Chinups for People who Can’t do Chinups

Pullups, Pushups, and Squat are the staple bodyweight movements. Almost 2 years ago, I brought a video titled “Pushups for People Who can’t do Pushups.” The video was extremely popular on YouTube, so I decided to create a similar video to help you perform your first chinup:

I decided not to make this a 4-week program, because I have no idea how strong you are. Instead, you’re going to go through three levels of training. Each level may take you anywhere between 3 to 6 weeks.

Look at each level, and start from where you feel you need work. I think everyone should try to perform the first level. If you can do 10 repetitions of each movement, then you’re ready for level two:

Level One

Day One

3 round of:

  • Jumping Chinups x 6
  • Rest 1-2 minutes

Day Two

3 rounds of:

  • Short Reps from Dead Hang Position x 6
  • Rest 1-2 minutes

For the first week, perform 6 repetitions of each exercise. For each following week, add one repetitions until you can do 10 repetitions of each movement with no more than 2 minutes of rest between each round.

Level Two

Day One

2 rounds of:

  • Chinup Holds, 5 seconds
  • Jumping Chinups x 10
  • Rest 1-2 minutes

Day Two

2 rounds of:

  • Chinup Holds, 5 seconds
  • Short Reps from the Dead Hang Position x 10
  • Rest 1-2 minutes

For the first week, perform 5 seconds for Chinup Holds. For each following week, add 5 seconds to the hold until you can do 20 seconds hold with no more than 2 minutes of rest between each round.

Level 3

Day One

2 rounds of:

  • Negatives x 1, as slowly as possible
  • Short Reps from Dead Hang Position x 12
  • Rest 1-2 minutes

Day Two

3 rounds of:

  • Short Reps from Dead Hang Position x 12
  • Chinup Holds, 20 seconds
  • Rest 1-2 minutes

For the first week, perform 1 negative as slowly as possible. For each following week, add one more slow negative until you are able to perform 5 negatives per round with no more than 2 minutes rest between sets.

Level Four

At this point, you should be able to perform your first chinups. If not, then keep practicing. Do more holds, negatives, and short reps from dead hang position.

From here, you need to start performing a full body bodyweight program. I recommend bodyweight workouts by Craig Ballantyne. Click here for more information.

2 Ways to make a Homemade Suspension Trainer

I’ve been using my Martial Arts belts to perform my suspension training. They’ve been working great for me! I got the idea from Coach Scott Sonnon, and have been incorporating many of his movements into my workouts from TacFit Rope.

Another way to make a homemade suspension trainer requires a little bit more work. If you’re a handy man (unlike myself), then you can give this method a go:

Requires a bit more equipment to put together, but it’s much cheaper than purchasing a $180 TRX system!

You can still use the workouts and exercises from TacFit Rope with your homemade suspension trainer. Click here for more information on TacFit Rope.

Upper Back Pain: Causes and Treatments

Upper back pain can occur as a result of sudden trauma or injury, or it can occur through strain or poor posture over time. With people who exercise, the cause of back pain is usually through poor exercise technique over time.

If you do not exercise regularly, your back pain is most likely caused by sitting at a computer all day. So we see two sides of the story: not training your back, and training your back in the wrong manner.

Most back pain is due to muscular irritation (myofascial pain) and joint disfunction.

With regards to muscular irritation, the pain is most often caused by a lack of strength, or over use injuries. For example, if you lift something heavy and strain your upper back muscles, you will experience extreme muscular irritation.

However, if you keep training that muscle group before it full recovers, that is what we wall an overuse injury. These injuries can be treated quite easily. Just take a few days off from working your back, and apply some Icy/Hot or similar medication.

If you experience consistent upper back pain, then your pain is most likely due to poor exercise technique. Have someone take a look at your technique, and start to incorporate movements that focus on stabilizing and strengthening your back.

One program that is perfect for back strengthening (without making the problem worse) is Bulletproof Back from Eric Wong.

Joint dysfunction is another cause of back pain. The best treatment for this is to perform mobility drills. Incorporating a stretching and mobility program is highly recommended. Once again, you can find such a program in Bulletproof Back.

Eric’s Wong’s program focuses first on identifying where the problem comes from. He starts off with a comprehensive questionnaire to determine the root cause of the back pain. The program then shows you exactly what steps you need to take to treat your back pain.

