Wednesday, December 24, 2008

Merry Christmas and big THANK YOU!

I want to wish you and your family a Merry Christmas and say a big THANK YOU for your support throughout 2008. It has been a great year for myself and my team here at: and I'm looking forward to an even better 2009.

I started back in January 15th, 1999 so in 3 weeks we'll be celebrating our 10th anniversary, which I'm super excited about! Not too many websites have been online this long.

And to kick off our 10th year anniversary online I'm going to be releasing a new bodybuilding DVD and book titled "Your First Bodybuilding Competition".

The DVD is of a seminar that I did at our most recent local bodybuilding competition. It covers all aspects of losing bodyfat and getting ripped. The book takes the topics that I covered in the seminar and goes into much greater detail with sample eating plans, workouts, as well as some killer tricks that you can use to sharpen up your physique with regards to manipulating your water and sodium so you get that hard shredded look.

It also covers all the fine competition details with regards to posing, what the contest judges are looking for, how to hide your weak points, show your strong points, tanning, removing body hair, etc.

Basically it is the exact same program that I personally used to win the 2007 Heavyweight Classic Overall Title. You can see my before and after pics below...

You'll be hearing more about the book and DVD package in the New Year, but for now just enjoy Christmas and stuff yourself full of tasty goodies!

Tuesday, December 23, 2008

Winter Weight Training Workout Tip

When you are weight training in the winter time you need to take a few extra precautions to prevent injury during your workouts. I personally wear a zip up sweater during my workouts in the winter to help keep my body warm. If your muscles are cold while you workout you are more likely to suffer a muscle pull or muscle tear. So by simply wearing a sweater you can help prevent this.

Tuesday, December 16, 2008

The Best Calve Exercises For Building Big Muscular Calves

I'm often asked how do I build big muscular calves because this is one bodypart that is very well developed for me. So in this video clip I'm going to share my 4 favourite calve exercises, as well as some technique tips that will help you carve out your own set of diamond shaped calve muscles.

Monday, December 15, 2008

How To Instantly Increase Your Bench Press Strength

This is a killer trick that you can use to instantly increase your bench press strength your very next workout. All you have to do is perform a set of reverse dumbbell flyes (aka bent over dumbbell raises) in between each set of bench presses.

What this will do is take some of the blood and lactic acid build up from your chest and front delts and put it into your rear delts and upper back. This allows you to feel stronger under the bar and actually bench more reps and/or lift more weight than you could if you did not perform the reverse dumbbell flyes before each set of benches.

Download your copy of the "Blast Your Bench" program online at:

Friday, December 12, 2008

How To Avoid The Christmas Weight Gain...

I just finished up my 17th Total Fitness Bodybuilding Talk Show for Dec. 10, 2008. During the show I covered some tips that you can use to prevent getting fat over the Christmas holiday. You can watch the replay of the show at:

Wednesday, December 10, 2008

Explosive Push Ups On The Bosu Ball

This is a cool plyometric push up variation that you can use to help build explosive strength in your chest, shoulders, and triceps. You can exert 100% effort into the exercise and the bosu ball will help absorb some of the shock and ease the pressure on the joints.

Monday, December 8, 2008

Can women do the same workouts as men?

I just got a good question the other day and I wanted to post up here for you to read. A lot of women are confused about weight training. They think that there is a difference between a "womans" workout and a "mans" workout. Or that if they workout with weights then they will get big and bulky. But it is just not the case as you'll see below...


Hi Lee,

My husband is a total believer in your workout routines on this website and he recommends it to me. What type of modifications should I make being a woman versus a man?




Hi Kay,

There is not much if any difference in the actual workouts regardless if you are male or female. Both men and women have the same major muscle groups and those muscle groups need to be trained with the same exercises.

A prime example of this is with myself and my girlfriend Patricia, we workout together as training partners and we do the exact same workouts set for set. The only difference is the weights we lift are in accordance to our own individual strength levels.

So even though I tend to word things from a man's perspective (as the majority of my website visitors are men), a woman can follow the exact same workouts that I have listed on my website.

Below are a couple recent pictures of my girlfriend Patricia and she got into this kind of shape following the weight training workouts that I recommend here on this site.

Sunday, December 7, 2008

Unique Bicep Exercise For Building Bicep Peak

This is a unique bicep exercise that is great for finishing off a bicep workout and getting a good peak contraction throughout the biceps. You set it up by attaching a single handle to the low pulley cable row machine. Sit far ahead on the bench, bend your knees at 90 degree angles, and brace your elbow on the inside of your knee. Perform concentration curls with one arm at a time, similar to how you would if using dumbbells. But because the exercise uses a cable instead you'll get constant tension on the muscles at all times through the full range of motion.

Thursday, December 4, 2008

Live Bodybuilding Talk Show Tonight!

Just a reminder that tonight Dec. 4 we'll be having another live bodybuilding talk show at:

So if you have any questions about training, nutrition, supplements, or just want to shoot the breeze about bodybuilding and fitness then be sure to login tonight at 8:30 pm eastern time.

During the show I'm also going to explain how you can get a copy of my Total Fitness Bodybuilding 3 Disc DVD Set, just in time for Christmas for only $7 bucks!

I'm looking forward to chatting with you later tonight!

all the best,

Wednesday, December 3, 2008

Progress pic after just 2 months of working out!

As you know I love nothing more then to hear about success stories from folks like yourself who visit my website on a regular basis. This is what makes all the time and effort that I put into this worthwhile to me.

Just the other day I got this e-mail from one of my visitors...

Hi Lee,

I thought I'd send you this picture. I've been training for 2 months now, it's going slow, but I will get there eventually, I just need a tan :-)

I can't understand how some people can come up with excuse that they don't get the time to work out. I work 12 hours a day, every day accept Sundays, I come home at 18:00 in the afternoon, and I still do my full workout, eat, shower and go to bed.

But this is what I've achieved in 2


While Andries may consider his progress “slow”, I personally think that he is doing fantastic! Especially for just a couple months of working out. I know a lot of people who have been working out a lot longer then that and are no where near as good of shape as Andries is in.

This just goes to show that if you keep consistent with your training, proper eating, etc. that you can make some awesome progress in a very short period of time.

Great job Andries, keep it up!

Looking for the perfect Christmas gift?

As you know Christmas is not too far away, heck the kids
are even counting down the number of "sleeps" they have
left before Santa comes to town :-)

If you are anything like myself you probably have
a hard time xmas shopping and finding the perfect gift
for the bodybuilding and fitness enthusiasts on your list.

Well, I have a great gift idea that they would love...
Why not get them a set of Heavy Grips Hand Grippers!

These high quality stainless steel hand grippers make an
attractive Christmas gift. You can get the full set of
6 Heavy Grips for a "Big Gift" to wrap up and put under
the tree. Or you can just a single gripper to use as a
nice "stocking stuffer".

Heavy Grips are an awesome training tool for all
fitness enthusiasts; from your average workout buffs
to arm wrestlers, powerlifters, strongmen, bodybuilders,
rock climbers, gymnasts, martial artists, and anyone else
who wants to develop a strong powerful grip and muscular
wrists and forearms.

