Anabolic Blueberry Oatmeal

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Dave Ruel’s Anabolic Blueberry Oatmeal

Makes 1 Serving

Ingredients

- 3/4 cup oatmeal
- 8 Egg Whites
- 1/2 scoop (15g) of Chocolate Protein Powder
- 2 teaspoons of Pure Cocoa Powder
- 1 teaspoon of Splenda
- 1 tbsp of Flax Oil
- 1 cup of frozen Blueberries
- 1/4 cup of water

Directions

1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) – stir the mix 2 minutes after cooking has started (so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy :)

Nutritional Facts

(Per Serving)

Calories: 580
Protein: 52g
Carbohydrates: 57g
Fat: 16g

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Why these 3 UNBELIEVABLE problems in 90% of fitness programs keep people fat

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Today, I want to share with you the exact reasons this is. I’m going to lay out the TOP THREE things most fitness programs get wrong. I’m going to share the top 3 Unbelievable Truths about programs-and how even some the “best” ones are guilty of committing these crimes.

Of course, I’m going to show you how to spot these things and how to avoid them.

Most important, I’m going to show you the exact reasons why, when a program that takes these Truths into account-like Lean & Lovely does-it will make progress faster, easier, and permanent.

When you read these truths, it will change the way you look at EVERYTHING.

So let’s get into all the things that make a great program truly different from the others, you may have seen…and how that will FIX the problem others have caused.

Unbelievable TRUTH# 1:
Over 68% of Women Use Workouts That Are NOT Designed for Women

That is a crazy statistic, but it’s true. Well above half of the women who are trying to get in shape and build their best bodies are using programs NOT designed for them.

Now, I don’t want to turns this into a whole debate about whether women should train differently from men. Because the facts are: 1) any exercise is better than no exercise, and 2) just about anyone can get SOME benefit from a good program.

But do you really want SOME benefit? Or do you want to radically change your body and your life? I’m better it’s the latter.

While “gender neutral” fitness programs are fine, and even workouts designed for men CAN work, the fact is, they are missing out on some crucial key components that women need to address if they really want to get maximal benefit in the minimum time.

Any woman can tell you that we have special considerations. I’m not just talking about that time of the month. I’m talking about actual hormonal differences between men and women.

To start: men naturally have higher testosterone. Women have higher estrogen and progesterone. That part, you know.

What you might not know is that these simple hormonal differences HUGELY affect where you gain fat, and how you lose it!

It’s pretty obvious if you look at where men and women store their body fat: men tend to store it in the belly and love handles; women store it in the hips and thighs. There reason for this is hormones.

Because of the higher estrogen and progesterone, women have a MUCH higher concentration of Alpha-1 fat receptors in the lower body.

This makes it VERY easy to gain fat there, and very HARD to lose fat from there.

And let me tell you, fixing it isn’t as simple as doing more exercise. In fact, that’s not the way to go about it at all. Instead, you want to do DIFFERENT TYPES of exercise, as well as eat differently.

Certain training methodologies can help shift your hormonal environment very slightly. And that’s really all it takes.

An increase of just 1% in the right direction can have an IMMEDIATE effect on your Alpha-1 fat receptors, making losing fat in your trouble areas something that happens automatically…instead of something you have to struggle with for years.

Remember, Lean & Lovely was specifically designed for women, by a woman. It purposefully addresses these hormonally influenced fat storage patterns through both training AND nutrition.

Not only are Lean & Lovely workouts going to help you drop fat you’re your most stubborn areas, the strategies in the Nutrition Handbook are going to make sure that you’ll be eating to support that-and that means keeping it off for good.

Unbelievable TRUTH# 2:
The VAST Majority of Fitness Plans ARE NOT Designed for Permanent Results

I’m sure you’ve experienced this before: you start a fitness plan or some diet. Maybe you’ve heard great things about it. Maybe you’re hoping it’ll be the one that FINALLY works.

And it does, for a while. Then it STOPS. Dead. You hit a plateau.

You keep going, and nothing happens. So you do the logical thing and try out a different plan. And the UNTHINKABLE happens: you don’t lose any more weight, you start to GAIN it.

The reaction is pretty easy to predict: more workouts, crash dieting, water depletion. But as it turns out, more is NOT better. In fact…it makes it worse.

Oh…and when you finally go back to your “normal” habits, you gain all of the weight back. If you haven’t already that is. Sometimes, you gain even more.

If you’re really lucky, and are willing to diet forever, you’ll be a few pounds lighter.

This is the classic two-steps-forward-one-step back dance that nearly ALL of my clients have had to go through at some point or another. Lose the weight, gain the weight back, lose the weight, gain the weight back AGAIN-wash, rinse, repeat.

And just like you, they wanted off the merry-go-round.

Lean & Lovely helped them stop the cycle.

Here’s why: most fitness plans are very one-dimensional. They focus on something specific, like “low carb.” Or maybe they are all about “gluten-free.” If they focus on exercise, they only use ONE style of training.

All of which means this: they fail to stay ahead of your body’s Adaptation Curve.

You may know this, but your body is a really intelligent organism. And whatever you do for your fitness, your body will very quickly adapt to it. That is, it’ll “get used” to the stimulus, and stop responding.

This is great from the evolutionary perspective of survival…but it makes losing fat A LOT harder.

And so if you really want to avoid going two steps forward and step back, you need to stay as far ahead of your body’s Adaptation Curve as possible.

If you don’t…if you keep doing the same thing, just MORE or harder, you won’t make progress. In fact, that’s what often causes people to gain the weight back. As the graph above shows, once your body is too acclimated to the stimulus, it will do the opposite of what you want.

Which is why you need to stay ahead of the adaptation curve, if you want to lose weight, and KEEP it off.

