Friday, July 31, 2009
Thursday, July 30, 2009
in Central Newfoundland. This place is no
5 star resort by any stretch of the
imagination, in fact it could be the
ideal set for a cheesy 70's porno flick LOL
But I don't care because I'm on week long
motorcycle road trip with my girlfriend
Patricia and we only need a place to crash
each night while we are on the road.
Over the next week we plan to ride through
Atlantic Canada; going across Newfoundland,
Nova Scotia, New Brunswick, Prince Edward
Island, and back again.
Anyway the reason I'm writing is to let you
know that tonight July 30 we are having our
live Total Fitness Bodybuilding Talk Show at:
I've got a mini laptop here with me and it has
a built in webcam so as long as I have internet
access we'll be good to go.
So if you want to participate in
our live chat show and discuss your plans and
strategies for building muscle and losing fat,
then be sure to tune in tonight July 30 at
8:30 pm eastern time and we can chat then.
We'll that's it for me, I've got to go fire
up the bike and hit the open road. I'm looking
forward to chatting with you later tonight.
Tuesday, July 28, 2009
When most people travel they let their bodybuilding and fitness routine go to the wayside, end up skipping workouts, and eating junk.
But it doesn't have to be like this...
Now I admit that traveling does pose a bit of a challenge for sticking to your routine, but with a little planning ahead you can avoid the pitfalls and still make good progress.
In our case we have packed high protein meal replacements and protein bars. Protein supplements can be really helpful for keeping your protein intake high and filling in the nutritional gaps between meals when you are on the road.
We've also packed our gym clothes and sneakers so we'll be able to workout in the hotel gyms along our trip.
Simple planning like this will allow you to still make progress while you are traveling so that when you get back home you can pick up where you left off and set some new personal records in the gym, rather then having to make up for lost progress.
Monday, July 27, 2009
Exercise 1: Standing Arnold Presses
Exercise 2: Standing W Presses
Exercise 3: Upright Rows
Exercise 4: Bent Over V Raises
Exercise 5: Standing High Lateral Raises
"Don't count reps on this workout"
Find a weight you can handle 10-15 times and take each set to failure.
Rotate through each exercise without any rest.
Repeat circuit 3-5 times with 2 minute rest between each complete circuit.
For more workouts like this check out Vince's No-Non-sense Muscle Building Program at:
You can also get a copy of my Total Fitness Bodybuilding DVD Training System at:
Friday, July 24, 2009
Monday, July 20, 2009
It's timed dumbbell bench presses. Take 50% of your working weight for dumbbell bench presses and perform a 3 minute long set as shown in the video below...
For more killer bench press tips that will help you build a big muscular chest, sign up for my FREE 5 Part Bench Press Training Tips e-Mail Course at:
Friday, July 17, 2009
your bodybuilding and fitness goals:
- your weight training
- your cardio training
- your nutrition & supplements
- or your inner game (i.e. your mindset)
While all of these components are important
and could be argued "critical" to your success,
what is the one key that holds it all together
and makes the wheels of success turn?
It is your mental Inner Game...
The stuff that goes on between your ears
has more of an impact on your long term muscle
building and fat loss results then any workout,
eating plan, or supplement.
I've personally seen guys who didn't have a
clue about proper training, nutrition, etc.
make incredible physique transformations simply
because they were so determined to succeed that
they didn't let anything stand in their way.
Knowing what you want and having the
determination to go after it, no matter
what, will have more of an impact on your
actual real world results then all the
techniques and "how to" information will
I mean let's face it...
We all KNOW what we need to do in order
to take our physique to the next level.
We all know that we should workout with
weights, do cardio, eat a healthy nutritious
diet, and all that stuff. But so few people
actually follow through and do it.
If you have some excess bodyfat around the
middle that you'd like to lose then I'm sure
you could figure out what you need to do in
order to lose just 5 pounds in the next month
if you really had to - couldn't you?
And on the other side of the coin, if you are
skinny and want to bulk up, then I'm sure you
could figure out how to physically gain 5 lbs.
in the next month if you absolutely had to.
Don't you agree?
Then if that's the case, why is it that
we struggle so much with this stuff???
