius for approximately thirteen minutes.  Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

Intramuscular Buffering Capacity

Finally, the last adaptation that's seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you're debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you'll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.





9 Killer Ways To Gain Muscle Naturally

Posted: 03 Jan 2012 12:12 AM PST

Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don't realize that to skinny guys, this is a curse more than it is a blessing at times.

However I also despise people saying that they have 'tried everything but nothing works'. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven't tried the right things yet. Here are 9 tips that will help you to start to gain weigh in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 Tips to Gain Weight:

#1 Train Under an Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out harder rather than longer.

#2 Make Eating a Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It UP. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly.

So even though you might eat 3 meals a day, and they may be high calorie meals, your body is going to burn through these very quickly. Instead focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

#3 Stop Relying on Supplements

I have been in your shoes, and I can't count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies...A SUPPLEMENT. It is not going to make or break your gains in the gym. The majority of supplements being marketed to hardgainers looking to gain weight are focused on increasing water weight instead of muscle which after you come off the supplement, your weight will drop again. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

#4 Take It Easy

As naturally skinny guys, you have to stop moving around so much. It's just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

#5 Understand Caloric Surplus

This is another thing I am very tired of hearing. 'No matter what I do or what I eat, I can't gain weight'. I have heard this countless times and I am here to tell you that you are dead wrong. That's OK, because I actually said the same thing until I realized the truth.

Most people think they are eating lots and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. Most times, you should re-evaluate your diet as well and focus on more calorie dense foods. But you need to eat more if you are not gaining.

Also, when changing your body composition, you will need to 'force' things a little bit. Your body doesn't want to change and it doesn't care to gain weight. You need to 'coax' it along and yes at times it may be a little uncomfortable.

#6 Focus on Progression

As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It's so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.

Now some things to work for a while and you may see some results. But if you want to gain weight, you're better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to PUSH yourself to the limits.

#7 Change Rep Range Every 3-4 weeks

Unless you are making great gains and progressing like nobody's business, I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. This is a much better tactic than adding more sets and more work in your routine.

#8 Hit the Buffet

Remember, this is for the extreme skinny guy...But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don't go too overboard, but this will train your body to 'accept' more food and it will increase your appetite in the days to come. Take advantage of this strategy.

#9 Consider a Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice veggies and chicken, you could replace with a shake.

These are another option for between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Better yet, make your own shakes with fruits and protein powder. Much better option. OK, so start putting these tips into action and you should be sure to start go gain weight in no time at all.

Good luck with your muscle gaining goals!





A Bodybuilder’s Most Valuable Vitamin: Are You Getting Enough?

Posted: 03 Jan 2012 12:12 AM PST

Everybody knows that consuming sufficient amounts of vitamins through their diet is an important way to maintain overall health and to keep the muscle building and fat burning processes functioning optimally.

If you are deficient in just a single vitamin, it can potentially have negative effects on literally thousands of different processes within your body.

While every individual vitamin plays an important role in the overall picture, there is one that definitely stands out among the rest... especially when it comes to the specific needs of a hard training bodybuilder.

I'm talking about the water-soluble Vitamin C; the one vitamin that no serious lifter should be short on.

Here are 6 ways in which sufficient Vitamin C intake will benefit you both in and out of the gym…

1) It is a powerful antioxidant.

When oxygen combines with other compounds as a result of intense exercise and natural bodily processes, it can form what are known as "free radicals". Free radicals are metabolic waste products that attack cells, mutate cell membranes and that have also been linked with many diseases such as cancer and diabetes.

Antioxidants battle against free radicals by either preventing their formation in the first place, or by latching on and neutralizing their effects. Through its effects as an antioxidant, Vitamin C protects the body from free radical damage.

2) It suppresses cortisol production.

Cortisol is a powerful catabolic hormone that is triggered as a result of stress, both from your workouts and from everyday life. Cortisol stimulates the breakdown of muscle tissue for use as energy, increases fat storage (particularly in the abdominal area), impairs nutrient transport into the muscles and inhibits muscle recovery in between workouts.

Vitamin C appears to have a measurable impact on reducing cortisol secretion in the body.

3) It assists in the formation of steroid hormones.

One of the major limiting factors that determines how much muscle a person can build is their natural anabolic hormone levels. Vitamin C assists in the formation of these hormones.

4) It enhances the absorption of iron.

