Why weight training is the fast track to sculpting your body

Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.

The shape of your body is determined by three things: muscle, bone and fat. While there's really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is the fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is the key to changing your body. While fat certainly gives your body shape, muscle is what gives you the shape you actually WANT!

One of the greatest things about muscle is that it burns calories all day long, even when you're lying on the couch. What this means is that the more muscle you have, the more calories you'll burn during the day and the more you'll be able to eat without gaining weight. Sound interesting? There's more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you'll continue to burn calories long AFTER you've completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Beginning trainers, who are just starting with exercise, are often under the impression that they should stay away from weight training because they might gain weight before they start losing it.

I like to use a car as an analogy. Imagine your body is a car, your muscles are the cylinders in the engine, and your bodyfat is the gas.

With a four-cylinder car, you only burn a minimum amount of gas/fat. Weight training and building more muscle is the equivalent of putting more cylinders into your engine. As you can imagine, you'll burn a whole lot more gas even while idling! And, just like a car with more cylinders, you'll be a lot more powerful too!

The bottom line to you is this...with more muscle, you'll get greater fat loss with less effort.

While it certainly is a possibility that you could gain weight before losing it, if you gauge your success solely by numbers on a scale then you're not getting an accurate picture of yourself. Measure your progress by how you feel, how you look and how well your clothes are fitting, not by which direction the needle on a measuring device is moving.

At the end of the day, I'm not suggesting for a moment that you should eliminate cardiovascular training from your exercise routine, but, if you are struggling to lose fat and keep it off, weight training may be just the thing you need to lose that fat and keep it off for good!

Walking

The Association for the Advancement of Retired Persons (AARP), an advocacy organization for people over the age of 50, endorses walking as an aerobic activity fit for all. People of any age and in virtually any physical condition can engage in some sort of walking program. Experts suggest beginning by walking three times a week at a comfortable distance and speed. For some people, this may be a mile, and for others it is around the block. The goal, of course, is to increase activity without causing muscle cramping or injury. The American Heart Association (AHA) recommends that people wear a pedometer and aim for 10,000 steps every day. Over time, people can gradually increase their walking speed, distance and number of walking sessions per week. Research has shown that increased intensity walking may provide increased health benefits.

People are urged to choose carefully when and where they are going to walk. The risk of injury is reduced when walking on flat, even ground with little to no traffic, such as in a mall. One should also wear comfortable, supportive and appropriate footwear. There is also less risk of being involved in a crime when walking in public, well-lit areas.

The following guidelines are offered for patients who choose to carry weights while walking:

* Carry equal weights in each hand or around each wrist.

* Never strap weights to the ankles or lower legs, due to increased risk of a knee injury.

* Don’t swing the arms too far while walking; keep the swing natural to reduce the risk of a back injury.

Some people choose to walk with a dog, which tends to make the walk more enjoyable for both the pet and the owner. However, all pet owners need to take the dog’s comfort into consideration when heading out on particularly hot or especially cold day. Finally, neither humans nor animals should dash off on a fast walk right after eating a heavy meal.

Exercise & the Heart

It is hard to overstate the benefits of a lifelong commitment to exercise and physical fitness. It has long been known that people who get regular exercise remain healthier and stronger than people who do not get regular exercise. Exercise has been linked to decreased rates of heart disease, stroke, cancer, osteoporosis, obesity and diabetes. Specifically, the benefits of exercise for heart patients are well documented. Exercise has been shown to:

* Decrease cholesterol levels and other harmful blood lipids

*
Decrease blood pressure

*
Increase the pumping efficiency of the heart and increase the overall health of the circulatory system

*
Slow and even reverse the progression of “hardening of the arteries,” or atherosclerosis

*
Reduce inflammation throughout the body, which has been linked to coronary artery disease

*
Slow the progression of heart failure

*
Contribute to weight loss and improved insulin sensitivity, both of which are components of the metabolic syndrome, which is associated with dramatically increased risk of heart attack and heart disease