Put another way, you have to “trick” your body by changing thing every so often. But you can’t do it haphazardly – that would makes things worse. You need to do it STRATEGICALLY.

That way, you keep progressing, and NEVER hit a plateau.

So, how do you do it?

Simple. It’s called Progressive ProgrammingTM. This is one of my little secrets, and it is only of the ONLY ways to design fitness plans that will allow you to develop the Lean & Lovely body you’re after.

Here’s how it works: with Progressive ProgrammingTM, you’re actually splitting up your plan into specific blocks of time. Each one of these block will focus on a different aspect of you overall fitness.

Now, you can see how that is AUTOMATICALLY superior to most fitness plans that focus on just ONE thing. With Lean & Lovely, you’re focusing on several, just one at a time.

But that’s not all. You see, to go even further and make your results even better, Lean & Lovely in a way which allows the qualities you develop to build upon one another, creating a system where each period is more effective because of the ones that came before!

Lean & Lovely is as complete 12-week program, divided into 3 phases, each lasting 4 weeks long.

And THAT makes Lean & Lovely stand out: every phase builds on the phase that came before it, allowing you to make progress each and every week.

No more plateaus. No more back-and-forth. No more two-steps-forward-one-step-back. No more losing weight just to re-gain it.

Instead, just a direct path to your permanent Lean & Lovely body.

Unbelievable TRUTH# 3:
Many of the “Best” Fitness Plans ARE NOT Realistic

I would never try to tell you that there aren’t good programs out there. Of course they are. But, one of the BIG problems I’ve found is that they are IMPOSSIBLE to follow in the real world.

Even if a program follows all the “rules” -it has smart training, fast and effective workouts, and may even offer some keep progressing. EVEN if that’s the case…seemingly NONE of the programs are actually feasible for most women. And trust me, I have looked at A LOT of them.

Sure, they look good on paper, but the don’t really work in the reality.

Firstly, most of the require you to join a gym. Sure, they might say they don’t, but often they do. Unless you happen to have two barbells with full sets of Olympic plates, a squat rack, some benches, and a full line of dumbbells laying around your house.

You don’t? Well, then you should join a gym if you want to do one of those programs. And that’s fine!

I have nothing against gyms. I’m just well aware of what you find in gyms: people! I also have nothing against people, but they DO tend to mess up your workouts.

Tell me if this is a familiar scenario…

You’re trying to do a fat loss workout you read about. It looks awesome: there are workouts made up of fast-paced circuits, interesting exercises, and even a few new moves that you want to try.

In a perfect world, you would go to the gym and have an amazing workout. But we don’t live in a perfect world. We live in the real one.

And when you go to a real gym filled with real people, they’re also trying to have a great workout. If you’re using a typical fat loss program, that’s a huge problem.

Like I said, most of those programs require a gym. And they have workouts that are great on paper. But they’re not written for YOUR gym. Or any gym. They’re just workouts that look good on paper.

So what happens? Well, this awesome workout of yours requires you to move from exercise to exercise, station to station. Four or five stations in a row.

Perfect world, no problem. Real world, doesn’t work.

Invariably, you’re going to wind up needing two pieces of equipment that are NOWHERE near each other. That is just the beginning of the issue.

You finish your set, put down your dumbbells, and rush over to the other area where your next exercise is. But when you get there, someone is using it. So you wait for them to finish. (Hopefully they’re not texting between sets.) You manage to get your set done, maybe finish the other few exercises.

When you finally get back to your first station…you find that someone else is not only using your bench and dumbbells, they’re glaring at you for “not cleaning up your mess.”

That’s what trying to do a typical fat loss program is like in a commercial gym, or even a smaller facility. So much for those fast paced circuits and short rest periods that burn all that fat!

Good luck trying to save your equipment…

Instead, you wind up making up the workouts on your own, because you’re replacing things anytime something isn’t free. Or, you’re standing around waiting half the night, and your “30 minute fat blasting workout” turns into a 90-minute marathon that crawls.

The fact is, a lot of those training programs ARE good…as long as you train in an empty gym in the middle of the day. Or the middle of the night.

If you’re like the rest of us and have one of those pesky jobs, you have to go to the gym the same time as everyone else. And that can render those programs useless.

Instead of following this “amazing” program as it’s written, every single time you set foot in the gym you’re changing things and switching things and just plain making things up, trying your best to do a SORT OF version of the workout.

Not exactly a dream scenario. And NOT one that’s going to help you burn fat, and get the results you want.

I know what it’s like, because I’ve been there. It’s frustrating, and it is NOT effective. So I’ve made sure that Lean & Lovely solves that program.

Here’s how…

· Firstly, Lean & Lovely DOES NOT require a gym. In fact, 90% of my Lean & Lovely ladies train in their own homes.

· This is possible because of the equipment! L&L focuses on KETTLEBELL TRAINING.

· In addition to being superior for fat loss than just about any tool out there, KBs are convenient, and versatile…

· IN FACT, it’s very, very easy to complete an entire Lean & Lovely workout using just ONE kettlebell. Just ONE.

Think about that: you can do an entire fat burning workout with just one single piece of equipment. This solves everything.

Now, you can certainly train at home. Or in the park, or on the beach, or anywhere else you want. But if you DO train in a gym, you can get in and out in 20-30 minutes because you don’t have to run around. Just stay in ONE place with your ONE kettlebell and get the best workout ever.

THAT is the Lean & Lovely difference.

But there’s so much more: remember, Lean & Lovely Is NOT just a book…
It’s a COMPLETE fitness & lifestyle transformation kit …

Remember, the purpose for which L&L was created is actually much bigger than just looking better: it’s intended to help women completely transform their bodies, mindset, and lifestyle.

Over the years, Neghar has helped thousands of women do so, and with Lean & Lovely, she’s hoping to help thousands more.

Which is why, to celebrate the release, Neghar is offering the entire Lean & Lovely system for over 50% OFF.