Iron is what allows oxygen to bind to hemoglobin in the blood, which is then delivered to the muscles to enhance performance. Low iron levels will decrease the amount of weight you are able to lift in the gym and how long you are able to maintain a high level of intensity during your workouts.

5) It increases the integrity of the immune system.

Those following an intense training program should always be concerned with keeping their immune system functioning at optimal levels. This will help you to prevent sickness and to maintain top levels of performance throughout the week.

6) It reduces muscle soreness.

When taken close to workouts, Vitamin C has been shown to reduce muscle soreness in the days following a training session. While this doesn't really have any direct positive physiological implications, it can be beneficial for those who would prefer to eliminate that deep aching that is usually felt in the muscles following a hard workout.

It should be clear by now that consuming adequate amounts of Vitamin C each day is an important part of maximizing the results from your program, whether your goal is to build muscle or to burn fat.

The recommend daily allowance for Vitamin C is just 60mg, however, this is a guideline set out for average everyday individuals and not for hard training athletes. Those who are following an intense muscle building and/or fat burning program will obviously require far higher amounts.

On the flipside, there are those who recommend taking "mega doses" of Vitamin C. Although Vitamin C is water-soluble (meaning the body can simply flush out an excess through the sweat and urine), mega-dosing is not natural to our biochemistry and could possibly interrupt other important bodily functions.

All things considered, I would recommend consuming Vitamin C in supplemental form in the range of 500mg-1500mg daily, spread out over 2-3 doses.

Try taking one dose in the morning, and another with your pre-workout meal. Most multivitamins will contain a small dose of Vitamin C in the range of 50-200mg, so purchasing a separate Vitamin C supplement is usually the best way to go.

You can also bump up your daily Vitamin C intake by increasing your consumption of natural foods such as tomatoes, apples, oranges and red/green peppers.

While you probably aren't going to notice any immediate effects to your bottom line progress as a simple result of Vitamin C supplementation, it still can and should be part of an effective overall plan that will maximize your results over the long term.

If you want to gain access to more highly effective muscle building tips just like this, make sure to You can read all about my hugely popular natural bodybuilding program, "The Muscle Gain Truth No-Fail System", and read my unbiased reviews on all of the top muscle building supplements available today.





A Critical Bodybuilding Truth: No Journey Is Perfect

Posted: 03 Jan 2012 12:11 AM PST

I'm a perfectionist.

When I want something done, I want it done right. I want to pour all of my focused effort into it until it's perfect and without flaws.

When something goes wrong, I get frustrated. I'll still be willing to work hard at it, but when things don't go exactly as planned it can drive me crazy.

After years and years of serious and consistent training in the gym, I've realized that this way of thinking can be disastrous for a natural bodybuilder.

If you're serious about achieving a strong, muscular physique, leave your perfectionist attitude at the door. Perfectionism does not exist in bodybuilding. Bodybuilding is not a project that you work hard on for a set amount of time, finish, and then sit back and admire.

Bodybuilding is an ongoing, lifelong process filled with ups and downs, triumphs and setbacks, peaks and recessions. You're never finished working. There is no point B. It takes hard, focused effort to build muscle, and it takes hard, focused effort to maintain it.

Hard work in the gym and dedication to your eating plan is a continual price you must pay in exchange for the dream body you want to build or maintain.

So if you're getting ready to begin a bodybuilding program or have been training for some time now, you must sit back and make some realizations about your awaiting/continuing journey.

You must realize that no journey is perfect.

If you're expecting to eat and train consistently without any problems or setbacks, you're in for a huge disappointment. Those who expect perfection from their programs are doomed for frustration, because a perfect program does not exist.

This is one of the fine lines that separates the champions from the wannabes; the line that separates those who experience long term success from those who die and fall off along the way. You must treat your setbacks as an inevitable part of the entire muscle-building process.

Sometimes you'll be at your peak and will be marching your way to new grounds of success, and other times your progress will be receding and moving backwards because of various factors, many of which will be beyond your control.

All kinds of bumps in the road will present themselves along the way…

There will be times when you catch a cold or flu and lose 10 pounds.

There will be times when you go on vacation and have limited access to a gym or to proper bodybuilding foods.

There will be times where you are struck down with an injury and will have to take time away from the gym.

There will be times where you skip meals.

There will be times where you skip workouts.

There will be times when you give in to temptations that will harm your bodybuilding progress.