Even slight amounts of exercise have been linked to improvements in health. Studies have shown that people who exercise once a week, for an hour at a time, have improved heart health. And the benefits increase with greater levels of activity. Based on these results, the Dietary Guidelines for Americans 2006, produced by the U.S. Department of Agriculture, recommend at least 30 minutes of exercise most days of the week to lower the risk of chronic disease. To prevent weight gain, or lose weight, the government recommends at least 60 minutes of exercise most days. These recommendations are in line with guidelines issued by leading medical organizations.

Despite these proven benefits, however, America is still facing a crisis of inactivity. By some estimates, almost 70 percent of adult of Americans are overweight or obese, and more than half of adult Americans do not get enough exercise. This lack of exercise causes an estimated 200,000 deaths every year, including deaths from coronary artery disease, colon cancer and type 2 diabetes. Alarmingly, the lack of exercise is also extending to children, prompting near-epidemic proportions of childhood obesity and a rise in diabetes among children.

Many people, however, find it difficult to initiate and remain committed to an exercise program. This has plagued researchers attempting to study the benefits of exercise because study subjects frequently drop out. One common problem is people beginning their programs exercise too strenuously at first, which results in painful recovery and decreasing motivation. It is important that any exercise program be launched under the guidance of a physician. This will include a pre-exercise screening to make sure the patient is not risking injury.

Once cleared, there are many ways to obtain the necessary exercise. Patients should choose a form of exercise that is enjoyable, fits with their lifestyle and is effective. Popular forms of exercise include yoga, aerobics, lifting weights, bike riding, hiking, walking, swimming and many others. Qualified physical trainers are widely available to help people get started after they have received clearance from their physicians.

Abdominal Sit-Ups

Why Is This Exercise So Effective?

This is a sit-up movement that works the abs instead of the
hip flexors. It will work all the major and even the minor
muscles in your midsection in one single exercise.

The standard Crunch only addresses part of the function of
the abdominals. This exercise targets the flexed (arched back)
range of motion of the abs and utilizes the weight of your
entire torso as resistance.

The contraction and tension you can place on your abs with
this simple bodyweight exercise is really quite amazing! It
will help you develop your abs extremely quickly, making it
a perfect complement to the "Metabolic Surge" program.


How To Do It:

Lie on your back on the floor. Roll up a towel or mat and
slip it underneath your lower back just above the waistband
(the size of the towel affects your body position during this
movement - use a fairly large towel).

Your knees should be bent about 90 degrees. Keep your feet
close together and knees fairly wide apart. This prevents
the hip flexors from having a direct line of pull, helping
to minimize their involvement.

Do not anchor your feet or have someone hold them down. This
automatically activates the hip flexors. You will get the
most out of this exercise by minimizing their involvement.

The difficulty of this exercise depends on where you hold
your hands. The hardest position is above your head at arms-
length, then beside your head, then across your chest, then
straight down between your legs or at your sides. Start with
the easiest first then progress to the other positions as
you get stronger.

You are now ready to crunch.

- Keeping your torso straight and stiff, start the sit-up by
tightening your lower abs.

- As you continue up, imagine trying to push your face up
against the ceiling (think up, not around).

- When you reach about 25 to 30 degrees above horizontal,
hold for a second and squeeze hard.

- Keep your back in contact with the towel at all times and
always maintain tension in the abs.

- Lower yourself down slowly and under control. Do not just
drop back to the ground. The negative portion of this
exercise is extremely effective.

Metabolic Surge - Rapid Fat Loss

A Fat-Loss Program That Actually Allows You To Build Strength
AND Muscle? How Is That Possible?

It's possible with a scientifically-designed program that
harnesses and applies the real power of your own natural
metabolism.

With the right training and nutrition, your body is fully
capable of building muscle even when on a fat-loss program.
You see, your body reacts to certain nutrients and certain
training styles in very predictable ways.

