[Video] Most Muscular High Cable Chest Fly Exercise

http://www.BeyondFitnessSolutions.com

Morris County NJ personal trainer, fitness bootcamp coach and your dream body workout expert Carey Yang demonstrates how to do high cable chest fly exercise the right way for bodybuilding ripped, chiseled middle and lower chest muscles.

Check your ego at the door. Cable cross-over or fly exercise is a single-joint isolation exercise. You don't use that kind heavy weight for chest "pressing" or "pushing" exercise.

Keep your arms straight and elbows slight bent. Keep at that angle throughout the range of motion with your shoulder joints as the anchoring points. Trace the movement as if you are "hugging" someone - with your arms open and coming around. It's different from where you are "pushing" someone as in the chest press exercise.

For high cable fly, start with your hands low by your sides then move forward, down and coming around like an arch toward center at about mid level in front of your chest.

Focus on contracting or squeezing your chest muscles together when your arms come around together toward the centerline. You can even hold for a second or two for extra muscle contraction. Then return cable smoothly with control while holding the tension.




Sign for your FREE 'Jump-Start Your Body' Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey at http://www.beyondfitnesssolutions.com.


"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp""Fat Loss" "Weight Loss" "Female Personal Trainers"

When to Eat Carb to Optimize Muscle Building and Fat Loss

There are actually two best times.

But really, there is only one.

Let me explain.


You see, the best time to eat carbs is when your body is best
primed to deal with them (that's the "one" rule), and this happens
to occur twice a day:


1.  In the morning


2.  After intense exercise


For one, loads of research has shown that glucose tolerance is
highest in the morning, making it a no brainer to consume a large
portion of your daily carb intake at breakfast when your body is
best equipped to process them.


If you're someone who consumes frequent meals, mid-morning
is a another great option.


Basically, the rule is this:  eat your carbs in the morning, not the
afternoon or evening.  Unless...
...you're performing intense exercise.


Perhaps (well not perhaps, it's true) an even better time to eat
your carbies is after exercise.  During the 1-2 hour window post
workout your body is ultra primed to suck up carbs for recovery,
energy replenishment, and other anabolic processes (and NOT
fat storage).


Here are some sample daily "carb-friendly" schedules for both
exercise and non-exercise diets.


Exercise Day:
Breakfast:  protein/carbs
Mid-morning:  protein/fat
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening (after exercise): protein/carbs
Pre-bed: protein/fat


Non-exercise Day: 
Breakfast:  protein/carbs
Mid-morning:  protein/carbs
Lunch:  protein/fat
Mid-afternoon:  protein/fat
Evening: protein/fat
Pre-bed: protein/fat


Want to learn some other quick fat-burning strategies that 
contain FOOD?  Check out my buddy Kyle's video here:


=> Customized Fat Loss Plan - The Evolution of Natural Fat Loss

Beach Ready Exercises: Sculpting Sharply Shaped Shoulders and Toned Arms

Carey Yang, Certified Personal Trainer
Your Dream Body WorkoutXpert

We have a few nice warm days. Trees and flowers are blooming. Pollens are running rampant. This is the allergy season many people suffer from for a few weeks.

Don't get sidetracked by the nuances and inconveniences. I know many people, including some of my clients, find plausible excuses not to stick to their plan to exericse and eat right.

The difference between success people and who quit is just a series of very small steps. They face the same challenges and obstables. Successful people are looking forward and focusing on their goals. They know they're a step closer to the detination for every step they're moving forward.

Okay. Enough pep talk and motivation. I can only externally 'motivate' you so much. In the end, you have to intrically motivate youself or inspire youself to doing what you say you want to do, to be and to have.

Here is today's workout routine to help you get beach-body ready. We focus shoulders and arms. These muscles are visible when you wear short sleeves and sleeveless in summer.