And as a special discount from now until xmas we are
slashing the price of the full set of 6 Heavy Grips!

Just click on the link below to get your set of Heavy Grips rushed to your door...

When your family or friends ask you "what do you
want for xmas?" don't just settle for the same old
"socks and underwear" type of gifts, why not ask
them to get YOU a set of Heavy Grips?

Friday, November 28, 2008

Get A FREE Copy Of My Bodybuilding DVD

I've put together a special offer where you can get a FREE copy of my Total Fitness Bodybuilding 3 Disc DVD set and a FREE month of my members only "Inner Circle" coaching club.

Just watch the short video clip below for all the details...

Monday, November 24, 2008

How To Make High Protein Pancakes

How to make high protein "bodybuilder" pancakes. This is a quick and easy healthy muscle building breakfast meal that you can make. They work out to about 40% protein, 50% carb, and 10% fat nutritional ratio.

All you need to make them is:

2 cups of liquid egg whites
2 cups of oatmeal
2 tablespoonfuls of ground flaxseeds
2-3 scoops of vanilla flavor protein powder

Blend the above ingredients up in the blender. Then cook the batter in the frying pan just like you would for regular pancakes. When they are cooked and some low fat butter spray and low sugar maple syrup for flavor.

Friday, November 21, 2008

Replay of Nov. 20 Bodybuilding Talk Show...

I just posted up the replay of our 14th Total Fitness Bodybuilding Talk Show at:

This replay will be available for the next 24 hours and then it will be taken down and added to the Total Fitness Bodybuilding "Inner Circle" members site.

On our members site there is a video archive page of all the past talk shows and I also do private members only coaching sessions over the phone through my 1-800-number hotline, so you can call in and get some one-on-one coaching and we can really work on helping you reach your individual bodybuilding and fitness goals.

To sign up as a member of the Total Fitness Bodybuilding "Inner Circle" just visit

Wednesday, November 19, 2008

The 300 Workout Program

For the past several weeks I've been following the 300 workout in my own routine with great results. The 300 workout was published a while back in men's health and it was supposedly used to help the actors from the movie 300 get in shape.

The way this workout goes is that you'll do a total of 300 reps from 6 different exercises. And rather then increasing the weights or the number of reps that you do each time, like with a typical workout program, you keep the weights and volume the same and strive to do the workout faster and faster, beating your personal best time.

This is a great change of pace from regular bodybuilding type of workouts and it will build up your muscular endurance, increase your work capacity, and help provide some unique muscle stimulation.

The 300 Workout Program
- 25 pull ups
- 50 deadlifts with 135 lbs.
- 50 push ups
- 50 box jumps on a 24 inch box
- 50 floor wipers with 135 lbs.
- 50 clean and press with a 36 lbs. kettle bell
- 25 pull ups

When you do the exercises for the 300 workout you simply do as many reps as you can, rest briefly, and repeat until you get a total of 50 reps. So you may do 5 sets of 10 reps, 2 sets of 25 reps or any combination of sets and reps. All that matters is that you perform 50 total reps.

Generally, you'll be able to do about 20 reps on your first set and then have to drop down to a few sets of 10 reps to make up the 50 reps per exercise.

As you get in better shape you'll be able to do more reps per set and take shorter rest periods between sets to help speed up your workout time.

Monday, November 17, 2008

100 Day Physique Transformation Coaching Contest

You may recall that several weeks ago I posted up a contest for a Free 100 Day Physique Transformation Coaching program. If you are not familiar with this program you can see the short video clip I posted about it at:

Well, as you can imagine I received A LOT of entries for this contest, literally hundreds of them. Many were very detailed and several pages in length, so it took me a long time to go through them all. Quite honestly I couldn't pick just "one" winner...

So I ended up picking 6 people who I will work with in a special group coaching program via live video chats, conference calls, and a special members only website where I'll share some killer workouts and nutrition tips.

While the contest is closed and you can't "win your way in", you can still join the Total Fitness Bodybuilding members only inner circle coaching club and get the same personalized training and nutrition advice, vip access to all our live video and phone coaching sessions, plus get unlimited access to all the replays at:

Thursday, November 13, 2008

Back Up And Running Again…

Over the weekend my main desktop computer, the same one I use to run my live video talk shows, crashed. I spent a few hours tinkering with the computer, trying to re-store windows, etc. with no luck so I had to break down and bring it to a local computer shop to get fixed.

I had to cancel our last live show because my computer was in the shop and I thought I was going to have to cancel tonight's show as well, but just a little while ago they called and had my computer back up and running again with no lost files so I'm quite happy about that.

So tonight Nov. 13 we will be having another live video talk show at:

I'm going to be putting this one off until 8:30 PM eastern time, rather then our usual time, because I have a few things to take care of first where my schedule was through off from being without a computer for a few days.

I'm looking forward to chatting with you later tonight!

all the best,

Monday, November 10, 2008

A fun filled bodybuilding weekend...

We had our local bodybuilding competition this past weekend and it was a blast.

Branch Warren was our guest poser and I think he is one of the coolest guys in bodybuilding, very laid back and friendly. He put on an awesome guest posing show, then afterwards he went out and partied it up with us crazy ass Newfies!

Colin Baikie (my young padawan learner :-) who I mentioned in a previous post, did a great job for his first show and looked really good especially for a 19 year old.

In addition to the bodybuilding competition we had a “Bench Wars” competition where you bench pressed your bodyweight for reps (the women did half their bodyweight for reps). I managed to grind 25 reps to win the men’s division. And my better half Patricia blasted out 60 friggen reps with half her bodyweight to win the women’s division. We weren’t even planning on doing the bench comp, but when da boy’s says "come on… do it!!!" you just gotta do it or else you’re a pussy LOL

Afterwards I put on a seminar covering how to get ready for a bodybuilding competition. The seminar was recorded and will be made into a DVD that will be available at

This seminar DVD will be a great tool for anyone considering competing in the future because it covers all aspects of contest prep from 6 months out right up to the contest day with regards to training, dieting, posing, tanning, carb loading, sodium and water manipulation and all the nitty gritty details of contest prep. Heck, just look at Colin’s pics above, he followed all the tips, techniques, and strategies that I covered in the seminar and look at how ripped he got in just the matter of a few short months!

Also I wanted to mention that our scheduled live show for Monday night Nov. 10 will have be cancelled. The computer that I use for the live shows just crashed today and is in the shop getting fixed. Hopefully, we’ll be back up and running by this Thursday... I'll keep you posted.

Wednesday, November 5, 2008

Bodybuilding Pre-Contest Diet Plan

It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure bodyfat and getting "ripped". Bodybuilders do things differently than the 95% of dieters who fail. And in this article I will outline the basics of a good bodybuilding pre-contest diet plan. This information will really help you if you are planning on competing in the future. And even if you are not really interested in getting on stage as competitive bodybuilder, but you would like to look like one, then the info covered here will help you get that lean "beach body" look.

I've been competing in bodybuilding competitions since 1995 so I've picked up a few tricks over the years and I'm going to share them with you here...

