By Jeff Anderson. All but lost is a little-known "Old School" supplement that used to be one of pro bodybuilding's Top Gun supplements for when competitors were trying to shed crazy amounts of body fat, but needed to hold on to as much muscle as possible.
Why haven't you heard of it as often?
Well quite frankly, over the years, individual supplements just haven't been as "sexy" as the high priced "breakthrough formulas" being marketed...and not as profitable for the supplement companies!
So what is this amazing (yet boring) supplement that can dramatically increase fat-burning while helping keep the muscle mass you've worked so hard for?
It's called "Medium Chain Triglycerides" (MCT's) and it's one of those supplements that has been PROVEN to work!
MCT's most often come in the form of an oil (either by itself in supplement form or in coconut oil) and is itself a FAT...
...a fat that actually BURNS FAT!
You see, MCT's are digested differently than other fats.
For one, they CANNOT trigger fat storage no matter how much you take!
Weird...but TRUE!
Also, they produce a LOT of energy and are burned very quickly, thereby saving your muscles from being broken down for fuel during cycles of intense training.
I suggest using the complete formula in "Homemade Supplements" first because I show you how to use it in combination with a few other cheap supplements to create a KILLER personal supplement you can make yourself!
(You can learn how to make your own supplements atwww.MakeYourOwnSupplements.com)
However, you can also take a tablespoon by itself during dieting cycles when you need extra energy but don't want to increase your calories.
The best times are immediately upon waking or about 20-30 minutes before weight training.
Give this "lost supplement" a try if your goal is to burn body fat while you're still training with weights.
It's a VERY powerful addition to your supplement program that won't cost you a kidney!
Guys and Gals - Burn Body Fat The MILITARY Way! Ex-Soldier And "Master Fitness Trainer" Uncovers The US Military's Top Secrets For How To Transform YOUR Body Into A "Lean, Mean, Fat-Burning Machine" I'm Talking In As Little As 45 Minutes A Day 3 Days A Week and Without Even Leaving Your Home If You Wish! It's TRUE! Now YOU can have the lean, sexy body you've always wanted by using the same exact strategies used by the MEN AND WOMEN of the world's finest military units!
How To Burn More Belly Fat During Exercise!
By Jeff Anderson. Much research has been done into the seemingly impossible task of "spot reduction" of body fat.
You know...like how to burn fat directly off of your belly WITHOUT taking away from the butt you're so proud of.
While experts have claimed that there's no way to "spot reduce" where you're able to take of the fat, recent studies are showing that it may in fact be possible.
For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.
It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.
This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have my best-selling "Combat The Fat" program (www.CombatTheFat.com), you know that I'm a HUGE supporter of LOW intensity cardio as a fat-burner.
Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal.
Anyhoo, I digress...
2. For this exercise session, you'll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3. Next, do a set of WEIGHTED CRUNCHES until failure. Just one single set.
4. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. - Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower)
5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set.
(i.e. - if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill this time.)
6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio using the opposite half of your body.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think I'm crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
You know...like how to burn fat directly off of your belly WITHOUT taking away from the butt you're so proud of.
While experts have claimed that there's no way to "spot reduce" where you're able to take of the fat, recent studies are showing that it may in fact be possible.
For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.
It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.
This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have my best-selling "Combat The Fat" program (www.CombatTheFat.com), you know that I'm a HUGE supporter of LOW intensity cardio as a fat-burner.
Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal.
Anyhoo, I digress...
2. For this exercise session, you'll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3. Next, do a set of WEIGHTED CRUNCHES until failure. Just one single set.
4. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. - Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower)
5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set.
(i.e. - if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill this time.)
6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio using the opposite half of your body.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think I'm crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
Do Low Carb Diets Work Best For Burning Fat?
By The Muscle Nerd, Jeff Anderson. Do "low carb" diets burn fat? In a word? YES! A recent look at 87 long term studies have proven that when it comes to burning body fat, reducing your carb intake DOES work best.
BUT...
"Low carb" diets can be VERY frustrating for most people and hard to stick to.