There will be times when your motivation dips down and you'll question your entire purpose and whether or not the whole bodybuilding thing is even worth it.

This is the reality of it all, and as a serious natural bodybuilder for many years I can say with certainty that all of the above scenarios have presented themselves to me on many, many occasions.

The difference between a successful bodybuilder and an unsuccessful one is in the way that they handle adversity.

Both your progress and motivation will rise and fall along the way, but will you make a stand and accept these swings for what they are, and continue training hard despite them? Or will you piss and pout and toss in the towel when things don't go your way?

You must accept that no journey is perfect. You are a human being, and you will make blunders along the way.

Whether or not you choose to accept and implement this way of thinking will make the difference between long term success and failure.

Successful lifters get thrown into holes and dig themselves out. Unsuccessful lifters get discouraged and remain buried.

After years and years of training, I've seen more people come and go in the gym than I could possibly begin to count. But despite this, I'm still here.

Will you be?

If you've got what it takes to make a stand and take control of your body,  I'll teach you exactly how you can accomplish this as quickly and efficiently as possible using a simple, step-by-step system I've devised over many years of successful training in the gym.





The Belly Fat - Stress Connection

Posted: 03 Jan 2012 12:11 AM PST

Most people look at body fat as an enemy and they should to a certain extent. However, in understanding how to beat belly fat, it helps to understand the genetically engineered reasons that we store body fat the way we do and the differences between modern life and the way our ancestors lived. It all started with simple survival. Without the ability to easily store fat some of us would not even be here on this earth today, so thank your ancestors for improving the hardiness of your family's gene pool and keeping you in the mix.

Despite fat's value in the evolutionary scheme of things, excess belly fat can cause many problems and I'm not talking about whether you can tie your shoelaces. Belly fat - which refers largely to visceral fat, not just the subcutaneous fat below your skin - has been associated in recent years with all kinds of health problems ranging from heart disease, to strokes to diabetes. Fat can be cosmetically frustrating, but belly fat can also be deadly.

Gender is one factor that affects where you store your fat. Men store most of it in their belly, while women store more fat in their hips and thighs. Women store body fat in the lower body because of childbirth and hormonal reasons. After menopause when hormones change women also tend to begin storing more fat in the abdominal region.



But why does the fat go there so quickly and easily?

Why doesn't it just even itself out all across the body rather than concentrating in one unsightly area? And why do we get belly fat in the first place? Obviously, the first reason is caloric excess. That is always true in males and in females, so before you start pointing your finger at genetics, gender, hormones, adrenergic receptors or anything else, look at how much you're eating every day first.

At the risk of continuing to state the obvious, the second reason is not enough exercise. In today's modern technologically advanced society, we do not work like our grandparents did, and our waistlines show it. I also believe that in our society today, we are much more stressed out than our ancestors were. Sure, there were fight or flight situations in the natural environment which we no longer have today, but those occasional natural phenomena have now been replaced by continuous daily stress from our regular daily workload. Combine that with the reduced exercise and increased portion sizes and availability of food, and could this be a third reason for belly fat?

Experts argue about whether stress "causes" fat, but there is no question that stress correlates highly with fat and it creates a situation - both environmentally and hormonally - that is highly conducive to increasing fat. Because of the nature of stress hormones such as cortisol, combined with metabolic syndrome, excess insulin and insulin resistance that is the common result of sedentary lifestyle combined with refined foods, the caloric surplus is stored as visceral body fat and our bellies begin to bulge.

More and More Research Is Proving the Connection

More and more research is starting to explain, scientifically, how high levels of stress ultimately lead to increased body fat. In a paper published in the journal Hormonal Metabolic Research (Kyrou July 2007) Greek researchers said that stress may affect the thyroid by inhibiting the enzymatic conversion of T4 into the biologically active form, T3. They also noted that while stress causes a generalized catabolic state, the extended action of the glucocorticoids on the metabolic pathways eventually leads to increased visceral body fat accumulation and insulin resistance. In fact, numerous researchers now point at central obesity as the distinguishing factor in metabolic syndrome.

So although we may not be able to say that "stress causes belly fat" literally, there is very clearly a strong association between the two. How are your stress levels? What does your diet look like? How does your exercise regimen stack up? How does you belly look? Add high stress levels onto a sedentary lifestyle with an excess of calories and you have a textbook formula for gaining belly fat.

