Girls, Do You Want a Firm Butt & Lean Legs?

Posted on February 11, 2011 by admin

Hands up if you want to know the best exercises to firm up your butt?

Keep them up if you want the best interval training programs to burn fat from your legs?

Good, because I’ve got them here for you today! All thanks to Women’s Health magazine contributor, Craig Ballantyne (he’s also designed workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a female-specific “Booty Lift” program for a personal client. And while that program did alright, he spent an entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt-firming phase to the program.

So he’s added 3 new workouts & some booty-building exercises to the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step-ups, and reverse lunges.

And Craig subbed in more bodyweight exercises so you don’t need to use dumbbells as much for the rest of the workouts.

Some of the new exercises you’ll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you’ll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fat in research studies.

And to celebrate the re-release of the TT Booty program, Craig has put together an amazing special offer just for you.

You’ll get all of these for free…

1) The NEW “TT Bodyweight Cardio 3″ Workout
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member’s Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) Turbulence Training for Fat Loss Program

…when you get the TT Booty program for only $19.95.

(That’s $10 less than if you were to buy TT Booty on its own!)

I think that’s an easy choice, don’t you?

Click right here to get this amazing special offer today or copy and paste this link in your browser

http://danielmunday.com/booty

I can highly recommend Craig Ballantyne’s workouts – he basically set the scene for the intervals market a few years back and was doing these when people were still training people the old aerobic fat burning heart rate zone way.

His programs are something that I have used in my workouts and adapted over the years and I know you won’t be disappointed.

Especially when it’s less than $20 (ends on Thursday Feb 10 at midnight EST) .

Just see this transformation of one of Craig’s members:

Big difference right!

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Body Building Mistakes When Trying To Put On Muscle Mass

Posted on January 28, 2011 by admin

This is a guest post by Vince Delmonte, author of the NoNonsense Muscle Building Program.

Vince believes there are 5 big body building mistakes that people make when trying to put on muscle mass and I’m going to let you in on his little secrets today.

If you don’t know who Vince Delmonte is, he is the guy formely known as “Skinny Vinny” – check out his before and afters below:

Vince Delmonte Before

Vince Delmonte After

So what he has to say works.

Mistake # 1: Workout Like A Pro Body Builder

Imitating the “get big” routines of pro bodybuilders, found in bodybuilding magazines and websites will only work if you already have the same genetics as them – and who does – not many people!

Mistake # 2: Train Longer to Build Bigger Muscles

For the average person, more training does NOT equal more muscle. In fact, spending hours in the gym is not only stupid and dangerous but it may have the opposite effect on you.

Your body builds muscle while you are resting!

Mistake # 3: Using Pills & Powders to Build the Body of Your Dreams

You don’t need overpriced supplements or weight gain shakes to pack on muscle. You need solid training and healthy, inexpensive, natural, flavorful foods that will feed your muscles properly.

Mistake # 4: Believing Steroids are Safe and Harmless If Done Responsibly

Steroids are risky and often lead to abuse and the negative effects are well documented. Not to mention the expense.

Mistake # 5: Believing Magical Exercise Gizmos Will Build Muscle

Your beach body is not going to be built on silky smooth machines and bogus exercise equipment like the Bowflex, Total Gym or the Weider Max 5000. Vince believes that most machines are a complete waste of time.

So there you have it – Vince’s big 5 mistakes.

If you want to discover more about how Vince Delmonte can help you add some size to your frame watch the short and informative video that he has on his No Nonsense Muscle Site.

Vince has shown that you don’t need good genes and drugs to get bigger.

Just smart training and smart eating.

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Warning: Never Eat This Salad Dressing

Posted on January 26, 2011 by admin

So what is the salad dressing that you must never eat if you want to burn belly fat?

Well I’m going to let fat loss expert, and author of the respected Truth About Abs Program, Mike Geary to give you the heads up.

Over to you Mike.

by Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist

Author – The Truth About Six Pack Abs

If you want to eat truly healthy, support your fat loss goals, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing.

I personally NEVER buy pre-made salad dressings from the store anymore, and here’s why:

1. Almost all store-bought salad dressings contain fairly large amounts of high fructose corn syrup (HFCS). Unless you’re in a health food store, it’s almost impossible to find a salad dressing that doesn’t contain large amounts of HFCS.

