Lee Hayward's Total Fitness Bodybuilding Blog

New Blog www.LeeHayward.com/blog

2009-12-20T18:15:00.003-03:30

Please Note:

I will NOT be updating this blog anymore. From now on all my blog posts and updates will be posted at:

http://www.LeeHayward.com/blog

Lee Hayward got a make over...

2009-12-17T05:35:00.002-03:30

Well, I didn't get a make over myself...
But the Total Fitness Bodybuilding website did...

www.LeeHayward.com has been online since January 1999 and during that time we've changed A LOT. From the simple cheesy HTML pages of the 1990's, to the not so cheesy HTML pages of the 2000's, and now we're moving right along into the 2010's with a sexy and user friendly interactive Web 2.0 WordPress Blog.

I'm still going to keep this blogger online as a resource because there is almost 2 years worth of valuable content posted here.

But from now on the main www.LeeHayward.com homepage is going to be my blog. And this only makes sense, as it is the easiest way for you to see what new things are happening with the Total Fitness Bodybuilding community.

All the articles, Q and A, pictures, etc. from the old site are still available for you to refer to. But I'm going to be updating and posting a lot of those articles to the new blog site because its much easier for you to find exactly what training and nutrition topics you are looking for.

So please check it out right now at: www.LeeHayward.com/blog

And leave me a comment letting me know what you think about the new site.

all the best,
Lee Hayward
(Your Muscle Building Coach!)

2 Weeks Into My Pre-Contest Diet

2009-12-15T01:39:00.009-03:30

Well, I'm 2 weeks into my pre-contest diet for the 2010 Atlantic Canadian Bodybuilding Championships on April 17th. So far so good, I took some progress pics in the can after my workout the other day and posted them below...

(gotta love the toilet in the background, adds character :)

I'll be keeping track of my progress and posting what I'm doing with regards to my diet, training, cardio, etc.

Right now all I'm doing is cleaning up my eating and doing daily cardio. Nothing too drastic. For example, if something comes from a drive through window, or gets brought to the door by a delivery guy, then chances are I shouldn't be eating it LOL.

For my cardio I'm doing at least 30 minutes per day. I'll use my elliptical and stepper at home if the weather isn't good outside. If it is a nice day I'll go for a walk with my dog Sasha. And if I have to shovel snow out of the driveway I'll count that as cardio as well :-)

For my weight training I'm doing a modified DoggCrapp workout routine.

For my workout today I did:
- Hammer Strength Incline Bench Press
- Seated Shoulder Press Lockouts In Power Rack
- Decline Bench EZ Bar Tricep Extensions
- Weighted Pull Ups (parallel grip)
- Reverse Grip Bent Over Barbell Row

I basically did as many warm up sets as needed to get up to 2 heavy sets of 10 reps for each exercise.

What's The Best Bench Press Grip For Building The Chest?

2009-12-14T04:52:00.011-03:30

It's Monday again and if you venture into the gym today no doubt you'll see countless guys lined up for their big bench press workout.

We're creatures of habit...
- For most guys Monday is always "Day 1".
- First day in the routine is always a "Chest Workout".
- First exercise for chest is always the "Bench Press".

I don't know why this came to be, but it just is...

For me personally I'd rather train any other bodypart besides chest on a Monday for the simple fact that all the benches are going to have guys lined up waiting to use them, and I hate waiting for equipment.

But if your workout today does happen to be a chest workout with the bench press as your main exercise, then I have a good training tip that you can use...

"What Is The Best Bench Press Grip For Building The Chest?"

Some lifters prefer a wide grip because it reduces the range of motion and generally makes it easier to lift more weight. However, the drawback to a wide grip is that it places more stress on your shoulders and increases your risk of a shoulder / rotator cuff injury.

The best grip for chest training is a medium width grip, with your elbows kept close to the sides of your body. This will place the most workload on your pecs, while minimizing the stress on your shoulder joints.

To prevent injury you should avoid wide grip benching with your upper arms pointed out at 90 degree angles from your body like T shape. Instead move your grip in a bit and keep your upper arms at a 45 degree angle to your torso. And bring the bar down low on your chest, while at the same try to expand your chest up to meet the bar.

To give you an idea of how to do this I recommend gripping the bar with your pinky fingers on the ring markers of the barbell. If you are taller then 6 foot then you may want to move your grip out so that your ring finger or middle finger is on the rings of the bar.

I would never recommend gripping the bar any wider then this, unless you are a powerlifter training with a bench press shirt, and that's a topic for another article entirely.

I especially recommend this medium width bench press grip for guys using my "Blast Your Bench" bench press specialization program at: http://www.BlastYourBench.com/mainpage.htm

One of the fastest ways to increase your bench press strength is to improve your lifting technique. Now granted anytime you change your lifting technique, there is usually a bit of a learning curve and it takes a little getting used to. But once you get the hang of it, you'll notice the difference in strength and muscle fiber stimulation immediately.

Give this technique a try in your next bench press workout and then leave me a comment below to let me know how it works for you. Chances are you'll feel more of a "burn" in your pecs and less of a strain on your shoulders. And when you do you'll know that you just uncovered a hidden secret to helping you build a stronger, thicker, and more muscular chest!

Live Total Fitness Bodybuilding Talk Show Tonight!

2009-12-10T04:46:00.005-03:30

Tonight, Thursday December 10th, the live Total Fitness Bodybuilding Talk Show airs at: http://www.LeeHayward.com/tv

So if you have any questions about your workouts, building muscle, fatloss, nutrition, or any bodybuilding topic that you would like to know more about then nows your chance to get your questions answered by me personally.

Just tune in live tonight 9:00 pm EST at:

http://www.LeeHayward.com/tv

The Perfect Fitness Christmas Gift...

2009-12-07T17:11:00.003-03:30

Looking for the perfect gift for the Fitness Enthusiast on your list...
How about getting them a set of Heavy Duty hand grippers?

From now until December 11, 2009 you can order the Heavy Grips Hand Grippers at this Special Low Price & get them in time for Christmas!

Click Here To Order Your Set Now: www.LeeHayward.com/xmas

Video of my heaviest dumbbell curl ever!

2009-12-06T00:48:00.002-03:30

I just posted up a cool workout video that my buddy Super Dave Ruel and I shot last week while we were video taping the "Blast Your Biceps" workout DVD's

I worked up to doing a personal best set of hammer curls with the 80's and big Dave banged out reps with the 95's!

You should check out my new "Blast Your Biceps" page. Right on the site I share 3 of my all time best bicep blasting training tips that I personally used to help take my arm development to the next level...

http://www.BlastYourBiceps.com

Bodybuilding Talk Show Replay Posted

2009-12-04T01:57:00.002-03:30

I had my friend Vince DelMonte on the Total Fitness Bodybuilding Talk Show last night. Vince shared some killer muscle building and extreme fat burning tips and tricks that you can check out at:

http://www.LeeHayward.com/tv

I even picked up some unique tricks myself that can help speed fat loss, increase lean muscle growth, while improving your overall health and longevity at the same time!

This is some awesome stuff, not the same old boring beginner fluff that we've all heard over and over again. I'm actually pretty excited to start implementing some of this stuff myself.

You can download the replay of our live Total Fitness Bodybuilding Talk show at the link below:

http://www.LeeHayward.com/tv

==========================

P.S.
If you would like to give Vince's metabolic resistance training workouts a try for yourself, then you should grab a copy of his No-Nonsense DVD Series. Vince has a special promotional offer going on until midnight tonight where you can get over $660
worth of extra bonuses when you get his 9 Disc DVD set!

But this is the last day to take advantage of promo. So if you are a bit unsure and still sitting on the fence, I'd suggest you at least give it a try for yourself.

It's a good investment that can help take your physique, health, and fitness to the next level. And if for any reason you don't like the program, then you can return it and get a 100% refund, no questions asked.

Heck, you can even keep the $660 worth of extra bonuses just as a thanks for giving the program a try. Either way... you win...

All you have to do is click on the link below for more info:

http://www.VinceDelMonteSixPack.com

We're Going LIVE Shortly...

2009-12-03T18:57:00.001-03:30

The Total Fitness Bodybuilding Talk Show will be going live shortly...

http://www.LeeHayward.com/tv

At 9:00 pm EST time tonight I'm going to be joined by Vince DelMonte - The author of the "No Nonsense Muscle Building System".

I'm really pumped about having Vince as a special guest coach on our show tonight. He has experimenting with some crazy new muscle building and fat loss tricks that have helped him get into his all time best shape ever!

I'm going to get him to cover some of these techniques during our show, but if you want to get the full scoop on his training and nutrition program then I'd recommend you check out his complete DVD training system at:

http://www.VinceDelMonteSixPack.com

In addition to that Vince and I will be taking your questions live on the show. So if you have anything that you would like to ask, now's your chance. Just submit your questions in the form right on the page below:

http://www.LeeHayward.com/tv

Again, show time starts at 9:00 pm EST

I'll talk to you then!

Get A FREE Copy Of "Blast Your Bench"

2009-12-03T03:32:00.006-03:30

I've just put the finishing touches on the brand new 10th Year Anniversary Edition of my "Blast Your Bench" program.

No doubt if you have followed along with my stuff you've heard about this awesome bench press specialization program that can literally help you pack on 50+ pounds on your bench in just a few weeks.

Well, tonight on our live Total Fitness Bodybuilding Talk Show I'm going to tell you how you can get a copy of this program for FREE!

This 10th Year Anniversary Edition isn't even available online yet. But I'm going to show you how you can get an early bird freebie copy for before anyone else!

So be sure to tune in 9:00 pm EST at:

http://www.LeeHayward.com/tv

In addition to that I'm having my good friend and fellow online fitness trainer Vince DelMonte joining me on the show.

This is going to be a really cool show because I was chatting with Vince earlier today and he shared some crazy fat loss strategies that he used to get in his most ripped shape ever.

There's one fat shredding technique in particular that just blew my mind when I heard about it. In fact most people would think you'd have to be absolutely insane to even try it, but Vince has found that you can literally lose a pound of bodyfat per day with this radical fat loss trick!

I'll be sure to get him to share that along with several other killer tricks that you can use to pack on lean muscle while blasting away stubborn bodyfat on the show tonight at:

http://www.LeeHayward.com/tv

Of course you'll also be able to get your questions answered live on the show as well. But we are doing things a little differently tonight because we are anticipating a large number of viewers.

So instead of asking your questions through the live chat, I would appreciate it if you submitted your questions in advance. I have an e-mail form that you can use to send in your questions right on http://www.LeeHayward.com/tv

All you have to do is submit your questions right in the form and they will be answered on a first come, first answered basis.

You don't want to miss out on this one.

http://www.LeeHayward.com/tv

==============================================

P.S.
You may recall yesterday I mentioned about Vince's "Mega Fitness Program Package" where he is giving away all his best muscle building and six pack abs programs when you grab a copy of his killer 9 Disc DVD Series.

Well they are almost gone, in fact this offer is over on Friday Dec. 4th so if you'd like to get your copy just in time for Christmas you should head on over to:

http://www.VinceDelMonteSixPack.com

What's your fitness goal for 2010 ?

2009-12-02T17:17:00.009-03:30

It's amazing how fast time flies... Here we are almost at the end of 2009.

At the end of each year I always like to do an evaluation of what I accomplished over the past year, and make plans for what I'd like to focus on achieving during the next year.

Now I'm not one of those people who believes that goal setting should be saved just for New Year Resolutions. But it's always good to do a year end review and see where you stack up.

So how do you feel you did with your fitness goals over the past year?

Did you build the lean muscular body that you truly desire, or did you fall short of achieving that goal?

I think if we are totally honest... 99% of us would admit that we did NOT truly reach our target fitness goals this past year. I'm not pointing fingers, I feel that I'm in this boat as well.

But you know what, it's never too late to re-set your focus and push forward with renewed drive and determination. And that's why I highly recommend you take a serious look at the "No Nonsense Muscle Building & Six Pack Abs DVD Series" that my friend Vince DelMonte has on his site:

http://www.VinceDelMonteSixPack.com

Trust me I wouldn't recommend you check this out if I didn't honestly believe in what Vince has to offer. I've personally known Vince for years, in fact he was a personal coaching student of mine several years ago and I helped him get ready for his first fitness model competition.

But since then Vince has combined everything he learned and put together an incredible "mega fitness program package" that covers pretty much everything you need to know about packing on muscle, shredding excess bodyfat, and getting in your best physical shape ever!

I give credit where credit is due and I have to say I'm really impressed with what he has to offer for less then $200 bucks...

http://www.VinceDelMonteSixPack.com

Just look at the killer muscle building / fat burning package he has put together for you...

First the "meat & potatoes" of the program is a 9 Disc DVD Set with Workout Manuals. That's an insane value! Most workout DVD's run about $40 each so just the DVD's alone is worth $360 bucks, not even counting the workout manuals.

In addition to that he adding in his complete "No-Nonsense Muscle Building Package" (which regularly sells for $127 online)... He's giving that away as FREE bonus with his DVD series!

Vince also has a complete "No-Nonsense Fat Loss Package" that he sells for $107 and he is giving that entire package away as a freebie bonus as well.
(I personally think he's nuts, but there's even more...)

He did a killer audio interview series with 17 of the worlds top bodybuilding and fitness trainers, valued at $97, and you guessed it... he's giving that away for free as well!

In addition to that he asked me if I'd be willing to contribute something of value to this killer combo, since I was one of his original training mentors. So I agreed and added a complete "Hardcore Muscle Building" program. This program shows how you can train past the point of muscular failure and really take your body into the growth zone, where you'll tap into some real mass building results... Again, it's yours for free when you grab a copy of Vince's DVD Series at:

http://www.VinceDelMonteSixPack.com

You have to be very careful from whom you take advice from these days. There is a lot of BS out there in the fitness industry...

But lucky for you, Vince has been through all the painful years of trial and error, he has studied and learned from some of the top guns and has combined the best of the best into this kick ass "No Nonsense Muscle Building & Six Pack Abs DVD Series".

I wish I had something like this available when I started working out. I would have gotten in top shape a lot sooner, rather then spinning my wheels and fumbling around with BS training programs.

So if one of your goals for 2010 is to get in your all time best shape ever, I would recommend that you at least give this No-Nonsense training system a try.

Trust me you are not going to find a better value deal anywhere. You are getting a combo of the best training advice from over 20 of the top muscle building and fitness experts all combined into one killer program.

There were only 500 DVD sets produced and Vince has just told me this morning that over half of them are sold out already. Many people are buying them as Christmas gifts so they are literally flying off the shelf. So if you want a copy you should act now while you still can!

Just go to the link below for more info...

http://www.VinceDelMonteSixPack.com

This is my strategy for getting ripped...

2009-12-01T20:06:00.003-03:30

Check out the video below to check out my plans for getting in my all time most ripped contest shape ever!

I also have a couple extra special cool things at the end of the video that will help you with your muscle building and fitness goals as well. So take a minute and check it out now:

You can check it out for yourself at:
http://www.VinceDelMonteSixPack.com

I'm jealous of this guy...

2009-12-01T15:59:00.013-03:30

I'm super motivated right now to kick my workouts up to the next level and get in killer shape!

It's been 18 months since I last competed in bodybuilding and that's a long time away from the stage for me, so I'm getting that competitive drive once again.

There have been several things happening recently that have really inspired me to take things up a notch and get in my all time best shape...

But the straw that broke the camel's back was when my good friend and fellow online fitness trainer Vince DelMonte sent me some "Birthday Pictures" of himself down in the Dominican Republic.

These aren't your normal B-day pics because Vince is ripped to the friggen bone!

I hung out with Vince earlier this year down in Vegas and we partied it up, shot some cool workout videos, etc. But he was no where near the shape he is in right now. And quite honestly I'm down right jealous of the guy... I mean what's cooler then going on a beach vacation with ripped six-pack abs...?!

You can click here to see some more of his pics online.

Anyway, seeing Vince in killer shape has put some positive pressure on me to to go kick myself in the butt and get in my all time best contest shape!

That's why I've committed to competing in the 2010 Atlantic Canadian Bodybuilding Championships on April 17 in Moncton NB. I'll be blogging my progress, with pics, etc. along the way so that's something you can keep an eye out for in the future.

But for now I wanted to share a hardcore bodybuilding workout program that you can get right now for FREE at:

www.VinceDelMonteSixPack.com

You see Vince is launching a huge combo package of all his best training programs on a 9 disc DVD set. And to help kick thing off and celebrate his 30th birthday he asked me if I'd help him out by giving away a "Hardcore Muscle Building" program as an extra bonus to go along with his DVD's.

Well since Vince is a good friend and I really believe in what he has to offer, I agreed and I put together a complete 40-page training e-Book that covers some of my all time favorite workout techniques for pushing yourself beyond muscular failure and into the serious growth zone.

You can get more info about this as well as pick up your very own set of Vince's Training DVD's and get a FREE copy of my "Hardcore Muscle Building" program online right now at:

www.VinceDelMonteSixPack.com

==============================================

P.S.
This special offer is only good until Friday Dec. 4 Vince only has 500 DVD's so you have to act fast if you want to take advantage of this awesome program.

www.VinceDelMonteSixPack.com

Bodybuilding Week In Review...

2009-11-29T21:12:00.005-03:30

We had a very busy week here in the world of Lee Hayward's Total Fitness Bodybuilding.

First off, my good buddy "Super Dave Ruel" spent 10 days at at the Luxurious Hayward Hotel Resort Spa & Casino...
(i.e. he crashed at my place LOL)

Last weekend we helped out at the Newfoundland Provincial Bodybuilding & Figure Championships. This was a blast and it really inspired both Dave and myself to compete again. Our plan is to start dieting now and get in kick ass shape for the 2010 Atlantic Canadian Bodybuilding Championships.

All last week we've been shooting some killer training videos. I took Big Dave through the entire "Blast Your Biceps" workout cycle and he loved it.

These hard-core workouts that we shot are going to be made into a complete "Blast Your Biceps" Training DVD that will be available with the full BYB program very soon.

