Here is your newest issue of Fit Physique.

I hope everything is going well.

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I have two articles for you this week.

Get Fat

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. In addition, it has myriad health benefits, including being good for your heart.

Good fats include: polyunsaturated ( especially Omega-3's), such as those from fish and nuts, as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.

Bad fats include saturated fats from things such as animal and coconut fats. Then there is the worst kind of fat the man made kind, trans fatty acids which can be found in our typical, of no redeeming value, junk foods such cookies, chips, fries and margarine.

Limit, if not stay completely away from, the bad fats and try to get about 30 - 35% of your calories from the good fats.

"Studies show that higher-fat diets make more sense for fit people than low-fat diets," says Liz Applegate, Ph.D., author of Encyclopedia of Sports & Fitness Nutrition. "In one study, endurance athletes ran up to 24 percent longer before they fatigued when they ate a diet that was above 30 percent fat compared to one that was below 20 percent," she says.

More importantly to most readers of this newsletter, researchers are now beginning to realize the fact that a nutrition plan high in the good fats helps the body to burn fat. Omega-3 fatty acids increase the size of your cells' fuel-burning furnaces so your metabolic rate rises and you burn more calories every minute of every day.

Omega-3's also help your body's sensitivity to insulin. This helps your body store less fat. In addition, the fat you do store is more readily and easily converted into energy and burned during activity. This keeps your blood sugar levels stable and keeps you away from those famed sugar crashes and cravings and irritable mood swings.

Another important exercise effect is that Omega-3's also help your body produce testosterone, the hormone responsible for building new muscle. The late Dan Duchaine has called the essential fatty acids the most anabolic legal food supplement one can take to build muscle.

Of course, more muscle equals more calorie burning equals less body fat.

Fat can also help you recover from your workouts. Vitamins A, D, E and K are fat-soluble and are very important antioxidants in the muscle-building, bone-repairing category.

As I mentioned above, fat also helps your heart. Omega-3 fatty acids and monounsaturated fats help lower bad LDL cholesterol and help prevent blood clots, making your heart able to do it's job with less stress.

On a personal note, I suggested my favorite essential fatty acid supplements to a friend of mine recently who has always suffered from high cholesterol, despite working out five plus times a week and eating a very healthy diet.

I'm going to quote the email she sent to me. I love getting stuff like this.

"I was at a demo this morning, from 10-2, and it was at a gym that was having a members appreciation day, so they had other tables set up.

This guy who had a table next to mine was doing blood pressure tests and cholesterol tests.

When it slowed down and bit he asked me if I wanted my cholesterol done. I told him it would probably be pretty high, it's been over 230 for the last few years.

I told him about the marine oil supplements I was taking and told him I have been taking them only about 7 weeks or so, and he told me he'd check my cholesterol, to see if the supplements are bringing it down any.

I got a reading of 150!!!

He thought maybe he did it wrong, so he did it AGAIN, on my other hand, (pin prick and blood taken) and it read 150 AGAIN!! Exactly!

He got all excited and asked me for the n3inc website!

I told him I have not changed my diet OR exercise -- the only thing I am doing different is taking ResQ 1250 and ResQ LDL-X.

I hear testimonials like this time and time again from people who take these supplements. The website address is www.n3inc.com .

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2 - Max Out Your Mass and Strength

Most of use were taugh to warm up over several sets while decreasing the number of repetitions.

For example, start with a set of 15-20 reps on the bench press, add weight, do another set of 10 - 12 reps and possibly even a third set of this number.

Finally, the work begins and you add weight for a fairly hard set of 8 - 10 reps. Increase the weight for a hard set of 6 - 8 reps and possibly one last hard set of 5 - 6 reps.

Here's the problem I have with routines like this (which is most routines). You're working hard enough on the warm ups to begin wearing yourself out, yet not hard enough to have a positive impact on your progress, ie, strength and muscle mass.

Your warm up should be designed to do just enough to prevent injury and allow you to work out as hard as you can with the heaviest weight possible for your working sets.

If you workout in the manner I described and you switch to warming up just enough, you'll find yourself lifting heavier weights for more reps than you were previously using.

This may take some experimenting but here are a couple of examples to give you an idea.

Let's say you want to use 225 pounds on your working set of bench presses. Start out with a very light set of 8 - 10 reps with 100 pounds, then do 3 reps with 145 and another 2 reps with 190.

Rest a minute or 2 and then do your work set with 225.

Those 3 warm up sets are done without any rest, except the time it takes to change the weights on the bar.

Let's say you want to Squat with 300 lbs. Do 8 - 10 reps with 135, followed by 3 reps with 205, 2 reps with 255 and maybe 1 rep with 275. Rest a minute or 2 and then do your work set with 300 lbs.

Again, you'll need to experiment with what it takes to get you physically and mentally prepared for your work set but try using this warm up method and see if your top end poundages don't improve.

To sum up, do minimal reps on the warm up sets, don't rest between warm up sets, and then go to your top weight on your work sets.

RESOURCES: Check out these resources - Fitness Resources

- Achieve Your Physique Goals

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

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email