2. Almost all store-bought salad dressings contain heavily refined soybean oil and/or refined canola oil… both of which are VERY unhealthy.

Yes, that’s correct, canola oil IS unhealthy, despite the marketing propaganda you’ve been fed claiming that it’s healthy.

Due to the refining process of both soybean or canola oils, the polyunsaturated component of the oils is oxidized and makes these oils very inflammatory inside your body.

In addition, soybean oil is WAY too high in omega-6 fatty acids which throws your omega-6 to omega-3 balance out of whack.

We know that olive oil is healthier, but when it comes to store-bought dressings… Even salad dressings that claim to be “made with olive oil” on the FRONT label are deceptive, because if you read the ingredients on the BACK label, they are almost ALWAYS made of mostly refined soybean oil or canola oil as the main oil, with only a very small amount of actual olive oil as a secondary oil.

Thanks Mike, so there you go – stay away from the salad dressings!

Personally I like to add either freshly squeezed lemon or lime juice or virgin olive oil on my salads for a bit of extra zing and I highly encourage you to do the same.

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3 Foods To Stop Eating Right NOW!

Posted on January 21, 2011 by admin

I’m sure you’d agree that nutrition can be a confusing topic in this world of mis-information and one of the hardest things that my clients struggle with how to plan their own healthy eating plan.

After all, even so-called “health experts” constantly contradict each other with which foods are healthy and which foods are silently making you fatter.

That’s why we wanted to introduce you to one of our most trusted fitness and nutrition experts, Mike Geary – the author of the popular Truth About Abs Program

On Mike’s website, he’s going to show you some interesting info, such as:

* 3 so-called “healthy” foods that you should STOP eating…they are silently making you gain more stomach fat

* At least 2 foods you probably thought were “unhealthy” that can actually HELP you to fight abdominal fat

* Unusual types of workouts that are MUCH more effective than standard “cardio”

Go here to learn about 3 foods to STOP eating


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3 Bodyweight Exercises To Blast Your Belly Fat Away

Posted on December 13, 2010 by admin

Craig Ballantyne, the creator of the Turbulence Training workout phenomenon has 2 abs exercises that will help you burn belly fat fast. I’ve also added one more that will help you along your road to a smaller waist.

Here are 2 superhero Spiderman ab exercises, a pair of unique bodyweight exercises you’ve probably never done before; Spiderman push-ups and Spiderman lunges/climbs.

For the Spiderman push-up, you want to start by getting into a regular push-up position. As you come down, bring your knee up to your elbow, back down, and then alternate sides.

To perform the Spiderman push-up exercise correctly, try to keep your body in a straight line and minimize the rotation in the hips. You should have good mobility in your hips which will allow you to do this exercise.

This is a very difficult push-up when done with proper form because when you bring your elbow to your knee you are going from 4 stabilizing points to only 3.

This video shows how to do a spiderman push up correctly.

Therefore, you are increasing the stress load on your body, as well as workingyour abdominals.

A hard exercise to perform, the Spiderman push-up is a great total body exercise.

The Spiderman lunge or climb as it is more commonly known amongst my readers is another bodyweight exercise that has a tendency to cause confusion.

(NOTE: This is the second exercise demonstration in the above video)

To do this exercise, get into the top of the push-up position, keepyour hips down, and bring one foot up right next to your hand. Return your foot to the original position and then alternate sides.

For beginners or those with poor flexibility, be careful not to overstretch in this exercise.

For example, I would suggest to beginners to only bring your foot up half way, and as your mobility increases, slowly work your way to bringing yourfoot up right beside your hand.

The purpose of the Spiderman climb is to keepyour abs braced, and to work your abdominals for endurance.

So that is the Spiderman push-up and the Spiderman lunge, the two superherobodyweight exercises.

Get your free sample bodyweight and home gym workout to burn belly fat, flatten your stomach, and work your six-pack abs at: http://www.ttworkouts.com or click here to visit the Turbulence Training site.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. Discover more bodyweight exercises in fitness boot camp workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Now, I’m going to add another superhero spiderman workout.

This is a favourite of mine.

I call it the Spiderman Twist.

To do Spiderman Twists you start in the push up position as for the other exercises.

Then you twist your left knee across towards your right elbow and your right knee across to your left elbow (or as far as you can reach).

