We’ve seen it on TV– people losing hundreds of pounds and transforming their bodies and lives right in front of us. What would you do if that opportunity came to San Marcos? Would you sit idly by and watch your friends and neighbors change their lives, or would you join them?

This isn’t a pipe dream. It’s a reality.

Heath Herrera, owner of HH Fitness in San Marcos, has just announced his partnership with Personal Trainer Food– the hottest pre-made meal delivery system in the country– Fitness Consulting Group, and the Fitness Revolution franchise to put together their first ever National Transformation Contest.

Herrera says, “I love helping people change their lives. Unfortunately there is so much misinformation out there, and many struggle with finding the right knowledge to make positive changes. This contest is going to help a lot of people make big changes in their lives and hopefully inspire many others to do the same.”

HH Fitness has also teamed up with Diaz Martial Arts to offer local support throughout the community and also plenty of prizes to the contestants.

The contest, which will kick off on January 23^rd all throughout the country, is an 8 week long, life changing event, consisting of proven training programs and workouts, and of course, a nutrition program designed to boost metabolism and promote healthy lifestyle changes.

The goal is for contestants to develop habits that will allow them to turn back the clock, add years onto their lives, and feel confidently about their bodies.

Over 100 fitness facilities throughout the country will be involved, and the winner at each location will be evaluated for the opportunity to win a national grand prize of a spot in a Meal Movement commercial and a place as a spokesperson for the company.

The real winners, however, will be the participants and their families. “This isn’t just a quick fix. We want to help these people get their lives back,” said Herrera

Over the next 8 weeks, we will be providing updates as well as chronicling their journeys online as well as at Diaz Martial Arts. You can follow along at HHFitnessBlog.com for updates, video, and pictures.”

Of course, if you want to do more than just follow along, the National Transformation Contest is open to all applicants who wish to enter. For more information on how to transform your body and your life, contact Heath Herrera at 512.787.2219 or HeathHerrera@HHFitness.com.  You can also visit our sign-up page to learn more and to sign up:  CLICK HERE

Fitness Revolution – San Marcos owner, Heath Herrera, M.Ed., CSCS, is a firm believer in giving back to the San Marcos community. Herrera claims “It’s clear that we all really need to stick together and help each other out when we can. We have a really tight-knit group of campers and they always go above and beyond in helping others.”  We will be trading a free workout for every frozen turkey or $10 donation brought in. Herrera goes on further stating “The San Marcos community continues to be overwhelmingly receptive to our program, so it is an absolute honor to have the resources to be able to give to back to such a great cause.”

Fitness Revolution – San Marcos believes that no family should be left without a turkey for the Thanksgiving holiday. “A basic American right that no family should be denied,’” says Heath. “Humbly, we will do everything in our power to make sure as many needy local San Marcos families as possible have a hot meal for Thanksgiving.”

To make the turkey even tastier for needy families this Thanksgiving, HH Fitness will also be providing one coupon to each recipient family for a free month boot camp membership to jump start their fitness in 2011. Their large group workouts feature a music interval training system that burns nine times more fat than ordinary exercise. Herrera states “We help people get fit and burn fat like crazy with our Fitness Boot Camp Program. The best part about our training system is the host of equipment-free exercises utilized. So even if someone cannot continue with our camps they will be able to keep up with their workouts in the comfort of their own home!”

HH Fitness Boot Camps are currently in progress at Diaz Martial Arts and Central Texas Medical Center in San Marcos and the Studio of Dance in New Braunfels. All newcomers receive a free 2-week trial to HH Fitness Boot camps at Fitness Revolution – San Marcos. To learn more information about Fitness Revolution – San Marcos and HH Fitness Boot Camps visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.

The Hays County Food Bank is a 501(c)(3) nonprofit organization. Since 1984, the food bank has been providing food to senior citizens, low-income families with children and individuals who are chronically ill, disabled or have otherwise fallen on hard times.  Last year the Food Bank provided more than 2,000 Thanksgiving turkey boxes to those in need. Visit www.haysfoodbank.org for more information. Find us on Facebook at www.facebook.com/hays.county.food.bank. The Hays County Food Bank is located at 220 Herndon Street, San Marcos, TX 78666.