Click here to learn more about Bulletproof Back

Fighter Workouts for Crazy Fat Loss

Growing up, I’ve wanted to be many things…writer, magazine editor, actor, director, samurai, ninja turtle…MMA fighter. In fact, right after I saw my first UFC fight on TV, I started training like an MMA fighter.

I had no idea what I was doing. I was just following what I saw on YouTube videos. Mostly bodyweight circuits, lots of running, and a little bit of weight training. I was already in Karate at that time, so I didn’t feel I needed any technique training.

But the conditioning aspect was extremely beneficial. I saw myself lasting longer, punching harder, and standing toe to toe against black belts without fear in the Karate dojo. I realized that I had taken my training to a different level.

MMA style training not only develops physical endurance and strength, but also develops mental strength. When you feel like you can beat someone up, or at least out last them, the fear suddenly disappears.

Fast forward a couple of years. Location: Garage Gym.

I’m with two my friends, plus a new guy. It’s his first workout, and he has no idea what’s coming to him. Well, no one ever know’s what’s going on. I’m very secretive with my workouts. I don’t reveal them until we workout.

And they’re always slightly different. There’s always a new twist involved. In this particular, we were doing a complete upper body circuit:

15-12-9 reps of:

  • Chinups
  • Rope Pushups
  • Kettlebell Shoulder Press

4 guys, one garage gym, and insanity. You need to be slightly crazy to do these kinds of workouts. But craziness is what gives you results. Craziness is what gets fighters in the gym, allows them train hard, and then come back the next day for more!

But…we’re just 4 guys with average lives. Training hard for what? Well, each of us has different goals. One person is focused on fat loss. Another wants to build lean muscle mass. Another is focused more on strength. And the last one just wants to see how far he can take his body (that’s me!).

But we’ve all been able to come together under one roof, following similar workouts, and produce results.

I didn’t even tell you the second part of the workout, which the new guy did not perform:

3 rounds of:

  • 20 Seconds Jump Roping
  • 20 Seconds Shadowboxing
  • 15 One-Arm Kettlebell Swings

If you want to push your body with intense, crazy, fighter-style circuits, then I recommend checking out Josh Hillis’ “Fighter Workouts for Fat Loss.”

Coach Hillis’ program is a set of workouts designed to transform an average individuals body into that of a fighters physique! The workouts are quick, intense, and require minimal equipment (just the way I like it).

The program comes with 2, 12-week programs for beginners and advanced levels. I recommend starting off with the beginners workouts, even if you feel like you’re an advanced trainee. Coach Hillis also includes a cardio program you can use as a supplement to the original programs.

Speaking of supplementary workouts, I’ve got  6 of my own intense interval workouts I want to share with you. I’ve offering you my “Intervals from Hell” workouts as a free gift when you grab a copy of Fighter Workouts for Fat Loss.

Once you immerse yourself into Josh Hillis’ workouts, you will never go back to regular workouts again. You will feel that craziness my friends and I feel when we’re training in our “dungeon” – like garage gym.

In fact, on the cover is a picture of my friend Dheeraj, going through one of the interval workouts. Look at how scared his face is!

You ready for some puke-inducing interval routines? Then here’s what you do:

  • Step One: Purchase Fighter Workouts for Fat Loss using the link below.
  • Step Two: Forward your receipt number to

I’ll send you your workouts VIA Email.

Click here to learn more about Fighter Workouts for Fat Loss

Holy Grail Body Transformation: How To Gain Muscle And Lose Fat At The Same Time

Click here to check out my review of the Holy Grail Transformation Program.

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

There may be exceptions, but the general rule is that it is very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When it does happen, it’s almost always the result of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did they get large muscle gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). But I’ll have to talk about those later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake appropriately, Isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it cyclical dieting. it’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit and create specific hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories – most importantly, hormones and “nutrient partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The question is: From WHERE? If your hormones are out of whack and you’re eating crap, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?

AHA! NOW you can see how concurrent muscle gain and fat loss are starting to look possible!

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at The Same Time

Click Here to Get THE HOLY GRAIL!

You can learn more about gaining muscle and losing fat at the same time in Tom Venuto’s new e-book called, “The Holy Grail Body Transformation System.”

You’ll learn all about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” – which are the keys to gaining muscle and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness magazine (the complete, expanded version that Men’s Fitness didn’t have room to print).

At the moment, The Holy Grail ebook is not for sale separately and there are only two ways you can get it.

From now until Midnight (PST), March 5th, 2010, you can get a copy of the Holy Grail Body Transformation program ebook for FREE when you purchase the Burn The Fat, Feed The Muscle e-book from this web page:

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:

After March 5th, 2010 at midnight PST The Holy Grail will be taken off the market for a period of time while Tom is collecting case studies and getting feedback from users, to include in the final edition – which WILL be released for sale separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.

Click here to check out my review of the Holy Grail Transformation Program.

Top Secret Tom Venuto Nutrition Secrets Revealed in the Holy Grail

Click here to check out my review of the Holy Grail Transformation Program.

Even with the FTC clamping down on all these ridiculous claims made by supplement companies and fitness marketers…they don’t seem to care. An especially large company will simply launch a product, making bogus claims and risk getting caught by the FTC.


They might get caught, pay a fine, then re-launch the product with a different name. Apparently their profits outweigh their penalties! This is why Tom Venuto has created a guide based on science.

“The Holy Grail Body Transformation Program” does not present to you any outlandish claims. His testimonials and results are in fact real. Of course, you should be very careful into expecting the same results.

Realize that the only thing that will guarantee your success with any fat loss program is hard work, determination, and consistency. Without these three factors, any fitness information presented to you will be absolutely useless.

So if your goal is to lose fat and gain muscle at the same time, what Tom calls “The Holy Grail” than his short eBook is for you. He wanted this to be the final program on the matter (although it won’t be, since there will be tons of other copy cats lining up trying to sell you products based on bogus claims).

Tom’s new program is also somewhat of an update and the result of all the years of transformations he’s seen with his own eyes of highly motivated individuals applying the techniques that he’s taught through is original program, “Burn the Fat, Feed the Muscle.”

Tom covers all this information and more in his brand new eBook, “The Holy Grail Body Transformation Program.” He’s giving this eBook away along with his Burn the Fat, Feed the Muscle eBook.

But you must act quickly! You only have until March 5 to grab this free bonus. After March 5, Tom will re-launch the Holy Grail eBook as a separate product for $47!

Click here to Learn more about Burn the Fat, Feed the Muscle

Click here to check out my review of the Holy Grail Transformation Program.

High Intensity Interval Training Routines from Hell

High Intensity Interval Training (HIIT) started off as a simple concept where you alternate between periods of high and low intensity exercise. But, as you know the human body is an extremely adaptable machine.

And the human mind is friggin creative. So HIIT has really evolved into a form of training where you use bodyweight, kettlebell, and dumbbell movements to shock your body into more fat loss and more muscle gain.

One of the easiest ways to set up an interval workout is to choose one Kettlebell movement, one Bodyweight movement, and one Cardio movement. If you do not have Kettlebells, then you can use Dumbbells or any other weighted object.

Or, simply use two bodyweight exercises followed by a cardio movement. Make sure you can perform the cardio movement at a high intensity level. I’ve used sledgehammer swings. You can purchase a sledgehammer for $30.

Tires are free if you go to your local mechanic. Don’t go to a big-name chain mechanic. They’re not allowed to give you tires. But a local mechanic will be happy to give away a tire. Ask them for the biggest tire they have.

Once you’ve chosen your movements, simply perform the movements all-out for 15 seconds. The way I have my movements set up, each round lasts 60 seconds. Plus 30 seconds of rest, is 90 seconds per round.

10 rounds would take you just 15 minutes! Compare that to an hour on the treadmill, and you’ll realize that you’re getting more work done in just 1/4th of the time! However, don’t try to do 10 rounds all at once.

Aim for 5 rounds. If you feel you can do one more, then one more. Keep going until you really feel that you can’t do one more round. If you were able to perform all 10 rounds in your first attempt, then try and make the workout harder for next week.

For example, you can:

  • Perform more rounds
  • Extend the intervals to 20 seconds
  • Switch to a more difficult movement
  • Lower rest periods

However, make sure you do not use the same workout for more than 4 weeks. Keep switching things up for continual progress!

10 rounds of:

  • Two-Hand Kettlebell Swings, 15 seconds
  • Pushups, 15 seconds
  • Sledgehammer Swings, 15 seconds each hand
  • Rest 30 seconds

In the spirit of pushing the boundaries of interval training, I’ve come up with 6 of my own HIIT workouts using majority bodyweight movements. There’s only one workout that involves a Kettlebell. You can easily substitute this exercise using a dumbbell or any lower body bodyweight exercise.