This exercise really works your oblique muscles down the side of yourmidsection – these are commonly referred to as love handles!

Spiderman Twists Demonstration (comes in at 43 secs in the below video)

If you follow the above 3 spiderman exercises instead of boring crunches, you are sure to be blasting your belly fat away and getting rid of your love handles for good.

Let me know how you go!

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Do Diet Soft Drinks Make You Gain Weight & Get Fat?

Posted on November 16, 2010 by admin

This is a guest article from Mike Geary – the author of the Truth About Abs program.

We all know by now that soda (aka “pop” in some areas) is one of the most evil things you can put in your body… the nasty chemicals, the gut-fattening high fructose corn syrup, and a myriad of health problems caused by this carbonated cocktail worshipped by those that don’t care about their health or body.

Since you’re one of my subscribers, I know that you actually do care about your health and the appearance of your body.

Surprisingly, many people falsely believe that “diet” soda is in some way a good thing for losing body fat. In fact, I hear people all the time proudly state that they eat so healthy and only drink diet soda.

So let’s set the record straight…

There is NOTHING even remotely healthy about drinking diet soda.

Are Diet Soft Drinks Really A Better Alternative?

In fact, I’ve even seen several studies that showed dedicated diet soda drinkers got even FATTER than their regular soda drinking counterparts.

Here’s some findings from an 8-year University of Texas study that I had read…

An excerpt from the study author:

“What didn’t surprise us was that total soft drink use was linked to overweight and obesity,” Fowler tells WebMD. “What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.”

“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

Ok, as if we didn’t already know how bad regular soda was for us, and now they’re showing us studies that diet soda makes us even fatter than the already bad stuff!

There’s a lot of complicating factors as to why this occurs…

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.

Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I’ve said this all along, but the bottom line is that if you’re serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can’t avoid them.

So what is a good alternative to diet sodas?

The best alternatives are good old water with lemon or unsweetened iced teas… you have plenty of options with teas – green, white, black, oolong, red… be creative in making your iced teas and you’ll enjoy it more. Plus you’ll get a more diverse array of antioxidants.

Truth About Abs Program

If you don’t already have a copy of the Truth About Six Pack Abs program, read below…

Recent TruthAboutAbs Reader Review

“Hi Mike,

A few months ago I bought your Truth about abs ebook with my wedding in mind. Anyway, I was procrastinating getting started and kept putting it off. Then, a few weeks ago I finally got started on your program. I had previously been going to the gym doing the boring machines and the tedious running etc etc.

After reading your book, one day, I picked up a pair of free weights, a medicine ball and got to work… I’m amazed, I’m more than amazed, I’m totally blown away!! I now refuse to work out on machines anymore; I do HIIT on the rowing machine instead of running (I HATE RUNNING).

I work out 4 times a week for 30-45 minutes and I have seen the biggest results EVER! I feel fantastic, I’m starting to lose this ugly big belly, I’m developing and defining my arms, shoulders and back and butt! And all of this, really after only a few weeks of your method of training. I haven’t even worked through the whole book yet, or all the exercises yet and as I discover them I work them into my routine!

Thank you for a wonderful book and product. People are still a bit skeptical when I tell them about the weight training and other workout methods you use, but I know I’ll win them over when they see my results!

Regards from South Africa,

-Libby”

Don’t be lazy… be like Libby, and get results!

See more reader reviews of the TruthAboutAbs program and get started.

If you are unsure if the Truth about Abs program is right for you, visit the page for frequently asked abs and fat loss questions about the program.

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How To Lose Up To 20 Pounds In Only 6 Weeks

Posted on November 10, 2010 by admin

This is a guest post by Craig Ballantyne – the creator of the Turbulence Training weight loss system.

It is truly AMAZING how you can change your body in less than 6 weeks.

It truly is.

In fact, in the recent Turbulence Training Transformation Contest, the male winner lost 20 pounds of fat and our female winner lost 19 pounds in just six short weeks.

Another Happy Turbulence Training Transformation Success Story

But of course, you won’t change your body with a bad diet while relying on the “cardio confessional” to burn it off.

After all, each one of those lil’ mini chocolate bars that you gave out for Halloween probably contains about 50 calories.

You’d have to jog for about 5 minutes at a slow cardio pace to burn that off.