It has to do with our mindset. We need
to re-program our minds and set up the
conditions in our lives so that doing
the things that push us towards our
goals happens automatically.
And Tom Venuto's new
"Motivation Propulsion System"
does just that!
Tom is a natural bodybuilding champion and has
been competing and training people since 1989.
So needless to say he has learned a few things
along the way about how to whip people into shape
in a hurry.
And until mid-night tonight (July 17)
Tom is revealing all his best kept "Inner Game"
and motivational secrets as a F-R-E-E bonus
with his Burn The Fat Program at:
The Burn The Fat, Feed The Muscle Program
is one of the best selling bodybuilding and
fitness programs online and what many to
consider to be the "Fat Loss Bible".
It is one of the very few books out there that
I consider a MUST READ book if you are serious
about getting in your best shape ever.
You can get it online at:
If you were to read just one book on
the topic of nutrition, this would be
the one I'd recommend.
Just by going through this program you'll
become a 'semi-expert' on nutrition yourself
and know more about how to burn fat and build
lean ripped muscle then 95% of the people
you'll ever meet.
Combine that with the killer Jedi Mind Trick
techniques that Tom covers in his new
"Motivation Propulsion System" and you'll be
armed with a deadly physique transformation
combo of How To Strategies and Motivation.
This will help you quickly build that lean
muscular body that looks good with your shirt
off and turns heads at the beach or pool, and
makes you feel totally confident where ever
But there is a catch - and that is you can
only get this for program for F-R-E-E if you
act now within the next few hours at:
And if by chance, you already have Tom's
Burn The Fat program, then you can still
get this killer new "Motivation Propulsion
System" by becoming a Burn The Fat Inner
Circle Member at:
As an "Insider" you'll get real world
insights into the practical application
of this stuff and get to interact with
others who have already transformed their
body's and sculpted a ripped beach ready
Again, the link to get the
Burn The Fat Program is:
and the link to become an Inner Circle
Member and get the inside scoop is:
Thursday, July 16, 2009
Tom is the author of "Burn The Fat, Feed The Muscle" which is the #1 best selling diet and fitness ebook in the history of the Internet.
In fact, it's one of the best selling e-books on ANY subject in the history of the Internet ... And there's a reason why... It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.
Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another "diet program" into an already over-saturated market. Tom's Burn The Fat Program can be more accurately described as a "Fat Loss Bible." It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever read.
If you were just going to read one book on the subject of nutrition, Burn The Fat, Feed The Muscle would be the one I'd recommend.
You can check it out at: http://www.burnthefatprogram.com/
The Ultimate Fitness Success Essential:
1 Key to Sure-Fire Results
By Tom Venuto
The arguments continue to rage on. The big debate: What is the single most important factor in fitness success? I'm not talking about little tweaks that might improve your results a few percent, but absolute pre requisites that make or break you over the long haul. What is the ultimate essential? What is the sine qua non of every fitness transformation?
The Ultimate Key To Fitness Success
You've surely seen the forum discussions and blog comments that argue over the issue, maybe you've even been embroiled in them yourself:
"It's interval training!"
"It's weight lifting!"
"It's circuit training!"
"It's not just training – it's all about INTENSITY!"
"It's diet! Body transformation is 80% nutrition!"
"Lean protein is the key!"
"It's carbs – you have to cut the carbs if you want to get lean and healthy"
"Lifestyle is the key – you have to control stress, get your sleep, eat natural foods and keep toxins out of your body!"
And on and on and on these arguments go.
While all of these factors could be argued as important and some even essential, none of them is THE difference that makes the difference.
There's something else that must come first to make any diet or training program work.
Weight loss studies have started giving us some clues in recent years as the time-frame of the research has stretched beyond your typical "12 week transformation" period.
We already know that in the long run, most people regain the weight they lose from dieting, but some even greater distinctions have been made in the most recent studies.
For example, the Harvard study published in the February 26th edition of the New England Journal of Medicine earlier this year had newswires, forums and blogs buzzing, especially if they were loyal low carb or low fat themed sites.
In this large (811 subjects) two-year trial, subjects were assigned to diets with different ratios of protein, carbs and fat and were given reinforcement through group and individual counseling sessions.
