Burn Fat at Home

Monthly Archives: April 2010

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Motor Learning for Fat Loss

Motor learning is all about how much muscle you recruit in an exercise and how coordinated your movements are. For example, if you’re doing 10 sets of 10 repetitions, you will not get the most out of the workout if you’re not moving properly to recruit your entire muscle.

How do you Maximize Muscle Recruitment?

First, your body must know where it is in space. This is called propioception, or position sense. Many people have such poor position sense, that they fail at performing basic movements such as pushups, squats, and pullups.

Motor learning is one of the 3 aspects Dr. Kareem Samhouri talks about in his Double Edged Fat Loss program. However, some of what he says may be confusing to individuals who have never experienced is workouts.

So let me try and break it down for you: Despite your level of fitness, it really goes back to asking yourself one simple question: am I performing this movement properly? Your body is constantly trying to remain in homeostasis. It doesn’t want to change.

I talk a lot about pushing your body through intense exercise. But if on all movements, you’re cheating, then you’re not really doing anything. Your mind is telling you – “Please! It’s painful! Just get it over with!”

So you end up cheating. You end up bobbing and weaving on your pushups. You end up kipping on your pullups. End up bending forward on your squats. So not only are certain muscle groups doing more work for you then others – most likely the ones that you’re not targeting – but you’re also setting yourself up for injury.

Proper Mechanics through Practice

I still feel that the best time to practice a movement is during your warmup. Any movement you perform during your actual workout, you should perform during your warmup. Stand in front of the mirror, have a partner or trainer spot you, or tape yourself.

Further more, have someone spot you while you workout. Having a trainer or partner yell out, “Dude, you’re doing it wrong! Your shoulders are doing all the work,” can have a dramatic impact on your results.

Taping yourself is another great tool to improving your exercise coordination. However, if you only have one camera set up, at one angle, it might be difficult to get a full picture. I usually walk around the people that I’m training/training with to make sure that every part of their body is working in proper coordination.

Once you’re able to get the most out of an exercise, it’s time to take it to the next level. ADD to the movement. This is where Multi Planar Movement comes into play, which is the second aspect to Dr. Kareem’s Fat Loss program.

Multi Planar Movement is all about moving your body through a variety of movements. In other words, you’re taking a compound movement such as pushups, and turning it into a multi-dimensional exercise.

For example, pushups have you moving up and down. You can perform a T-Pushup, which has you moving up and down, then twisting to the side. This simple addition to the basic pushup will make the movement harder, and give you more results overall.

But first, you need to learn the basic pushup.

To see these concepts in action, check out Dr. Kareem’s program at www.DoubleEdgedFatLoss.com. (Click Here)

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5 Steps to Fat Loss with the Xtreme Diet Method

I don’t write too much about nutrition because I don’t consider myself an expert. But this morning Dr. K sent me a video where he talks about 5 ways to lose fat fast.

Check it out here:

So lets review what he’s saying:

Strategy #1: Design a 30 Day Exercise Program using the Triple M Method:

  • Motor Learning – Focuses on how much muscle your recruiting within a given exercise. For example, pushups on unstable surfaces will recruit more muscle fibers than regular pushups.
  • Multi Planar Movement – Very similar to CST’s 6 degrees of seperation. Dr. K states that you must perform movements that have you moving back and forth, side to side, and rotational.
  • Muscle Balancing – Balancing the muscles around a joint. Pretty complicated, but the main idea here is that if you do not adequately balance the muscles trained, it will lead to a plateau and potential injury.

Strategy #2: Design a 30 Day Nutritional Program Using:

  • Carb Consumption – Simply put, the consumption of carbohydrates. Joel Marion talks about consuming more carbs than normal on your cheat day to jump start fat loss.
  • Carb Depletion – This is the idea behind low carb dieting. Carb depletion and carb consumption need to work hand in hand where you go through periods of undereating carbs, and overeating carbs. Also known as Carb Cycling.
  • Leptin Modification – A bit complicated and requires a separate article (coming soon). However, all you need to know right now is that leptin is an important hormone that gets screwed up during intense dieting phases.
  • Enhanced Muscle Growth – Basically increase caloric and protein intake to pack on muscle mass. Increasing muscle mass is your long term tool against fat loss.


Strategy #3: Write Down 5 Exercise Goals

Once you’ve written your goals down, read them out loud to yourself as if you’ve already accomplished those goals. Do this 5 times day:

  1. As soon as you wake up
  2. Before Lunch
  3. After Lunch
  4. Before Dinner
  5. Before Bedtime

Strategy #4: Heart Rate Spike Mini Sets

Dr. K will go through this in more detail in the next few days. However, I’m guessing it to perform short, 5-10 minute mini sets throughout the day that get your heart rate up.