Here’s what I want you to understand L&L is a great fitness program: it’s got a dedicated 3-phase program, consisting of 12 weeks of awesome fat-burning workouts; it’s also got over 2 dozen “bonus” workouts you can do anytime; not to mention a slew of instructional videos to teach you proper form.

As mentioned, Lean & Lovely focuses on kettlebell training; which, in addition to being great for everything we’ve talked about, is simply one of THE BEST ways to burn fat, period.

But Neghar doesn’t want to stop with kettlebells. She knows that if you combine metabolic fat burning training with something else…it becomes even better.

…which is why Neghar is also offering Lean & Lovely YOGA, which will ensure that you move better, recover faster, and make better progress in less time.

L&L Yoga is a complete series of VIDEOS, so Neghar is right there with you, walking you through her exclusive, fat-burning, injury healing, body-shaping yoga flows.

Whether you want to follow along on your laptop, tablet, or even your phone, you can literally do these yoga flows ANYWAY.

And, to make SURE everyone can use this, Neghar has included various flows for all levels of skill: beginner, intermediate, and advanced. So whether you’re a long time yogi or someone getting on the mat for the first time, you’ll absolutely have something to help you on your way.

Sale Ends Tonight ==>> This Lean & Lovely Yoga bonus is more than worth the price of the entire L&L system by itself. In fact, it will be released as a standalone series at some point in the next year.

But when you grab Lean & Lovely during the launch this week (which ends tonight at MIDNIGHT), L&L Yoga is Neghar’s gift to you.

And keep in mind, that’s ON TOP of the fact that Lean & Lovely is already on sale for more than 50% off.

Without question, this is an amazing deal-on not one, but TWO amazing programs-from one of the top trainers in the industry.

All of which is to say this: whether you want to lose fat, or are training to gain strength, or are looking for way to transform your mindset, Neghar can help you. Lean & Lovely can help you

Because it SOLVES the three major problems that SO many programs have.

It’s one of the best programs I’ve seen in a long, long time, and I absolutely can’t wait to hear about your success with it. It is absolutely going to change minds and bodies.

(L&L Yoga) is only around till TONIGHT AT MIDNIGHT. After that, the Yoga bonus goes away, and the price doubles.

DO NOT miss out.

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3 Ways Yoga Ignites Crazy Fat Burning

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When it comes to fat loss, research has shown over and over again that fast, metabolic workouts are the best way to ignite crazy fat burning and take your fitness to the next level. Working faster (not longer) and taking super short breaks will help create a massive metabolic disturbance, putting you on the fast track to fat loss.

Even better, performing these metabolic resistance workouts with equipment that allows you to move from exercise to exercise quickly increases their effectiveness. Like said, taking super short breaks is integral to igniting fat loss, as it’s what’s going to really ramp up your metabolism.

That’s actually why I like kettlebells so much for fat loss, and have been excitedly raving about Neghar Fonooni’s Lean & Lovely program this week.

Neghar is a world-renowned kettlebell and fat loss expert, and is Queen of the Kettlebell Quickie—fast and effective workouts that are designed to help you blast fat even when time is limited.

Neghar uses these intense, total-body metabolic workouts to help clients all over the world shed insane amounts of fat and develop Lean & Lovely bodies. She uses kettlebells so often with clients because they require absolutely no set up—just grab and go! Which means that when it comes to getting metabolic and taking minimal breaks, kettlebells reign supreme.

This type of total-body metabolic training should be the foundation of what you do in the gym. It will make sure that you are simultaneously building strength, developing lean shapely muscle, and of course blasting fat like crazy. It’s the most efficient and effective way to get fit, as it combines everything you need into one workout—saving you time without costing you results.

But again, what makes these workouts so effective is how intense they are. Because they are so completely challenging, you simply cannot expect to do these workouts every day. You need time in between workouts to recover and regenerate, ensuring that you can come back to every workout fresh and ready to crush.

I highly caution you against taking a “balls to the wall” approach every single day, as you’ll find that it actually stalls your fat loss goals rather than supercharging them.

Don’t get me wrong, though, I’m not suggesting that you remain sedentary—quite the contrary!

The more you move, the more you’ll be able to tackle your fat loss goals and increase your metabolism. You don’t want to be lazy on your non-gym days and you want to feel as though you’re doing as much as you can to develop and maintain your physique.

And that is why it’s vitally important to make sure that you stay active on your off days, when you aren’t doing metabolic fat loss workouts.

Most people naturally assume they should be doing cardio on their off days to encourage fat loss, which is actually not the most effective choice. In fact, the absolute best option is something you might not expect: YOGA.

Yup, yoga! I know, you’ve probably never considered yoga as a fat-burning tool. You might think that yoga is lame or isn’t really effective for building lean muscle or losing fat—but I want you to think again.

Yoga isn’t just stretching, and it isn’t always slow. It can be challenging and fast paced, and can even help burn a ton of calories. You’ll challenge your body in far different ways than you would at the gym, and it’s that kind of diversity of movement that will really help take your fat loss attempts to the next level.

Yoga is, without a doubt, the perfect way to add low-impact, high-yield exercise into your routine on days when you aren’t hitting the gym. It’ll help you to recover from intense, metabolic resistance workouts, and won’t steal from the energy necessary to crush it at the gym.

Today, I want to share with you three surprising reasons why you should do yoga on your off days, and how doing so will help ignite crazy fat loss.

YOGA USES YOUR ENTIRE BODY (WITHOUT OVERUSING IT)

Vinyasa yoga (or flow yoga) is a total body, power based type of yoga practice. This means that you’ll be moving from one pose to the next, using your own bodyweight as resistance. You’ll flow from standing poses to inversions, arm balances, and core focused movements.

In a Vinyasa yoga practice, you’ll use your legs as a base, often attempting one-leg poses, and engage your glutes for stability. You’ll strengthen and sculpt your shoulders through inverted poses and plank poses, and you’ll engage your core THE ENTIRE TIME. With Vinyasa, you are constantly moving, and constantly using your entire body.

While these flows are incredibly challenging, they’re also incredibly low impact. This means that even when you aren’t crushing you metabolic workouts, you can use your entire body to tackle fat loss without overtraining.

YOGA WILL HELP YOU RECOVER

Unfortunately, when I tell people to take days off from the gym, they end up forgoing movement altogether on those days—often sitting at a desk for 8 hours before coming home to sit on the couch for 5 more.

“Off-days” become sedentary days, and they end sore as hell when they get back to the gym. Obviously this soreness impedes the ability to move freely, which in turn reduces the effectiveness of your metabolic resistance workouts.

If sore muscles keep you from feeling like you can move, how can you be expected to really work hard during your fat loss circuits? Remember, you’re going to be doing intense, total body metabolic circuits—if any part of your body is inhibited, it’ll affect how much you’re able to put into and get out of your workouts.

Not to mention that when you feel this extreme soreness, you’re really unlikely to stay consistent with your workouts, and as we all know, consistency is the key to fat loss. If soreness forces you to skip a bunch of workouts, you’re not going to stay on track and you won’t see results.

When your muscles are sore after a challenging weight training workout, what they really need isn’t dormancy—it’s blood flow. That’s why it’s important to incorporate active recovery on your off days, encouraging blood flow to broken down muscle tissue.

Yoga is the perfect form of active recovery because it’s low impact, total body, and works on flexibility and mobility—all in one.

Practicing yoga on your off days will help you train harder on gym days by improving blood flow through active recovery and diminishing delayed onset muscle soreness.

YOGA WILL HELP YOU GET BETTER AT YOUR GYM WORKOUTS

Metabolic resistance training, as discussed, is the surest way to blast fat and simultaneously gain strength and lean muscle. But strength training can also make muscles tight, and without focused flexibility your body can begin to move inefficiently due to limited range of motion.

When your body moves freely, you will actually be able to recruit more muscles, increasing power output—which means more fat loss. The more you can incorporate your entire body through movement, the more your metabolism will benefit as a result.

But honestly, who has time to stretch?! Stretching is boring, and most of us would rather spend our time hitting the weights and getting our sweat on.

Even if you do make time for stretching though, if done incorrectly stretching can actually prove useless. Which means that time that you’re setting aside for stretching is actually a complete waste of time.

Yoga will naturally stretch your muscles and mobilize your joints by flowing through a variety of poses. Plus, you get to do so while also doing some pretty fun and challenging things with your body. With this increased mobility, your body will be able to move more efficiently, ensuring that when you lift weights you’ll actually recruit more muscles and burn more fat while you’re at it.

I know what you’re thinking though: who has time for yoga?

Classes are typically 60-90 minutes in length, and when you factor in travel time, plus set-up time at the studio, that can add up to 3 hours out of your day! Most of us have jobs, kids, family obligations, and errands to run. It’s hard enough to find time to get to the gym!

Truth be told, time is our only non-renewable resource, and I believe in protecting it and using it wisely. That’s why I encourage fast, metabolic workouts, and why I think Lean & Lovely is such a great program—it saves time, which is precious indeed.

Yoga is HUGELY important to not only fat loss, but to a well-balance lifestyle, but not if it’s eating up your entire day. Yoga should be accessible and attainable to EVERYONE, so that just about anyone can reap its many benefits.

Yoga will supercharge your fat loss efforts and enrich your lifestyle, and I don’t want you to miss out on it because of time. I don’t want lack of time to ever be a reason for not doing something that is going to so deeply enhance your life.

That’s why I’m so excited to share with you a special bonus for anyone who picks up Lean & Lovely this week: Lean & Lovely YOGA! (<<< But you have to grab it this week, and you won’t find these yoga flows ANYWHERE ELSE!)

With Lean & Lovely you already get 12 weeks of intense fat-burning metabolic workouts, 100 pages of nutritional guidance, fat-burning recipes, and 25 bonus sweat sessions—and now you’re getting yoga, too! I know, it seems to good to be true, but it’s a fact.

As a bonus to the already amazing, fat-burning, life-changing Lean & Lovely program, Neghar is including some pretty incredible follow-along yoga flows to help you take your fat loss to the next level. With these flows you’ll get the total body movement, flexibility, and recovery benefits I mentioned, plus the satisfaction that you CAN find time for yoga.

That’s because Lean & Lovely Yoga flows are done in just 20 minutes. Seriously, TWENTY MINUTES. Now, that doesn’t mean they’re easier or less effective than longer yoga session, it just means they’re efficiently designed and can easily fit into your life. They’re fast paced and specifically designed to help you lose fat without wasting time.

Even people who have never tried yoga before, or are apprehensive about whether or not yoga is “for them” have fallen in love with these flows. Neghar’s style of yoga is specifically designed for gym-goers, and can convert even the most skeptical person into a yoga-loving lifter!

No matter where you are in your yoga practice, these flows will benefit you exponentially. Whether you’ve never done yoga before, or are an advanced yogi, you’ll get a lot of use out of these follow-along videos. And honestly, at just 20 minutes a day, can you afford not to include yoga into your life?

Can you afford not to invest in your Lean & Lovely body with metabolic workouts, nutritional guidance, AND yoga? I mean this program is the total package! And this week only, this comprehensive transformation program is on sale for 50% off the retail price—that means on Friday at midnight, Lean & Lovely goes back up to it’s normal price.