I've posted some video clips from our workouts on YouTube:

Power Barbell Curls - 135 x 10!
http://www.youtube.com/watch?v=vS6zpUnujIE

1 Arm Dumbbell Row 130's X 25 Reps!
http://www.youtube.com/watch?v=MwWlJ8aglcs

Leg Press Video 30 Plates For 8 Reps!
http://www.youtube.com/watch?v=irqyJQ4qhWk

On our last Total Fitness Bodybuilding Talk Show we gave away a FREE Muscle Building e-Cookbook...

If you didn't download your copy already then you can do so now at:

http://www.LeeHayward.com/tv

Well, that's it for now... I've got a bunch of videos to edit...

Insane Leg Press Video 30 Plates For 8 Reps!

2009-11-29T14:03:00.002-03:30

This is a quick clip taken from a Leg Workout that myself and my good friend big "Super Dave" Ruel shot. In this video Dave is going balls to the wall and blasting out 8 good reps with 30 plates on the leg press. That's 1440 pounds, very respectable weight by anyones standards.

For more killer workouts subscribe to my YouTube channel at:

http://www.youtube.com/user/leemhayward

1 Arm Dumbbell Row 130's X 25 Reps

2009-11-27T01:06:00.001-03:30

This video is of my buddy big Dave Ruel repping out the 130's for 25 reps per arm. Yes, I admit his form is not "super slow" and controlled, but non-the-less he is repping to failure and placing maximum muscle stress on his lats and will help to build some real strength and power.

Dave and I did a kick ass Total Fitness Bodybuilding Talk Show last night. It was a lot of fun, we were cracking jokes and having fun the whole time, in addition to answering a ton of great viewer questions.

You can download the replay at: http://www.leehayward.com/tv

Free Bodybuilding Cook Book

2009-11-26T04:31:00.003-03:30

I hope you are having a good Thanksgiving day and that you are enjoying some delicious "mass building" food :-)

Speaking about food, I have a special bodybuilding cookbook that I want to give you for FREE on my Live Total Fitness Bodybuilding Talk Show this Thursday November 26 at 9:00 pm EST.

http://www.LeeHayward.com/tv

I got this cookbook from my good friend and fellow bodybuilder, Dave Ruel. He's a pretty big dude, currently tipping the scales at a whopping 250 muscular pounds!

Dave's a powerhouse in the gym and one heck of a good cook in the kitchen. And he has put together 10 of his very best muscle building recipes in a downloadable e-Book just for viewers of the Total Fitness Bodybuilding Talk Show.

In fact Dave and myself are actually in the process of filming a new workout DVD for my "Blast Your Biceps" program. You can get a sneak peak video clip below and see Super Dave curling some big weights and putting me to shame in the gym :-(

P.S.
Make sure to tune into http://www.LeeHayward.com/tv
Thursday Nov. 26 at 9:00 pm Eastern Standard Time
and join myself and special guest coach Dave Ruel
for our Live Bodybuilding Talk Show!

Explosive Exercises: Dumbbell Snatch & Split Jerk

2009-11-24T14:44:00.002-03:30

In this video I'm working out with Strength Coach Jason Paris. He is a Division 1 football strength coach for Georgia Tech. In the video Jason shows how to do some Olympic weightlifting exercise variations; the dumbbell snatch and dumbbell split jerk.

Click on the link below to subscribe to my YouTube channel:
http://www.youtube.com/leemhayward

Bodybuilding Competition Pics...

2009-11-23T01:19:00.007-03:30

We had our local Newfoundland Provincial Bodybuilding Championships this past Saturday. I was helping some of the competitors get ready backstage and I have to say I was very impressed with the quality of some of the physiques these folks had.

Many of them were first time competitors. They aren't "pro athletes" they are just average people who set a goal and then busted their butts in the gym and actually followed through with it. If you are looking for the "secret" to muscle building success that's pretty much it right there.

The 2 guys that really impressed me was the lightweight and overall winner Zaid Adamo and the Bantamweight winner Jeff Nippard. They are shown in the pic below with the figure short class winner Lisa Woolgar.

I have a bunch more pics that I took back stage at the competition posted up on my FaceBook page at:

http://www.facebook.com/album.php?aid=176946&id=502320147&l=1b1fc90137

Let me tell you, just being at the show, helping out backstage, and smelling the protan has got me itching to compete again... Maybe the Atlantic's next spring...

If you have ever thought about competing in a bodybuilding competition and would like to know exactly what's involved with contest prep from losing bodyfat, getting ripped, and all the fine details to posing, tanning, and looking your best on stage. Then you should grad a copy of my book "Your First Bodybuilding Competition".

This is a complete step-by-step bodybuilding competition training guide that explains everything you need to know about preparing for and looking your best at your first bodybuilding competition. In fact several of the competitors at our local show this year have this book and have followed this exact program to help them get ready for the competition.

Click Here For More Information...

Try These Killer Push Up Variations...

2009-11-19T01:50:00.006-03:30

I just posted up another kick butt Strength and Conditioning workout that I filmed this past weekend with Division 1 Football Coach,
Jason Paris.

In this video we go over some killer push up variations and upper body conditioning drills to help strengthen the shoulders and prevent injury. There are some cool training ideas here that you'll want to incorporate into your own workouts.

You can Subscribe to my YouTube Channel Now at:

http://www.YouTube.com/leemhayward

==========================

P.S.
Tonight Thursday Nov. 19 at 9:00 pm EST we are having our live
Total Fitness Bodybuilding Video Talk Show.

If you have any questions about your workouts, nutrition, supplementation, etc. this is your chance to get them answered live on the show!

http://www.LeeHayward.com/tv

What Is Total Fitness Bodybuilding?

2009-11-17T19:28:00.013-03:30

My goal with my website is to help guys just like you get in your best shape ever by building muscle, burning bodyfat, and improving your overall strength and conditioning. That's my definition of "Total Fitness Bodybuilding" - building your body and improving your fitness level.

There are several ways to go about achieving "Total Fitness Bodybuilding". You can follow numerous weight training workout routines; from bodybuilding splits, powerlifting programs, high intensity, high volume, etc. to build muscle and strength.

There are numerous forms of cardio that you can do to help burn fat and improve your endurance; from long duration steady pace cardio, to high intensity interval cardio.

If you have been following along with my training philosophies then you know that I'm a big believer in cycling your workouts and incorporating different types of training to help maximize muscle stimulation, prevent training plateaus, and make your workouts more enjoyable along the way. That's why I'm constantly pumping out new training ideas, exercises, and strategies that you can use in your own workouts.

However, I was quite surprised to get some negative feedback about my recent blog posts from some people who were actually upset by the fact that I would ever suggest a workout that wasn't a traditional "bodybuilding" routine.

Now if you are only interested in bodybuilding workouts, and that's all you want to do, then that's totally cool. But like I mentioned above, there is more then one way to get in shape and build your body. So I like to take advantage of the different training styles that are out there because in the big picture they all complement one another in helping you get in your best shape ever.

I didn't always do bodybuilding only workouts...

Right on up until my late-teens I worked out with weights. But I was involved with swimming and martial arts and I also participated in other activities such as skateboarding, BMX biking, mountain biking, and skiing.

In my late teens got more serious with weight training and started competing in bodybuilding competitions and did so for several years. Then in my mid-twenties I took a break from bodybuilding competition and focused on training for powerlifting.

A few years after that, in my late twenties, I wanted to try something totally new so I took up Brazilian Jiu-Jitsu, boxing, and I even did some yoga in there as well. During this time my main strength training workouts were focused around bodyweight conditioning exercises and sandbag workouts.

After that I went back to bodybuilding competition and got in my all time best contest shape ever, winning the light heavyweight division and overall at the 2007 HWC. Since then I've pretty much stuck to a bodybuilding based workout program, but I'm open to changing things around from time to time.

I'm more interested in the final outcome of getting in better shape, I'm not so narrow minded in my approach to think that I can only stick to one method of training to get in shape. Variety is the spice of life!

So even though I love bodybuilding and have focused the majority of my training and workouts around bodybuilding, it doesn't mean that you have to only do bodybuilding workouts. I personally believe that you'll become better conditioned and a lot more athletic all around if you incorporate different styles of training in your workouts from time to time.

In fact, I just spent this past weekend working out with Jason Paris, who is the strength and conditioning coach for Georgia Tech. Jason has coached numerous Division 1 and NFL football players and he knows how to whip athletes into shape in a hurry.

Over the next week I'm going to be posting up some videos that we shot while working out together. This will give you an idea of the type of training that Jason uses to get his athletes in top shape.

Let me tell you, Jason put me through my paces with a lot of killer workout drills that really focus on building up work capacity, functional strength, balance, agility, and coordination. These aspects of fitness very often get neglected with typical bodybuilding workouts that simply focus on weight training and cardio.

I'm still recovering from all the workouts we did this past weekend. And as they say... "I worked muscles I never knew I had" :-)

You can check out one of our workout videos below...

You can Subscribe to my YouTube Channel Now at:

http://www.YouTube.com/leemhayward

5 Big Reasons Why Everyone Should Train Like Athletes

2009-11-14T17:29:00.006-03:30

By Elliott Hulse Co-Creator of Lean Hybrid Muscle

If you're like me, you probably want nothing more than to feel like a 'super-stud' every time you take your shirt off in public. You want to have the confidence to say, 'Boy, this sweaty shirt is chaffin' me', then reach over your shoulder and tear your shirt off like Brad Pitt in Fight Club. When you know that your pecs look like two soup bowls inserted beneath your skin, and your abs are as hard the asphalt you stand on, it's tough to keep your shirt on!

Today you are gonna learn the top 5 training principles that you MUST implement in order to make your physique and performance goals… a reality. But, before I open the info-floodgates, there is something you've got to understand. Men… all men, should recognize that we are athletes and our training programs must reflect this.

Even if you're a 'pencil pusher' or a 'white collar crook', the essence of your being is athletic. In order to see any type of fitness results it is essential to recognize that Squats, Power Cleans, 40 Yard Dashes and Vertical Jumps are not only for NFL Combine participants… they are for you!

1. You're An Athlete By Design

The foundation principle of everything that I teach all begins with one extremely powerful phrase: “We are primal beings living in a modern world”

Our physical bodies have been unchanged for thousands of years. In fact, today, our bodies are an exact expression of what our ancestors were over 100,000 years ago. It is believed that it takes about 100,000 years for 0.001percent of a genome to change… so yourself and Primal Man are for all intents and purposes… the same.

What has changed is how WE have chosen to live, if you can even call it that. As we have 'advanced' in technology we have regressed in physical strength and stature.

We function at a much lower capacity than were inherently capable of. This is analogous to those people who buy off-road vehicles that will never see anything but concrete! You've been given the ultimate athletic tool… use it.

2. Short, Hard and Intense Workouts Yield Lean, Hard and Muscular Bodies

When you spend over an hour in the gym sitting on useless 'fitness machines' while you're waiting to do your 'next set'…your nervous system's primal response is to release Cortisol and Glucocorticoids - which are stress hormones, (these make you sick, sad, fat and, stupid) in response to your body thinking… “Holy Cow, we've been training for over an hour… perhaps we're being chased by a tiger and need to preserve body fat”, then it begins sacrificing muscle tissue for energy! This is called The Catabolic Effect. Also, workouts exceeding 1 hour have been shown to be associated with a rapid decrease in androgen levels.

This is why marathon runners look so emaciated… id much rather look like one of those Lock, Stock & Ready Sprinters with muscles rippling across their backs and abs.

3. Aerobics and Cardio Training Is Boring & Ineffective

Strength coach Charles Poliquin has coined the phrase “Chunky Aerobic Instructor Syndrome” (CAIS). You've seen them, they do cardio all day long… don't you think that they would be a bit leaner? Well, there is a scientific reason as to why they are cubby even though they bounce up and down on those colorful blocks all day long. In fact research has shown that aerobic instructors who taught an average of 3 hours a day maintained a body fat of 22-24% - mind you, that Olympic athletes hover around 9%.

Especially with repetitive exercises like aerobics the body adapts quickly to the stimulus and ceases to respond to the stimulus. Also, you begin to become very fuel-efficient… Listen, think of a metabolism that has adapted to long treks of cardio as being a Honda… it burns very little fuel (i.e. fat) but can go miles and miles. Think of a metabolism that is roaring with increased mitochondria activity (as is present in someone who weight trains with circuits) as a Hummer, large fuel combusting metabolism!

Here's Why this is so important! You want a stronger heart, without the fat saving response of long boring cardio treks. That is why I teach my clients how to do work capacity sets. We take 4-6 exercises and complete them back to back with no rest and aim to complete them all with in about 2 minutes… if your heart is not ready to pound out of your chest after that, then maybe you should visit your veterinarian!

Here's a simple circuit that you can do at home - first 20 squats, then 20 lunges, then 'step ups' on a bench 10 each leg, finally do 10 squat jumps and get it all done in less than 90 seconds! Kick-ass workout!

We begin every session with Plyometrics and then get right into 3-5 “work capacity” sets for upper and lower body.

4. Get High on Oxygen & Sunshine

Besides the fact that training on treadmills and 'sit down' exercise equipment is less effective than getting your feet on the ground and learning how to use your own bodyweight, training indoors can be detrimental to your performance and fitness results.

As 'primal beings' we are in need of several vital elements and forms of energy. The suns rays are nourishing to your mind as well as body. It is well documented that those who live in the cooler northern climates that enjoy less sunshine through out the year are several times more likely to suffer from depression.

Also, if you're like most Americans you work and live indoors (maybe). In fact, the average person spends 90% of their time indoors. Several health experts have propounded that our homes and workplace are the most toxic environments in our lives. Many studies have stated that toxic particles and fumes found in your home and workplace include: air fresheners, spray starch, paints, mothballs and even 'new car' smell kills more people every year than automobile accidents!

So, what do you do? Train in the great outdoors! When I train my Strength Camp clients at Vinoy Park in St. Petersburg Florida, not only do we benefit from the sweet bay breeze but also the scenery is beautiful enough to give a nun spring fever!

5. It's Gotta Be Fun!

Drop out rates for exercise programs are almost as high as the drop out rate in my old middle school! The bottom line is, if you don't enjoy it - you wont do it. The most effective way to ensure that you stick with your training program is to change it often. This doesn't mean hop from one modality to the next before you get any results. It means stick with your weight-training program for a minimum of 90 day but change the exercises you use for each body part at least every 3 weeks.

This not only keeps you interested but also, your nervous system will be challenged with the new exercises and be forced to adapt. This yields fast and long-lasting results!

Note: this is last day to pick up the Lean Hybrid Muscle training system for 50% off before it's released to the general public. If you are interested in trying this program out, you should take advantage of it now before the price goes up.

http://www.leanhybridmuscle.net

Power Building and Resistance Cardio

2009-11-14T01:17:00.002-03:30

Power Building and Resistance Cardio:
The Killer Combo!

By Elliott Hulse

It never ceases to amaze me how many people have fallen victim to the lie of "isolated results." Essentially, the idea that fitness, success and life results are created in a vacuum... completely detached and isolated incidences.

For example, many women call me inquiring about fitness training and assert their desire to "lose belly fat" or "get leaner arms". What they fail to realize is that fat loss, muscle building and all fitness results are the expression of a SYSTEMIC change in their bodies... not just the manipulation of a single muscle or energy system.

As one of my favorite authors Dan John, would say... "The body is one piece."

We evolve as a whole. All systems... muscular, nervous, cardiovascular and hormonal systems work synergistically to move us in the direction that's most consistent with our behaviors. Even when we aim to isolate systems, we unexpectedly receive the benefits of advancement in others.

For example, you decide to quit smoking so that you can breathe better. After several months of not smoking you notice an improvement in your cardiovascular abilities, but you ALSO recognize that your skin looks better and your hair has stopped falling out! This is exactly how our body works… we are "one piece".

Whatever we do, affects everything.

If we agree that the human body / mind is a single unit, then why do we still approach our exercise and training programs in a segmented fashion? Wouldn't it make more sense to work WITH our bodies and prepare for the advancement of ALL strength and fitness qualities at the same time?

When we follow a "holistic" or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials without resistance from nature. We are moving with the river, instead of against it. This leads to faster, longer lasting results… minus the typical anxiety and frustration.

Two of my favorite integrated or hybrid approaches fat loss and muscle building are "Power-building" and "Resistance cardio". These hybrid training systems enhance your body's ability to naturally build muscle and burn fat at the same time. They are effective means for increasing strength, muscle mass, cardiovascular health, fat loss and systemic vitality.

The first hybrid approach is "Power Building". This is where a fitness seeker or athlete combines strength producing exercises and the variables consistent with it (heavy weights and low volume) with muscle building exercises and the parameters associated with it (moderate weights and high volume) in the same workout.

An example of a Power Building workout would include a heavy full body exercise like barbell squats for multiple sets to train the nervous system followed by a moderate intensity exercise for higher reps like dumbbell step-ups to develop muscle mass. This is a great way to improve functional strength and build attractive muscle at the same time.

With regards to conventional cardio training, most individuals limit themselves to the single dimension of jogging or cycling. This type of training is good… but what may be even better would be to combine the efforts of the cardiovascular system with the muscular system. This would create a hybrid experience within the body that produces the results of more lean mass while burning fat.

Resistance Cardio can be performed in several manners, but amongst my favorite are the use of pulling sleds and kettlebells. Pulling sleds offers a low impact, moderate intensity form of cardio training that has the capacity to build muscle and strength in the legs and core while increasing the heart rate offering a fat burning response.

I also really enjoy kettlebell training as it offers a functional (and fun) alternative to jogging. Kettlebells also elicit a muscle building response which leads to a leaner, HARDER physique that with the use of jogging alone.

When we follow a "holistic" or hybrid approach to our training we effortlessly move in the direction of our greatest muscle building, fat loss and athletic performance potentials with ease.

Hybrid muscle training is highly effective, functional and fun. If you believe as I do, that the body (and our lives) are an expression integrated systems and subsystems AND you love the fat loss and muscle building benefits of challenging workouts... then I invite you to consider Lean Hybrid Muscle training!

Click The Link Below To Try This Program For Yourself:

http://www.leanhybridmuscle.net

You Gotta Try These Hybrid Muscle Workouts...

2009-11-13T02:03:00.001-03:30

I just got off the phone with professional strongman, Elliott Hulse. He was my special guest coach on the Total Fitness Bodybuilding Talk Show.

http://www.LeeHayward.com/tv

Elliott shared some killer training tips about how you can
incorporate "Hybrid Muscle Training" in your own workouts.