This small boost in your heart rate will eventually raise your overall metabolism and get you burning fat faster.

Sample schedule would include:

  • One mini set in the morning
  • One mini set in the afternoon
  • One mini set in the evening

Strategy #5: Consider Strength and Length

Strength refers to how strong you are. Length refers to how flexibly you are. Dr. K states that you need to be both strong and flexible. This, once again, refers to how balanced your body is.

If you haven’t done so yet, you absolutely should check out Dr. K’s Double Edged Fat Loss Program. Click here to learn more.

In addition, many of the dieting methods Dr. K talked about are actually from Joel Marion’s upcoming nutrition program, Xtreme Fat Loss Diet. Click here to learn more.

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Basic Workouts for Middle Age Men

If you’re middle aged and want to get into shape, all you need are 5 basic movements in your exercise routine:

  • Horizontal pushing movement – such as pushups, bench press, or floor press.
  • Horizontal pulling movement – such as bent over rows, one-arm dumbbell bent over rows, or inverted rows
  • Vertical pushing movement – such as push press, standing dumbbell press, or handstand pushups
  • Lower body pulling movement – such as deadlifts, kettlebell swings, or dumbbell snatches
  • Lower body pushing movement – such as squats, bodyweight squats, or squat jumps

There are other planes of movements that you need to cover, but I feel these 5 are the best starting point to help you cover 80% of your body.

Cardiovascular Training

The second aspect to creating a basic training program is cardiovascular training. Cardiovascular training, also known as Cardio, helps you increase endurance and burn fat. You have many options when it comes cardio:

Putting it All Together

The equipment you have access to and the time you have to training are going to be the two major aspects to creating your training program. Lets assume that you have a pair of dumbbells. You want to first figure out which exercises to perform.

Lets choose one movement for each basic movement plane:

  • Dumbbell Floor Press
  • Dumbbell Bent Over Row
  • Dumbbell Shoulder Press
  • Dumbbell Deadlift
  • Dumbbell Squat

These 5 basic movement will take you far. The next step is figuring out how many sets and reps you wish to perform.

When it comes to creating basic workouts, I really like Craig Ballantyne’s approach. Craig Ballantyne is the author of one of the best selling home fitness programs on the Internet – Turbulence Training.

His approach is very simple: perform 2 movements back to back with little to no rest in between each set. Perform 8-12 repetitions for each exercise. Perform 3 total sets. This is a great starting point. Click here for a sample Turbulence Training Muscle Building Workout.

Creating your Own Program

Creating your own program is very tough. It takes commitment, patience, and tracking everything you perform. However, there is a short cut. There are trainers that are nice enough to create some great high intensity workouts for you to perform at home.

I’ve already mentioned Craig Ballantyne, but there are so many more. Choose from one of the workouts on the side bar, or the one featured below, and get started today!

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3 of my Most Intense High Intensity Interval Training Routines

I like to experiment and play around a lot with my routines. So, my workouts many times fall outside of the “traditional” interval routines.

The following are 3 of my favorite and most intense high intensity interval training routines you can do at home:

High Intensity Interval Training Routine #1

For 10 minutes:

  • Drive way sprints x 5
  • Pushups x 10
  • Bodyweight Squats x 20

I have a long drive way. So sprinting from one end of the driveway to the other and back counts as 1 repetition. Do this 5 times.

Then go straigh into 10 pushups and 20 bodyweight squats. The sprinting is your high intensity portion.

For someone who’s in decent shape 10 pushups and 20 squats should be a cake walk. But this is your low intensity portion.

Adjust repetitions based on your fitness level.

High Intensity Interval Training Routine #2:

I also like to alternate between two cardio methods to keep things fresh and simple. In the following workout, shadowboxing is your low intensity activity, and sledgehammer swings are your high intensity activity.

For the sledgehammer swings, really hit the tire with everything you have:

  • 5 minute Shadowboxing
  • 1 minute Sledgehammer Swings
  • 4 minute Shadowboxing
  • 1 minute Sledgehammer Swings
  • 3 minute Shadowboxing
  • 1 minute Sledgehammer Swings
  • 2 minute Shadowboxing
  • 1 minute Sledgehammer Swings
  • 1 minute Shadowboxing
  • 1 minute Sledgehammer swings

The decreasing time of the shadowboxing means that your low intensity sessions are decreasing. Do not increase the intensity of shadowboxing at any point.