And who are we kidding, NO ONE – not even me – eats just ONE of those little chocolate bar critters.

One of my friends posted on Facebook that he had 18 (!) of them by late Sunday evening.

Uh-oh.

That’s 900 calories…or about 90 minutes of slow “yogging”, as Will Ferrell called it in the cinematic classic, “Anchorman”.

Want more bad news?

According to Men’s Health magazine:

- 67 minutes of jump rope burns 920 calories (only Rocky would like this)
- 90 minutes of chopping wood burns 1000 calories
- 2 hours of backpacking burns the 1000 calories

And according to a random website, it would take a 200 pound guy over 70 minutes on the elliptical machine or 2 hours of hard landscaping to burn 1000 calories.

Then again, does all that cardio “really” help fat loss?

If you climb on the “cardio confessional” on a Monday morning after Halloween, or Thanksgiving, or Christmas, or any weekend of excess, can you really beat the fat with cardio?

The answer, sadly, is no.

Actually, that’s not sad. That’s GREAT news.

You are FREE of the cardio confessional forever!

After all, our Transformation Contest winners don’t do endless cardio.

Another Happy Turbulence Training Transformation Success Story

Plus, as I’ve mentioned before, research shows that regular cardio doesn’t really help with fat loss.

1) One study found that 300 hours of cardio per year helped men lose only 6 pounds (and women lost only 4 pounds). So that’s about 50 hours of cardio per pound of weight lost – at BEST!

(Reference: Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

2) Another study found SOME folks start eating MORE when they start a cardio program. These folks end up gaining weight on aerobics.

(Reference: International Journal of Obesity 32: 177-184, 2008).

So if long, slow, boring cardio doesn’t work, what’s left for to burn fat?

The good news is that we have an answer:

Total body workouts and interval training.

One study showed interval training was better than cardio at burning belly fat (and cut the workout time in half).

Plus, yesterday I discovered another research study from the British Journal of Sports Medicine (2010: 44) that found interval training increases fat burning.

In the study, British scientists from the University of Birmingham had subjects do 6-weeks of interval training three times per week.

The subjects decreased their body fat with interval training and were able to burn more fat during exercise – plus they improved their “insulin sensitivity” – an important health measurement.

The researchers concluded:

“The results obtained for the first time provide evidence to suggest that interval training is also a time-efficient method to improve whole-body fat oxidation, body composition and insulin sensitivity in young, sedentary males.”

Exactly.

So if you want the proven diet and exercise program that will help you lose up to 20 pounds in just 6 weeks, get started with the Turbulence Training for Fat Loss program that helped these Transformation Contest winners.

See more of Craig Ballantynes successful body transformations

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2 Foods That Will Stop You Burning Belly Fat

Posted on November 3, 2010 by admin

The chances are high that if you were to believe everything that you read in the media about what we should be eating to burn belly fat you would end up one very confused person.

Why? Because you might read one thing and then hear the exact opposite advice in the next paragraph. I know because I’ve seen it many times in well known newspapers.

So, if someone like me, who has been around the fat loss world for a while, can get confused I can absolutely understand why the average person in the street give up in frustration because they just don’t know what to believe.

Well let’s change things today.

I’m going to share with you 2 foods that are considered healthy by most nutritionists and I’ll prove to you why you are better off without them as part of your healthy eating plan.

No No # 1 – Snack Bars

These have many different names – breakfast bars, snack bars, nut bars, protein bars but they are all the same thing. They pretend to be healthy because they have nuts in them or because they have grains in them.

Sure, nuts are definitely a great food. In fact, they are a super food that contain many nutrients that are beneficial to our everyday living as well as our fat loss results.

But just because nuts are in these bars doesn’t make them healthy. It reduces the impact of the normal nutrition benefits that nuts have.

And don’t get me started on grains – these are not a health food that you should be including in your healthy eating plan.

The real killer is the sugars that are added for a bit of taste to all of these bars.

In some countries corn syrup is added too. You wouldn’t exactly call that a healthy food option now would you?

You should also be wary of breakfast bars. They are just a sugar hit in a wrapper. Processed cereals do not make a healthy snack and they definitely don’t make for a healthy breakfast.

So if breakfast cereals are not healthy then why would breakfast bars be a good choice on the run? Trust me they’re far from it.