Superset (4 sets)
- Smith Machine Shoulder Press @ 115# x 10 reps
- Dumbbell Shoulder Rear Raise @ 20/20# x 15 reps

Superset (3 sets)
- Weighted Dips @ BW+50#DB x 10 x 8 x 8 reps
- 1-DB Overhead Press @ 50#DB x 10 x 10 x 10 reps

Superset (4 sets)
- Biceps Curls @ EZ Bar + 20/20# x 12 reps
- Lying Triceps Extension "Skull Crucher" @ EZ Bar +20/20# x 12 reps

Muscle Building Workout Routine for Inner Chest and Triceps

Nothing beats the standard barbell bench press to build overall chest muscle size in addition to triceps (lateral head) and shoulder (front delt).


Here is a complementary muscle building workout routine to help build thick, inner pec (chest) muscle and triceps.

Superset (4 sets)
- Flat Bench Dumbbell Press, close to neutral grip, 60/60# x 10 to 12 reps
- Dumbbell Lateral Raise @ 25/25# x 10 reps

Upper Body Muscle Building Workout Routine

It's finally reaching 80 degrees during the day - a taste of summer - although we don't quite have stready spring weather.

Here is a workout routine for build muscles, notably chest, shoulder, lat/back, triceps and biceps.

Superset (5 sets)
- Smith Machine Low Incline Chest Press @ 165# x 8 reps
- 2-DB Bent-over Rows @ 60/60# x 10 reps

Triset (3 sets)
- Cable Reverse Flye @ 4 x 10 reps
- Cable Unilateral Biceps Cursl @ 4 # x 10 reps
- Cable Chest Cross-over @ 4 x 15 reps

Happy Holiday Workout for Glutes, Buttocks and Thighs

You’ll thank me for your happy glutes, buttocks and thighs by following this workout routine before the holidays.




Triple Set (3 sets)

- Goblet Squat x 12 reps

- Reverse Lunges x 12 reps each leg

- Front Kick x 12 reps each leg



Superset (3 sets)

- Dumbbell Deadlift x 12 reps

- Side Kick x 12 reps each leg

Total Body Muscle Building Workout

Superset (3 sets)


- Seated DB Shoulder Press @ 45/45# x 12 reps

- DB Lateral Shoulder Rasie @ 20/20# x 12 reps



Cable Cross-over Giant Set (one set)

- Low to high @ 4 x 15 reps

- Horizontal @ 4 x 10 reps

- High to low @ 5 x 10 reps

- Most Muscular @ 5 x 5 reps



Triceps Extension (press-down) V-bar

@ 6 x 12 reps x 4 sets



Smith Machine Tri-Set (3 sets) @ 110#

- RDL x 12 reps (mixed grip)

- Bent-over Rows x 12 reps (overhand)

- Shrugs (bar behind legs) x 12 reps

Muscle Building Workout Routine for Chest and Triceps

It's a great combination to work on your chest and triceps.

Here is a workout routine:

Trisets (4 sets)
- Flat bench Dumbbell Flye @ 30/30# x 12 reps
- Flat bench Dumbbell Triceps extention @ 30/30# x 12 reps
- 1-Dumbbell Overhead Triceps press @ 60# x 12 reps

Straight Set (5 sets)
- Smith Incline Chest Press @ 175# x 6 reps
Finisher @ 135# x 12 reps

Muscle Building Workout for Chest and Legs

Leg and Chest Workout Routine



Leg Extension (3 trisets)

- Single-leg extension @60# x 5+5+5+5 reps

- Double-leg extension @160# x 5 reps


Cable Crossover (3 sets)

- Low to high @ 3 x 15 reps

- High to low @ 3 x 15 reps

- Horizontal @ 3 x 15 reps


Barbell Squat (5 sets)

- 135# x 12 reps

- 185# x 10 reps x 4 sets



Incline Dumbbell Chest Press (3 sets)

- 60/60# x 10 reps x 3 sets



Dips (3 sets)

- 40#DB x 10 x 8 x 6 reps

Super Workout to Build Muscular and Sharply Defined Shoulder

Shoulder Muscle Workout Routine with Abs Training

Superset (4 sets)
- Smith High Incline Press @ 110# x 10 reps
- Dumbbell High Rows @ 35/35# x 10 reps

Abs Circuit Training (2 sets)
- Hanging leg raise (in half chin-up position) x 10 reps
- Decline abs situp @ 35/# plate, full range x 10 reps, upper half range x 10 reps, bottom half range x 10 reps
- Cable oblique side crunch @ 4 x 10 reps + 20 reps


Superset (4 sets)
- One-Dumbbell rear delt flye @ 35# x 10+10 reps
- One-Dumbbell front raise @ 20# x 10 +10 reps



About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.


Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

Hybrid Muscle Building Program Review

"New Breakthrough Discovery By A Pair Of Personal Trainers Proves It's Possible (And Easy) To Build Muscle and Lose Fat At The Same Time...

And They Show You, Step By Step, Exactly How To Do It"



A Special Message For Anyone Who Wants To Get Lean And Muscular At The Same Time...But Always Thought It Was Impossible...



Finally... here's a fail-safe way to gain muscle while losing fat... without having to bulk up and cut down... without spending hours in the gym... and without restrictive dieting!



If you're ready to gain muscle and lose fat... quickly and easily... even when you've tried everything else and failed... keep reading because we'll show you how to get a lean, muscular, attractive body that you feel good about!



Find out more about the Lean Hybrid Muscle Building program. Click here!

Monday Chest Workout Routine

It's Monday - the Internatinal Chest Day - so to speak.

Here is a chest workout routine.


Flat Bench Chest Press


135# x 12 reps

155# x 6 reps

175# x 4 x 4 x 3 reps

145# x 12 reps



30-deg. Incline Dumebell Flye

45/45# x 8 reps x 3 sets



Cable Flye

Low to High @ 3 x 20 reps

High to Low @ 5 x 10 reps

“Most Muscular” @ 5 x 5 reps

Fight Bad Hormones with Fat Burning Hormones

In my last post, we’ve established that there are three specific hormones that cause the three most common types of regional fat storage.

As a quick recap:

1. Estrogen - the female sex hormone responsible for lower body fat storage patterns.

2. Insulin - Or rather, insulin resistance; this nasty little dude heavily influences fat storage in the love handle and lower back area.

3. Cortisol - the appropriately dubbed stress hormone is part of the reason you’ve got more flab than ab.
Those are your enemies.

Now, I want to talk to you about how you can actually increase the production of other hormones that offset the above "bad" hormones--through the manipulation of training methods.

Estrogen vs. Testosterone

Now that we’ve established (again, with apologies to the ladies) that estrogen is the main reason lower body fat storage occurs, we need to know how to work around that.

Well, how else would you combat estrogen but with testosterone? In all honesty, when if comes to fat loss and muscle gain, testosterone good, estrogen bad.

It’s for that reason that professional athletes, bodybuilders and the juicers down at the Jersey Shore use illicit steroids that are derivatives of testosterone.

Of course, that’s not an option for us--and certainly not desirable. Instead, we are going to increase testosterone levels naturally, through training. Not only will this increase the net fat-burning effect of all exercises, but more appropriate to our purposes here, it will also facilitate in getting rid of lower body fat.

I should mention something here to alleviate any concerns: it is NOT possible to produce a detrimental amount of testosterone through training. So ladies, you don’t have to worry about any masculinizing effects.

Instead, training produces what we would term a ‘high’ amount of testosterone from a physiological perspective, relative to what your body normally produces. For the guys, this means that such training will help you put on a bit more muscle--just not steroid muscle.

Insulin Resistance vs. IGF-1

As I mentioned in the video above, insulin resistance is combatted very nicely by a hormones called IGF-1, or Insulin-like Growth Factor one.

Producing extra IGF-1 via training will help you (and me!) improve insulin sensitivity and begin to rid ourselves of love handle and lower back fat.

Insulin resistance is very common, particular in people who were previously overweight; so if you have lost some fat and you’re now struggling to lose a bit more, and that fat happens to be in your love handles, I’m willing to bet you’re suffering from some degree of insulin resistance.