Not to mention that these yoga flows cannot be purchased anywhere else. Neghar has been teasing us for months with talk of a full Yoga DVD, but that project is still easily 6 months in the future. Right now, the ONLY way to benefit from Neghar’s unique and effective yoga style is through Lean & Lovely. Which is why I want you to act now, and take the first step towards creating your Lean & Lovely body.

What’s stopping you from investing in yourself? What’s keeping you from doing everything you can to make your fat loss goals happen NOW? I don’t want you to wait one more day. I want you to start becoming the strongest, leanest, happiest version of you, and it all starts with the Lean & Lovely program.

>>> CLICK HERE TO START SUPERCHARGING YOUR FAT LOSS GOALS TODAY! <<<

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How WOMEN can lose fat and define curves with just ONE tool

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Let’s just get something straight: when it comes to losing fat, there is no one “right” way to do it. But that doesn’t mean there isn’t a best way.
Sure, you can use a myriad of equipment–barbells, dumbbells, or even your own bodyweight–and they all have merit. They’re all “good.” They all get the job done.

But when it comes to training specifically for women’s fat loss, there’s one tool that trumps them all: the kettlebell.

I’m not trying to be hype-y, I just recognize facts.

And the fact is, kettlebells are NUMBER ONE on the list of things I recommend for women looking to lose fat. Every. Single. Time.

Why are kettlebells are so great for women?

I’ve worked with thousands of women who want to burn fat, build shapely curves, and take their fitness to the next level.

Just like you, these women want the best possible fat loss workouts, and they’re looking to save time. Because just like you, they have jobs, or families, or active social lives–usually all three.

For those reasons, I consistently recommend kettlebells. Let’s look at the TOP THREE reasons why…

3 Reasons Kettlebells Are My Number ONE
Tool For Female Fat Loss

1) Incredible Convenience

Hopefully you know by now that rather than spend hours in the gym, it’s possible to get an awesome, fat-blasting, full body workout in less time than it takes to actually drive to the gym.

Kettlebells make that even better; they engage the entire body in a unique way, so lack of time is no issue. A great KB workout can take little as 10-20 minutes. Seriously!

It’s pretty incredible what you can do with just one kettlebell (as you’ll see in the beginner workout below). ONE moderately sized kettlebell is all you need to achieve an effective, total body, fat-burning workout.

Plus, they’re so easy to keep at home and store out of sight when not in use. Because so many of my clients like to do fast, convenient workouts right at home, that’s a huge benefit!

2) Instant Full Body Workouts

A lot of the workouts I send you fall under the category of “metabolic resistance training.” The reason for this is that that (according to nearly a dozen studies), MRT is THE most effective fat loss training methodology.

With kettlebells, MRT goes to the next level, because all of the most important KB exercises are dynamic and multi-joint, allowing for total recruitment of the body.

I spoke to my friend, Neghar Fonooni (RKC II, author of the Lean & Lovely training system, and one of the top female kettlebell experts in the world), and asked her to explain. Here’s what she said:

“What’s especially unique to the kettlebell is its handle, which creates an offset center of gravity. This makes it ideal for dynamic movements like swings and snatches, and causes your stabilizing muscles to have to work over time.”

Take an exercise like the kettlebell swing, for example: With just one move you’re working your glutes, quads, abs, lats, and shoulders, all while burning fat and revving your metabolism.

Kettlebell training combines stability, flexibility, strength, and cardio ALL AT ONCE, allowing you to simultaneously build muscle and burn body fat.

Because you can get so much out of each KB exercise, there’s built in efficiency; so you get amazing benefits with fewer exercises and in less time than with other workouts. And, in most cases, BETTER results.

Talk about a Triple Threat!

3) Automatically Geared Towards Women’s “Trouble Spots”

This is my personal favorite, which is why I’ve saved it for last. Very simply put, training with kettlebells helps you work on a lot of the “trouble spots” that so many of my female clients struggle with.

Kettlebell training works your hips, hamstrings, butt, and upper back. And doing that–as long as you do it the right way–will develop those areas and make them look shapely and sexy, rather than soft, or overdeveloped.

Earlier, I mentioned the swing, which is probably the most common of all KB exercises. For good reason: it’s one of the most effective. Not only is it highly metabolic, it’s also one of the BEST ways to train the glutes and hamstrings–leading to a high, round, shapely butt sitting on top of firm, tight legs.

PLUS, when you perform exercises like that, your shoulders, back, and arms are constantly working without overworking; the result is pretty great. As an example, here’s a picture of my friend Neghar (the kettlebell expert I mentioned) that shows how great her back looks.

Now, you’ll notice two things. First, that her upper back looks amaaaaaaazing. And second, that she’s wearing a gorgeous wedding dress.

I decided to share THIS particular picture with you to drive home a very real point: training with kettlebells will help you burn fat and build lean, sexy curves–but you’ll develop a body that is undeniably feminine. A body that look as good in a wedding gown as it does in gym clothes!

And that’s something I think we can all get behind.

Kettlebells and YOU

You can see why I love kettlebells so much, especially when it comes to women’s fat loss. Really, there’s NO other tool that offers so much at once. You get the best results with the least equipment and the least time spent.

But that ONLY happens if you’re using kettlebells the right way. As awesome as they are, they’re not magic! Ya can’t just pick up a kettlebell, start swingin’ it around, and expect to see results.

Instead, you need to use proper form in combination with a great training program; one written by a coach who really knows what they’re doing.

Even better, you want to use a kettlebell program specifically designed for women to lose fat, build strength, and improve their overall fitness.

And today, I want to give you EXACTLY that.

Twice now I’ve mentioned my friend Neghar Fonooni, one of the top experts IN THE WORLD when it comes to using kettlebells for women’s fitness and fat loss. During her 13+ years in the industry, Neghar has helped thousands of every day women lose fat and reveal amazing bodies.

As a busy mom and a busy entrepreneur, Neghar understands the unique challenges that women face, because she’s been there. She also understands the specific physiological and hormonal considerations that come along with getting women into shape.