Monday, November 3, 2008

11th Total Fitness Bodybuilding Talk Show...

Tonight Monday November 3 at 8:00 pm EST we're having another live Total Fitness Bodybuilding Talk Show!

This show will focus on getting ready for a bodybuilding contest from dieting and training to all the fine details during the last week with regards to carb loading, cutting water, sodium, choosing tanning products, posing oil, pumping up, etc.

The whole topic of bodybuilding competition is fresh in my mind right now because next Saturday we are having our local bodybuilding competition here in Newfoundland and I'm helping one of my personal coaching students, Colin Baikie, who will be competing in his first show.

<<-- Here to the left is one of Colin's most recent progress pics. He's made an amazing physique transformation over the past few months and I'm really looking forward to seeing how he does on Saturday.

And even if you are not really interested in getting on stage as competitive bodybuilder, but you would like to get in the kind of shape that Colin is in, then you should still tune into the show tonight because you'll get some killer tips that you can start applying right away to help you get that lean "beach body" look.

The link to watch the live show is at:

Halloween Party Pics…

This past Saturday we went out to a costume party and I dressed up as Bob Marley and had my own rock star thing going with Guitar Hero... good times... :-)

Left Over Dream Tan: $0
Cheesy Shirt: $5 (at the thrift shop)
Funky Wig: $8
Having a blast and making an ass of myself... PRICELESS!

Sunday, October 26, 2008

Awesome gains for just 6 months of working out!

There is nothing that I like more then to hear about success stories from people who are taking action and making great progress with their workouts. Just check out the awesome progress that JC Lewis made after following the "Blast Your Bench" program and other training tips that I share here on my blog and website.

You can read more about his progress at:

Thursday, October 23, 2008

Live Bodybuilding Talk Show # 8 Replay Available

We just finished the 8th Total Fitness Bodybuilding Talk Show and you can watch the replay online at:

How To Build Strong Hands With Heavy Grips Hand Grippers

The Heavy Grips hand grippers are for athletes who want to take their grip strength to the next level. These heavy-duty hand grippers allow you to train your grip and actually gain strength using low repetitions.

Here in this video I'll show you the correct way to close the hand grippers to build maximum strength and muscle in your hands, wrists, and forearms.

You can get your own set of Heavy Grips at:

Wednesday, October 22, 2008

High Protein Breakfast Smoothie Drink

This is a quick and easy high protein breakfast smoothie drink that you can make in just a few minutes that will help get your day started off right.

All you need is:
1 cup of liquid egg whites
1 banana
1/3 cup of oatmeal
2 scoops of whey protein powder

Blend it up in the blender and drink up!

Monday, October 20, 2008

Live Bodybuilding Talk Show # 7

I just finished up the 7th talk show and you can watch the replay at:

The next show will be Thursday Oct. 23 @ 8:00 PM Eastern Time.

Bodybuilding pioneer dies at 85

A legend for helping to turn bodybuilding into a worldwide fitness phenomenon, Ben Weider died overnight in a Montreal hospital, it was announced Saturday.

He was 85.

Weider and his older brother Joe founded the International Federation of Body Building in 1940, and spent six decades promoting the sport once "reviled" as a "fringe activity," according to a statement by Weider Health and Fitness.

"Beginning in 1947, Ben travelled the world, promoting his sport, organizing exhibitions and competitive events," it said.

"At the height of Cold War tensions, he courted sports officials of militantly anti-Western regimes in the then-Soviet Union and Communist China," it added.

The brothers set up fitness centers, sold weight-lifting equipment and promoted nutritional supplements for body builders.

Ben Weider also pushed to have body-building included in the Olympics, but it achieved only provisional status in 1998.

For his efforts, Weider was awarded in 1975 the Order of Canada, the nation's highest civilian honor, and later became an officer of the order.

He also co-authored one of the best selling history books about Napolean, earning him the French Legion of Honor for his investigative work into the French leader's death.

Next week, a collection of his Napoleonic artifacts are to be unveiled in a permanent gallery at the Montreal Museum of Fine Arts.

Weider's funeral will be held Monday in Montreal.

Saturday, October 18, 2008

Sasha The Biker Dog…

Today I took my dog Sasha for a ride on the motorcycle. I've got a seat made for her that goes on the back of the bike. She's a seasoned biker dog with over 3 years of riding under her belt :-)

Thursday, October 16, 2008

Leg Workout – How to work around a knee injury

Recently one of my personal coaching students injured
their knee and came to me looking for some tips and tricks
for getting a good leg workout without causing excess pain
and strain to their injured knee.

Working around aches and pains is a common problem that
we all face from time to time, and if you haven't had any
injuries or joint pain yet, you probably will later on
down the road.

So I've put together a quick training video demonstrating
some leg exercises that you can do that will work the
muscles hard but are very therapeutic on sore joints.

Live Total Fitness Bodybuilding Talk Show Tonight

On Monday and Thursday @ 8:00 pm Eastern Time join me live and get some killer tips and tricks for building muscle, burning bodyfat, and quickly building a lean athletically muscular body that you can be proud of.

Call in and get your exercise and nutrition related questions answered live on the air.

Monday, October 13, 2008

Learning how to shoot a crossbow...

This past weekend Patricia and myself were out visiting relatives for Thanks Giving
(note: here in Canada Thanks Giving is celebrated in October).
And yesterday our nephew taught us how to shoot a crossbow. It was pretty cool and I've posted a little video clip of it below...

New Video - Quick And Easy High Protein Breakfast

This is a quick and easy high protein breakfast favoirte of mine. Oatmeal, oat bran, cream of wheat, ground flax seeds, and whey protein.It only takes a few minutes to make and it will get your day started off right.

New Video - Circuit Training Bodyweight Exercises

In this video Im going to go over a total body workout routine that you can do using just bodyweight exercises. Here in the video both my self and my better half Patricia are doing the workout set for set. Go through each of the exercises in a circuit fashion, and then repeat the entire circuit again. A good goal to work up to is to perform 100 total reps of each exercise.

Friday, October 10, 2008

Live Bodybuilding Talk Show #4

Show # 4 is in the books…
You can watch the replay at:

We had a few technical glitches with my Internet connection. So I didn't get a recording of the very beginning or the very end of the show. But I did get the "meat and potatoes" portion of the show. I'm planning on getting a new faster modem before our next show, so hopefully we won't have any more connection problems.

On a good note we had a record number of viewers, each show there are more and more people joining in to watch so I’m very pleased with that.

Please leave me a comment and let me know what you like about the show, what could be improved, what topics you'd like to see covered, etc. Your feedback is very important and it would help out a lot if you could take a minute now and leave me a quick comment.


Thursday, October 9, 2008

Shaving Body Hair For Men...

If you follow the wonderful world of bodybuilding, fitness, and physical culture long enough there will come a day when you realize that all the fit muscular dudes that grace the magazines, the competition stage, and who strut their stuff down on the beach with sculpted 6 pack abs and ripped muscles glistening in the sunlight...