In fact he spilled the beans and literally GAVE AWAY the
entire basic training phase of the program right on the show.
But trust me, even though Elliott calls it a "basic phase"
it's still a hard-core workout that will whip you into shape!

I'm jacked and really looking forward to giving Hybrid Training
a try in my own workouts because it's something totally unique
from the typical weight training and cardio workouts that I'm
used to doing.

And as you know, when you incorporate something new in your
routine, you are almost guaranteed to make a new growth spurt
and take your muscular development to a higher level. And that's
exactly what I'm planning on doing with Hybrid Training Workouts.

Anyway Lee you can download the replay of the show
and get the scoop on this unique style of training at:

http://www.LeeHayward.com/tv

=================================

P.S.
If you want to try these workouts out for yourself
you can order a copy of the entire training system
online at: http://www.LeanHybridMuscle.net

And if you order within the next 48 hours Elliott is
going to be throwing in 3 extra online training DVD's
showing the exact workouts for building muscle while
trimming off that bit of excess pudge at the same time!

Not only that, but if you follow this training system
and submit your "before" and "after" photos you'll be
entered in to win a beach vacation to Florida and actually
get to train at Elliott's Hard-Core Strength Camp Gym!

Again, just click on the link below for all the details:

http://www.LeanHybridMuscle.net

Are you bulking or cutting?

2009-11-12T13:34:00.006-03:30

I have to admit that when I first heard professional strongman, Elliott Hulse, preaching about a 'Type III' muscle fiber and how you can use it to build muscle and burn fat at the same time...

Well, I was pretty skeptical about what he was saying...

After all I'm the "go to guy" a lot of people seek out when looking for bodybuilding and fitness advice and most times when someone would ask me about 'bulking' or 'cutting'. I'd say focus on one or the other, that you CAN'T do both. You may have even heard me say those exact words before.

So obviously this talk of Lean Hybrid Muscle and developing a Type III muscle fiber is going to stir up some controversy... And I had to check out because I LOVE controversy :-)

But you know after seeing the results of their "experiment", I may have to swallow my words, because I'm convinced that there is definitely some method to their madness and it actually makes sense.

So if you're sick of spinning your wheels by "Bulking Up", getting strong, but also getting fat. Then having to switch gears to "Cutting Down" and then just end up
losing all your hard earned muscle, feeling scrawny and weak.

Than you should seriously take a look at this new Lean Hybrid Muscle System of training at:

http://www.LeanHybridMuscle.net

It's not available to the general public until Nov. 15th, but because I'm having Elliott as a guest on my live Total Fitness Bodybuilding talk show tonight he gave me an early bird link to share with you.

Look, you should know me well enough by now to know that I'm not going to "twist your arm" and try to force you to do anything. Either you think this is right for you or
you don't. Either way is cool with me.

But what I'm doing is giving you a head start to at least check this out before it's released to the public.

http://www.LeanHybridMuscle.net

Oh, one more thing. I took one of my favorite articles that really helped me grasp this whole "hybrid training style" and I posted below for you to read...

=================================

"Lean Hybrid Muscle Training"

The most common strategy most people employ for packing on muscle mass, and then leaning out, is through "bulking and cutting". The problem though is that it doesn't always work.

The most common scenario is that you put on more weight than you want so you get "fat", and then jump into endless cardio only to lose a lot of the hard-earned muscle that you built. So, for a lot of guys the choice seems to be between being strong and fat or weak and lean.

I'm here to tell you with absolute certainty that this doesn't have to be the case. You don't have to choose between being really strong and a bit plump or being really lean and kind of weak with little muscle definition.

I'm going to let you in on a secret - it's an unconventional approach that runs contrary to ordinary training philosophies. To build the body you want, you need to build muscle and burn fat at the same time in order to achieve that goal of having a ripped, muscular physique.
The way to build muscle and burn fat at the same time is through incorporating both aerobic and anaerobic activity not just in the same training session but in the same exercise.

By combining resistance weight training with cardio training in the same set, we force the thicker stronger Type-II (fast twitch) muscle fibers to behave more like Type-I (slow twitch) fibers.

By utilizing both types of muscle fibers in the same exercise we can actually build a "HYBRID" Type-IIC muscle fiber that has been nicknamed a Type-III.

Now why would you want a Type-III hybrid muscle fiber?

This reconfigured super muscle has more mitochondrial density which means more nutrients can be processed giving these Type-III muscle fibers a greater capacity to grow bigger and resist fatigue for longer periods.

This style of training mimics the way that our ancestors used to live. They didn't train with weights one day and run laps the next. No. The kinds of activities they did every day would have been very much like the hybrid training we're talking about.

Our ancestors were both muscular and lean and it didn't result from things they set out intentionally to do but rather, it was a natural byproduct of the way they lived their lives.

They were able to both build muscle and burn fat at the same time without even having to consciously think about. By adopting some of the very same training principles that they employed, modern man can achieve the same results.

To discover how you can tap into your hybrid muscle fibers in order to build muscle and burn fat simultaneously, click the link below...

http://www.LeanHybridMuscle.net

Check Out This Hard-Core Workout...

2009-11-11T08:36:00.009-03:30

My friend and professional strongman competitor, Elliott Hulse, just shot this killer hard-core training video of everyday average guys (and gals) training in his gym and getting in awesome shape from "Lean Hybrid Muscle Workouts".

Let me tell you, I'm jacked, inspired, and ready to hit the gym after watching this! You can check it out for yourself below...

If you liked that style of training, then I've got a special treat for you because on this Thursday's Total Fitness Bodybuilding Talk Show Professional Strongman competitor, Elliott Hulse, is going to be joining me!

This guy is the real deal and knows his stuff when it comes to training to get lean, mean, and brutally strong. I'm super pumped about having Elliot as a guest on our show because he is going to be sharing some killer training tips about how we can use the Lean Hybrid Muscle Style of training to pack on muscle, increase strength, and blast away stubborn bodyfat at the same time.

This is definitely something you don't want to miss!
So be sure to tune in live Thursday Nov. 12 at 9pm EST at:
http://www.LeeHayward.com/tv

Don't Fall For The Acai Berry Scams...

2009-11-10T14:45:00.016-03:30

I'm normally a very laid back and easy going guy, but I'm really Pissed Off right now after getting this e-mail the other day...

Lee,

I normally like what you have to say and I follow all your videos and stuff. But I saw your before and after picture on one of those side bar advertisements for some acai pill and another pill for the some muscle pump.

It claimed you went from your skinny before picture to the present picture of you in 8 weeks... Come on man that is a bunch of BS, why did you post that? Can't you be a little more honest?

No doubt if you have surfed the Internet at all over the last few months you have seen these stupid ads plastered everywhere. Usually with the headline: "How I got ripped in 4 weeks..."
or something along those lines.

Please Don't Fall For This Bull Sh!t...

When you see any of these ads in the future stay the hell away from them. As they are nothing but a bunch of low life scam artists out to make a quick buck.

Then they try to make it look real by posting up some bull sh!t story of a guy on a blog saying how he got in the best shape of his life by taking this acai berry crap. They'll follow up his story with a bunch of other fake posts, comments, before and after pics, etc. All trying to get you to buy their 14 day acai berry trial.

Just to let you know acai berry is nothing more then some over priced, over hyped fruit juice. In fact it has LESS anti-oxidants then the plain old apple or orange juice that you can pick up at the grocery store!

So to put things in perspective, you have a better chance of getting ripped and buff by drinking a glass of OJ then you do taking this acai berry (and OJ will cost you a lot less money too).

Now to make matters worse, not only is this whole acai stuff a huge scam to try and trick you out of your hard earned money, while these dishonest greedy SOB's are laughing all the way to the bank... With YOUR Money!

But they are illegally using pictures of people, like myself, and several other reputable fitness professionals, to advertise their websites. It's bad enough that they are selling a BS product, but to tarnish the image of honest people with their scam just makes my blood boil.

In fact the Better Business Bureau has already received "thousands" of complaints from consumers. And they have released a statement warning consumers to be wary of any website offering acai berry-related products.

Unfortunately, law enforcement officials have yet to catch up to these rogue operators because they operate in foreign countries. But when they do get caught, and it's only a matter of time, you can bet they are going to face some heavy fraud charges and hopefully some serious jail time as well.

So I just wanted to clarify that I DO NOT... I repeat DO NOT endorse any such supplements like acai berry! When you see any of these ads in the future stay the hell away from them. As they are nothing but a bunch of low life scam artists out to make a quick buck.

If you want to read more about the acai berry scam just check out this article on CTV News at:
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20090323/acai_090323/20090323

And if you would like to know what nutritional supplements that I honestly do recommend and actually take myself, then check out my article: Lee's Top 5 Bodybuilding Supplements.

http://www.leehayward.com/lees_top5_supplements.htm

Incline Push Ups For The Upper Chest

2009-11-10T14:42:00.001-03:30

Push ups are one of the best chest exercises that you can do. They help to build up your upper body and increase strength. In this video I'll show you an advanced incline push up variation that really targets the upper pecs.

If you'd like to get more killer chest workout training tips then pick up a copy of my
"Blast Your Bench" program at: http://www.BlastYourBench.com/mainpage.htm

Looking for a Kick Ass Energy Booster?

2009-11-05T14:59:00.008-03:30

Looking for a Kick Ass Energy Booster?

Hardly a day goes by that I don't get asked about ways to increase energy levels. People are always curious as to what foods they should eat and what supplements they should take to jack up their energy levels.

Everything from Nitric Oxide to Ginseng and Horny Goat Weed to Red-Bull and RockStar...

You name it people are looking for it and are willing to try it all. And yet the one thing that often gets ignored, but yet can improve your strength and energy levels better then any supplement or stimulant is sleep!

The benefits of getting adequate sleep are HUGE! Everything from speeding up your muscle recovery, increasing growth hormone levels, improving your athletic performance, improved heart function, cell repair, and the list goes on and on...

But one thing that may be of interest to you - is that sufficient sleep helps increase your motivation for exercise!

One of the biggest excuses people have for not following through with their workout routine consistently is being too tired to exercise. But one thing that you can do (and it costs nothing!) is simply taking a 20 minute power nap in the afternoon.

You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly.

Scientists have proven that taking a 20-minute nap approximately eight hours after you have awaken will do more for your strength and stamina than sleeping in later in the morning.

Of course when you first come out of your afternoon nap, you will probably feel a bit groggy for about ten minutes, but once this dissipates, you will reap the rewards of being well rested, recharged, and ready to go for the rest of the day.

So if you are looking for a kick ass energy booster with no jittery side effects, just take a 20 minute power nap when you get home from work or school.

It's easy, it's proven effective, and it's FREE!

Free Total Fitness Bodybuilding Video Talk Show!

2009-11-05T13:12:00.003-03:30

Tonight Thursday November 5th at: 9:00 pm Eastern Time we are having our

Live Total Fitness Bodybuilding Video Talk Show!

If you have any questions about building muscle, burning bodyfat, working out, nutrition, supplementation, etc. then this is your chance to ask them live on the show.

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

http://www.leehayward.com/tv

Lee

Free E-book - The Warrior Physique

2009-11-04T02:29:00.003-03:30

The Warrior Physique

In this report let us explore how some of this planet's all-time greatest elite warriors of the past developed some physiques that have become legendary! If you feel like you're close to becoming a desk jockey or you want to feel like you did in college, revive your energy, build lean muscle mass while burning fat as fast as possible than definitely grab this free PDF report.

Learn about the Vikings, the Gladiators, the Spartans and how you can develop a physique for the ages. Includes a special bonus review of The Warrior Diet!

Right Click the link below and save the file to your computer.

http://www.leehayward.com/download/The-Warrior-Physique.pdf

Can you gain muscle and lose fat at the same time?

2009-11-02T16:06:00.007-03:30

Over the weekend I was chatting with professional strongman competitor Elliott Hulse. And I have to say, this guy knows his stuff when it comes to training to get brutally strong.

But that strength came at a cost of gaining a lot of excess bodyfat in the process. And Elliott admits that it was a huge mistake on his part letting himself go like that.

But I have a lot of respect for this guy because he swallowed his pride and exposed the truth for the world to see...

(It's not easy for a pro to confess he screwed up!)

Elliott went back to the drawing board and came up with a unique training strategy that combines strongman, bodybuilding, and bodyweight conditioning workouts to create the optimal training environment for rapidly building lean muscle while trimming off that excess pudge at the same time.

He just posted up a video explaining how the whole process works and I think you should check it out at:

http://www.LeanHybridMuscle.net

But I have to warn you, it does contain some pretty WEIRD and embarrassing moments. However, I think you'll be able to relate a bit to what these guys went through. I know I could.

Again, the link to check it out is at:

http://www.LeanHybridMuscle.net

How To Build Big Calfs With Slow Motion Reps

2009-11-02T02:55:00.003-03:30

I've been asked by some of my coaching students to put up some videos about leg training so that's what I've been doing lately.

This one focuses on brining up stubborn calf muscles. One of the best ways to build up the calfs is with an exaggerated range slow motion reps. Really getting a deep stretch in the bottom and holding it, then getting a full peak contraction at the top and holding it. This will literally force those calfs to grow.

For more awesome exercises you should get a copy of my Total Fitness Bodybuilding DVD Training System. On this 2 disc DVD set I cover over 100 muscle building exercises in great detail and provide sample workout program that you can follow based on your training experience level.

To get your copy just visit the link below:
http://www.LeeHayward.com/dvd

Happy Halloween from Johnny Bravo!

2009-10-31T19:33:00.009-02:30

Happy Halloween from Johnny Bravo!

Be safe, have fun, and don't do anything I wouldn't do...

(Dam I'm pretty!)

More pics at:

http://www.facebook.com/album.php?aid=171330&id=502320147&l=3132aef311

Bodybuilding Video Talk Show Replay Posted...

2009-10-31T19:31:00.001-02:30

You can watch the replay and also download the MP3 podcast of our Oct. 29 Total Fitness Bodybuilding Talk Show at:

http://www.LeeHayward.com/tv

Stiff Leg Deadlifts - awesome exercise for building up the legs

2009-10-30T01:01:00.001-02:30

The hamstrings are a weak link for a lot of people. But by including stiff leg deadlifts in your workouts you'll be able to fix that problem.

The stiff leg deadlift is one of my favorite hamstring exercises for building strong muscular legs, because it works the hams through a full range of motion and you can lift fairly heavy.

The key is to really getting the most out of it is to emphasis the stretch in the bottom portion of the lift. To do this I like to stand on a step or a box to allow for a deeper range of motion.

For more awesome exercises you should get a copy of my Total Fitness Bodybuilding DVD Training System. On this 2 disc DVD set I cover over 100 muscle building exercises in great detail and provide sample workout program that you can follow based on your training experience level.

To get your copy just visit the link below:
http://www.LeeHayward.com/dvd

How Would You Like Increased Grip Strength?

2009-10-26T17:08:00.007-02:30

For a lot of people the weak link in their training programs is their grip strength. I mean let's face it, your grip is what connects you to the weights for at least 80% of your exercises. The only places where your grip really doesn't come into play is with some leg and ab exercises. But for all barbell, dumbbell, cable, and most machine exercises your grip is critical.

And the cool thing is that if you increase your grip strength, you'll increase your strength in virtually every exercise that requires you to grab the weights. This will really help to spur on new muscle growth all over and take your physique to the next level of strength and muscularity.

Not only that but you'll also pack on some size to your forearms as well. And that is really cool because out of all the muscles of the body, the forearms are the most visible. Anytime you roll up your sleeves people are going to take notice, and if you have thick muscular forearms then that instantly shows that you are strong and have paid your dues in the gym.

One of the fastest and easiest ways to quickly build up your grip and forearm strength is with Heavy Duty Hand Grippers. I've been seriously training Heavy Grippers since 2004 and I just can't say enough good things about them. But just the other day I got an e-mail from one of my customers and it really helped to drive the whole message home.

Hey Lee,

I just wanted to give a little testimonial on my experience with the Heavy Grip Hand Grippers.

I've been strength training on and off for years, and used to train in MMA. I initially purchased the 200 LBS hand gripper a few months back, and was hardly able to squeeze out any reps, so I demoted myself to the 150, worked my way up to the 200, and am now squeezing out 8-10 reps on the 250 pounder after just a few months.

I'll be purchasing a 300 pounder soon enough, and then hope to graduate to the 350.

Thanks for the excellent product. I was able to up the weight in my kettlebell training due to my increased grip strength.

Thumbs up!
Ray Baron

If you'd like to get your very own set of Heavy Grips hand grippers and take your grip and forearm strength to the next level then click on the link below:

http://www.leehayward.com/heavygrips.htm

And for a limited time I'm also giving away a killer Hand Gripper Training Manual that shows the exact gripper workouts I personally followed to develop the hand strength to close the Heavy Grips 350 pound hand gripper in just 3 months!

Nutrition Or Training - Which Is More Important?

2009-10-26T02:41:00.007-02:30

This is a guest post by bodybuilding and fitness expert Tom Venuto. Author of Burn The Fat, Feed The Muscle at: http://www.BurnTheFatProgram.com

Nutrition Or Training - Which Is More Important?

Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer:

The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. Regardless of your goals - gaining muscle, losing fat, athletic conditioning, whatever -you will get less than-optimal or even non-existent results without paying attention paid to both.
In fact, I like to look at gaining muscle or losing fat in three parts - weight training, cardio training and nutrition - with each part like a leg of a three legged stool. pull ANY one of the legs off the stool, and guess what happens?
In reality, it's impossible to put a specific percentage on which is more important - how could we possibly know such a number to the digit?
Nutrition and training are both important, but at certain stages of your training progress, I do believe placing more attention on one component over the other can create larger improvements. Let me explain:
If you're a beginner and you don't posses nutritional knowledge, then mastering nutrition is far more important than training and should become your number one priority. I say this because improving a poor diet can create rapid, quantum leaps in fat loss and muscle building progress.
For example, if you've been skipping meals and only eating 2 times per day, jumping your meal frequency up to 5 or 6 smaller meals a day will transform your physique very rapidly.
If you're still eating lots of processed fats and refined sugars, cutting them out and replacing them with good fats like the omega threes found in fish and unrefined foods like fruits, vegetables and whole grains will make an enormous and noticeable difference in your physique very quickly.
If your diet is low in protein, simply adding a complete protein food like chicken breast, fish or egg whites at each meal will muscle you up fast.
No matter how hard you train or what type of training routine you're on, it's all in vain if you don't provide yourself with the right nutritional support.
In beginners (or in advanced trainees who are still eating poorly), these changes in diet are more likely to result in great improvements than a change in training.
The muscular and nervous systems of a beginner are unaccustomed to exercise. Therefore, just about any training program can cause muscle growth and strength development to occur because it's all a "shock" to the untrained body.
You can almost always find ways to tweak your nutrition to higher and higher levels, but once you’ve mastered all the nutritional basics, then further improvements in your diet don't have as great of an impact as those initial important changes...
Eating more than six meals will have minimal effect. Eating more protein ad infinitum won't help. Once you're eating low fat, going to zero fat won't help more - it will probably hurt. If you're eating a wide variety of foods and taking a good multi vitamin/mineral, then more supplements probably wont help much either. If you're already eating natural complex carbs and lean proteins every three hours, there's not too much more you can do other than continue to be consistent day after day...
At this point, as an intermediate or advanced trainee who has the nutrition in place, changes in your training become much more important, relatively speaking. Your training must become downright scientific.
Except for the changes that need to be made between an "off season" muscle growth diet and a "precontest" cutting diet, the diet won't and can't change much - it will remain fairly constant.
But you can continue to pump up the intensity of your training and improve the efficiency of your workouts almost without limit. In fact, the more advanced you become, the more crucial training progression and variation becomes because the well-trained body adapts so quickly.
According to powerlifter Dave Tate, an advanced lifter may adapt to a routine within 1-2 weeks. That's why elite lifters rotate exercises constantly and use as many as 300 different variations on exercises.
Strength coach Ian King says that unless you're a beginner, you'll adapt to any training routine within 3-4 weeks. Coach Charles Poliquin says that you'll adapt within 5-6 workouts.
So, to answer the question, while nutrition is ALWAYS critically important, it's more important to emphasize for the beginner (or the person whose diet is still a "mess"), while training is more important for the advanced person... (in my opinion).
It's not that nutrition ever ceases to be important, the point is, further improvements in nutrition won't have as much impact once you already have all the fundamentals in place.
Once you've mastered nutrition, then it's all about keeping that nutrition consistent and progressively increasing the efficiency and intensity of your workouts, and mastering the art of planned workout variation, which is also known as "periodization."
The bottom line: There's a saying among strength coaches and personal trainers...
"You can't out-train a lousy diet!"
If your nutrition program is your weakest area, either because you're just starting out or you simply don't have the nutritional knowledge you know you need to get results, then be sure to take a look at the Burn The Fat Program

About The Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle." Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.
http://www.BurnTheFatProgram.com

20 Rep Squat Program

2009-10-24T02:31:00.002-02:30

In this video I cover the classic 20 rep squat program. Also known as "Squats and Milk" by a lot of the old time bodybuilders. This is a killer workout that will literally force your body to grow like nothing else.

For more info you can check out my 20 rep squat routine article at:
http://www.leehayward.com/squats.htm

Check Out The Guns LOL

2009-10-23T17:42:00.005-02:30

Last night we had another live Total Fitness Bodybuilding Talk Show and the replay is posted up for you to check out at:

http://www.leehayward.com/tv

High Protein Low Carb Brownie Recipe

2009-10-19T21:27:00.005-02:30

This is a delicious, high protein, low carb, chocolate peanut butter muscle building brownie recipe that one of my buddies shared with me the other day and it is awesome!

A great tasty treat that you have have on either a fat loss diet or mass building bulk up program.

They are quick and easy to make and yummy to eat :-)

Check out the video below to get all the details...

And if you'd like some more tasty recipe ideas like this one then be sure to check out http://www.AnabolicKitchen.com

This is an awesome "Bodybuilders Cookbook" that covers over 300 delicious muscle building and fat loss meal ideas that you can make yourself. Everything from gourmet dinners to a high protein healthy dessert treats.

Again the link to check it out is at: http://www.AnabolicKitchen.com

Quick and Simple Dumbbell Chest Workout

2009-10-15T13:52:00.005-02:30

I often get asked by my website visitors to post up
some simple, yet effective dumbbell workout programs
that you can do with limited workout equipment, and
this workout that I posted today is just that.

You can do it in a small home gym. All you need is a set
of adjustable dumbbells and an adjustable bench to get a
killer chest workout done in about 30 minutes flat.

For more killer check workout tips besure to check out:
http://www.BlastYourBench.com/mainpage.htm

=================================

P.S.
Tonight we are having our live Total Fitness Bodybuilding
Talk Show at:

http://www.leehayward.com/tv

On tonights show we are going to be discussing training
and nutrition strategies for getting lean and ripped.

So be sure to tune in and check it out tonight at 9pm EST time!

Complete Shoulder Workout Routine

2009-10-14T01:13:00.001-02:30

This is a complete shoulder workout routine that targets all 3 heads of the deltoids. Seated dumbbell presses for overall mass, then side lateral raises to isolate the side deltoids, bent over dumbbell flyes to hit the rear deltoids and upper back, then do plate raises for front deltoids, and finish up with Bradford presses to really burn out the shoulders.

Chest Building Super Set Pump Up Combo

2009-10-10T17:23:00.007-02:30

If you have a stubborn chest that just refuses to grow, then try out this killer muscle pumping super set combo of pec dec flys and push ups at the end of your chest workouts to really pump up your pecs and help spur on some new muscle growth.

Note:

This is the LAST DAY that you can take advantage of the special promotional offer and get a FREE copy of "Blast Your Biceps" with your order of "Muscle Specialization Secrets".

All you have to do to take advantage of this offer is go to:

www.MuscleSpecializationTraining.net
Place your secure order and then e-mail me at: lee@leehayward.com with your name and receipt number and I'll send you a copy of "Blast Your Biceps" for FREE!
This offer is only available until mid-night Saturday October 10 on a first come, first serve basis. So you should go on over to www.MuscleSpecializationTraining.net now and get your copy of this muscle building mega-pack before they are all sold out!

Buy One - Get One FREE...

www.MuscleSpecializationTraining.net

Got Skinny Arms? This is how you can fix it...

2009-10-09T18:58:00.006-02:30

Do you suffer from a nasty case of SNAS?
("Spaghetti Noodle Arm Syndrome")

Let me tell you, with my own physique the arms
have always been my most stubborn bodypart.
No matter what I did they just would not grow for me.

Unfortunately, for people who struggle with adding
muscle to their arms the typical run of the mill
workout routines just won't cut it.

You need to think outside the box...

So what I have for you here today is a unique
3-STEP APPROACH that I "borrowed" from my buddy,
Jeff Anderson, that can pack some meat on your
guns and help cure the dreaded "Spaghetti Noodle Arm Syndrome"!

These 3 tips are taken directly from Jeff's latest program
"Muscle Specialization Secrets".

In fact Jeff only produced 500 of these mega-packages
(including training manual, workout DVD, audio CD's and more!)
and they're almost SOLD OUT!

If you want to see what all the buzz is about, go to:

www.MuscleSpecializationTraining.net

Anyway, these killer arm training tricks that I have for you
is a GREAT example of why Muscle Specialization Training
is so very DIFFERENT from anything else you've seen.

You see, a LOT of people are self-conscious about the size
of their arms.

But Jeff's shares a training concept called "micro-targeting"
that helps spur on new muscle growth in "stubborn" bodyparts
by zeroing in on those muscles with a unique training approach.

For example...

The secret to overcoming "Spaghetti Noodle Arm Syndrome"
is to create an illusion of more SIZE and WIDTH by working
on 3 specific areas of your arms that will all work toward
this one goal.

Here are 3 EXERCISE SECRETS that are guaranteed to bring
you FAST RESULTS:

============================

Arm Training Secret #1: Lateral Triceps

============================

The outer heads of your triceps are the ones that are
most visible both from the FRONT and the SIDE.

By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.

The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.

Only bring your arms up until your forearms are parallel to
the floor and at the bottom of the movement, lock out your
elbows and SQUEEZE your outer triceps hard for 1-2 seconds.

High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.

============================

Arm Training Secret #2: Inner Biceps

============================

The key to using your biceps for this "trick" is to focus
more on the INNER head of the biceps and go for "width".

You do this by using a WIDER GRIP CURLING MOVEMENT
that zeros in on the inside area of your bi's.

Here's the best way to do it...

Go to a preacher bench and load up a barbell with enough
weight to do 8-12 reps.

Now, go to the OPPOSITE side of the bench as most people
go so that your UPPER BODY is resting on the pad instead
of your ARMS.

This means that your arms will be hanging vertically over
the other side where your body would normally be.

This gives you a much better "stretch" in the biceps at
the bottom position.

Next... take a WIDER than shoulder width grip on the bar!

A wider grip is going to hit the INNER area of your biceps
much better... and help with that wider LOOK to your arms
we're going for.

============================

Arm Training Secret #3: Pumped Up Forearms

============================

This is a simple... & POWERFUL tactic to hit your forearms HARD!

Grab a few small hand towels (most gyms have these available
for you to wipe the sweat off of the machines).

Fold them lengthwise and wrap them around the bars you're
using for exercises #1 & #2 above so that it add about
another 2-3 inches to the width of your grip area.

Essentially, you're making a "fat bar" to grip on to and
this GREATLY activates your forearms in these movements!

Using this for exercise #1 above will work more of the "top"
or "outside" of your forearms while on exercise #2, it will
work more of the "underside" of your forearms.

(Note: After 2-3 sets with the "towel method", remove them to
do one more set of each exercise WITHOUT the towel so you can
get in one last targeted set to focus on your tri's and bi's)

Give these 3 arm training secrets a try and watch your arms
balloon up in no time!

============================

Want MORE TIPS on how to "micro-target" each and every muscle
group for increased MASS?

Why not get the ENTIRE "Muscle Specialization Program" for
every single area of your body?!

Like I mentioned above, Jeff Anderson has just released his
"Muscle Specialization MEGA-PACKAGE" that includes:

==> Printed Manual

==> Workout DVD

==> 6 Audio CD's on "Muscle Specialization Secrets"

==> 12 Bonus "Best Exercises" Videos

==> Complete "Resources Disc" With 3-, 4-, & 5-Day Workouts

==> Tracking Software

...but there's a CATCH!

This package closes its doors for GOOD this Saturday, Oct. 10
(or when the boxes all sell out).

Jeff's only released this "big box" version to celebrate
this being his LAST bodybuilding program he's ever going
to produce (he has 5 now!)

So check it out NOW while the program is still available at:

www.MuscleSpecializationTraining.net

==============================

P.S.
As an "ethical bribe" to help encourage you
take advantage of this special offer, I'm going to GIVE
you an extra bonus and send you a FREE copy of my
Brand New e-book "Blast Your Biceps" if you order the
"Muscle Specialization Secrets" program by October 10.

To get more details about this just check out my website at:

www.BlastYourBiceps.com

Get A FREE Copy Of "Blast Your Biceps"!

2009-10-08T17:16:00.004-02:30

I have something special that I want to discuss tonight (Oct. 8) on our live Total Fitness Bodybuilding Talk Show...

http://www.LeeHayward.com/tv

Over the past couple months I've been working on a labour
of love by creating a killer Bicep Blasting, Tricep Trashing
arm specialization program that can help you pack on as much
as 2 inches of solid muscle mass to your arms in just 8 weeks!

And tonight I'm going to tell you how you can get a head start and get a F-R-E-E copy of "Blast Your Biceps" before anyone else.

So be sure to tune in live tonight October 8 at 9:00 pm EST. I'm looking forward to chatting with you then!

http://www.LeeHayward.com/tv

What the PRO'S know that YOU don't!

2009-10-08T01:17:00.003-02:30

I've got an awesome tip for you that could help take your
physique and muscular development to the next level...

http://www.MuscleSpecializationTraining.net

The fact that you are here reading my blog means
that you are one of the select few who are serious
about your workouts and you want to get the best
results from your muscle-building efforts.

So here's a killer trick that all pro athletes use
to get in peak shape and improve year after year...

You see, competitive bodybuilders, powerlifters, and other
top level athletes train all year long for their "event season".

That might be a bodybuilding contest, a powerlifting meet,
a tournament, Olympic tryouts, or whatever depending on the
type of competitive sport.

All the athlete's training is geared to peaking for
that one time when they have to be at their very BEST!

So how does this apply to you?

Well, what's YOUR "big event" for the year?

- Is it to get ripped for that beach vacation next summer?

- Is it some sporting event that you want to dominate?

- Is it a class reunion that's coming up and you want to make
an ex-girlfriend jealous because you are in such awesome shape?

Whatever it is, the key to getting MAXIMUM RESULTS
from your training program is to...

CYCLE Your Training!

There are plenty of ways to go about this, but if your goal is
to hit the beach or pool next summer and turn some heads when
you take off your shirt and reveal your ripped six-pack abs...

Then here's a sample ANNUAL TRAINING CYCLE that will help
achieve that goal and get you in your best shape ever...

It will also help you to know where you need to focus
your workout efforts RIGHT NOW!

=================================

How To Cycle Your Training For Max Results!

=================================

------------

Jan - Mar:

------------

Getting lean enough that you can show off a ripped 6-pack for
summer should start EARLY. This way you can build lean muscle
while trimming off some of that xmas holiday blubber.

In January, you're best off with a "build & burn" training
regimen that STILL focuses on "muscle-building", but is also
geared toward naturally boosting hormones that do double duty
by building muscle while burning fat at the same time.

------------

Apr - Aug:

------------

To get (and STAY!) "super lean" through the summer, ease into
"fat burning" mode EARLY to avoid muscle loss that often occurs
when trying to get to low body fat levels too fast..

You can still build muscle... but it's NOT your primary focus
if you want to get to very low body fat levels.

Don't ditch the heavy weight training, but at the same time
realize that your strength levels may drop off a bit as you
get leaner. Now is the time to include more low-intensity
cardio workouts to help preserve muscle while burning fat.

------------

Sep - Dec:

------------

Don't freak out about your waistline!

The end of year is the best time to focus on building up more
muscle mass for "next year" so you can continuously improve
your body composition and have more lean muscle to show when
you strip off the fat again for next summer!

Also, this is the VERY BEST time to include a
"muscle specialization" program to add more mass
to the one or two areas you most need the work.

=================================

What You Should Be Doing RIGHT NOW...

=================================

Obviously, since it's now October, you're at the PERFECT POINT
to add more muscle mass to your body before gearing up next year
for the big summer time "lean out".

And since this is the BEST time to zero in on one single muscle,
NOW is the time to assess WHICH area of your body needs the most
work, right?

Go ahead and take a good long look in the mirror and see where
you may be "out of balance" with how your body looks.

==> Is your CHEST to flat?

==> ARMS too skinny?

==> SHOULDERS look scrawny?

Whatever it is, you'll want to FOCUS on this area to
divert your body's mass-building efforts to that region.

Now you CAN'T just take off and blast that muscle group
with a gut-wrenching program that forces you into a state
of "overtraining".

This can actually STOP your progress and you can even
LOSE MUSCLE MASS!

You have to address ALL of the "anabolic factors" necessary
in order to support your body's NATURAL growth efforts to the
muscle group of your choice.

That's why I highly recommend Jeff Anderson's new
"Muscle Specialization Secrets" program at:

http://www.MuscleSpecializationTraining.net

Its entire aim is to help you bring up ANY muscle group
to add more SIZE and bring it up to "showcase" level!

The whole program includes:

...Hard-Copy Printed Training Manual

...Full Length Training DVD

...Bonus VIDEOS For Each Muscle Group

...3-, 4-, and 5-Day WORKOUT JOURNALS For EVERY MUSCLE

...Exercise Guide

..."Tracking Software"

It's really a "Muscle Building Mega Package" that can help
you bring up lagging body parts FAST!

I highly recommend you go and check it out NOW because he
only had 500 of these boxes created and he's NOT going to
be producing any more.

When they're gone... they're gone for good!

Here's the website to go and learn more...

http://www.MuscleSpecializationTraining.net

The "Real" trick to getting Six-Pack Abs?

2009-10-06T16:54:00.001-02:30

Do you wanna know the "Real" trick to getting Six-Pack Abs?

Ok, I know what you're probably expecting me to say
something like the key to getting ripped 6-pack abs
is to "burn off the fat", right?

You want to tell me that you "already HAVE a 6-pack"
but it's just covered with a layer of blubber?

And you know what...
That's what EVERY trainer says, and it's TRUE... (kinda)

You see, way too many people bust their butts in order to
"cut up" and get down to a single digit bodyfat percentage,
only to find that they still don't have any abs!

While they may not have a roll hanging over their belt anymore,
they certainly don't have visible six pack abs either...

================================

So here's the REAL "truth" about ABS...

================================

You actually have to HAVE well developed "muscle" in your
mid-section in order to achieve that lean "ripped" look!

Plus, here's one more killer trick that will make
getting a 6-pack A LOT EASIER...

You see, the amount of muscle you have on your abs will
determine whether you start seeing your "6 pack" poke through
at 10% body fat or at 6% body fat.

And TRUST ME... there's a WORLD of difference in that
4% gap, as anyone who's ever tried to "diet-down" to
single digit bodyfat levels will tell you!

As far as I'm concerned, if you can look great at 10% bodyfat
because your abs are so well developed and look more defined,
then all the better... easier abs for you!

That's why most top level bodybuilders still have abs in the
off-season. Their muscles are so well developed that you can
still see them even if they aren't super shredded.

So you see, the key is to TRAIN your abs hard in the gym,
just like ANY other muscle... with RESISTANCE!

Sure, there are a lot of machines you can find at your
local gym that will target your midsection, but...

================================

Here's a "Quick Bodyweight Tip" For Blasting Your ABS...

================================

Most people are especially challenged with hitting
the LOWER ABS.

This'll do the trick...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.
Roll the towel up into a cylinder, about 6 inches high.

Lay on the decline bench with your head toward the top of the
bench and your legs straight with feet on the floor.

