There are golden fitness rules and there are ‘crazy fitness rules’.  The crazy ones can be eliminated right now.  The golden ones will give you success. Check out 21 below that are just about useless…

Just say NO to Gadgets...

There are many fitness ideas out there today and a lot of junk on the internet. I occasionally even hear crazy things come out of some personal trainers mouths. Here are 21 mistakes that you should avoid at ALL COSTS if you want to get in shape…

1. Doing too much cardio
2. Not lifting enough weight
3. Not lifting weights at all
4. Eating too much crap
5. Participating in “restriction” diets…aka low carb, low fat, etc
6. Not eating enough to support muscle recovery and energy levels
7. Dehydration
8. Not staying committed to the training process
9. Sticking with the same workout for months or even years
10. Long, slow cardio sessions instead of intense conditioning intervals
11. Using machines and single joint movements instead of complex, multi-joint free weight and body weight exercises
12. Not getting enough sleep
13. Reading while performing “conditioning” workouts on the bike…if you are reading, you are not working hard enough
14. Training every single day without recovery days
15. Not working on mobility…if you can’t move, you can’t train properly
16. Not properly stretching or foam rolling after a training session
17. Trying to do everything on your own (hire a trainer or work out with a friend)
18. Training sessions are too long, rest time is too long. Unless you are training for absolute power, you do not need 3+ minutes between sets…Get into the gym and kick butt for 45-60 minutes and leave.
19. Bringing your cell phone to the gym. Get over yourself. Unless it’s an emergency you are not that important
20. Not eating enough fruits and vegetables
21. Too much focus on the scale. Focus on your clothes, body fat percentage, and how you feel

In order to really get fit, in shape, and feeling great you MUST perform strength training workouts, eat a balanced nutrition plan with plenty of fruits, veggies, lean meats, natural protein sources, whole grains, and tons of water, and skip the cardio and replace it with high intensity interval workouts such as sprints, jump rope, hill sprints, or interval runs.

Train hard and smart,

Callie Durbrow, Boston personal trainer

Ladies Only Fat Loss Advice – Learn about weight loss for busy ladies and everything you need for a new sexy body!

A New Phenomenon? Or A Smart Evolution?

Ok, its HUGE – The NEW Apple iPad has been unveiled and it looks like a new category of ‘gadget’ is about to explode onto our lives.  But I bet it will soon become common to all of us and eventually we’ll wonder how we lived without it? Right?

So what can we learn from this new Apple release and apply it to our goals for fat loss, six pack abs, body transformation and lean muscle gain?

Well very simply its understanding the need to evolve from already solid foundations to guarantee growing improvement and continual results.

You see Apple know they have the best products, they know that by and large their way of doing things is infinitely smarter and ‘more user friendly’ and in turn they don’t just settle but look for major shifts in their results by building on their values and their brand.

In the fitness world there are always new ideas and new fads – the late night tv gadgets being some of the very worst.  But when its all broken down there are fundamentals of fitness training that guarantee results and give the person using them the fat loss they need, the muscle they want and the six pack abs they are desperate for.

So what can we learn from this new Apple Release?

It’s all obtained by using what works.  And once you know what works you don’t then go and try something completely different but you move onto similar systems that are an evolution of a proven fitness approach.  Same as Apple, how they are not just ‘shooting in the dark’ but building upon a proven base (the iphone / ipod interface and their millions of users)  – an evolution – NOT a complete change of direction.  Look at how quickly people will be up and running with this new and impressive piece of electronic equipment.  There won’t be a huge learning curve, but the flip side of the results and satisfaction people get will be huge and instantaneous.

Now in terms of fitness we know our fundamentals: We know what works…

Simply:

You need to burn off more calories than you take in

You need to use compound full body exercises to burn the optimal fat.

You need to create hypertrophy to allow muscle growth

you need to challenge your body’s limits to reach new levels of personal fitness.

These are some of the fundamentals – we then aim to build on them. We don’t use them for a while then discard them! No, we evolve with them.

After all, they are proven to give all people using them the results they crave – why discard them?