You'll notice that they all have one thing in common...They have NO body hair...How can this be? They don't actually shave... do they?

Nah, not these guys... there is no way these massive mountains of muscle, the same ones you'll see bench pressing compact cars as a warm up set, will ever stoop to the level of bending over the edge of the bathtub with a can of shaving cream and razor in hand scraping away the hairs on their legs like a little school girl...!?!?

But the harsh reality of bodybuilding is that they DO!!!
Click Here To

Monday, October 6, 2008

Live Bodybuilding Talk Show #3

We just had anther live Total Fitness Bodybuilding Talk Show. I think this show went great, it was smoother then the last one. I’m slowly but surely getting better with the whole live show thing :-)

We had several people call in and ask questions live over the air, which is great. I like talking to you one-on-one. It makes the show more personal then simply typing into the chat window.

You can watch the recorded replay of the show at:

Our next live show will be Thursday Oct. 9 at 8:00 pm Eastern Standard Time.
I look forward to talking with you again then!

Saturday, October 4, 2008

I met Markus Ruhl today...

Markus Ruhl was in here in Newfoundland today at one of the local supplement shops. He’s doing a whole cross Canada tour for Ultimate Nutrition so we dropped by to meet him, get a couple pics, and all that stuff. It was pretty cool. Markus is a great guy really friendly and easy going.

Friday, October 3, 2008

Quick And Easy High Protein Breakfast

This is a quick and easy high protein breakfast favorite of mine. Oatmeal, oat bran, cream of wheat, ground flax seeds, and whey protein.

It only takes a few minutes to make and it will get your day started off right.

Live Bodybuilding Talk Show #2

We had our second live show on Thursday Oct. 2, 2008 and even though we got off to a slow start due to my dam computer locking up and not showing the video, we had an awesome show. Several people called in to the conference line and we had some great questions live over the air.

You can watch the recorded reply below. I'll keep the reply online until the next show.

The next scheduled show will be Monday, Oct. 6, 2008 at 8:00 PM Eastern Standard Time. I'm looking forward to chatting with you live on the Total Fitness Bodybuilding Talk Show...!

Thursday, October 2, 2008

Live Video Bodybuilding Talk Show #2

We had our first "test show" this past Monday, it was open just for members on the Total Fitness Bodybuilding Forum and I must say it went really well. We got some good live Q and A going.

What I'm planning on doing in the future is having a live talk show once or twice per week so we can cover various aspects of training, nutrition, supplements, etc. and share some practical tips and tricks that you can apply right away to help you build a leaner, stronger, and more muscular body.

Tonight's show (Oct. 2) will focus primarily on beginners weight training, some of the most common mistakes that beginners make, dispelling training myths, etc.

As we progress through the shows we'll dive deeper into more specific and advanced training and nutrition techniques for building muscle, burning bodyfat, increasing strength, etc. But for now we'll start with the basics.

This show is scheduled for 1 hour and starts at:

8:00 pm Eastern Standard Time

7:00 pm Central Standard Time

6:00 pm Mountain Standard Time

5:00 pm Pacific Standard Time

And for outside North America:

10:00 am in Australia

1:00 am in UK

For other time zone conversions you can check out:

The link to attend the live bodybuilding video talk show is

I'm looking forward to chatting with you later tonight!

all the best,


Tuesday, September 30, 2008

Live Total Fitness Bodybuilding Talk Show # 1

We had our first live show Monday Sept. 29 and it went pretty good. There were a few computer clitches and the video locked up a couple times. But other then that things went well. Got some good Q and A going.

What I’m going to do for the next show is set up a phone conference line so you can call in and participate live on the show. We can actually have a real conversation over the phone, instead of just having me read and answer your typed in questions. And for those of you who just want to watch and listen to the show, that option will still be available as well.

Anyway, the next scheduled show will be Thursday, Oct. 2, 2008 at 8:00 PM Eastern Standard Time at:

If you are not sure when that is in your time zone, then just visit:

Monday, September 29, 2008

Muscle Meal High Protein Chicken Breast & Egg White Omelette

Here's a video showing how to make a tasty high protein, low carb, and low fat chicken breast and cheese omelette.

You'll need:
- 2 cups of liquid egg whites
- 2 boneless skinless chicken breasts (cooked)
- 2-3 slices of fat free cheese
- diced mushrooms and onions
- salsa, seasoning, and spices to taste

Friday, September 26, 2008

Win A FREE Physique Transformation Coaching Program...

I have an interesting question that I want to ask you...

If you could wave a magic wand and instantly transform your body to look exactly the way you wanted, what would it be like?

If you’ve been a regular at for sometime, you may recall that I’ve asked similar things in the past; such as what aspects of fitness and nutrition do you want to learn about the most. But if we really dig down deeper, the only reason we are interested in fitness and nutrition in the first place is because of the way that it will make us look and feel.

So I’m going to propose a little challenge for you…

Send me a few paragraphs explaining exactly how you would like your body to look if you could wake up tomorrow morning with the body of your dreams.

I’m going to review all the replies that I get and then I’m going to give away a free 100 day physique transformation coaching program to the person who submits the best reply. That’s right, the person who gives me the most detailed answer explaining how they want their body to look will get a free customized diet and training program, plus weekly phone coaching sessions from yours truly for 100 days. I normally charge $1000 for this program, but I’m going to give it away right here.

Some things you’ll want to include are:

How do you want your body to look like, and be specific… you can even use celebrities and athletes to help describe it. Do you want the lean cut look of Brad Pit in fight club, do you want the athletically muscular look of someone like Sylvester Stallone, or do you want to be huge and shredded like Arnold in Pumping Iron?

And for the ladies… do you want a lean and sculpted look of a figure competitor such as Monica Brant, do you want the sexy curves of someone like Beyonce or J-lo, or would you prefer the strong athletic look of Cory Everson.

What would your life be like if you had a body like that? How would it feel? Would you dress differently, would you take on new challenges, would you be able to go to the beach or a pool party and wear a swimsuit with confidence? Explain it in as much detail as you can…

I’m going to leave this contest open until Wednesday October 1st. So get your e-mail sent in before then to qualify for your free 100 day physique transformation coaching program.

I’m looking forward to reading your e-mail and hopefully I’ll be picking you as the winner and we’ll be able to work together to help you realistically achieve your physique goals within the next 100 days.

Send your e-mails to

all the best,
Lee Hayward

Tuesday, September 23, 2008

A Trick Learned From A Former Australian Judo Champ That You Can Use To Cure Joint Pain And Increase Your Muscular Strength In Less Then 3 Minutes…

My head is just spinning right now and I literally found what I believe to be the missing link that’s going to take your training and muscle gains to the next level. This goes way beyond the basic training, nutrition, and supplementation stuff that you probably have a good grasp on already. Trust me this is something totally different.

I’m talking about getting rid of nagging joint pains that you probably had for months or even years, and healing them within minutes. And even increasing your lifts by 50% or more within a single session, I shit you not my friend, this is the real deal. And just in case you are wondering this has nothing to do with any of that short range of motion partial rep stuff. This applies to real exercises, doing real full range of motion reps.