Place the rolled up towel from left to right under your
lower back and grab the bench behind your head with both
hands to gain leverage.

The towel increases the range of motion in your abs
and ALSO gives you incredible lower ab activation.
(makes it more comfortable on the lower back as well)

Now, keeping your legs STRAIGHT, raise them in the air until
you're in the shape of a "V" and breathe out forcefully at the
peak contraction point.

Lower your legs SLOWLY but don't give them a break at the bottom.

Immediately lift them back up in the air and continue pumping
out decline bench leg raises until muscular exhaustion.

When you're abs are toast, finish them off by bending your
legs at the knees and keep going with "reverse crunches"
in the same fashion, bringing your knees up toward your chest.

Trust me this is a killer exercise that will work your abs
hard and help to carve in a ripped six pack in even the most
stubborn mid-section.

Give it a try in your own workouts!

Just do 3 sets of as many reps as you can twice per week
with your abdominal workouts and you'll be blown away with
the results you'll see in just a few weeks.

================================

Want even MORE "6 pack abs advice" PLUS
some advanced training tips for EVERY MUSCLE GROUP?

Then check out this website:

http://www.MuscleSpecializationTraining.net

Learn How To Zero In With "Sniper-Like Precision"
On Even Your Most STUBBORN Muscle Fibers
And Unleash An Onslaught Of Huge, Dense,
Vein-Popping New Muscle... Practically ON DEMAND!

http://www.MuscleSpecializationTraining.net

Arm Workout Gold's Gym Las Vegas

2009-10-05T19:27:00.003-02:30

This is the first part of an arm workout that we did the day after the 2009 Mr. Olympia in Las Vegas. It was a busy spot because a lot of the pro's were doing photo shoots after the show. I've never seen so much muscle in a gym in all my life :-)

And yes, in case you are wondering I'm a little hung over in the video...
I'm only human and I do like to go out and have a bit of fun every now and then, especially in vegas :-)

How To Instantly Increase Your Training Volume & Intensity

2009-09-29T21:46:00.003-02:30

As you get more advanced in your workouts you need to look for ways to progress past basic beginner weight training and get your muscles to perform more work in the same amount of time either by upping your training volume and / or training intensity.

One remarkable technique for doing this is using "Jump Sets" which basically means pairing up 2 exercises for different muscle groups and performing sort of a "super set" by jumping back and forth between the 2 exercises.

Now technically "super sets" are 2 exercises performed for the same bodypart with little or no rest in between. So for example; you may do a set of bicep preacher curls and then immediately go to standing bicep curls. Then you would take your normal rest period before repeating the super set.

Super sets are a good way to increase your training intensity. However, what I'm about to describe to you is a simple way to increase BOTH training volume and training intensity simultaneously. And it requires no more time or effort then what you are putting into your workouts right now.

Jump sets are basically super sets between 2 different muscle groups with normal rest periods between sets. An example of this would be doing a set of bicep curls, rest a minute or so, then doing a set of tricep push downs, rest a minute, and then repeat. Jumping back and forth between the exercises until you complete the total desired number of sets.

Now at this point you may be saying to yourself "This is all fine and dandy... I've learned a new way to do my exercises, but how is this going to help me get bigger and stronger?"

Good question! I'm glad you asked...

When you are training 2 or more muscle groups in a single workout and performing your sets in the traditional fashion of doing all sets for one exercise before moving on to the next exercise, and then doing all exercises for one bodypart before moving on to the next bodypart. There is going to be a big imbalance between the level of training intensity that you can perform for each muscle group.

Obviously, you'll be able to train harder and lift more weight for the first muscle group, but as you progress through the workout your strength and energy levels will drop off. And by the time you get to the last bodypart you'll have very little energy left in the tank and you won't be able to give it 100% effort.

By using jump sets and alternating back and forth between bodyparts you are able to train both muscle groups with high intensity right from the start, and you'll also be able to keep up with higher training volume as well. Arnold Schwarzenegger was a strong believer in using jump sets like this in his training, as were many of the great old time bodybuilders.

Let me show you an example...

Let's say that you were going to train chest and back in the same workout and you were going to perform 5 sets of dips for the chest, and 5 sets of chin ups for the back.

If you were to perform them in straight sets the workout may go like this:

(Note: I'm just using these numbers as examples, your actual reps may be different based on your individual strength levels.)

Example of Straight Sets:

Dips:
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 12 reps
Set 4 – 10 reps
Set 5 – 8 reps

Chin Ups:
Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps
Set 4 – 6 reps
Set 5 – 5 reps

By the time you get to the last couple sets of each exercise your strength will really be dropping off due to muscle fatigue, especially when done is a straight set fashion.

But if you were to do the same number of sets for both exercises done in a Jump Set fashion you would be able to get more total reps and maintain higher strength levels into the final sets.

Example of Jump Sets:

Dips: Set 1 – 15 reps
Chin Ups: Set 1 – 15 reps

Dips: Set 2 – 15 reps
Chin Ups: Set 2 – 15 reps

Dips: Set 3 – 12 reps
Chin Ups: Set 3 – 12 reps

Dips: Set 4 – 12 reps
Chin Ups: Set 4 – 12 reps

Dips: Set 5 – 10 reps
Chin Ups: Set 5 – 10 reps

*Note: you would take a full rest break in between each set before moving onto the next set.

In the above example, you'll be able to perform higher reps into the latter sets then you normally would if you performed them straight through. Thus increasing both your training volume and intensity.

And the best part is that the workout time is the same, the total number of sets performed is the same, and the rest periods are the same. But the overall workload is higher for each exercise because you are resting one bodypart when you jump to another.

Jump sets work best for agonist and antagonist muscle groups.
Examples of agonist and antagonist muscle groups are:
chest & back
biceps & triceps
quadriceps & hamstrings
abs & lower back

Another thing that I want to mention is that this technique can be used throughout your entire workout. You don't have to limit it to just one exercise for each bodypart.

Some jump set examples are:
bench press & barbell rows
cable cross overs & lat pull downs
dumbbell curls & overhead dumbbell extensions
preacher curls & push downs
leg extensions & leg curls
sit ups & hyper extensions

And the list goes on and on...
It's only limited by your imagination and what gym equipment you have available.

Note:
Big exercises like squats and deadlifts do not work well for jump sets as these are the biggest and most demanding exercises you can do. It is best to do these 2 exercises by themselves so you can focus your attention and effort 100%.

If you would like to learn more some unique and unorthodox training ideas for improving the quality of your workouts then you should check out the "Blast Your Bench" program.

This program will show you exactly how to cycle your training with over 20 weeks of organized workout routines all designed to maximize your strength and muscle gains, while minimizing the time you spend stagnating in training plateaus.

You'll start seeing big results in just 21 days and you can ride the wave of Muscle Growth Momentum and pack on size and strength like never before!

Check it out now for yourself at:

www.BlastYourBench.com

Total Fitness Bodybuilding Message Board Down...

2009-09-29T17:57:00.002-02:30

As you may know our message board is down. I've notified the website tech guys and they are looking into it right now. I really apologize for the inconvenience that this has caused. Hopefully, we'll be back up and running ASAP.

Holy Sh!t Batman... Branch Got 2nd...

2009-09-27T14:24:00.004-02:30

I'm so happy for Branch Warren for getting 2nd. The guy looked incredible. But with the politics, etc. of bodybuilding I didn't think he'd place so high. I've never seen a former Mr. O slip to 3rd when defending the title. And for Branch to beat all the so called "aesthetically pleasing" physiques (i.e. Dex, Phil, etc.) that's awesome for him man. Heck I slugged back a yagger bomb and dedicated it to Branch last night LOL.

Anyway, myself and Trish are off to Golds Gym in Vegas right now to train with the pros. All the big names are going to workout this morning so it should be cool and hopefully I'll get some kick ass video clips to share as well.

The Top 6 Placings Are:
6 - Victor Martinez
5 - Phil Heath
4 - Kai Greene
3 - Dexter Jackson
2 - Branch Warren
1 - Jay Cutler

Jay Cutler 3 Time Mr. Olympia... Maybe...?

2009-09-26T15:15:00.002-02:30

I attended the Mr. Olympia pre-judging last night and I think Jay Cutler has got this one hands down. He is in the best shape of his life, full, hard, dry, striated, the complete package. He even has a funky new jazzed up hair do which looks cool LOL.

My top 5 picks after watching pre-judging are:
1 - Jay Cutler
2 - Dexter Jackson
3 - Phil Heath
4 - Kai Greene
5 - Branch Warren

Check out these killer new arm exercises...

2009-09-23T21:37:00.003-02:30

Are you stuck in a training rut with your muscle gains
at a stand still?

Or are you just plain bored with your current workout
routine right now and would like to spice things up?

Well if so, then I've got some EXCELLENT news for you!

If you'd like to try out some crazy new muscle building
exercises that will not only give your muscles a growth
spurt but ELECTRIFY your motivation again...
Then you need to check this out!

I just got a copy of Nick Nilsson's new book called
"The Best Arm Exercises You've Never Heard Of."

at: http://www.BestArmExercises.net

I think the name says it all :)

I have to say there is some VERY cool stuff in this book.

Nick's packed in 68 amazing exercises for the biceps,
triceps and forearms. Most of them I've never even seen
before and I've been plugging away at the "Iron Game" for
going on 19 years now. (Does that mean I'm getting old?)

Anyway, you just gotta check some of these out:

---------------------

NILSSON CURLS

A bodyweight exercise for your biceps that LOOKS like a chin-up
but uses a special "bracing" technique to put almost ALL your
bodyweight directly onto your BICEPS. Imagine the growth you'll
get with THAT much resistance going directly onto your bi's!

---------------------

REVERSE PEC DECK LOCKOUTS

A breakthrough in tricep contractions, this exercise targets the
most anatomically-possible contracted position of the muscle with
extremely heavy weights. Get ready for it because I guarantee
you've never felt a tricep contraction this hard in your entire
life.

---------------------

ONE ARM BARBELL CURLS

Doing the Barbell Curl with only one arm tests your strength,
balance, coordination and determination. It can be extremely
difficult to do but the results are totally worth it. Not only
does it increase muscle activation in the biceps, it gives your
grip a tremendous workout as well!

---------------------

SPIDERMAN RACK PUSH-UPS

Setup time is an sometimes an issue when you're training. This
great tricep exercise is a mash-up between close-grip push-ups
and bodyweight tricep extensions. The key is how you do them in a
rack to basically spring-load the tension onto your tri's. Very
quick to do but brutal!

---------------------

LEANING WRIST CURLS

This unique version of the wrist curl adds a new dimension of
tension...instead of just doing a plain old wrist curl, you'll
also be supporting your bodyweight on your forearms to increase
the tension. This position also gives you natural "occlusion
training" (which is basically limiting the blood flow out of a
muscle while training in order to increase hormonal growth
factors in the area). If you're ever had trouble building
forearms, this exercise might just hold the key for you...

---------------------

So here's the deal...

Right now, Nick's just released this brand new book and he
is only asking $29.95 for the entire system. This is a killer
bargain considering the sheer volume of innovative exercises
you'll find in it.

You'll get exercise descriptions, pictures, even an entire
VIDEO LIBRARY that you'll have full access to so you know
exactly how to perform every exercise.

If you've got access to freeweights and bodyweight and a
few basic pieces of equipment, you'll be able to use the
VAST majority of these unique exercises.

But here's the kicker... he's only keeping it at this low
price until Friday, Sept. 25th at midnight. Then he's putting
it up to the regular price of $49.95. So if you want to get
this system for the cheap price, you've gotta act fast.

Here's the cool thing... Nick has posted FIVE exercises
taken directly from the book right on his site for you
to try out RIGHT NOW.

No need to sign up for anything - just go the site
and learn 'em. Once you give them a try, you'll be hooked...

Go check it out here:

http://www.BestArmExercises.net

How To Burn More Belly Fat During Exercise...

2009-09-21T12:34:00.008-02:30

I was chatting with my friend and fellow muscle building and fat loss coach, Jeff Anderson (author of "Combat The Body Fat" http://www.CombatBodyFat.com) the other day, and we were talking about strategies to help speed up abdominal fat loss. After all, who doesn't want a lean ripped mid-section with 6 pack abs!?

Anyway, Jeff shared a killer technique with me that works awesome for blasting away stubborn belly fat and helps to carve in those deep cuts that will reveal your 6 pack. In a nut shell it's combining your ab training with your cardio training which indirectly has a "spot reduction" kind of effect on your belly fat... (all the details of how to do this are explained below).

But the funny thing is I've been unconsciously using this technique myself in preparation for all my bodybuilding contests and it's no doubt one of the tricks that has helped me to get such deep cuts in my abs (as you can see in the pic)...

You see I have an elliptical and a stepper machine at home that I use for a lot of my early morning fat loss cardio workouts when I'm training for a bodybuilding competition. And one thing that I find often happens after a while of repetitive motion is that my toes and feet sometimes go a little numb.

So what I would do throughout my cardio workouts do to get off my feet for a minute, but still keep active is hit the floor and do some ab work (i.e. sit ups, crunches, leg raises, etc.) and then get back on the elliptical or stepper. I would do this back and forth for my entire cardio workouts, not even realizing the ab sculpting, belly fat burning benefits that I was getting from this technique.

Now while there have been numerous "experts" out there who have have claimed that there's no way to "spot reduce" where you're able to burn bodyfat. Recent studies are showing that it may in fact be possible with this kind of this simple, but effective alternating back and forth between cardio and strength training technique.

=============================

Now THIS is Really Cool...

=============================

It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.

This is NOT definitive yet, but it holds promise.

It also supports my theory (and again, this is ONLY a theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.

=============================

Here's how you do it...

=============================

1. First, if you have read my "Bodybuilding Competition Training Guide" or Jeff Anderson's best-selling "Combat The Body Fat" program (http://www.CombatBodyFat.com), then you know that we are both HUGE supporters of LOW intensity cardio as a fat-burner.

Sure, you can get your panties in a wad while you preach about how HIGH intensity is better, and yes there are benefits to more intense cardio workouts. But the fact is most competitive bodybuilders get ripped to the bone shredded with LOW intensity cardio, and literally hundreds (if not thousands) of average men and women have used the LOW intensity cardio strategies that Jeff talks about in his "Combat The Body Fat" program to make some amazing "before & after" transformations, and the pictures don't lie!

2. For this cardio / strength training exercise session, you'll start with a quick, "low effort" warmup of about 5 minutes on a treadmill, bike, or other cardio exercise equipment.

3. Next, do a set of WEIGHTED CRUNCHES until "failure". Just one single set.

4. Now, go and do another 10 minutes of LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. - Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower).

5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight), rep out to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set.

(i.e. - if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill or using the stepper this time.)

6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES... then on to your 3rd round of cardio using the opposite half of your body.

And so it goes on, switching back and forth between doing abdominal exercises and low intensity cardio.

For your follow up abs exercises, I suggest (in order)...

=> Hanging Knee Raises

=> Either crunches or V-Ups

As you can see, you'll slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.

But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.

So WHILE you're hitting your cardio sets, you've "activated" your abdominal area for fat destruction!

You may think I'm crazy, but give it a try and see if it doesn't make a difference in WHERE your measurements start reflecting results!

If you'd like to learn more killer fat burning techniques like this then I highly recommend that you grab yourself a copy of my friend Jeff Anderson's "Combat The Body Fat" program at: http://www.CombatBodyFat.com

This program reveals some of the "Secret Training Strategies" that Jeff used when he was a Master Military Fitness Trainer who's primary job was to take out of shape soldiers and whip them into shape as quickly as possible and turn them Lean, Mean, Fighting Machines.

In fact using these "hard-core" military style workouts these soldiers were able to blast away 2-4 pounds of ugly bodyfat every single week, while carving in ripped muscle definition at the same time!

So if you are struggling with that extra roll of flab hanging over your belt, then it would certainly be worth your while to check this program out for yourself at:

http://www.CombatBodyFat.com

Total Fitness Bodybuilding Talk Show Replay Posted

2009-09-19T22:55:00.001-02:30

Last Thursday night we had our live Total Fitness Bodybuilding
Video Talk Show and the replay is posted up for you
to check out at: http://www.LeeHayward.com/tv

I did have some problems with the camera mic and ended up
having to use a separate headset to capture the audio. So
there is a slight delay between the video and audio. It
looks like a cheesy Chinese movie that's been voiced over :-)

So if you want to go laugh at my out of sync chops moving go to: http://www.LeeHayward.com/tv

I won't be doing a live show this coming Thursday September 24th because I'll be down in Las Vegas checking out the Mr. Olympia (I can't wait, I'm like a little kid waiting for Christmas LOL).

I'll be taking my flip video camera with me and shooting some clips from the Olympia Expo and posting them up here on my blog. So that's something you can look forward to checking out next weekend.

Pre-Workout Warm Up Exercise Routine

2009-09-15T03:09:00.012-02:30

One of the most neglected aspects of weight training and one of my biggest pet peeves is NOT performing a proper warm up. How often have you seen a novice lifter walk into the gym right off the street, and then go straight into a set of bench presses or bicep curls?

(Note: I hope you aren't that guy, and if you are then you really need to watch this video below :-)

This exact scenario happened not too long ago at the gym when
I was in the middle of my workout and it was down right sad...

This skinny young guy walked in by himself, I'd say he was in
his early 20's. He went over to the bench press, tossed his
jacket on the rack next to him and then put 185 on the bar.

He plopped his butt down on the bench, un-racked the bar, and
it dropped like a rock and literally stapled him to the bench!
All he could do was yell out "Help!"

I was amazed that someone could be so stupid...

First to attempt a 1 rep max with no warm up,
and second to do it with out having a spotter.

Anyway, I walked over deadlifted the bar off his chest,
racked it for him, and just shook my head in disbelief.
I didn't need to say a word, he was already embarrassed
enough as it was.

While he maybe lucky and get away with this kind of careless
training for a little while, he is eventually going to get
seriously hurt, it's just a matter of time.

The stronger you get, the more intensity you can generate
with your training, and the more important doing a proper
warm up becomes.

That's why I just posted up a YouTube video showing my personal warm up exercise ritual that I like to perform before each and every workout I do in the gym. It only takes about 10 minutes, and trust me it's time well invested.

The key here is to simply get the blood flowing, elevate your core temperature, warm up your tendons, joints, and ligaments and prepare your body both mentally and physically for the workout that's to follow.

Check out the video clip below to see my personal "Pre-Workout Warm Up Ritual"...

500+ pound bench press!

2009-09-11T15:09:00.004-02:30

I just got this e-mail the other day and I had to share it with you!

It's from William Blackstone who bought the "Blast Your Bench" program 4 years ago. And during that time he has taken his bench press from 385 pounds to a whopping 525 pounds! At 48 years of age! And just in case you are wondering, this is a RAW lift, meaning no bench press shirt. Anyway you slice it that is one heck of an impressive lift by anyone's standards.

This is what William wrote me:

Hi Lee,

I don't know if this will reach you or not, but I have purchased your bench press work out almost 4 years ago. I still receive your e-mails and I love receiving the communications from you.

I feel that your routine is the best on the market. I took a 385 press @ 194 BW age 45. To a 525 press @ 214 BW age 48. I have used your system 3 times a year since the initial purchase. Every time through I've always set a new personal strength record gaining more on my bench.

In October 2009, I hope to be contending for the all time 220 weight class 100% clean Bench press. This I give a lot of credit to you and your system. I am constantly asked how I do it. I just tell them to get Lee Hayward's BLAST YOUR BENCH.

Do to your program I have gone up in weight class (do to muscle mass) Gone up in pressing abilities. Hold numerous World, National, State Bench press records. I lift totally drug free and only RAW.

Again thanks a quarter ton :)

William C. Blackstone
BBlackstone
"Big Arm"
B.M.F. Pro Bench Press Team

To prove these lifts William has even posted up a video page showing his training in the gym. This video below is of him doing a 465 pound bench in training.

You can see more of his lifts at:
http://s702.photobucket.com/albums/ww28/bigarm19/?action=view¤t=20090903175717.flv

And if you'd like to get your very own copy of the "Blast Your Bench" program and make strength gains like William, then you can do so right now at: http://www.BlastYourBench.com/mainpage.htm

Heck, even if you only did half as good as William you'd still be benching 260+ pounds which is a lot more then the average Joe you see in the gym.

Why not give the program a shot for yourself. You've got nothing to lose and a whole lot of strength to gain...

Let's get busy!

http://www.BlastYourBench.com/mainpage.htm

It's Thursday... You Know What That Means...

2009-09-10T02:07:00.006-02:30

Thursday has rolled around again and you know what that means...
The Total Fitness Bodybuilding Talk Show is tonight!

I really enjoy doing these shows and helping you along in your journey towards building a leaner more muscular physique. Since I started doing these shows I've gotten a ton of feedback from viewers like you, thankfully most of it has been positive.

However, the biggest complaint that I get is from people who live in different parts of the world who can't make our 9:00 pm EST shows and they never get a chance to have their questions answered on the show.

So what I'm going to do tonight is let you submit your questions in advance. This way even if you can't make the live show you can watch the replay the next day and have your questions answered.

So if you have a question or topic that you would like to have discussed on the talk show just post it here as a comment to this blog post below, and later tonight I'll answer your questions

Again the live show starts at 9:00 pm EST at: http://www.LeeHayward.com/tv

Vitamin Intake For Bodybuilders

2009-09-08T19:53:00.011-02:30

When most bodybuilders and fitness enthusiasts think of proper nutrition they usually only focus on the macronutrients and caloric intake (i.e. how much protein, carbs, fat, and calories you eat).

While this is a good start and certainly better than nothing, there is a whole other level of nutrition which gets less attention, but is equally, if not more important... Micronutrients (i.e. vitamins and minerals) are critical, not only for your overall health and well being, but for building muscle as well.

Now the easy way out is to simply pop a multi-vitamin and "fuhgeddaboudit" (forget about it). But this simple "Band-Aid" approach is not the best way to deal with your muscle building nutrition.

In fact if you have a micronutrient deficiency you could short change the entire muscle building process and bring your gains in the gym to a screeching halt... Even if you are eating a high calorie diet!

Thanks to the modern invention of processed food, we now live in a society where it is possible to overeat to the extent that one becomes obese (i.e. big as a friggen whale), yet can still be malnourished from a nutrient perspective.

How can this be?

Because most processed foods today are stripped of their healthy vitamins and minerals and then loaded with preservatives, so they are nothing more then empty calories.

(The Evolution Of Fat...)

Not only that, but if you are in the gym working out on a regular basis (which you most likely are if you are here reading this) then you are placing even more demand and stress on your body and you need more micronutrients then the average Joe.

So what I've posted below is a listing of the top 25 most critical vitamins, minerals, and electrolytes. Along with the recommended daily intake for bodybuilders and the best food sources where you can get these micronutrients.

===========================

Vitamins

Vitamin A (carotene) - recommended intake 5000 IU/day

Is used for the formation and maintenance of skin, hair, and mucous membranes. Vitamin A helps with bone and tooth growth. It helps you see in dim light.

Best sources of vitamin A are: yellow and orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, and dairy products.

Vitamin B1 (thiamine) - recommended intake 50 mg/day

Helps the body release energy from carbohydrates. Helps with growth and muscle tone.

Best sources of vitamin B1 are: fortified cereals and oatmeal, meats, rice, pasta, whole grains, and liver.

Vitamin B2 (riboflavin) - recommended intake 15 mg/day

Helps the body release energy from protein, fat, and carbohydrates.

Best sources of vitamin B2 are: whole grains, green leafy vegetables, organ meats, milk, and eggs.

Vitamin B3 (niacin) - recommended intake 25 mg/day

Involved in carbohydrate, protein, and fat metabolism

Best sources of vitamin B3 are: meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, and eggs.

Vitamin B5 (pantothenic acid) - recommended intake 10 mg/day

Helps in release of energy from fats and carbohydrates.

Best sources of vitamin B5 are: meats, whole grains, legumes, fruits, and vegetables.

Vitamin B6 (pyridoxine) - recommended intake 15 mg/day

Helps build body tissue and aids in metabolism of protein.

Best sources of vitamin B6 are: fish, poultry, lean meats, bananas, prunes, beans, whole grains, and avocados.

Vitamin B12 (cobalamin) - recommended intake 6 mcg/day

Aids cell development, functioning of the nervous system, and the metabolism of protein and fat.

Best sources of vitamin B12 are: meats, dairy products, and seafood.

Biotin - recommended intake 500 mcg/day

Involved in metabolism of protein, fats, and carbohydrates.

Best sources of biotin are: grain products, yeast, legumes, and liver.

Folic acid - recommended intake 1 mg/day

Aids in genetic material development and involved in red blood cell production.

Best sources of folic acid are: green leafy vegetables, organ meats, peas, beans, and lentils.

Vitamin C (ascorbic acid) - recommended intake 3000 mg/day

Essential for structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums, aids in the absorption of iron. Helps boost the immune system and is good for reducing muscle soreness after a workout.

Best sources of vitamin C are: citrus fruits, berries, and vegetables

Vitamin D - recommended intake 600 IU/day

Aids in bone and tooth formation, helps maintain heart action and nervous system.

Best sources of vitamin D are: fortified milk, sunlight, fish, eggs, butter, and fortified margarine.

Vitamin E - recommended intake 1200 IU/day

Protects body cells, body tissue, and essential fatty acids from harmful destruction in the body. Helps boost the immune system and is good for reducing preventing some of the side effects from overtraining such as infection and sickness.

Best sources of vitamin E are: multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.

Vitamin K - recommended intake 125 mcg/day

Essential for blood clotting functions and helps strengthen bones.

Best sources of vitamin K are: green leafy vegetables, fruit, dairy products, and grain products.

===========================

Minerals

Calcium - recommended intake 1000 mg/day

Calcium helps strengthen bones, teeth, and muscle tissue. It regulates heartbeat, muscle action, nervous function, and blood clotting.

Best sources of calcium are: dairy products

Chromium - recommended intake 300 mcg/day

Chromium helps with glucose metabolism and it increases the effectiveness of insulin.

Best sources of chromium are: corn oil, clams, whole grains, and brewers yeast.

Copper - recommended intake 3 mg/day

Helps with the formation of red blood cells, bone growth and health. Works with vitamin C to form elasin.

Best sources of copper are: grain products and white potatoes.

Iodine - recommended intake 150 mcg/day

Iodine is a component of hormone thyroxine; it helps in the production of thyroid hormones, which control metabolism.

Best sources of iodine are: seafood and iodized salt.

Iron - recommended intake 30 mg/day

Iron helps with haemoglobin formation. Improves blood quality. Increases resistance to stress and disease.

Best sources of iron are: meats, organ meats, and legumes.

Magnesium - recommended intake 500 mg/day

Helps with acid / alkaline balance. Important in metabolism of carbohydrates and minerals. Can improve strength by increasing protein synthesis.

Best sources of magnesium are: nuts, green vegetables, and whole grains.

Manganese - recommended intake 5 mg/day

Helps with enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development.

Best sources of manganese are: nuts, whole grains, vegetables, and fruits.

Phosphorous - recommended intake 1000 mg/day

Helps with one development and is important in protein, carbohydrate, and fat utilization.

Best sources of phosphorous are: fish, meat, poultry, eggs, and grains.

Selenium - recommended intake 150 mcg/day

Protects body tissues against oxidative damage from radiation, pollution, and normal metabolic processing.

Best sources of selenium are: seafood, organ meats, meats, and grains.

Zinc - recommended intake 25 mg/day

Involved in digestion and metabolism. Important in the development of the reproductive system. Aids in healing.

Best sources of zinc are: meats, liver, eggs, seafood, and whole grains.

===========================

Electrolytes

Potassium - recommended intake 4000 mg/day

Helps with fluid balance. Controls activity of heart muscle, nervous system, and kidneys.

Best sources of potassium are: fruits and vegetables.

Sodium - recommended intake 2000 mg/day

Helps regulate fluid balance. Helps regulate acid/base balance in the bloodstream and facilitates active cellular transport across cellular membranes.

Best sources of sodium are: salt

===========================

Eating a well balanced diet that includes lean meats, poultry, fish, fruits, vegetables, dairy products, and grain products will cover most of your vitamin and mineral needs. It would be a good idea to include a multivitamin and mineral supplement as well. To help ensure that you are getting ample amounts of vitamins and minerals in your daily diet. If you sweat a lot during the day (i.e. during your workouts) than you should also use salt on your food to help replace lost sodium and prevent muscle cramps.

If you would like some personalized help with creating your own healthy muscle building nutrition eating and workout plan then check out my Customized Diet & Training Plans and One-On-One Coaching Programs at:

http://www.leehayward.com/dietplan.htm

Awesome Abdominal Exercise Decline Barbell Sit Ups

2009-09-05T17:55:00.002-02:30

This is an great weighted ab exercise that will work the entire mid-section. Decline bench sit ups are one of my favourite abdominal movements and this is an advanced variation of the decline bench sit up.

To get early notification of my latest workout videos, just go to my YouTube Channel at: http://www.youtube.com/user/leemhayward and click on the yellow "Subscribe" button.

If You Got Questions... I Got Answers...

2009-09-03T12:59:00.006-02:30

If you have any questions about your workouts, nutrition, building muscle, getting ripped, or any other bodybuilding and fitness related topic then you are in luck because...

Tonight at 9:00 pm EST I'm hosting a live bodybuilding Q and A style coaching session at: http://www.LeeHayward.com/tv

And the best thing is the price... It's 100% FREE!

That's right, I don't charge a cent for this service, not a red raw copper. I'm doing this simply because I want to help you maximize the results you get from your workouts. So be sure to tune in tonight at:

http://www.LeeHayward.com/tv

I look forward to chatting with you then!

20 Minute Bodyweight Circuit Workout Routine

2009-09-01T16:22:00.002-02:30

There are always going to be times when you are running
a bit late and have to get things done in a hurry...

Grab a quick protein shake...
Send off a quick e-mail...
Have a "quickie" in the morning... LOL
And of course get in a quick workout.

I just posted up a bodyweight upper body circuit
routine on YouTube that will give you a kick A$$
workout in just 20 minutes.

P.S.
To get early notification of all my latest workout videos
make sure to subscribe to my YouTube channel at:
http://www.youtube.com/leemhayward

Nathan Gained 50 Pounds On His One Rep Max Bench...

2009-08-31T01:42:00.008-02:30

This is an e-mail I got the other day from one of my Blast Your Bench program followers. He followed the program to the letter and added an extra 50 pounds to his one rep max bench press!

Hey Lee!

My name is Nathan Simmons, I am 20 years old, and I am currently deployed in Iraq. I want to thank you for this incredible workout! The gym up here is not really that stacked so my lifts are limited, but my gains are climbing. I gained 50 lbs on my bench. When I first started the program my max was 235. Now after I completed the 3 week bench press phase, my new max is 285. I am very happy with my results. I look forward to gaining more and more through your "coaching."

When I was following the program a lot of people were telling me that I wouldn't be able to. That the program was a scam, and that you weren't who you were. But they can't really say anything now, due to my tremendous results with the program. I just wanted to show that your program works and is not fake at all.

Nathan Simmons
Iraq

If you'd like to make fast strength and muscle gains like Nathan did then download your own copy of the Blast Your Bench program at: http://www.blastyourbench.com/mainpage.htm

Steve-O Vs. Lee...

2009-08-28T12:19:00.000-02:30

Almost every time I post up a training video someone makes a comment saying:

"...that guy looks like Steve-O..."

Heck, even with the most recent video I posted all the comments were about how I look like Steve-O.

So I went out and did some research on this. Yes folks it's official... Steve-O and I are brothers from different mothers. I'm the jacked-up jackass and here are the pics to prove it :-)

http://www.facebook.com/album.php?aid=152202&id=502320147&l=a86bd5b8fd

I owe you an appology...

2009-08-28T00:04:00.009-02:30

I owe you an apology...
God only knows how many weeks I've had listed on my website that our Total Fitness Bodybuilding Talk Shows start at 8:30 PM Eastern Time. And you know what, I've been frigging up the time zones. I've actually been starting the show at 9:00 pm eastern time...
(Blame it on the stupid half hour time zone here in Newfoundland)...
I always wondered why everyone was showing up so early, now I know, you weren't early I was late LOL

Even through we've been having good audience turn outs, I can only wonder how many people signed in at 8:30 pm EST then got pissed off waiting for me to show up and left. So if this has happened to you I sincerely apologize, it was a stupid error on my part that I should have picked up on long before now.

Now with that being said, I think I'll keep the show going as we have been at 9:00 pm EST. I think most people prefer the later time (at least in North America anyway). But I'm open to your suggestions.

Please leave me a comment to this blog post and let me know what times you would prefer to have the show.

P.S.
You can watch the replay of our August 27 show at:
http://www.LeeHayward.com/tv

Live Total Fitness Bodybuilding Talk Show Tonight!

2009-08-27T12:40:00.002-02:30

Tonight August 27 at 8:30 pm EST we're having our live Bodybuilding & Fitness video talk show at:

http://www.LeeHayward.com/tv

If you can make it tonight I'd love to have you participate in tonights talk show. You can ask any questions you may have regarding your workouts, building muscle, losing fat, nutrition, supplements, etc.

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

Super Strong Kid - you gotta check this out!

2009-08-26T00:32:00.006-02:30

I seen this video today and was just blown away.
This 4 year old kid can do some amazing bodyweight
exercises and strength moves that most of us
could only dream of being able to do.

Not only is he super strong, but at the end of
the video it shows him hitting a few poses and
he even has ripped rock hard six pack abs!

You gotta check this out...

Do Barbell Squats Hurt Your Neck & Traps?

2009-08-25T00:51:00.001-02:30

"Do Barbell Squats Hurt Your Neck & Traps?"

A common complaint that I hear quite often from
a lot of new lifters who are starting to include
barbell squats into their workouts is:

-----------------------------
"The bar digs into my shoulders & hurts my neck
what can I do to make squats more comfortable?"
-----------------------------

In fact someone made a post about this on the
Total Fitness Bodybuilding Messageboard recently.

Now a lot of people and most so called "experts"
will tell you to wrap a towel or pad around the
bar to try and cushion the pain and make it more
comfortable to squat.

However, I actually disagree with this because
it throws off your exercise form, especially
once you start working up to heavy weights.

Not only that, but the risk of having the pad
roll and the bar slide down your back during
the exercise is quite high.

Instead of trying to cushion the pain with pads
and using a "band aid" type of approach, I say
tackle the problem head on and toughen up your
traps so that the bar doesn't dig in and cause
pain to begin with.

One of the best exercises for strengthening your
traps is the "Hise Shrug". This is an old time
exercise that works awesome for building up your
entire upper back and toughening up your traps.

I just posted a quick video clip below that
shows how to do the Hise Shrug.

Bodybuilding Video Talk Show Replay Posted...

2009-08-21T11:20:00.004-02:30

Here is a pic of yours truly, being a goof, and hitting a pose before the show. You can go check out the replay online at: http://www.leehayward.com/tv

Back Workout Exercises - Part 2

2009-08-20T12:57:00.003-02:30

This is the second part of the back workout that myself and my girlfriend Trish did on Aug. 18, 2009. The workout is split over 2 videos. This video here is the second part of the back workout. The first part is in the previous blog post.

If you would like to get more workouts like this, then check out the Total Fitness Bodybuilding DVD at: http://www.leehayward.com/dvd

In this 2 disc DVD set you'll get over 3 hours of weight training instruction showing you complete workouts for each and every bodypart.

Back Workout Exercises - Part 1

2009-08-19T00:01:00.002-02:30

This is a back workout that myself and my girlfriend Trish did on Aug. 18, 2009. The workout is split over 2 videos. This video here is the first part of the back workout. The second part of the workout will be in a later video.

If you would like to get more workouts like this, then check out the Total Fitness Bodybuilding DVD at: http://www.leehayward.com/dvd

In this 2 disc DVD set you'll get over 3 hours of weight training instruction showing you complete workouts for each and every bodypart.

Quick (Strange) Tip To Raise TESTOSTERONE By 65%!

2009-08-17T14:38:00.002-02:30

Ok, this study shocked me when I first saw it!

I mean, who would have thought that THIS one factor could
have such an AMAZING impact on your ability to naturally
increase TESTOSTERONE!

In fact, SOME of you may actually be SEVERELY limiting your
ability to build muscle and burn off ugly fat if you're
"challenged" in this area.

====================================

Let me explain...

====================================

Scientific research has found a DRAMATIC link between your
body's natural testosterone production and, get this...

...SUNLIGHT!

And we're NOT talking "small numbers" here!

Researchers found that through direct exposure to sunlight
for a specific period of time, your body increases
production of "T-Precursers" by as much as 65%!

Remember, you DON'T want to DIRECTLY increase "T" through
artificial means (like steroids).

That could be VERY dangerous!

====================================

Here's how to do it SAFELY...

====================================

The absolute BEST way to jack up your hormones is to do it
NATURALLY, by increasing both the DEMAND within your body
and the "support" and raw nutrients you give it.

On the "demand" side...you need to TRAIN!

That's what Jeff Anderson's, Optimum Anabolics, program was
designed for because it SPECIFICALLY focuses on a unique
"natural triggering" process to increase your body's own
hormone production.

You can get more information at:

http://www.OptimumAnabolics.net <= Click To See "Optimum Anabolics"

====================================

As for the "support" side...

====================================

By increasing "precursers", you provide your endocrine system
with the raw materials it needs to NATURALLY increase
test0sterone...

...WITHOUT the harmful side effects!

So how much sunlight do you need?

Scientists discovered that 50-60 minutes exposure of EARLY
MORNING sunlight worked best at increasing these powerful
precursers.

Unfortunately, MOST guys DON'T actually get this much
exposure.

====================================

You could be SABOTAGING "T" production if...

====================================

=> If you work in an INDOOR OFFICE, your exposure is only
20% of what you need!

=> If you live in an area that's often OVERCAST, you may
only be getting 10% of what you need!

This may also explain the higher incidence of DEPRESSION
in areas of the world that don't get a lot of sunlight.

The solution?

GET SOME SUN!

It's simple...but it helps (a LOT!)

====================================

Do things like:

====================================

=> Walk or bike to work if you live close enough and weather permits

=> Eat your breakfast and lunch outside

=> Go for an early morning jog

=> Do bodyweight exercises at a local park

=> Ask your boss for that corner office! (Tell them it's for your
testosterone levels...he/she will understand! ;-)

======================

P.S.
If you've read this far, then it's OBVIOUS that you're
interested in raising your body's own natural hormone
production, right?

You can tell by the shameless plug in this article that I
HIGHLY recommend Jeff Anderson's "Optimum Anabolics" program.

The reason WHY is because unlike other programs, OA was designed
for the SOLE PURPOSE of building muscle and burning fat by safely
and naturally jacking up your body's production of "T" and gr0wth
hormone (GH).

You can learn more about exactly HOW it works at:

http://www.OptimumAnabolics.net <= Click To See "Optimum Anabolics"

Total Fitness Bodybuilding Video Talk Show!

2009-08-14T12:43:00.002-02:30

The replay of the August 13th Total Fitness Bodybuilding Video Talk Show has been posted. If you never had a chance to check out the live show last night, then you can watch it now at:

http://www.LeeHayward.com/tv

Want a 300% gain in STRENGTH? Do this...

2009-08-14T12:40:00.003-02:30

Would you like to increase your strength gains by as much as 300%? (heck yeah!)

Well, you should know by now that if your goal is
to build muscle and blast away stubborn bodyfat
it's absolutely critical to maximize your natural
production of GROWTH HORMONE (GH) in your body.

Released from your pituitary gland, growth
hormone production peaks around puberty...

...but then slowly FADES AWAY as we age.

This is one of the reasons we get all "saggy"
as we get older. (Sucks, eh?)

You've probably seen some of the "Hollywood
Insider" stories about all the rich movie
stars hitting their doctor up for injectable
GH to "stay young".

=====================================

But they're about to learn a SAD, SAD FACT...

=====================================

While artificial GH supplementation DOES increase
lean muscle, melt away the fat, and make you look
and feel "younger"...

Joint and muscle pain can eventually occur from
artificial stimulation and once you stop taking
it, all benefits go bye-bye.

However, if done correctly, research has shown
that NATURALLY stimulating growth hormone can
pay off with big dividends in a short period
of time.

In fact, one university study from Denmark
found that a 9-week program designed to
naturally stimulate GH release resulted
in...

=====================================

...strength gains 300% over normal!

=====================================

Adding to that, men following the program
increased arm strength by a whopping 37%
compared with only 9% by the "control group"
who only followed a "non-GH-stimulation" program.

And remember, these GH increases were activated
NOT by injected hormone...

...but by completely NATURAL means!

Now you can see why everyone is flocking
to my friend, Jeff Anderson's program
"Optimum Anabolics" at:

http://www.OptimumAnabolics.net

Jeff has uncovered a series of studies
(dating back to 1975!) that reveal how
to SAFELY increase anabolic hormone
activity within your body using his
breakthrough...

..."natural hormone triggering"!

=====================================

Here's just ONE of the methods from his book...

=====================================

Jeff uncovered a research project from
Loughborough University that put a group
of athletes through a short series of
30-second sprints after their workouts.

What they discovered was that growth hormone
levels SKYROCKETED 25 TIMES THEIR RESTING
LEVELS approximately 30 minutes after
training!

25 TIME...NATURALLY?

Can you imagine the changes you'd see in
just a short time from this kind of FLOOD
of powerful GH?

So at the end of your workout, do three
to six 30-second sprints on your gym's
track or on the road to finish off
the day and set yourself up for peak
GH output.

Jeff's incorporated this into the
Optimum Anabolics program as a compliment
to his unique WEIGHT TRAINING system at:

http://www.OptimumAnabolics.net

You see, Optimum Anabolics uses a unique 7
cycle weight training program in which you
manipulate what he calls...

=====================================

...the "8 Anabolic Factors"!

=====================================

Through his targeted approach, you'll literally
PROGRAM your body (like a computer!) to NATURALLY
jack up your body's muscle-building hormones.

You'll GAIN MUSCLE...

You'll BLAST away ugly FAT...

You'll have "ANIMAL INTENSITY" in the gym...

You'll be a "walking anabolic hormone factory"!

Go get all the details at the Optimum Anabolics
website at...

http://www.OptimumAnabolics.net

Go there now because today is the LAST DAY
of his big release, ok?

Once you see the "before & after" photos of
guys just like YOU who have benefited from
this revolutionary discovery, you're going to
want to start training TOMORROW with these
techniques!

I promise! ;-)

================================

P.S.
If you are looking for a way to kick your
muscle gains to the next level then I'd
highly recommend that you give
"Optimum Anaboics" a shot.

http://www.OptimumAnabolics.net

This killer natural muscle building system
has been helping average guys (and gals) pack
on pounds of lean ripped muscular bodyweight
since 2002, this is not some fly by night
program.

And now with the newest updated 2009 edition
you can't go wrong. Just click on the link
below to check it out for yourself...

http://www.OptimumAnabolics.net

Sex, Testosterone, and Muscle...

2009-08-12T19:22:00.004-02:30

"Does sex actually LOWER testosterone... and your ability to
build muscle?"

We all know that raising your "T" levels can DRAMATICALLY
increase your libido as well as pack on layers of thick new
muscle, right?

So is your "love life" holding you back from some KILLER gains
in the gym?

I mean, what about the "old school" BOXING rule of not having
sex the night before your fight?

Was it because it took the "lion" out of the fighter?
Made him WEAKER?

Actually, this was a question that bodybuilding expert and
"hormone enthusiast", Jeff Anderson took head on.

And he's the PERFECT guy for the job!

After all, Jeff's best selling program "Optimum Anabolics" IS
focused primarily on naturally increasing your body's levels of
Growth Hormone and testosterone (by as much as 1,000%!)

========================================

But it wasn't EASY finding an answer!

========================================

After tracking down several endocrinologists and urologists,
all of them just shrugged their shoulders and told Jeff they
"didn't know the answer".

Sheeesh!

You'd think guys who are supposed to be experts in healing E.D.
and low "T" levels would have at least a CLUE about this, right?

So Jeff dug deeper...

He called up a friend of his who is a a world-renowned
researcher in hormone replacement therapy and after a long
discussion, they came up with the DEFINITIVE answer...

YES! sex CAN reduce your "T" levels AND your muscle gains!

I'll explain WHY in a second, but...

========================================

Here's what's MOST important...

========================================

I'm ALSO going to give you a SECRET to not giving up
your love life in order to have MORE MUSCLE!

Ok, follow along...

Testosterone is a VERY important hormone for gaining muscle.

You knew that, right?

Well in order for your body to optimize output, you MUST
have enough of the mineral ZINC in your body.

Zinc is an essential nutrient for your internal "T-Factory"
and your body uses it up very rapidly but doesn't store
very much in reserve.

Therefore, zinc must be replenished DAILY, but...

...our diets these days are naturally DEVOID of zinc due
to our poor choices AND the degradation of our food supply
from poor farming methods (don't get me started!).

========================================

But here's the kicker...

========================================

We men also lose zinc during SEX!

We lose up to 1mg of zinc for each "happy ending" we have...
and even MORE while sweating (so sweaty sex is basically a "zinc SLAYER"! ;-)

Ok, so if you've been following along...

Sweaty Sex = Zinc Deficiency = Low Testosterone Levels = Less Muscle

Ok, now the solution (and NO... the answer is NOT to stop
having sweaty sex! ;-)

First, testosterone is a "supply and demand" hormone so you'd
damn well better be using a program that triggers natural
"T" release.

Actually, this is the entire basis of Jeff's "Optimum Anabolics"
program because he reveals a unique method for naturally
increasing testosterone and growth hormone through what he
calls "hormone triggering".

========================================

You can check out Jeff's best selling "Optimum Anabolics" at:

http://www.OptimumAnabolics.net <= Click To Become A "T-Machine"

========================================

Bottom line, you MUST be providing your body with the "need"
for more "T".

That's what Jeff's program was SPECIFICALLY designed to do
with his breakthrough "triggering" technique.

Fortunately, having more sex ALSO creates a "need" for more
"T" so it's just a matter of SUPPORTING your own natural
production and Jeff covers this in detail in his book.

(BTW...feel free to use this excuse with your partner if things
have been a bit "slow" lately - "Really honey! It's for
my health!)

Next, make sure you're supplementing with about 15-25mg each
day of zinc picolinate.

It's best to take it at night on an empty stomach, right
before you go to bed.

This will make sure you have adequate levels of the "raw
nutrient" to optimize natural test0ster0ne production...

...and of course, BUILD MORE MUSCLE!

======================================

P.S.
As you can tell, I'm a fan of Jeff's Optimum Anabolics
program. ;-)

The before and after's on his website PROVE that NATURALLY
increasing "T" using his method WORKS...BIG TIME!

Go see for yourself at:

http://www.OptimumAnabolics.net <= Click To Become A "T-Machine"

Building muscle without protein...

2009-08-11T22:29:00.002-02:30

I know what I said in the subject line sounds completely INSANE
(but I can PROVE it is true)!

What if all those articles you've read about
"how much protein you need" to build muscle
were 95% FALSE?

What if I told you that your body can actually
GREATLY increase its muscle-building and
fat-burning (yes...at the SAME TIME!)
even in the ABSENCE of protein?

Would you believe me?

Well, it turns out that there's a "long lost"
24 year old research study that actually showed
that for *short cycles*, limiting the amount
of protein you consume can actually SKYROCKET
your body's natural "anabolic hormone"
production.

(We're talking about your "natural juices"
like TEST0STER0NE and GR0WTH H0RM0NE that
are powerful muscle-activators and fat-melters.)

How much of an increase?

How does 1,000% over average levels sound?

(No...that's NOT a typo!
Up to ONE THOUSAND PERCENT!)

And get this... there were no side effects
and it was accomplished WITHOUT steroids,
or even supplements!

In fact, the secret lies in a hidden natural
"trigger" that's lying in your body RIGHT NOW,
just WAITING for you to "pull it" and safely
unleash a flood anabolic h0rm0nes that you
can literally FEEL coursing through your veins!

Got your attention now?

Good!

Here's how it works...

The process is called:
"Natural Hormone Triggering".

At precise stages of your weight training
program, you initiate a cycle of PROTEIN
DEPRIVATION where you consume only a minimal
amount of protein.

Now of course you would think that by not
taking in any protein, your body wouldn't
have the ability to actually grow any
muscle, right?

WRONG!

You see, through simultaneous manipulation
of 8 specific "Anabolic Factors", your muscles,
not finding the protein "building blocks" it
needs to build new tissue, will send a call
to your pituitary gland.

As a result, testosterone, IGF-1, and growth
hormone production will skyrocket...
Shooting your muscle gains through the roof!

...while simultaneously blowtorching away bodyfat!

(I warned you this was going to
be controversial... didn't I?!)

But there's a problem here...

Unfortunately, you can't just "stop taking
protein" and expect your hormones to jump
throught the roof!

Instead, you must use a very specific cycle
inserted at a very specific point in your
program and only in a very specific combination
with the "8 Anabolic Factors"!

=> If your cycle is too long... it won't work!

=> If your cycle is too short... it won't work!

=> Too little protein... it won't work!

=> Too much protein... it won't work!

=> If you ignore ANY of the other 8 Anabolic
Factors... IT JUST WON'T WORK!

Want to learn how YOU can take advantage of
this intense training method?

Well my friend, Jeff Anderson, has actually
RE-RELEASED his groundbreaking manual (TODAY!)
that walks you through the entire process
STEP-BY-STEP.

His "Optimum Anabolics" program has been a
best seller since 2002 when it was first
released and it's even been used by some
PRO BODYBUILDERS as a "steroid-alternative"!

(Yes...it's THAT powerful!)

Optimum Anabolics has now been revised in
this special "2nd Edition" and includes the
most cutting edge and up-to-date information
to take your gains to the next level.

Click The Link Below To See "Optimum Anabolics"

http://www.OptimumAnabolics.net

But you have to HURRY!

(I know you've heard this before, but...)

Jeff is celebrating this week's re-launch with
a special pricing deal AND bonus he said he's
cooked up, but only for THIS WEEK.

So DON'T sit on this one!

Here's the link one more time where you can
take advantage of this week's big release:

http://www.OptimumAnabolics.net

-----------------------

P.S.
You can see all of the details AND
some incredible "before & after" pictures
of guys who have already followed the
Optimum Anabolics program at:

http://www.OptimumAnabolics.net

Flex Magazine Review of Your First Bodybuilding Competition

2009-08-09T23:47:00.001-02:30

This is a review that is in the September 2009 issue of Flex Magazine. It covers my new book and DVD "Your First Bodybuilding Competition" which is available at:

http://www.leehayward.com/bodybuilding

Do Low Carb Diets Work Best For Burning Fat?

2009-08-05T14:08:00.003-02:30

This is a guest post from my good friend Jeff Anderson, the author of several fitness programs, including "Combat The Fat" program

In this article Jeff shares some killer tips about you can incorporate a low(er) carb diets that will allow you to get ripped without suffering or torturing yourself.

------------------

Do Low Carb Diets Work Best For Burning Fat?

By The Muscle Nerd, Jeff Anderson

Do "low carb" diets burn fat?

In a word?

YES!

A recent look at 87 long term studies have proven that when it comes to burning body fat, reducing your carb intake DOES work best.

BUT...

"Low carb" diets can be VERY frustrating for most people and hard to stick to.

As an experiment last year, I went 10 full days with ZERO carbohydrates.

I mean, not even a blade of GRASS in my diet...straight protein...not a single carb or gram of fat in sight.

I went INSANE!

No, I don't mean that "figuratively"...I mean I LITERALLY went INSANE!

I went from near sobbing fits over my computer not working properly to hysterical laughter at the thought of even undertaking such an experiment.

You see, your brain NEEDS carbs just to function properly so doing without any at all was an extreme example of how your body does need to get some carbs to function.

So how can you burn fat using low carb diet plan WITHOUT worrying about whether you'll be fitted for a straight jacket?

Well here's what I tell my clients of my "Combat The Fat" program (www.CombatTheFat.com) to allow them to easily burn fat and still enjoy carbohydrates...

...limit your intake of "dry" carbs and fill up on "wet" Carbs!

This is a little twist I've created that allows you to EASILY reduce the WRONG kind of carbs WITHOUT counting calories and NEVER going hungry.

You see, you need more carbs on training days to help your muscles recover from your exercise. Therefore, you can consume 2-4 servings of "Dry Carbs" on those days (like oatmeal, pasta, bread, etc.)

"Wet Carbs" include most vegetables and fruits and don't contain a lot of carbs so you can eat MUCH more of these each day.

Use them as "fillers" in your diet to keep from getting hungry and helping you avoid the real culprits...those "dry carbs".

I know this is a very different way of looking at the food you eat and doesn't really follow the normal "low carb" pattern.

But it's a glimpse of the way that I'VE structured the RIGHT way to use "low carb" to lose weight and forms one of the foundations of my daily eating guidelines within Combat The Fat Program.

---------------------

5 Military Fat Burning Tips Guaranteed To Banish Ugly Belly Fat Once And For All... And Get You In The Best Shape Of Your Life!

If You Ignore ANY Of These 5 Weight Loss Rules,
You'll Stay Fat And Frustrated Forever!

Click Here For More Info...

http://www.leehayward.com/go/army_workout.htm

How To Instantly Increase Your Bench Press

2009-08-03T17:18:00.007-02:30

This is a guest post from my good friend Jeff Anderson, the author of the brand new "Hard Gainer Project X" program at: http://www.hardgainerprojectx.net/

In this article Jeff shares some killer tips that you can use right away to help increase your bench press your very next workout!

4 Mental Tricks To Increase Your Bench Press By 20%!

By The Muscle Nerd, Jeff Anderson

Been stuck at 185 on your bench press for what seems like DECADES and looking to FINALLY crack 200?

Well, no promises...

...but these 4 powerful little mental "tricks" COULD help you add an IMMEDIATE 20% more to your bench press and break a new personal record!

BENCH PRESS POWER TIP #1: Focus on your BODY...not the BAR!

When you're benching, try to actually push your BODY away from the bar...NOT the bar away from your body.

This trick works for the same reason when doing pullups, you focus on pulling your elbows down.