As an experiment last year, I went 10 full days with ZERO carbohydrates.
I mean, not even a blade of GRASS in my diet...straight protein...not a single carb or gram of fat in sight.
I went INSANE!
No, I don't mean that "figuratively"...I mean I LITERALLY went INSANE!
I went from near sobbing fits over my computer not working properly to hysterical laughter at the thought of even undertaking such an experiment.
You see, your brain NEEDS carbs just to function properly so doing without any at all was an extreme example of how your body does need to get some carbs to function.
So how can you burn fat using low carb diet plan WITHOUT worrying about whether you'll be fitted for a straight jacket?
Well here's what I tell my clients of my "Combat The Fat" program (www.CombatTheFat.com) to allow them to easily burn fat and still enjoy carbohydrates...
...limit your intake of "dry" carbs and fill up on "wet" Carbs!
This is a little twist I've created that allows you to EASILY reduce the WRONG kind of carbs WITHOUT counting calories and NEVER going hungry.
You see, you need more carbs on training days to help your muscles recover from your exercise. Therefore, you can consume 2-4 servings of "Dry Carbs" on those days (like oatmeal, pasta, bread, etc.)
"Wet Carbs" include most vegetables and fruits and don't contain a lot of carbs so you can eat MUCH more of these each day.
Use them as "fillers" in your diet to keep from getting hungry and helping you avoid the real culprits...those "dry carbs".
I know this is a very different way of looking at the food you eat and doesn't really follow the normal "low carb" pattern.
But it's a glimpse of the way that I'VE structured the RIGHT way to use "low carb" to lose weight and forms one of the foundations of my daily eating guidelines within Combat The Fat (www.CombatTheFat.com).
An "Old School" Bodybuilding Tip For A Smaller Waist!
By The Muscle Nerd, Jeff Anderson. Whatever happened to the "Old School" days when pro bodybuilders had TINY WAISTS that gave them such an incredible "V-Shape"?
Whatever happened to the "Old School" days when pro bodybuilders had TINY WAISTS that gave them such an incredible "V-Shape"?
Look at all the juiced-up pro's now...waists the size of redwood trees!
When did THIS become sexy?!
Forget it {!firstname_fix}...what you REALLY want is a hornet-like waist that will make your shoulders and chest appear even BIGGER as you strut your stuff out on the beach this summer!
Here's a trick from the "old days" that works GREAT for keeping your waist cinched up tight...that doesn't require 1,000 situps!
= = = = = = = = = = = = = = = = = = =
Quick Tip: Old School Ab Tightener
= = = = = = = = = = = = = = = = = = =
Do this exercise once every single day.
(I do this first thing in the morning when I wake up and I'm lying in bed - can't get any lazier than that, right?)
First thing you do is exhale while pulling in your abdominal muscles like you're trying to suck your belly button all the way to the back of you spine.
Hold it and contract for a 10-second count and then release.
Take a 5 second breather and then repeat this procedure another 3 more times.
This'll wrap up those core ab muscles nice and tight like you're strapping on a girdle!
A lot of people taking my "Combat The Fat" fat-melting program (www.CombatTheFat.com) ask me what's the very first thing I do in the morning to get the day started.
Well THIS is it! Give er a try and you'll see why!
How To Master The Mother Of All Hormones To Build Muscle And Burn Fat!
By The Muscle Nerd, Jeff Anderson.
In This 6-Pack Chiseling Article: How you can tap into the ab-shredding workouts that will carve out your body like a "300" movie extra! How increasing your growth hormone will help you burn body fat at breakneck speed...for washboard abs that will turn heads at the beach (or at the coliseum)! What you can do AFTER your workout that will help you jack up your anabolic juices for a fat melting, muscle building conquest!
The epic war movie “300” jacked up the occupancy rates of every gym across the country as all of us guys dreamed of owning a set of washboard abs (and swords) like the warriors from the film.
Hell, I practically have to snap my fingers in front of my wife’s face to break her out of her trance every time the movie trailer played on our TV! It's hard to compete with ripped and shredded ancient soldiers!