High Intensity Interval Training Routine #3:

5 rounds of:

  • Drive Way Sprints x 5
  • 60 Seconds Plank Hold

This is a great way to work your abs and cardio at the same time. While you’re in the plank position, focus on lowering your heart rate.

Breath deeply and focus. If you are unable to hold the plank position for 60 seconds straight, then start off at a lower number.

Combine these interval training workouts with a solid strength training program, and you’ll be losing fat in no time.

The best strength training program you can do at home is Turbulence Training. Right now, Craig Ballantyne is offering the program to you for just $1.

Click here to Learn More about Craig’s Offer

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Tacfit Commando Exclusive Sneak Peak

I’ve been given express permission to post 2 videos from the actual TacFit Commando package. The first one is an instructional exercise demonstration video.

mp4 version <= Right click (Ctrl-click Mac) and save to disk

m4v version <= Right click (Ctrl-click Mac) and save to disk

The second on is a follow-along video. In the deluxe version of the product, there are 54 such follow along videos.

mp4 version <= Right click (Ctrl-click Mac) and save to disk

m4v version <= Right click (Ctrl-click Mac) and save to disk

Click here to Grab Your Copy Today!

During the 3-day launch phase, the price was discounted at $97. Here’s what one of the customers said about the price:

“Are you guys insane? After the promo material and emails, I thought this program was going to be $399 and out of my grasp. When I saw it was only $97, I said, “They’re insane!” and then whipped out my credit card. I can’t believe your price point! Also, the follow-along training vids are exactly what people like me need. I need to see someone do it and follow along. You guys keep putting out awesome material, and I like knowing you always over-deliver on excellence.”

So Gregory Zobel from Texas Tech thought this program was $399. It’s $197 now, which is still lower that what I believe it should be. Coach Sonnan and Murdock are trying their hardest to keep the price low so that it is available to as many people as possible.

But hey, they still have to get paid. So if the price is what’s bothering you, then I think you’re approaching this the wrong way. Coach ScottSonnon has been using this same training system with elite commando units for many years.

He knows it works, and that is why he’s put together a civilian version for everyday people to use and achieve the same level of strength, flexibility, and leanness as elite military forces.

Anyone who wants to get into better shape can benefit from the TacFit Program. Scott Sonnon and Ryan Murdock have put together something that is 100% useful content and 0% fluff.

The eBook is actually a very small part of the product. The real program is all in the videos. The basic package will get you very detailed exercise descriptions and follow-along workout videos that make you feel as though ScottSonnon is right there with you training you.

The upgrade, Deluxe package will get you those same videos in a format that you can upload onto your iPhone. This way, you can literally take theTacFit program everyone and anywhere you travel.

8 Reasons Why You should Purchase TacFit Commando:

  • The 119 Page Mission Brief Program Manual gets right to the point and gives you the exact program you are to do. Combine that with the Commando Mission Calendar, and you’ll know exactly which workouts to follow based on your fitness level.
  • Each exercise comes with 3 levels of sophistication. Sophistication simply means difficulty. So, as a beginner you start off with the easiest version of a movement, and make gradual changes to that movement as you get stronger.
  • The Video Library gives you highly detailed instructions of every single exercise in the program, including the sophistication of each movement. This, by far, is the best part of the package.
  • You do not need any equipment for this program at all. Many other bodyweight programs claim the same thing, but then you realize you still needpullup bars, stability balls, and resistance bands. Not so in this program.
  • The No-Intensity and Low-Intensity days allow you to prevent injury and speed up recovery. This is a huge problem with most fitness programs, as they may be high intensity, but too much high intensity leads to quick burn out and thus, lack of results. InTacFit Commando, you are shown exactly how to prevent injury and burn out after your moderate and high intensity days.
  • Part of the recovery package is a Video Series that shows you the recovery methods of Special Ops forces. This is GOLD. This information alone should cost a few hundred bucks (but it doesn’t. It’s part of the package!)
  • This one’s a surprise. Other Ryan Murdock’s programs, such as Bodyweight Blueprint for Fat Loss, and Bodyweight Exercise Revolution did not include cardio workouts. This one does. But it’s not boring, steady state cardio.TacFit Commando uses unique Energy Systems Training which will help you burn off stubborn fat, and is 10 times more fun than steady state cardio.
  • This one’s part of the Deluxe Package. It’s a diet plan that is easy to follow and based on the recommendations of the elite Commando units. If it works for the military, it’ll work for you.