All four groups lost weight, although the results were not very impressive: average weight loss was 6 kilos after 6 months and only 4 kilos at the end of the study.
The researchers said that the principal finding was that all the diets were equally "successful" in promoting clinically meaningful weight loss and maintenance over the course of two years.
Hmmmm. Imagine that. So after all that bickering back and forth about low carb vs high carb, it's not macronutrient ratios or composition of the diet program that's most important after all eh? In the big picture scheme of things, that certainly appears to be the case.
We would also probably be safe to extrapolate these types of findings to all the various training programs; almost any halfway-intelligent workout can work to some degree, but over an extended period, the average results aren't all that great, regardless of the training approach.
Even transformation contest winners relapse, and big losers become even bigger regainers. Only a small handful of people are truly successful for life.
So what does matter? And what is the secret of those who are successful at lasting health and body change?
Well, when it comes to the fat loss side of things, we could say that clearly calories matter. Low carb, high carb or anywhere in between, if you want to get leaner, a calorie deficit is an essential condition.
But let's not focus on the nutrition details. Let's pan back out to that bigger picture. What REALLY makes you successful, whether you want to lose fat, gain muscle or increase your level of fitness?
In the NEJM study, one factor was VERY strongly associated with success: Attendance to group counseling sessions. In fact, the researchers considered this a proxy for commitment to achieving weight loss goals and staying engaged in the program. In a word, I would call this accountability (or social support, if you want to pin down the type of accountability in this particular case).
Over the last few months, I have written at length about the power of accountability and there's little doubt that this could be a legitimate candidate as the ultimate success factor – or at least one of the factors that make a real difference.
This is one of the reasons I'm a huge advocate of accountability-based fitness and nutrition programs, personal training and the entire field of personal coaching.
But is that it? Accountability? I think we're getting warmer, but we need to drill down a bit deeper to try and articulate a foundational principle even more clearly.
An interesting statement was made in the NEJM research paper which echoed findings from previous studies:
"These findings together point to behavioral factors rather than macronutrient metabolism as the main influences on weight loss."
Aha! So now we have "accountability" and "behavioral factors" singled out as more important to your long term success than any particular diet program. In other words, it's not what diet you follow, it's what makes you follow your diet!
I would also contend that the same is true for exercise programs as well.
Some people may call this a "no duh" sort of conclusion, and yet the obviousness of this solution makes it no less true or important to teach and emphasize. Sometimes what's most obvious is the most glossed-over because it's taken for granted.
If behavior change is the crux of the matter, then the questions we must ask include:
•What makes lasting behavior change so difficult for most people?
•What factors are controlling your behavior?
•What creates lasting changes in your behavior?
Accountability provided by coaching or counseling is one answer, but unless you have a coach, counselor or trainer all the time for the rest of your life, or your coach teaches self-empowerment, then the presence of this external accountability will define the limits of your success.
In the end, the buck stops with you. You must accept personal responsibility for your success. You must develop and use your personal power.
Peak performance coach Anthony Robbins has a great definition for personal power. He said that "personal power is the ability to take action."
And THAT excellent definition leads us right into the real ultimate success factor:
THE ULTIMATE KEY TO FITNESS SUCCESS IS YOUR ABILITY TO MOTIVATE YOURSELF TO TAKE CONSISTENT ACTION AND CHANGE YOUR HABITUAL BEHAVIORS.
Diet, training and lifestyle are unquestionably important, but what's more important than which specific nutrition or training plan you choose is whether you have the ability to put them into action consistently.
The MOTIVATION to ACT is the ultimate key to success.
I'm sad to say that this is also the single most neglected aspect of achieving health and fitness success. In fact, motivation is often the subject of ridicule.
The critics dismiss anything that reeks of self-help as Pollyanna or psycho-babble and say, "Just take action and get it done." Yes exactly. That is the solution. It's also the problem.
Most people have chosen a plan of action but fail to act on it. They don't get it done. They don't follow through. They don't stick with it. It's not enough to tell your clients that action is the key – you must understand the psychology behind action. What makes a doer a doer?
In all the peak performers I have ever met in my lifetime, every one of them understood that self-motivation was responsible for driving behavior, creating action, changing habits and... GETTING RESULTS!