Then what we don’t do is go and purchase a new ab gadget or sign up for some new ‘wonder fat burning drug’.  The fundamentals are simple and have been proven and stand the test of time, much like Apple’s products (I am not saying all Apple stuff was amazing but at least they thought outside the box BUT could also back it up with results – I use both PC and Mac so I see the merits of both)

And now – as Apple unveils a new ‘category’ of device that will build upon their existing technology and user base ( * they said in the keynote about people being able to already use this new device as it follows on from the iphone and ipod touch which millions already use – smart idea – no need to re-educate – brilliant simplicity)

So in fitness this is the same approach we take as trainers and others take as trainees.

Use what is proven AND Progress by building upon it – using it as your constant foundation.

You know if you read my blog and my newsletters or use my products that I and other smart trainers I respect offer the correct types of training using only what is proven with our clients and customers – AND as we offer new workouts, diets plans, food advice, supplement news and so on we simply expand upon tools, system and products we know work.

In fitness as in life you don’t always need to re-invent the wheel.  No, smart people will evolve and use what is proven to change their bodies and progress along that line of change, knowing a positive shift in the proven is infinitly better and always will be than a huge desperate leap to the next new hype or hopeful gadget that is unproven for a reason.

So Let’s keep on the path to fitness success, body transformation, fat blasting results and all the muscle, conditioning and six pack abs results we want by working with the awesome tools and the new, better or modified versions of these tools.  And like Apple lets evolve towards greater success and not take blind jumps into the unknown – because when results are required we need to be smart.

Hope to see you soon either in classes or chat to you on the blog.  take it easy people.

And if you get an iPad – let me know how this blog looks on it!

Supposed to be a beautiful screen – I don’t even doubt it.

If you follow these 7 rules, you will lose belly fat, simply because your entire body will be burning fat at all times.

There are 7 Fundamentals for women to lose fat and transform their bodies - Callie tells you all 7...

Read each one, its not complicated – its proven and it is easier than you think.  This is your simple road-map to real results and a fat loss, lean muscle, tight hips and firm body COMBINATION!

1. Strength Training- the BEST way to change your body composition and boost your metabolism so that your body is a fat burning machine, burning fat optimally at all times.

2. Interval conditioning- skip the boring, slow cardio and rev up your metabolism and fat burning capabilities with interval work such as sprints or jumping rope. This type of training creates a metabolic effect that will allow you burn calories at the workout rate for up to 36 hours post workout.

3. Eat breakfast. Skipping breakfast slows the metabolic process down and you will not burn calories at rest as quickly as you should. It can also lead to over eating later in the day. Have a combination of complex carbs and protein and you will feel energized and full.

4. Drink plenty of water. Figure out your body weight (pounds) and drink 1/2 of that in ounces. Staying hydrated keeps your metabolism going and also helps prevent fluid retention.

5. Perform multi-joint movements when strength training. Squats, lunges, pull ups, push ups, and Kettlebell movements are the best for fat loss. You will rev up your metabolism, develop lean and toned muscles, and burn a ton of calories both during and after the training session. Avoid machines and isolated movements if you want to kick that extra belly fat (especially around the middle).

6. Don’t obsess over the scale. Weigh yourself once a week if you have to. Otherwise, just stay away. Focus on your physique, how your clothes feel, and your body composition. Get your body fat percentage tested every 6 weeks if possible. This will ensure that you are losing the right kind of weight. The scale cannot tell the difference.

7. Eat every 3-4 hours. If you starve yourself and restrict calories, your body automatically slows down and you will not efficiently burn fat. Fuel the fire (your metabolism) every several hours with quality foods such as fruits, veggies, lean protein, low fat dairy and healthy fats including nuts and avocados.

Losing body fat (in most cases, belly fat) is a complete process. You must strength train, eat properly and at the right times, perform high intensity interval conditioning, and drink plenty of water. If any of these pieces of the puzzle are lacking, you progress will suffer.
You cannot lose fat in just one spot, but for many women the excess fat lies around the middle of the body. If your body becomes efficient at burning calories while you are NOT working out, you will see drastic changes in your overall composition. Follow these 7 tips and remember that it’s a long term process, not a quick fix. Anyone can lose a few pounds in a week, but to create an efficient fat burning body, you must get in the trenches and do the work.

(*Note from Tris – Callie, SUPERB concise informative post – people, I hope you take these on board as they are the fundamentals – brilliant!)

Ladies Only Fat Loss Advice Here! – Get Flat Toned Tummy Muscles & The Body Makeover You Dream Of – Female Weight Loss Advice Right Here!

For lean muscle mass we'll always train HARD!

We all know – and those who are unsure can now rest in satisfied confirmation – that your time spent lifting that next lung-busting heavy weight is always going to reap serious rewards in the stimulation of new lean muscle.

I love all forms of ‘fitness training’ – BUT I will never find anything that gives me the thrill of hitting a serious, old-school weights room with determination and a desire to give my body a workout that will have my muscles admitting they’ve been ‘schooled’ as I finally crawl out. We all love those workouts and thank goodness the ‘real deal’ in training will never die…

Let me also add here that I know a lot of us are well aware of the ‘issues’ with over-training.  This is a 4-6 week arm blast workout. I want you to come off it and change up your workout once those weeks are done and obviously – as you normally would – alter your routines to keep that muscle stimulation going.  This is a hard hitting workout but your body will really react nicely with frequent ‘High Intensity’ muscle stimulating exercise.  The thing to avoid is getting into the realm of thinking everytime its gets ‘tough’ a person is treading in ‘overtraining’ territory.  This is wrong.  Variety, change up in intensity and workout stimulation and exercise pattern along with timing patterns and protocols will all be facets you want to use to your advantage.  A proper workout is one that brings into the mix many types of training – don’t get stuck in one mentality or you’ll miss the chance to really keep plateaus to a minimum as well as get the gains you are looking for…so without further ado:

I wanted to offer to you THE workout that has definitely been my main ‘arm workout for size’ since I began really training at intensity levels designed to challenge me like nothing else.

Of course we all have our own personal body part splits etc, but this workout here is focused on ARMS only that can be inserted into your current routine (with a bit of modification) to allow you two GOOD HARD DAYS attacking those guns.

I hope you like it and I hope it gives you a nice plateau destroying explosion and a new workout tool to add to your no doubt impressive current routines.

Check it out here and all the best to you – train hard.

The Secret Underground 2 DAY Bigger Arms Workout – GunShow!

The Secret Workout For Bigger Arms

Hi people.

Right, well here is a little something for those of us who actually enjoy the pain of training our arms.

Now before we go on I’ll say that of course the right way to train is full body and here I’m not showing other body parts but simply an arm routine that has been my main workout for arms (revolving on and off over the years to aviod stagnation and excessive plateau effect on my results)

This workout is one that I show to a lot of clients who want a new take on arm training. So I hope you like it, I hope you realize it can be inserted into your current program – maybe you need to alter a few things but it is worth it.

So the workout has two main arm days per week for 6 WEEKS.

I trained arms on Tuesdays & Fridays (The rest of the workout that you can actually follow with your own workouts is – MON (legs & Shoulders) THUR (Chest & Back).

Now for all body parts I did five (four for beginners) different exercises.  (I show four exercises here – add the extras from your own arsenal)

So for this arm routine here’s how the TUESDAY workout looked.

***Abs were performed on M/W/F (or sometimes just Tues/Thursdays with my Ab insertion Workouts From Abmetrics2.0 – The Six Pack Abs Blueprint. – to give me a serious fat blasting direct six pack abs workout to add into the mix…

TUE

Superset/back to back exercises for Tri & Biceps.

1)Tri Cable Extension 5 sets of 8-12reps (12,10,9,8,8)
2)Bicep Preacher Curl

*So you do one tricep extension immediately followed by the bicep preacher curl THEN 1-2 mins rest and stretch. REPEAT …. (this is the pattern for all supersets pairs.)

3) Close grip Bench Press
4) Seated alt Dumbell Curls

(same reps and rest)

5) Tricep Skullcrushers with ez bar
6) Bicep Barbell Curl (olympic bar)

7) Tricep Dips to failiure on each set
DB Hammer Curls

Phew! Greatest pumps I still have ever got. Period. (I do five exercises so add a couple more – finishers in this format for 9 & 10)

Incredible Arms - No Debate.

FRIDAY:

1) Close Grip Bench Press
2) Seated DB Curls (non-alternating)

3) Cable Pressdowns
4) Cable Curls with ez bar attachement

5) Tricep Dips to failiure
6) EZ curl Preacher Curl

7) Beleive it or not – KICKBACKS! YES! But my version is a real core busting balance version you can find in Abmetrics. It is awesome and a great finisher.
Close Grip Body Weight Pull UPs to failure –

Well guys (and girls) thats it, I’ve not shared this with anyone before but for me it was the absolute pinnacle for me in adding inches to my arms and even though I do not do it all the time and switch it out I absolutely love coming back to it. I hope it isa great addition to your workouts and gives you the pumps that make your eyes pop out and leave you wondering how long your arms will take to return to normal ‘human size!’

cheers people, drop me some comments – I ‘d love to hear any variations you throw in etc.

All the best

Tris

*Oh, don’t worry about forearm workouts here- the stress you put on your entire arm musculature will more than take care of and compensate for not doing specific forearm work. I gained 2 inches on my forearms without doing any targeted exercises for them.

note: Tuesday was a heavier workout load on each exercise than Friday)

*You can also see this workout featured on my NEW fat loss / body transformation Blog over at Manvfitness.com

Ok.  There is obviously major hype right now about the ‘Twilight’ Movies.  Honestly, its not my thing.  BUT I know many family and friends who love it.  And importantly the look of a man who has added 30 pounds of muscle…no matter his age.

On Set Training With Taylor Lautner...

Taylor Lautner deserves congratulations...

For today’s post I thought we’d discuss how a 17 yr old gains around 30 pounds of lean muscle.  I smile as I started my lifting at the age of 17 – a few years ago now!

Obviously its fair to say that amounts of muscle gained will vary.  A guy in his 30′s and 40′s will gain differently to a younger guy like Taylor.  But the interesting thing to point out is the change in training stimulus that allowed – or assisted- in this impressive gain.

Typically us guys will preach all day long about the need for consistent resistance training – our ‘mantra’, with variables changed up like weight, reps, speed and volume.  Fair enough, it does not change.

But what is important to address here is the change of training ‘type’ incorporated to stimulate muscle growth.

In looking at the training regime Taylor Lautner did, and researching this discussion on the web, we can see a selection of specifics his trainer incorporated.

Obviously the first – Lift heavy weights. This is one we all know and use.  With progressive changes in variables.  To stimulate consistent response and growth.

Taylor Lautner Six Pack Abs - A nice side effect of correct training

How about this – Extended Time Under Tension. This is a great one.  We will all benefit from changes in our routine or workout that force us to not just stick to the typical speed of a rep, but increase our muscles’ time under tension from the usual 3 seconds exertion – 2 seconds eccentric etc – to a varied approach – try a session of less reps but TUT (time under tension) of 20-80 seconds.  Now that right there is challenging the muscles.  I recommend and use this approach once every couple of weeks.  Nice way to break up the workout variables.

Workout Change. Now this is a point I really take note on.  When I first started training I followed a workout program for 12 weeks (mail order special!) and saw great gains, but during times when I’ve got stuck (And I have) doing too much of the same stimulating training I can tell I’m not moving forward with muscle gain

I listen to my body and when I feel a need to change I do, but on a more consistent basis I change up the TYPE of workouts.

For example – after this is posted I’m off to do a full-on Intensity Circuit with a mix of body weight and resistance metabolic exercises in circuit fashion.  Honestly, I never used to consider this worthwhile when I was younger but in my first meetings with serious trainers in the gyms I trained at as a 17 year old I always recall the time I stepped away from the heavy weights and added a little workout spice to my program.  It absolutely affected my gains – In a major positive way.  My body and the bodies of my clients over the years have reacted superbly from complete workout change up – particularly the guys (and girls) wanting increased muscle.  So definitely do not neglect slamming your body through a HIIT or Metabolic resistance circuit to ‘shake things up’ – muscle growth will follow.

Stop that Bloody Cardio! – You know I ‘m not a fan of long form cardio.  I even have days where my HIIT pisses me off.  So here’s another option.  Grab a weight you can lift relatively easily – choose 3-6 ‘compound’ exercises (i.e. DB thrusters, Renegade Rows, DB lunges, DB Push Press etc) and perform 20 seconds of one – 15 seconds rest – 20 secs of the next… and so on.  DO 2-3 circuits of this with 2 mins rest between circuits.  That right there is your new cardio!  Nice.  No more long boring sessions.  You’ll hear me go on and on about this…

When all is said and done we can see that Taylor Lautner and his trainer did an amazing job.  Its not a bad thing to give credit where credit is due and 30 pounds gained is a great achievement.

I can tell all of you reading that these sort of gains are not exclusive to millionaire hollywood actors, they are a reality for anyone who wants them.

Taylor Lautner - more mass - 30 Pounds of Muscle to be precise! - credit to ya!

Simply:

Change up your workout!  Yeah – really!

Change up your variables – set count, rep count, time under tension TUT, grip position, compound and isolation…etc

Add new and challenging circuit  sessions

Stop long form cardio

Eat more protein than you are currently and add a protein supplement also!

Use creatine (no loading phases please!)

Rest more than usual

Take a week off every 8 weeks

There’s more but these fundamentals will have you breaking plateaus and transforming your gains like a Taylor Lautner’.  But only even bigger!

*Changing up your workouts is now going to be the consistent variable of your fitness and muscle gaining future.  This factor will NOT change, stagnation is over for you and your routines.

_____________________

*Try this workout for bigger arms – the ultimate tricep and bicep mass workout here….

*Try this elite conditioning circuit workout to enhance lean muscle stimulation – and burn stubborn belly fat….

*The NEw 300 workout for six pack abs and lean mass stimulation….PART 2 here also…

This is a topic I am passionate about.  I have trained many people over the years and the basic principle I use in every session we embark upon when serious fat loss is the major goal is exercises that are structured around short burst exertion.

What do I mean by this?  Well it is simple.

I use forms of exercises that mimic reality.

In our everyday lives we typically are forced to randomize our pace/speed/intensity/rest/exertion and many other logistics.

We don’t spend 30 minutes doing something at full speed then immediately go to sleep etc, no our bodies are constantly in a state of adaption.  We are constantly in periods of short bursts of energy, short rest periods.  We sit – stand – pause for a coffee – head to the store – sit and read and so on…

The reality is that our lives are active (most of the time) and fluctuate between bursts of expelled energy and a rest period.

I structure my clients workouts and our systems around this approach because not only does it benefit us most in daily life because it mimics our real world physical events but it is also proven to be the most productive form of fitness training we can do – if of course our intensity is maxed out during the workouts.

For example, consider the level of fitness needed to play soccer, rugby, football, tennis or any other activity that requires stop-start fitness ability.  It’s immense!

Short burst training incorporate this mentality, again an example is weight training.  Any resistance exercise is performed as a short time exertion (lifting etc) followed by a brief rest and then repeated.  (and I might add that resistance training is the number one way for women to burn stomach fat and tone up – results are phenomenal – don’t ever think if you are female that resistance training will bulk you up and make you end up muscular and ‘manly’ – that is an old and outdated concept and I cover it specifically in another post)

But weight training is not the only exercises philosophy a person training correctly should use, another one that incorporates the ‘stop-go’ effect is High Intensity Interval Training.

I also use HIIT for all my clients because simply put it will burn triple the amounts of fat and can be done in half the time of a typical long duration cardio session.

Again results are incredible and when you train with both resistance training and HIIT you achieve what a lot of people think is not possible and that is rapid fat loss and the type of body they always wanted in a relatively short amount of time.  (of course the extra ingredient of all this is sensible eating and a structured diet – more on that in other posts)

So the successful workout concepts fall into three categories for this discussion.  They are HIIT, Resistance Training & Short Burst Exertion Training. (SBET)

We discussed that SBET is a form of HIIT.  It is also a workout structure that can be performed alone with both body weight and resistance training exercises.  By using specific exercises and changing the timing protocols and focusing on explosive workout structure a training session can be devised that is more SBET than pure HIIT.  Both are great, SBET is just a modified version of the best form of cardio you can do: HIIT.

Either way, if you incorporate these three workout fundamentals into your program you’ll lose fat.  Period.

Short Burst Exertion Training works in unision with HIIT & Resistance Training for real fat loss results!

If you are putting in the time you should really be getting real results from that effort.  And using proven protocols and randomizing your training will yield the successes you crave.

*Try this: A fat Loss Workout For A Friend – A Beginner Fat Loss Workout You Can Try

*The home of body transformation and fat loss advice

*Ladies Only Fat Loss Advice Here! How To Lose Fat And Get A Flat Tummy FAST.

elite training begins NOW!

The Death Finally Of Cardio & Old Style Conditioning

Ok, we could define elite conditioning training as many things from an athlete aiming to complete a marathon and training accordingly to a ‘regular person’ wanting to challenge themselves with a new fitness protocol to move them out of a comfort zone.

This last definition is what I feel the future of real elite conditioning and fitness training should be.  Today people are challenging themselves more than ever.  Ok, we are not all going to be elite olympic marathon runners but the exciting thing changing in the fitness world is that of more and more people seeing the possibilities in front of them that will offer variety, challenge and a level of personal results that  have not been so accessible before.

Training Is Now Challenging Any Person To Test Their Boundaries

Today people want variety in their fitness. I agree, as a trainer, there will always be people who look at their fitness regime as one that requires they get into their gym 2-3 days a week after work and they are perfectly happy following their trainers program that may have them in front of the cardio tv sets on their treadmill and then on to a nice run through the machines etc.  Thats fair enough and not bad at all – not optimal – but not bad.  and congratulations to anyone who gets into the gym in the first place!

But what I’m alluding to here is the growing number of people who know they are capable of so much more and capable of levels of training and stimulating fitness protocols that they are searching out the new breed of fitness training.  Its out there, trust me, and new forms are popping up daily.

Certainly the old guard like weight training, cardio (though not long form cardio please! – read HIIT), circuit training etc are still great, but now the HYBRID forms of training are starting to take over.  Look at cross-fit for a perfect example of the shift in training protocol.

You could say its a return to old school principles and in a way it is, yes.  But its all wrapped up in a new challenging ideology that numerous forms of training can be blended together to offer an elite level workout that any person can succeed in with the right determination and faith in their ability to do this type of training.

A Person Should Continually Challenge Themselves - They'll Be Surprised

All in all I’ll sign of here saying that a person today understands that they can really challenge their bodies and there are tools and systems available to prove people right.

For too long people have only really known or been schooled in the idea of going to the gym, doing the few different exercises sandwiched between some cardio for good measure….

But the shift from the smart people who began moving into properly structured group training classes and circuits is giving way to more and more people realizing that anyone can attempt and succeed in the new breed of fitness training systems coming up….

And in turn really test the boundaries of any persons true fitness potential!

Change It Up To Guarantee The Best Results of Your Life...

more on this coming soon…

Until then try these links to Man Versus Fitness:

*Push Up Challenge Workout For Great Conditioning….

*The Truth About Six Pack Abs Results And Workouts…

*How to get six pack abs with the right workouts…

*Ladies Only Fat Loss Advice Here! Lose Stubborn Tummy Fat Right Now.

You Can't Get new Growth With Stale Programs...

When I first got into fitness at 17 years old, my passion was body building.  Plain and simple.  I had previously been heavily into football (soccer) and other team sports requiring intense cardio capabilities.  But as my interest in bodybuilding exploded I immediately wanted to know why some guys built muscle and a lot didn’t.  I was 17 years old and open to learning from anyone…

Obviously we know genetics play there role, but this is not about genetics.  This is about changing up your training to illicit maximum response from your muscles.  Again, we know a change is needed- we all change reps, sets, weights etc etc.

However the change I’m talking about is one that is becoming ever more common and popular amongst the people training for new muscle and impressive physical appearance.

That change and the weapon to insert into your routine is ‘protocol change-up’.

I’ve been lucky enough to train alongside some of the smartest bodybuilders and muscle trainees in many different countries and the one thing 99% (the other 1% relied on ‘the juice’:) of them explained was their desire to completely take time off of serious heavy weights and insert high intensity circuit and body weight routines into their schedules – THEN they come back to the weights.

This is not something especially new but it does suprise me just how many people stay stuck in the same routine and mindlessly continue down one path of training.

Now there’s a time and a place for this change up, but the important thing is to do it!

Some of the biggest guys I know routinely throw in sessions of tabata training, M.I.T. Workouts, cross-fit and other full body ass-kick training.  The benefit of total body muscular stimulation as well as challenging your kinetic chain with diverse training is of such high benefit to stimulating new muscle growth its surprising more people don’t do it.

I’m going to go over a selection of other protocols that I’ve had clients and friends inserting into their regimes to stimulate stubborn muscle fibers and blast through plateaus in coming posts.  But to briefly conclude it seems that most smart bodybuilders and those looking to fire up their muscle gaining potential know the benefits of hitting their body from numerous angles with diverse training to keep it guessing and increasing its demand for much needed muscle.

___________

*Go Here to Man Vs Fitness and try a fat loss insertion workout and six pack abs circuit workouts

*My NEW Blog for fat loss advice, how to get six pack abs and lean muscle / body transformation guidance

*Ladies Only Fat Loss Advice Here! Tone Up That Body For Summer & Beyond…