The Four Core Exercises in Endurance Upper-Body Work

When people think of endurance sports like biking or running, they often imagine that leg muscles do most of this work. While it is true that the legs are the power behind the propulsion, neglecting the upper body in endurance sports is a recipe for disaster. Having a strong core and upper-body strength drives added stability, balance, and energy to the legs, enabling more efficient movement and injury prevention.

 As an endurance triathlete, I’m a big fan of body-weight exercises with minimal equipment that you can do anywhere. So, here are my top pics for the best four core upper-body exercises that don’t require a gym.

Pull Ups

female_pullup1 There is a reason that this is a test in the US armed forces to determine overall strength; this exercise utilizes many important muscle groups in the entire upper portion of the body. Pull ups work the truck, or latissimus dorsi muscles. However, you will also feel it in your arms, shoulders, abdominal muscles, pelvic floor, hands and forearms. These are all muscles that will help stabilize your form and power you through endurance sports. If you are new to this, you may want to use a pull-up assist machine or have a spotter hold your feet to take some weight off your arms. However, if you are able to easily knock out 20 reps, more weight can be added to a belt around your waist to increase the intensity. You can also switch to one-arm pull ups or muscle ups (moving from a pull up position to an above-the bar dip) for an extra challenge.

 Proper Technique:

  1. Grab the bar with your hands facing forward about shoulder-width apart.
  2. Bring your torso back around 30 degrees. You do this by sticking your chest out and curving your lower back slightly.
  3. Bring your torso up so the bar touches your chest while exhaling by drawing your shoulders and upper arms down and back.
  4. After holding the position for a second, inhale and slowly lower your body back to the starting position with your arms fully extended.
  5. Do as many reps as you can with proper form before you fatigue the muscle, or you can do reps in sets based on your training plan.


TricepDips This exercise mainly works your triceps, but your chest and shoulders also pitch in. Again, if you are new to dips, you can use a machine to assist you at the gym, or have a spotter hold your legs. Weight belts can also be added for the more advanced candidate. Strong arms, shoulders, and chest help to support you with breathing economy and efficiency in movement on any endurance sport you encounter.

Proper Technique:

  1. To start, hold your body up above the bars with your arms nearly locked.
  2. Keep your elbows close to the body as you inhale while slowly lowering your torso down to a 90-degree angle between the upper arm and forearm.
  3. Exhale as you push your body back to the starting position using your triceps.
  4. Repeat for the planned set of reps.


Plunks Planks should be in every endurance athlete’s training plan. They are a type of isometric exercise that requires your muscles to stabilize against resistance (gravity). Planks are often used for injury rehabilitation and conditioning. However, they can also help you push through training plateaus and transfer energy between your upper and lower body when performing endurance sports. Planks target your rectus abdominis and transverse abdominis, or your outer and inner abdominals. These muscles stabilize your core during the exercise. However, you will feel this workout throughout almost every muscle group. While some trainers tell you to hold the plank as long as you can before collapsing, I am of the opinion that once proper form is lost, you aren’t doing yourself any favors. Therefore, if your hips start to sag or arms shake after eight seconds, then do six reps of eight-second planks followed by two seconds rest for total of one minute. This way, you keep proper form the entire time and create more of an interval training scenario. As you progress, you can hold the planks longer. However, I believe shorter planks performed correctly with multiple repetitions give you better results than poor planks held for a longer timeframe.

Proper Technique:

  1. Lie on the mat on your stomach. Get into a pushup position, except you put your forearms on the ground instead of your hands. Keep your elbows under your shoulders.
  2. Squeeze the glutes and tighten the abdominals too keep your entire body straight and parallel to the mat. Keep your neck and spine neutral by keeping your eyes down.
  3. Hold the position for as long as you can maintain proper form or do specific intervals.


Marines_do_pushups Push-Ups are another litmus test of muscular endurance prized by the military and athletes. Like the plank, they can be performed anywhere with no equipment required. Push-ups utilize the chest, shoulders, triceps, smaller muscles of the upper back, and the core, conditioning them to support the endurance athlete in all disciplines with proper posture and power transference. The exercise ranges from the easiest version performed on the knees to advanced moves utilizing medicine balls, weights, and leg movements.

 Proper Technique:

  1. Lie on the ground face down and then bring your torso up with extended arms. Your hands should be about three feet apart.
  2. Lower yourself down to where your chest almost touches the floor while you inhale.
  3. Then, press your body back up while squeezing your chest. Pause at the top, then repeat for as many repetitions as you can do with proper form.

 Don’t get me wrong, I also utilize weights in the gym, but these four body-weight exercises are my favorite for building overall core and upper-body endurance no matter where I am. There is a reason they have been a part of fitness work for decades and aren’t just the latest rage the flashy new fitness craze being marketed on the Home Shopping Network.