So when I tell you Neghar is one of my top sources when it comes to female fat loss, you can see why. And when it comes to using kettlebells for female fat loss, she is number ONE, no contest.

All of which makes me super excited to tell you about Neghar’s brand new program, Lean & Lovely. As you might expect, it is a complete body transformation system and fat loss program,specifically for women, and featuring those awesome kettlebells we talked about as the primary tool.

Lean & Lovely is so much different than any other fat loss system I’ve come across, and that’s one of the many things that makes it so amazing.

In addition to the 12 weeks of awesome workouts, the video demonstrations of proper form, the bonus workouts you can do anywhere, and the top-notch nutrition info, L&L also touches on themindset aspect of fitness. And this is something most programs avoid.

With Lean & Lovely, you’re not just getting a training program. You’re learning how to train for YOUR body. You’re not just getting a “diet” – you’re learning to lose fat without dieting.

And, it’s written by one of the top female coaches in the world, so you can be SURE the workouts are going to help you blast fat in NO time.

PLUS, you’re going to make consistent progress–no more back and forth nonsense: the design ofLean & Lovely ensures that you’re moving unfailingly towards your goals, and NEVER plateauing.

Let me tell you right now that A LOT of programs cross my desk each month, and I have never seen anything quite like this. I know it’s going to change a lot of bodies and lives, and I want to help make that happen.

So does Neghar.

Which is why she’s offering Lean & Lovely for a HUGE, 50% discount to celebrate its release.

That’s right: for this week (and this week ONLY), Neghar’s brand new, amazingly effective, incredibly unique L&L body transformation system is on sale for HALF PRICE.

Obviously, I think very highly of Lean & Lovely, and Neghar herself. And as you already know, I love kettlebells.

Which is why I think this is an absolute NO brainer: you’re getting a whole training program using the ONE tool I constantly recommend for women’s fat loss, written by one of the TOP coaches in the world…

…and you’re getting it for less than 50%.

I can’t think of a better “perfect storm” of conditions for you! This is literally everything you’ve been waiting for, and I’m just happy I get to be the one to tell you about it!

And just to give you a taste of how truly awesome Lean & Lovely style kettlebell training is, Neghar has been kind enough to send over an incredible sample workout, just for you!

Check this out, and get ready to fall in love with L&L training…

BOOM! Quick, fun, and effective: a complete, full body fat burning workout in 15-20 minutes, and with just ONE kettlebell!

The best part is the built in modification: to make it more challenging, just go on the higher side of the recommended reps and sets; to dial it down, stay on the lower side.

You’re going to LOVE it.

When you try the workout, you’ll see why I absolutely recommend that you grab Lean & Lovelyduring the 50% off launch sale this week. It gets my highest endorsement, just like Neghar.

So if you’re really ready to burn fat, build lean, sexy curves, and change every aspect of your fitness, DO NOT miss out on this.

==> The BEST Kettlebell Fat Loss Program for Women < — L&L for 50% off

Lean & Lovely is on sale for less than HALF PRICE, but only until Friday at midnight. (Neghar also just announced a new bonus, so you should check out the site for info on that!)

In the meantime, DEFINITELY let me know how you liked the workout!

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Lifting Lessons: How a new mom lost fat and gained purpose

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by Neghar Fonooni

Neghar Fonooni

It was the year 2006, and I was a brand new mom. Isaac was healthy and happy, and well, he was just…everything. I mean, everything. But me? Well, I was feeling like a whole lot of nothing, let me tell you. After gaining 50 pounds during my pregnancy, I was feeling tired, sluggish, and completely out of shape. I felt like a stranger in my own body.

Neghar Fonooni

As an athlete and a trainer, I’ve always been active, and in fact, I exercised throughout my entire pregnancy—mostly doing yoga, running, and using machines at the gym. I was always into fitness, but never really that serious about fitness. Cardio was my priority, and I’m embarrassed to say that even though I was a certified personal trainer, I would often pull workouts out of women’s fitness magazines for guidance. I’d never followed a well-written training program, nor had I ever lifted weights with any kind of intensity or regularity.

It’s important to note that cardio and yoga both have tremendous value, and in no way am I insinuating that either is a waste of time in the least bit. As an avid yogi, I maintain an advanced practice that benefits me in so many ways. I also believe strongly that when running is done correctly, it can be incredibly good for the soul. I’m not ripping on yoga and cardio here; I utilize both regularly and believe that if applied properly, they are invaluable tools.

The problem was that all I was doing was running and yoga, while neglecting strength training—and it wasn’t working. I didn’t feel as though I was in control of my body. I was exhausted from being up at night with the baby, and felt discouraged with my physique and my perceived lack of progress. I knew that if I continued on this path, that nothing would change. So, I set out to learn everything I could about strength training, from kettlebells to barbells, and more. I learned how to properly squat and deadlift, and started doing intervals instead of spending an hour or more on the elliptical machine.

And while I initially lifted weights with the intention of transforming my post-baby physique, I eventually had a mental transformation that was worth so much more. I realized that lifting was good for my soul. I was empowered, and felt truly capable of anything, for the first time in my life.

So how did it all turn out? Well, six months post-partum I’d lost all 50 pounds of baby weight. But what’s more impressive was how different my body looked and felt than it did pre-pregnancy. I was more muscular, athletic, lean, and strong, even though I weighed the same as I did before the baby. My body and mind had completely transformed, all through lifting weights.

While I currently practice yoga and do a variety of playful activities to stay fit, the heart of my program is lifting weights. In the hierarchy of fat loss and fitness, strength reigns supreme. Today I want to share with you a few of the reasons why I think all women should lift weights, and how it can help you transform your body and mind.