The method I’m talking about focuses on pressure points of your body and how by stimulating them you can INSTANTLY relieve pain and even more importantly INSTANTLY increase your strength. Now I’m not talking about something that you do and hopefully see results within weeks, No, No, No... I’m talking about something that you can do RIGHT NOW and get results within minutes!

So what is this you ask?

Well, I met an Australian physiotherapist, exercise physiologist, etc. basically the guy has half the friggen alphabet behind his name. Anyway, he was involved with various sports his whole life (i.e. judo, weight training, etc.) and over the past 35 years he has developed a system of “Nero Training” which you have to experience to believe. This thing has already spread from Australia, to Italy, to the UK, and now in the near future through yours truly, this is going to be shared throughout North America.

I had breakfast with him yesterday and he explained how it works. Then while we were sipping coffee after the meal he said:
“Lee, do you have any aliments or injuries right now?”

I thought about it for a minute and said:
“Yeah, now that you mention it I do, my elbow has been acting up. I’ve got elbow tendonitis” (i.e. tennis elbow).

He said:
“Do you want me to fix it right here, right now?”

I said:
“That’s cool with me, go ahead and put your money where your mouth is and prove to me that this stuff works.”

He sat next to me and then asked if he could pull on my arm and the way he pulled made me yell out a big “OUCH!” from the pain shooting up my arm from the tennis elbow. Then he did his sequence of pressure point stuff on me right there at the breakfast table, he started pressing on points along my spine and throughout my lats and traps, etc. while moving my arm in different positions.

He pulled on my arm again and it wasn’t quite as painful as the first time... he goes through the whole series of exercises again a second time. Then he pulled on my arm again and this time it was solid, he couldn’t budge it and I felt no pain what so ever!!!

I wouldn’t believe it if I didn’t experience it myself. I’ve been working out for over 18 years and seen a lot of crap come and go during that time. I’m more skeptical then most people when it comes to the fitness industry. I’m from the old school of thinking that if you have an ache, pain, injury, etc. then just let time heal it for you. But this old Aussie dude healed my elbow tendonitis that’s been bugging me for months in less then 3 minutes flat.

Long story short, he said that my elbow pain wasn’t caused in my elbow at all. It was from the muscles in my traps and rhomboids that were pinching a nerve that runs from the spine and down the arm. He fixed my frigging elbow from pressing on my back, how crazy is that? And here I thought I knew a thing or to about how the body works, I guess you can still teach an old dog new tricks after all.

This elbow tendonitis cure is just one thing in his bag of tricks, there are techniques like this for every part of the body. This stuff can fix shoulder problems, knee problems, hip problems, you name it... And not only does it eliminate pain, but it strengthens those areas as well so you can lift more weight and thus stimulate more muscle growth and get bigger and stronger a lot faster.

Over the coming weeks I’m going to by studying this system directly from the master himself, one on one, so I can then in turn condense it down and help teach it to you. This is exciting stuff and I’ll keep you posted with the latest news about the new “Nero Training System”.

all the best,
Lee Hayward
(Your Physique Transformation Specialist)

Monday, September 22, 2008

Mitch Buchanan manning his life guard tower...

Mitch Buchanan manning his life guard tower and gazing over the sand and surf looking for hot bikini babes in distress who need a big, burley, big chested man to rescue them... LOL

Making a Female Fitness Video on Muscle Beach...

Wednesday, September 17, 2008

The Suit Case Walk…

Today I’m flying from Newfoundland to California, literally going from the most eastern point of Canada to the most western point of the USA, the whole trip will take about 12 hours, that’s if were lucky and everything is on time. Myself and my girlfriend Patricia are going to LA for an Internet marketing seminar. And we are also going to stay down for a week so we can film a workout video on Muscle Beach in Venice. I’m really looking forward to it.

I’m sitting on the plane right now as I write this. The plane seats actually have power outlets so I can plug in my laptop. That’s a pretty cool feature, I’ve never seen that before on a plane. So I’m taking advantage of it.

Anyway, knowing darn well that there is going to be lots of time to kill today, I packed my bag with lots of reading material. And just before I started writing this I was flipping through this month's issue of Men’s Health and came across a cool exercise called the “suit case walk”. Granted the name caught my attention being that I’m traveling today and lugging around suit cases.

Basically the suit case walk is a variation of the farmers walk. Now if you are not familiar with the farmers walk, it is simply picking up a dumbbell in each hand, holding them by your sides and walking with them. Similar to how a farmer would walk carrying a bucket in each hand. You’ve probably seen the farmers walk done before in strongman competitions on TV as it is a very common event.

The suit case walk is very similar, but you’ll be walking carrying only one dumbbell in one hand, then switching hands half way through, just like you would if you were carrying a suit case for a long time.

The benefits of the farmers walk and the suit case walk is that they help develop real functional strength throughout the entire body. Your grip comes into play big time from holding the weights, in fact this is what will give out first when doing the exercise. You’ll also heavily work your traps, back, mid-section, hips, legs, etc. from walking with heavy weights.

This is one of those exercises that you are probably not doing regularly, but you really should. Simply adding it in as part of your workout routine once a week will make a big difference. If you stick with it consistently you can progress very quickly.

A little over a year ago I was really into a good strength and power training phase that had lots of basic power exercises, including the farmers walk, in my workouts and they helped out tremendously. My strength was at its peak and it had a lot to do with consistently doing the basic movements.

But honestly I’ve gotten a bit slack in my training lately. Not that I haven’t been working out regularly, but I haven’t been focusing on the heavy basics. This is partly due to having suffered a muscle tear earlier this year and having to go through an active recovery phase for several months. Let me tell you, nothing is a bigger kick to the ego then getting out lifted by little old ladies in the gym. For about 8 weeks I was literally just going through the motions with nothing more then the weight of the machine handles.

But now that I’m pretty much all healed up, it’s time to get back to some serious training again. I’m looking forward to adding in the farmers walk and the suit case walk as part of my workouts.

The way I’d suggest including these exercises is to do them once a week after either a leg workout or after a back workout. One workout do the farmers walk, the next workout do the suit case walk. The suit case walk will involve more core and stabilizer muscles because you have to balance and support yourself more so as your body will be off balance from holding only one weight. The farmers walk will allow you to carry more total weight and work more muscle fibers because of the heavier loads. Alternating between the two variations will give you the best of both worlds.

To do the farmers walk grab 2 dumbbells and walk back and forth the gym until your grip fails. Rest 2-3 minutes and then repeat again. You’ll only need to do a few sets (or walks).

For the suit case walk grab 1 dumbbell and walk the length of the gym, switch hands, and then walk back. Keep alternating holding the dumbbell with one hand, and then the other hand with each trip back and forth the gym. Again rest 2-3 minutes between walks to fully recovery your strength so you can give each one 100% effort.

You’ll most likely find that you have one hand that is stronger then the other, so start with your weaker hand first. Then make sure to only walk the same distance when holding the weight with your stronger hand. Over time this will help to balance out the strength of both hands.