 They are also no-excuse exercises. They are simple to do anywhere. Even if you aren’t a member of a gym, you can often find an outdoor playground with equipment to perform the pull ups and dips and work it into a training run or bike route. You can also perform planks and push-ups in between swimming sets or after a hard bike session or tempo run. When you add these disciplines safely into your workouts, you will notice your performance power increase and your risk of injury drop. While legs may be the wheels of most endurance sports, your engine is your core. Focusing on your upper body and core muscle endurance will translate to faster times in races and stronger, longer training sessions.

5 Things You Didn’t Know About Building Muscle

There is a lot that the average person doesn’t understand about building muscle – particularly when it comes to gaining mass. Here are 5 things you MUST know before embarking on your muscle building plan:

1.    You Have to Eat Properly

muscle building Do you know the relationship between the food you eat and the muscles you build? Not only does your body need calories (energy) to create muscles, but it needs amino acids (from protein) to turn the extra calories into muscle mass. You need to eat a lot of extra calories, but they need to be calories your body turns into muscle through exercise. Your body can only put on about half a pound of lean body weight (muscle) every week, so don’t expect to get ripped overnight. Focus on eating 500 calories extra per day, and watch your mass slowly increase.

2.    You Have to Do It Right

Just lifting weights casually isn’t enough to pack on those pounds of muscle. You’ll only see results if you do it properly – working with a professionally-trained fitness trainer or bodybuilder. You’re not going to bulk up just by lifting for 20 or 30 minutes a day, but you’re going to have to spend hours every day working out. So much goes into bodybuilding properly, and you need help to be sure that you’re working towards your goals – help from a professional!

3.    You Have to Put in the Months

How long do you think it will take you to pack on 10 pounds of muscle? At the rate of half a pound per week, that’s just less than 5 months! That’s not 5 months of hoping it will work, but that’s 5 months of solid work – daily workouts and dieting with the goal of building muscle. If you’re not willing to work at it for at least 6 months, don’t start. You can’t half-ass muscle-building, but you have to do it right if you want to see the results.

4.    You Have to Create a Program

build muscle Do you know which exercises are the best to help you build muscles? You may think you know, but unless you’re a professional fitness trainer you probably don’t know as much as you think. You’ll need to have a program created for you – with each day divided into specific workouts and exercises to help you pack on the muscle. It’s not just something you can approach casually – you have to be professional about it! (Don’t worry, you don’t need to hire an actual trainer. You can get a whole bunch of done-for-you programs from a professional trainer here!)

5.    You Have to Stick With It

If you are constantly switching up the exercise programs you do, how can you expect them to have any results? You’ll burn fat, sure, but you won’t pack on the pounds of muscle properly. Muscle confusion is one approach to building muscle, but it only works if you’re consistent with one exercise program. If you don’t have what it takes to see your program out, you’re never going to see results. Don’t switch up the programs too often – once every 2 months is best!

Now that you’re armed with these 5 muscle building tips, choose a muscle building plan from here and get started today!

4 Great Ways to Get Fit at Home With Little to Nothing

home fitness Getting fit doesn’t necessarily require a gym – in fact, it’s actually better to get in shape without needing to rely on a gym. If you feel as though you HAVE to go to the gym, then what are you going to do if your car doesn’t work, or if you have to be at home for one reason or another?

Learning to get fit at home can be your greatest asset. In fact, you’ll find that you need very little to get in shape:

Adjustable Dumbbells

A pair of adjustable dumbbells is an amazing investment if you want to work out at home. You’ll find that a top-notch pair will run you about $200 or $300. If you’re looking for a bargain, you can find one on Craigslist or eBay. Two adjustable dumbbells – adjustable from 5 to 50 pounds each – is more than enough weight to get you into awesome shape!

Resistance Bands

If you’re sick and tired of lifting weights, why not try resistance bands? You can still do many of the classic bodybuilding exercises, but without the annoyingly heavy weights in your hands. The bands will be much easier on your wrists, and you can still get an awesome workout.

Of course, you will need a complete set – which will only run you about $100 – but it will allow you to do almost all of the exercises you’d do with free weights and machines at the gym. In fact, you’ll find that resistance bands are much more versatile than any machine, and they’re so much more you-friendly than those thick, heavy metal bars!

Home Gym

home fitness A weight set can be a costly investment, but you can actually make your own home gym for peanuts…if you’re smart about it! Building a weight bench can be very cheap, though you’ll need to be sure that it’s strong enough to hold your weight plus the weight you’re lifting. You can use pretty much any metal bar as your barbell, and weight discs can be made with concrete – using buckets, tin cans, and water jugs as your mold. You can build your own frames for dips, pull-ups, and leg lifts without spending a fortune, and your sweet home gym is ready for you to work out!

Exercise Program

One of the cheapest ways to get in shape at home is to use an exercise program like TacFit Mass Assault. The program cost less than $50, and it’s the total package. All you need is a pair of dumbbells. Click here to learn more. 

See, there’s no need to hit a gym when you can get in shape in your own home!

Elliptical Machines Suck for Fat Loss

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Just over a year ago I was in Tampa, Florida, at another fitness seminar.

Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with metabolic resistance training.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those crosstrainer-elliptical machine doohickeys are almost a complete waste of time.

“I was using one of those machines for a long time and wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program”, he added.

I told him how I wasn’t surprised.

In fact, I’ve never known anyone to get great results with one of  those crosstrainer machines. Nope, it’s diet and metabolic resistance training that really gets people results.

Now I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as metabolic resistance training.

To me, the crosstrainer is just the easy way out.

You’ll get dozens of metabolic resistance training supersets – using my unique non-competing turbulence method – when you grab your copy of the Turbulence Training for Fat Loss program.

And you can get Turbulence Training for Fat Loss for less than the cost of a one month gym membership. That also beats shelling out $1000 or more for a crappy crosstrainer for your home gym.

Click Here to Learn More about Turbulence Training

Burn the Fat Feed the Muscle Review

Here’s a Quick Way to Lose Fat and Build Lean Muscle Mass with the Advice of a Natural Bodybuilder

Burn The Fat, Feed the Muscle is an eBook written by Tom Venuto which reveals the Top Secret methods of Bodybuilders and Fitness Models. Some have stated that Burn the Fat, Feed the Muscle (BFFM) Is their “Fat Loss Bible.” I purchased a copy of this program to see whether or Not it really stood up to it’s fame. Is it REALLY worth your money?


Who is Tom Venuto?

Tom Venuto is a world-renowned fat loss expert. He is a personal trainer, nutritional consultant, motivation coach, fitness model, health club manager, and freelance writer. Tom’s helped tens of thousands of individuals lose fat and gain lean muscle mass with his Burn the Fat, Feed the Muscle eBook. His articles have been published in Ironman, Natural Bodybuilding, Muscular Development, Exercise for Men, and Men’s Fitness.

Lets review some of the pros and cons of this program:



  • Tom shows you how fat loss works. And once you realize how all the different aspects of fat loss come together, you will be able to come up with some realistic goals. BFFM does not make unrealistic claims, although when you look at the transformations on his website, you will get to understand what is capable if you put your mind to it and use his advice to the best of your abilities.
  • The most important aspect of the eBook is when Tom talks about proper mindset. With his tips and techniques, you can recondition your mind to help push through fat loss plateaus. This is extremely crucial information, and something I have not seen expressed in other fitness manuals.
  • Tom gives you a list of foods that you can find in your local grocery store for instant results! There’s no impossible diets to follow, nor does he recommend taking dangerous supplements. Tom also gives you four separate weight training programs which are aimed at various levels of fitness. So, this eBook works for beginner, intermediate, and advanced trainees.
  • All in all, BFFM is all about a balanced, common sense approach to improved health. You won’t get short-term results. Tom shows you how to make permanent lifestyle changes that lead to permanent fat loss.



  • The only one drawback is that this is a LONG read. At over 300 pages, you won’t finish this one sitting. But take it step by step, and take notes. Print certain parts out (not the whole thing!), and save the parts that you can implement right away in your lifestyle. Don’t worry, you’ll get through it if you put your mind to it.

Click here to Grab a Copy of Burn the Fat, Feed the Muscle

Additional Benefits:


  • I’m glad this is a digital download. You’ll get it as soon as you read it. And the quicker you start reading and consuming the information, the closer you’ll be to your goals.
  • I’m also glad that Tom Venuto makes a distinction between Water weight and Fat weight. This prevents you from having unrealistic interpretations about your results.

The Number One Reason Why You should Purchase Burn the Fat Feed the Muscle:

Out of all the benefits of this system, there’s really only one reason that I personally love the program – You can actually transform your physique with practical methods and training techniques. It’s the ultimate manual for average, everyday folk who don’t have the time commitment to train like bodybuilders and fitness models.

Burn the Fat, Feed the Muscle is ideal for…


  • Busy professionals who want a simple, easy system to improve their health.
  • Busy moms who want to get in shape and improve their energy levels.
  • Students who want to learn how to eat right despite their not-so-healthy environment. (Trust me, I know what they sell in those college food courts. I just graduated a year and a half ago, and that food is still haunting me!)
  • Average Joes who want to get in shape with a training program that matches their fitness level.
  • Overweight individuals who are tired of complicated training and diet strategies.

What You Get:


  • Burn the Fat, Feed the Muscle eBook
  • Foods that Burn Fat Bonus
  • Foods that Turn to Fat Bonus
  • The A food B food lecture: How to Get Good Grades on your Food Choices Bonus
  • A Lifetimes worth of FREE Updates to the Burn the Fat, Feed the Muscle eBook
  • Limited Time Bonus: How to Measure your Body Fat in your Home

Click here to Grab a Copy of Burn the Fat, Feed the Muscle

#1 TOUGHEST kettlebell workout method? (not what you think)

These new kettlebell workouts could be the hardest thing you’ve EVER done.

But if you want serious results, they NEED to be a staple in your long-term workout plan.

They even helped an ex-pro football player friend of mine lose 64 pounds in 7 months, and keep it off for good …

=> See this crazy new kettlebell training method here

You might even be afraid to try these workouts … yet, they’re probably EXACTLY what you need to take your workouts to the next level.

And because you probably “shy away” from these type of workouts, you could be short-changing yourself, and not getting the results that you really could (and should) be.

=> Check out this insane new workout method here

Thanks, and talk soon –


PS – Don’t forget –

Even though you might be a *little* scared of trying this method, do so at your own risk – of missing out on the BEST fitness gains of your life.

=> See this new workout method here

Women’s Dumbbell Workout for Fat Loss

Many women are told not to workout with weights. This is absolutely false. One of the biggest misconceptions is that women who lift weights will develop bulky, ugly muscle mass.


Trust me, it’s very tough to build lean muscle mass. It takes a combination of proper exercise, diet, and hormonal processes. The fact is that women just do not have the same amount of testosterone that men do to build the kind of bulky muscles that men have.

On top of that, women also have high levels of the hormone estrogen. Estrogen is a fat-storing hormone, which is why women often find it more difficult to lose weight then men.

However, weight training, done properly, can help women lose weight, and maintain it in the long term. Women will build lean muscle mass, however the muscle mass will help them increase their metabolic rate and shape their physique.

Your metabolic rate is the rate at which your body burns calories. Hence, the higher your metabolic rate, the more calories you will burn at rest. Muscle is more metabolically active than fat, which means it requires more calories to maintain a pound of muscle than a pound of fat.

Weight training can also help shape your physique. Bodybuilders do this all the time. But women can learn some things from bodybuilders without having to worry about building huge muscles, as I mentioned earlier.

When bodybuilders want to bring up a particular body part, they engage in a specific program to target that muscle group and to improve it. This is why they perform split training routines.

Now, I’m actually an advocate of full body workouts. However, once you have developed a good base of fitness, it’s a good idea to spend some time training a particular muscle group just to improve upon it.

Developing a basic dumbbell workout is quite easy. What you want to do is choose 3-10 exercises that train your entire body and organize them into a routine using a variety of training methods.

For beginners, a simple straight set method is sufficient. A straight set refers to the act of simply performing an a set of an exercise, resting, then performing another set for the desired number of total sets.

Free Stuff

Shah Training Products

Training & Nutrition Resources

1 Trick to stop cravings & control appetite

I have a great nutrition program for you today from nutrition expert Mike Geary.

Mike is one of my most trusted colleagues in the field of nutrition, so pay attention to this info on how to control cravings and appetite to get that lean body that you want.

As it turns out Mike is celebrating his 34th birthday with a HALF price deal on his new Fat Burning Kitchen program. You can grab this program today for less than you’d spend on some greasy dinner, so do something that will improve your body instead!

This is basically everything you’ve ever wanted to know about how to eat for PERMANENT fat loss and appetite control (as well as for longevity and supreme health). Grab the half price deal today before it expires Thursday Feb 25th:

Click Here for More Information

With all of the confusion out there these days regarding nutrition, and every so-called “health expert” touting new fangled gimmicks for how to eat for fat loss, you NEED to check out this product to learn how to permanently control your appetite  and eliminate junk food cravings.

If you thought any of these items below were healthy, you’re going to be SHOCKED about what you read inside the FBK program:

*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called “energy” drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb “designer foods”
*Low-fat “designer foods”


You’ll see why inside the FBK program. Grab it today while you can still get the Half price deal:

Click Here for More Information

Mike Geary Six Pack Abs Nutrition Product

Fat Burning Kitchen is a Nutrition eBook written by Mike Geary. Mike Geary wrote the world famous “Truth About Abs” eBook. Lets take a look at what people are saying about Mike Geary and his fitness programs:

Leith Carnie from Australia

“…I was running regularly and working out sometimes, but I was still getting fatter… Everything changed when I started your truth about abs program…”

Leith’s changes from using TruthAboutAbs at 7 months and 11 months


I had been talking about this program for MONTHS, saying “I’ll get it next pay…next pay…next pay…”  Finally a friend of mine got sick of my procrastination and just bought it for me as a gift.

I began the program on the 5th of February (about a month after my Dec 25th pic).  Its now 18th July and Im still going strong. So I thought I would send in my results so far.


Before I started your program, I was running regularly and working out sometimes, but I was still getting fatter…. and fatter. Ididn ‘t really notice it until my friend took a photo of me at the beach. I was horrified!!!! I knew I had to do something about it, but Icouldn’t move the fat.

Everything changed when I started your truth about abs program.  In the 6 months I’ve been on the program, I’ve lost 25.4 kg and gone from 30% body fat down to 11% body fat.

I have been sending friends photos of my progress and then the link to your site.

Leith Carnie, Australia

(Update on Leith’s results:  as seen in his 3rd pic above, Leith has dropped even more body fat in the last 4 months, and even has six pack abs now.  This just shows the changes you can make in your body if you apply the info in TruthAboutAbs. Great job Leith!)

Stephanie Hurst from Tulia, Texas

“…I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs… It’s been a total lifestyle change…”

Stephanie before using Truth About Abs Stephanie after getting great results


I attached a couple photos to show you how far I’ve come since starting your program… was quite shocking to see what I looked like just last year!!  I had forgotten how overweight I was, and looking at these before and after pics again almost made me cry…but tears of joy this time, as I’m so thankful for how much progress I’ve made.

Not only do I feel so healthy and vibrant, but I feel that I look younger now too! Its wonderful! I went from a size 14 to a 5. Weight wise I was around 190 lbs when I started and now I am 120 lbs. I’m so passionate about your book and style of nutrition…it’s absolutely amazing…I don’t crave unhealthy stuff anymore…I have eliminated an insane sweet tooth.

I happened upon your book about 9 months ago. Once I downloaded and printed your ebook, I read it once, and then again. There is so much information in there that expands beyond just working out and abs.  The nutritional information was fascinating, and I believe that was what helped me get to where I am today.  The workouts are also so challenging, and talk about breaking a sweat!  I love it.

I have SO MANY people ask me what diet I was doing to lose all that weight. They just don’t understand that I’m not on a diet… It’s been a total lifestyle change. I would recommend your book to anyone!  I feel exceptional, and I am in the best shape of my life!

I hope that my testimonial will help you out, as well as other people that have struggled to get in shape. Thank you so much!!

Stephanie Hurst
Tulia, Texas

“…When I started I was 190 lbs, waist 35 inches, bench was 165lbs. I’m now 175 lbs, with a waist of 33 inches, and benching 225lbs…”


I have been following your workout plans from your book for past couple months.  I wanted you to know that I have seen great results.  When I started I was 190 lbs, waist 35 inches, bench was 165lbs.

I’m now 175 lbs, with a waist of 33 inches, and benching 225lbs.  Your full body workouts are some of the best I’ve ever used.  I’m also making much better food choices now based on your advice and staying away from the junk I used to have trouble with. Thanks for everything.

John P. Hembree, Sergeant, US Military

If you’re looking for the number one solution to all your nutrition problems, then Mike Geary’s Fat Burning Kitchen is the product for you. The ebook is Co-Authored by Certified Nutritionist Catherine Ebeling.

The eBook is split into two parts:

Part 1 – The first 10 chapters shows you the foods you need to cut out of your diet immediately. Most of these foods will be a shocker to you since they are touted as being healthy in mainstream publications. But Mike, as always, tells you the truth.

Part 2 – The next 13 chapters shows you how to fill your kitchen with useful, fat burning foods. This is where the “Fat Burning Kitchen” idea comes into play.

Once again, you’ll find some of the food selections surprising. But, follow Mike and Catherine’s advice and you’ll do well. Mike also shows you how to PROPERLY read product labels (very important).

If you order a copy of Mike’s Nutrition program today, then I’ll send you 7 free bodyweight workouts. You can use these workouts when you’re away from the gym, or just too busy to hit the weights.

Here’s how you can get your bonus:

  • Step one – Purchase the Fat Burning Kitchen using the Link Below
  • Step two – Forward you receipt number to

Once I’ve confirmed your purchase, I’ll send you the bonus in your email!

Click here to Grab your Copy of Fat Burning Kitchen

Come on Parth, how effective can this eBook be? Well, an eBook isn’t the solution to your fat troubles. Action is the solution. Apply the advice presented to you in Mike’s eBook, and you’ll make progress. Mike’s advice has helped hundreds of individuals all over the world.

Why Mike’s Customers Know You Will Love The E-Book

“…I am down now to between 7-8% body fat (according to my Tanita scale), have lost a total of 3-4 inches in the waist…”

John before using TruthAboutAbs            John in recent pic (great job John!)

Hello Mike,
Thanks for your ebook Truth About Abs.  I used it in the first 5 months or so this year and had great results!  I attached pictures for you to see the progress I’ve made so far.

Anyway, I am down now to between 7-8% body fat (according to my Tanita scale), have lost a total of 3-4 inches in the waist, lost a total of about 24 lbs, and got my 6 pack abs! I do have a lot of people ask me about weight loss supplements, but I have started telling people to forget it and get your book instead.  Thanks,

John Howlett
President, Healthy-Sunshine, Inc.

“…I looked like “barrel boy” with no definition and a bonafide gut last year. I’m down from 24% bodyfat to 7.4% bodyfat currently! …”

Greg’s results from last year to this year

Mike, I don’t know if you actually monitor this email address, so if an assistant does, please forward this to Mike.

I owe you a lot of thanks Mike. Your program grabbed my attention last year when I was at an all-time (lifetime even) self esteem and physique low.

I’ve been on your program for almost exactly one year now and as you can see from my pics, I’ve completely changed my life. I didn’t do any of those typical holding the newspaper pics, but I did luckily save a couple pics for you.

These pics are from last year to this year. I just want you to know and see what you’ve done for me. Anyway, I looked like “barrel boy” with no definition and a bonafide gut last year.