Click here to Grab Your Copy Today!

Top 6 Questions People ask about TacFit

Can you Gain Muscle on TacFit Commando?

Depends on what you mean by muscle. If you want to go from 155 to 165, then yes, you’ll be able to pack on a decent amount of functional muscle, given that you eat more.

However, if you’re talking about bodybuilder-type mass, then no. If you’re goal is to break 200lbs, then you’re looking in the wrong place.

It is possible to pack on muscle with bodyweight training. My friend Mike Thiga just created a program that helps you do just that. Check out his program here.

What Kind of Physique Can I expect to Achieve with TacFit Commando?

Here’s a few pics of some of the people that Coach Sonnon trains:

As I mentioned before, TacFit Commando won’t turn you into a bodybuilder. But you will be leaner, stronger and fitter.

What are Civilians saying about TacFit Commando?


Its a bit too early to gather testimonials from civilians who’ve used TacFit Commando, as the launch was less than a week ago.

If you don’t trust my word on the program, then check out some of these testimonials:

25 Year Navy SEAL Veteran Gives TACFIT Commando the Seal Of Approval!

“In a sea of “functional training”, TACFIT Commando stands out in its simplicity and its intricacy. Every detail is focused on maximizing battlefield performance and Scott Sonnon excels in his ability to describe the execution and importance of the movements. As a bodyweight training system, it means that warriors can hone true combat fitness anywhere — giving TACFIT Commando “real world” relevance. As a 25 year Navy SEAL veteran and lifelong student of human performance, I am truly excited about this program.”

— Tom Schibler, Navy SEAL Officer, CDR, retired 2006

Training Just Got A Whole Lot More Exciting For These Federal Agents!

“The entire office is pumped up. Changing and saving lives with this program—it was awesome.”

— Dave Sxxxxx, United States Customs Border Protection
Office of Air and Aviation

Army Combatives School Recognizes Scott’s TACFIT Principles As Cutting Edge!

“Coach Sonnon is truly an original. As a pioneer in both the application of the newest sports science and as a connection and filter to the best techniques of the past, he has made an immeasurable contribution to our program of instruction here at the Army combatives school. By combining an intimate knowledge of biomechanically efficient movement, the physiological capabilities and weaknesses of the human body, and both fighting and fitness, he is helping to revolutionize the modern combatives world.”

— Matt Larsen, NCOIC U.S. Army Combatives;
Author: US Army FM3-21.150
Is TacFit for Women?

I don’t see why women can’t use TacFit. It’s a bodyweight training program, so even women who are afraid of lifting weights can use the program.
However, if what you’re asking is if there is any separate training program for women to use.
From what I know, no, there isn’t. But does there need to be? This is a program for everyone and for various fitness levels.
Is TacFit Commando Worht the Price?

We went over this. I personally believe that TacFit Commando is still a bargain, even at the $197 price.

TacFit Commando vs. Turbulence Training

There are numerous other bodyweight only programs out there. One of these is Turbulence Training, and home fitness program developed by Craig Ballantyne.

The first difference between the two is that Turbulence Training still requires you to use pullup bars and stability balls.

TacFit Commando is a program that requires no equipment. None. Zero. Just download the program and you’re good to go.

Overall, TacFit Commando is a bargain, and something that you need to grab….today!

There’s a ton of info about the program at the TacFit website, however Scott Sonnon covers a few questions you may have about the program:

If you grab a copy of the TacFit Commando workout today, I’ll give you 2 incredible bonuses:

  • Eric Wong’s 10X10 Bodyweight Circuits

  • The Israeli TacFit Commando Special Forces Challenge Workout

To get these bonuses, simply order you copy of TacFit Commando using the link below, and then forward your receipt number to shah@shahtraining.com

Once I’ve confirmed your order, I will send you your free bonuses VIA email.

What are you Waiting For! Experience this incredible Commando program first hand! Click here to Grab Your Copy Today!

Continue Reading

Scott Sonnon Teaches TacFit Commando

This is a really cool video:

Scott Sonnon teaches a group of individuals who wish to be TacFit Field Instructors. Even if you don’t want to become a field instructor, this video will show you some great new bodyweight movements to add into your fitness plan.

During the 3-day launch phase, the price was discounted at $97. Here’s what one of the customers said about the price:

“Are you guys insane? After the promo material and emails, I thought this program was going to be $399 and out of my grasp. When I saw it was only $97, I said, “They’re insane!” and then whipped out my credit card. I can’t believe your price point! Also, the follow-along training vids are exactly what people like me need. I need to see someone do it and follow along. You guys keep putting out awesome material, and I like knowing you always over-deliver on excellence.”