In order to get rid of that fat, we have to do fat burning workouts (obviously) and increase insulin sensitivity to the greatest degree that we can through the training effect. To that end, we need to employ what I call Dynamic Training.

Dynamic training is pretty much the over-arching concept of how I design fat loss training programs--it consists of using fast-paced movements to teach the body how to move more efficiently such as combination movements, like the squat-to-press or "thruster" I demonstrated below.



Because this style of training is extremely expensive in terms of energy (Calorie) demand, by and large dynamic training is excellent as a general fat loss modality.

Perhaps more importantly, however, is the fact that utilizing these types exercises and setting them up in a non-competing circuit fashion under the dynamic training umbrella is an incredible way to produce IGF-1--and that is one of the most effective methods to mitigate insulin sensitivity.

Cortisol vs. Growth Hormone

We have touched on cortisol a bit, so I won’t rehash that too much. Suffice it to say that the higher your cortisol levels are, the more fat you’re going to be storing on your belly. Given that fact, it stands to reason that if you store fat primarily in the abdominal region, you’re a victim of high cortisol.

Never fear, though: Growth Hormone is here.

Also known as the “fountain of youth”, growth hormone is the single most effective compound your body can produce to affect both fat loss and muscle gain. The more you produce, the faster you’ll lose fat and build muscle. It’s just as simple as that. Now, in addition to that awesome little fact, growth hormone is going to whoop cortisol’s ass and help you burn belly fat.

Also, you’ve probably heard that one of the ways to reduce your cortisol levels is to get more sleep. That’s something you hear on nearly all the medical TV shows. What you don’t hear is the reason.

You see, sleeping is one of the main ways by which your body produces growth hormone. Or, saying it another way, while you're asleep is your body’s primary opportunity to produce growth hormone.
And, as I stated previously, growth hormone is one of the main hormones that reduces the effects of cortisol.

Sleep more and you’ll produce more GH. Produce more GH and you’ll have less cortisol. Therefore, sleeping more results in lower cortisol levels. Got it?

Of course, I’m not suggesting you can just sleep your way past a fat loss plateau; although getting more sleep does help. I’m merely illustrating the relationship between cortisol and growth hormone.

Which leads us to the production of growth hormone as it relates to training.

While nearly all forms of exercise produce both growth hormone and cortisol, some types are better than others. Cortisol, as I mentioned in the previous article, is produced heavily in long duration cardio sessions--so let’s not do that.

Instead, we’re going to utilize a style of training that produces more growth hormone.

To do that, we’re going to employ a training method known as Lactic Acid Training.
In order to get to the growth hormone, you must first produce lactic acid.

Lactic acid, by way of a definition, is a byproduct of the chemical reactions that take place during exercise. This substance is wildly irritating to the nerves, and your body responds.

Think of lactic acid as sort of a type of oil igniting fires as it flows through you--your body will call the fire department to put those fires out.

And your body will do that by dousing them with soothing, cooling growth hormone.

Okay, maybe I’m being a little simplistic with my metaphor, but it gives you a general idea.

In any event, we must structure training to produce the most lactic acid possible. And, because lactic acid is primarily produce in the concentric (positive) phase of anaerobic exercise, we extend that period, and decrease the eccentric period.

What that means is that we lift the weight very very slowly, and lower it very very quickly so that we can have a fast turn around.

As an example, if you’re doing a squat, you’ll descend to the bottom the squat very quickly (drop down fast, but still controlling the weight somewhat) and then lift the weight sloooowly, oh so sloooowly--over a period of 4-6 seconds.

This will create tremendous amounts of lactic acid, which will intern send GH production into overdrive. I must mention that training in this way necessitates the use of lighter weights than you normally would on any given exercise. Therefore, if you’re interested in lactic acid training, I suggest you reduce the weight you’d use on any exercise by about 30% in order to be both safe and effective.

With traditional training methods, you’d lift the weight pretty quickly and lower it slowly. Here, we’re doing the opposite, in order to produce the most lactic acid possible, which will then lead to a corresponding increase in the production of growth hormone.

This will result in not only reducing cortisol, but also reducing cortisol related fat storage in your belly. On top of it all, it’s great for fat loss in general!

The Wolverine Workout - Lean and Fit Like Hugh Jackman

Michael Ryan, the trainer to Hugh Jackman who plays the role of Wolverine, shares his tips and strategies. It's no suprise. The keys are eating right and shaping up in the following guidelines (from TODAY).

Note: Here is the real busy man's training program to train and look like a woverine.

1. Hugh trained for 1.5 hours, 6 times a week for 12 weeks. This was based on 4 or 5 lifting sessions and a cardiovascular session. According to Ryan this was not a complicated regime at all. It is someone anyone can do. (Note: Hugh was already quite fit – it would take someone of lower fitness, longer to achieve similar body).
2. Anyone who starts an exercise program that is well designed will get results that are noticeable within weeks. Hugh is 40, and didn't face any issues getting his Wolverine-esque body. Men can peak in their mid-40's, so age isn't as big a factor as you'd think. Getting the body you want is about balance and dedication. It's not hard to maintain muscle if you are committed to keeping up a routine.
3. Health benefits of gaining muscle & reducing body fat are that muscle supports & protects bones and joints & strengthens bones, you become fitter, which is great for overall health and well being. Michael splits the sessions between muscle groups. One day he'll get Hugh to focus on chest and triceps, and on another day will focus on back and biceps).
4. Diet plays a huge part in getting a lean, ripped body like Hugh's. Avoid processed foods (including 'low fat' foods). Eat lots of protein and fresh steamed vegetables).
5. The key to success with Hugh's body was variation. A lot of guys do the same workout in the gym but you need to work different muscles, build on the weight you can lift and get your heart beating with a mix of running, swimming or cross-training. The fundamental training principles are based on the core body-building moves such as squats, deadlifts, presses - simple moves, which Michael mixes up. He changes the angles on the bench, plays with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes.

>> Grab your copy of super efficienct fat-loss turbulence training plan <<

Start to lose fat, build a lean and fit body like Hugh Jackaman!

New Jersey Personal Trainer Reveals the Secrets to Kathy Ireland’s Weight Loss Success

Your Dream Body WorkoutXpert(TM) C. Carey Yang of Denville, New Jersey-based fitness professional has cracked the secret codes to Kathy Ireland’s recent weight loss success by revealing his 6-Step Dream Body Blueprint(TM) transformation process in a special report.

DENVILLE, NJ -- April 20, 2009 --The average Americans who struggle with the emotions, challenges, frustrations of weight loss and gain now can learn valuable tips and strategies used by the celebrities and fitness models from a local fitness professional.

C. Carey Yang, a Denville, NJ-based certified personal trainer and fitness expert, has revealed the secrets to Kathy Ireland’s recent weight loss success. He summarizes in a special report that details the unique 6-Step Dream Body Blueprint(TM) body transformation process.

Kathy Ireland was Sports Illustrated’s Swimsuit Issue cover model three times back in the 90’s. For many people, she was “it.” “The truth is that even a fitness supermodel and celebrity like Kathy Ireland can fall off the fitness wagon,” says Yang, Your Dream Body WorkoutXpert(TM).

Ireland tells People magazine in its latest issue. “I didn't recognize the person I saw. I saw someone who looked overwhelmed, overstressed, overweight, over-everything.”

As with many busy and stressed-out Americans, Ireland has been gradually putting on 25 pounds without realizing it until her son took a picture of her and said, “Mom, you look pregnant!” That is the wake-up call.

“It’s all about lifestyle and taking time to take care of yourself, your body and mind,” Yang says. “She has been busy running her billion-dollar fashion design business while raising three children. She admitted that she’s not allowing time for herself and just let it go.”

In the interview, Ireland credited her weight loss success by enlisting her friend who happens to be a personal trainer and nutritionist, making healthier food choices, and exercising three sessions a week. Now at age 46, she looks fabulous again like a supermodel.