Metabolism, Muscle, and Body Composition

Put very simply, muscle helps develop an optimal metabolism because the more muscle your body has, the more calories it will burn at rest. In addition to increasing metabolism, lifting weights promotes natural growth hormone production, which in turn helps reduce insulin sensitivity. All of these hormonal optimizations will have a profound impact on fat loss.

Now, before you worry that muscle gain is going to make you look “bulky” let me make something very clear: there is no possible way you can “bulk up” without specifically trying to do so—and trying very hard at that.

When you lift weights, you’ll absolutely build muscle. But the truth is that most women do not have the hormonal makeup necessary to support rapid and extreme muscle growth. Genetics, nutrition, and training methodology all play a part in how your body will transform, but if you train to be strong, and eat to support that, you’ll end up with an athletic, feminine physique.

Lifting weights also gives you the most bang for your buck training wise. You can easily make use of just 20 minutes of weight training to maximize your time, by speeding up the rate increasing intensity and/or speed. By incorporating training styles such as Metabolic Resistance Training, Complexes, and Density Training, you’ll burn fat and build strength in shorter bouts of time.

You don’t have to spend hours doing cardio. Instead, you can save time and attack your fitness goals, all by choosing to prioritize weights. If done correctly, lifting weights will help turn your body into a fat loss machine—making the weight room one of the most important stops on your fitness journey.

That’s right: for this week (and this week ONLY), Neghar’s brand new, amazingly effective, incredibly unique L&L body transformation system is on sale for HALF PRICE.

Confidence, Empowerment, and Character

Progressing your performance at the gym is highly gratifying, and much more so than tracking the progress (or lack thereof) on the scale. It keeps you coming back for more, and creates a sense of purpose at the gym. I’ve trained so many women that were able to completely transform their physiques, simply by focusing on performance over weight loss.

What’s even more amazing is how strength in the gym translates to strength everywhere else in your life. When you crush it at the gym, you’ll crush it at life. The carryover is incredible! Shifting the focus to your abilities rather than your appearance will make you happier, stronger, and even leaner—without the constant stressful pursuit of leanness.

Lifting weights will increase confidence immensely, as I’ve seen firsthand in my time as a coach. I’ve witnessed physical strength help cultivate strength of character, and mental and emotional strength. I’ve seen women beam when they tell stories of how they moved furniture or lifted heavy boxes without help. I’ve watched strong moms effortlessly lift sleeping toddlers and set important examples for their children.

Bottom line—lifting weights is just too valuable not to incorporate into your life! From fat loss and strength, to confidence and empowerment, lifting weights will improve your life exponentially. To get you started (or inspire you to keep lifting!) I’ve included a killer metabolic resistance training circuit for you to try. It will help you blast fat and build strength in just 20-30 minutes.

SAMPLE METABOLIC RESISTANCE WORKOUT

Exercise Sets Reps Notes
A1) 1-Leg deadlift 3-5 8-10 R/L Perform A1-A5 with >15 seconds rest in between exercises, and roughly 45-60 seconds rest between rounds. Perform 3-5 rounds.
Hold a kettlebell or a dumbbell in two hands for the deadlift.
A2) Standing cable row (or inverted row) 3-5 8-10 R/L Use a cable machine (or a TRX).
A3) Step-up 3-5 8-10 R/L Make sure the step is high enough that you knee is higher than your hip when the leg is on the step. This will incorporate your glutes more.
A4) Push-up 3-5 8-10 If push-ups on the floor are too difficult, place your hands on a bench for an incline.
A5) Kettlebell swings 3-5 15-20 Be sure to move with the hips and never round the back.

That’s right: for this week (and this week ONLY), Neghar’s brand new, amazingly effective, incredibly unique L&L body transformation system is on sale for HALF PRICE.

Neghar Fonooni

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Are You Training or just Working Out

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by John Barban Adonis Method

If you’ve been paying attention to the diet and fitness industry you’ll notice that different workout styles come in and out of vogue. Most recently cross fit has become popular, but it will fade in time just like many other styles like athletic training, Olympic lifting, power lifting, and ‘functional training’.

Each of these styles of workout had it’s benefits, but they key to maximizing that benefit is to take it 100% seriously and follow it with dedication.

I was recently talking with fitness author John Barban, and he described it as the difference between training with a purpose, or just merely ‘working out’.

The following story is what he told me when he realized what is was like to finally start ‘training’.

“I started powerlifting in my late 20’s. I thought of myself as a pretty strong guy at the time, and I also thought that I knew how to train. Well I quickly found out I wasn’t that strong, and until I started powerlifting I wasn’t ‘training’, I was just ‘working out’.

You see most guys go to the gym without a structured plan, without knowing the exact sets, reps and rest times they will be faced with each day, and without understanding how each individual training sessions builds towards the next one.

My first powerlifting session left me in pain for over a week! We did an hour of squatting, then an hour of bench pressing, then another hour of squatting!!! And that was just Monday!

I had no idea what my body was capable of, and after that workout I realized I had just been going through the motions at the gym.

I started looking around the gym and realized most other guys were just working out. Sure they were building up a sweat and moving some weight, but they had no structure to their workouts, no plan, and they certainly weren’t pushing as hard as we were. And the most glaring of all, they weren’t making any progress, they looked the same week in and week out, and they lifted the same amount of weight in the same pattern week in and week out…looking back it’s no wonder that they never changed, they had no idea how to train or to progress.

Our powerlifting workouts were structured and regimented right down to the number of seconds of rest between sets. We had to complete every rep before we could move on to the next set. We had to complete ever set before moving on to the next exercise…no questions asked. If you missed a rep at the end of your set, you were not allowed to move on to the next set until you completed that rep, even if you had to do it as a single set of one rep.

This is when I truly understood what it meant to be ‘training’ vs ‘working out’.