I’m down from 24% bodyfat to 7.4% bodyfat currently!

I’m so glad I found your program. I’m extremely proud of myself and extremely grateful to you. This is going to sound cliche, but I’ve become the go-to guy around the office for fitness questions and I’ve inspired (not by talk but by action and lifestyle) people around me to quit being so damned disrespectful to their bodies.

This has been a total body (and mindset) transformation — and I haven’t even set foot in a gym. All done at home, with just some of the simple basics you recommended and my own motivation, intensity and dedication — and with NO slow cardio at all.

Lazy no more, and now lean for life,

-Greg S.

“…I did start applying your diet and food recommendations, and even with just that, I’ve already lost 6 lbs (10 lbs to go)…”

Dear Mike,

I thoroughly read your e-book a few weeks ago but have been too busy lately to get myself to the gym. However, I did start applying your diet and food recommendations, and even with just that, I’ve already lost 6 lbs (10 lbs to go).  I finally got to the gym this morning and printed out your e-book to bring with me.

I did some of the workout examples you specified like the one arm snatches, dumbbell swings, staggered lunges and all the ab exercises (from level 3).

Man, that was one of the best and most intense workouts I have had in ages!  I did not waste hours jogging or doing all that other stuff I used to do (which by the way never got me anywhere).  I am so excited to go back to the gym and have your book with me as a personal trainer’s guide.

Thank you so much!

Laura Kawasmi, Brownsville, TX

“…I like the variety and the shorter workouts, as apposed to the long boring workouts and repetitive isolating exercises I used to do…”

Hi Mike. I have just recently started your program and i LOVE it so much.  I just wanted to tell you how fantastic I think your approach and lay out to losing stomach fat is. I’m already feeling the effects of your workouts.  My body feels firmer and fitter and I look forward to the sweat.

Truth be told I was BORED TO TEARS with our usual routine at the gym. Not to mention it wasn’t really getting my stomach flat!!  I love your approach cause it explains everything, and I am a person that needs to know the reasons for why I am doing what I am doing! I like the variety and the shorter workouts, as apposed to the long boring workouts and repetitive isolating exercises I used to do.

Following your program I am certainly getting the heart pumping and the sweat is flowing like I’ve never felt before.  It feels great. Thanks, and I will keep you posted!

Michelle Smith, Ontario, Canada

“…I am well on my way to being in the best shape of my life at 39 years of age…”


I have been on your program for the last three or four weeks. All I can say is WOW! I have been body building for well over 20 years and I can honestly say that you have allowed me to break out of what I call the classical mess of weight lifting.

I have made some great gains and I am well on my way to being in the best shape of my life at 39 years of age. I get a kick out of the Guys at the gym when they see me perform some of your exercises. They often come up and ask what I am doing.

I just tell them, as I struggle to regain my breath, “I’m just mixing it up a bit” and then watch them as they go back and waste their time with bicep curls for the next half hour.

Now I’m trying to get my wife onboard using your program as well. Thank you so much for doing what you do and keep the emails coming. This is the best $39 I have ever spent. Thanks,

Luis Acevedo, Dallas, Texas

“…After a few weeks on your workouts, i can now see lines on the side of my stomach and my abs appearing even more visibly…”

Hi Mike. Just wanted to let you know, your interval and weight training methods in your e-book are working perfect! Before i got your e-book, i could see my six pack abs a little bit. After a few weeks on your workouts, i can now see lines on the side of my stomach and my abs appearing even more visibly. I still have a little fat, but not much at all. Thanks!

Andreas Beirholm, Denmark

“…Yesterday a colleague of mine said, “you’re looking very toned, what are you doing?” I felt GREAT…”

Hi Mike, I’m a 52 year old woman who started your truth about abs program about 3 to 4 weeks ago. Yesterday a colleague of mine said, “you’re looking very toned, what are you doing?” I felt GREAT!! It’s working!!! Thanks Mike, I was one of those 1 & 1/2 hrtreadmillers and couldn’t understand (even though I look good) why I couldn’t get rid of those fat pockets! Now I understand. I will keep you abreast of my progress… Again, thank you,

Cynthia Ward, Locust Grove, Georgia

“…I started taking your advice recently and eventually lost those extra 10 pounds of fat I wanted to lose! …I am 38 years old and now have a 32 inch waist…”

I wanted to thank you for all the advice and motivation you have shared with me in your book & newsletter.  I feel great!  The other day at a family gathering, my family and friends gave me so many compliments.  They told me I looked good and asked me what in the world I was doing to be in such great shape.

I have been working out for about two and a half years but I just couldn’t lose the last 10 pounds of body fat I wanted to lose.  I started taking your advice recently and eventually lost those extra 10 pounds of fat I wanted to lose!  I did it your way which to me is the smart way.

I am 38 years old and now have a 32 inch waist.  It took a lot of discipline but you helped me reach my goal! One of my cousins just looked at me and kept saying WOW! WOW! WOW!

Thanks so much!

