Here is your newest issue of Fit Physique.

I hope everything is going well.

ANNOUNCEMENT - The new ebook Low Carb Lifestyle - The Recipes is finally here! Over 300 delicious low carb recipies - check it out here - http://www.buildleanmuscle.com/low-carb-recipes.html

I want to thank everyone who has purchased either Fit Physique or The Skinny Guy's Guide To Building Mass Fast since I announced the charity drive a couple of months ago.

If you are new, or not sure what I am talking about, please take a moment and check out http://www.buildleanmuscle.com/blog.html It's for a great cause.

Check out your f'ree bonuses at http://www.buildleanmuscle.com/bonus-reports.html

More f'ree stuff is coming as soon as I get a break in my schedule and can get them online.

Also, there is a link at the bottom of this email to past issues of Fit Physique.

I know all of you are from all around the world. Well, I'm in the Northeast, USA where we got over a foot of rain in one day last week. And let me tell you, about a foot of that ended up in the basement. What a mess. Even so, I still didn't miss a bike ride. Only 2 months left until the MS 150 Charity Ride.

Thanks for sticking with me through my update. Now let's get to the next issue.

3 Month Cardio Fat Loss Plan

Month 1 (4 - 5 workouts per Week)

45 minutes to an hour at 60-70% of Max HR (3-4 times per week)

Interval Training Session (Once per week) Perform the interval session as follows -- 4 minute warm up -- 20 seconds all out followed by 1 minute at easy pace Perform 8 "reps" 4 minute cool down

Month 2 (4 - 5 workouts per week)

60-90 minutes per workout at 60-70% Max HR

Month 3 (3-4 workouts per week)

Interval Training 4 minute warm up 30-60 seconds all out followed by easy recovery of 30-60 seconds Start with 4-5 "reps" and work up to 8-10 4 mintute cool down

I received an email the other day from someone who was thinking of investing in one of my books. He wanted to know how much he would have to spend on supplements if he made the investment.

This shows to me what a wonderful marketing job the supplement companies are doing. You see, you don't need supplements to reach your fitness goals, whether it's getting into aerobic shape, losing fat or burning muscle. While I do think the basics are very beneficial for everyone, the rest of the "miracle" supplements you can do without.

Most everyone should include a good multi-vitamin/mineral supplement. After that, meal replacements and protein powders are great for the convenient way they allow us to get nutritious calories, a higher protein intake and make it much easier to eat 6 meals a day. Creatine does work extremely well but isn't necessary to use all of the time.

Besides that, you don't need any of the other things to reach your goals. Sure, there are some supplements that can help but if you don't have everything else in place - nutrition, weight training, cardio, etc., the supplements that actually work won't matter.

Even the few effective supplements are no cure-all. Let me give you an example using fat burners that actually work.

Too many people have been sucked in by the wonderful marketing job these companies have done. They've led you to believe that all you nee to do is pop a few pills a few times a day and watch the fat melt away. Believe me, I know. I get numerous emails from people who don't want to start any program until they have their trusty fat burner.

Ah, if it were only that simple. Unfortunately, it is not.

Let's start with the basics. A pound of fat contains 3,500 calories. So in order to burn off one pound of fat, you must create a calorie deficit of 3,500 pounds through a combination of exercise and nutrition.

Studies have shown that restricting calories too much (1,500 per day and lower for an extended period of time) will lead to loss of muscle (which slows down your metabolism), bodyfat storage (due to the starvation mechanism kicking in), and a lower resting metabolism, which just compounds the problem, leading to a downward spiral and the inevitable rebound effect, where you gain back all the weight you lost and more.

What does this mean? It means that through nutrition alone, you most likely won't be able to creat a caloric deficit of more than 500 calories a day, which equates to a pound of fat loss per week. You may be able to burn off another pound of fat per week through exercise.

Fat burners (the one's that actuallywork) can boost your metabolism. As an example, a study done a few years ago, showed a fat burner that increased the resting metabolic rate by 4.1%. This is actually a good number. However, the resting metabolic rate of the participants was 1,399 so it increased that number to 1,451, or 52 calories a day.

At that rate, every 69 days, you'd lose a pound of fat from the fat burner. That's, of course, if you were not eating too much. Let's say you were burning off exactly what you ate. You then added the fat burner, but also added a large apple to your daily nutrition plan. You'd completely negate the positive effects of the fat burner.

Do the high quality fat burners work? Absolutely. Are they the key to fat loss? Not by a long shot. They can help jumpstart a sluggish metabolism, they can help you shed those last few stubborn pounds, but they are no miracle cure.

When combined with a well formulated weight training, cardio, and nutrition plan, a fat burner can help you get results.

However, you must work out with weights, develop a good nutrition plan, and combine them so that you are burning more calories each day than you are taking in, and you will lose weight.

RESOURCES: Check out these resources to help you start 2004 right. Fitness Resources

Check out Fit Physique - http://www.buildleanmuscle.com/fp.html

"The book is outstanding. Great reading."

Mike Westerdal, CPT
Critical Bench, LLC

"Gregg's entire book is awesome! It's filled with some of the best information you will find about losing fat and looking great. How could it not be? Gregg is one of the brightest fitness professionals I've ever had the pleasure of knowing. Be sure to check it out "Fit Physique" at: http://www.buildleanmuscle.com/fp.html"

Jim Labadie, Certified Personal Trainer
www.yourfitnesscoach.com

It not only gives you a direct roadmap to help you gain muscle, and burn fat fast it also provides you with non-hype based, proven fitness information that you can apply in many fitness arenas.

Check it out at:http://www.buildleanmuscle.com/fp.html

For all you skinny guys, you might want to check out The Skinny Guy's Guide To Building Mass Fast at http://www.buildleanmuscle.com/gain.html

Remember, Fit Physique is your newsletter and buildleanmuscle.com is your site. I welcome all feedback, questions, and comments. Let me know what you like, don't like and want to see in the future.

http://www.buildleanmuscle.com/about-me.htmlUntil next time

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email