-          Lowering (eccentric) portion

-          Pause (isometric) portion

-          Lifting (concentric) portion

Unfortunately, most boot camp workouts only go at one speed… FAST! 

Lifting weights too fast can lead to many problems, the most obvious one being injuries.  It’s critical that trainees lift with good form to both properly challenge the muscles of the body as well as avoid injuries.  If a beginner who hasn’t learned proper technique just starts throwing weights around they’re bound to get hurt, and if not, they’re still going to be less than satisfied with their results.  Lifting technique is critical for success, and when it comes to the relationship between speed and technique just remember that speed makes bad technique even worse!

On the flip side, the most widely accepted advice on tempo among fitness professionals is that you should lift and lower weights under full muscular “control” in a smooth, rhythmic fashion.  This generally leads to a 2-0-1 tempo.  For example, in the case of a squat you would lower your body for two seconds and then take one second to return to the starting position.  While this is a much safer approach and will certainly create positive physical changes, it’s certainly not the only way to train…

Subtle differences in tempo can have extremely significant impacts on results, as research and practical application have shown that muscles respond differently to varying training tempos. 

In addition, deliberately focusing an entire training session on just one aspect of the repetition range (eccentric, isometric, concentric) will yield great benefits, as well as offer variety and fun to your overall weight loss and fitness training program.  It is this particular focus that we’ll be employing in our boot camp training program this month.

Eccentric Training

Science is proving what many bodybuilding experts have been preaching for years – that the negative, or eccentric, part of a repetition is extremely important for size and strength gains.  In fact, in a now famous (among fitness geeks like me) informal study, Nautilus creator Arthur Jones put Casey Viator on an eccentric-only training routine.   According to Jones, “in five weeks of negative-only workouts Casey added seven pounds of bodyweight while increasing his muscularity.”  In other words, he built muscle AND lost fat!

Eccentric training focuses on slowing down the elongation of a muscle and tendon group. In other words, it serves as a braking mechanism to protect your joints from damage prior to a subsequent concentric contraction. It’s critical to note that the vast majority of all chronic and acute injuries occur during deceleration type movements such as landing from a jump, quickly changing direction, or suddenly falling down. Think of eccentric training as sharpening your brakes so that your muscles and tendons are properly able to absorb kinetic energy and thus control any sudden or repetitive deceleration forces that may come your way. For this reason, it’s second to know for improving performance and reducing the risk of injuries in sport.

For example, when doing an eccentric step-up, you begin standing on top of a box or bench and then slowly take 5-seconds to lower yourself to the floor while staying tall up top and loading the heel of your support leg so the knee and ankle stay aligned. This exercise is unmatched for developing knee, ankle, and hip stability and building your quad and glute muscles to take pressure off of your knee during explosive movements like running and jumping. For this reason, this is one my favorite exercises to bulletproof the knees and is just what the doctor ordered for people with chronic knee pain from conditions such patellar tendonitis (“jumper’s knee”) or arthritis. In fact, if you are unable to do multiple sets of multiple reps of eccentric step-ups with 5-second lowerings on a high box where your front thigh is parallel to the floor at the bottom of the movement in a pain-free environment, then you have no business running or jumping whatsoever unless your goal is a traumatic knee injury.

Why 5-second lowerings? First it’s important to note that tendons connect muscles to bones. Using the step-up example above, your patellar tendon connects your quad muscle to your knee cap. Well it takes a full 4 seconds to eliminate the aforementioned stretch reflex, or stored elastic energy, in your muscle and tendon groups. Subsequently, this is why eccentric training works great in rehab settings for conditions such as tendinosis because it takes the bounciness of the tendons out of the movement and forces the muscles to do all of the work. In this way, the muscles grow stronger to take pressure off of the tendons it works in conjunction with working against deceleration forces.

One reason eccentric training may be so effective for muscle growth is because of the significant microtrauma it causes to muscle tissue. This skyrockets metabolism as the body is forced to busily repair all those damaged muscle fibers. “Eccentric actions place a stretch on the sarcomeres to the point where the myofilaments (myosin and actin) may experience strain, otherwise known as exercise induced delayed onset muscle soreness (DOMS)” (Aaron Bubbico & Len Kravitz, 2010). There’s a large body of evidence suggesting that muscular damage is associated with increased muscle growth, although research is still inconclusive in this area (Brentano et al. 2011; Komulainen et al. 2000; Zanchi et al. 2010). 

