I have incredible news! The Tom’s Holy Grail eBook is available again when you purchase his flagship eBook “Burn the Fat, Feed the Muscle.”

You have until Monday, March 15! This is only available to Shah Training readers, and if you go directly to his website, you will not get the free bonus.

Only through my link, before March 15. So you better hurry fast! You can grab the Holy Grail eBook by click here.

I’ve also written a review about this product that you can read here.

According to Tom Venuto, it’s absolutely impossible to gain muscle and lose fat at the same time RIGHT NOW. You can’t train for a week and put on 2 pounds of muscle and lose 2 pounds of fat within that week.

There is a time for everything. And that is exactly what Tom Venuto talks about in his brand new eBook, “The Holy Grail Body Transformation Program.” You see, gaining muscle mass and losing fat is only possible under certain, critical, optimal circumstances.

If you knew exactly what those circumstances were, you can create a situation where you had complete control over your nutrition and training in a way where it would seem as if you’re actually packing on muscle and losing fat AT THE SAME TIME!

What are these things that you can change and control for greater results? Well, that is exactly what Tom Venuto will reveal to you in his new program. You’re probably wondering why he wrote this eBook if he himself believes that you should focus on one thing at a time – first build muscle mass, then lose fat (or vise versa).

Well, there’s a few reasons why he wrote this program. First of all, he was getting tired of all the claims other fitness professionals were making about gaining muscle and losing fat at the same time.

He wanted to 1) see if there was any actual truth to what they were saying, and 2) if they were lieing to you, he wanted to expose them. It’s important for him to check these guys out because Tom knows that people buying these products are doing so with unrealistic expectations.

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

Obese individuals can still follow typical Turbulence Training workouts. However, they just need to lower the intensity and change around some of the exercise selection.

The main Turbulence Training principles remain the same:

• Use Multi-Muscle Exercises
• Organize them into Supersets
• Use Interval Training for Cardio

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

According to Craig Ballantyne, as long as your doctor approves you for exercise, you’re ready to go. In fact, he’s trained men over 300lbs and women over 225lbs using Turbulence Training principles.

If you are obese, you want to start off with the Introductory and Beginner level workouts included in the original Turbulence Training Manual. In these workouts, 90% of the exercises have you lying down on the ground.

Hence, the workouts will be easier than other TT workouts for obese individuals. But, they’ll still be intense, and they’ll still provide results. If anything, they’ll build up your body so that you can perform tougher workouts.

Obese individuals need to get stronger, and learn how to use and move their bodies again. The best way to accomplish this is to use bodyweight-only movements.

However, many people can barely move. So performing pushups or squats is out of the question. A better alternative would be to use dumbbells to improve overall strength and mobility.

Most people work backwards. They do a lot of cardio to try an melt the fat off, and then try to build up their muscles with weight training. This will only lead to injury.

Craig Ballantyne warns of is steady state cardio. This is especially dangerous for obese individuals. Too much jogging, cycling, or aerobic exercise will lead to overuse injuries.

On top of that, assuming that the Cardio does help an individual lose weight. They’ll be much weaker after the cardio, then before doing the cardio. Instead, do your strength training first, then try and lose the fat with the cardio.

Most likely, if you stick to Turbulence Training guidelines, you won’t need to do too much cardio. Craig’s workouts help boost your metabolic rate. Your metabolic rate is a measure of how many calories your body burns through out the day.

Most obese individuals have very slow metabolic rates. And fat is not very metabolically active. In fact, it takes more calories to maintain a pound of muscle than it does to maintain a pound of fat.

So, putting on muscle will help you lose fat in the long term. There are three things that boost your metabolic rate with regards to exercise:

• The workout itself
• The post-training oxygen consumption following the workout
• The addition of lean muscle mass

I already mentioned how adding lean muscle mass helps you boost your metabolic rate. Now lets take a look at the other two methods:

When you train, your body needs energy. They also produce heat, which is a by product of muscular contraction. The more muscle tissue involved in the exercise that your performing, the more energy is needed and more heat is produced.

This is why Craig Ballantyne sticks to compound, multi-joint movements. After your training, your metabolism will be elevated to help your body recover from the intense workout.

Some studies state that your metabolism stays elevated for up to 48 hours after an intense workout. Regardless of the number, if you train with a Turbulence Training workouts 3 days a week, you’ll be leaner in no time.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

• Click here for Turbulence Training Original workout Review
• Click here for Turbulence Training ab Workouts
• Click here for Turbulence Training for Muscle Mass
• Click here for Turbulence Training Bodyweight Only Workouts
• Click here for Turbulence Training for Women

By Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

Building Muscle Fast is all about intensity. Muscle builds as a result of stimulation causing enough stress that the muscle is forced to adapt and grow. Usually this is performed by lifting weights within a certain rep range. The most common one used by bodybuilders is within the 10-12 range for most muscles although larger ranges such as 15-25 may be used for the legs and abs.