So Gregory Zobel from Texas Tech thought this program was $399. It’s $197 now, which is still lower that what I believe it should be. Coach Sonnan and Murdock are trying their hardest to keep the price low so that it is available to as many people as possible.

But hey, they still have to get paid. So if the price is what’s bothering you, then I think you’re approaching this the wrong way. Coach ScottSonnon has been using this same training system with elite commando units for many years.

He knows it works, and that is why he’s put together a civilian version for everyday people to use and achieve the same level of strength, flexibility, and leanness as elite military forces.

Anyone who wants to get into better shape can benefit from the TacFit Program. Scott Sonnon and Ryan Murdock have put together something that is 100% useful content and 0% fluff.

The eBook is actually a very small part of the product. The real program is all in the videos. The basic package will get you very detailed exercise descriptions and follow-along workout videos that make you feel as though ScottSonnon is right there with you training you.

The upgrade, Deluxe package will get you those same videos in a format that you can upload onto your iPhone. This way, you can literally take theTacFit program everyone and anywhere you travel.

8 Reasons Why You should Purchase TacFit Commando:

  • The 119 Page Mission Brief Program Manual gets right to the point and gives you the exact program you are to do. Combine that with the Commando Mission Calendar, and you’ll know exactly which workouts to follow based on your fitness level.
  • Each exercise comes with 3 levels of sophistication. Sophistication simply means difficulty. So, as a beginner you start off with the easiest version of a movement, and make gradual changes to that movement as you get stronger.
  • The Video Library gives you highly detailed instructions of every single exercise in the program, including the sophistication of each movement. This, by far, is the best part of the package.
  • You do not need any equipment for this program at all. Many other bodyweight programs claim the same thing, but then you realize you still needpullup bars, stability balls, and resistance bands. Not so in this program.
  • The No-Intensity and Low-Intensity days allow you to prevent injury and speed up recovery. This is a huge problem with most fitness programs, as they may be high intensity, but too much high intensity leads to quick burn out and thus, lack of results. InTacFit Commando, you are shown exactly how to prevent injury and burn out after your moderate and high intensity days.
  • Part of the recovery package is a Video Series that shows you the recovery methods of Special Ops forces. This is GOLD. This information alone should cost a few hundred bucks (but it doesn’t. It’s part of the package!)
  • This one’s a surprise. Other Ryan Murdock’s programs, such as Bodyweight Blueprint for Fat Loss, and Bodyweight Exercise Revolution did not include cardio workouts. This one does. But it’s not boring, steady state cardio.TacFit Commando uses unique Energy Systems Training which will help you burn off stubborn fat, and is 10 times more fun than steady state cardio.
  • This one’s part of the Deluxe Package. It’s a diet plan that is easy to follow and based on the recommendations of the elite Commando units. If it works for the military, it’ll work for you.

Top 6 Questions People ask about TacFit

Can you Gain Muscle on TacFit Commando?

Depends on what you mean by muscle. If you want to go from 155 to 165, then yes, you’ll be able to pack on a decent amount of functional muscle, given that you eat more.

However, if you’re talking about bodybuilder-type mass, then no. If you’re goal is to break 200lbs, then you’re looking in the wrong place.

It is possible to pack on muscle with bodyweight training. My friend Mike Thiga just created a program that helps you do just that. Check out his program here.

What Kind of Physique Can I expect to Achieve with TacFit Commando?

Here’s a few pics of some of the people that Coach Sonnon trains:

As I mentioned before, TacFit Commando won’t turn you into a bodybuilder. But you will be leaner, stronger and fitter.

What are Civilians saying about TacFit Commando?


Its a bit too early to gather testimonials from civilians who’ve used TacFit Commando, as the launch was less than a week ago.

If you don’t trust my word on the program, then check out some of these testimonials:

25 Year Navy SEAL Veteran Gives TACFIT Commando the Seal Of Approval!

“In a sea of “functional training”, TACFIT Commando stands out in its simplicity and its intricacy. Every detail is focused on maximizing battlefield performance and Scott Sonnon excels in his ability to describe the execution and importance of the movements. As a bodyweight training system, it means that warriors can hone true combat fitness anywhere — giving TACFIT Commando “real world” relevance. As a 25 year Navy SEAL veteran and lifelong student of human performance, I am truly excited about this program.”