Plus, you are much stronger eccentrically than concentrically because your muscles can oppose more force than they can generate. Think about how much easier it is for you to sit down into a chair than to get up and stand out of it. This is why the best way to be able to learn how to perform challenging bodyweight movements like push-ups and pull-ups through a full range of motion is by first mastering the lowering portion. Finally, since your muscles are elongating during the eccentric portion of a movement this leads to greater total muscle recruitment and subsequently a great stimulus for muscle growth. For all of these reasons, eccentric training is a well known tool to break through any frustrating strength, muscle-building, or weight loss plateaus.

However, caution is advised when it comes to eccentric-only training.  It is extremely taxing and can lead to severe soreness as mentioned earlier.  It’s very important that eccentric-only training is performed in limited amounts for a limited period of time. 

Finally, when designing an eccentric-only workout, it’s best to choose exercises that are “self-limiting” meaning that you won’t be able to finish a rep if your form is bad. Also, be sure to choose exercises that won’t place you in a dangerous position when you reach total muscle failure that would require a spotter like barbell squats or bench presses.  That’s why exercises such as push-up, bodyweight row, single-leg squat, and step-up variations work great for eccentric-only training. After all, no one has ever died from collapsing to the floor while lowering from the top of a push-up – but sadly they have from bench pressing.

Isometric Training

An isometric contraction is a contraction of the target muscle in static positions at a specific joint angle in which tension is developed, but there is no change in the length of that target muscle (no movement).  Tension can be developed by exerting force against immovable objects (overcoming isometrics) or by statically contracting a muscle to resist against an external force (gravity or added resistance) that ‘s attempting to force you into an eccentric contraction (yielding isometrics).

It is important to note that isometric training only increases strength at the specific joint angles in which the exercise is performed (e.g. statically holding the bottom of a push-up position about 1-2 inches off of the floor) where the classic dynamic exercises (e.g. dynamically performing a push-up where you lower your chest to the floor and back up to the top position) increases strength throughout the full range of motion of an exercise. However, isometric contractions can improve maximal strength at specific joint angles better than their dynamic counterparts. This is because dynamic exercises are often performed very quickly and engage the stretch reflex – the natural bounciness, or elasticity, of your muscles and connective tissues – so that some muscle fibers will not be fully activated due to force contributions from your tendons. The best example of this is how much more your muscles burn when you slowly walk up the stairs rather than quickly running up the stairs.

Though isometric training has traditionally been popularized by yoga and Chinese martial arts like Kung Fu, it can and should be used for general strength and conditioning as well.  It’s also a popular training tool in rehab situations because as I mentioned earlier, it helps strengthen the muscles at very specific joint angles and weak points. Plus, when properly applied, isometrics don’t place undue stress on the joints like other fast, high-impact dynamic exercises can because it takes the tendons out of the movement (think tendonitis of the knee caused by lots of running and jumping).

Isometric holds can also be used to significantly increase training intensity because you generally are able to hold a heavier weight than you can actually lift (concentric training).  Bodybuilders and strength athletes will often use isometric holds at the end of a set to train “beyond failure” thus creating a greater stimulus for muscle and strength gains.

In a boot camp setting, where the goal is to develop a “tight and toned body” along with improving strength, endurance, balance and function isometric-only exercises can add great benefits.  They’re also mentally challenging and can be a lot of fun.

In this case, isometrics work best with core exercises like pillar variations and postural exercises like resisted scapular retractions and depressions.  Isometric training is also great for single-leg balance hold variations, and specifically targeting weak points of movements such as the bottom of a squat or at the top of a hip extension hold.

Furthermore, isometric holds performed at joint range of motion extremes are great for increasing muscle flexibility and joint mobility. For example, holding the bottom of a split squat with your front thigh parallel to the floor is a great way to not only strengthen the muscles and knee, hip, and ankle stabilizers of the lead leg, but also to increase the quad and hip flexor flexibility of your trail leg.

Now, I believe the best way to get the most out of your isometric training is by opting to perform short 10-second work periods of isometric contractions with brief rest periods between them.