The belly fat, in turn can lead to more health problems than you ever thought. "Hundreds of studies have led to the conclusion that any fat can be problematic," said obesity expert Jeffrey S Flier, MD, "But it's much, much more dangerous when it's accumulated in the abdomen.," He added that pound for pound, fat that builds up in the abdomen is much more likely to cause diabetes and heart disease. His research is published in the Dec. 7 issue of Science.

Flier and his colleagues looked at a stress hormone called cortisol - the "fight or flight" hormone that kicks in during stressful situations. When the body produces excess cortisol, it tends to cause a build-up of belly fat.

So what do we do about all this?

In addition to the usual prescription of eat less and exercise more, it looks like we have to add something else: reduce stress… Relax and enjoy life. Stop worrying and start taking care of yourself. Consider taking up meditation. In light of the recent evidence about the stress-belly fat connection, this no longer seems like a "new agey" type of thing to do. Even of 5-10 minutes of breathing exercises daily could work wonders.

Many people are failing to reach their fat reduction goals because they have not considered the possible effect of stress on their weight as well as their health. This is one of the reasons I included a stress relief course along with my Flatten Your Abs Program.

When you combine the calorie deficit from nutrition with muscle building exercises, fat burning exercises AND stress relief exercises (which in my course include yoga and mind body relaxation techniques of Tai Chi And Qigong), you may very well have the most complete approach to a flat stomach that has ever been created.

You can learn more about the Firm And Flatten Your Abs program as well as the bonus courses, including the stress relievers program on the home page at:





Deadly Bodybuilding Myths You Don't Know Part 1

Posted: 03 Jan 2012 12:10 AM PST

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled!

Bodybuilding Myth #1

Train like a bodybuilder to become a bodybuilder.

This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the 'champion' bodybuilder is one of the most costly frauds in the exercise world because the 'instruction' from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free.

The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special 'vitamins'. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, 'better training', and more dedication are their 'secrets' so you are told.

Bodybuilding Myth #2

Train for the 'holy' pump.

The 'muscle pump' is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a 'back-up' of blood. The blood is 'stuck' inside the muscle, which creates that worshiped tight and full look.

The blood that's backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!

The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. Not as you guide to mark your success.

Bodybuilding Myth #3

You MUST train until failure.

Training to 'failure' has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you 'fail' - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this 'going to failure' principle is as critical as bodybuilders have employed.

Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.

Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that 'failure' is an absolute law for stimulating muscle growth when much evidence shows otherwise?

Improving your body's sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn't necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?

Since your body's primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles' absolute limit.





A Letter from Your Belly Fat

Posted: 03 Jan 2012 12:10 AM PST

This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.





A Useful Article On Healthy Travel Food

Posted: 03 Jan 2012 12:10 AM PST

If you go travelling a lot you might be horrified by the lack of nutritional food on offer. Most companies that dish food out to travellers are more interested in profit than nutrition.

Going travelling can often force us to eat lots of unhealthy meals. It's hard to have control over your calorie intake as your food options will be so limited.

Don't be worried though, you can still enjoy delicacies on your travels without turning into a pig! With a little care, you can enjoy yourself without being over-indulgent.

If you want to try various delicacies, try to share them with a partner and use your common sense to pick out snacks and meals that are most likely to have the most nutritional value.

If you're on the road and eating breakfast at service stations, avoid eating deep fried eggs and bacon. Stick to cereals and sandwiches. If you're going to have eggs, stick to boiled eggs or an omelette.

Take plenty of healthy snacks with you from home to ensure that you and your kids are guaranteed to get some nutrition. You never know what your food options are going to be when you travel, so at a bare minimum you can make sure you have a few healthy snacks in your bag. Take things like protein bars, whole wheat bread sandwiches, fruit and juices. Don't take high fat and salty snacks like crisps and chocolate bars. Alternatively a great diet for on the move is The Lunch Box Diet which you can combine with a simple cool bag to keep everything fresh.

When food is offered to you during your journey, be it on a plane, a train or a ship, use you head to analyse the negative and positive aspects of the meals before tucking in. If possible, stick only to boiled, roasted or baked dishes rather than fried meals. Make sure you have adequate salads or vegetables to accompany your meal. These should always be provided as standard. You can check what food will be served before you arrange your journey.