But there’s some sort of irony that this movie about a Spartan king who leads his army of 300 soldiers into battle against the invading Persian army, shows the defenders as being so big and buff.
You see, the Spartans were Greek and the Greeks are credited with the origin of the word “hormone” (from their word “horman”, meaning “to stir up or excite”), the very thing that they worked so hard to master to become such great athletes and warriors.
So as my own tribute to this killer movie, this article is dedicated to these formidable warriors who have inspired men everywhere to chisel out a “Spartan-like” physique able to fend off attackers anywhere. (Now leave our wives alone!)
Yes...this article is about naturally mastering your body’s growth hormone (GH) levels for more muscle and more fat burning!
In fact, if your goal is to lose fat and build muscle, it’s absolutely critical to pay close attention to your efforts to maximize your production of this powerful chemical in your body.
Released from your pituitary gland, growth hormone production peaks around puberty, and then slowly fades away as we age and plays a key role in the maintenance of muscle, bone mass and the balance of body fat.
This chemical is so powerful that even WITHOUT following an exercise program and healthy diet, it can build muscle and burn fat!
A study published in the New England Journal of Medicine showed that a small group of elderly men (aged between 61 and 81) who were given injected GH treatment showed an increase in both muscle and bone mass...AND reduced body fat at the same time.
Now, injected GH therapy does have its down sides so you can put down the phone...your doctor isn’t going to give you a prescription.
Joint and muscle pain can eventually occur from artificial stimulation and once you stop taking it, all benefits go bye-bye.
However, if done correctly, research has shown that naturally stimulating growth hormone can pay off with big dividends in a short period of time.
In fact, one university study from Denmark found that a 9-week program designed to naturally stimulate GH release resulted in strength gains 300% over normal increases!
Adding to that, men following the program increase arm strength by a whopping 37% compared with only 9% by the “control group” who only followed a “non-GH-stimulation” program.
And remember...these GH increases were activated not by injected hormone, but by completely natural means.
Now you can see why my program “Optimum Anabolics” (www.optimumanabolics.com) has a primary focus of stimulating natural anabolic hormone output within the body...and why it has proven so effective at building muscle and burning off fat for thousands of men.
Hormone-focused training WORKS!
So to help you get started at mastering your own growth hormone factory, here are some of the key elements you need to apply to your workouts:
Natural Growth Hormone And YOUR Training Program
Exercise intensity is key when it comes to activating a GH response in your body. You want your workouts to be rather fast and furious, keeping total workout time no greater than 60 minutes. After that, you start to see a rapid decline in hormone response in the body.
You have a lot of work to do in just 60 minutes so in order to maximize your time in the gym, stick to “supersets” for your exercises and keep your rest periods to a minimum (about 60-90 seconds between sets). A superset involves going straight from exercise 1 to exercise 2 without resting or with minimal rest in between. Once you’ve completed both exercises, you will take a short break (remember...”short” means just 60-90 seconds!) and go back to exercise 1 again to hit the next superset.
Keep your repetition count high (around 8-12 repetitions per set). This will help activate a lactic acid response in your muscles and lactic acid in turn activates the release of growth hormone. You’re going for the “burn” in this program!
Be sure to pause and squeeze your targeted muscle at the peak contraction point (for bicep curls as an example, this would be in the “up” position).
This will really activate the lactic acid response as well as make sure you’re hitting deep into your muscle fibers.
Once you’re done with your workout, save about 5 minutes at the end for “sprint training”...
Researchers from Loughborough University have shown that a group of athletes who conducted a short series of 30-second sprints reached growth hormone levels 25 TIMES their resting levels approximately 30 minutes after training.
You’re not going to want to miss out on THOSE kinds of results!
So at the end of your workout, do three to six 30-second sprints on your gym’s track or on the road to finish off the day and set yourself up for peak GH output.
Follow this program and YOU will soon be shopping shirtless for a shield and armor at the local blacksmith! (And stay away from my wife!)
Hell, I practically have to snap my fingers in front of my wife’s face to break her out of her trance every time the movie trailer played on our TV! It's hard to compete with ripped and shredded ancient soldiers!
But there’s some sort of irony that this movie about a Spartan king who leads his army of 300 soldiers into battle against the invading Persian army, shows the defenders as being so big and buff.
You see, the Spartans were Greek and the Greeks are credited with the origin of the word “hormone” (from their word “horman”, meaning “to stir up or excite”), the very thing that they worked so hard to master to become such great athletes and warriors.
So as my own tribute to this killer movie, this article is dedicated to these formidable warriors who have inspired men everywhere to chisel out a “Spartan-like” physique able to fend off attackers anywhere. (Now leave our wives alone!)
Yes...this article is about naturally mastering your body’s growth hormone (GH) levels for more muscle and more fat burning!
In fact, if your goal is to lose fat and build muscle, it’s absolutely critical to pay close attention to your efforts to maximize your production of this powerful chemical in your body.
Released from your pituitary gland, growth hormone production peaks around puberty, and then slowly fades away as we age and plays a key role in the maintenance of muscle, bone mass and the balance of body fat.
This chemical is so powerful that even WITHOUT following an exercise program and healthy diet, it can build muscle and burn fat!
A study published in the New England Journal of Medicine showed that a small group of elderly men (aged between 61 and 81) who were given injected GH treatment showed an increase in both muscle and bone mass...AND reduced body fat at the same time.
Now, injected GH therapy does have its down sides so you can put down the phone...your doctor isn’t going to give you a prescription.
Joint and muscle pain can eventually occur from artificial stimulation and once you stop taking it, all benefits go bye-bye.
However, if done correctly, research has shown that naturally stimulating growth hormone can pay off with big dividends in a short period of time.
In fact, one university study from Denmark found that a 9-week program designed to naturally stimulate GH release resulted in strength gains 300% over normal increases!
Adding to that, men following the program increase arm strength by a whopping 37% compared with only 9% by the “control group” who only followed a “non-GH-stimulation” program.
And remember...these GH increases were activated not by injected hormone, but by completely natural means.
Now you can see why my program “Optimum Anabolics” (www.optimumanabolics.com) has a primary focus of stimulating natural anabolic hormone output within the body...and why it has proven so effective at building muscle and burning off fat for thousands of men.
Hormone-focused training WORKS!
So to help you get started at mastering your own growth hormone factory, here are some of the key elements you need to apply to your workouts:
Natural Growth Hormone And YOUR Training Program
Exercise intensity is key when it comes to activating a GH response in your body. You want your workouts to be rather fast and furious, keeping total workout time no greater than 60 minutes. After that, you start to see a rapid decline in hormone response in the body.
You have a lot of work to do in just 60 minutes so in order to maximize your time in the gym, stick to “supersets” for your exercises and keep your rest periods to a minimum (about 60-90 seconds between sets). A superset involves going straight from exercise 1 to exercise 2 without resting or with minimal rest in between. Once you’ve completed both exercises, you will take a short break (remember...”short” means just 60-90 seconds!) and go back to exercise 1 again to hit the next superset.
Keep your repetition count high (around 8-12 repetitions per set). This will help activate a lactic acid response in your muscles and lactic acid in turn activates the release of growth hormone. You’re going for the “burn” in this program!
Be sure to pause and squeeze your targeted muscle at the peak contraction point (for bicep curls as an example, this would be in the “up” position).
This will really activate the lactic acid response as well as make sure you’re hitting deep into your muscle fibers.
Once you’re done with your workout, save about 5 minutes at the end for “sprint training”...
Researchers from Loughborough University have shown that a group of athletes who conducted a short series of 30-second sprints reached growth hormone levels 25 TIMES their resting levels approximately 30 minutes after training.
You’re not going to want to miss out on THOSE kinds of results!
So at the end of your workout, do three to six 30-second sprints on your gym’s track or on the road to finish off the day and set yourself up for peak GH output.
Follow this program and YOU will soon be shopping shirtless for a shield and armor at the local blacksmith! (And stay away from my wife!)
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