— Tom Schibler, Navy SEAL Officer, CDR, retired 2006

Training Just Got A Whole Lot More Exciting For These Federal Agents!

“The entire office is pumped up. Changing and saving lives with this program—it was awesome.”

— Dave Sxxxxx, United States Customs Border Protection
Office of Air and Aviation

Army Combatives School Recognizes Scott’s TACFIT Principles As Cutting Edge!

“Coach Sonnon is truly an original. As a pioneer in both the application of the newest sports science and as a connection and filter to the best techniques of the past, he has made an immeasurable contribution to our program of instruction here at the Army combatives school. By combining an intimate knowledge of biomechanically efficient movement, the physiological capabilities and weaknesses of the human body, and both fighting and fitness, he is helping to revolutionize the modern combatives world.”

— Matt Larsen, NCOIC U.S. Army Combatives;
Author: US Army FM3-21.150
Is TacFit for Women?

I don’t see why women can’t use TacFit. It’s a bodyweight training program, so even women who are afraid of lifting weights can use the program.
However, if what you’re asking is if there is any separate training program for women to use.
From what I know, no, there isn’t. But does there need to be? This is a program for everyone and for various fitness levels.
Is TacFit Commando Worht the Price?

We went over this. I personally believe that TacFit Commando is still a bargain, even at the $197 price.

TacFit Commando vs. Turbulence Training

There are numerous other bodyweight only programs out there. One of these is Turbulence Training, and home fitness program developed by Craig Ballantyne.

The first difference between the two is that Turbulence Training still requires you to use pullup bars and stability balls.

TacFit Commando is a program that requires no equipment. None. Zero. Just download the program and you’re good to go.

Overall, TacFit Commando is a bargain, and something that you need to grab….today!

There’s a ton of info about the program at the TacFit website, however Scott Sonnon covers a few questions you may have about the program:

If you grab a copy of the TacFit Commando workout today, I’ll give you 2 incredible bonuses:

  • Eric Wong’s 10X10 Bodyweight Circuits

  • The Israeli TacFit Commando Special Forces Challenge Workout

To get these bonuses, simply order you copy of TacFit Commando using the link below, and then forward your receipt number to shah@shahtraining.com

Once I’ve confirmed your order, I will send you your free bonuses VIA email.

What are you Waiting For! Experience this incredible Commando program first hand! Click here to Grab Your Copy Today!

Continue Reading

Basic Version of TacFit Challenge

A few months back, Scott Sonnon and Ryan Murdock came out with a free workout – the same workout they used to train the Isreali Special Forces.

However, for many individuals, this workout was too difficult. So, Scott Sonnon has come out with an easier version of the program.

Scott Sonnon

Download The MP4 <— Right Click and save to disk (hold Ctrl and click on Mac)

Check out the basic version of the TacFit Challenge:

During the 3-day launch phase, the price was discounted at $97. Here’s what one of the customers said about the price:

“Are you guys insane? After the promo material and emails, I thought this program was going to be $399 and out of my grasp. When I saw it was only $97, I said, “They’re insane!” and then whipped out my credit card. I can’t believe your price point! Also, the follow-along training vids are exactly what people like me need. I need to see someone do it and follow along. You guys keep putting out awesome material, and I like knowing you always over-deliver on excellence.”

So Gregory Zobel from Texas Tech thought this program was $399. It’s $197 now, which is still lower that what I believe it should be. Coach Sonnan and Murdock are trying their hardest to keep the price low so that it is available to as many people as possible.

But hey, they still have to get paid. So if the price is what’s bothering you, then I think you’re approaching this the wrong way. Coach ScottSonnon has been using this same training system with elite commando units for many years.

He knows it works, and that is why he’s put together a civilian version for everyday people to use and achieve the same level of strength, flexibility, and leanness as elite military forces.

Anyone who wants to get into better shape can benefit from the TacFit Program. Scott Sonnon and Ryan Murdock have put together something that is 100% useful content and 0% fluff.

The eBook is actually a very small part of the product. The real program is all in the videos. The basic package will get you very detailed exercise descriptions and follow-along workout videos that make you feel as though ScottSonnon is right there with you training you.

The upgrade, Deluxe package will get you those same videos in a format that you can upload onto your iPhone. This way, you can literally take theTacFit program everyone and anywhere you travel.

