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Contents

Introduction ............................................................................................................................. 3

Secret # 1 - Set Goals ............................................................................................................ 4

Secret # 2 - Picture Yourself................................................................................................. 4

Secret # 3 - Make a Plan ........................................................................................................ 6

The Exercise Program ........................................................................................................... 7

The Exercises ....................................................................................................................... 7

Cardio-Vascular Exercises .................................................................................................. 8

Secret # 4 - Condensing the Workout ................................................................................ 9

Secret # 5 - Muscle priority system .................................................................................. 10

Remove All Those Barriers to Your Program ................................................................. 12

Fitness Equipment ............................................................................................................... 12

Free Weights, Machines or Push-ups? ............................................................................ 13

Bodyweight Resistance Workout ...................................................................................... 15

Nutrition: The Other Half of the Equation ....................................................................... 18

Foods to Avoid .................................................................................................................... 18

Secret # 6 - Fat Burning Foods and Super Foods A necessary part of any diet. . 19

Secret # 7 The Bodybuilders Lose-the-Last-of-the-Fat Program ............................ 22

A Summary ............................................................................................................................ 24

Recommend Reading: ......................................................................................................... 25

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Introduction Wouldnt it be wonderful if there was a pill that could be taken that would take the

place of all the exercising and dieting undergone to achieve the ideal body?

Unfortunately there isnt however, so anyone wanting to look their very best and

be their most fit must incorporate a routine of exercise and proper nutrition into

their daily lives. It doesnt have to be drudgery, nor is it an insurmountable task

to be fit and healthy. It is a conscious choice than anyone with the slightest bit of

willpower and initiative can make and be all the better for it.

In the beginning, exercises were developed for specific purposes; to throw a rock

harder, to throw a spear farther, to thrust a sword more forcefully, to pick up and

carry more weight and to work harder and longer. Over time the need for these

activities was no longer necessary for daily survival. At some point the exercises

evolved into bodybuilding for the purpose of looking good. Being fit and trim

became the goal of many exercisers. The lack of physical demands for most

modern careers, coupled with the availability of high caloric foods, has meant

that exercise and nutrition are very important to maintain good health in our

modern era.

Modern fitness has become a science that has grown from the experiences of

athletes and bodybuilders over the years and from the studies of nutrition

developed by sports physiologists, biologists and medical practitioners. Their

intent has been to maximize physical potential of athletes. Healthy, natural diet

supplementation, sports physiology and technically advanced equipment and

training techniques provide the modern athletes, and bodybuilders with the tools

to maximize their muscularity, fitness, health and good looking bodies.

The intent of this e-book is to provide seekers of fitness and health with some of

the basic rules of diet and exercise in order to achieve their maximum potential in

appearance, strength, endurance and good health. There are many approaches

to these goals, but the seven secrets to your ideal body detailed herein are

tried-and-true, gleaned from many years of experience by countless athletes,

bodybuilders and fitness professionals. These training and nutrition secrets will

advance you to your goal of a trim and fit physique or sexy figure. Whether you

are a serious bodybuilder, just want to be as fit and trim as possible, or are

somewhere in between, there is something for you in this book. Most of the

secrets herein were accumulated from exposure to a wide variety of fitness,

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exercise, athletic and nutritional information from a myriad of experts in each

field. Some of the data is from scientific research, but a lot of it has come from

trial-and-error learning and experimentation by fitness gurus.

Secret # 1 - Set Goals Would you start out on a road trip without a map? We are not all as

adventuresome as Captain Cook, Magellan or Columbus, so we must have

something to help guide us on our way to good health, fitness and a great looking

body. Our roadmap is a series of goals with the final one at the end of the road

being the aforementioned health, fitness and great body. Establishing the

purpose (goal) of our endeavors is essential in providing a benchmark for

measuring progress along the way. Picture it like a ladder with each rung

upwards representing an achievement. It is most important, however, to know

where we want to go, why we want to make the trip and how we are going to get

there. In essence, our goals are a critical part of the plan for our body.

The training plan you develop should include regular exercise, for both strength

and cardio-vascular health. Nutrition is the other side of the coin and is equally

important to bodybuilding and fitness. A proper diet is necessary for the repairing

and building of muscle tissue, as well as the energy to perform the exercises that

tear down the muscle fibers.

A written record or ledger should be kept to track all activity. The ledger should

be set up with the personal data recorded - height, weight and measurements -

for the beginning, the transition period and the end. A record should be made of

the exercise program; the exercises performed, the weights used, the

repetitions and sets completed and the progress youve made; and the

nutritional data; a detailed log of everything consumed. In this manner, you the

exerciser are kept very aware of your actions, both negative and positive, and

you are better able to control and direct your total fitness program.

Secret # 2 - Picture Yourself Take an old picture of yourself when you were as fit and trim as you want to be

now and post it where you will see it frequently. If you dont have a picture of

yourself, find one in a magazine or on the internet that looks the way you want to

look. Several times during the day, look at that picture and spend several

minutes visualizing yourself looking like that. Do this when you first wake up,

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before your workout and at bedtime, as these are good times for meditation. In

this manner a visual goal is established both in your conscious and subconscious

minds. This is important because it will accelerate your progress and increase

your results.

Mental visualization is a very strong tool. Maxwell Maltz, MD, writing in

Psycho-Cybernetics, described how two groups of athletes were used to

test this theory. The two groups were tested on their basketball shooting

prowess and their scores were recorded. One of the groups was told to

practice shooting baskets on a basketball court for two hours a day. The

other group was told to sit quietly and visualize themselves shooting

baskets . . . and making them, for a like period. After a suitable time, both

groups were tested again in actual shooting. When their new scores were

compared to those taken prior to the practices, it was found that both

groups had improved a like amount. Doctor Maltz surmised that practicing

in the mind is as effective as the actual physical act, at least as far as the

technique. It is still necessary to exercise to condition the muscles and

cardio-vascular system, but focusing on our goals several times a day will

decrease the time involved to reach the desired achievement.

In his book, The Gabriel Method, Jon Gabriel told the story of his weight

loss of more than 210 pounds by mental visualization and knowing

proper nutrition. His non-diet-and-exercise-program has been used by

thousands of his acolytes all over the world with great success. What is

even more remarkable is that medical doctors who have examined Jon

can find no traces of his former morbid obesity. His skin is tight with no

stretch marks and his body is nicely defined, just as he had seen it in his

mind when he started his trek to fitness and a great looking body. Gabriel

maintains that his mental imaging and visualization using photos

reprogrammed his body to be thin. His contention is that many people are

fat because of psychological and environmental issues causing their

subconscious mind to believe that being fat is safe and being thin is

dangerous. His personal imaging campaign reversed that programming

and allowed his body to lose weight to be safe. He did practice good

nutrition and exercised, but he did not diet per se. Prior to developing his

Method, Jon paid large sums to several renowned diet doctors, including

Robert Atkins, MD (The Atkins Diet), for personal consultations, but his

weight losses were minimal and short-lived.

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Both of the aforementioned authors were scientifically trained observers.

Their experiences were recorded about forty years apart, but their

conclusions are similar: The subconscious mind is like a computer

that may be programmed or reprogrammed by the conscious mind.

Doctor Maxs title even suggests this; Psycho (mind) Cybernetics (the

study of machines). Both authors contend that meditation or low-level

self hypnosis may be used by anyone to program their subconscious mind

to perform almost any desired task.

Secret # 3 - Make a Plan In order to achieve your goal, you have to know how you are going to get there.

Develop an exercise program with the assistance of a fitness

professional, establish a workout routine and schedule of when you are

going to exercise.

Develop a nutrition program from appropriate dietary information,

establish a diet program consisting of what foods you should eat; a proper

balance of protein and unrefined, natural carbohydrates with lots of fiber.

Incorporate healthy snacks and eliminate processed foods. A later

chapter deals with some nutritional suggestions and fat burning foods that

may be included in your nutrition plan.

Track your results keep a ledger of your exercise activity. Also

maintain a log of what you eat. It helps keep you on track and makes you

very aware of what you put into your body.

Get a goodly amount of rest the visualization exercise at bedtime has

been shown to assist with a night of restful sleep. If possible, incorporate

a brief afternoon nap into your schedule. It will refresh you and make your

afternoon more productive.

If weight loss is a primary goal, weigh yourself weekly, not daily. It is

too easy to become discouraged if your daily weighing-in does not show

much loss, but weight is dropped in increments, not gradually, and a

weekly weigh-in will show your true results.

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Locate one or more workout partners It is easier to stay on the right

path if you have companionship. Set up group exercise sessions and

make a practice of offering vocal encouragement.

Vary your exercise routine and incorporate new exercises as you learn

them your muscles will become conditioned and resistant to any further

changes, so your routine should change every three months or even more

often. Develop alternate exercise routines with the help of your fitness

professional.

The Exercise Program A good exercise program should be a routine that stimulates every muscle in

your body, while allowing the muscles to rest between workouts. This may be

accomplished by performing upper body workouts and lower body workouts on

alternate days; for example, on Monday, Wednesday and Friday, you perform the

upper body routine; on Tuesday Thursday and Saturday, you do the lower body

exercises. Perform some cardio-vascular exercises every workout day. Sunday

is a day of rest. In this way your workouts may be shorter, but they will still

exercise every body part completely.

Another alternative is to perform complete body workouts three times per week;

i.e. Monday, Wednesday and Friday. Rest on Tuesday, Thursday and the

weekend. In this manner, each workout will be longer, but there will be sufficient

rest between bouts for your body to recover and rebuild the tissue damaged by

the strenuous exercise.

NOTE: Work the entire body. Men have a tendency to focus on their upper

body, the source of their strength, while short-changing their legs. Women

tend towards the reverse of this. A total body routine is important for a

balanced physique or figure.

The Exercises A Basic Program of Weight Training using free-weights or weight loaded

machines. Beginners should perform three sets of one exercise per muscle

group, while intermediate and advanced exercisers should use two or more. The

weights used should be light enough to allow the completion of eight or ten

repetitions per exercise, but heavy enough the make the last few reps hard to

achieve. Weights should be progressively increased as the strength and fitness

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improve. As your fitness increases, the number of sets and/or exercises should

be increased accordingly.

Shoulders - Upright press, upright rowing, dumbbell press, frontal raises

with dumbbells, lateral raises with dumbbells, barbell shrugs, bent-forward

extensions with dumbbells, dumbbell flies.

Chest Bench press, incline bench press, decline bench press, parallel

bar dips, dumbbells flies or pec-deck flies, push-ups, bent-arm pullovers.

Back Pull-ups (chins) both behind the neck or to the chest, front levers

on the chinning bar, lat-machine pull-downs, seated rowing, bent-over

rowing with barbell, bent-over rowing with dumbbell.

Biceps Barbell curls, dumbbell curls, preacher-bench curls, 7 count

curls, bent-over curls, concentration curls with dumbbell or pulley

machine.

Triceps French Press, dumbbell extensions, triceps-machine press-

downs, push-ups, wall push-ups.

Core Sit-ups, incline sit-ups, crunches, Swiss Ball crunches, twists,

oblique crunches with dumbbells.

Thighs Squats with barbell, hack squats, leg extensions, hamstring

curls, lunges with dumbbells.

Calves Calf raises with barbell, calf machine raises.

Cardio-Vascular Exercises

Running or jogging

Treadmill sports walking, running or jogging

Elliptical Machine

Stair-Climber Machine

Bicycle

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Stationary Exercise Bicycle

Aerobics

Stationary Bicycle Spinning

Secret # 4 - Condensing the Workout Exercisers at an intermediate or advanced level may want to consider

condensing their workouts, shortening them without cutting the number of sets or

repetitions or sacrificing the involvement of any of the muscle groups.

Super Sets This is a system of working two different muscles

consecutively, without rest between the two exercises. This blitzing allows

one muscle to rest while the other is worked. A good example of a

super set is: Barbell curls for biceps, followed immediately by triceps

machine press-downs, one minute rest then repeat. Complete five sets in

this manner. Another example: Leg extensions for thighs immediately

followed by hamstring curls, one minute rest, repeat for five sets. Another

example: Sit-ups immediately followed by side-bends or twists, rest one

minute, repeat for five sets.

Triple Set Routine A highly condensed, exhausting workout for the

upper body (chest, shoulders, back and arms) in which the exerciser

performs fifteen sets of exercise per muscle group in less than thirty

minutes, an amazing sixty sets in half an hour. This system may be

performed by members of either sex with either free-weights or machines.

A workout partner is of great benefit in this routine as they will help

minimize the rest between sets and will also provide a spotter for the

heavy weights and when exhaustion looms. A workout partner also

supplies encouragement.

o Select an exercise each for chest, shoulders and back. Perform

each exercise with no rest in between sets. Rest briefly, repeat for

five sets.

Example: Bench press (chest) immediately followed by

dumbbell presses (shoulders) immediately followed by pull-

ups on the chinning bar (back).

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o Select three more exercises for chest, shoulders and back.

Perform each exercise, no rest between them and then rest briefly,

repeat for five sets.

Example: Dumbbell flies (chest, followed immediately by

standing presses (shoulders), followed by dumbbell rowing.

o Select three more exercises for the same muscle groups. Perform

each exercise with no rest between them. Rest briefly, repeat for

five sets.

Example: Decline presses (chest) followed by lateral raises

(shoulders) followed by seated rowing (back).

o The Arms may be worked in the same manner by selecting an

exercise for the biceps and another for the triceps. Perform each

without rest between exercises, rest one minute and then repeat.

Do five sets.

o Select another exercise for both the biceps and triceps, repeat as

above.

o Select another exercise for both the biceps and triceps, repeat as

above.

The Core and the Legs may be worked in much the same manner in order

to condense the workouts without diminishing the exercise performed or

the results.

o For the legs, select an exercise for the thighs and one for the

calves and perform the routine as in the upper body sets. Select

two more exercises for the same muscle groups, then two more.

Fifteen sets per muscle group.

o For the core, do the same; an abdominal exercise, one for the

obliques, one for the lower back. Five sets, then three more

exercises, then three more.

Secret # 5 - Muscle priority system

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Advanced bodybuilders have learned over time that a systematic muscle priority

approach to their workouts produces great results. It is their practice to focus

each workout on one muscle group. Other muscles get worked to some degree

when performing the focused sets; i.e. bench presses for the chest will also work

the triceps and deltoids to some degree, lat-machine pull-downs will work the

biceps as well as the latismus dorsi for which the exercise is intended.

A sample workout schedule:

Monday Blitz the chest with bench presses, flies, incline and decline

presses and bent-arm-pullovers. Perform at least fives sets per exercise,

increasing the weights appropriately. Some cardio-vascular and core

exercises.

Tuesday Blitz the shoulders with upright presses, lateral raises, frontal

raises, behind the neck presses, shrugs and dumbbell presses. Fives

sets of each. Some cardio and core.

Wednesday Blitz the back with pull-ups, lat-machine pull downs, seated

rowing, bent-over rowing and dumbbell rowing. Five sets of each. Some

cardio and core.

Thursday Blitz the biceps and triceps with barbell curls, dumbbell curls,

preacher-bench curls and concentration curls for the biceps; triceps

machine press-downs, French presses, dumbbell extensions, push-ups

and wall push-ups. Five sets of each. Some cardio and core.

Friday Blitz the thighs, hamstrings and calves with barbell squats, leg

extensions, hamstring curls, dumbbell lunges, hack squats, calf raises with

barbell, calf raises on leg press machine, donkey calf raises. Some cardio

and core.

Saturday and Sunday you get to rest.

Proponents of this approach to advanced bodybuilding claim they accelerate

their muscle growth and progress towards that lean, fit, sexy body. As in any

exercise and fitness program, nutrition is half of the equation. A high-protein diet

including some unprocessed, complex carbohydrates will provide the energy and

tissue building blocks the body needs for strength and that maximum fitness look.

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Remove All Those Barriers to Your Program There are a lot of excuses that keep us from following our program, not the least

of which is the lack of initiative to get up off the couch and head for the gym or

wherever else we exercise. For many people, it is just too hard to workout after a

long day at the office or on the job. One answer to this is to find times that it is

more convenient to exercise; in the early morning before work, at lunch time or at

some other time during the work day. Many progressive companies are aware

that a fit employee is a more productive employee, so they have allowances for

working out. Some even have in-house fitness centers and others have a

provision to pay all or part of a health club membership for key employees.

Exercise should be performed before eating. Your body produces enzymes

during exercise that suppress the appetite, so you tend to eat less immediately

after a workout.

If you are a business traveler, stay at hotels where they have an in-house fitness

center. If the hotel doesnt have an exercise room, they often have connections

with a nearby fitness center where the traveler can workout on a guest pass or

day pass, often at no charge. If there is a charge, it is usually about the cost of a

pint at the hotel bar . . . and which one will do you the most good? Some fitness

organizations have traveling memberships. They are part of a chain or an

organization that has affiliated members in other cities, where all members are

welcome to use the facilities.

If you are successfully using the visualization process to program your

subconscious, one of the suggestions you may implant is to workout on a regular

basis at a regular time. This subconscious encouragement can provide the

impetus to head for the gym instead of the couch in front of the one-eyed-

monster (TV). Establishing a schedule that makes your workout a very important

part of your life is a method that works for many people and it is certain to

improve the quality of your life.

A recently seen bumper sticker, QUIT SMOKING, QUIT DRINKING, DIET AND

EXERCISE . . . DIE ANYWAY! Yes, but the quality of your life, your personal

satisfaction and the physical ability to enjoy your life are more than worth the

effort.

Fitness Equipment

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Free Weights, Machines or Push-ups?

Oogog looked around his cave. He had accumulated a bunch of different sized

rocks and had arranged them along the side and back walls, pretty much by size

and weight. He waddled and knuckled over to the first two smaller ones, picked

up one in each hand and hoisted them to his hairy shoulders, and then with a

thrust, he pressed them overhead. Moving to the second pair of larger rocks, he

repeated the maneuver, this time with a little more effort. As me moved down the

line picking up larger and larger stones, the perspiration popped out on his

sloping forehead and his muscles swelled with the effort. Finally, he struggled

aloft with the last pair of rocks, barely clearing the top of his head. He dropped

them to the dirt floor of his cave and sagged back against a pile of furs. He was

exhausted, but his muscles felt pumped and strong. The first workout equipment

had been invented.

There are many choices in the selection of fitness equipment and most health

and fitness centers have a mixture of several. When used properly, all the

equipment will help an exerciser achieve results. Which will work best for you is

usually a matter of personal choice or what you were introduced to first; free-

weights, weight loaded machines, cable-and-pulley machines, body-weight

resistance exercises, Nautilus machines, Hammer-Strength equipment, BowFlex,

NordicTrac, the list goes on and on. They are all good, with advantages and

disadvantages.

Free-Weights

The choice of most dedicated bodybuilders and the only choice for power-lifters

and weightlifters, free weights are very basic equipment. The Olympic style

barbells and easy-curl bars are plate loaded and have retaining collars to prevent

the weights from slipping off. Dumbbells and smaller barbells are often fixed at

non-adjustable weight, so that an exerciser may move from set to set. Most

exercises may be performed with free-weights using benches and plate-loaded

machines specifically designed for them: Bench-press bench, incline press

bench, decline press bench, squat rack, hack squat rack, rowing rack, preacher

bench for curls, plate-loaded lat machine, calf raise machine.

Among the advantages of free weights are an almost a total lack of any

maintenance required, simplicity and flexibility of use in a wide variety of

exercises.

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Disadvantages are their space requirements, heavier weights require a spotter

for safety sake and minor athletic injuries are more prevalent.

Plate-Loaded Machines

This equipment provides many of the benefits of free weights, but without any of

the hazards, nor the requirement of a spotter for heavier lifts. They use weight

plates that are the same or very similar to those used with barbells, but the

machines have fixed positions or may be adjusted for different exercises. They

require little maintenance, but do take up a lot of space.

Mechanically Operated Machines

These devices have usually only one or two exercises that may be performed on

them. They have a fixed weight stack that is operated by a system of cables and

pulleys, or hydraulics or pneumatics. They require regular maintenance with

cable wear being of particular concern. Most commercial fitness center have a

lot of this type of equipment.

Nautilus Equipment

Created by Arthur Jones, an entrepreneur and fitness buff, Nautilus is so named

because of the shape and configuration of the eccentric cam that provides the

variable resistance that is the key to the effectiveness of this elaborate exercise

gear. By providing a muscle resistance which changes throughout the full range

of movement, the muscle is worked more thoroughly and effectively. A full-body

Nautilus workout will take about forty minutes or less. The principle behind the

effectiveness of this innovative machinery is to take the muscle to total

exhaustion once, then move on to the next exercise without any pause.

Bodybuilding may be performed on Nautilus, but it may require someone to

assist with negative reps while using heavy weights. Many professional sports

teams use Nautilus because it works on both strength and flexibility and injuries

from usage are non-existent or rare.

Multi-Station Machines

Usually found in home-gyms or hotels where there is a limited amount of space

available for exercise equipment. These machines offer a central core with

several weight stacks which are connect to exercise-specific stations around the

perimeter; bench press, military press, lat pull-down/triceps press-down, leg

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press, leg extension and curling bar. The mechanical functions are usually by

cable-and-pulley or direct leverage. They require some maintenance, mostly

lubrication and checking for cable wear.

BowFlex Machines

Designed for home-gyms, a BowFlex uses cables and pulleys, but instead of a

weight stack, they have metal springs (the bows) that provide muscle resistance.

For increased resistance, multiple bows are connected to the cable attachments.

These are very effective machines for multiple exercises. Their biggest

advantage is they take up very little space and are easy to fold and stow away.

Cardio-Vascular Exercise Machines

Most cardio exercises involve running, sports walking, aerobics or bicycling and

other activities that induce an increase in respiration and heartbeat. Commercial

gyms and some home-gyms use cardio machines so that the weather is never a

factor in a workout. These machines include treadmills, both simple and multi-

featured; stair-steppers and elliptical exercisers. The well-equipped versions of

these will feature a number of exercise programs, pulse monitors and are widely

adjustable for resistance, speed and elevation.

Bodyweight Resistance Workout The simplest means of getting a workout is to perform bodyweight resistance

exercises. Only two pieces of equipment are required and these may be

improvised; a chinning bar and a parallel bar arrangement. The exercises are

simple, but are very effective when done properly, regularly and in sufficient

numbers. American football great, the legendary Herschel Walker, was told as a

young boy, the secret to being a good athlete was to do many push-ups and sit

ups. Herschel did his exercises every day, thousands of push-ups and sit-ups

and developed a muscular, athletic body that helped take him to fame and

fortune on the gridiron in college and the National Football League.

Push-Ups Assume a prone position with the feet together and toes

pointed at the ground. Place the hands on the ground at shoulder height

and width. Keeping the body stiff, push away from the ground to arms

length. Return to the start position and repeat for multiple repetitions. The

initial goal should be twenty-five reps, then fifty and finally 100. Greater

bodyweight resistance may be provided by elevating the feet. The triceps

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may be isolated by placing the hands closer together. This exercise will

provide a good workout for the shoulders, chest, triceps and core.

Pull-ups or Chins Suspend a chinning bar at a little more than arms

length overhead. Jump up and grasp the bar, palms forward about

shoulder length apart and pull the body upwards until the chin tops the

bar. Slowly return to the start position and repeat. Initial goal is ten, then

twenty or more as the strength develops. This exercise works the

lattismus dorsi and biceps.

Biceps Pull-up Grasp the chinning bar with palms rearward so your

weight strain is on the biceps. Pull the body upwards until the chin tops

the bar. Slowly return to start position and repeat. Initial goal is ten, then

twenty or more. This exercise works the biceps and lats.

Triceps Press Using a bench or chair with your hands on a bench or

chair placed behind your back, extend your legs straight in front until your

weight is being carried mostly by the hands. Lower the body until you

body touches or nears the floor, then return to the start position by

extending your arms. This works the triceps and shoulders. The initial

goal is ten reps, then twenty. Resistance may be increased by elevating

the feet.

Parallel Bar Dips On parallel bars or any two equal sized, sturdy, chest-

high platforms about two feet apart, stand between and place your hands

on top. Extend your arms so your are elevated above the bars (or

platforms), slowly lower your body until the bar is at your armpits, keeping

your legs bent so your feet dont touch the floor. Extend your arms until

you are again above the bars at arms length. Repeat for ten reps, then 20

as your fitness increases. This works the chest, shoulders and triceps.

Squats Standing erect with feet close together and back straight and

arms extended straight in front, squat down until your upper legs are more

than 45 degrees from the lower leg (or your buttocks hits your heels).

Return to starting position, repeat. Initial goal is 25 reps, then 50. This

works the quadriceps or frontal thigh muscles and around the knees.

Lunges Same position as squats, but with arms bent and hands on

waist, take a long step forward with the right foot while keeping your trunk

erect and your right knee is full bent, return to the upright position, the take

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a long step with the left foot, and then return to starting position. This is

one repetition. The initial goal is 25 repetitions, the 50. This works the

hamstrings, or rear of the thigh, the buttocks, and the quads.

Calf Raises Using a block, brick or piece of a wood stud placed close to

the wall, face the wall, place your toes on the block, let your weight bend

your feet so your heels are close to the floor, elevate your body using only

your calves. You may need to put your hands on the wall for balance.

Repeat 25 times.

Donkey Calf Raises Place the block or board far enough away from the

wall that when you place your toes and lean forward you can rest your

elbows on the wall. A workout partner will then sit astraddle of your lower

back to provide greater weight resistance. Complete ten or more calf

raises.

Sit-ups Sit on the floor with your feet hooked under a chair or something

heavy enough to provide leverage and your legs slightly bent and your

arms together and hands clasped at your chest, lower your upper body to

the floor then raise again to the sitting position. Repeat. Initial goal is 25

reps, then 50, then 100.

Crunches Many think this is superior to the sit-up for ab development.

From a supine position, raise your legs overhead and bent at a ninety

degree angle and hands clasped behind your neck, bring your head

towards your knees, without pulling with your hands and arms, until your

abs are crunched. Return to start position, the repeat. Initial goal is 50

reps, then 100.

Twisting Side-Bends - In an erect position, hands on hips and feet close

together, twist your body while leaning to the right, return to start position,

the twist while leaning left. This is one rep. Repeat for 25 reps, then 50

as you progress in fitness.

Cardio Running, sports (fast) walking and stair climbing are good cardio

exercises. Many fitness gurus feel that fast walking is more effective than

running at burning calories and working the cardio-vascular system. This

is based on the science of performing cardio in the zone, or at a level

where your heart rate is 85% of your maximum. This is determined by

subtracting your age from 220, and then multiply by .85. Example; the

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target for a thirty year old person would be 220 minus 30 = 190 divided by

.85 = 161.5. 155-165 bps should be the target heart rate to achieve the

maximum results. The zone number decreases with the age of the

exerciser. A person of 50 has a target heart rate of 145.

Nutrition: The Other Half of the Equation Exercise tears down muscle tissue and expends a lot of energy. Proper nutrition

provides the material (protein) needed to rebuild the tissue bigger and stronger,

and the fuel (carbohydrates) to power the body to bigger and better workouts.

There are foods to avoid and some that actually promote fat loss, but it takes an

expert to determine which is which. The information provided in this section was

derived from the reported results of scientific investigation and the evaluation of

good and bad foods.

In general, the foods to avoid contain processed starches and sugars. Food

processing eliminates much of the nutritional value in many foods. Most

particularly in those that contain sugars or ingredients that turn into sugars during

the metabolic process. The obvious ones are candy and sweetened soft drinks,

but the processed food industry has turned to a cheap preservative-sweetener,

that is considered a poison by many nutritionists and medical professionals.

High Fructose Corn Syrup is considered to be a major contributor to the obesity

epidemic in the world, but particularly in the USA. Other items to avoid or ingest

in limited quantities are Caffeine and Alcoholic beverages. Alcohol, though

carbohydrate free, is converted into sugars by your system and then they are

easily metabolized or stored as fat.

Foods to Avoid

White flour bread substitute whole wheat, whole grain, or sprouted grain

bread.

White flour baked goods substitute vegetable or whole grain products.

Refined sugar substitute natural sweeteners like honey, natures perfect

food.

Processed, packaged foods check the labels for harmful ingredients like

high fructose corn syrup. Youll be surprised how many products contain

this poison.

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Any cooking method that adds unwanted fats or calories Frying in

hydrogenated oils, or the like.

Dead Foods those that have been processed or reconstituted.

Secret # 6 - Fat Burning Foods and Super Foods A

necessary part of any diet. Each of the following foods has been proven to promote weight loss and

contribute necessary nutrients to the health and fitness of your body. Many

contain the fiber critical for food metabolization and the slowing of calorie

absorption.

Apples Elevates blood glucose in a safe, gentle manner and keeps it

elevated longer than most other foods, so you feel less hunger. Low in

calories and high in fiber.

Barley Lower in calories than either rice or potatoes, with respectable

levels of protein and low in fat. The strength food of the Roman

gladiators.

Beans One of the best sources of plant protein, legumes (beans, peas,

and chickpeas) are low in calories and have the least fat of any food.

They are an incomplete protein, thus should be combined with a whole

grain rice, barley, wheat, corn or potatoes to provide the amino acids in a

complete protein.

Berries Natural fructose and moderate fiber content.

Broccoli Only 44 calories per cooked cup and possibly the number one

cancer-fighting vegetable. No fat, loads of fiber and many times the RDA

(recommended daily allowance) of Vitamin C and calcium. When buying

broccoli, select the heads with rich green florets and no yellowing.

Buckwheat Leads to good blood sugar regulation, lower cholesterol and

may be cooked in a variety of ways. Great for breads, cereals and soups,

or cooked alone as a side dish. Commonly called kasha in European

cooking.

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Cabbage The wonder food of Eastern Europe. Only 33 calories per

cooked cup and cooking does not remove any of the nutritional greatness.

Only 18 calories per uncooked cup and 33 calories cooked. Protects

against colon cancer. Studies in the USA, Greece and Japan indicate that

those who consume a quantity of cabbage live longer and have the lowest

rates of colon cancer.

Carrots A medium carrot has about 55 calories, loads of beta carotene

and fiber. Delicious either cooked or raw, they impart a natural sweetness

to any meal or snack.

Chicken Excellent source of protein, iron, niacin and zinc. Removing the

skin after cooking is the healthiest.

Coffee A moderate consumption of caffeine laden coffee can speed up

the metabolism and burn more calories. Limit your intake to a cup in the

morning, another in the afternoon and you should avoid the negative side

of this great beverage.

Corn Only 178 calories per cooked cup and high in iron, zinc and

potassium, it also provides high quality protein. The Tarahumara Indians

of Mexico eat nothing but corn and beans and reportedly have almost zero

incidences of heart disease and high blood pressure.

Cottage Cheese Low-fat varieties have about 205 calories per cup, low

fat and respectable amounts of calcium, riboflavin B vitamin. Use it in

cooking, baking or consumed as a dip or side dish.

Figs Very high in fiber and low in calories. This fruit contributes to a

feeling of fullness and may prevent overeating. Poach them or serve them

fresh or dried or use them in cooking.

Fish More beneficial than previously thought, fish is low in calories and

high in Omega 3 oils which reduce blood pressure and lower cholesterol.

Fish oil supplements have been found to reduce joint inflammation and

ease arthritis.

Grapefruit Helps dissolve fat and cholesterol, very low in calories and

high in Vitamin C, pectin and potassium. Zero fat and sodium.

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Greens Swiss chard, kale, collard, mustard and turnip greens and

spinach (the Super Star) are all very low in calories, loaded with fiber and

vitamins A and C and are fat-free.

Kiwi Only 46 calories per fruit, high in vitamin C and potassium.

Leeks First cousins of the onion they are healthful and flavorful and only

about 32 calories per cup. Use raw in salads or cooked in the same

manner you would onions.

Lentils High in protein and soluble fiber, the two nutrients that stabilize

blood sugar levels and help flatten stomachs.

Lettuce Contrary to popular belief, lettuce is quite nutritious and

extremely low in calories at about 10 per cup. It has vitamin C and lots of

fiber.

Melons Good nutrition, great taste and low in calories. 62 calories or

less per cup. Lots of potassium and vitamins A and C.

Mustard This condiment will speed up the metabolism, much like

caffeine. It is natural and totally safe to use frequently. Testing has

shown that the metabolism will speed up about 25% for several hours

after ingesting a teaspoon of hot Asian mustard.

Oats Only 110 calories per cup of oatmeal or oat bran.

Onions One cup of raw onions has only 60 calories, a raw medium onion

has only 42. They taste good and are good for you.

Pasta (yes, really) Rich in six minerals; manganese, iron, phosphorus,

copper, magnesium and zinc. Whole wheat varieties are the best for you,

with only 155 calories per cup.

Peppers and chilies Act much the same as hot mustard and are rich in

vitamins A and C, calcium, phosphorus, iron and magnesium. They are

high in fiber, fat-free and have only 24 calories per cup.

Potatoes No, were not kidding. About 0.6 calories per gram, 85 for a

medium potato, they are high in fiber and potassium. The toppings are

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the danger area. Stay away from butter, sour cream and other high

calorie and fat items. Use yogurt or a vegetable ragout instead.

Rice Whole grain rice has about 175 calories per cooked cup. A Rice

Diet promoted in the 1930s used rice as the staple of food intake, with a

few other fruits and vegetables mixed in. It produced stunning weight

losses and medical results. Avoid white, buffered rice and go for whole

grain, brown or wild varieties.

Soups Homemade vegetable soups are low in calories and are filling,

thus they promote weight loss. Cream soups or those using meat are not

the best choices though. Stick to vegetable soups made with natural

stock. Use lots of spices to give it great flavor.

Sweet Potatoes With only about 110 calories per tuber, they are a great

source of vitamin A. Flavor them with vegetable broth or a ragout instead

of butter.

Tomatoes Only about 25 calories for a medium tomato, they are high in

fiber and low in fat and sodium.

Tofu This soybean curd is nearly tasteless, so it may be spiced or used

in cooking, where it blends well. It is low in calories and contains calcium

and iron. Tofu stimulates the metabolism, causing a speedy burning of

calories.

Turkey Four ounces has only 177 calories for white meat and 211 for the

dark. Anything you can do with beef, you can do with turkey.

Yogurt Non-fat, plain yogurt has only 120 calories per cup and is rich in

calcium, zinc and riboflavin.

Citrus Fruits Rich in vitamin C, citrus and other fruits that are high in

vitamin C have fat burning properties.

Secret # 7 The Bodybuilders Lose-the-Last-of-the-Fat Program

The late, great Vince Gironda was an American bodybuilder of the 1940s and

1950s noted for his cuts, or extreme muscle separation and vascularity. For

many years Vince ran a bodybuilders gym in Studio City, California not far from

a number of the motion picture studios that made Hollywood famous. Many of

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his clients were actors or television personalities, but a lot of professional

bodybuilders came to him for specialized training. About six weeks before a

bodybuilding contest, Vince would put these professional muscle men and

women on a diet that he had developed and then he would work with them on

their posing routines. His specialty was knowing how to show the body to

maximize the pluses and minimize any weaknesses. Many bodybuilding

champions owed their successes to Vince Gironda.