I’ve put them all together in a brand new manual: Intervals from Hell

These are really hard core workouts, and will push even the toughest trainee! However, there’s only one way you can grab them…I’m including them as a bonus to another training program called “Fighter Workouts for Fat Loss”

So here’s how you can get Intervals from Hell:

  • Step One: Purchase Fighter Workouts for Fat Loss using the link below.
  • Step Two: Forward your receipt number to

I’ll send you your workouts VIA Email.

Click here to learn more about Fighter Workouts for Fat Loss

Holy Grail Transformation Program: How To Gain Muscle And Lose Fat At The Same Time

Click here to check out my review of the Holy Grail Transformation Program.

How can I gain muscle and lose fat at the same time? That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time.

The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposedto know these things.

So what’s the deal? Is it really possible to lose fat and build muscle at the same time?

There’s now a definitive answer, which is backed by science and real world case studies:

YES – you can gain muscle and lose fat at the same time!

Natural bodybuilder and fat loss expert Tom Venuto has just published a new ebook on the subject that explains it in detail, called:

“The Holy Grail Body Transformation Program: how to gain muscle and lose fat at the same time”

Tom Venuto is Giving Away the Holy Grail Program as a Bonus to his eBook, Burn the Fat, Feed the Muscle. Click here for More information.

You’ve probably heard me speak about Tom Venuto before. I have so much respect for his work, and I think everyone should follow what he’s doing as well…

Tom has definitely hit a home run again with this new “holy grail” book.

The Holy Grail is a 74 page ebook that is destined to set the record straight in a way that you could say it’s the LAST WORD on gaining muscle and burning fat at the same time;

It’s impressively referenced with peer-reviewed research and frankly, it just makes sense.

New discoveries in the emerging sciences of within-day energy balance, nutritional periodization, nutrient timing and natural hormonal manipulation have pointed the way to a proven method of achieving simultaneous muscle gain with fat loss…

…and it’s NOT what most people think!

There’s NO magical workout program or supplement that assures you of gaining muscle while stripping off fat. It takes hard work.

This is not an easy goal to achieve – So if you’re looking for magic bullets, go elsewhere. This is a serious, scientific and very strategic program.

But for anyone who is serious about getting leaner AND more muscular, you just have to take a look.

Here’s a sample of what you’ll learn inside the “Holy Grail Body Transformation System ebook:

* Why you MUST understand “energy partitioning” – the fat burning, muscle-building process BEYOND CALORIES-IN vs CALORIES OUT! (page 13)

* Tthe keys to forcing your body to drive energy and protein INTO MUSCLE CELLS and pull calories OUT OF FAT CELLS! (page 13)

* “The power of hormones to dramatically shift fat to muscle… discover what steps you must take to achieve hormonal control for maximum muscle growth and fat loss (page 13)

* The 4 “X-Factors” of concurrent muscle gain and fat loss – these are the special conditions that allow above average muscle gains while losing fat at the same time (page 9)

* The 5 “X2-Factors” that influence your ability to gain muscle and lose fat at the same time; They all depend on your current body composition (lean or fat) and dieting status (dieted down or not dieted down)… Depending on which category you’re in, it can totally change your approach (page 11)

* How to choose the right body transformation goal: should you focus on burning fat, gaining muscle or doing both at the same time?  (page 14)

*  How to steal the proven system of training periodization from world class athletes and apply it to your muscle-building and fat-burning goals…

* How nutritional periodization might be the single biggest breakthrough for building muscle and burning fat at the same time – This is HUGE! (page 17-21)

* 5 post-workout nutrition strategies to improve muscle growth and optimize recovery from your workouts… (page 23)

* Carb tapering and carb targeting strategies explained for 2010… These are the latest updates to the time-tested techniques used by some of the best bodybuilders, fitness models and figure competitors in the world (page 24-25)

* Cycle dieting techniques under the microscope… find out which methods work and which ones will actually make you fatter (pge 27)

* 4 reasons why cardio can help you gain more muscle and lose fat at the same time, if you do it right… and why you will get weaker and smaller if you do it wrong (page 33)

* 8 carb-cycling menu plans … all DONE FOR YOU, laid out meal by meal, calculated for precision and results (appendix 1)