8 Reasons Why You should Purchase TacFit Commando:

  • The 119 Page Mission Brief Program Manual gets right to the point and gives you the exact program you are to do. Combine that with the Commando Mission Calendar, and you’ll know exactly which workouts to follow based on your fitness level.
  • Each exercise comes with 3 levels of sophistication. Sophistication simply means difficulty. So, as a beginner you start off with the easiest version of a movement, and make gradual changes to that movement as you get stronger.
  • The Video Library gives you highly detailed instructions of every single exercise in the program, including the sophistication of each movement. This, by far, is the best part of the package.
  • You do not need any equipment for this program at all. Many other bodyweight programs claim the same thing, but then you realize you still needpullup bars, stability balls, and resistance bands. Not so in this program.
  • The No-Intensity and Low-Intensity days allow you to prevent injury and speed up recovery. This is a huge problem with most fitness programs, as they may be high intensity, but too much high intensity leads to quick burn out and thus, lack of results. InTacFit Commando, you are shown exactly how to prevent injury and burn out after your moderate and high intensity days.
  • Part of the recovery package is a Video Series that shows you the recovery methods of Special Ops forces. This is GOLD. This information alone should cost a few hundred bucks (but it doesn’t. It’s part of the package!)
  • This one’s a surprise. Other Ryan Murdock’s programs, such as Bodyweight Blueprint for Fat Loss, and Bodyweight Exercise Revolution did not include cardio workouts. This one does. But it’s not boring, steady state cardio.TacFit Commando uses unique Energy Systems Training which will help you burn off stubborn fat, and is 10 times more fun than steady state cardio.
  • This one’s part of the Deluxe Package. It’s a diet plan that is easy to follow and based on the recommendations of the elite Commando units. If it works for the military, it’ll work for you.

Top 6 Questions People ask about TacFit

Can you Gain Muscle on TacFit Commando?

Depends on what you mean by muscle. If you want to go from 155 to 165, then yes, you’ll be able to pack on a decent amount of functional muscle, given that you eat more.

However, if you’re talking about bodybuilder-type mass, then no. If you’re goal is to break 200lbs, then you’re looking in the wrong place.

It is possible to pack on muscle with bodyweight training. My friend Mike Thiga just created a program that helps you do just that. Check out his program here.

What Kind of Physique Can I expect to Achieve with TacFit Commando?

Here’s a few pics of some of the people that Coach Sonnon trains:

As I mentioned before, TacFit Commando won’t turn you into a bodybuilder. But you will be leaner, stronger and fitter.

What are Civilians saying about TacFit Commando?


Its a bit too early to gather testimonials from civilians who’ve used TacFit Commando, as the launch was less than a week ago.

If you don’t trust my word on the program, then check out some of these testimonials:

25 Year Navy SEAL Veteran Gives TACFIT Commando the Seal Of Approval!

“In a sea of “functional training”, TACFIT Commando stands out in its simplicity and its intricacy. Every detail is focused on maximizing battlefield performance and Scott Sonnon excels in his ability to describe the execution and importance of the movements. As a bodyweight training system, it means that warriors can hone true combat fitness anywhere — giving TACFIT Commando “real world” relevance. As a 25 year Navy SEAL veteran and lifelong student of human performance, I am truly excited about this program.”

— Tom Schibler, Navy SEAL Officer, CDR, retired 2006

Training Just Got A Whole Lot More Exciting For These Federal Agents!

“The entire office is pumped up. Changing and saving lives with this program—it was awesome.”

— Dave Sxxxxx, United States Customs Border Protection
Office of Air and Aviation

Army Combatives School Recognizes Scott’s TACFIT Principles As Cutting Edge!

“Coach Sonnon is truly an original. As a pioneer in both the application of the newest sports science and as a connection and filter to the best techniques of the past, he has made an immeasurable contribution to our program of instruction here at the Army combatives school. By combining an intimate knowledge of biomechanically efficient movement, the physiological capabilities and weaknesses of the human body, and both fighting and fitness, he is helping to revolutionize the modern combatives world.”

— Matt Larsen, NCOIC U.S. Army Combatives;
Author: US Army FM3-21.150
Is TacFit for Women?

I don’t see why women can’t use TacFit. It’s a bodyweight training program, so even women who are afraid of lifting weights can use the program.
However, if what you’re asking is if there is any separate training program for women to use.
From what I know, no, there isn’t. But does there need to be? This is a program for everyone and for various fitness levels.
Is TacFit Commando Worht the Price?

We went over this. I personally believe that TacFit Commando is still a bargain, even at the $197 price.

TacFit Commando vs. Turbulence Training

There are numerous other bodyweight only programs out there. One of these is Turbulence Training, and home fitness program developed by Craig Ballantyne.

The first difference between the two is that Turbulence Training still requires you to use pullup bars and stability balls.