Of course the most intense weight lifting exercises involve isometrics, where the resistance is so great no movement takes place. Nothing gets results faster and by the time you’ve finished reading this article you’ll know why.

Of course if you want the most detailed and thorough explanation and step by step photos and comprehensive instruction check out 7 Seconds to Build A Perfect Body, my 7 week course using the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

The reason bodybuilders work within the above 10-12 rep range is to fatigue the glycogen stores in the muscle tissue (its energy reserves) and cause slight tearing of the muscle tissue due to increased blood flow. This minor damage causes the muscle to breakdown and rebuild itself stronger and bigger.

If you are putting on about 1/4 – 1/2lb of muscle a week you are doing really well.

The funny thing is this, most bodybuilders and weight lifters are making a terrible terrible mistake. The do all these repetitions and sets (another series of repetitions) to fatigue in the last one or two reps. That is NOT Building Muscle Fast. Everything else is done in order to tire the muscles sufficiently so that the last rep squeezed out produces the stimulation.

The reason I say this is funny is because it is a misunderstood and very old fashioned concept. There is a much quicker way. Imagine doing that last burning rep where you get all that benefit and muscle growth FIRST. Before I explain that a little more I’d like to briefly mention the concept of muscle fibre recruitment and intensity.

In order to lift heavier weights with any given muscle the body recruits more and more muscle fibres. When these muscle fibres are stimulated the muscles contracts harder and is capable of lifting more. Depending on the position of the muscle it can contract a certain number of fibres. For instance the muscles of the chest – the pectorals, can’t contract fully while your arms are stretched out, like at the start of a dumbbell fly. That is why it is often a struggle to initially lift a weight up from a resting position (that said people STILL do it).

The more fibres you contract the heavier the weight. The heavier the weight the more intense the contraction. The more intense the contraction the more muscle growth occurs. Nice and easy, simple. So why do so many bodybuilders waste their time lifting weights they can lift 10-12 times? Wouldn’t make more sense to lift a heavier weight only 5 times? Or perhaps a super heavy weight once?

It would, but there are limits. To explain I’ll use my own lifts. In a bench press for instance starting from a stretched position I can lift 150 lbs for ten reps. Lifting once my maximum is 220 lbs. In a strong range near full contraction I can lift 300lbs. Using advanced Isometric techniques and specialised equipment to ensure safety I can lift 405lbs. Which is the most intense and which stimulates the most muscle growth?

The answer in both cases is the 405 lbs lift. When I do this I am shaking everywhere as my muscles fire and exhaust themselves. Each and every muscle is strained to the maximum output possible and the result is massive muscle growth. My lifts go up 10 -15% each workout. That means the next time I do this lift I will use 445 lbs. When was the last time you saw that much increase in strength?

The secret to Building muscle fast is to lift to your maximum potential every time. This is incredibly intense and not for the faint at heart. When you lift like that you must also increase the time off between your workouts to aid in recovery. Muscles aren’t made in the gym – only stimulated. Real muscle is built when you are resting and most when you are a sleep. So you need to take more time off and spend less time in the gym.

Finally diet is also of crucial importance. If you are not eating enough to support building muscle fast – you won’t build much of anything except your injury list.

You can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

All the best,

Paul J.O’Brien

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

www.Strong-in-7-Seconds.Com

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About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com

Muscle is very important. I’m not talking about the kind of show muscles that bodybuilders carry around. I’m talking about, good, functional muscle that helps you lose weight and improve your daily life. If you didn’t know that every thing that we do in our daily lives requires some form of muscle activation, than I’d say you’ve been sleeping under a rock.

In order to build lean muscle mass, you need to train it at a high frequency. I personally prefer high frequency training as opposed to lower frequency training simply because lower frequency training requires more work than high frequency training. Continue reading

Image by jamingray

There is no shortage of new training routines, techniques, and programs that claim to be the next big thing. After Crossfit, people have been jumping on the bandwagon to creating high intensity routines for an extremely niche market: Mixed Martial Arts. One such program is Caveman Training. Caveman training was conceived by Scott Ramsdell, owner of Athletic Performance Inc. (API), based in Minnesota. Here are three main things you need to know about Caveman Training before we continue:

• Caveman Training combines traditional and novel strength and conditioning exercises to create a program that Continue reading

Man Boobs. You hate them. I hate them. We all hate them. Got that covered? Good, now lets figure out how to get rid of them.

Image by angryaussie

There is a secret method out there to get rid of those man boobs. But before I tell you guys about it, I just want to mention to you how brutal this method is. Ready, here I go: It’s Brutal!Brutal but effective.