Why 10 seconds for the core stability holds?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform isometric holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue. This really prevents the trainee from getting the maximum benefit from performing the exercise. In other words, long sets make us weak and make us cheat.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back.

For example, which option outlined below sounds like it has a greater benefit:

Perform ONE low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley in his book Muscle Logic. Staley claims that better short and long-term results will occur from multiple sets of submaximal reps then a single set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).

Here is what master Physical Therapist Dr. Kareem Samhouri says about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?  I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.  Athletes need to go longer than this if they are endurance athletes, but this is not max contraction. Other exercises, with a non-lengthening/shortening contraction, as follows:

 - Your muscle takes 2 seconds to ramp up intensity

- You can sustain maximal motor unit recruitment for 6 seconds

- Your muscle will then ramp down for 2 seconds

- 2 + 6 + 2 = 10 seconds: The optimal isometric contraction is 10 seconds as a result

Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have their place for endurance athletes or people with advanced core stability.

But it does mean that 10 seconds is the optimal length of time to work on isometric strength and it’s most likely a better fit for the general population, especially for entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Concentric Training

 The concentric portion of a muscular contraction is the most obvious portion.  It’s the lifting, pressing or pulling portion.

Oftentimes, uneducated or sloppy lifters will only focus on the concentric portion of an exercise by lifting the weight in a controlled fashion only to follow it by “dropping” the weight back to the starting position.  Just picture your gym-rat meathead who grunts his way through a way-too-heavy bench press and then drops the weight back to his chest before moaning his way through another ugly rep.  This has proven to be a very ineffective way of training for long-term gains, and is also more likely to lead to injuries.

However, when performed properly, concentric “focused” training has a significant place in your overall training regimen.  Let’s take a closer look…

First, let’s quickly review Olympic lifting.  The Olympic lifts consist of the clean & jerk and the snatch.  These lifts are entirely concentric because the lifter’s only goal is to rip the weight off the floor and get it to the end position.  Once achieved, the lifter will actually drop the weight…there is no eccentric portion to the exercise. 

You certainly can’t argue with the athleticism and fitness level of these lifters.  In fact, some would say that the Olympic lifts and their component exercises are the most beneficial exercises for total fitness.  After all, these exercises involve the entire body as one functional unit, place a tremendous workload on the muscular and cardiovascular system, burn a ton of calories in a short period of time, and create an enormous post-workout metabolic boost.  Pretty awesome, right?

Of course, not everyone has access to Olympic lifting equipment or a qualified Olympic lifting coach, but there are other ways to perform concentric-focused workouts.  For one, kettlebell variations can be just as effective, are generally easier to learn, and are far more convenient than traditional Olympic barbell lifts. 

Another variation on the concentric-focused training theme is to select exercises that focus on explosive movements like punching, kicking, throwing, and spearing.  You can also use ropes for pulling and sleds for dragging.  The options are endless…

Tempo Interval Training Boot Camp Template

Workout A- Eccentric Training

Workout B- Isometric Training

Workout C- Concentric Training

As a fitness pro, this is my busiest time of the year – as you can imagine

But I had to write to you today to let you know about two awesome updates:

First, I wanted to share this great article with you about a common food that helps you:

1- Deter Fat Cell Growth

2- Increase Energy Expenditure

3- Reduce Food Intake

Cool, huh?!

Here’s the link to the article: http://HHFitness.getprograde.com/fight-bodyfat-with-capsaicin.html

Second, Prograde Nutrition is having a 25% off sale on their ultra-powerful Prograde Metabolism!

As you know, you won’t find all your weight loss answers in a bottle.

BUT…Prograde Metabolism is specifically designed to work in conjunction with a sound fitness and nutrition plan.

Click the link below for your 25% off coupon!

http://HHFitness.getprograde.com/specials

Happy New Year!

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Yes, I’m a Prograde Partner

It’s one of those foods you look at and say, “I’m going to eat healthy, I think I’ll have the salmon.”

You’ve heard they’re a great source of protein and essential fatty acids.

That’s true.

But trust me, what you’re about to read is very disturbing.

Very.

Before you know it you might be eating a genetically modified fish that’s, well, kinda like salmon, I guess.

I know I won’t be eating it, that’s for sure!