Long distance travelling can be quite boring so it's hard not to stuff yourself along the way. This is why you should take only healthy snacks in case you get this urge. If you are serious about dieting or losing weight, then you should have a natural eye for filtering out healthy food from junk. When travelling, its time to put this instinct in to use and stay disciplined and eat as healthily as you can.





Ab Workouts Slow Fat Loss

Posted: 03 Jan 2012 12:09 AM PST

Not only are most traditional ab workouts a waste of time, but they also slow your fat loss efforts. Each workout you spend crunching takes time away from more effective fat loss methods - such as interval training.

That's right, the common man's (and woman's) ab workout taken from Shape magazine or Muscle'n'Fitness often hurts their fat loss program more than it helps it.

Remember - I'm in the business of getting you the most fat loss in the least amount of exercise I have little room in my
program for traditional ab crunches (with the exception of using
basic ab exercises for beginners who need to learn to use their ab muscles after a lifetime of inactivity).

Instead, I focus on exercises that build a 6-pack AND burn a lot of calories at the same time. That's why I'm a big fan of making EVERY exercise an ab exercise (by bracing the abs in every movement), as well as using total body ab exercises (such as Mountain Climbers, the Spiderman Lunge/Climb, and the Stability Ball Jackknife).

These exercises use far more muscle mass than a traditional crunch. In fact, some of the total body ab exercises are "interval-like" in nature, helping to put more metabolic turbulence on the body, and as you know, that's what burns calories during AND after the workout.

Now of course you know that you can't spot reduce the fat on your body - so doing an endless number of crunches not only does little for you in terms of losing fat, it also wastes your time in your quest for a 6-pack.

Here are a couple of strategies to maximize your workout time when your goal is to get lean, and get down to a low-enough body fat percentage to see your abs in as little workout time as possible:

(If you've got 2 hours a day to workout, by all means, do whatever your heart desires...but I don't think many of us that live in the real world have that kind of time.)

A) First, simply cut back on your ab training - If your goal is to
simply lose fat, gain a little muscle, and just look as good
possible, then you can't spend 30 minutes on abs everyday. You can build your 6-pack by doing less than 30 minutes of ab exercise per week.

I'm convinced that no one (not even a fitness model or pro
bodybuilder) needs more than 30 minutes of ab training per week.

In fact, at the photoshoots I supervise for the fitness magazines,
I get to talk to a lot of fitness models and what they tell me
about their training routines might shock you. Most of them don't train nearly as frequently as you or I might think.

Instead, they've worked hard over the years with the basic lifts to build their body, and now many of them simply use nutrition and maintenance workouts to keep their abs showing.

B) Second, replace your crunches with the total body ab exercises I mentioned earlier. Also, if you have access to a cable machine, you can do weighted ab exercises such as kneeling cable crunches.

C) And finally, if you are doing intervals for fat loss as I
recommend, you can use the following approach to increase the
difficulty of your ab and interval training. However, this is an
advanced method only. Beginners should stick to the TT guidelines in their manual.

During your interval workout, perform an ab exercise during your active recovery period. For example, if you are doing running intervals on a treadmill...

Run for 60 seconds at your work interval speed. Immediately stop the treadmill, get off, and go into a set of 20 Mountain Climbers. Climb back on the treadmill and start it up for your next interval. Repeat for 3-6 intervals.

You can also use basic spinal stabilization "ab exercises" such as
the plank, side plank, or advanced plank versions (i.e. plank with your arms on the ball) to train your spinal stabilization while under heavy breathing stress. I learned this technique from Dr. Stuart McGill.

Remember: Always train safe, with good form, and be conservative. Don't try to be a hero in the gym, but you should safely challenge yourself in each workout.

Stick to the Turbulence Training Guidelines if you don't know where to start.







Protecting Your Commissions

Posted: 03 Jan 2012 12:09 AM PST

Thieves are a problem out in the brick and mortar world is for business owners and thieves are a concern for cyber space business owners. Out in the brick and mortar world, thieves will take money and merchandise and it isn't any different online. The real world merchants use locks and alarms to deter thieves. Internet business owners need to use anti-theft software to protect their commissions. Here are some things you can do to protect yourself and your commissions:

1. Use Meta Refresh: A meta refresh is a simple bit of HTML code which automatically redirects your visitor to another page (your affiliate URL). It provides a neat way of presenting affiliate links in newsletters. It probably helps reduce commission bypassing and commission hijacking. A big advantage of using meta refreshes is that if merchants change their affiliate links, you can change links on dozens of pages quickly and easily by altering only one file.