“Many people and my clients asked me: ‘How did she lose weight and get back in supermodel shape? What can we learn from her? What are her secrets?’” Yang says. “It is no rocket science and I have laid it down clearly in Your Dream Body Blueprint(TM) process. To succeed in anything is never a fluke. Losing weight and getting in shape is no exception. The key is to have a proven system, follow it, and adapt it to your individual needs and goals because everyone is different.”

Yang shares the highlights of the 6-Step Your Dream Body Blueprint(TM) transformation system:

1. Know what you want and why you want it.
2. Have a healthy and powerful mindset.
3. Know where you are.
4. Find the right sculpting tools.
5. Deal with expected and unexpected setbacks.
6. Get professional help.

The full special report is available at no cost by emailing Carey@CareyForFitness.com or by calling 973-303-2424. For more information, visit http://www.CareyForFitness.com and http://www.YourDreamBodyWorkoutXpert.com.

About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a health and fitness professional helping people improve their health and quality of life, build a lean, fit and healthy body. He is specialized in helping busy working professionals, business owners and parents. Yang is the creator of Your Dream Body Blueprint(TM) transformation system.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling services and to sign up for a free monthly newsletter, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.

Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: http://www.CareyForFitness.com
http://www.YourDreamBodyWorkoutXpert.com

Online Press Release Link:

http://www.prlog.org/10220765-local-fitness-professional-reveals-the-secrets-to-kathy-irelands-weight-loss-success.html

3 Keys to Muscle Up!

There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.

In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."

Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.

If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:

#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.

Simply put,

Weight = Quantity
Health = Quality

Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.

Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.

Learn how to eat healthy in economic recession. >>

#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.

Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.

Learn how to change up your training routine. >>

#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.

Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.

Learn how to avoid overtraininig to improve performance and prevent injuries. >>

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

How a Former Skin Guy Helps You Build Muscles

Are you frustrated with not making consistent gains?

Do you want a hard, ripped, rock-solid body that will make everyone stare when you walk by?

Are you fed up with all the conflicting bodybuilding information?

Then stop bodybuilding magazines. Stop this endless cycle of buying into the lies that the publishers don't want you to know.

Dirty Little Lie #1:
"Train like a bodybuilder to become a bodybuilder..."

Dirty Little Lie #2:
"If you want to increase your strength and have spectacular muscle growth, just follow the magazines..."

Dirty Little Lie #3:
"The body of your dreams is locked inside this liquid... this powder... or these pills."

After thousands of dollars in the drain and countless hours in the gym, Vince Delmonte, a former skiny guy, has transformed himself into a fitness model champion and highly sought-after fitness coach.

His No Nonsense Muscle Building program for skinny guys offer a totally different approach and view from the main street sponsored muscle building distortion.

If you're a hardgainer or skinny guy and want to build sizable muscles naturally drug-free, you've got to check out his new program. Vince also has a companion program for women as well.

If you want to build lean muscles, shed fat, flatten your mid sectoin and carve a set of six pack abs, go to Vince's site and check him out.

Click Here to Start Your Muscle-Buliding Program Today!

The No Nonsense Muscle Building program also comes 10+ video training lessons. If you've been waiting for an affordable online training program, this is THE ONE!

In this program, you get...

• The most highly guarded muscle building ingredient of al time - It has nothing to do sets, reps, and the way you train. (You might not want to share this with anybody it is so damn powerful).
• The 9 fundamental laws of human muscle growth - Anchor yourself to these principles and you will never waste another workout in your life.
• The truth about training to failure - Is it really necessary to go to failure, or are you actually digging your own grave? (I can't wait to tell you this!!!)
• EXACTLY how much and how little to train - Train too long and your Testosterone levels will drop like a rock. How long is too long? I'll show you.
• The hidden truth about High Intensity – I'm handing you the simple formula to measure your workout intensity. With just this alone, others will think you're a professional trainer!
• The key to unlocking “Untrained” and “untouched” muscle fibers - Unless you have your own MRI machine this is nearly impossible if you don't know my secret. Use this one tip in your next workout and I guarantee muscle growth 4 days from now.
• The little-known secret to eliminating training plateaus completely – You can now easily side step the #1 reason for a roadblock.
• A sneaky “trick” to get more recruitment from your muscles – This is guaranteed to wake up more muscle fibers than ever before. Don't get scared if you feel like your skin is going to rip!
• 5 easy tips to skyrocket your Testosterone levels - Don't screw up here because you have the chance to take your muscularity to a new level, crank up your sex drive, improve your recovery and look like a REAL man!