The thing with these snack bars is that they are going to give you a massive sugar hit. You probably know what comes after a massive sugar hit don’t you?

That’s right. A bigger down where your blood sugar levels are going to crash.

No No # 2 – Anything With The Words Diet, Lite or No Fat:

These foods are definitely not healthy for you. In fact they are just processed bits of evil that are making people fatter and fatter every day.

What happens with all of these diet foods is the fat is taken out of whatever you are eating and replaced with artificial sweeteners and sugars to supposedly make it healthier for us.

That’s the first mistake – fat in a food is where your taste is and also what fills you up.

And when you take out the fat you have to replace it with the flavours and sugars to give it some taste.

The downside of this is that unlike fat, sugar does not fill you up.

It stimulates your body to crave for more and more, meaning you eat more and more. End result is your wait gets bigger and bigger.

This simply does not happen when you eat natural foods that have their natural fat content.

So put a line through diet foods like diet yoghurt, lite hommus etc and you’ll be on the right path.

I can guarantee you that if you stop eating these two so called ‘health’ foods and you will be well on the way to achieving a healthy eating plan that will strip the inches of belly fat away.

And if you need help with a program to follow to I recommend this burn your belly fat program

To discover more tips for a flat stomach and some useful yet unusual ways to get your waist to where you want it to be, simply watch the free video that shows you all you need to know only at the Truth About Abs website.

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Bodyweight Cardio Is A Great Way To Get Six Pack Abs

Posted on October 29, 2010 by admin

Craig Ballantyne, the creator of the Turbulence Training workout series has a bodyweight exercise version of his popular workouts and this video gives you a demo of what is possible just from bodyweight only.

If you are looking to achieve six pack abs don’t just brush off the idea of bodyweight training.

It is not just for mugs and for the weak. Some of these exercises are tough one.

WARNING: No equipment needed whatsoever!

If you like that video, Craig has a $4.95 trial of his Turbulence Training workout system where you can test drive it for the first 21 days and get change out of $5.

Ideal if the idea of grabbing an online fitness product leaves you a bit uneasy at first.

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Is This The Best Abs Exercise Ever?

Posted on October 27, 2010 by admin

If I asked you what the best abs exercise is of all time what would you say?

Sit ups? Crunches? Hover holds? Or something else totally different?

I bet if I asked 1000 different people you could reliably expect that the majority of people would no doubt say sit ups or crunches.

And if that is your answer too, after reading this I want to show you why they are definitely not the best abs exercises.

The answer is an exercise that works more than just your abs. In fact I’m going to give you two choices.

One exercise requires weights and the other is perfect if you have nothing to use except your own body weight.

# 1) Best Bodyweight Exercise

The best abs exercise using nothing but your own bodyweight is without doubt a decline push up.

A decline push up is a lot more challenging then a regular push up because your feet are elevated higher than your head.

Normally you’d use a chair, table, bench or even your lounge. They all work and they are amazingly effective.

If you do this exercise correctly you will find that your abs are burning for days afterwards!

But the benefit lies not only in your abs. You will feel it in your chest, shoulders, triceps and even your upper back muscles. That is hardly a muscle in your upper body that misses out.

This is how you do a decline push up.

# 2) Best Exercise Using Weights

In my book, the best abs exercise to help you get six pack abs when you have access to weights is another exercise that is a little different.

I’m betting you know of a squat right?

Everyone knows that but let’s crank it up a notch with an exercise that really cranks it up on your abs.

I’m talking about a one arm squat where you hold the weight (like a kettlebell or dumbbell) in one hand and perform a squat as per normal.

With the one arm front squat you’re only holding a weight on one side of the body so you are actually lopsided. The free arm just rests by your side.

The intensity when you do this is though the roof!

All of your ab muscles have to switch on and work harder and your oblique muscles (you know the ones at the side of your midsection) have to really work hard to keep your whole body strong.

Your end result is a super hard abs workout that will not leave you disappointed.

And of course, like a normal squat you’re also working your quads, butt, hamstrings and even your arms and shoulders will switch on with the side holding the weight.

The big take home point here is to realise that the best abs exercises can actually be the exercises that work everywhere else in your body too.

To discover more tips to help you get a six pack and some useful yet unusual ways to get your waist to where you want it to be, simply watch the free fat loss presentation onlyavailable here

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