Your brain sees the bar as an inanimate object OUTSIDE of your control and it understands that the bar may "win".

But your brain sees your BODY as an "ally" and "WITHIN your control"...

...and is much more CONFIDENT in your strength when focusing on moving your BODY.

BENCH PRESS POWER TIP #2: "Pull" The Bar Apart!

As you're lifting the bar, try "pulling" it apart as if your hands were moving away from each other.

Your hands don't actually move...you just want to grip hard and imagine "stretching" the bar longer.

This calls into play more "stabilizer muscles" to give you extra power in your upward movement.

BENCH PRESS POWER TIP #3: Visualize The Bar Going UP!

Do you know this "spotter" trick?

Whenever you're spotting someone on the bench press and they've hit a sticking point, most of the time all you have to do is place 2 FINGERS under the bar and it MAGICALLY seems to raise again.

No...you DON'T have the world's strongest fingers!

It's simply a total mental "mind f'er" where the lifter "thinks" he's getting help with the rep...but is actually doing it all on his own.

You can do this by yourself (or with a partner) just by VISUALIZING the bar constantly moving upwards.

When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.

Your body will "believe" what you see and respond by making your "movie" a REALITY!

BENCH PRESS POWER TIP #4: Look To Your Dominant Hand!

Another "sticking point" destroyer...

Once you reach the point where the bar stops its ascent and you think you've been defeated, look (WITHOUT turning your head) toward your dominant hand (the one you write with).

This is yet another mental "trigger" for your brain to associate strength and power with what it perceives as your strongest assetts in your "bench press battle".

Well, there you go!

Bring your brain to your next chest workout and load up a few extra plates because you're guaranteed t leave your wimpy old record in the dust once you try these easy tips!

--------------------------

About The Author:

Jeff Anderson is a former U.S. Military Fitness Trainer and the author of "Hardgainer Project X". Check out Jeff's website now to get some killer skinny guy hardgainer muscle building tips...

Hardgainer Lesson #1: Your Body's Most Anabolic Hormone... and how to trigger an EXPLOSIVE SURGE of new growth!

Hardgainer Lesson #2: The Hardcore Training Technique That Targets 337% More Muscle Fibers!

Hargainer Lesson #3: The $.08 "Miracle Supplement" That Literally DOUBLES Muscle-Protein Uptake For Crazy New Mass Gains!

To get these and other great muscle building tips visit:

http://www.hardgainerprojectx.net/

New road trip pics posted...

2009-07-31T10:01:00.002-02:30

I've updated our motorcycle road trip page, there are a few really cool pics posted up :-)

http://www.leehayward.com/motorcycle-roadtrip.htm

I'm on the road...

2009-07-30T22:25:00.004-02:30

I'm writing to you from an old hotel room
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.

http://www.leehayward.com/motorcycle-roadtrip.htm

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:

http://www.LeeHayward.com/tv

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.

http://www.LeeHayward.com/tv

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.

Working Out While On The Road...

2009-07-28T19:12:00.004-02:30

I am pretty excited right now because tomorrow morning I'm leaving to go on a week long motorcycle road trip across Atlantic Canada with my girlfriend Trish. You can see all the details of our trip at:

http://www.leehayward.com/motorcycle-roadtrip.htm

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.

Dumbbell Shoulder Workout For Building Big Round Delts

2009-07-27T10:59:00.002-02:30

This is a shoulder workout that Vince DelMonte and myself did while we were on vacation down in Las Vegas a couple months ago (yeah, we shot a lot of workout videos LOL)

Workout Summary:
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:
http://www.VinceDelMonteMuscle.com

You can also get a copy of my Total Fitness Bodybuilding DVD Training System at:
http://www.LeeHayward.com/dvd

Total Fitness Bodybuilding Talk Show

2009-07-24T10:12:00.000-02:30

The replay of our July 23rd Total Fitness Bodybuilding Talk Show has been posted. So if you didn't get a chance to tune in for the live show last night, then you can check it out now at:

http://www.leehayward.com/tv

Adding Bodyweight Squats To Your Leg Workouts

2009-07-24T10:08:00.002-02:30

This is a great way to help increase your work capacity and stimulate more muscle growth in your legs. In between each set of your normal leg exercises, do a set of bodyweight squats. Just 10-15 reps is plenty. What this will do is provide more muscle stimulation and extra work load for your legs without really draining your strength for your other exercises. This way you can easily get 100+ bodyweight squats in over the course of your leg workout and really help to spur on some new muscle growth.

Timed Dumbbell Bench Presses For 3 Minutes

2009-07-20T13:55:00.001-02:30

This is a killer bench press exercise that will provide some unique muscle stimulation and really help to increase your bench press strength.

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:

http://www.BlastYourBench.com

What's the key to bodybuilding success?

2009-07-17T21:08:00.002-02:30

What's more important for achieving
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
ever have.

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:

http://www.BurnTheFatProgram.com

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:
http://www.BurnTheFatProgram.com

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
you go.

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:

http://www.BurnTheFatProgram.com

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:
http://www.BurnTheFatInsider.com

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
physique.

Again, the link to get the
Burn The Fat Program is:
http://www.BurnTheFatProgram.com

and the link to become an Inner Circle
Member and get the inside scoop is:
http://www.BurnTheFatInsider.com

Low carb, high carb, or anywhere in between?

2009-07-16T15:45:00.005-02:30

Note: This is a quest Blog Post from bodybuilding and fitness expert Tom Venuto.

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:
http://www.BurnTheFatInsider.com

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

P.S.
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.

Take This Fitness Quiz...

2009-07-15T19:02:00.003-02:30

Yes I have a QUIZ for you...
(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?

For Example:

* 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
parties)

* 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
HABITUAL BEHAVIORS?

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

http://www.BurnTheFatProgram.com

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"
http://www.BurnTheFatInsider.com

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
changes last.

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
Program at:

http://www.BurnTheFatProgram.com

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:

http://www.BurnTheFatProgram.com

============================

P.S.
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

P.P.S.
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:
http://www.BurnTheFatInsider.com

Do You Suffer From Bodybuilding Information Overload?

2009-07-14T00:01:00.005-02:30

Do you find that there is so much information
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,

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.

Paul M.

Can you can relate to what Paul just said in his e-mail ?

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.

http://leehayward.com/bodybuilding-for-beginners.htm

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

http://www.LeeHayward.com/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,
Lee Hayward
(Your Muscle Building Coach)
http://www.leehayward.com/

Get Ripped To The Bone Shredded In Just 6 Months!

2009-07-10T11:35:00.006-02:30

Just check out these awesome pics that I got the other day from Dave Mendonca...

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,

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.

Regards,
Dave Mendonca

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!

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

Tasty Muscle Building Meal Recipes - Low Fat Nachos

2009-07-07T22:01:00.002-02:30

This is a tasty, high protein, low fat, nachos recipe that you can make. Who says muscle building nutrition has to be plain and boring. With a bit of creativity you can still eat well and enjoy some delicious muscle building meals at the same time.

And the best part is that they are very simple and easy to make as you'll see in the video...

Done For You Meal Plans For Athletes

2009-07-01T23:36:00.006-02:30

If you are looking for a perfect meal plan that takes away all the guess work from your muscle building nutrition then I suggest that you pick yourself up a "Done For You Meal Plan" from http://www.doneforyoumeals.com/

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:

http://www.doneforyoumeals.com/

A One Size Fits All Diet Plan...

2009-06-30T01:02:00.001-02:30

What could buying a wedding suit have to do
with building muscle and losing bodyfat?

Well, a lot more than you might think!
Especially when it comes to muscle building nutrition.

Let me explain...

My buddy Vince DelMonte and I were chatting about
this not too long ago and he discovered something
quite interesting while shopping for a wedding suit
of all things.

Here's what Vince said:

-----------------------------------------
"I always thought that creating a custom
tailored suit was extremely complex, ultra
expensive, and required an experienced tailor.
Yet, I found a tailor who explained how the
whole process works.

Every custom suit begins with a simple
"one size fits all" template. But over
multiple fittings and modifications, eventually
the suit becomes a custom tailored suit."
-----------------------------------------

When it comes to planning out a nutrition program,
the process is no different. You need to begin
with a simple, basic "one size fits all" nutritional
template and test it, tweak it, and make changes based
on the results you experience.

Only by starting with the basics can you arrive at the
final destination - a perfect nutrition program that will
help you build a perfectly sculpted lean muscular body.

=====================
There is NO magic diet plan
=====================

There is no quick fix fad dietbook
or
"Eat right for your blood type" kind of solution.

The best (and fastest) way to get in killer shape
with full muscle development and lean ripped definition
is to follow a meal plan that is based on proven
nutritional principles plus your own informed
trial - and - error modifications.

In other words, you begin with a basic eating plan
that's based on the best nutrition information available,
test it and modify it based on your results.

The problem for most of us is that the 95% of the
nutrition info that's out there is down right confusing,
contradicting, completely unnecessary and ridiculous.

============================
Getting the perfect body and perfect
meal plan must begin with an ORIGIN
============================

If you're not prepared to put in some time, effort,
discipline and pay attention to a few details, then
getting and keeping a rock hard body may NOT be possible
for you.

Sorry but it's the truth...

However, if you do agree that you need a
simple "done-for-you" meal plan to start with
now, then test it, and modify it as needed.

Then I want to share some of the best Muscle Building
& Fat Loss meal plans that I've ever seen called,
"Done-For-You Meal Plans".

Every caloric amount is included.
84-days of variety for each plan.
Grocery lists, delicious recipes and more.

Click here for more information:
--> http://www.DoneForYouMeals.com

Today is the first day of a 72-hour HALF-PRICE special
because these plans just went LIVE today. I highly
recommend you pick up your 84-day meal plans if you're
ready to lose your gut, trim off those love handles
and get ripped in a hurry!

http://www.DoneForYouMeals.com

===============================

P.S.
The half-price sale ends Friday night, July 3rd,
and for the next few days you'll be able to get
some cool fast-action bonuses to help nail down
your muscle building and fat loss goals
and build your ultimate body even faster.

Click here to get your copy right now:
--> http://www.DoneForYouMeals.com

Are You Overtraining In Your Workouts?

2009-06-30T00:59:00.002-02:30

I've got a question for you...

"How can you tell if you are overtraining in your workouts?"

Overtraining has been a hot topic in the bodybuilding
and fitness world for the last couple decades and there
is a lot of confusion surrounding the whole concept of
how much training is enough and how much is too much.

There are generally 3 schools of thought
when it comes to overtraining:

- Some people think it doesn't exist and that the more
training you do the better.

- Some people think that everyone is overtraining and that
we all need to drastically reduce our training volume.

- And finally some people (like myself) believe that it
is an individual thing and we all react differently to
training volume.

You can't simply look at someone's workout routine
and tell if they are overtraining or not. It depends
on the individual person. We all have different work
capacities and some people can handle more workout
volume then others and still make progress.

Another very often over looked factor when it comes to
overtraining is your lifestyle outside the gym.

So for example someone who has a stressful life,
physically demanding job, or doesn't get much sleep.
Will overtrain much quicker then someone else who has
lower level of stress, less demanding job, and gets
8+ hours of sleep each night.

The best way to know if you are overtraining with your
workouts is to do a self-evaluation of yourself and your
overall workout progress.

One thing to keep track of is how you are feeling
physically. If you generally feel energetic and up beat,
then this is a good sign that you are NOT overtraining.

However, if you feel tired and burnt out most of the
time, then this could be a sign of overtraining.

Anther important factor that you want to monitor is
your strength gains in the gym. If you are making
strength gains on your major lifts on a regular basis
then this is a good sign that you are NOT overtraining.

However, if you are not making any strength gains,
or even worse, losing strength. Then you are probably
overtraining and need to make some drastic changes with
how you approach your workouts.

And I have some good news for you because I have put
together a complete video training system that will help
you get down to the nitty gritty and dissect your workouts
and turn them inside out so you can quickly develop the
lean muscular body that you truly deserve!

By following along with this killer video training system
it's almost as if we become training partners as I take
you with me in the gym and cover the very best muscle
building workouts in detail.

You'll learn the best training methods that will help you
avoid the overtraining trap by adapting your workouts to
your individual fitness level. This will help you build
lean muscle faster and enjoy the process along the way.

You can grab your copy of these videos either as a
digital download or in hard copy DVD's and have
them rushed to your door at:

http://www.leehayward.com/dvd

Won His First Bodybuilding Contest At Age 60...

2009-06-24T17:31:00.007-02:30

I just wanted to share this awesome e-mail that I got the other day from George Mueller telling me about his experience from his first bodybuilding competition!

George used my bodybuilding competition training book Your First Bodybuilding Competition as his contest guide and this is what he has to say...

Hi Lee,

I just wanted to say a big thank you for all the valuable information that you share on your website, and particularly your new book “Your First Bodybuilding Competition”.

I've been reading fitness and nutrition books all my life and in recent years checking out all the bodybuilding websites online. When I first stumbled upon your website I was very impressed to say the least!

I've always worked out and kept myself in reasonable shape year round. But as I was approaching my 60th birthday I decided that was going to do something totally different and really push myself and see what I could achieve. So registered to enter a bodybuilding contest!

I knew it would be quite a challenge, but I followed your book to the letter. I consider it my Bodybuilding Bible! You covered all facets of competition, from dieting, to posing, and all the fine details of what to do leading up to the contest, and getting ready backstage. It was so in-depth and so complete. You left nothing to chance!

When my big competition day rolled around I was in the best shape of my life and ready to show the judges the results of all my hard work. And it paid off for me because I took home the 1st place trophy in the master’s category!

Thanks again Lee!
Sincerely,
George Mueller

George looks better at 60 then most guys do who are half his age. It just goes to show that age is no barrier to building a lean athletic physique. Great job George! You are an inspiration to us all.

(Click on the pic below to enlarge.)

If you would like to make a complete physique transformation like George did, then pick up a copy of Your First Bodybuilding Competition at:

http://www.leehayward.com/bodybuilding

This is the exact program that George followed to help him win his very first bodybuilding competition at 60 years young!

Train Beyond Failure With Partial Reps

2009-06-22T23:53:00.000-02:30

Here's an advanced workout technique that will help you train to failure, and even take your sets beyond failure with short range of motion partial reps. This will maximize muscular growth stimulation and help you make faster gains in your workouts.

To get more advanced training tips like this then get your copy of the Blast Your Bench training system. This is a complete 4 phase mass and power building program that will increase your core lifts (i.e. bench, squat, and deadlift) by as much as 50 pounds and pack on several inches of solid muscle mass in the process.

To get more info check out http://www.blastyourbench.com/

My new toy - Gold Wing Aspencade

2009-06-20T01:22:00.003-02:30

I picked myself up a new toy today. Well, it's not "new", but it is new to me. I got a Gold Wing Aspencade and I love it. Trish and myself rode it to the gym tonight, did our workout, and then afterwards we went cruising around town and stayed out until after mid-night.

I know some of you probably think I must be getting old riding a Gold Wing and all, but the fact is I started riding my dad's Gold Wing last summer and I loved it. After experiencing the smooth ride of a Gold Wing I'd never want to go back to anything else. It's the ultimate 2 wheel luxury machine.

Anyway, I'm happy as a pig in shit with the bike and I'm looking forward to getting in some good road trips this summer.

FREE Fat Loss Meal Plan

2009-06-16T16:57:00.006-02:30

I have some REALLY exciting news to share with you today...

My buddy Vince DelMonte - the guy I've been working out
with in all my most recent YouTube videos - is going to
GIVE YOU a killer fat shredding meal plan for FREE!

He is actually giving away 2 fat loss nutrition meal plans:
one for Men, and one for Women at:

http://www.doneforyoumeals.com/

So you can keep one of them for yourself and give one to
your significant other, or to a friend, who would like to
have a "Done-For-You-Meal-Plan" that is designed to melt
away stubborn belly fat and reveal ripped rock hard abs.

As you know, the food you eat is one of the most critical
aspects to getting the lean defined body you want. You
can be 100% consistent with your workouts, but if you
don't fuel your body properly with a well planned
nutrition program, you will NOT get the results.

Some bodybuilding and fitness experts even go so far
as to say your nutrition is responsible for 80% of your
progress in the gym. Especially when it comes to getting
that lean cut "beach body" look that we all want.

This is your opportunity right now to maximize your efforts
in the gym and chisel out your very own ripped hardbody with
a high quality, easy to follow, nutrition plan.

If you had a high performance sports car like a Ferrari you wouldn't put low grade fuel in it would you?

Well your body is no different, so to get the best results you should treat it like a high performance sports car and fuel it with proper nutrition with your very own
"Done-For-You-Meal-Plan" from:

http://www.doneforyoumeals.com/

And Yes this is 100% FREE!
Just go to the website and let them know where to
e-mail your nutrition programs to and you can get
started TODAY!

You maybe wondering "what's the catch?"...
Well, the only catch is that you can only get this
FREE meal plan offer until Wednesday June 17th.

These "Done-For-You-Meals" are regularly $57 each,
but right now you can grab 2 of them
(one for the guys and one for the gals)
for the best price ever - zero.

This is perhaps one of the most valuable giveaways EVER!

So make sure to head on over and check out the site below:
--> http://www.doneforyoumeals.com/

Enter your name and email and you'll get instant access
to your very own Fat Burning Nutrition Meal Plan.

It's as simple as that!

all the best,
Lee Hayward
(Your Muscle Building Coach)

P.S.
Make sure to take advantage of this offer RIGHT NOW
because this page is coming down Wednesday June 17th.
So if you don't grab your meal plan before then you
WILL miss out.

There is NO CATCH. Nothing to buy. So you can
put your wallet away and just take advantage
of this killer fat loss nutrition meal plan at:

http://www.doneforyoumeals.com/

Lee Hayward's Total Fitness Bodybuilding Blog

New Blog www.LeeHayward.com/blog

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If You Got Questions... I Got Answers...

20 Minute Bodyweight Circuit Workout Routine

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I owe you an appology...

Live Total Fitness Bodybuilding Talk Show Tonight!

Super Strong Kid - you gotta check this out!

Do Barbell Squats Hurt Your Neck & Traps?

Bodybuilding Video Talk Show Replay Posted...

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