That's why I've been studying and teaching the psychology of motivation for more than 20 years, right alongside my studies of exercise physiology and nutritional science.
A big part of the future of fitness lies in "mental training". Not as a replacement for physical training or nutrition, but as the perfect companion to them.
Make no mistake: This is not some kind of magic that replaces an intelligent, effective approach to nutrition and training. In fact, I suppose if you were totally motivated to follow a lousy program, that might be no better (or even worse) than not being motivated at all!
The point is, you must master the mental strategies, in order that good physical strategies will be carried out to the max.
If you'd like to discover the mental training secrets of the doers and join the peak performers, then you can sign up for my Burn The Fat Inner Circle at:
In this elite fat loss club you'll learn...
•My personal approach to motivation and working out consistently for the last 26 years.
•Goal setting: the master skill of success & starting point of motivation
•How to harness your subconscious mind power to create effortless change
•Framing: transforming your life with the power of perspective
•The theater of your mind: visualization secrets for peak performance
•Self image secrets and how to stop self-sabotage
•Motivational propulsion systems: How to mentally turbo-charge or "rocket-boost" any program
•Success semantics: How words can transform your body, your health and your life.
•How to end emotional eating: get control over the most common cause of diet failure
•Motivation and your environment: How small changes in your surroundings lead to big changes in results
If you go to http://www.BurnTheFatProgram.com and listen to some of the success story audios, and read some of the testimonials, you will hear over and over again, that many of our most successful clients said it was the information on goal setting and motivation found in our Burn The Fat program that was the first and most important key to their success.
We are now building on that foundation with these new lessons in our Burn The Fat Inner Circle.
If you've ever had a hard time making long term changes in your behaviors, if you've ever gone on a diet only to fall right back into your old patterns in just months or weeks (or even days!), if you've ever had difficulty breaking bad habits, then http://www.BurnTheFatInsider.com is for you.
Your friend and coach,
Tom Venuto, author of
Burn The Fat, Feed The Muscle
Would you like to get a head start on getting powerfully motivated to achieve every health, fitness, or body transformation goal you set? Grab a copy of Burn The Fat, Feed The Muscle (BFFM) and go straight to chapter one. If you already own BFFM, go back to chapter one for a review and also be sure to check out the newest membership programs now available at our members-only Burn The Fat Inner Circle.
Wednesday, July 15, 2009
(but you won't need to study for it)
This quiz will help you in your quest for
building a lean athletically muscular body
that looks good in shorts, turns heads on
the beach and makes you feel totally confident
- even when you are not wearing any clothes!
So please be honest when answering and
consider your score very carefully...
Just 4 quick questions. Here goes:
1. Do you have a diet or eating plan that you
enjoy, and it's getting results for you, but
you just can't seem to stay on it consistently?
* You're good all day long, then you cave
in to night time munchies
* You're good all week, but on the weekends, it
all falls apart (especially at restaurants or
* You have a weakness to one (or more) certain
comfort foods and you just can't seem to say no?
* When you travel, it just seems impossible to
stay on it
2. Have you ever gotten in awesome shape - maybe
even lost a LOT of fat and you felt great - but
then you either binged all at once the minute
the program was over, or your motivation
slowly disappeared, and the weight slowly
creeped back on?
3. Have you ever had a problem with skipping
workouts or working out inconsistently?
4. Are you out of shape, overweight or just
dissatisfied with your body and you just can't
even seem to get started on any diet or workout
program in the first place?
If you answered "yes" to ANY one of these
questions, then you'll want to take a very
close look at the information in this email
because it applies especially to YOU.
If you said yes to 2 or more of these questions,
then what you are about to read is nothing short
of the answer to your prayers.
That answer is something called "OPERATION
MOTIVATION", a simple system that provides
a proven, practical and scientifically
verified solution to every type of motivation
problem and "I CAN"T STICK WITH IT" problem.
This isn't about a new training program or a
specific type of diet plan, it's more universal
than that, because it helps you follow ANY
workout or nutrition plan better - and that's
what counts, isn't it? ...