Most guys go to the gym and just put in a ‘workout’. They go by feel, and ‘listen to their bodies’. I can tell you that this will not produce the results you’re hoping for.

If I had ‘listened to my body’ I would have quit powerlifting half way through the first workout when I found out we were going back to the squat rack for our second hour of squatting!”

The point is that true growth and gains come when you’re outside of your comfort zone, and when you’re pushing past what you did the last time.

This is the most basic and fundamental concept in weight training, it’s called progressive resistance, the key word being ‘progressive’. That means it must get more challenging over time.

Without a structured program how will you ever know if you’re progressing, how will you know what the next step really is to get to your goals?

The short answer is, you won’t.

This is why a well designed structured program that is targeted towards your specific goals is a must.

I’m not suggesting you do powerlifting, in fact John doesn’t do powerlifting any more either. He realized that getting stronger at all costs was never really what he wanted.

What he really wanted was a symmetrical and proportioned physique with the classic V-taper, wide shoulders and a ripped narrow waist. This meant he had to come up with an entirely new training system to get there, and undo some of the changes that his previous powerlifting did to his body. Namely getting too big throughout his waist and allowing himself to gain far too much bulk and fat.

Using his experiences from past training programs he designed a system that progressed towards the goal of the V-taper proportions.

I’ve seen the program is it’s not like any other system I’ve come across. You’ll recognize principles of powerlifting, functional training, bodybuilding, and even Olympic lifting in it for sure, but never in this pattern or in this style.

The most interesting thing about this program is that it’s designed with the single goal of a perfectly proportioned physique in mind.

If you’re ready and willing to get outside of your comfort zone and start progressing towards your ideal physique then this program is what you’re looking for.

>>Learn more about the program here<<

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Fitness Atlantic Trainers

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REAL TRAINERS WANTED!

WHO CAN GIVE THEIR CLIENTS RESULTS

10 CLIENTS ON STAGE GETS YOU VIP ACCESS

FOR FIRST TIME EVER – GET A BACKSTAGE PASS

BE RECOGNIZED

MOTIVATE

INSPIRE

EDUCATE

COME TO OUR WORKSHOPS OR RUN YOUR OWN LEADING UP TO THE EVENT.

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The Better Cardio Alternative

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Can you build some respectable muscle mass
by “heavy training”?

Of course you can…

However — everyone eventually hits “The Ceiling”.

And when you hit that ceiling — heavy weights just

don’t give you any results any more.

Plus — the wear and tear on joints is brual.

So many legends of the sports can barely move

now because of they just trained heavy and never

did anything else.

Dorian Yates ripped 3 muscle groups and was forced to retire.

Is there a better way?

Is there actually a NEW way to train where you can build muscle

(and get lean, cut and ripped) by stressing the muscles in a

BRAND NEW WAY?

ABSO-FREAKING-LUTELY!

There’s a totally new training system that’s really creating “shock waves”

in the industry right now. Check it out because it’s exactly what the doctor

ordered.

You can expect a REALLY quick burst of muscle growth while dropping

3% to 5% bodyfat simultaneously. That’s what normally happens.

P.S. This new system uses the same principles that creates the most muscular ripped athletes on the planet. I think you’re going to do dig it: Learn more here

P.P.S. Check out the funny “Musclehedz” cartoon on the letter – go here and see.

It really captures what I’m saying here.

Get M.E.T. Training

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Nick Nilsson (aka the Mad Scientist of Muscle) did something crazy

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In honor of “Cyber Monday,” Nick Nilsson (aka the Mad Scientist of Muscle) has decided,
spur on the moment, to do something crazy that he hasn’t done in a LONG time and will likely
NEVER do again.

…and that’s put a package of ALL twelve of his books on sale for an INSANELY low price.

REGULAR PRICE TOTAL for all twelve of his books: $351.45

Yours right now for just $97…(click here to buy now)

He has told me that this price WILL go away Tuesday, Nov 27th at midnight CST…no extensions.

Here’s the list (and it includes ALL the bonuses and add-on, extra cost program options –
he’s included EVERYTHING from EVERY book, so the true value is actually a LOT greater).

I’ve listed the books and their regular prices below…

You can also learn more about each of the books by clicking here

Mad Scientist Muscle – Reg $47.00
Metabolic Surge – Rapid Fat Loss – Reg. $69.95
Muscle Explosion – 28 Days to Maximum Mass – Reg. $39.95
Gluteus to the Maximus – Build a Bigger Butt Now! – Reg. $39.95
Hybrid Training – Reg. $24.95
Specialization Training – Reg. $9.95
The Best Exercises You’ve Never Heard Of – Reg. $19.95
The Best Abdominal Exercises You’ve Never Heard Of – Reg. $19.95
The Best Arm Exercises You’ve Never Heard Of – Reg. $19.95
The Best Chest Exercises You’ve Never Heard Of – Reg. $19.95
The Best Back Exercises You’ve Never Heard Of – Reg. $19.95
(New!) The Best Shoulder Exercises You’ve Never Heard Of – Reg. $19.95

Nothing more to say…even if you have one or more of his books already, this is a
RIDICULOUSLY good deal and you’ll be getting your money’s worth for sure.

Click here to buy Nick’s twelve book package now for just $97…

And remember, this price will TRIPLE at midnight tomorrow (Central Standard Time).

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Best Metabolic Workout Plan

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research
study stat.

According to the article, you can boost your sleeping metabolic
rate by 8 percent more than normal IF you workout with heavier
weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan
of creating intense Turbulence Training workouts for BOTH men and
women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range
then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system
like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 60 second rest at the end of the circuit
- Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts
package and Bodyweight Bonuses that you’ll get in the
Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get
anywhere at anytime, and you don’t have to camp out all night
at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There’s never been a deal like this before, AND you get access
to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

Craig Ballantyne, CTT
Certified Turbulence Trainer

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