This muscle building success kit comes a list of 12 bonuses worth $992 of amazing value.

Click here to check it out!

Stop looking. Start moving!

The Hard Core training

Is doing 1000 sit-ups a day a good abdominal exercise to get your six pack abs?

You know the answer is a NO.

To see your abs, you'll need to reduce your body fat, on the average, below 10-12% for men and 16-18% for women.

So hit the weights hard, do your cardio, eat balanced foods to get supported nutrients, rest well to recover and repeat. You'll see your abs.

Same as your muscle building exercises, you need to train your abdominal and other core muscles for hypertrophy.

Your abdominal muscles consists of transverse abdominis (TA), internal oblique, external oblique, and rectus abdominis (the so-called "abs"). They are all very important to your total body and core strength, balance and stability.

Here are three modified core training exercises for your total body stability. Incorporate one or two of them in your next workout routine.

Swiss-ball Crunch
Place your feet on the floor, narrower than your hip-width. Then perform the normal Swiss-ball crunch. The narrower base of support requires more abdominal and lower back stability.

If you want to kick up another notch, put your feet on a pair of Versa Discs (air-filled flat discs). The floating and unstable Versa discs will require you to engage your core to the ultimate level.

Single-leg Romanian Deadlift
Perform the Romanian deadlift with one dumbbell on one leg. Do all the reps on one leg. Then repeat on the other leg.

This exercise improves your hip stability that will help your squats and deadlifts.

Full-body Extentsion
Attach a handle to a low pulley machine (or a pair of tubing). Stand with your feet shoulder width apart. Grab the handle at arm's length with your left hand. Bend at the hips and knees and turn your body so that your left arm is ready to begin pulling at the outside of your right knee. Slowly turn and extend your body so that the cable or tube comes up and over your left shoulder.

This move hits all four core areas.

Single-arm Dumbbell Press
Perform a standing shoulder press with only one dumbbell. Do all the reps on one side. Repeat on the other side.

This is a sure move to improve strength on any pressing exericse.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

How to Control Your Cravings

You Can't Stop the Cravings!

Controlling your cravings is probably one of the most difficult ordeal when you're on a diet. It's a true test on your will power. And the chances are that you will lose the "will power" game - another reason not to go on diet.

It's All About Blood Sugar

Cravings are all about blood sugar. If you eat consistently throughout the day, your blood sugar levels are like to be consistent as well. When you starve yourself for hours, your hunger and cravings will call. And you will answer by surrendering yourself to over eating and binge eating when you get that chance.

When you suddenly eat a lot, particularly simple carb or sugar, the fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat. Insulin tends to spike up and then sends blood sugar crashing. This reinforces the binge, because it makes you crave sugar and starch again.

How to Keep Your Blood Sugar in Check

The most effective way to keep you blood sugar in check is to avoid foods that are made with added sugar such as soda, some fruit juices, baked goods. In addition, minimize foods that contain high amounts of starch such as pasta, rice, potatoes, bread, or any other flour-based foods. You should limit yourself to 30 to 40 grams (g) of total carbohydrates at breakfast, lunch, and dinner, and 10 to 20 g at any given snack.

More Effective Strategies ...

Here are 8 strategies to help you control your cravings:

1. Eat regularly
Eat approximately every 3 hours. This allows you to eat smaller meals without becoming hungry.

2. Have protein and fat at every meal
This slows down the digestion of carbohydrates, which helps prevent spikes in blood sugar.

3. Eat more whole grain
Shop carefully for carbs. Make sure any bread, pasta, or rice that you eat is 100 percent whole grain. Because whole grains contain fiber, their effect on your blood sugar is reduced.