A good starting weight for most guys would between 50-80 lbs. dumbbells, and ladies should start with about half of that. Obviously, the actual weights you use will depend on your current strength levels, but this is a rough guideline to start with. Each week add 5 lbs. and strive to walk the same distance. You should be able to make steady progressive strength gains for several weeks in a row.

Give the farmers walk and suit case walk a try in your workouts, it will only take a few minutes once per week and that will be time well spent. As you get stronger with these exercises, you’ll also get stronger with your other exercises as well due to the grip and core strength you’ll be building.

Monday, September 15, 2008

How To Make High Protein Ice Cream…

Here is one of my favourite healthy treats... High protein ice cream!

This is how you make it, just mix the following in the blender:

1 cup of egg whites
10-20 frozen strawberries depending on the size
(you can also add in other frozen fruit of your choice)
2-3 scoops of vanilla whey protein
2 tablespoonfuls of Splenda

Blend it up until it has a consistency like frozen yoghurt. You'll most likely have to stop and stir up the frozen fruit a couple times to get it to mix well because it is so thick.

Give it a try and then post a comment to let me know how you like it.

Friday, September 12, 2008

Really Simple Chicken Breast Recipe...

This is a ridiculously simple way to add some flavour to the bodybuilding staple food boring, bland, boiled chicken breasts

Heres what you do in 5 simple steps:

1. boil the chicken
2. chop it up
3. toss it in the pan
4. stir in the funky sauce
5. Eat It Up!

So simple even I can make it...

Back Workout - T-bar row, db rows, lat pull downs, shrugs...

For this back workout I trained at a different gym then I normally workout at. I like to do this from time to time. I’ll get a bunch of day passes for different gyms and use them every now and then to add variety to my workouts.

I started my back workouts off with a quick warm up on rowing machine. This is a great machine to use as a warm up prior to any workout because it moves all the major muscle groups and get the blood flowing and increases your core temperature. I'll usually do between 5 and 10 minutes on the rower until I get a light sweat on and feel ready to move on to the weight training portion of my workout.

My first exercise is chest supported T-bar rows. The gym that I normally workout at doesn't have this style of T-bar row machine so I like to add it in when ever possible. You'll notice in the video that I kept one foot on the floor and one on the foot plate. This helps take some of the pressure off your chest and makes it easier to breath deeper when doing the exercise.

Next I move on to one of my favourite back exercises, the 1 arm dumbbell row. This allows you to work each lat individually and helps to develop balance and proportion between the left and right sides. I like to do these free standing with my legs straddled as this creates a solid base and will allow you to lift heavier weights then if you did them kneeling on a flat bench like most people do.

Then I did wide grip lat pull downs. As you do lat pull downs make sure to arch your back at the completion of each rep bottom to really get a good contraction throughout the lats and middle back.

After that I did some exercsies for the traps. One of my favourite trap exercises is the barbell shrug. When I work up to heavy weights I'll use straps to help re-enforce my grip. Shrugs are only allow for a short range of motion, but they work great for adding thickness across the upper back.

Another great trap and upper back exercise is the upright row. I prefer to do these from a low pulley cable using a rope attachment. The rope provides more freedom of movement and is a lot more comfortable on the wrists compared to using a barbell. And using cables helps to keep constant tension of the muscles during the entire exercise.

My final exercise is shrugs using the standing calf raise machine. This is a unique exercise that most people haven't heard of before. But it works great for isolating and building up the traps. When you set up for the exercise stand with your feet flat on the foot plate, don't let your heels hang off the edge like you would for standing calf raises. The great thing about this exercise is that your grip strength is not a limiting factor like it is with most other shrug variations so it also allows for heavyweights to be lifted.

Tuesday, September 9, 2008

How To Bench Press By Yourself Without A Spotter...

A very common question that I'm often asked by people who are seeking bench press training advice is:

"how can you bench press by yourself if you don’t have a spotter?"

Let's face it, there are times when we have to workout alone and do not have the luxury of a training partner or spotter. And having to go and bug someone at the gym and ask them for a spot on every set of your bench press workout can be a nuisance to both you and them. Not only that, but if you ask a stranger to spot you there is no way to know how good they will be. Heck, being a good spotter is a skill in itself.

So in this youtube video I'm going to show you how you can bench press all by yourself safely without a spotter.

For more bench press training tips, be sure to check out "Blast Your Bench" and get a copy of the Blast Your Bench e-book.

Camping Trip...

This past weekend myself, Patricia, and Sasha the dog had a little camping trip in the woods. We don't go off camping often, but when we do the diet gets put on hold :-) Cook ups over an open fire, roasting marshmallows, a cooler of beer... all the camping essentials LOL

Saturday, September 6, 2008

How To Make A Post Workout Protein Drink

This is one of my favorite post workout protein drinks.

Mix up the following in the blender...
- 2 cups of low fat milk
- 1 banana
- 1 scoop of creatine powder (5 grams)
- 2-3 scoops of whey protein powder
- 1 cup of frozen berries / frozen fruit

This is a great source of fast digesting protein and simple carbs which is ideal to have right after a hard weight training workout.

5 Shortcuts To Build Muscle Size

These days it seems that everything needs to be bigger, faster, and stronger. Going to the extreme is the norm. Everything from extra strength headache pills, to energy drinks, and high speed Internet. Bottom line is that people want change and they want it now!

When it comes to bodybuilding things are no different we want results ASAP. The desire to build a better body unites all bodybuilding and fitness enthusiasts, but for most of us, the muscle gains come too slow and they never come easy. So we look for shortcuts.

Click Here To Read The Full Article...

Wednesday, September 3, 2008

Simple Arm Workout – Biceps and Triceps

Yesterday I trained my arms. It was actually the first time that I worked arms in a couple weeks because I have a bit of elbow tendonitis (i.e. tennis elbow) that has really been hampering my workouts. I go through phases like this from time to time where joint pain flares up and it is very frustrating. If you’ve ever had tendonitis in your joints then you know what I’m talking about.

I did all machine exercises for moderate weights as this feels the most comfortable on the joints.

I started my workout with 10 minutes on the cardio rowing machine to warm up my arms.

The first exercises were a super-set of cable curls with an ez bar from the low pulley cable and tricep pushdowns from the high pulley cable.

Cable Curls:
5 sets of 100 lbs. x 10 reps

super set with…

Tricep Push Downs:
5 sets of 100 lbs. x 10 reps

Then I moved on to another super-set of Life Fitness preacher curl machine and Hammer Strength tricep extensions.

Preacher Curls:
5 sets of 60 lbs. x 10 reps

super set with…

Tricep Extensions:
5 sets of 60 lbs. x 10 reps

Each exercise was proceeded by 1-2 lighter warm up sets.

Friday, August 29, 2008

Back Workout Weight Training Exercises

Back training is one of my favourite workouts and is a critical component to developing a strong muscular body.

Often times novices will not give their backs workouts the attention it needs because the back is not as visible as other muscle groups like the chest, arms, and legs. But you’ll find that as your back gets stronger, the rest of your body will get stronger as well.

A well developed back will provide a good base support for chest exercises like the bench presses and flyes. And it will also make you stronger with leg exercises such as squats and lunges.

In the video below I go over a complete back workout routine.

In this video I did…

Bent Over Barbell Rows
3 sets of 10 reps with 185 lbs.

V-Bar Pull Downs
3 sets of 10 reps with 165 lbs.

Hammer Strength Chest Supported Rows
3 sets of 10 reps with 3 plates per side.

Bodyweight Rows
3 sets of 10 reps

Hyper Extensions
3 sets of 10 reps with a 45 lbs. plate
+ 3 sets of 10 reps with bodyweight.

Mountain Bike Riding Pictures...

On Thursday it was a beautiful sunny day so I just had to get outside and go for a mountain bike ride. I love riding in the woods and through the trails, it is so much fun that it doesn't even feel like cardio. I can be gone for a couple hours at a time and it just flys by... where as if I did cardio in doors I'd be constantly watching the clock and counting down the minutes waiting for it to be over with.

Wednesday, August 27, 2008

Back Workout...

Today I trained back with a personal training client of mine. When possible I like to train with my clients. This helps them with their workouts because they can better see how to do the exercises while I’m training. And it works great for me because I get my workouts done and out of the way at the same time.

My workout consisted of…

A cardio warm up on the elliptical machine for 10 minutes.

Chest Supported T-Bar Rows:
3 sets of 6 reps with 4 plates

V-Bar Pull Downs:
3 sets of 6 reps with 200 lbs.

Face Pulls:
3 sets of 6 reps with 160 lbs.

Bodyweight Rows:
5 sets of 10 reps (50 total reps)

Note: all exercises are proceeded with 1-2 lighter warm up sets.

Saturday, August 23, 2008

Chest and Shoulder Workout…

On Wednesday of this week I worked chest and shoulders using the bench press assistant workout from my bench press training tips newsletter at:

The workout went like this…

Bradford Presses:
65 x 10 reps
85 x 10 reps
105 x 10 reps
85 x 20 reps
65 x 20 reps

Reverse Grip Smith Machine Bench Press:
135 x 6 reps
225 x 6 reps
275 x 6 reps
315 x 6 reps
315 x 6 reps

DB Bench Press:
65’s x 10 reps
85’s x 10 reps
100’s x 10 reps
100’s x 10 reps

Elbows Out Tricep Extensions:
30’s x 10
40’s x 10
40’s x 10

Push Ups:
100 total reps

super-setted with

Face Pulls:
100 lbs. x 100 total reps

This is a very effective routine for strengthening the muscles used when benching, without actually doing the bench press. In fact I know of several guys who have increased their max bench by 20+ lbs. within a month of following this routine.

Friday, August 22, 2008

Should you wear a weight lifting belt or not?

There was a recent study done where Dutch researchers found that there is no real benefit to wearing lumbar support. Wearing a weight lifting belt during your workouts will NOT help to prevent or treat back injuries. For the majority of the time you are better off just forgetting the weight lifting belt altogether.

The only exception would be when performing heavy low rep squats and deadlifts. With these exercises the belt will help with improving your exercise form. Because when you wear a belt and push your stomach out against the front of the belt this will create a more solid core base that will help you lift more and feel stronger when squatting and deadlifting.

The best weight lifting belts for providing core support are the powerlifting style belts that are the same width all the way around. Not the typcial bodybuilding belts that are thick in the back and thin in the front. The reason being that the support comes from expanding your stomach and pushing out against the belt. Not from excess padding in the back of the belt.

Tuesday, August 19, 2008

Cruisin Down The Highway…

Today was a beautiful sunny day. We haven’t had many nice days during the month of August, most of the time it has been just rain and fog. So myself and Patricia left work early, passed on going to the gym and went for a motorcycle ride instead... (we can make up the workout on a rainy day :-) It was a great ride and I had a blast. Hopefully the good weather holds up and we’ll be able to get in several more rides before summer is over.

Monday, August 18, 2008

Muscle Building Nutrition - Part 2

In part 1 of the Muscle Building Nutrition video presentation I covered proper nutrient intake of protein, carbohydrates, fat, and water. And the amounts of each that you should be consuming daily based on your individual needs and fitness goals.

In this second part I’m going to outline some practical ways that you can fit proper bodybuilding nutrition into your busy lifestyle with a complete meal-by-meal eating plan.

Note: you can watch the first part of the Muscle Building Nutrition video presentation at:

Friday, August 15, 2008

12,000 Calorie A Day Diet...!

Olympic swimmer Michael Phelps needs to eat 12,000 calories per day just to keep up with his raging fast metabolism... Just check out the article below that was published in New York Post.

Swimming sensation Michael Phelps has an Olympic recipe for success - and it involves eating a staggering 12,000 calories a day.

"Eat, sleep and swim. That's all I can do," Phelps, who won two more gold medals today, told NBC when asked what he needs to win medals. "Get some calories into my system and try to recover the best I can."

By comparison, the average man of the same age needs to ingest about 2,000 calories a day.

Phelps, 23, will swim 17 times over nine days of competition at the Beijing Games - meaning that he will need all the calories he can shovel in his mouth in order to keep his energy levels high.

Phelps' diet - which involves ingesting 4,000 calories every time he sits down for a meal - resembles that of a reckless overeater rather than an Olympian.

Phelps lends a new spin to the phrase "Breakfast of Champions" by starting off his day by eating three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise.

He follows that up with two cups of coffee, a five-egg omelet, a bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes.

At lunch, Phelps gobbles up a pound of enriched pasta and two large ham and cheese sandwiches slathered with mayo on white bread - capping off the meal by chugging about 1,000 calories worth of energy drinks.

For dinner, Phelps really loads up on the carbs - what he needs to give him plenty of energy for his five-hours-a-day, six-days-a-week regimen - with a pound of pasta and an entire pizza.

He washes all that down with another 1,000 calories worth of energy drinks.

Phelps remains on course to at least equal Mark Spitz's record of seven gold medals won at the 1972 Munich Games.

At these Summer Games, a typical day for Phelps starts with a 5 a.m. wake-up call. Most of his races have taken place between 8 p.m. and 10 p.m. ET when in China - 12 hours ahead of East Coast time.

Tuesday, August 12, 2008

Positions of Flexion Arm Workout Exercises

This is a follow up to the previous positions of flexion arm workout video that I posted earlier at:

In this video I'm going to show you how I use progressive overload to make steady progress from workout to workout.

Wednesday, August 6, 2008

Why Almost Everyone Is DEAD WRONG About Achieving 6-Pack Abs

Yesterday I posted about the long-awaited release of Sean Nalewanyj's
"Real Deal Body Transformation System".

It's the explosive new fat burning success kit that
everyone is talking about, and I REALLY want to
make sure that you check it out for yourself.


Because in all the countless hours I've spent
reviewing fat loss program after fat loss program,
I can honestly say that this is one of the most
comprehensive, straight-ahead and downright POWERFUL
fat loss systems I've EVER come across.

And now you can get a sneak peak preview of this
valuable fat shredding information for yourself
because Sean Nalewanyj has just posted a video
presentation covering the biggest mistakes that
people make when it comes to developing ripped
6-pack abs.

You can watch the 6-Pack Abs Video be clicking on the link below:

How To Get 6 Pack Abs Video

Tuesday, August 5, 2008

How To Burn Fat...

It's not very often that I'll recommend any fat burning
program in my Bodybuilding Blog or in my newsletters because
most of the so called fat burning programs out there are
complete garbage... but what I'm about to share with you
is totally different and you need to hear about it.

Even as an experienced bodybuilder and fitness trainer
myself, I'm always looking for new tips and tricks that
will help me get better results with my own training.
Then in turn I can share what I've learned to help you
get better muscle building and fat burning results for

So when my good friend and fellow bodybuilder, Sean Nalewanyj,
told me about his "Real Deal Body Transformation System"
I was all ears... I had to find out what juicy tips and fat
shredding strategies he came up with.

You've probably read some of Sean's popular articles
on my website. I've been a fan of his work for years.
Sean Nalewanyj is one of the few fitness experts online
that I know, like, and trust. He not only talks the talk,
but he walks the walk and knows his stuff inside out.

Anyway, I managed to get my hands on a copy of his
brand new fat burning program a few weeks ago and
I was just blown away with what he reveals. I've
even started applying some of his techniques myself
with solid results.

Sean doesn't repeat the same old fat loss BS and
exercise 101 crap that is polluting the internet.
His program contains REAL hard hitting fat burning
techniques that you can put to use immediately to
help you sculpt a lean, attractive and athletic body
quicker and easier then you ever thought possible.

Sean's "How To Burn Fat" system has already been
endorsed by over 10 world renowned fitness experts
(including yours truly) and we all agree that he's
shaking up the entire fat loss industry with his
direct, no-bull approach.

The most EXCITING part is...

This incredible new fat burning system just hit the
web today, and Sean is celebrating its launch by
offering it for HALF PRICE for the next 72 hours!

I actually burst out laughing when I saw the price of
the program. Honestly, I didn't think anyone would give
away such an enormous value for so little. I even emailed
Sean myself to make sure the price wasn't a misprint.
(It's not!)

I honestly think you should DROP EVERYTHING
and take just 5 minutes right now to go check out the
"How To Burn Fat" program for yourself.

...I'm not going to tell you to buy it or not
(that's totally up to you)...

But I do want to let you know that Sean's introductory
discount is only available for the next 72 hours, after
that the price of the program doubles!

Offers like this don't come along very often, so just
click on the link below, check it out, and decide for
yourself if this program is right for you.

If you are looking for a realistic solution to blast away
stubborn bodyfat quickly then you owe it to yourself to
at least check it out.

Sunday, August 3, 2008

Bodyweight Rows For A Bigger Back...

I’m a big believer of including bodyweight exercises in your workouts to help maximize muscle growth. Exercises where you move your entire body through space are much more demanding and provide a greater amount of nero-muscular activation then exercises where you just move your limbs.

This is why squats are harder then leg presses, pull ups harder then pull downs, etc.

One of my favorite bodyweight exercises for building a wide muscular back is chin ups or pull ups. For years my back workouts would often include up to 50 reps of pull ups. I’d do sets of 5-10 reps using different grips until I completed 50 total reps.

But this past January I suffered a serious muscle tear in my teres major and tricep tie in area and this has really hindered my back workouts. In fact I haven’t been able to do a full pull up with my bodyweight in over 7 months because it is just too much stress on my previously torn muscles.

I’ve been looking for an alternative exercise that combines the benefits of bodyweight movements and will still allow me to work my back intensely without over stretching my muscles. And the exercise that I came up with is bodyweight rows.

They are almost like doing an inverted push up. Bodyweight rows are to your back, what push ups are to your chest.

To set up for this exercise I like to use the smith machine and set the bar so that it is about waist height. I’ll then place a flat exercise bench about 4-5 feet away from the smith machine bar. The smith machine works best because the bar will be solid and stay in place during the entire exercise.

Get in position by gripping the bar with a slightly wider then shoulder width grip and place your feet on the exercise bench. Keeping your body straight, row yourself up until your chest touches the bar and then lower yourself to the starting position and repeat.

The benefits of this exercise is that it works muscles of the back hard and will allow you to perform more reps then you could with regular pull ups because the mechanics of the exercise place you in a stronger position and you are not lifting your entire bodyweight.

You should give bodyweight rows a try for your next back workout. They work great as either an overall back warm up exercise or as a finishing movement to really pump up the lats at the end of your workouts.

Can Creatine Make You Smarter?

No doubt you’ve heard of the muscle building benefits of taking creatine. But it may help make you smarter as well. There was a research study published in the British Journal Proceedings of the Royal Society: Bio-Logical Sciences. Where test subjects were given either 5 grams of creatine, or a placebo. They were then quizzed on their on their ability to remember and repeat long sequences of random numbers in reverse order and they were also tested on their IQ.

The results showed that the group taking creatine had a significant measurable boost to brainpower. Creatine plays a role in maintaining energy levels in the brain. Supplementing with creatine may help assist with brain function.

Friday, August 1, 2008

Positions Of Flexion Arm Workout...

One of the most effective workouts for building muscle in the arms is using a training technique called “Positions of Flexion”. Which basically means training each muscle group through it’s full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.

To give you an example, here is a typical POF bicep workout:

· Barbell Curls
(this is a mid-range exercise as most of the tension is on the biceps in the middle of the rep)

· Preacher Curls
(this is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position)

· Concentration Curls
(this is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted)

Lately I’ve been focusing my own workouts around the “Positions Of Flexion” concept and the results have been awesome, I’ve gotten the most intense muscle pumps that I’ve felt in years. In the past I usually just focused most of my efforts around the big basic compound mid-range exercises, but by incorporating fully stretched movements and fully contracted movements I can tell that I’m working muscle fibers that are not getting touched with just basic compound lifts. POF training utilizes the best of both compound and isolation exercises to work the muscles through a complete range of motion.

This is the Positions Of Flexion arm workout I did on Saturday July 26.

EZ Barbell Curls
(mid range exercise)
2 x 6 with 110 lbs.

Close Grip Bench Press
(mid range exercise)
2 x 6 with 225 lbs.

EZ Barbell Preacher Curls
(stretch exercise)
2 x 6 with 70 lbs.

Overhead Dumbbell Extensions
(stretch exercise)
2 x 6 with 40 lbs.

Dumbbell Preacher Concentration Curls
(peak contraction exercise)
2 x 6 with 40 lbs.

Dumbbell Kickbacks
(peak contraction exercise)
2 x 6 with 40 lbs.

Plate Pinch Holds
Two 25 lb. plates

Thursday, July 31, 2008

Swimming In Manuals River With The Pup…

One afternoon last week Patricia and I took our dog Sasha and went swimming in Manuals river. The swimming hole is only about a 25 minute walk from our place. This is the same trail that I often go mountain biking and walking on for my cardio workouts.

It was a beautiful day, the water was warm, and we had a blast and the dog loved it as well. Here are some pics that we took...