Here is your newest issue of Fit Physique.

I hope everything is going well. I apologize for the lateness of this issue. I've been putting the finising touches on my low carb cookbook.

I also have something new in store for the newsletter, hopefully by next issue.

First off, 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/whey-report.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 to past issues of Fit Physique.

Now, besides running the site, I've been on my bike a lot. This year's MS 150 charity ride is now only three short months away - September 18,19 2004. I've been up at 5:30 and out on my bike every morning this week. I don't know what it's like where you are, but it's been very humid here.

I'm looking forward to this year's ride. It will be my 11th year participating and it gets bigger and better every year. I can't say enough about the volunteers that put this together - absolutely amazing.

Yes, I'm still fitting in my workouts. You could say I have a pretty full schedule. Of course, for the next few months, I won't be hitting my legs nearly as intensely as I do the rest of the year since I'll be riding my bike 100 plus miles per week.

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

Mental Tips on Getting Started

1. Determine the reality of your current situation. Be honest with yourself about where you are and how far you have to go.

2. Figure out the things you are doing now that you would not have gotten involved with, knowing what you now know? Examples are smoking, drinking sugar laden soft drinks, junk food snacking late at night, spending most of your time on the couch, etc.

3. Do a complete and honest analysis of youself and your skills regarding health and fitness. What do you do well? Where do you need to improve?

4. Determine a measure that you can use to gauge your progess.

5. Set specific goals for each day, week, month of what you need to do to move yoruself toward your goals and discipline yourself to accomplish these small goals that will lead you to big rewards.

Quick Take on the Cab Controversy

Lately, there has been a lot of back and forth about the positives and negatives of eating a low carb diet. Please, don't base your decision on whether it's right for you from what you hear in the major media. For that matter, don't base any decisions on what you hear in the major media but that's another story.

Recently, I read the following quote, "These Atkinesque diets urge people to eat endless amounts of meats, eggs and cheese, but tell dieters to steer clear of any bread, pasta, rice or juice."

And therein lies the biggest misperception of low carb diets. In fact, calling it a low carb diet isa misnomer. The purpose of these diets isn't to eliminate carbs from your diet. Diets such as Atkins are more accurately described as eating the exact amount of carbohydrates each day that is the appropriate amount for your specific body that allows you to keep off fat gain.

There is a big difference between that description and calling it a low carb diet that says you basically shouldn't eat carbs. Yes, on a low carb diet, you should pratically eliminate carbs for about two weeks (20 grams or less per day) and then gradually add back carbs to your diet until you find the right amount specific to you. And in fact, Atkins has you eating salads from day one.

For some people, 100 grams of carbs a day may be right for them while others may be able to eat 400 carbs in a day and still considered to be on the Atkins diet. The Atkins diet is actually a person specific diet with regards to carb intake. Of course, the type of carbs you eat is also very important and something we can explore in further detail in a later issue.

1 - "How Far You Go Depends On How Hard You Work"

Are you frustrated with the lack of progress you've been getting from your workout routine lately? Do you wonder how all those people in the magazines do it and how come you can't?

What's the magic secret that they hold that will unlock the key to your rapid tranformation?

It's really so simple, you won't believe me when I tell you. But to be fair, I'll tell you anyway, and you can make up your own mind. :-) Of course, you may have already figured it out from the title of the article anyway, huh?

When you boil it all down, that's what you are left with..hard work. I want you do try an experiment. The next few times you go to the gym, stay aware of your surroundings. Keep an eye on everyone else as they work out. What do you see?

I'll take a guess at what you won't see (unless you are working out in one of the few hardcore gyms left). You most likely won't see anyone doing free weight squats (especially not the 20 rep squat routine). You also won't see anyone doing free weight deadlifts.

Heck, in most gyms, you won't even have a power rack for doing squats or a place to do deadlifts. And yet they are the two most productive exercises you can do for both building muscle and burning fat.

What kinds of exercises are they doing? Lots of arm work, leg extensions, leg curls, cable work, etc. The easy stuff, relatively speaking..but definitely not the stuff that changes your body.

Sure, there are the blessed few who seem to transform not matter what exercise program they are on, but for most of us it requires hard work and dedication.

Weight training is not easy. It is challenging and rewarding but don't kid yourself, it's not easy. And most people don't want to pay the price to get the rapid results they are looking for.

Don't be one of those people. Your mind is so much more powerful than you give it credit for - You are so much more powerful than you give yourself credit for.

Weight training is more mental than it is physical. Without making up your mind to lift a weight, you can't lift it.

You have to make the mental decision to work hard, to do three more reps when your mind is telling you it's time to pack it in and grab a cold one. Those are the reps that count.

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

- Achieve Your Physique Goals

Did you reach your physique goals for 2003? If not, why not? And if you did, do you want to take your progress even further?

Now is the perfect time to check out Fit Physique. Start 2004 off right and make sure you achieve your goals. Don't let another year go by wondering what happened. 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