4. Eat breakfast
Since you sleep for 6 to 8 hours without any food intake, your body is essentially running empty in the morning. Your body demands all sorts of vital nutrients to function normally. If you skip breakfast and by the time you get to work at 8 or 9 o'clock, you'll desperately seek sugar that is easy to find. The most convenient foods are often the same ones you should be avoiding. These convenient foods are in the vending machines or on your eye-level shelves in the supermarkets. They're usually packed with sugar (candy bars, soda), or other fast-digesting carbohydrates (cookies, chips).

5. Watch your food environment
In my earlier article on New Year's Resolutions, watching your environment is one of my TOP 10 strageties. If you want to stay healthy and fit, you really need to watch your food environment in your home, at work, and in your car. Clean out your cupboard and fridge. Restock them with healthy foods and snacks such as almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. Keep healthy snacks at work and in your car. So when it's time to eat, you won't run to the vending machines for pricey sugary snacks. You won't drive through the fast-food joints when you're on the go.

6. Sense the hunger signal
Have a craving for sweets, even though you ate just an hour ago? When the hunger strikes, everything in sight is so tantalizing and irresistible. Your WILL POWER just doesn't do anyting good at all. You can replace your old habit of eating more sweets for a quick pick-me-up with a new healthy habit of doing 15 pushups, 15 squats and one-pint water.

7. Take a sensible approach
Before you put money in the vending machines or drive-thru, think about whether it's moving you one step closer to your goals or one step away from them. Think abut the consequences. Rethink about your goals and commitments. The changes are in 8 or 9 out of 10 times, you'll make a better and wiser decision.

8. Find more motivation
If your diet's only purpose is to help you finally achieve six-pack abs, it may be hard to stick with for the long haul. An easy fix is to find additional incentives to motivate yourself. Think about improving your overall health, reducing healthcare cost, better life quality.

8 1/2. Natural remedy
This tip cannot be counted as a full strategy. If you have tried all of the above strategies and still want something more or different, you can try sniffing peppermint essential oil to help you curb appetite. Click here to learn more about the science and research study.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Truth about Building Muscle: Your Best Secret Weapon Revealed

Lean muscle is the best fat burning engine. Period.

What's the best way to build lean muscle?

It's not just the exercises, light weight - high reps or heavy weight - low reps, etc. These are all good and important, but not enough.

The secret to build muscles is to do whatever you can to to increase your testosterone level. Why testosterone (T)?

Testosterone (T) helps activate Type I slow-twitch (for endurance) and Type IIb fast-twitch (for strength and power) fibers to Type IIa fibers which have the greatest potential for muscle growth from weight training.

A high-intensity weight training session boosts your T levels for about 1-2 hours after the workout and then levels off after about 48 hours. This is actually a good thing, although research does not know why this happens, because T is taken up by the muscles to increase protein synthesis.

Now you know why it's importance to recover from workout to workout. As you work out more and more and get bigger and stronger, your body's hormone receptors become more sensitive and are able to do more with the same amount of T. Consistent training also results in activating your T receptors with small bursts of testosterone, making your body more efficient at using T.

As you know, muscle is your secret weapon to fighting abdominal fat, especially the fat that accumulates around your mid section (the 'love handle"). Research shows that increased abdominal fat decreases T levels. So weight training increases testosterone's effects simply by reducing body fat. Sounds good?

But what's the best way to increase your natural testosterone level?

Lean muscle is your secret weapon to fighting abdominal fat, especially the fat that accumulates around your mid section (the 'love handle"). The reason behind this is that testosterone is the anabolic hormone responsible for muscular development.

So what's the best way to increase your natural testosterone level?

• Lift heavy that recruit, involve and stimulate more muscle tissue.
• Use compound movements to maximize muscle-fiber involvement such as squat and deadlift.
• Keep rest interval short to effectively optimize hormone release.
• Don't over-train to avoid releasing catabolic hormone (cortisol) which breaks down muscle fiber.
  

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.