* Burn the Fat Foods 2.0: … the official new calorie and nutrient data base – it’s a CLEAN EATING food list – NO JUNK This is the list of foods you SHOULD eat… (appendix 3)

* Tom Venuto’s NEW WORKOUT SYSTEM – “TNB” Training – As Seen in Men’s Fitness Magazine … the perfect way to train while following the Holy Grail nutrition plan (FREE BONUS! See bonus section)

Here’s the deal:

From now until Midnight (PST), March 5th, 2010, you can get a copy of the Holy Grail Body Transformation program ebook absolutelyf-r-e-e when you purchase the Burn The Fat, Feed The Muscle.

Click here to Learn More about Burn the Fat, Feed the Muscle

Burn The Fat, Feed The Muscle is the “bible of fat loss” for tens of thousands of men and women in over 144 countries worldwide and if you don’t have a copy yet, then this is a better opportunity than  ever because you can get the Holy Grail ebook as a bonus  along with the Burn The Fat program.

This offer expires on March 5th, 2010 at midnight PST and it will be taken off the market for at least a couple of months before it goes up for sale on its own, so I highly recommend you visit the Burn The Fat website now and jump on this great deal while you still can.

Click here to Learn More about Burn the Fat, Feed the Muscle

Click here to check out my review of the Holy Grail Transformation Program.

Last Chance To Get The Holy Grail of Fitness

Click here to check out my review of the Holy Grail Transformation Program.

This is just a quick reminder to let you know that today is the last day on the special 3-day offer where you can get “The Holy Grail Body Transformation System” for f-r-e-e when you buy a copy of Tom Venuto’s “Burn the Fat, Feed the Muscle.”

Click here to Learn more about Burn The Fat, Feed the Muscle

The Holy Grail is Tom Venuto’s new 74 page ebook that is destined to set the record straight in such a way that you could say it’s the LAST WORD on gaining muscle and burning fat at the same time.

Tom has competed in bodybuilding 28 times, going through season after season of gaining muscle and competition after competition of getting cut – sometimes as low as 4% body fat or less.

So, when a guy like Tom speaks about losing fat AND gaining muscle, you definitely want to hear what he has to say.

From now until midnight (PST) tonight, you can get a copy of the “Holy Grail body transformation system” PDF ebook format, absolutely f-r-e-e when you purchase Tom’s Burn The Fat, Feed The Muscle e-book from:

Click here to Learn more about Burn The Fat, Feed the Muscle

Burn The Fat is often referred to as “the bible of fat burning nutrition” and if you don’t have a copy yet, then this is a better opportunity than ever because you will get the new ebook as a bonus along with the classic best selling Burn The Fat program.

This offer is almost over, so I highly recommend you visit the Burn The Fat website today and jump on this deal while you still can. Tom doesn’t make offers like this often, and this is one you don’t want to miss.

Click here to Learn more about Burn The Fat, Feed the Muscle

P.S. This is your absolute last chance to get this great ebook bonus. It will not be available after midnight tonight!

Here’s a great feedback from someone who’s decided to grab the Holy Grail program:

My name is Amber. I just finished your newest e-book: The Holy Grail. I have a graduate degree in Athletic Therapy, a Bachelor’s degree in Human Kinetics/Exercise Science, and a diploma in Human Performance. I loved Burn the Fat, Feed the Muscle (BFFM), and I loved the Holy grail (HG).

Holy Grail Feedback…
-Super easy read for anyone (layman or academic)
-Peppered with the perfect amount of research

-Nice flow, a great continuation for BFFM, which is the BEST book I have ever read on nutrition
-Fresh approach to zig-zag method

-Great Conclusion (p.42), all main points were presented, and all “apply it now” info was readily available

-I like how you presented research and then educated the reader how not to take all research findings at face value, and to dig a little deeper. Example: you presented research in a few areas, then you lead the reader to question research validity, and demonstrated how “experts” can take certain findings from experiments and present them as gospel when there’s much more to their findings than what’s presented.

-I love your writing style, it is always consistent and flows nicely…it makes for an easy read, and I never get bored.

-You always get down to the point and you are not too wordy–as I find most other nutrition/training books are.

-You make all principles easy to apply by telling the reader exactly what he needs to know.

Click here to check out my review of the Holy Grail Transformation Program.