The superset. There really is no secret here. The word has been used many times. Many trainees implement the technique, but not enough. One of the most stubborn regions for men is the chest area. Hence the term, Man Boobs. Continue reading

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I have come across one of the most insane bodyweight routines ever. I’m not joking here. This isn’t some infomercial bluff. I’m serious. This bodyweight routine will make you puke!Here it is: Continue reading

For years, we’ve been bombarded by sleazy infomercial marketers about how we need to purchase their products if we want to lose weight and put on muscle in the comfort of our own homes.

I say, forget the infomercial products. I’ve come up with 8 things you absolutely need in order to design the perfect home fitness program:

#1: Minimal Equipment Necessary – This flies in the face of all those infomercial marketers. The idea Continue reading

Research is very important in your quest to improve with bodyweight training. The following are some research tools you can use to improve your fitness levels.

Some of these resources are free, and others are not free. Lets go over a few free ones first. The first free resource is your own training diary. If you do not have a training diary, then start one right now!

How to Start a Exercise Diary

Here are a few things you need for a successful training diary: Continue reading

I’ve been getting a lot of great questions from Shah Training readers. Lets address some common questions:

Question: I have trouble with most bodyweight programs out there because I can not do a single push-up or pull-up.

Answer: The following videos present simple exercises and variations that you can perform:

Pushups:

Pullups:

Jumping Pullups

Negatives

Pullups and Hold

If you do not have access to a pullup bar:

Question: Some of your workouts feature levels from 1 to 10. How do I organize these levels into a progressive workout?

These levels have been seen in the following posts:

• Obese? Here is a Really Simple Exercise Routine You Can Follow
• Burpees: The Most Intense Bodyweight Exercise?

Each level is one workout. Each level means that the workout is getting harder and harder. There are a number of ways to use this training method:

1. You can focus on each level, once a week. So if you’re training 3 days a week, you can do level one three times in one week. Then do level two the following week. This is a great option for beginners, but it can get really boring really fast.
2. You can also stick to each level until it becomes easy. So lets say for the first level, it takes you two attempts for it to become easy. On the third workout of the week, you’d do level 2, since level 1 is now too easy for you. This style of training is probably the best way to make steady progress without burning yourself out.
3. Last option is to perform a different level each workout. So in a 3 day per week program, you you’d be completing the first three levels in the first week, the second three levels in the second week and so on. This is probably the toughest method and best for intermediate/advanced trainees.
4. There is on more option, and is suitable for advanced trainees. Perform each level once per week. For the other two days, perform a different workout. This gives you a chance to work on multiple goals at once. For example, onMonday you can focus on increasing your pullups. On Wednesday would be a pushup day. And on Friday would be a lower body day.

Question: None of your programs are suitable for my needs. Can you design a program for me?

Designing a program for you takes too much time, and at the moment I’m not doing online personal training. I will, however, walk you through designing your own program. I recently did just this with a reader who came up with a great program all by himself:

• Planks
• Lunges
• Squat Jumps
• Jumping Pullups
• Pushups on Walls

His weakness were the pushups and pullups. When you take the time to write your own program, you see it as your own, customizable routine. Using the progression methods I’ve introduced in my article “Sore Muscles = Progress? NOPE – 8 Ways to Progress with your Workout Without Muscle Soreness “, he’ll be on his way to performing full pushups and pullups in no time.

Question: Do you actually follow the program that you post online? How do you Progress with them?

No one’s asked me if I actually perform the program I post online. But I think it’s important to share this: The workouts I post online are all either workouts that I have done before, or modifications of those workouts. The primary way that I measure progress is time. I care about completing a workout in a shorter period of time, although I understand the importance of moving onto more difficult movements and adding external resistance. But to show you exactly what I do and how I progress with them, I’ve started my training journal online. You can find it here.

Question: I want to download your free manual, but I don’t want to sign up for your email newsletter. However, I do want to receive updates from this website. Do you have an RSS feed?

There are two ways of getting my manual: email newsletter and twitter. You can either sign onto my email newsletter, then unsubscribe when you receive the manual, or simply follow me on twitter. Details are here.

I do have an RSS feed. Details for the RSS feed are here.

Shoot me your Questions

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I’ll answer all questions as long as their specific and sincere. These are the questions I hate and will delete immediately:

• Hey, I need help setting up a program. Can you help me?
• My goal is fat loss and I’m trying to lose 10 pounds as fast as possible. Can your help?
• What are some fat burning foods?
• Can you suggest a really good diet plan for me?

Here are some guidelines to ensure that your question will be answered:

1. Be as detailed as possible. Don’t worry if the email is long, I’ll read it.
2. Search on this website before asking your questions. Search tab is on top right hand corner of site.
3. Explain your weaknesses and present clear goals.

I love to connect with my audience. If I’ve helped you in any way, please keep me posted on your progress. I also love hearing about how one of my workouts have helped you out. Send all your questions to shah@shahtraining.com.