TacFit Commando is a program that requires no equipment. None. Zero. Just download the program and you’re good to go.

Overall, TacFit Commando is a bargain, and something that you need to grab….today!

There’s a ton of info about the program at the TacFit website, however Scott Sonnon covers a few questions you may have about the program:

If you grab a copy of the TacFit Commando workout today, I’ll give you 2 incredible bonuses:

  • Eric Wong’s 10X10 Bodyweight Circuits

  • The Israeli TacFit Commando Special Forces Challenge Workout

To get these bonuses, simply order you copy of TacFit Commando using the link below, and then forward your receipt number to shah@shahtraining.com

Once I’ve confirmed your order, I will send you your free bonuses VIA email.

What are you Waiting For! Experience this incredible Commando program first hand! Click here to Grab Your Copy Today!

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Has Craig Ballantyne gone crazy?

Well, I think one of my favorite fitness trainers, Craig Ballantyne, may have gone crazy over the weekend.

Check this out…it’s the most OUTRAGEOUS fitness offer ever…

Men’s Health and Women’s Health fitness expert, Craig Ballantyne, is offering you a chance to “practically steal” his world-famous Turbulence Training fat loss program for only $1.

For 21-days you’ll get to try the Turbulence Training workouts and all you pay is $1 during that time. Heck, that’s less than the cost of a soda!

This program usually costs $39.95, but you can start a 21-day trial for only $1. If you like it, you’ll be billed the remaining $38.95 investment at the end of your 21-day trial period.

And nothing will be held back. You’ll get access to the entire Turbulence Training for Fat Loss system, including a free 3-month membership into the Turbulence Training Inner Circle where you can  ask Craig any question you want about your fat loss workouts and  nutrition program.

You have nothing to lose. If you don’t like the program, you can ask for your money back. So there is no risk to you.

So for the next 3 days, you can get started on the world’s most popular home-gym fat burning workout program that you can do with minimal equipment for just pennies.

Say goodbye to long, slow, boring cardio workouts that don’t burn anything but your time away. Plus, you’ll get Dr. Chris Mohr’s Nutrition for Fat Loss Guidelines, and all of the bonus workouts that come in the Turbulence Training for Fat Loss package.

If you are sick and tired of doing all that cardio and getting NO results, then change your workout today and grab the Turbulence Training system for only $1.

Your results are also guaranteed by the Turbulence Training 100% money back promise. If you aren’t fully satisfied with your results from the program, just let Craig know before the end of the 21-day trial and you won’t be billed again.

You have nothing to lose but your body fat and your belly. Get started with Turbulence Training immediately here: TurbulenceTraining.com

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Dumbbell Training Guides Reviewed

There are some great dumbbell training guides out there. Some of the provide full workouts, and others just give you exercises to perform. Which one is the best for you?

Well, hopefully these reviews will help you make the best decision:

Turbulence Training

Turbulence training is a program developed by Craig Ballantyne. This is the original home fitness program. It was after Craig Ballantyne that all these other copycats came out.

Even though Turbulence Training was the first program, does it necessary mean it’s the best one? It could be that these new programs that are coming out are “fixing” some of the issues with the original Turbulence Training program.

The good news is that Craig keeps coming out with new workouts each month. So he’s fixing his own problems and making better and more intense workouts based on the feedback from his clients and customers.

Click here to learn more about Turbulence Training

Superior Dumbbell Workout

Superior Dumbbell Workout is a program developed by Coach Eddie Lomax. Although he wasn’t the first to come out with a dumbbell only fitness program, he was the first one to incorporate more hybrid and compound lifts in his routines.

Exercises such as dumbbell snatches, swings, and cleans did not start to show up in fitness programs until much later (after Coach Lomax). So I give him credit for putting out some unique material.

Nowadays, almost every program you grab has dumbell snatches, cleans, swings, and other dumbbell movements you don’t normally see in the gym.

But this does not make Coach Lomax’s program irrelevant.

Click here to learn more about Superior Dumbbell Workout

Gladiator Body Workout

The last dumbbell guide I want you to consider is also written by Coach Eddie Lomax. The Gladiator Body Workout combines dumbbell and bodyweight movements to create high intensity workouts.

There are actually 6, 4-week programs in this eBook. And of course, Coach throws in a lot of variations to keep your body guessing. The thing I love about Coach Lomax is that he focuses more on creating an athletic physique, as opposed to just one that looks good.

Click here to learn more about Gladiator Body Workout

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Hello world.
3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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