By exploiting your body's natural reactions, the right
program not only maximizes the positive fat-burning and
muscle-building effects of Growth Hormone, it also maximizes
the anabolic effects of Insulin while minimizing Insulin's
possible negative impact on fat burning.

It's a combination that has the potential to transform your
body in a remarkably short period of time!

Let me put it this way - if I only had one program that I
could do for the rest of my life, this program would be it.

CLICK HERE right now to learn about a groundbreaking new program that does exactly this!

The Best Exercises You've Never Heard Of

Learn Amazing New Exercises and How You Can Use Them To Squeeze More Results Out of Every Single Rep You Do!


What happens when you work your body with the same exercises or routines day in and day out? Have you tried varying your exercises but just aren't getting anywhere?

You can change all that in a heartbeat with "The Best Exercises You've Never Heard Of." This groundbreaking eBook contains 53 of the most effective, innovative exercises in existence. They work and they work FAST!

Inside you'll learn:

-How you could be BENCHING 30 to 50 POUNDS MORE in a matter of weeks. Discover the secret exercise that shatters bench press plateaus.

-The way to create stunning washboard abs in record time with an exercise that can double and even TRIPLE the tension on your midsection.

-How you can exercise ANYWHERE and still get great results. Learn simple exercises you can do at home with a minimum of equipment that put expensive health club machines to shame.

-A revolutionary new exercise that will literally FORCE stubborn calves to grow. This exercise works the calves through their ENTIRE anatomical range of motion in one movement for maximum results.

-How to rehab or prevent Rotator Cuff injuries with an exercise that combines 3 different strengthening movements into one time saving exercise. It can even help boost your bench press!

-How you can dramatically improve your performance in every sport you do. Add distance to your golf drives, speed to your throws, and power to your hockey slapshot or tennis serve. Unique core-training exercises will help you develop rock-solid abdominals and astonishing midsection power.

-Much more!!


There is nothing as frustrating as spending endless hours in the gym and coming away with little to no results for all your hard work. "The Best Exercises You've Never Heard Of" can help you get far more results without any more effort than you're putting in right now.

The information in this eBook is clear, detailed and extremely useful. The book is packed with more than 200 full-color pictures and videos. There are tricks and tips for making the exercises even more effective, as well as examples of common errors to make sure you're doing every single exercise correctly and efficiently.

I highly recommend this book as a valuable tool for your training success.

John Woon

Click the following link to learn about how you can use these powerful exercises to take your body to the next level.

CLICK HERE for details now!

Testimonials:
Dear Nick:

I thought the book was awesome! Some of the exercises I have tried were great...in particular the ab exercises. They really targeted my ABS like no other ab exercises I've tried. I am a natural bodybuilder and I have performed numerous exercise variations. These exercises were new to me and really isolated the specific muscles. Great job...great book!

Thank you,
Georgette P.

"The Best Exercises You've Never Heard Of" should be renamed "The best thing that ever happened to me". I've worked out off and on for the last ten years but couldn't get to next level. Inserting these exercises into my routine periodically has done it. I'm now hitting new levels for first time in years!

"The Best Exercises you've Never Heard of" is the best best hands-on guide to exercises I've ever seen. The detail into how each exercise is done is second to none. Try to find a store bought book that even comes close - I dare you! After getting this book you'll want to kick the authors a-- for sending you into a new hemisphere of muscle growing pain!

Al Hargest

"The book was delightful to read! There are some very useful exercises there for all trainers. This is probably the best book I have read in over 20 years on bodybuilding. You mention 7 years as a trainer but my point is, it is not the length of time but the knowledge gained and what you have many with over 30 years experience will not have worked out.

I have been training for over 20 years have read many magazines but the information in your book really has fascinated me. This is from a man who thought he knew it all.

Is there a follow up due?"

Naghman Moghal