Vinces lose-the-last-of-the-fat program consisted of the following regimen:

Four days eat as close to zero carbohydrates as humanly possible.

The Fifth day balanced food intake with protein and complex

carbohydrates.

Next Four days eat as close to zero carbohydrates as possible.

The Tenth day balanced food intake.

Next Four days zero carbos.

Fifteenth day balanced food intake.

Maintain this schedule for up to six weeks.

Supplement the food intake daily with: 1 tablespoon of cold-pressed

wheat germ oil, kelp tablets (vegetable protein), Lipo3 tablets (a lipotropic

compound of three essential amino acids that aid protein absorption).

Drink a lot of water and avoid alcohol and caffeine.

Like many of the bodybuilders and trainers of the mid-twentieth century, Gironda

eschewed the use of chemical enhancements, choosing instead to use high

protein diets and hard workouts to achieve muscle size and shape. Todays

athletes and bodybuilders can use natural supplements to accomplish the same

results without resorting to anabolic steroids or human growth hormone (HGH) to

artificially induce muscle growth and enhance athletic performance.

When asked about his tremendous abdominal development (Vince had an eight-

pack), Gironda would pose a question, Which athlete has the best ab

development? The answer was gymnasts. Vinces reasoning was that they

performed exercises with a lot of core tension and never did waist-specific

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exercises. It was his practice to perform crunches instead of sit-ups and front

levers on a chinning bar, also to tighten his abdominal muscles while performing

other exercises. Coupled with his diet regimen, these minimal efforts produced

some great six-pack developments on his students that showed well because of

the lack of subcutaneous fat.

Vince Girondas program would be the best approach for someone who was

unable to get rid of that last bit of pot-belly, despite all their efforts at midsection

exercises. The diet portion of his routine is too extreme for a long term, but might

be a good way to lose the pot-belly and then maintain the trim through a well

balanced diet and core-tension exercising.

A Summary You have learned that there is no magic pill to create your lean, fit and sexy

body, but that anyone with the willingness to put forth some properly directed

effort can succeed in this goal. The key elements of a fitness program are

equally weighted between exercise and nutrition and there are some shortcuts or

means to accelerate the achievement of these goals.

We have shared with you some of the insider secrets of how to realize your

ideal body and we disclosed a lot more than just the seven secrets intimated

in the title of this e-book:

Set Goals establish a series of benchmarks for measuring progress, like

rungs on a ladder, each one you reach is a measure of success.

Learn to Visualize Mental augmentation of your physical efforts will

accelerate the process.

Develop a Plan Know how you are going to achieve your goals.

The Exercise Plan Know the basic exercises and how to apply them to

your program.

The Nutrition Plan Learn what to eat in order to maximize progress

toward a lean, fit, sexy body.

Keep a Ledger of Your Activities and Nutrition. Someone has to keep the

score.

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Condensing the Workout Use Super Sets or Triple Sets to shorten the

workout time without losing the benefits of the exercises.

Muscle Priority System an approach used by advanced bodybuilders to

accelerate results.

We learned about some of the foods to avoid.

A comprehensive list of fat-burning super foods is included.

A disclosure was made of a professional bodybuilders get-rid-of-the-last-

of-the-fat short term diet.

Recommend Reading:

Turbulence Training By Craig Ballantyne

Turbulence Training promises fast fat loss results for men and women who don't

have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Let's take a look at this claim, and see if it really measures up!

Before we get to the program, let's take a look at the expert behind the workouts.

I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness

expert.

I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop

up at large commercial gyms. Craig's experience goes back to the mid-nineties,

http://www.fitness-baron.com/super/boost-metabolism.php

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in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.

Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.

In fact, Craig's articles are always pretty hard on traditional aerobic cardio

workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench,

dumbells, and an exercise ball, then you'll like what Craig has for you here.

Now one of the biggest questions about the program is simply, "What is Turbulence Training?" Well according to Craig, its the combination of resistance

training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, "Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that -

while you work, sleep, and eat - your body will be shedding fat."

Fortunately, Craig's unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of

those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

Frankly, I've used the program myself and recommended to many others. Why?

Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the

week.

In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of

routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so

you end up lean, defined, chiseled and toned.

And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer

bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.

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But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-

week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a

female specific bonus).

But each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other

programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and Men's Health expert,

Craig Ballantyne.

Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a

21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

All users will benefit from the Turbulence Training MP3 audio where Craig goes

over the program, plus you can find every single exercise explained in detail, complete with photos.

Okay, so bottom line. Turbulence Training is NOT....

Long, slow cardio workouts

A machine-based exercise circuit A bodybuilding program to gain bulk A workout with lots of time-wasting isolation exercises

A restrictive eating plan

Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in

the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!

If you're in the slightest bit curious, I recommend you look closely at Craig's

program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills! And

remember...

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Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you

will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

Check it out here:

Turbulence Training By Craig Ballantyne

http://www.fitness-baron.com/super/boost-metabolism.php