DO YOU KNOW HOW TO MOTIVATE YOURSELF TO
CONSISTENTLY TAKE ACTION AND CHANGE YOUR
The best part is, this solution to motivation
problems is F.R.E.E.
YES, YES there IS a catch... But I actually
think you will LIKE the catch.
Read on for the details, or jump ahead to
Tom Venuto's Burn The Fat website where he
explains this motivation solution
OPERATION MOTIVATION is a set of short lessons
in ebook and special report format, that explains
all the psychological skills - the stuff that
goes on in your head - that you need to learn
in order to make permanent changes to your
behavior and your lifestyle.
Originally, this was a very exclusive 2 hour
audio interview that Tom Venuto only offered
to his top tier clients in his "Inner Circle"
But just 2 days ago, that audio seminar was
converted for the first time into a brief 50 pg
ebook, called "The Science of Goal Achievement:
10 Secrets of Subconscious mind power and 7
secrets of scientific goal setting."
This just-released, brand-new ebook is the
flagship part of the program because it teaches
the most important skill necessary for motivating
yourself and making lifestyle changes.
It's different than any book ever written on
the subject because it approaches motivation
and goal-achieving from a scientific perspective
and even explains how neuroscientists have
proven that these principles work.
(this ain't psycho babble!)
Also in the OPERATION MOTIVATION package are the
following supporting ebooks and special reports
(7 courses in all):
* MOTIVATIONAL PROPULSION SYSTEMS: How to
program your mind to automatically and
habitually exercise your body
(If this doesn't light a FIRE under
your arse, then nothing will!)
* THE NEW VISUALIZATION BREAKTHROUGH: Take
advantage of the mind-body connection with
the techniques sports psychologists have been
teaching for decades, along with 1 new twist.
* SUCCESS SEMANTICS: The psychological
explanation for how Words can enhance or
destroy your health and how to turn failure
talk into success talk.
* THE GOAL ACHIEVER'S SECRET WEAPON: How a cheap
little "tool" can install positive success programming
into your mind.
* END EMOTIONAL EATING: Eating to cope with
stress, depression or other feelings, or eating
for the wrong reasons can totally undermine the
best nutrition plan. Learn the 5-step formula to
stop it once and for all.
* SELF IMAGE SECRETS: How the hidden image you
hold of yourself in your mind is the prime reason
for diet sabotage (and the same reason that 90% of
lottery winners blow their winnings).
Maybe you're an emotional eater, maybe you have
trouble getting started on a workout program, maybe
you've started a dozen diets before and could never
stick with any of them.
Regardless of your personal challenges, there's
something in this package for everyone, as each
person struggles with unique issues in his or her
journey to get in shape and make the lifestyle
Here's the deal:
From now until Midnight (PST), July 17th, you
can get a copy of the OPERATION MOTIVATION package
(in PDF instant download format) absolutely f-r-e-e
when you purchase the Burn The Fat, Feed The Muscle
Burn The Fat, Feed The Muscle is the
"bible of fat loss" for tens of thousands
of men and women in over 143 countries worldwide
and if you don't have a copy yet, then this is a
better opportunity than ever because you now get
the MOTIVATION packages a bonus along with the
Burn The Fat program.
You probably see a lot of promotions come along
in your email for all sorts of fitness and fat loss
products, but this is not only different, it's one
of the best bonus values you will see in a long
time, especially if you said YES to any of the
"Motivation quiz" questions.
Not to mention... Tom doesn't do this type of
thing very often. He hasn't advertised anything
similar to this in over a year and a half.
You should especially take a look at this
because of who it's coming from - Tom Venuto
one of the most respected professionals in the
fat loss field; the field of fat loss science
and motivational psychology science, that is
not fat loss infomercial crap!
This offer expires on Friday, July 17th at
midnight PST and it will not be available
again so I highly recommend you visit Tom's
Burn The Fat website, read about the Burn The
Fat program, and take advantage of this
"OPERATION MOTIVATION" bonus offer while
you still can.