One problem is that some search engines don't like meta refreshes because they're frequently used for unsavory purposes. So if you use this technique, use it with caution.

2. Use a URL redirection service. You can use free services or buy a unique domain name for each affiliate program you join. URL redirection makes affiliate links less obvious, so this will reduce some commission thefts.

3. Use a web-based ad tracking service. The ad tracking link initially hides the affiliate link, reducing thefts.

4. Use an ad tracking script. Good ad tracking scripts hide the affiliate link as well as being useful for tracking. It has the advantage that it doesn't promote someone else's domain.

5. Use JavaScript redirect. Because this initially hides the affiliate link, it should reduce commission thefts.

Be aware that thievery is a problem for online businesses and take the necessary steps to protect your commissions.




Accelerate Your Muscle Gains With This One Simple Nutritional Technique

Posted: 03 Jan 2012 12:09 AM PST

We all know that in order to maximize our gains in muscle size and strength, eating frequently throughout the day is incredibly important.

A well balanced muscle building meal consumed every 2-3 hours will keep the body in an anabolic state, raise the fat burning metabolism, stabilize energy levels and improve digestion all at the same time.

Maintaining this eating approach is simple throughout the waking hours of the day...

But when happens when we go to sleep at night?

Let's assume that we consume our last meal of the day one hour before heading to bed... sleep for 8 hours... and then have our breakfast half an hour after awakening…

That's a full 9.5 hours with absolutely zero muscle building nutrition!

If we place so much emphasis on consuming high quality, growth-supporting nutrients at frequent intervals during the day, why do we simply throw this logic out the window during the night?

Wouldn't it make sense to ensure that our muscles are receiving all of the protein, carbohydrates and fats that they require during the time period where muscle recuperation and growth is at its peak?

Why would we deliberately allow our body to enter into a starved, catabolic state for such an extended period of time if it is within our control to do something about it?

While this method may not be for everyone, consuming a properly balanced muscle building meal about mid-way through your sleep just might be one of the key ways to accelerate your bodybuilding progress to even higher levels.

It may seem like somewhat of a "hardcore" method that only the most obsessive of lifters would incorporate, but a quick examination of this approach and you'll see that it's quite realistic for the majority of people to implement.

Now first of all, this doesn't have to be a regular solid-food bodybuilding meal that you might typically consume during the day. I'm not talking about waking up and sitting at the kitchen table to eat a plate of chicken and potatoes or a steak with rice.

Eating solid foods in the middle of the night will probably disrupt your sleep quite a bit, and it isn't really a realistic long-term approach to carry out.

Instead, this meal should be in liquid form so that you can wake up, chug it back very quickly and easily, and then head right back to bed.

My recommendation is to mix 30-40 grams of whey protein (or any other high quality form of protein powder, such as casein or egg) with 1-2 cups of skim milk. This will provide you with a good shot of slow release protein without forcing you to be awake for long or worry about any unnecessary chewing or meal preparation.

You can also mix in a tablespoon of a healthy unsaturated oil source, such as flaxseed oil or extra virgin olive oil. This will further slow down the release of the shake and will provide your body with valuable essential fatty acids that are also critical to proper recovery and growth.

When is the best time to consume this shake?

Ideally I would aim to consume it about halfway through your sleep, but whenever you wake up naturally during the night is fine. I don't recommend forcing yourself out of bed with the use of an alarm clock, as this will disrupt your sleeping pattern and could leave you feeling fatigued the following day.

Now, is this middle-of-the-night-feeding method for everyone?

Of course not, but I would encourage you to try it out and see how it works. I've implemented this method both personally and with my clients and have found that in the majority of cases, the effects have been measurably positive.

After all, if you wake up naturally during the night to use the bathroom anyway, how hard could it really be to make a quick detour to the kitchen to drink a simple protein shake?

If you're looking for an extra boost to your nutritional program, then that one shake alone might be just what you need. A few hundred calories can sometimes make the difference between maintaining your weight and gaining it.

If you really want to get the most out of your muscle building nutrition plan, this is a method you should definitely try.

If you're interested in learning more highly effective natural bodybuilding strategies like this one, go ahead and  right now. You can sign up for my free 8-part muscle building email course to help accelerate your gains even further.





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