Mike Castaneda

“…this program has given me new motivation and kickstarted my results. Thanks Mike!”

Dear Mike,

I just read your Truth About 6-Pack Abs and I think it has some great stuff in it that I never realized before.  I really couldn’t put the book down.  I enjoy the fact that you are not just telling readers what to do with a promise that results will be achieved, but explaining the reasons behind your strategy supported by research.

I have been exercising on my own my entire life, but I really hit a plateau during the last few years, and this program has given me new motivation andkickstarted my results. Thanks Mike!

Pete Maguire, Brookline, Mas.

“…A loss of 7 inches in 11 weeks! …”

Hi Mike

I was searching for a program to genuinely help me lose body fat and get a six pack.  I came across your website and the money back guarantee you offered suggested to me that you believed in what you were offering & not just interested in selling your e-book. Anyway, I made the purchase on the basis that I’d give it a try and if itwasn’t any good I’d ask for my money back.

Before I started with the program I weighed 80kg and my waist size was 42 inches.  After 11 weeks I still weigh about 80kg but my waist size is now 35 inches.  A loss of 7 inches in 11 weeks! Since my weight stayed about the same, that means I gained muscle while losing 7 inches of fat from my waist!

My strength and energy are also improving each week and I’m lifting heavier weights as I progress. Family and friends that haven’t seen me in weeks can’t believe how much leaner and slimmer I look now.

I’m really glad that I bought your e-book and stuck to the programs. I still have a little more body fat to lose, but I can already tell that a visible six pack is just a few more weeks away!

Thank you for all the advice and words of motivation. This entire experience is far more than what I was expecting for my money!


Imtiaz Girach, UK

“…The belly I have been trying to battle is shrinking by the day…”


Thank you for changing the way I workout. After years of fooling myself into thinking I was getting a good workout, your book, The Truth About Abs, has revitalized not only my workouts, but also my life. Working out regularly for over 10 years, I became increasingly frustrated at my lack of progress.

Despite doing over an hour of cardio at least three times a week and lifting three times a week as well, I wasn’t in good shape.  Also, despite my workout attempts, I was also getting what you have termed as the “skinny fat” appearance.

Seeing no outward or inward results, I sunk into such a rut I was ready to quit exercising. That was when a friend recommended yourebook .   After only a month-and-a-half of doing the routines diagrammed in your book, my physical appearance has improved dramatically. Not only that, but my endurance has increased to the point that I can handle a full hockey game and not get gassed. In fact, I get stronger as the game goes on. Just that alone was well worth the $40 I spent.

Following your diet tips has also given me more energy throughout the day. I no longer “crash” halfway through my work day and no longer crave the sugary foods I used to. The belly I have been trying to battle is shrinking by the day. After years of working out, I am only now finally getting compliments for how “toned and ripped” I appear.

Once again, thanks for giving me that boost I so needed in my workouts and for improving my quality of life.

-John Crawford, Collingswood, NJ

“…I’ve definitely been doing all of the wrong types of cardio and the wrong types of strength exercises…”

Mike, I’m truly excited after starting your program. After reading through all of your info, I can’t believe how many things I was wasting my time with or even just doing plain WRONG! I’ve definitely been doing all of the wrong types of cardio and the wrong types of strength exercises as well.

Thanks again for giving me this much-needed education into a very important topic… my health & well being (not to mention looking great also!)

-Sandra Torrez, San Antonio, Texas

“…I finally found something now that works to lose fat and flatten my stomach…”

Hey Mike

I just purchased your ebook about 2 weeks ago and I love it!  The workouts are great – better than any workout I’ve done before.  I’ve been that person who has tried all the fad diets, diet pills, and bought my fair share of infomercial ab machines!  At least I finally found something now that works to lose fat and flatten my stomach!

Thanks for your help,
Amy Brunetti, Chicopee, MA

“…I can already feel my pants starting to loosen …”

Hey Mike,

Just wanted to say thanks for making such a good book. Ive only been using it for about 2 weeks and I can already feel my pants starting to loosen and I have the confidence to go outside without feeling like I have to wear a sweatshirt to hide my gut. Thanks again for your work,

Jason K. C., North Dakota

“…and surprisingly, I can already see some positive changes to my body…”

“Hi Mike

I started your workouts last week, and surprisingly, I can already see some positive changes to my body! I definitely feel these working me better than anything else I’ve tried. I really like the interesting way that you turn a weights workout into a cardio workout as well. I can see already that if I keep on doing this progressively, I’ll surely have my old body shape back in no time 🙂

Ok catch you soon. Thanks again Mike, you’re superb!”

-Ellin Hazrin, Kingsford, Australia

“…i have to say i’ve never had such a good workout…”

Mike, you can use this for your testimonials if you want…

I have to say…You are a genious. Gave 1 of your workouts a go on friday and i have to say i’ve never had such a good workout. I’ve been going to the gym for years now and have been doing 40 solid minutes of quite high level cardio but using just 10 minutes of your style ofinverval training felt like it worked me so much better.