Here's the link again:
Remember - the extra ebooks and special reports
come along with the Burn The fat program as bonus
GIFTS, but only until Friday, July 17th, so you
do need to respond quickly. After the deadline,
the only way to get these new ebooks and reports
will be to purchase them separately, or become a
member of Tom's private Burn The Fat Inner Circle
website at: http://www.BurnTheFatInsider.com
If by chance, you already have Tom's Venuto's
Burn The Fat program (it's very popular
worldwide so I know lots of people already have
it), then I also recommend you check out Tom's
Inner Circle as well because it's the only other
place you can get this information.
Again the link to this is at:
Tuesday, July 14, 2009
out there about bodybuilding that it makes
your head spin with confusion...?
I got an e-mail about this the other day from
one of my readers and this is what he wrote:
Hi Lee,Can you can relate to what Paul just said in his e-mail ?
I have been checking out all the stuff you send
me and I have put some of your exercises into
my workouts, but the problem is that there are
so many exercises that I'm starting to get
confused. I think when I look up to many
websites it really gets my head in a spin.
Information overload is a common theme for
everyone, but especially to people who are new
to working out.
I found things very overwhelming when I started
working out back in 1990 and the only training
information available then was books and magazines
(Note: this was before the Internet).
So I can only imagine how much more confusing
it must be for someone starting off brand new
today with so much information available online.
But the key to all of this is to just stick to
the basics and keep it simple (stupid :-)
You don't need to do every exercise and every
workout that you see. Just pick a basic program
and stick with it for as long as you are making
gains with it.
Then once your gains start to plateau, or you
just get really bored of that particular workout,
then you can incorporate some of the different
exercises and workout suggestions that I cover in
my e-mails, websites, books, videos, etc.
You do NOT have to do them all right now.
If you are new to working out and are looking for
a simple way to start then I suggest you check out
my "Bodybuilding For Beginners" routine.
This is a basic workout and eating plan that you can start with
ASAP and make some solid muscular gains with right now.
Then once you feel that this beginners program has
run it's course, I'd suggest that you check out
some of the more advanced workouts and exercises
that I cover in my Total Fitness Bodybuilding DVD
This 2 disc DVD set contains over 3 hours of instructional workouts showing some of the best exercises and workouts that you can do to take your physique to the next level of muscular development.
all the best,
(Your Muscle Building Coach)
Friday, July 10, 2009
Dave has been working out for the past 6 months with the programs that I provide right here on my website and just check out the killer results he has made in such a short period of time!
Hi Lee,Dave's progress just goes to show that with some serious dedication and following the right training and nutrition program you can make some killer gains and get ripped to the bone 6-pack abs shredded!
Love the website, I have gotten loads of great information and training tips from you!
I was inspired by the pictures of the guys you've helped in the past and wanted to send you my progress pictures as well. I have attached a couple pictures of myself after 6 months of clean eating and dedicated training. I have gotten pretty ripped up results, especially considering that I have never seriously pumped iron before.
Thanks for all your helpful advice and tips.
Just imagine how much fun Dave's going to have this summer at the beach, pool parties, and everywhere else with his new ripped beach body?!?
If you would like to learn how you can get a lean ripped physique just like Dave's then make sure to grab yourself a copy of my killer new Hard-Core Fat Loss book and DVD program at: http://www.leehayward.com/bodybuilding
This program spills the beans on the secrets that competitive bodybuilders use to blast away stubborn bodyfat and get contest ripped in a hurry!
Go check it out now at: http://www.leehayward.com/bodybuilding
Tuesday, July 7, 2009
And the best part is that they are very simple and easy to make as you'll see in the video...
Wednesday, July 1, 2009
I've been following these meal plans myself and I just love them! You get 12 weeks of muscle building & fat burning meal plans to help you get in your best shape ever!
Everything is clearly laid for you, just follow the program exactly as it's outlined. No more second guessing if you are eating the right things or not. By following these eating plans you KNOW that you are eating right to maximize your progress in the gym.
In this video I go over the "Done For You Meal Plan" and actually make one of the breakfast meals.
I personally think the guys are waaayyy under charging for these meal plans, especially considering all the work and detail they go into with this stuff. But dispite this they are even slashing the price in HALF !?!
You read right, that's not a typo... until Friday July 3rd, you can get your very own "Done For You Meal Plan" for Half Price!
If you have ever struggled with your muscle building nutrition then do yourself a favor and click the link below to get your copy right now: