p>I hope everything is going well.

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 to past issues of Fit Physique.

BRAND NEW! I got together with my pal Duncan Carver and we are launching a new forum. I'll be moderating under 'buildleanmuscle' You'll see me on the boards daily and it will be a much easier way to get hold of me than email. Go sign up now, send me your info and I'll send you an unadvertised f'ree bonus for doing so. Check it out at www.mebodybuilding.com . I hope to see you there!

Also, don't forget to go to http://www.buildleanmuscle.com/three-questions.html You'll see the details there. The questions I've gotten so far are great. Keep them coming.

Last issue we talked about the changes I would be making in my routine, now that I'm not riding 100 plus miles a week to train for the MS 150. Specifically, we went over my goals and my nutrition plan of attack. Remember, the point of sharing this information is not just to tell you what I'm doing now. It's so that you can learn and apply the information to your own workout program.

This issue we're going to go over my training program. Again, with all the cycling out of the way, I am looking to build some muscle over the winter. I need to be careful not to add too much fat.

For my legs, which haven't gotten much weight,work over the last couple of months, I'm going to keep things simple. I'll be sticking with just squats and working them twice per week - Monday and Thursday. 5 sets of 5 reps with only 1 minute rest between sets. Keeping the reps low will help me add weight back rather quickly and help keep my form sharp. Only allowing 1 minute between sets will help cardiovascularly and prepare me for a later switch to higher rep (15-20) sets.

In order to make the adjustment to squats again, I'll be starting relatively light and adding five pounds to the bar each workout. While I could do more, I want to get some momentum by having a number of workouts where I can complete all 5 sets of 5 reps. When I can no longer get 5 reps on the final set, I will switch to a new routine.

I'll also be performing power cardio (high intensity interval training) three days per week. Power Cardio will -

1 - Burn more calories by elevating your metabolism so you lose fat faster

2 - Increase your power

3 - Increase your speed

4 - Increase your endurance

No matter what your fitness goals, power cardio is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.

You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.

Don't continue doing endless hours of aerobics that aren't helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training.

If you want to build muscle, lose fat and get fit fast, you need to add power cardio to your program.

Luckily for me, I have a hill just down the road that is perfect for interval training. I jog over to the hill.

This takes about 4 - 5 minutes and serves perfectly as my warm up. Then I sprint up the hill to the top. This takes me about 15 - 20 seconds. I turn around and walk back down, which serves as my rest interval. I then repeat for a certain number of intervals and the jog (or walk) home serves as my cool down.

Next issue we'll cover my upper body routine in detail, as I am incorporating new twists and techniques that I want to share with you.

RESOURCES: Check out these resources to help you reach your goals. Fitness Resources

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

Top supplements at the lowest prices -
http://www.buildleanmuscle.com/supplement-page.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.html

Until next time

Yours In Fitness,

Gregg Gillies

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.html

Until next time

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email