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Hi,,

1 - Thank You

2 - Fitness Forum is live -

http://www.OnlineFitnessForum.com

3 - Less Fat, More Muscle

1 - Thank You

First of all, I want to thank everyone who took the time to fill out my brief survey and submit a testimonial. You've come up with some great stuff and I appreciate all the kind words, so thanks! If you haven't gotten a chance to fill out the survey, or didn't see the last issue, just go to

==>> http://www.buildleanmuscle.com/icsurvey.html

Thanks,

2 - Fitness Forum Is Live

If you haven't yet been to the fitness forum, go check it out now. Over 140 people have registered so far.

I'm hoping it will become a real community where we can all share tips, ideas and our progress, as well as keeping each other motivated.

Go check it out and register now!

http://www.onlinefitnessforum.com

3 - Less Fat, More Muscle

Not only will training with weights add muscle to your body but it will help you burn fat too. How so, you ask?

First of all, you will burn calories during the actual workout, much like you would while doing aerobics.

Secondly, unlike low intensity, long duration aerobics, weight training revs up your metabolism so that you are burning more calories for up to 39 hours after your workout! You burn calories even at rest!

Okay, so that's two great fat burning reasons to lift weights.

Here's another, probably the key one to melting away body fat and keeping it off. For every pound of muscle you add to your body, your metabolism cranks up and you burn more calories each day. How many is still open to debate but your metabolism does increase so more calories are burned when you aren't doing a thing.

What does that mean? Well, let's say your body burned 2,000 calories a day before you started your weight training routine.

Let's fast forward. You've been weight lifting now for about 6 months, you've added a good solid 10 pounds of muscle. You look better, you feel better, you have more energy.

In addition to all of that, your body may be burning 2,200, 2,300, 2,400 calories ore more per day.

Put another way, you can continue to eat 2,000 calories a day and you'll lose about 1/2 to 1 pound of fat per week without doing anything else.

Or, you can start eating more each day and you won't put on fat!

Training with weights is the key to dramatically changing your body.

It is also the only way to make sure that you don't become a statistic.

In other words, weight training will help make sure that you don't become one of the 95% plus people that loses weight only to gain it back and more.

If you've been reading this newsletter for any length of time, you know I'm a big believer in intense training and going to failure on your work sets. Here are a couple of key points that are an important part of making progress this way, but are rarely discussed.

First is making sure your sets last long enough. Arthur Jones recommended that people use (most of the time) 8 - 12 reps per set. However, he also recommened a 2 second up and 4 second down cadence. For 8 reps, that would mean that your muscles are under tension (ie, working) for a good 48 seconds.

Most people use a typical cadence of movement in which they complete a rep in 2 - 3 seconds which would translate into a time under tension for 8 reps of only 16 - 24 secondss.

Now, I'm not saying you have to do each rep in 6 seconds. While I do vary my rep tempo from time to time, I am most comfortable doing "natural" reps without momentum, which take me 2 - 3 seconds. Thus, I usually do higher reps to get more time under tension, or I add end of set techniques like partials, rest/pause and drop sets.

Another key point that's talked about even less often is what's done with the all important last rep.

Arthur Jones, inventor of Nautilus, pioneered the concept of training with 100% intensity, ie, training to failure. And this is an extremely important part of your routine if you are interested in building muscles as quickly as possible.

However, as others caught on to Arthur’s effective training ideas and the training to failure concept became more widespread, an important piece of advice by Arthur was forgotten. Arthur suggested that people go beyond failure.

And I’m not talking about some of the more popular high intensity techniques available today such as rest-pause, forced reps, drop sets, etc. I’m talking about a very specific way of training to failure that is very effective for building muscles.

Arthur Jones suggested that once you could no longer complete another repetition, you should continue pushing or pulling on the weight.

Obviously, on certain exercises like squats or bench presses, you either need to work in a power rack with safety pins or have a very good spotter.

Let’s use the bench press as an example of how to use this bodybuilding technique for building muscles. Most people, when they start a rep and get stuck near the bottom, they drop the weight against the safety pins or have their spotter help rack it. Instead, you should continue pushing against that immovable weight for as long as you can, most likely for five to ten seconds or so.

On barbell curls, you would most likely come to a grinding halt about two or three inches into the rep, when your arms are slightly bent. You know you won’t make the rep but you continue to pull on the bar for as long as you can before finishing the set.

Now's a great time to grab From Fat to Fit...Fast! so you can start off 2007 with a mass building bang! Check it out at

==>> http://www.fattofitfast.com

No BS, No Excuses,

Gregg Gillies

http://www.OnlineFitnessForum.com

http://www.fattofitfast.com

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