Check out this article to discover the latest bad news about our food supply:

http://HHFitness.getprograde.com/genetically-modified-salmon.html

And by the way, if you want an ultra-potent and pure source of essential fatty acids, well, my partners over at Prograde have their awesome EFA Icon on sale this week. That and a couple other products, too. Check out the savings at: http://HHFitness.getprograde.com/specials.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Next week Prograde is releasing their Brand New Chocolate flavor and Orange flavor Prograde Proteins! Stay tuned for details.

HALLOWEEN BOOTCAMP 2.0

Featuring The Freaky Fat Loss Total Body PUMP-kin Workout!

HH Fitness Rapid Fat Loss Boot Camps is happy to announce our second annual Halloween Charity Boot Camp. The workout will cost $20/attendee or you can contribute $50/participant to receive access to the workout and a 1-Month membership to HH Fitness. All proceeds will go to CASA of Central Texas. Here’s what you need to know for the big day:

When: Friday, October 29th, at 6:30 pm at Diaz Martial Arts

What to Wear: Costumes are a must- they are your ticket through the door! You can be as simple or as elaborate as you want, but please remember you need to be able to move in it. If you appear without a costume, it is punishable by banishment into an eternal fat-storing nightmare!

What to Bring: Your own pumpkin! Females/Smaller individuals should bring a medium sized pumpkin (about 10 lbs.) and Men/Larger individuals should bring a large one (about 20 lbs.).

We will also be raffling out some cool prizes for attendees. Lastly, for those who’d like to join us the workout will end with a family friendly after party at Diaz Martial Arts while people are still wearing their costumes.

Space is limited! We are anticipating between 15-25+ people and we will be accepting invites on a first-come, first-serve basis.

For more information contact HH Fitness at HHFitness@gmail.com or visit HHFitness.com and click on the “Halloween” tab.

My partners over at Prograde always deliver killer nutrition content. But this bad boy is the best article I’ve seen from them in awhile.

And seriously, they always have aweome stuff.

But this article about this weird sounding belly fat fighting nutrient… it takes the cake.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

It  has some serious science behind it and if you were to only read ONE thing this week about how to strip off the stubborn belly fat THIS is the one.

http://HHFitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

Yours in health,

Heath Herrera, M.Ed., CSCS

PS – Remember, Prograde Protein, Metabolism and EFA Icon are ALL 20% off until Friday at 11:59pm EST. Just click here to start saving.

== > http://HHFitness.getprograde.com/essential-fatty-acid.html

HH Fitness Boot Camps feature 45-minute workouts for busy professionals and they guarantee to help you drop a dress or pant size in 21 days or your money back. The secret behind their training system is the cutting-edge concept of “metabolic” boot camp-style workouts. According to HH Fitness Owner Heath Herrera, M.Ed., CSCS  “A workout becomes metabolic when you perform a total body workout in alternating sets or circuit format that combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training. This produces a killer boot camp-style workout that will supercharge your metabolism for up to 48 hours post-workout, build lean muscle, blast belly fat, and get you into the best shape of your life with our 45-minute express workouts.”

HH Fitness currently offers classes in San Marcos at Diaz Martial Arts and Central Texas Medical Center. The launch of the new location at All Star Elite Cheerleading on Tuesday, September 14^th in New Braunfels will provide a great opportunity to get the New Braunfels community involved. All Star Elite Cheerleading is an indoor cheerleading academy with a spring loaded surface to accommodate all individuals – this is where the boot camp workouts will be taking place during non-peak hours.

HH Fitness also provides done-for-you registered dietician-approved rapid weight loss meal plans along with audio and video iPod compatible follow-along workout solutions to leave nothing to chance when it comes to their members’ goals. In addition, all campers have access to bi-monthly grocery store tour.

HH Fitness will be launching their newest location in New Braunfels on Tuesday, September 14^th at All Star Elite Cheerleading starting at 6:00 am. There is a mandatory 25 camper limit per class. To activate a free two-week trial to test-drive the program, email HHFitness@gmail.com or call 512-787-2219 today to reserve your spot. You can visit their website at www.HHFitness.com for more info.

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

I was right… and I was wrong.

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

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

THIS makes people THINNER…

7 Minute Body workouts <– fastest bodyshaping workout EVER

The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.

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

Weird.

