Here is your newest issue of Fit Physique.

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

Also, there is a link at the bottom to past issues of Fit Physique. There are about 30 issues online now.

If you didn't get to read this from a recent issue, please take a couple of minutes and do so now. It's important. http://www.buildleanmuscle.com/blog.html

And I'm about to sweeten the pot greatly. I'm adding more great value to this proposal. I just finished my latest ebook and you can get it for f'ree while helping thousands of people that suffer from the devestating disease multiple sclerosis.

The book is "Low Carb Lifestyle - The Recipes". It contains over 300 fantastic low carb recipes (200 pages worth) for you to enjoy.

I will be selling this in the near future but for now you will get it for f'ree if you purchase either Fit Physique http://www.buildleanmuscle.com/fp.html or The Skinny Guy's Guide To Building Mass Fast http://www.buildleanmuscle.com/gain.html

This is in addition to the other bonuses I've thrown in. Go to the link above to read the story. And $6 of each purchase will go to charity - see the story above! :) I want to thank all of you who have already taken advantage of this. If you take advantage of this offer, or already have from the previous email, send me your CLickbank order number and I will get send you this new book.

Okay, on to the articles - one for fat loss and one for muscle gain.

The Key To Losing Fat and Keeping it Off

I've said it over and over and over again that the key to losing fat, rehaping your body and keeping the fat off is weight training and not aerobics. This viewpoint has been confimed by a new study in The Journal of Anthropological and Applied Human Science.

The study compared three different groups - a non exercise control group, an aerobics only exercise group and a group that combined aerobics and weight training.

As I would expect, the aerobics and weight training group lost significantly more subcutaneous abdominal fat and viceral fat (the deeper fat within the abdominal region) than the other two groups.

If you only perform aerobics in your fat loss program, at least half of your weight loss will be muscle. This will slow down your metabolism, which will make it progressively harder to lose weight and will eventually contribute to you putting that fat back on and more since your body will be less able to handle calories efficiently.

Weight training will boost your metabolism since muscle is metabolically active. For each pound of muscle you add to your body, you will burn an additional 35 to 50 calories a day, while doing nothing! This makes it much easier to keep the fat off once you lose it.

In addition, with aerobics only, unless you are genetically blessed, you will just end up with a skinny fat look once you lose weight.

Want an effective and convenient, yet short, cardio routine? Try jump rope. Yes, you can get a better cardio workout and burn more calories using a simple jump rope than you can from the equipment in your gym that cost thousands of dollars.

Jump roping works every muscle in the body, burning more calories than most lower body dominant exercises such as steppers, bikes and treadmills.

Try to stay away from very hard surfaces such as concrete. Here's a beginner routine that you can try out. A future issue will include a more advanced program.

Do a 5 minute warm up of walking or walking in place.

Perform 1 minute of skipping

1 minute of rest

Repeat this 1 minute on/1 minute off routine 4 more times for a total of 5.

Add one set per week for about 4 weeks and then we'll get you to a more advanced routine.

Get Growing Again - Quick Tips for More Muscle

Breath

You most likely have heard about it but have you ever really given it 100% effort for 6 to 8 weeks? I'm talking about super setting high rep squats and dumbbell pullovers. It's still the best way to pack on mass fast.

If you really want to grow, give it an honest try. Do heavy 20 rep squats with at least three deep breaths between each rep (you'll be doing more automatically about halfway through the set).

When you're finished, crawl over to a bench and do a 20 rep set of pullovers. Don't worry, you can use a light 20 pound dumbbell. Just concentrate on breathing and getting a nice stretch at the bottom of the rep.

Eat More Fat

Yep, eat more fat. And I'm not talking a low carb diet for losing weight. Essential Fatty Acids are extremely anabolic and increase your testosterone levels. Studies have shown that low fat diets (less than 20 percent of calories coming from fat) show lowered testosterone levels. Get yourself a good EFA supplement.

Extend Your Sets

Let's face it, most of the sets we do last about 8 to 15 seconds of actual work time. This isn't enough. Don't like high reps? Try drop sets or supersets to increase your muscle's time under tension. Unless you are a genetic freak, your muscles aren't getting enough time under tension with the typical one second up, one second down six to eight rep sets that most people do.

Eat More

Sounds obvious, right? You'd be amazed how many people complain about not being able to add muscle and they are only eating two or three meals a day and only getting about 2,000 calories a day.

This isn't going to cut it. Your body needs more calories to grow. This doesn't mean stuff your face with junk food but make sure you eat six high quality meals a day with a good does of carbs, protein and essential fats.

If you are skinny and find it very difficult to gain weight you can start by multiplying your bodyweight by 20 to get the number of calories you need to eat in a day.

Now go take advantage of the deal above. We all win. :-)

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. 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