I also used to spend an hour on my abs when i worked out and never really felt it. After doing this workout on friday i really felt like i’d earned my protein shake! Plus I got my workout done much quicker than my old workouts…It’s quite incredible!

Dave Haddow, UK

Pros and Cons of Fat Burning Kitchen


  • Extremely easy to read, understand, and apply
  • Written by two highly qualified experts
  • Exposes lots of blatant lies about the health industry
  • Exposes so called “healthy” foods that are hindering your progress
  • Includes two powerful video lessons that are crucial to your nutritional journey
  • Helps you eat better, and drop weight fast


  • Sometimes the eBook gets too scientific. Not everyone wants to read about the science.
  • For many people, the eBook may tell you things you may not agree with. Change for these people will be tough.

Who Is This Book For?

Every man and woman that wants to lose fat by eating better. Here is a list of people that can benefit from this book:

  • Busy executives that need to eat right at the office, at home, and on the road.
  • Anyone that travels a great deal and is always subjected to bad food.
  • People that want to incorporate a nutrition program into their fitness plan but have no idea how.
  • People that do not want to waste their money on fad diets.
  • People that value their time want to follow a diet that does not keep them from enjoying life.
  • People that want to boost their energy level.
  • People that understand the real way to losing fat is to combine a sound exercise and nutrition program.
  • People that want to focus on attacking the fat problem head on.
  • Fans of Mike Gear’s Truth About Abs program who want to take their conditioning to the next level.
  • Anyone that is frustrated with diet programs that promise the world but offer little.
  • People that want to be strong and healthy members of their community and be the best they can be for their family and friends. We all have an obligation to our society to be strong and healthy members.
  • People that want to spend less time worrying about the right foods to eat and spend more time with their family, friends, and making a living for themselves.
  • People that want a high quality reference tool that they can use indefinitely.
  • People that do not want to spend an arm and a leg for high quality information.
  • People on a budget.

If you order a copy of Mike’s Nutrition program today, then I’ll send you 7 free bodyweight workouts. You can use these workouts when you’re away from the gym, or just too busy to hit the weights.

Here’s how you can get your bonus:

  • Step one – Purchase the Fat Burning Kitchen using the Link Below
  • Step two – Forward you receipt number to

Once I’ve confirmed your purchase, I’ll send you the bonus in your email!

Click here to Grab your Copy of Fat Burning Kitchen

10 Reasons Why You Should Get Fat Burning Kitchen

  1. You want to avoid trial and error.
  2. You want to lose fat effectively and safely.
  3. You want to know what foods to eat and what foods to avoid.
  4. You want a nutrition program that isn’t afraid to go against the grain (literally).
  5. You want to learn how to incorporate a sound nutrition program into your current exercise program.
  6. You want to lose fat dramatically.
  7. You want to know why other people are talking so much about Mike’s programs.
  8. You are hungry for a fluff free book that is pure content.
  9. You want to know what the biggest mistakes you’re making with regards to your nutrition.
  10. You want to make 2010 your healthiest year ever.

Get the E-Book Now!

Look I could go on and on about how great this eBook is. However, Mike already has a solid reputation as a fitness professional and his previous eBook has been received with overwhelming success in the marketplace. I know you are going to love the ebook. If for some inexplicable reason you do not love the book, Mike will give you a full refund.

Bottom line is I now you are going to love the e-book and benefit from it tremendously. If you want to achieve your goals for this year, then this is the nutrition program you need.

Until Thursday, February 25, Mike is offering a 50% discount for this product. So if you want to grab the Fat Burning Kitchen at a discount, then make sure you grab it TODAY!

Stop Wasting Time! Click here to Grab your Copy of Fat Burning Kitchen

Super Busy? Do this Workout

When life gets busy, you naturally prioritize and focus your energy on things that are super important. For those that have a family, this often includes putting food on the table. If you’re a student, it’s going to be your education.

Not everyone will place fitness as their top priority. However, even though it is not your top priority, you understand the importance of exercise for energy levels and overall health.

So what do you do?

How do you workout if you’re super busy?

I posed this question to my twitter followers and received a great, simple answer:


Thanks Cody!

We often feel that we need to go to the gym and follow a complete program, working every single muscle from head to toe. This could be farther from the truth! You really don’t need much to start making some progress with your fitness.

In fact, you can get away with performing just ONE exercise for the time being – until you reorganize your life and finally have some breathing room to include a full exercise program.

The Pushup-Only Workout from HELL

Pushups are tough. They get your heart rate up, they make your chest work hard, and they tone your arms.

This workout is simple. First choose one of these 6 pushup variations. Then, set an interval timer with 30 seconds work, followed by 15 seconds rest. Start the timer, and perform 5 rounds of pushups.

This workout will take you less than 4 minutes. Get into the habit of performing it first thing in the morning, 3-4 days per week. You can even replicate this idea with pullups, kettlebell swings, squats, and burpees.

What are some of your go-to workouts for when you get super busy?