I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.

The secret is density training.

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

More energy spent = greater fatloss.

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

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

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

That’s the basics behind density training.

More here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.

Your total workout time: A whopping 16 minutes.

That’s “TOTAL” workout and cardio time, minus a short warm-up.

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

The first 5 minutes is called The Power Phase.

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

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

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

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

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

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

This is a very creative and personal workout!

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

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

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

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

Simple!

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

EXERCISE:
Incline Machine Press (upper chest)

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

]Total AR: 22 reps
Total Time: 5 minutes

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

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

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

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

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

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

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

You stay at this level for just 3 minutes.

Then you cool down for 3 minutes.

That’s IT.

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

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

Get more info here:

7 Minute Body workouts <– fastest bodyshaping workout EVER

I took a big, huge, massive sigh of relief today.

Finally… the FDA did something right when it comes to bogus “magic” diet-fatburn pills.

A panel of experts reviewed Vivus Inc.’s new wonder-pill “Qnexa” today.

They gave it the thumbs-down.

Why?

Oh… pesky little reported side-effects like… (are you ready for this?)…

Heart Attacks
Stroke
Increased Risk of Suicide (yikes!)
Memory/Concentration Loss

You know… “minor” stuff like that.

GEEZ. What the hell are these drug companies thinking?

Oh, right…

Quick-Fix =
Big-Bucks

Got it.

So, I am going to believe that YOU are much smarter than the morons who tried to get this drug past the FDA.

I’m going to assume you want a solution to this obesity pandemic and your own fatloss issues (if you have them) that do NOT involve risking your life for a thinner you.

“Oh, Marge… she looks so thin in her casket…”

THIS IS NOT A GOOD EULOGY! : )

Listen: I get it. I really do.

I’m an athlete and we are always looking for tricks to help increase our performance. But your body is simply too smart for these fatloss-pills people are trying to pass off as “a break-through medical discovery.”

Nonsense… more like heart-breaking medical waste of time.

One day… perhaps even in my lifetime… someone will invent a chemical that actually works to shed bodyfat without harming the body. That will be a great day for all of us.

Even so, I can all but promise you that this chemical will have its nasty side-effects and/or be limited in duration or power.

Nothing, repeat NOTHING you can pop in your mouth will give you the JOY that managing your dietplan and bodyweight can give you.

NOTHING!

It’s one of the greatest feelings in the world.

And here’s a fantastic clue for you: The reason we want to be thin is because of the FEELING it gives us. Most everything we do is based on feelings.

Quick-fixes negate the most powerful thing about feelings: Earning the right to have them!

Think of it this way: Would you feel more alive and powerful if you climbed a mountain or if you took a helicopter ride to the summit?

Sure, the helicopter is easy… but which is more personally rewarding?

Think of your own body transformation goals as your personal mountain to climb.

No helicopters… just really good guides (I volunteer) and solid climbing tools (like a great real-world dietplan, solid workouts that work WITH your schedule, and realistic but exciting goals.)

Your goals will become your base camps along your summit of your personal journey to the best you possible.

Color me silly, but I think that sounds FAR more empowering and rewarding that popping pills.

As you probably know I wrote one of the top books in the world on “real-world” weighttloss (spelled that way so the spambox won’t eat your email… : ) I made this dietary System as easy as possible… but NO plan is “easy” and there is NO quick-fixes out there without serious pricetags.

That said, I have some “rebel tricks” to share with you today… and they won’t put you six feet under before your time.

Just click on the page below and then click on “Articles”… then you’ll see it. It’s the first article, “3 Diet Secrets Revealed”.

Go here:

Video Plus Articles Homepage

You can’t sell this stuff in a bottle… but it works to get the bodyfat off and keep it off.

Remember:

Don’t Quit… Get Fit.

Sincerely,

J O N B E N S O N

—-> SPECIAL NOTE: On the article page above, be sure to read until the bottom. If you like that article you can now just click a button and share it with your friends on Facebook, Twitter, or any number of cool sites.

The button looks like this:

P.S. If you pick up my dietplan (on the article page above) you’ll find in the Member’s Area three supplements that actually DO work to help you burn-off-fat… but they do not work like magic. They work like they’re supposed to: Realistically, and without harming your body. I take them. So should you.