How to Create a Workout Plan to Lose Fat and Gain Muscle at the Same Time

I was training with my buddies, Dom and D-Raj two days ago and we were impressed by how ripped Dom had become. Dom weighs 155, 15 lbs less than a year ago. I weight 175, 20 lbs more than a year ago. And D-Raj weights 185, about 10lbs less then a year ago.

Who is in the best shape out of all of us? Well, it’s hard to tell. You really need to define the word “shape.” Dom is obviously the leanest and has the least fat to lose. But he’s also lost a lot of muscle and strength.

D-Raj is starting to lose some muscle, but still is quite strong. He’s getting “softer” so he might also be gaining fat. We need to get him train more regularly. I, on the other hand have gained a lot of weight in the form of muscle and fat.

The conclusion is that it’s extremely tough to lose fat and gain muscle at the same time. Dom really wanted to be ripped, but he’s lost a lot of muscle in the process. D-Raj wants to be big and ripped, but can never seem to get there.

I personally don’t care what I look like. For me, it’s all about the athleticism. However, in the past 3 months, I’ve gotten much stronger and bigger while weighing more or less the same. According to my friends, I look a lot leaner than I was 3 months ago.

I could be losing fat and muscle at the same time! But to really know the answer to that question, I’d need to do a before and after comparison on my body fat percentage. Unfortunately I do not have that data.

However, what I do have is a recording of some key changes I’ve made in my training. You see, almost every winter I gain a lot of fat because it’s cold and I have a garage gym. So I get lazy and don’t train as often as I should be.

So along with the holidays and lack of training, I tend to gain a good deal of fat. And then by the summer or mid summer, I’ve lost all the weight. It’s a terrible cycle. So I decided that this year I was going to focus more on strength and mass, while focusing on getting leaner at a slower pace.

Luckily a few months back Tom Venuto released his “Holy Grail Body Transformation” program, which is basically a manual based on what he’s observed with the countless number of individuals he’s helped transform their bodies.

What he realized was that people were literally gaining muscle and losing fat at the same time! This usually happens with beginners. A new training regimen and improved diet helps them lose a lot of fat, but also gain a good amount of muscle.

So they weigh almost the same on the scale, but look dramatically different. It seems like they’re losing fat and gaining muscle at the same time.

After reading Tom’s manual, I was quite impressed. I said to myself, I’m going to try this. I’m going to stay at around 170-175lbs, and I’m going to gradually gain muscle and lose fat steadily so that I don’t go through these wild gain 10 lbs, lose 20 lbs, gain 15 lbs, lose 5 lbs, gain 20 lbs…etc.

Because isn’t that the problem with all trainees? Every time they try to gain muscle, they gain fat along with it. And every time they lose fat, they also end up losing muscle and strength. And it sucks!

So here are some of the changes I’ve made recently based on Tom’s manual that has helped me increase my muscle and strength while getting leaner (although at a much slower pace).

Longer Workouts, Less Volume

Lately I’ve been performing longer workouts then my usually 20 minutes blitz. Currently my workouts last 45 – 60 minutes, and involve a lot more rest periods. These rest periods allow my body time to recover so that I can still lift challenging weight.

Even though high intensity circuits are great at helping lose fat super fast, they’re not the best for helping you maintain your strength and mass. And they’re certainly not good for helping you get stronger.

So my previous programs would go from short, intense workouts, to a period (usually during the winter), where I would lift extremely heavy for low volume.

Now I lift heavier, while still keeping my heart rate up. The key is to recover enough. The problem I notice with a lot of individual who rest between sets is they rest too long. My rest periods are still only around 60 seconds.

If after a set, my heart rate is not elevated enough, and if I don’t need 60 seconds of rest, then I don’t rest for 60 seconds. I just go and try to handle the same weight I did on the previous set.

If you’re training with a partner, then you need to push each other to complete the set within 60 seconds. Choose movements and rep ranges that allow you to move fast so that the other partner can go.

Things get tricky when you have 3 guys training together. What you do here is that you design the workout so that after a super set or tri set, your heart rate is really elevated, and you need more than 60 seconds of rest. If the rest is too long, then change the workout right then and there. Add more reps. Increase the weight, or add another movement.

A great idea is to just do burpees at the end of each set. That will really get your heart rate up.

Alternate between Low Rep and High Rep Workouts

Switching up the rep ranges is extremely important. Moderate rep ranges are usually used for muscle building. Low rep ranges are also important. Low rep training helps you build strength and some muscle as well.

I also like to perform high rep training. So I’m really stretching it here. Before I used to stick to moderate and high rep workouts during my fat loss phase. And then low rep and moderate rep ranges during my mass and strength phases.

Now I’m combining the two (and having more fun in the process). Sometimes, a workout is so exhausting that you end up doing low rep work at the end of the workout. For example, with the workout this morning:

We had lots more planned in the workout. But the workouts was so exhausting, that we decided to just end it with 20 pullups. When I got to the pullup bar, I could only pump out 3 reps. So I did sets of 3 reps, 2 reps, and 1 reps to complete the rest of the workout.

My back was on fire. Now, realize that your body does not realize how much weight you’re lifting. If you’re exhausted, then you’re going to feel like a thousand pounds when you try and lift yourself off the floor.

This is why I still believe that you can gain muscle with bodyweight exercises only. It’s all about finding ways to push yourself and place greater stress on your body.

100% Compound Lifts

Tom Venuto actually recommends some isolation movements. But I personally don’t do well with isolation moves. So I still stick to 100% compound movements. So this isn’t really a change at all, but just a reminder to all you to make sure that you’re using majority compound movements.

What is a compound movement? A compound movement is one that trains multiple muscles at once. For example, pullups train lats, mid back, chest, abs, shoulders, and biceps. Pushups train your chest, shoulders, triceps, and abs.

Lots of Super Sets and Tri Sets

I’ve abandoned my all-out circuits and switched primarily to super sets and tri sets. A super set is where you perform two exercises back to back with little to no rest in between each set. A tri set is where you perform 3 movements back to back with little to no rest in between each set.

When you have too many exercises in a circuit, your other muscle groups have too long to rest. Remember what we said about excessive rest periods? Just rest enough to recover and not any more.

So for example, lets say you are performing this tri set:

  • Kettlebell Rows, 15 reps
  • Stability Ball 1-Leg Hip Extensions, 8 reps
  • Kettlebell Chest Pres, 10 reps

With this tri set, after performing the rows, your back probably gets about 90-120 seconds of rest. I did this routine with 2 other training partners, and we tried to keep things moving rather fast.

Either way, 90 seconds was enough rest for us to recover and pump out 15 more repetitions of the rows. If I rested more, then I would be have recovered completely, and it would have felt as though I was performing that set for the first time.

So the goal is NOT 100% recovery. Shoot for about 70-80% recovery. A lot of this is all about knowing your body. So it kind of comes with experience (like most things in life).

It’s also not a good idea to be so winded that you are unable to lift the same weight again (as I mentioned earlier). But super sets and tri sets works for me.

Recovery Plan

As my workouts change, and actually become tougher, I’ve been focusing more on my recovery. That involves getting 9 hours of sleep per night, eating on time, and supplementation. I’m not very big on supplements, but as a vegetarian, it’s important that I get my protien.

So I use the same protien powder that I’ve been using for years. However, there’s one addition to my supplementation plan – glutamine.

Glutamine is actually naturally found in your body. 61% of skeletal muscle is gluatamine. It also contains 19% nitrogen, making it the primary transporter of nitrogen to your cells. Now this is something I did not know about, primarily because I had been very anti-supplements.

Glutamine is depleted in your body after intense training. And all these years I’ve been training at a really high intensity level. When I asked the guy at GNC about recovery, he pointed to glutamine.

Smart guy, because lack of glutamine decreases your strength levels and can also lead to a decrease in stamina and….recovery. I’ve experienced decreases in all three of these, and ever since I’ve started taking Glutamine, I’ve gotten stronger, and recover faster.

Faster recovery means that you can train more often and harder, which means you have the potential for better results.

There’s even more to learn about glutamine. But this post has already gone super long. The lesson to learn here is that you need to pay attention to your recovery. If you’re sore for more than 2 days after your training session (the kind of soreness that hurts so much that you can’t train), then you need to look at how much protien you’re taking in.

Go to your local GNC and ask someone. Those guys are really smart.

Anyways, I also want you to consider grabbing a copy of Tom Venuto’s Holy Grail Body Transformation manual. There’s a lot of great information in there that can help enhance your workouts, nutrition, and results.

Click here for more information.

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